BACKBLASTS

Location: Gridlock
Date: 2022-09-29
Weather: Little bit of morning dew on the ground

Q: The Janitor
PAX: 8 – Bam, Steve-O, Showcase Showdown, Sous Vide, Sparrow, Muck, Ollie, The Janitor

Warm-O-Rama
Abe bigodas, grass grabbers, misc yoga stuff

Tha Thang
Pax moseyed up to the baseball shelter and gathered coupons for a Grateful Dead themed deck o death beatdown. We jammed out to 5/8/77 concert “Cornell ‘77”. Any pax that guessed the year of the concert got a VOOZ™️ with which to hydrate themselves (wrong answers had to do 5 merkins). Any pax that guessed a song title in the first 15 seconds of the song got a VOOZ™️. Any pax that guessed 5 songs got a Lithuania Olympic Basketball Team warm up jersey matching the Q’s. No one won that portion, but Showcase Showdown won himself a VOOZ™️.

This post sponsored by VOOZ™️

Set 1
Diamonds – diamond merkins
Clubs – side straddle hops (x2 card #)
Spades – big boy sit ups (x2 card #)
Hearts – curls (x2 card #)
Queen/King – 5 Catalinas
Ace – PAX pick 11 reps
Joker – parking lot lap

Set 2
Diamonds – Alabama hammers
Clubs – squats
Spades – coupon v ups
Hearts – coupon gas pumpers
Queen/King – 5 Wide merkins
Ace – PAX pick 11 reps
Joker – parking lot lap

End in COT

Location: Birds Nest
Date: 2022-09-29
Weather: 45 deg, breezy, dark but a lotta stars

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

Warm-O-Rama
On your own

Tha Thang
Abs, jump rope, mile, buncha other stuff with 400 meter runs in between, end on another painful mile

FNG joined us! Welcome @Rehab!

End in COT

Location: Gridlock
Date: 2022-09-26
Weather:

Q: Zebra
PAX: 7 – Oshag, Muck, Wally World, Sous Vide, Sparrow, Santa’s Little Helper, Zebra

Warm-O-Rama
Stretch OYO
Load up Rucks and shared sandbags

Tha Thang
Rucking with various stations along the way.

1st stop: 1 minute timed merkins – focused on correct form. Paired up with partner counting reps.

2nd stop: 1 minute plank

3rd stop: 2 minute timed squats with partner

4th stop: 1 minute plank

Rucked back to AO

End in COT

Location: Birds Nest
Date: 2022-09-26
Weather: 57 degrees and clear skies, perfect!!

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

Warm-O-Rama
Do your own thing

Tha Thang
2.6 mile ruck with a coupon and 50lb sand bag shared among the group.

End in COT

Location: Gridlock
Date: 2022-09-24
Weather: Perfect

Q: Oshag
PAX: 16 – Santa’s Little Helper, Oshag, Sous Vide, Muck, Subject Matter, Radio, Chewbacca, Buffet, Dub-K, Splitter, El Fed, Axeman, The Janitor, Incognito, 49er, Bettis

Warm-O-Rama
Dynos and moving coupons from the parking lot to the football field

Tha Thang
Coupon CSAUP
3 teams of 5 PAX moved rucks and coupons, and 2 landscape timbers per team, from the top of the hill to the bottom, then back to the top and then to the top after going back to the bottom and then we repeated this a few more times. Seems like Webster’s definition of CSAUP. Oh, and we moseyed in the middle. Then, once we were done moving coupons and rucks up and down the hill for no reason, we put them back.

End in COT

Location: Gridlock
Date: 2022-09-22
Weather: Low 70’s; a few drops of rain, but hardly noticeable

Q: Incognito
PAX: 14 – 49er, Muck, Axeman, The Janitor, Sparrow, Wally World, Splitter, Bettis, Wood rider (DR), Zebra, Ollie, Bam, Lincoln Log, Incognito

Warm-O-Rama
Some stretches: quad pulls, hamstring pulls, arm circles, tricep stretches, runner’s stretch, etc.

Tha Thang
With Tuesday’s IPC WO; thought it would be good to do something a little slower.

Moseyed around the track to the southwest corner and did some Hand Release Merkins IC
Moseyed further to the back parking lot and did Tricep Dips IC on the rail there
Finally moseyed to the pullup shelter for the main thang:

Standard Pullup 5-10 reps OYO
Merkins IC
Tricep Dips IC
Short Mosey
10 Burpees OYO
Short Mosey back to shelter

We repeated this 5 or 6 times with slight variations to the type of pullups and merkins
At the end we moseyed back to the flag and did a quick set of Freddy Mercury’s IC

End in COT

Location: Gridlock
Date: 2022-09-20
Weather: Crispy nice

Q: Steve-O
PAX: 14 – Showcase Showdown, Sous Vide, Sparrow, Bootlegger, Jello Shot, Snots (DR), Incognito, Wood rider (DR), Bettis (DR), 49er, Wally World, Muck, The Janitor, Steve-O

Warm-O-Rama
Surely you jest

Tha Thang
5 – 7 – 1
5 Rounds, 7 Exercises, 1 Additional Lap
20 Shoulder Press
20 Burpees
20 Curls
20 Goblet Squats
20 V-Ups
13 Man Makers
400 M Run (1 Parking A Lot Lap)
X 5 Rounds + 1 Additional 400 M Lap to reach 571.

Utilized full time, an elite cell within the Pax completed the entire beatdown (the Q being a phony led from behind and didn’t quite get there). Unreal work by ever PAX this morning!

