BACKBLASTS

Location: Gridlock
Date: 2022-11-15
Weather: I would rather not say

Q: The Janitor
PAX: 7 – Muck, Fogell, Bootlegger, Sous Vide, Axeman, Wally World, The Janitor

Warm-O-Rama
Abe bigodas, SSH, yoga for a little then we were nice and loosey goosey

Tha Thang
Ring of Fire
PAX joined together in a ring of fire where we all worked together to get to 100 reps of the following exercises:
Mercans (Plank)
V Ups (6” hold then 45)
Squats (Al Gore)
King Tut Big Boys (6” hold)
Burpees (plank)
Each PAX contributed 1 rep at a time, while the rep passed around the circle the other PAX held the poses in parentheses.

We completed 1 full round, then took a break with a 1/2 deck of death before coming back and completing another round of ROF.

End in COT

Location: Paddock
Date: 2022-11-16
Weather: Paddock chill, but pleasant

Q: Muck
PAX: 3 – Sous Vide, Wally World, Muck

Warm-O-Rama
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Arm across (switch)
– Grass grabbers (10, IC)

Tha Thang
About 20 minutes of Dice work (mercans, lunges, squats, crunches, SSH’s). Shooters choice for the wildcards.

Then, onto four rounds of 76ers:
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Come back and repeat 7 reps at each cone, including the cone at base. 7 reps at six stations.
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks

Then, on to four rounds of Benjamins (everything equals 100):
• 1st round
○ 25 Mercans
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Monkey Humpers
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Mountain Climbers
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Ice Skaters
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Finish with four minutes of pax choice Mary.

End in COT

Location: Birds Nest
Date: 2022-11-14
Weather: Cold

Q: Bootlegger
PAX: 5 – Doc Holiday, Quick Match, Sour Mash, Manchild, Bootlegger

Warm-O-Rama
NA

Tha Thang
All pax rucked for forty minutes. One pax carried a coupon in the curl position until failure, while another pax did side to side shoulder presses with 25lb plate x 20 reps. The remaining pax just rucked waiting for their turn. Once a pax dropped the coupon, all pax did three ruck sack burpees with three count merkins. Pax rotated the coupon and plate carrying pax after burpees and continued the ruck.

End in COT

Location: Gridlock
Date: 2022-11-14
Weather: Crystal clear, or free and clear, or perfectly clear. Couldn’t decide… it wasn’t clear to me. 🙂

Q: Muck
PAX: 6 – Borland, Snowflake, Wally World, Sous Vide, Lansbury, Muck

Warm-O-Rama
Could we? Yes
Did we? No.

Tha Thang
Timed ruck. 3 1/2 minutes ruck, 1 1/2 minutes PT. Nine stations.
9 x 5 = 45 minutes

• Curls
• Overhead press
• Ruck swings
• Squats
• American Hammers
• Mercans
• Bench press
• Upright rows
• Flutters

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Mid 30s

Q: Wally World
PAX: 7 – Wally World, The Janitor, Dub-K, Chewbacca, Lincoln Log, Buffet, Elle Woods

Warm-O-Rama
OYO stretching

Tha Thang
Two 30 minute sessions

1st session:
4 corners at the basketball courts. After each corner, mosey to the center of the courts and do 10 big boy sit-ups. 1st corner: 10 BDE burpees (burpee with 2 jump lunges and a squat); second corner 10 kraken burpees (burpee with 3 hand release mericans); 3rd corner 10 Catalina wine mixer burpees (burpee with a Catalina wine mixer); 4th corner 10 regular burpees. Do as many rounds as possible for the 30 minutes.

2nd session:
Start on the baseline of the tennis courts and do 15 monkey humpers. Then, do a burpee then a broad jump, repeating the burpee broad jump process until you reach the end of the courts. Do another 15 monkey humpers, then burpee broad jump back. Repeato for 30 minutes.

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Freezing and rainy, the worst combo

Q: Wally World
PAX: 14 – Wally World, Splitter, Sous Vide, Oshag, Santa’s Little Helper, Elle Woods, Muck, Axeman, Lincoln Log, 49er, Buffet, Chewbacca, Hertz, Incognito

Warm-O-Rama
Various stretching

Tha Thang
Completed the Chad 1000 workout (without additional weight) with a partner. Partners did a combined 1000 total step ups. While one partner was doing step ups, the other ran from the pull-up shelter to the other shelter across the road and had the FREEDOM! to choose between doing either 10 mericans, 10 squats or 10 big boy sit-ups, then ran back. Partners continued rotating until they completed the 1000 step ups. There were a few minutes remaining, so we finished with group wall sits. When one PAX could no longer hold the wall sit, everyone completed 5 burpees. Finished with 2 minutes of plank/tension toad hold.

