BACKBLASTS

Location: Gridlock
Date: 2022-08-02
Weather: Moister than an Oyster

Q: Steve-O
PAX: 17 – Wally World, Dub-K, Sous Vide, The Janitor, LeBron, Incognito, Whitewall, Axeman, Showcase Showdown, Oshag, Santa’s Little Helper, Ollie, Muck, Zebra, DeeDee(DR – Spring Hill), Geppetto, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Runner Stretch (Normal and Muck versions), Tension Toad

Tha Thang
4 Tiers, Partnered Up, Partner 1 did AMRAP of an exercise while Partner 2 moseyed the length of the parking lot, did 10 reps of an ab exercise and moseyed back, switch upon Partner 2’s return. After both partners complete, move to next tier and so on.
– Tier 1: Deep Lunge AMRAP, 10 Big Boys
– Tier 2: Merkins AMRAP, 10 Box Cutters
– Tier 3: Bentover Rows AMRAP, 10 Dead Bugs
– Tier 4: Romanian Deadlifts AMRAP, 10 Cockroaches

End in COT

Location: Gridlock
Date: 2022-08-01
Weather: Questionable Humidity

Q: Lansbury
PAX: 10 – Lansbury, DeeDee(DR – Spring Hill), Muck, Dub-K, Axeman, Madoff, Sous Vide, Zebra, Wally World, Geppetto

Warm-O-Rama
Stretching, but not enough.

Tha Thang
Ruck
5 Rounds:
12 2-count flutter kicks with ruck
10 squat press with ruck
8 chest press with ruck
2 burpees
Ruck
4 minute step ups
Hip finisher

End in COT

Location: Sherwood
Date: 2022-07-29
Weather: Cool, 60s!

Q: Wally World
PAX: 5 – Wally World, Geppetto, Steve-O, Bam, Lansbury

Warm-O-Rama
None

Tha Thang
Rucked the main loop at Sherwood. Every 3 minutes we stopped to do 10 curls & 10 shoulder press. Finished with 5 minutes of abs.

End in COT

Location: Gridlock
Date: 2022-07-28
Weather: Overcast; rain started at 6:05

Q: 49er
PAX: 4 – 49er, Bam, Sous Vide, Steve-O

Warm-O-Rama
5 minutes of stretching and dynamic warm-ups
High knees
Butt kickers
Pigeon pulls
Quad pulls
30 toe taps on the curb

Tha Thang
Four Corners of the parking lot
5 Burpees in corner 1, mosey, 10 Copperhead squats in corner 2, mosey, 15 Merkins in corner 3, and mosey to the 4th corner for 20 side straddle hops.

Mosey diagonally across the lot to corner 2 and work another lap with 5 squats, 10 merkins, 15 SSHs and 20 burpees.

Mosey diagonally to corner 3 and work another lap with 5 merkins, 10 SSHs, 15 burpees, and 20 copperheads.

Mosey diagonally to corner 4 and work the last lap with 5 SSHs, 10 burpees, 15 copperheads and 20 merkins to finish.

Several rounds of coupon work
1 minute on, 30 seconds off, AMRAP
Overhead presses
Curls
Weighted squats
Bent-over rows
Bench presses

This is about the time the rain started so we put away the coupons and moved to the shelter for our final minutes of PAX choice.

End in COT

Location: Paddock
Date: 2022-07-27
Weather: Rainy and windy

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

Warm-O-Rama
None

Tha Thang
Rucked for 30 minutes, finished with 15 minutes of PT:

10 burpees
15 mericans
20 squats
25 big boy sit-ups
30 deadbugs
35 mountain climbers
40 calf raises
45 SSH
50 OH claps

End in COT

Location: Gridlock
Date: 2022-07-26
Weather: Is this what waterboarding feels like?

Q: Dub-K
PAX: 8 – Axeman, Steve-O, Oshag, Bam, Sous Vide, Geppetto, Ollie, Dub-K

Warm-O-Rama
400m Mosey
Q-lead mobility and activation.
Line drills

Tha Thang
*Using a coupon

3 rounds
3min AMRAP
12 Front squats
8 Over Head press
100m run
Rest 1min

Then
3 rounds
15-20 bent over rows
8 over head press
20m Over head walk
*turn around and do the same thing before taking a 1min rest.