End in COT

Location: Birds Nest
Date: 2022-09-19
Weather: Clear and 66

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

Warm-O-Rama
Ruck to stadium

Tha Thang
Pax rucked football and soccer stadium stairs with weighted vests. Up/down each row from one side to the other. After reaching the end of the stadium, Pax did one round of 25 weighted merkins, 25 curls, 25 tricep extensions, and 25 overhead presses. Pax repeated entire workout three times.

End in COT

Location: Gridlock
Date: 2022-09-17
Weather: Sunny and 60

Q: Radio
PAX: 15 – Sous Vide, Muck, Lincoln Log, Mr. Schneebly, Zebra, Wally World, Jello Shot, Incognito, Chewbacca, Subject Matter, 49er, Axeman, El Fed, Oshag, Radio

Warm-O-Rama
Intro & Count-a-Roma; mosey to garbage dumpster to be like Incog;
Dynamic stretches-pigeon pulls, high knees, quad pull, butt kickers, Frankensteins
Static stretches (I-C)—Grass grabbers (10), Abe Vigodas (12), SSH (20), Lincoln Log kept us at a high standard, so we repeated SSH (5) and did much better

Tha Thang
Moseyed to the guardrail tower discussing favorite card game to play; at the rail did 30 incline merkins; finished our mosey to the pull-up shelter discussing best TV show to use as a teaching curriculum.
“Played FB” using arms as offense, legs as defense, agility movement as special teams, burpees as penalties, and abs as intangibles. Played 4 quarters with 4 possessions (rounds), then 3, then 2, then 1 possession (round) with each successive quarter.
1st Q=5 pull-ups, 20 step ups, Carioca step D&B for 40 yards (did 5 burpees at turn around spot), 30 BBS
2nd Q=5 chin-ups, 20 bench squats, sprint D&B (did 6 burpees due to a penalty by Oshag),30 LBC’s
Halftime = talked about John Miller’s QBQ book about being successful and not griping, complaining, or procrastinating (referenced in a talk by Dr. Greg White)
3rd Q=5 alternating shoulder pulls, 30 mtn climbers, high shuffle and pivots D&B, 5 burpees, 20 plank jacks
4th Q=5 your choice pull-ups, 5 walk over the tables, Bernie to 2 burpees (had to stop there due to a “running clock beat down).
Moseyed back to base, but stopped off at the guardrail tower for 5 decline merkins.
Finished right at 8:00.

End in COT

Location: Sherwood
Date: 2022-09-16
Weather: What do I look like, Bill Meck?

Q: The Janitor
PAX: 9 – Wally World, Pollo Loco, Bootlegger, Muck, Showcase Showdown, Steve-O, Dub-K, The Janitor, Oshag

Warm-O-Rama
We did some things to warm up this time

Tha Thang
Played tug o war on the short loop at the arboretum. Pax split into 2 teams. Team 1 PAX (SteveO, DubK, Pollo Loco, Muck) started running without rucks clockwise, Team 2 PAX (Showcase, Bootlegger, Wally, Janitor) rucked with their rucks on their backs and the other teams rucks on the front, just like a momma kangaroo and her Joey. When the teams met, we bounced like magnets and switched roles. Got through 5 or 6 rounds. Team 2 won, returned to parking lot for Mary.

Oshag was there but was having a James 4:14 kind of morning. Good to see him though.

End in COT

Location: Birds Nest
Date: 2022-09-15
Weather: Clear and 60

Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger

Warm-O-Rama
OYO

Tha Thang
The Belle Ringer IPC
45 min AMRAP

25 yard stations:
Middle- 5 man makers w coupon after each station
Rifle carry out to each station and farmer carry back to middle

Stations:
10 – we’re not worthy
15 – goblet squats
20 – tricep extension
25 – kettlebell swings
30 – curls
1 round is 125 reps

End in COT

Location: Gridlock
Date: 2022-09-15
Weather: Clear sky’s, clear hearts, can’t loose. A clean 58°F

Q: Splitter
PAX: 13 – The Janitor, Sous Vide, Ollie, Axeman, Steve-O, Incognito, Muck, Wally World, Dub-K, Lansbury, Bam, Zebra, Splitter

Warm-O-Rama
Dynamic warm ups

Tha Thang
The Longest Yard

15 min AMRAP
* Start on goal line
* 20yrd walking lunges w/ coupon on shoulder
* 10 burpee block overs
* Leave coupon at current spot, run to baseline and back.
* Rinse and repeat. (The run grows each round. Longest run is 100yrds down and back)

12 min EMOM – Death By (adding reps each round) (Was cut to 10mins due to time)
* 3.. 4.. 5.. Big boy sit ups
* 6.. 8.. 10.. Mountain Climbers
* After each round is complete, hold plank until the start of the next round.

Extra Credit to Steve-O, Zebra, and Lansbury for grabbing coupons from the baseball fields.

End in COT

Location: Paddock
Date: 2022-09-14
Weather: Clear and cool. Basically perfect!!

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

Warm-O-Rama
Light stretches

Tha Thang
With rucksacks on, we flipped the tire up the long drive up to the splash pad and then rucked the remaining 20 minutes.

End in COT

Location: Birds Nest
Date: 2022-09-13
Weather: Mostly Clear

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

Warm-O-Rama
Each PAX did his own thing for 5 minutes.

Tha Thang
Just a ruck with plates or packs. 2.6 miles, 41 minutes.