End in COT

Location: Gridlock
Date: 2022-11-10
Weather: A smidge chilly but not bad

Q: Axeman
PAX: 15 – Zebra, Sea Chicken, 49er, LeBron, Sous Vide, Chewbacca, Splitter, The Janitor, Snowflake, Borland, Lincoln Log, Wally World, Axeman, Incognito, Ollie

Warm-O-Rama
SSH’s (in cadence), Grass Grabbers (IC), Michael Phelps, High Knees, Butt Kickers, Pigeon Pulls and Knees to chest

Tha Thang
PAX were divided into 4 groups, one for each tier in the parking lot. Each group performed the first round of movement and reps then moseyed to the next tier. Everyone performed this going from round 1-4. Groups completed the four rounds just in time to name our new HIM. Tiers were as follows:
Tier 1
Round 1- 40 mercans
2- 25 diamond mercans
3- 25 wide mercans
4- 25 decline mercans
Tier 2
1- 30 monkey jumpers
2- 30 Bonnie Blairs
3- 40 squats
4- 40 calf raises
Tier 3
1- 30 dead bugs
2- 40 LBC’s
3- 30 cockroaches
4- 25 ARods/Afflecks
Tier 4
1- 20 thrusters
2- 15 man makers
3- 50 curls
40- 25 coupon swings

We moseyed back to the flag and named our FNG. Welcome Borland!

End in COT

Location: Sherwood
Date: 2022-11-11
Weather: Drizzle on my hizzle. But nice and warm

Q: Showcase Showdown
PAX: 5 – Showcase Showdown, Oshag, Incognito, Axeman, Bootlegger

Warm-O-Rama
No rucks. No sitting or lying down on wet ground. To celebrate Baby Bickell’s expected arrival (any second now?) I took the Q in place of @Steve-o. Happy Birthday Margot Marie: 11/11/22. (11+11=22!). But no, @WallyWorld, we did not play Swifty’s “22” twenty-two times.

Tha Thang
5 of us posted. The perfect number for this. 2 teams of 2, separated by about 50-75 yards, starting walking towards the stadium and the around the concourse counterclockwise. The front pair carried a 25lb weight. The back pair carried a 45lb weight. The 5th man sprints a jailbreak between the 2 pairs of pax. Guy 1 hands off the weight to Guy2, and takes off running back to the other pair while the new pair keep walking.

We were waved inside to the dry well-lot concourse by the napping guard, and made it 2 laps on the lower loop, up the ramp, 1 lap around the upper loop, and back down to the parking lot. It was nice to have a couple of good 20 minute conversations, even if they were broken up in 45-second segments.

Ended with 2 Minute of Merkins.

End in COT

Location: Birds Nest
Date: 2022-11-10
Weather: Clear and cool

Q: Doc Holiday
PAX: 7 – Quick Match, Doc Holiday, Muck, Oshag, Manchild, Bootlegger, Sour Mash

Warm-O-Rama
On your own

Tha Thang
Memorial WOD Chad1000X

1000 step ups with ruck.

End in COT

Location: Paddock
Date: 2022-11-09
Weather: Low 40s, chilly

Q: Wally World
PAX: 3 – Wally World, Sea Chicken, Sous Vide

Warm-O-Rama
OYO stretching for 5 minutes

Tha Thang
Each PAX took turns holding a 45 plate in a rifle carry position for as long as they could. While they were holding, the other PAX were doing burpees. Once the holder could hold no longer, PAX moseyed to the bottom of the hill and back, then did 10 mericans, 20 squats, & 30 LBCs. The plate then rotated to the next PAX, and the process repeated.

End in COT

Location: Gridlock
Date: 2022-11-08
Weather: Mid 40s, chilly

Q: Wally World
PAX: 13 – Wally World, The Janitor, Sous Vide, Splitter, Steve-O, Bootlegger, Incognito, Muck, Axeman, Oshag, 49er, Santa’s Little Helper, Snowflake

Warm-O-Rama
OYO stretching for 4 minutes

Tha Thang
Moseyed to the tennis courts.

At the start, do 10 BDE burpees (burpee with 2 jump lunges & a squat). Bear crawl the width of each tennis court, completing 10 mericans in the gap between tennis courts. After each set of mericans, switch bear crawl direction (forward, side, side, backward). At the end of the courts, complete another 10 BDE burpees. On the way back, replace bear crawls with lunge, lunge & squat walks, and replace mericans with 10 monkey humpers. Repeato until time is up.

All of this was made infinitely easier by listening to Axel F by Crazy Frog on repeat for the entire 45 minutes.

End in COT

Location: Birds Nest
Date: 2022-11-07
Weather: 60 and clear

Q: Bootlegger
PAX: 6 – Bootlegger, Quick Match, Doc Holiday, Sour Mash, Gru, Manchild

Warm-O-Rama
Jog
High knees
Frankensteins
Butt kicks
Hamstring grab
Oyo

Tha Thang
Five-Pax truck push up incline (50 meters)
Jog to start
10 x plank jacks
10 x copperhead squats
10 x big boy sit-ups
10 x Bonnie Blair’s (2 is 1)
10 x merkins
Repeat for 6 sets total
Last push (75 meters)

End in COT

Location: Sherwood
Date: 2022-11-04
Weather: Clear skies 55°

Q: Dub-K
PAX: 6 – Showcase Showdown, Dub-K, Lincoln Log, Steve-O, Bootlegger, Wally World

Warm-O-Rama
Not needed.

Tha Thang
Partner up
Partner 1: core exercises
Hollow Rock
Side plank (R)
Side plank (L)
Supper man hold
*Starting at the top hold each position to failure then switch to the next. After Superman’s go back to the top. Try to do as few rounds as possible till partner 2 gets back.

Partner 2: caring his pack and partners pack, compleat 600-800m ruck.

*Switch when partner returns.

35min AMRAP

10min of Mary

End in COT

Location: Birds Nest
Date: 2022-11-03
Weather: Foggy, moist, brisk

Q: Manchild
PAX: 5 – Manchild, Doc Holiday, Big E, Gru, Quick Match

Warm-O-Rama
On your own

Tha Thang
To Van Morrison Lake Playlist-

One coupon must go on the steps:
5 isles of Stadium steps
10 burpees
4 isles of stadium steps
20 monkey boy squats
3 isles of stadium steps
30 Murkins
2 isles of stadium steps
40 feet up ab slams
1 isle of stadium steps
50 air squats

Then the same thing in reverse (ladder)

End in COT

Location: Gridlock
Date: 2022-11-03
Weather: Clear and 45 degrees

Q: 49er
PAX: 12 – Steve-O, The Janitor, 49er, Slick Willie, Lansbury, Sous Vide, Muck, Splitter, Bettis, Axeman, Incognito, Wally World

Warm-O-Rama
Miscellaneous stretching
10x Sumo Squats IC
10x Grass Grabbers IC
15x SSHs IC
Mosey to the coupons at the top of the parking lot

Tha Thang
In a purely coincidental show of convenience (laziness), YHC modified a kettlebell workout he found in a clickbait article online.

4 exercises
40 seconds on AMRAP – 20 seconds off
1. Thrusters
2. Not Dead Yet Bugs (Hollow hold coupon press)
3. Coupon swings
4. Manmakers

90 seconds to run the stairs down to the road and back.

We completed 6 rounds and moseyed back to the flag.

End in COT

Location: Paddock
Date: 2022-11-02
Weather: 55

Q: Bootlegger,Sous Vide
PAX: 2 – Bootlegger, Sous Vide

Warm-O-Rama
None

Tha Thang
Rucked for 40 minutes. Inspired by Sous Vide’s 60 pound ruck pack, Bootlegger added weight to his pack when he got home.

End in COT

Location: Gridlock
Date: 2022-11-01
Weather: Not cold enough to sit in your car

Q: Sparrow
PAX: 12 – Sparrow, Bam, Steve-O, Incognito, Bettis, Sous Vide, Snowflake, LeBron, Jello Shot, Splitter, Axeman, Muck

Warm-O-Rama
Fo sho
-25 side-straddle hops, in cadence
-20 squats (on your own)
-10 merkins, in cadence
-Runners stretch
-10 mountain climbers, in cadence

Tha Thang
Moseyed up the parking lot and grabbed a coupon. Starting at the top, Pax completed their first exercise station, picked up their coupon and carried that baby down to the next row in the parking lot to complete the next station. (x 3)
1. 10 Man makers, 10 leg raises
2. 10 Jump ups (TNT toads?) & 10 American hammers
3. 10 Burpees
4. 20 Squats (with or without coupon) , 10 hand release merkins

Once the fourth station was completed pax picked up their coupon and carried it (using the stairs) back to the top of parking lot.

After pax completed 3 rounds we moseyed down the road, to adjacent small parking lot, circled it, ran back to the coupons and walked them back to the top.

Pax ‘snaked’ back down parking lot jogging around each corner until at the bottom. Q asked for pax to call out exercises of their choice. (x3)

Word of encouragement for the day:
Do the hard thing in front of you, there are no excuses, just executing the task in front of you.

End in COT

Location: Birds Nest
Date: 2022-10-31
Weather: Cloudy and warm

Q: Doc Holiday
PAX: 5 – Quick Match, Bootlegger, Manchild, Doc Holiday, Sour Mash

Warm-O-Rama
5 min warmup
Arm rotations
Deep Air Squats
Reverse Lunges
Downwards Dog

Tha Thang
5 stations were set up:
Battle Rope
Lateral Sledgehammer Swings to Tire
Man Makers
Kettle Bell Swings
One lap around the parking lot

The time at each station was determined by the time it took to run a lap around the parking lot. Advance from station to station.