End in COT

Location: Gridlock
Date: 2022-09-13
Weather: 59° | Crisp

Q: Lansbury
PAX: 13 – Oshag, Lansbury, Steve-O, Muck, Sous Vide, One Time, Bam, Showcase Showdown, Wally World, Incognito, Splitter, Zebra, Lincoln Log

Warm-O-Rama
FAFO

Tha Thang
Iron PAX Week 2 — 45-Minute AMRAP

13 Clydesdales chose violence as their first order of business.

The Clydesdales took center court with 5 points positioned 25-yarda out in the shape of a star.

The Clydesdales trampled the following to death:

5 Man makers
Rifle Carry Out
10 We’re not worthy
Farmer’s carry in
5 man makers
Rifle carry out
15 Goblet squats
Farmer’s carry in
5 man makers
Rifle carry out
20 Tricep extensions
Farmer’s carry in
5 man makers
Rifle carry out
25 KB swings
Farmer’s carry in
5 man makers
Rifle carry out
30 curls
Farmer’s carry in

Repeato.

Bonus: the Clydesdales’ carried coupons back to storage.

End in COT

Location: Gridlock
Date: 2022-09-12
Weather: 60 or so

Q: Incognito
PAX: 3 – Sous Vide, Bootlegger, Incognito

Warm-O-Rama
None

Tha Thang
Ruck a full lap and a little bit extra.

End in COT

Location: Gridlock
Date: 2022-09-10
Weather: Summer 2022, what must we do to get you stay?

Q: Muck
PAX: 14 – Bam, Incognito, Wally World, Splash Down, Sous Vide, Chewbacca, Radio, Subject Matter, Lansbury, Zebra, Wham-o, One Time, Muck, Scratch

Warm-O-Rama
– Michael Phelps
– Tricep pulls behind the head (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)

Tha Thang
Started off with four rounds of 76ers:
– Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the end cone. Repeat 7 reps at each cone coming back.

Four rounds:
○ 1st round: Mercans
○ 2nd round: American Hammers
○ 3rd round: Box cutters
○ 4th round: Side straddle hops

Mosey to basketball court for Field of Dreams:
– In four teams, the PAX took bases and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we did various loops (see below). We completed five rounds total (repeated Round 1).

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Copperhead Squats

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Cross crunches (elbows to opposite knees)
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips

Home
• Burpees (10)

Loop 1 & 2- Mosey around the tennis courts
Loop 3- Side shuffle around basketball courts
Loop 4- Bernie around basketball courts
Loop 5- Lunge walk around basketball courts

Mosey back to the flag.

Welcome Scratch! Looking forward to the music next week!

Lansbury for Rush Chairman!

End in COT

Location: Sherwood
Date: 2022-09-09
Weather: It was a clear black night, a clear white moon, WarrenG was on the streets trying to consume…

Q: Steve-O
PAX: 13 – Slick Willie, Wally World, Bootlegger, Oshag, Showcase Showdown, Quick Match, Manchild, Pollo Loco, Zebra, Sparrow, The Janitor, Steve-O, Santa’s Little Helper

Warm-O-Rama
Whatever the PAX wanted before 5:30 kickoff. Several sneak attacks by The Phantom Menace.

Tha Thang
Ruck the Loop with:
Uphill Bear Crawl Station
Plank & Merkin on Command Station x 20
Air Squat Station x 20
Lunge Walk Station
High Plank Station + 1 Merkin
Uphill Bear Crawl Station
Straight Leg Deadlift Station x 25
Rifle Carry a dang long way to finish, stopping halfway, 25 curls.
(I’m probably forgetting something, but ended perfectly at 6:15)

End in COT

Location: Sherwood
Date: 2022-09-02
Weather: Cool

Q: Geppetto
PAX: 12 – Lansbury, Showcase Showdown, Steve-O, Sparrow, Muck, Bootlegger, Quick Match, Red Wire, Manchild, Wally World, Geppetto, Zebra

Warm-O-Rama
Rocking up

Tha Thang
One loop. Starting and ending with a bear crawl. Two stops for 20 squats/20 markins.. 20′ uphill tiptoe. 40′ backward walk. 20′ assisted lunge walk.

End in COT

Location: Birds Nest
Date: 2022-09-08
Weather: 55 and foggy

Q: Bootlegger
PAX: 3 – Manchild, Quick Match, Bootlegger

Warm-O-Rama
No time

Tha Thang
Care Bear Squared:
25yd bear crawl
25 squats
25yd side bear crawl
25 merkins
25yd crawl bear
25 big boys
25yd side bear crawl
25 burpees

Repeat for 45 min (AMRAP)

Had a FNG join but he had to leave after he crushed the workout. We will name him next time.

Results:
Manchild 525
FNG 525
Quick Match 475
Bootlegger 475

End in COT

Location: Gridlock
Date: 2022-09-08
Weather: First cool morning ahead of Fall

Q: Zebra
PAX: 17 – Splitter, Incognito, Chewbacca, Oshag, Santa’s Little Helper, Wally World, Axeman, Bam, Sous Vide, Red Wire, Steve-O, Lansbury, Friar Tuck, One Time, Ollie, Lincoln Log, Zebra

Warm-O-Rama
Show up early and warm up OYO
Mosey to the basketball court

Tha Thang
Each corner(cone) is 25 yds apart

Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
• After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
• After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
• After the big boy situps, bearcrawl to the right to cone 1 and perform 25
burpees.

Each pax tracked their reps through for the entire 45 minutes

Welcome Friar Tuck

End in COT

Location: Paddock
Date: 2022-09-07
Weather: Nice

Q: Wally World
PAX: 6 – Wally World, Steve-O, The Janitor, Bootlegger, Dub-K, Dim-Wit

Warm-O-Rama
Various stretches

Tha Thang
Circuit:
5 pull-ups
10 burpees
15 mericans
20 big boy sit-ups
25 squats
30 deadbugs
Finish with 30 second single leg wall sit, 30 second single leg wall sit, 30 second normal wall sit. We alternated between this and 30 second side plank, 30 second side plank, and 30 second normal plank as the finisher to each circuit.

Bootlegger brought out another FNG – welcome Dim-Wit!

End in COT

Location: Birds Nest
Date: 2022-09-06
Weather: 72 and foggy

Q: Bootlegger
PAX: 4 – Bootlegger, Doc Holiday, Quick Match, Manchild

Warm-O-Rama
None

Tha Thang
Three rounds with two-man teams:

R1-
75 man-makers/75 dips
300m run

R2-
100 alternating lunges/100 mountain climbers
Rifle carry 75m/murder bunny 75m

R3-
125 curls/125 coupon squats
300m run

Cooldown-
300m walk
5 min stretching

End in COT

Location: Gridlock
Date: 2022-09-06
Weather: 77 and humid

Q: Sous Vide
PAX: 6 – Sous Vide, Ollie, Bam, Muck, Axeman, Lansbury

Warm-O-Rama
Dynamic stuff

Tha Thang
6 stations, one guy per station. Stations were box jumps, on farmers carry, Mercans and coupon bench press, tire flips and one big lap around parking lot. When the runner got back we rotated. We completed 2 and a half rounds.

End in COT

Location: Gridlock
Date: 2022-09-05
Weather: Nice morning, fairly cloudy

Q: Incognito
PAX: 30 – Muck, Yanni, Splitter, Axeman, Scoopy, Lincoln Log, Poke (DR), Schrute (DR), Jello Shot, Buffet, Oshag, Dub-K, Wham-o, Santa’s Little Helper, Slick Willie, Showcase Showdown, Matlock, Giggles, Lansbury, Steve-O, Zebra, The Janitor, Wally World, Sous Vide, Hose Head (DR), Chewbacca, You’ve Got Mail, Incognito, Lax Bro, Hi-Hat(DR)

Warm-O-Rama
Various stretches and warmup moves

Tha Thang
Congregated at the football…I mean Ultimate Frisbee field to play Ultimate Frisbee

Rules:
No moving with frisbee
(2 steps max)
10 seconds to throw

Penalties = 5 Reps for offending team (exercise changed with each quarter)
Out-of-bounds, Moving, Drop, Block, Interception, Stall (10 second rule) all counted for penalty

Scoring means Burpees
Scoring team picks # reps
Non-scoring team does double

4 8-minute quarters (although they mostly went a little long as I wasn’t real strict on time)
Penalty exercises:
1st qtr = Merkins
2nd qtr: =Bobby Hurleys
3rd qtr = Mountain Climbers
4th qtr = No Exercise

A good time was had by all!
I think the final score was like 7-4…or somewhere around that.

End in COT

Location: Gridlock
Date: 2022-09-03
Weather: Humid but great!

Q: Axeman
PAX: 25 – Muck, Oshag, Lincoln Log, Lansbury, Chewbacca, Subject Matter, Radio, Wally World, Dr Ruth, LeBron, Sous Vide, Santa’s Little Helper, Zebra, Giggles, Lax Bro, Schrute (DR), Buffet, Hi-Hat(DR), Splitter, The Janitor, Poke (DR), Hose Head (DR), Incognito, Dub-K, Axeman

Warm-O-Rama
Mosey to basketball courts for SSHs, butt-kickers, quad pulls, Frankensteins and high knees. YHC determined we wouldn’t have enough coupons on the football field so several PAX were gracious enough to grab their ruck and meet us by the bleachers.

Tha Thang
Everyone used their ruck or coupon for 4 rounds of tabata performing curls, squats, V-ups, overhead press, Butkus and flutter kicks. Each action was done for 1 minute with a 15 second rest between while we focused on concentric and eccentric contractions of the main muscle involved. Our wives, or girlfriends (depending on marital status hopefully), will not be able to keep their hands off us as they see our definition after today.
PAX then moseyed to the tennis courts for some agility drills with short sprints, back-pedaling and lateral movement (3X) followed by lunges then moved to the other side of the court for the same. We ended with some 8 court celebrations of life by running from the sideline of court 1 to the area between courts 2-3 and doing 5 merkins. We returned and did 5 merkins and continued stopping between courts 4-5, 6-7 and after 8 doing 5 merkins each time and returning to the start. A great way to celebrate Labor Day weekend! Many thanks again to those that grabbed a ruck, Muck for the coffee and donuts after and for all the FNGs and DR pax. We hope to see you all back!