End in COT

Location: Gridlock
Date: 2022-10-31
Weather: SPOOOOKYYY👻💀…and a little damp

Q: Steve-O
PAX: 6 – Snowflake, Bettis, Sous Vide, Muck, Sparrow, Steve-O

Warm-O-Rama
Surely you jest

Tha Thang
Rucked the full loop with BIN(i)NGO stations to honor lansbury’s wishes as he battles mud butt…
B – 5 burpees
I – 10 Imperial Walkers 2=1
N – 15 Never Surrenders
(i)N – 20 Incline Merkins (I came up with this all by myself 🤠)
G – 20 Gas Pumpers w/ ruck overhead
O – 25 Overhead Press

End in COT

Location: Gridlock
Date: 2022-10-29
Weather: Chilly but otherwise perfect

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Subject Matter, 49er, Lincoln Log, Radio, Wally World, Axeman, El Fed, Zebra, Dub-K, Hertz, Sous Vide

Warm-O-Rama
Dynos in the parking lot and then a mosey to hole #1 (which was actually hole #16 but it was the first hole for our purposes)

Tha Thang
Frisbee Golf CSAUP

Two PAX teams – one throws, one runs which turns into searches for the disc – objective was to finish the hole as quickly as possible while alternating throws

Once finished – AMRAP the pair of exercises called out by the Q
Once all teams finished – group exercise – Catalinas, Burpees, Bonnie Blairs, etc

Mosey to next hole and repeato

End in COT

Location: Sherwood
Date: 2022-10-28
Weather: A spooky chill in the air. Dense, rolling fog. A wolf howls in the distance

Q: Showcase Showdown
PAX: 5 – Showcase Showdown, Muck, Dub-K, Steve-O, Bootlegger

Warm-O-Rama
OYO while Q explained overly complicated instructions

Tha Thang
Name that SPOOKY Tune!!

GOAL = Get all the way around Loop, or see which team makes more progress.

Walk (Run!) To the left (clockwise) = when Team 1 (@DubK & @Muck) guesses correctly

Walk (Run!) To the right (counterclockwise) = when Team 2 (@Bootlegger & @Steve-o) guesses it.

Back and forth. But we all stay together. Interspersed between songs or while listening to songs trying to figure them out we did exercises as a group. Squats, merkins, toe-touches, planks, etc.

I think Team 2 slightly won this one. Congrats.
We ended with a round of Mary for 7 minutes.

End in COT

Location: Birds Nest
Date: 2022-10-27
Weather: Cold

Q: Sour Mash
PAX: 6 – Manchild, Doc Holiday, Bootlegger, Quick Match, Sour Mash, Big E

Warm-O-Rama
On your own

Tha Thang
35 minute cap.
100 uneven push ups
100 coupon swings
100 goblet squats

EMOM did 7 sit-ups

End in COT

Location: Paddock
Date: 2022-10-26
Weather: The frozen tundra returns

Q: Sous Vide
PAX: 5 – Sous Vide, Whitewall, Bettis, H2Flow, Bootlegger

Warm-O-Rama
Dynamic stuff

Tha Thang
Moseyed down the hill to the main road. All out sprint up the hill 300yds. Then did 5 burpees, 10 hand release mercans and 15 squats. Walked back down road. All out sprint 250yds. up hill and did the same exercises. Walked back down and did the same for 200, 150, 100 and 50 yds.

End in COT

Location: Gridlock
Date: 2022-10-27
Weather:

Q: Zebra
PAX: 7 – Sous Vide, Muck, The Janitor, Steve-O, Axeman, Radio, Zebra

Warm-O-Rama
Michael Phelps, Arm Circles
Finkle swings IC
21’s SSH
squat hold, Planks, runner stretch
Mosey to the coupons

Tha Thang
Working in pairs, pax completed 20 reps of each exercise while their partner moseyed to the other end of the lot and did Mary.

Merkins
Squats
Overhead press
Lunges
Curls

Mary: American Hammers, dead-bugs, big boy sit ups, lots of back blasts

Last round – max out round, as many reps as you can do

End in COT

Location: Birds Nest
Date: 2022-10-24
Weather: 46

Q: Bootlegger
PAX: 6 – Bootlegger, Gru, Quick Match, Manchild, Sour Mash, Doc Holiday

Warm-O-Rama
None

Tha Thang
Pax rucked 1 mile and made five stops…

Stop 1:
Three rounds of 10 merkins and 20 squats with ruck pack

Stop 2:
Four minute wall sit with ruck pack (if pax stopped they did two ruck pack burpees before getting back to wall sits)

Stop 3:
Five minute overhead holds with ruck pack (if pax stopped they did 15 merkins before getting back to overhead hold)