End in COT

Location: Birds Nest
Date: 2022-09-01
Weather: Upper 60s

Q: Bootlegger
PAX: 3 – Bootlegger, Quick Match, Manchild

Warm-O-Rama
Frankensteins, arm circles, butt kicks, high knees, grass grabbers, runners stretch

Tha Thang
The Fat COE Sandwich

For time:
-5 rounds of 20 coupon thrusters and 20 merkins
-3 rounds of 100ft bear crawl and 100ft of 3 burpees/5 broad jumps to start
-5 rounds of 20 coupon thrusters and 20 merkins

Manchild 29:23
Quick Match 34:15
Bootlegger 34:15

End in COT

Location: Gridlock
Date: 2022-09-01
Weather: If you listened real close, you could hear the waves crashing on South Beach 😎

Q: Muck
PAX: 9 – Sous Vide, Ollie, Bam, Showcase Showdown, The Janitor, Splitter, Steve-O, Wally World, Muck

Warm-O-Rama
-The Definitive Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Michael Phelps
– Copperhead Squats (IC, 13)

Tha Thang
Wearing his new “I want to party like it’s 1973” shirt, the Q chose to do a Dolphins Dora… either 73 or 173 reps on one end, 13 reps on the other (to honor the greatest QB in Dolphins history, Dan Marino)

1. Pair up (just like the Marks Brothers, Clayton and Duper did),

2. Mosey to football field coupons,

3. Take coupons to one end of the football field,

4. One PAX begins exercise... the other PAX runs approximately 100 yards to glory (just like Larry Czonka and Mercury Morris often did in 1972, the only perfect season in NFL history), does a different exercise, then back to relieve his partner.

• 73 – Overhead presses (13 plank jacks)
• 173 – Coupon swings (Dan Marino’s… lunge walk down the field, 13 Squats, lunge walk back to partner)
• 173 – Curls (13 Side to side jump Squats)
• 173 – LBC’s (13 Mercans) *Bernies there and back
• 173 – Bench Presses (13 Grass Grabbers)

5. Put coupons back and mosey back to the flag.

Seven minutes of pax choice Mary, but the rep count had to be 13. Made it threw eight exercices.

Coach Don Shula, the all-time winningest coach in NFL history, would have been proud.

Phins up!!!

End in COT

Location: Paddock
Date: 2022-08-31
Weather: Nice and a little foggy

Q: Weird Science
PAX: 9 – Doc Holiday, Weird Science, Sous Vide, Bootlegger, Oshag, Santa’s Little Helper, Lansbury, Whitewall, Wally World

Warm-O-Rama
Check for skunks
Jog around AO
Dynamic stretching
Toe touch
Michael Phelps
Arm circles

Tha Thang
DORA:

50 burpees – 10 side straddle hops
100 over head claps-10 side straddle hops
150 merkins- 10 side straddle hops
200 lbcs- 10 side straddle hops
250 mountain climbers- 10 side straddle hops
300 Big Boys- 10 side straddle hops

End in COT

Location: Gridlock
Date: 2022-08-30
Weather: Rainy

Q: Wally World
PAX: 9 – Wally World, Bootlegger, Muck, Axeman, Zebra, Lansbury, Lincoln Log, Steve-O, The Janitor

Warm-O-Rama
Various stretching

Tha Thang
This workout was timed – tried to finish with best time possible.

Start with 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans

Then, 3 rounds of Brenton:
– 100 foot bear crawl out
– Burpee + broad jump back (3 burpees then 5 broad jumps, repeato)

Finish with another 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans

End in COT

Location: Birds Nest
Date: 2022-08-29
Weather: 70s

Q: Bootlegger
PAX: 2 – Doc Holiday, Bootlegger

Warm-O-Rama
Side straddle hops, grass grabbers, arm circles, runner’s stretch, up/down dog, 300m jog

Tha Thang
Two man teams for three rounds:
-two pax took turns rifle carrying coupon 100m, 150 merkins, and 300 squats
-two pax took turns running 300m, 125 coupon curls, and 250 LBCs with coupon
-two pax took turns lunging 50 meters, 100 coupon overhead press, and 200 coupon swings
-all pax finished with 40 American hammers and 40 flutter kicks

End in COT

Location: Gridlock
Date: 2022-08-25
Weather: Just Like I Remembered It

Q: Steve-O
PAX: 10 – Zebra, Bam, Sous Vide, Bootlegger, Ollie, The Janitor, Axeman, Muck, Showcase Showdown, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Muck’s Runner Stretch, Tension Toad, Plank to Dogs both Up and Down, Collapse, Roll Over to Back, Right Leg Across then Switch, Knees to Chest in the Classic “I’m a Baby” Pose (we had some thumb suckers even though it was expressly forbidden).

Tha Thang
Mosey to Tennis Courts
Bear Crawl all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Far end: Dead Bugs x20, 4 count cadence
Crab Walk all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Near end: Flutter Kicks x20, 4 count cadence
Bear Crawl 2 Courts
10 Merkins @ each court
Al Gore til Six is picked up.
Mosey to Flag
Special Mary: I Remember My First Time Edition
20 Monkey Humpers – SteveO
15 Pallet Flips to Burpee – Zebra
20 LBCs – Bam
70 Mountain Climbers – Sous Vide (Shocker)
Mosey to far end of lot, Jailbreak back – Bootlegger
11 Merkins – Ollie
20 Cockroaches – Showcase
10 Merkins (Extra Core Concentration) – The Janitor
20 Plank Jacks – Axe Man
15 Plank Jacks – Muck (Very Original!)
Finished time with 30 second Low Plank

End in COT

Location: Gridlock
Date: 2022-08-23
Weather: Low 60’s and Clear

Q: Incognito
PAX: 8 – Muck, Zebra, Bootlegger, Sous Vide, The Janitor, Steve-O, Axeman, Incognito

Warm-O-Rama
Michael Phelps
Finkle Swings IC
Yoga Warrior poses

Tha Thang
Moseyed to the part of the parking lot that is closes to the coupons
SSH IC

The rest of our time was spent doing different exercises a la Route 66. We used the downhill side light poles to mark our stopping points. The rounds by exercise were as follows:
Squats
Merkins
Gas Pumpers
Lunges (2-is-1)
Dive Bombers
Oblique Roll Crunch

In between each round we did an uphill sprint.

End in COT

Location: Gridlock
Date: 2022-08-22
Weather: “Climate is what we expect, weather is what we get.” – Mark Twain

Q: Muck
PAX: 6 – Lansbury, Lincoln Log, Sous Vide, Axeman, Bam, Muck

Warm-O-Rama
Ruck up, let’s roll

Tha Thang
7 stations.
20 squats and 20 mercans at each.
Covered 2.4 miles at a good pace w/ weighted ruck.
Pulled in with enough time for a bonus 10 & 10.

End in COT

Location: Gridlock
Date: 2022-08-20
Weather: Around 65

Q: The Count (DR)
PAX: 19 – The Janitor, Steve-O, Slick Willie, Incognito, Fergie, Showcase Showdown, Weird Science, Zebra, Muck, Wally World, Hertz, Oshag, Raquel, Mr. Schneebly, Free Agent, Vila, Subject Matter, Radio, The Count (DR)

Warm-O-Rama
Mosey around parking lot
SSH
weed pickers/grass grabbers
Imperial walkers
copperhead squats
copperhead merkins
old-man back stretch

Tha Thang
– featuring Showcase Showdown as DJ

Mosey to hill at bottom of football field for 7s (x 10)
– squats at the bottom, big boys/LBCs at the top
– mode of transportation on the odds: inchworm merkins up and down
– mode of transportation on the evens: Bernie Sanders up, jog back down
Everybody got at least 1/2 way through. Shout out to Hertz for making it extra sucky by wearing his ruck!

Mosey up to the side of the field to grab coupons and then headed over to the basketball court.
– one person took as many attempts as necessary to make a free throw on one side of the court while everybody else used coupon to do AMRAP of exercise, which were repeated in this order:
1. curls
2. overhead presses
3. dips
4. squats
– entire group performed as many burpees as it took shooter to make free throw, and then…
– lunged half a lap around one b-ball court (on odds iterations)
– jogged all the way around both b-ball courts (evens)
… then, next shooter repeated the above pattern.

I think most people had a chance to display their basketball shooting skills, but honestly, I expected a higher level of accuracy from these guys … this — Kentucky — being a basketball state (or at least UK, being a “basketball school” LOL).
You also may have noticed that Showcase Showdown elected NOT to take his turn at shooting — probably for the best, as we might have been there all day. 🙂

Mosey back to football field to return coupons and then back to flag.

Welcome Free Agent and Vila!

Thanks ALL Lexington F3 for having me and allowing me to join you this morning. SYITG!

End in COT

Location: Sherwood
Date: 2022-08-19
Weather:

Q: The Janitor
PAX: 8 – Lansbury, Muck, Steve-O, Showcase Showdown, Wally World, Bootlegger, Zebra, The Janitor

Warm-O-Rama
None, who needs to warm up??

Tha Thang
Pax split into two teams of 4, took rucks and slung them onto a 4×4 post (totem pole). Team 1 (Wally, Bootlegger, Zebra, Janitor) took off from the flag running around the short loop (approx 1 mi.) while team 2 (showcase, Lansbury, muck, steveo) carried the totem pole in the same direction. Once the 6 from team 1 reached team 2 (approx 1.4 mile tun) they switched and changed direction (headed back towards the flag). Team 1 reached the flag by the time team 2 caught them, thus winning the tug o war!

Pax mosey to parking lot and completed 5 rounds of Mary

End in COT

Location: Gridlock
Date: 2022-08-18
Weather: Low 60s – NICE

Q: Wally World
PAX: 10 – Wally World, Sous Vide, Muck, Lincoln Log, Zebra, Lansbury, Steve-O, The Janitor, Axeman, Bootlegger

Warm-O-Rama
Various stretches

Tha Thang
Challenge: hold coupon overhead for a total of 10 minutes.
PAX completed challenge as a team – if anyone lowered their coupon, Q paused the timer and everyone completed a set of exercises (all 6 exercises). After completing the exercises, time would resume and PAX would begin the coupon hold again. Each time a coupon was lowered, time would be paused and exercises would be done.

Exercises:
– 20 curls
– 20 chest press
– 20 crunches
– 20 straight leg deadlifts
– 5 burpees
– Mosey to bottom of the hill, bernie back up

End in COT

Location: Paddock
Date: 2022-08-17
Weather: Low 60s – perfect!

Q: Wally World
PAX: 3 – Wally World, Doc Holiday, Bootlegger

Warm-O-Rama
Various stretches

Tha Thang
Rucked forward for 2 light poles, did 2 exercises, then rucked back 1 light pole, and did 2 exercises. Repeated until we reached the top of the hill, then did a few ab exercises, and repeated the up 2 back 1 routine back down the hill.

Exercises:
On the way up:
10 chest press & 10 curls
10 straight leg deadlift & 10 bent over rows

On the way down:
10 mericans & 10 squats
10 shoulder press & 10 straight leg dead lift

Finished with 1 minute tension toad.