Stop 4:
Six to eight parking lot sprints with jog back

Stop 5:
One minute flutter kicks

End in COT

Location: Gridlock
Date: 2022-10-22
Weather: 47 degrees; cool, clear, and Dry

Q: Subject Matter
PAX: 15 – El Fed, Ollie, Subject Matter, Wally World, The Janitor, Sous Vide, Axeman, LeBron, Chewbacca, Radio, Incognito, Olaf, Buffet, Bam, Splitter

Warm-O-Rama
Michael Phelps, Toe Touch, Grass grabbers, side straddle hops, knee cradle, Arm stretches

Tha Thang
Basket Ball Court:
3 rounds: Side line shuffle around the
court, then the following sideline to
sideline and run back; Frakensteins,
Knee to chest, High Knees, Butt
Kickers, Lunges, Bear Crawl, then side
line shuffle around the court.

Tennis Courts: 10 each both ways at
each court side line returning home
each time. In total 80 Calf raises, 110
lunges, 90 Bobby Hurleys, 70 side
straddle hops, 50 box cutters, 30 plank
jacks, and 10 merkins.

Basketball Court circle mystery card
selection of 5, 10, 15, 20, and either
squats, big boy sit-ups, burpees,
reverse lunges, or dead bugs

End in COT

Location: Black Ops
Date: 2022-10-22
Weather: 78° and perfect

Q: Lansbury
PAX: 4 – Sushi, Lansbury, Zebra, Lincoln Log

Warm-O-Rama
AO: Man Camp Black Ops
PAX: @Sushi (Jeremy Sharp) @Crosscheck @Milli @Outlier @Robin @MySpace @Dumbbell @Lansbury (Lex, KY) Zebra (Lex KY) Lincoln Log (Lex KY)

Moleskin: 10 HIMs converged at Crossroads’ Man Camp in Neville, OH, for a weekend of fitness, fellowship, faith. After walking some trails, the HIMs circled up by the wood pile under the autumn afternoon sun.

Warm up
SSH
Copperhead Squats
Runner’s Stretches
Arm circles
Arm stretches

Tha Thang
Ring of Fire. 1 HIM bear crawled outside the circle as the others performed merkins or big boy sit-ups in alternating fashion.

“MAN CAMP.” HIMs discussed the 5 Marks of Man—including which ones were perceived strengths or weaknesses. The HIMs then performed 5 rounds—10 reps each—of the following:
Merkins
American Hammers (2=1)
No Surrenders w/jump
Chops
American Hammers (2=1)
Monkey Humpers
Pickel Pounders

PILATES. HIMs finished the beatdown with a brief pilates session involving Alabama prom dates and 3-point-toe-taps.

End in COT

Location: Sherwood
Date: 2022-10-21
Weather: cool, crisp, i dont know what else to say

Q: The Janitor
PAX: 5 – Oshag, Bootlegger, Steve-O, Phantom Menace, Santa’s Little Helper

Warm-O-Rama
10 MERKINS

Tha Thang
RUCKED FULL LOOP 2.1 MILES
CELEBRATED BLOCKTOBER 21ST WITH AL GORES
PAX HELD AL GORE EVERY TIME THE WORD GORE WAS SAID UNTIL WEAKEST PAX GAVE INTO THE PAINS INDUCED BY THE ENVIRONMENTALIST
FINISHED WITH 10 MERKINS AND A FINAL AL GORE

End in COT

Location: Birds Nest
Date: 2022-10-20
Weather: 27

Q: Manchild
PAX: 5 – Quick Match, Big E, Doc Holiday, Sour Mash, Bootlegger

Warm-O-Rama
Butterfly twirls, Michael Phelps slaps, Leggo!

Tha Thang
45 seconds work/12 seconds rest for 34 minutes. Rotate to new station each time.

Station 1- slams with ball, 40 lb
Station 2- curl and press, 30 lb dbs
Station 3- squat kicks R/L alt, bodyweight
Station 4- Kettle bell swings, 45, 53, or 70 lb
Station 5- sand bag throws over shoulder, 50 lb
Station 6- merkins over coupon
Station 7- sandbag sumo high pulls, 50 lb

Then

8 min Core finisher: 30 v-ups, 30 sec plank, 10 bb sit-ups, 20 v-ups, 30 sec plank, 20 bb sit ups, 10 v-ups, 30 sec plank, 30 bb sit ups

Lost feeling in both pinkies means it was good I think. Great work men.

End in COT

Location: Gridlock
Date: 2022-10-20
Weather: Low 30s and clear skies

Q: 49er
PAX: 8 – 49er, Bettis, Sous Vide, Muck, Axeman, Steve-O, The Janitor, Wally World

Warm-O-Rama
Michael Phelps
Arm Circles
Cross feet, bend & hang
Curbside calf stretches
30x Toe taps OYO
High knees / butt kickers
15x Grass Grabbers IC
Mosey to the coupons at the top of the parking lot

Tha Thang
4 corners with a human timer – Pax did one coupon exercise AMRAP while one pair acted as the timer.