End in COT

Location: Gridlock
Date: 2022-08-16
Weather: Clear and 67

Q: Bootlegger
PAX: 7 – Bootlegger, Lincoln Log, Steve-O, Showcase Showdown, 49er, Muck, Sous Vide

Warm-O-Rama
Side straddle hops
Grass grabbers
Arm circles
Runner’s stretch

Tha Thang
-Run up the hill to retrieve coupons
-Two man teams with one exercising while the other ran a 200m loop:
100 man makers with coupon
100 bicep curls with coupon
1min of flutter kicks (all PAX)
100 squats with coupon
100 merkins
1 min of LBCs (all PAX)
50 dips on coupon
50 lunges
1 min of heels to heaven
-Return coupons and jog back to flag

End in COT

Location: Gridlock
Date: 2022-08-15
Weather: Muggy

Q: Zebra
PAX: 7 – Sous Vide, Oshag, Santa’s Little Helper, Axeman, Incognito, Muck, Zebra

Warm-O-Rama
Stretch OYO and ruck up

Tha Thang
Rucked to the football field to complete the Grow Ruck 4th Evolution PT

10 squat thrusters with rucks
mosey the length of the field
10 burpees
mosey to rucks

Pax completed 10 rounds of Ruck PT.

End in COT

Location: Gridlock
Date: 2022-08-13
Weather: Perfect morning

Q: Incognito
PAX: 11 – Hertz, 49er, Oshag, Ollie, Muck, Bam, Axeman, Radio, Lansbury, Matlock, Incognito

Warm-O-Rama
A few warmups by the flag
Grabbed coupons went to the upper tennis courts
A few more warmups on the upper tennis courts

Tha Thang
40 – 30 – 20 – 10
Squats w/Coupon
Derkins (feet on coupon)
Hip Rock and Raise
Curls
Elevated Single Leg Glute Lifts (did the rep counts on each leg, so double in total!)
5 Burpees jumping over coupon – then start over at the next rep count

Moseyed around the lower tennis courts, then buzzed the tower
Did the following exercises as a group
Plank Jacks IC
Shoulder Taps IC
Plank Jack Shoulder Taps IC
Copperhead squats IC
3-floor Merkins
4 different types of bicep curls (about 12 reps each)
Diamond Merkins IC

Return coupons, mosey back to the flag

End in COT

Location: Paddock
Date: 2022-08-03
Weather: Nice

Q: Weird Science
PAX: 4 – Whitewall, Weird Science, Geppetto, Sous Vide

Warm-O-Rama
None

Tha Thang
We rucked ant stopped to do PT. Keeping it simple.

End in COT

Location: Paddock
Date: 2022-08-10
Weather: Very humod

Q: Weird Science
PAX: 5 – Bam, Weird Science, Bootlegger, Sous Vide, Wally World

Warm-O-Rama
Dynamic stretches
Toe touches
Arm circles
Michael Phelps

Tha Thang
Lucky 7 – roll 8 sided dice.

1=10 merkins
2=20 curls
3=30 big boys
4=40 LBCs
5=50 squats
6=60 mountain climbers
7=lucky roller picks
8=80 over head claps

No repeats of the last number because no one should do 160 over head claps in a row!

We rolled way too many 3s and 4s…..

End in COT

Location: Sherwood
Date: 2022-08-12
Weather: A tid bit nipply

Q: Steve-O
PAX: 5 – Wally World, Muck, Showcase Showdown, Bootlegger, Steve-O

Warm-O-Rama
🤷🏻‍♂️

Tha Thang
Rucked the main loop, intermittent stations of push-ups, squats, straight leg dead lifts, and lunge walks. End in a Mary circle. The Phantom Menace was also there.

End in COT

Location: Gridlock
Date: 2022-08-11
Weather: “Son, your ego is writing checks your body can’t cash!” — Stinger

Q: Muck
PAX: 9 – Incognito, The Janitor, Axeman, 49er, Sous Vide, Coyote (DR), Steve-O, Bootlegger, Muck

Warm-O-Rama
My call sign for the day switched to Viper…

Warm up was salute to Goose and the F18… which he never flew in, but hey, work with me…

Grass Grabbers- 18 IC

Overhead Claps- 18 IC

Overhead Arm Circles, Left- 18 OYO
Overhead Arm Circles, Right- 18 OYO

“No no no, there’s two Os in ‘Goose,’ boys.” — Goose

Side Straddle Hops- 18 IC

Exploding Tension Toad- held a toad for 18 seconds, then exploded! (Great balls of fire!)

Tha Thang
Mosey to the tennis courts…

First, every pax had to have a wingman. And Rule #1- you NEVER leave your wingman!

The set count was a salute to the F-14. We began on the baseline, doing 14 reps of an exercise beginning with M. Then, we buzzed the tower (loop up the stairs around the concession stand). Came back and did the M exercise, and went to the next court and added an A exercise. Then, we buzzed the tower. It was repeat-o until we completed M-A-V-E-R-I-C-K.

Mercans- 14

American Hammers- 14

V-ups- 14

Elbows to Knees Crunches- 14

Rotation w/ mercans- 14

Imperial Walkers- 14

Copperhead Squats- 14 (buzzing the tower was a negative on this one Ghost Rider because the pattern was full. So, we turned and burned)! (jailbreak)

Kick-ups- 14 (running short on time, it was kick-ups only)

Then, we moseyed back to base. Happy to report that none of the pax left their wingman. – Viper

End in COT

Location: Gridlock
Date: 2022-08-09
Weather:

Q: The Janitor
PAX: 13 – Wally World, Oshag, Steve-O, Santa’s Little Helper, Showcase Showdown, Muck, Axeman, Ollie, Incognito, Bam, 49er, LeBron, The Janitor

Warm-O-Rama
Bend hangs
Tension toads
Down dog
Up dog
Seal Press ups
Warrior pose
Lay down leg across
Arm circles
Arm stretches across
Arm stretches overhead
Grass grabbers
Side straddle hops

Tha Thang
Mucho arm-o x5 to start:

Merkin
Row
Overhead Press
Curl

Run Lap
Add 1 after each lap of upper lot and repeat until 10

Finished with a round of Mary, made it all the way around the circle.

End in COT

Location: Gridlock
Date: 2022-08-06
Weather: Rain held off. Still hot (72) and very muggy (though I didn’t bring the coffee muggies for coffeteria)

Q: Showcase Showdown
PAX: 16 – One Time, Oshag, Zebra, Bam, Wally World, Steve-O, Slick Willie, Incognito, Radio, Sous Vide, Raquel, Axeman, El Fed, Yanni, Santa’s Little Helper, Showcase Showdown

Warm-O-Rama
Various Stretches. Next, Frankenstein Walks, Pidgeon Pull Walks, High Knee Walks, Imperial Walker Walks (then Zebra said, “Uh, those aren’t meant for walking.” And the Q said, “Hey! Do It!” Then we circled up and planked for 2-3 minutes while SteveO fixed the bluetooth technical difficulty. Then we did UP Merkins and DOWN (not touching) Merkins for 3 minutes during the lyrical masterpiece “Bring Sally Up, Bring Sally Down.”

Tha Thang
“You can go with THIS… OR, you can go with THAT.”
Circled around the grassy knoll with coupons or ruck weights. The Q described the tabata-style plan (16 different 30-second exercises with a 10-second rest in between each.) Some w/ Coupons. Some without. Some In Cadence. Some OYO.

https://docs.google.com/spreadsheets/d/1IWioTf4vZCHnaUtYb12HD_xfojwhFVUZFNxXICWA3NQ/edit?usp=sharing

2-minute “warm-up” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.

Round 1: Start with the 16 exercises in Choice A column. (SEE ATTACHMENT)
2-minute “break” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.

Round 2: Next we did the 16 exercises in Choice B column.
2-minute “break” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.

Round 3: Each PAX around the circle had their choice of the next exercise, either the Column A or Column B option, and led the group in that.

Return Coupons. Return to Flags. Circle Up. End in 3-minute “Bring Sally Up” song, while doing leg-lifts.
COT included reminder of Choices theme, and challenge to PAX that we each day choose encouragement over discouragement, choose life over death, choose joy over despair, choose love over hate, and when we don’t know what choice to make, we pray and ask God to let us know.
Joshua 24:15 ” … Choose for yourselves this day whom you will serve, … But as for me and my household, we will serve the Lord.””

Did I get ALL 16 of the most popular songs of the past 62 years that had “OR” in the title or the main chorus? Check the playlist on the ATTACHED Google Sheet.

https://music.amazon.com/user-playlists/03f064114e20425bb224cf1fd27367b5sune?ref=dm_sh_pOCKpCwSAaftAWGFcTCV0rD1M

End in COT

Location: Sherwood
Date: 2022-08-05
Weather: Rain / storms

Q: DeeDee(DR – Spring Hill)
PAX: 8 – Sparrow, Steve-O, Wally World, Showcase Showdown, Muck, Slick Willie, Chewbacca, DeeDee(DR – Spring Hill)

Warm-O-Rama
Side straddle hops in cadence
Wille Mays Hayes R-L
Runners stretch R-L
Good Mornings OYO
Michael Phelps

Tha Thang
Rucks on! Someone pick up Busty (77lb bag)

Headed off into the gloom for a ruck around the path.

0.2 – 20 merkins, swap Busty
0.4 – 20 merkins, 20 squats, swap Busty

*about here is where the sky opened up…

0.6 – 20 merkins, swap Busty (she’s getting heavier…)
0.8 – 20 merkins, 20 squats, swap Busty (yep, she’s heavy.)
1.0 – Ruck off, 30 2-ct mountain climbers, swap Busty (dang girl, lose some weight!) Ruck on
1.2 – 20 merkins STRICT

Nice big bolt of lightning sent us back to the cars. 2 PAX farmer carry the now-ridiculously obese Busty back to the cars.

Finished off with 5 minutes of Mary:

10 4ct Pikes
12 4ct Flutter kicks
2 min high plank

TIME 0615!

Thank you to the HIMs of F3 Lexington for letting me join and especially for asking me to Q this morning. It was an honor! Come join us down in Spring Hill anytime!

Prayer Requests
Announcements

Moleskin:
Recycled one from my Q a couple weeks ago in F3SH. Heb 12:1 tells us to throw off all that entangles us and run with perseverance the race marked before us. As men and leaders, we must choose to do this every day. Don’t let the world get you down, hold you back or crush your spirit.

Don’t focus on the waves. Focus on paddling like hell to bust through them.

End in COT

Location: Gridlock
Date: 2022-08-04
Weather: Mid 70s, pretty nice

Q: Wally World
PAX: 9 – Wally World, Sous Vide, Steve-O, Showcase Showdown, DeeDee(DR – Spring Hill), Scoopy, Jello Shot, Muck, Axeman

Warm-O-Rama
Stretching

Tha Thang
In preparation for Steve-O’s baby, PAX were assigned a coupon to hold onto and take care of for the entirety of the beatdown. PAX were not allowed to set coupon down at anytime.

In the main parking lot, PAX did 10 big boy sit-ups at the top of the hill, walked to the bottom of the hill, did 10 shoulder press, walked back to the top, did 10 straight leg deadlifts, walked back down to the bottom, did 10 curls, then back up to the top for a 1 minute wall sit. Repeated this until end of beatdown. Last round was double the count on the exercises (20). Intermittently, Q would call out rifle carry or farmer carry during the walking.

End in COT