Corner 1 – Coupon curls
Corner 2 – Goblet squats
Corner 3 – Tricep extensions
Corner 4 – Bench presses on the ground

Human timer – Rifle Carry the coupon a set distance (approximately 25 yards) and drag the coupon back. Any pause/failure resulted in a 1 Manmaker penalty.

For the first lap, pax carried their coupon to the next corner. For the second round, Q decided the Pax wouldn’t move and all 4 rounds were done in the same corner.

Put away the coupons and mosey back to the flag for COT.

End in COT

Location: Gridlock
Date: 2022-10-18
Weather: Cloudy with a chance of water sprinklers

Q: Splitter
PAX: 12 – Sous Vide, Wally World, Muck, Incognito, Lansbury, Zebra, 49er, Axeman, Dub-K, Bootlegger, Steve-O, Splitter

Warm-O-Rama
Michael Phelps
Arm Circles
Knee Pulls
Quad Pulls
Mosey to football field

Tha Thang
Everyone paired up and got 1 coupon per group.

• Buy In : 50 burpees (25 per person if split evenly)

Then partners work to accumulate the rep count for the following movements:
• 125 Kettle Bell Swings
• 150 Tricep Extensions
• 175 Curls
• 150 Sit ups
• 125 Thrusters

While partner 1 is working, partner 2 will run 100 yards, complete 10 Merkins, run back, and switch places with partner 1.

Buy Out : 50 burpees (split however teams see fit)

End in COT

Location: Birds Nest
Date: 2022-10-17
Weather: Cool and dry

Q: Doc Holiday
PAX: 5 – Quick Match, Bootlegger, Manchild, Sour Mash, Doc Holiday

Warm-O-Rama
None

Tha Thang
Rucked 2.5 miles in plate carriers or packs. Add 2 50 lb sand bags and 1 coupon amongst the PAX just for fun.

End in COT

Location: Gridlock
Date: 2022-10-15
Weather:

Q: Zebra
PAX: 14 – El Fed, Sous Vide, Chewbacca, Incognito, Subject Matter, Axeman, Splitter, Lincoln Log, The Janitor, Radio, Buffet, Muck, Bam, Zebra

Warm-O-Rama
Michael Phelps, Ground stretching, Runners stretch, squat hold
Imperial Walkers IC
Hillbillies IC
Motivators

Tha Thang
4 corners
At each corner of the football field completed the following reps:
10 burpees, 15 hand release merkins, 20 lunges, 30 squats. Mosey/Bernie to next corner

Pax attempted a 15 yard throw with a football into a bucket target to test their skills in front of 14 people as opposed to 65,000.

Jump over burpee punishment for every miss.

Nice job by El Fed to save the group from more burpees. Oshag did not hit the target during the beatdown.

Murder bunny ladder:
Coupons on the goal line. Mosey full 100 yards, 5 big boy sit ups, mosey back to coupon, 10 mt climbers, murder bunny 5 yards.

Repeat the same routine with 5 fewer yards each time. Pax completed as many reps as possible until time was up.

End in COT

Location: Gridlock
Date: 2022-10-16
Weather: Around 60 – little rainy

Q: Wally World
PAX: 2 – Wally World, Splitter

Warm-O-Rama
NONE – got right into it

Tha Thang
Two sessions of 30 minutes
First session – at the 8 tennis courts:
Start at one end, do 10 BDE burpees (burpee with 2 Bonnie Blair’s & a squat). Then, bear crawl the width of the tennis court until you get to the middle section between the next tennis court & complete 10 mericans. Continue alternating bear crawls (front, side, other side, backward) & 10 mericans in the gap between courts until you reach the end. At the end, do another 10 BDE burpees. On the way back, do a left lunge, right lunge, then squat for the width of the tennis courts. In the gaps between courts, do 10 monkey humpers. Continue this until you get back to the start. Then repeat from the beginning with 10 BDE burpees, bear crawls, & mericans until time is up.
2nd session – at the hill by the football field coupons:
At the top, max out on reps for 5 different exercises. In between each max out, mosey to the bottom of the hill, do 20 big boy sit-ups, then bernie back to the top.
1st exercise: chest press
Mosey down, BB sit-ups, bernie back
2nd exercise: squats with coupon
Mosey down, BB sit-ups, bernie back
3rd exercise: curls
Mosey down, BB sit-ups, bernie back
4th exercise: thrusters
Mosey down, BB sit-ups, bernie back
5th exercise: overhead press
Mosey down, BB sit-ups, bernie back
Repeat from the beginning until time is up.

End in COT

Location: Sherwood
Date: 2022-10-14
Weather: Crisp, like popping the top of a fine Pilsner

Q: Steve-O
PAX: 8 – Incognito, Snowflake, Dub-K, Showcase Showdown, Bettis, Bootlegger, Steve-O, Phantom Menace

Warm-O-Rama
Surely you jest

Tha Thang
Ruck the loop w/ stations: planks, squats, good mornings, merkins, lunge walks, and bear crawls, oh my

End in COT

Location: Birds Nest
Date: 2022-10-13
Weather: 58

Q: Bootlegger
PAX: 5 – Big E, Bootlegger, Quick Match, Manchild, Doc Holiday

Warm-O-Rama
Grass grabbers
Michael Phelps
Arm circles
Runner’s stretch
Quad stretch

Tha Thang
Pax paired up and completed 1000 reps of different exercises. The Pax who wasn’t doing exercises ran a 150m loop and switched off with their partner.

50 man-makers
100 big boy sit-ups
200 merkins
300 squats
200 bent over rows
100 coupon curls
50 burpees

Welcome Big E!

End in COT

Location: Gridlock
Date: 2022-10-13
Weather: 60+- | Rained overnight, but no precipitation during WO, just damp

Q: Incognito
PAX: 9 – Muck, 49er, Wally World, Steve-O, Axeman, Splitter, Zebra, Sous Vide, Incognito

Warm-O-Rama
SSH IC
Abe Vgoda IC
Butt Kickers
High Knees
T-squat to Frankenstein OYO
Reverse Lunge with Twist OYO
Groiners IC
Newton’s Cradle IC
Tension Toads
Half Lunge Stretch

Tha Thang
Ladder, start with only 1 exercise, next round did 2, next round 3, etc.
Roughly 200m run between each round. Exercises were as follows:
Coupon 2 Second Pause Squat 45 seconds
Overhead Press 45 seconds
Burpees 45 seconds
Oblique Roll Crunch 45 seconds
Lateral Merkins 45 seconds
Kettlebell Swings 45 seconds
Iron Mikes/Bonnie Blairs 45 seconds

End in COT

Location: Paddock
Date: 2022-10-12
Weather: High 50s, quite pleasant

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Bootlegger, Whitewall

Warm-O-Rama
OYO stretching

Tha Thang
Top of the hill: 10 burpees
Ruck down the hill
Bottom of the hill: 10 thrusters
Move ruck to front of body and walk backwards up the hill
Repeated until we had around 13 minutes left and finished with some more rucking.

End in COT

Location: Gridlock
Date: 2022-10-11
Weather: 44 and clear

Q: Sous Vide
PAX: 15 – Sous Vide, Wally World, Zebra, Snowflake, 49er, Steve-O, Axeman, Sparrow, Bootlegger, H2Flow, Muck, Splitter, Incognito, Bettis, Ollie

Warm-O-Rama
A few dynamic stretches

Tha Thang
Farmer carry a pair of dumbbells four laps around the big parking lot (1 mile). Every time you set them down, you had to complete 5 burpees, 10 hand release mercans and 15 squats. It was awesome to see people helping others complete their laps. Loved having so many out on a cool Tuesday morning! Thanks F3 guys for a job well done!!

End in COT

Location: Gridlock
Date: 2022-10-10
Weather: Darn near unacceptably cold if you ask me

Q: Steve-O
PAX: 6 – Steve-O, Wally World, Snowflake, H2Flow, Sous Vide, Muck

Warm-O-Rama
OYO

Tha Thang
Double Time, Bernie Walk, Squats, etc. Ended with a Round of Mary

End in COT

Location: Birds Nest
Date: 2022-10-10
Weather: A balmy 36

Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Gru, Quick Match, Manchild

Warm-O-Rama
OYO

Tha Thang
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny

Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny

Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny

Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny

Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny

EMOM timer set for every 5 min to drop and complete 5 Kraken Burpees.

All PAX completed the challenge before the allotted time expired.

End in COT

Location: Gridlock
Date: 2022-10-08
Weather: A little frosty… like the girl I kept asking to the prom. 🙂

Q: Muck
PAX: 12 – Bo (DR), Oshag, The Janitor, Wally World, 49er, Sous Vide, Axeman, Radio, Subject Matter, Splitter, Muck, Santa’s Little Helper

Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)

Tha Thang
Started off with Baba O’Reiley… continuous Imperial Walkers through the entire song (5 minutes).

Mosey to the football field coupons. Made our way to the scoreboard. In pairs, we did four rounds of Diego using the hill:

100 – Merkins (Top); 10 Big Boy Situps (Bottom)

150 – Overhead press w/coupon (Top); 10 Bobby Hurleys (Bottom)

200 – LBC’s (Top); 10 SSH’s (Bottom)

250 – Curls w/coupon (Top); 10 Plank Jacks (Bottom)

Then, we circled up on the football field for about nine rounds of Ring of Fire… 1:30 of exercise, :30 rotation and rest:

1. Lunges w/ twist
2. Box cutters
3. Coupon swings
4. Overhead press w/coupon
5. Arm circles
6. Big Boy Situps
7. Curls w/coupon
8. Jump Rope
9. No Surrenders
10. Bentover Rows w/ coupon
    (Maybe missing one or two)

Welcome “Bo” Schembechler from Chicago (DR)!

The playlist was probably the most varied ever… thanks for the “walk-up” selections!

End in COT

Location: Paddock
Date: 2022-10-05
Weather: 42 and clear

Q: Sous Vide
PAX: 2 – Sous Vide, Wally World

Warm-O-Rama
OYO

Tha Thang
Three sets of 50 kettle bell swings. After each set we ran to the bottom of the hill and did 4 burpees, then 6 and then 8.
Finished with rucking a mile.

End in COT

Location: Gridlock
Date: 2022-10-04
Weather: 42 and clear

Q: Sous Vide
PAX: 11 – Sous Vide, Steve-O, Sparrow, Splitter, Snowflake, LeBron, Muck, Incognito, Axeman, Wally World, 49er

Warm-O-Rama
A few dynamic stretches then mosey to the pull-up shelter.

Tha Thang
Goal was to hang from a rafter for a total of 8 minutes. Every time you let go you had to run a quarter mile and do 30 hand release mercans. Then, you would restart your timer. Like I stated in the pre blast, pretty sure a fun time was had by all. At least that’s what @steve-o said!

End in COT

Location: Birds Nest
Date: 2022-10-03
Weather: Perfect!! 50 and clear

Q: Doc Holiday
PAX: 4 – Gru, Sour Mash, Quick Match, Doc Holiday

Warm-O-Rama
5 min dynamic stretching

Tha Thang
29 years ago today the Battle of The Black Sea in Mogadishu began. This Thang was to honor the service members involved.

With plate carrier or ruck.

29 Merkins
29 Air Squats
29 Gas Pumpers
29 Monkey Humpers
29 Side Straddle Hops
1/4 Mile Mosey
Repeat 4 times

End in COT

Location: Gridlock
Date: 2022-10-03
Weather: Picture perfect. But it was dark. So, maybe it was, maybe it wasn’t. 🙂

Q: Muck
PAX: 8 – Muck, Wally World, Sous Vide, Steve-O, Oshag, Santa’s Little Helper, H2Flow, Snowflake

Warm-O-Rama
Not gonna lie… no, no warm-up.

Tha Thang
2.4 mile ruck.
Seven stations of 20 squats, 20 merkins.
2 sets of 25 lunge steps (at new benches).

Welcome Snowflake!

End in COT

Location: Gridlock
Date: 2022-10-01
Weather: Absolutely gorgeous

Q: Jello Shot
PAX: 19 – Sous Vide, Wally World, Splash Down, Chewbacca, Radio, Subject Matter, Incognito, Axeman, Muck, Ditka, Coinslot, Matlock, Lansbury, LeBron, Lincoln Log, Zebra, Oshag, Santa’s Little Helper, Jello Shot

Warm-O-Rama
Grass grabbers IC
Tricep pulls
Quad pulls
Micheal Phelps
Shoulder pulls
Pigeon pulls
Abe Vigodas IC

Tha Thang
After gathering coupons from the upper corner of the parking lot, we took turns drawing, from two separate hats, an exercise and a rep/time count, which the whole PAX would complete together. There were a “smattering” of exercises focusing on upper body, lower body, and core, along with some miscellaneous bonus exercises.

After completing all the exercises in the hat, we proceeded with PAX-choice exercises for about 15 minutes until 08:00.

We also welcomed two FNGs: Ditka and Coin Slot!

End in COT

Location: Sherwood
Date: 2022-09-30
Weather: Crisp (cool, but not cold) and dry (not wet).

Q: Muck
PAX: 8 – Showcase Showdown, Bootlegger, Pollo Loco, Steve-O, Oshag, Muck, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Thought about it… that’s as far as it got.

Tha Thang
Santa’s Little Helper and Phantom Menace are the loyal rucking “Dogs”, and rucking around the home of our undefeated football team is the “Cats”.

We mumblerucked around Kroger Field (1 1/2 times).
On a timer, we would ruck for 3:30, and do a PT exercise for 1:30. Nine sets of exercises performed:
– Curls
– Overhead press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench press
– Upright rows
– Curls

End in COT

Location: Sherwood
Date: 2022-09-23
Weather: Cool

Q: Geppetto
PAX: 11 – Geppetto, The Janitor, Showcase Showdown, Sparrow, Bootlegger, Wally World, Muck, Pollo Loco, Zebra, Oshag, Dub-K

Warm-O-Rama
Grass grabbers and stretches on your own while listening to the Blind Boys of Alabama

Tha Thang
We Moseyed briskly to several spots where treasures were hidden.

End in COT