TABATA Abs
Till time ran out
20sec hollow hold
10sec rest
20sec American hammers
10sec rest

End in COT

Location: Birds Nest
Date: 2022-07-25
Weather: Muggy

Q: Doc Holiday
PAX: 10 – Zebra, Oshag, Whitewall, Bootlegger, Weird Science, 49er, Boo Boo, Wally World, Sous Vide, Doc Holiday

Warm-O-Rama
5min dynamic stretching

Tha Thang
10 of each:
Merkins
Curls
Overhead presses
Tricep extensions
Squats
Bent rows
Left leg split squat
Right leg split squat
Leg lifts
200 yard mosey
And repeat!!

End in COT

Location: Gridlock
Date: 2022-07-23
Weather:

Q: The Janitor
PAX: 11 – Steve-O, Radio, 49er, TStark, Incognito, Raquel, Oshag, Sous Vide, Wally World, Santa’s Little Helper, The Janitor

Warm-O-Rama
Stretches – plank, leg bends, press ups, single leg bridges, saturday nights. Did 21’s and a lap of the parking lot before heading to tennis courts.

Tha Thang
Ladder exercise
1 mucho leg o
5 Catalina’s
10 line jumps
15 plank jacks
20 big boy sit ups
25 squats
30 side straddle hops
35 mountain climbers
40 ? I can’t remember lol

Basketball courts for indigenous peoples run, pax in middle completes 10 merkins then rejoins the line at front. Pax had to jaguar crawl to and from the group to the center.

Circle of pain
10 mercans, Superman’s, side planks, flutter kicks

End in COT

Location: Sherwood
Date: 2022-07-22
Weather: Perfect

Q: Sunshine (DR)
PAX: 11 – Sunshine (DR), Muck, Wally World, The Janitor, Bootlegger, Geppetto, Lansbury, Showcase Showdown, Steve-O, Oshag, Santa’s Little Helper

Warm-O-Rama
Stretches included – SSH, Old Mans, Arm Circles, short mosey

Tha Thang
PAX were sorted by running a Rafael Nadal in the parking lot. First half of the PAX were rewarded with a ruck for the first session of the 3-way: Pick up the 6
– Exercise progression was 5-10-15-20
– First exercise was The Merkin
– PAX dropped for 5 Merkins, ran to the next spot and dropped for 10, run — 15, run –20 then run back to pick up the 6 and finish the round by completing their reps with them
– For the return run the exercise was changed to Squats

Mosey to the stadium parking lot: Session 2 – Trivia
Q Played a song from a movie while PAX exercised for 1 minute. After 1 minute, PAX were given the chance to guess the movie – correct answer and we moved on to the next exercise, wrong answer and the exercise continued to the 2 minute mark.

Session 3 – More(?) Trivia – while completing Plank Jacks (round 1) and holding Plank (round 2) in succession around the circle PAX had 5 seconds to call out a KY county with no repeats.

Mosey back to flag for COT.

End in COT

Location: Gridlock
Date: 2022-07-21
Weather: “Keep your face to the sun and you will never see the shadows.” ~ Helen Keller

Q: Muck
PAX: 16 – Wally World, Boo Boo, Geppetto, Jello Shot, Sous Vide, 49er, Ollie, Incognito, Sunshine (DR), Sparrow, Bootlegger, Radio, Steve-O, Showcase Showdown, Muck, Coyote (DR)

Warm-O-Rama
– Michael Phelps
– Cross feet, bend and hang (switch)
– Runners stretch (switch)
– Quad pulls OYO
– Arm across chest (switch)
– Tricep pulls behind head (switch)
– Grass grabbers (10, IC)
– Copperhead mercans (10, IC)

Mosey to the football field coupons. Everyone grabs a coupon and lines up on the sideline.

Tha Thang
All About the Benjamins
Everything = 100

25 Curls >>> 25 Lunge Steps >>> 25 Squats >>> 25 Lunge Steps back to coupons

25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips back

25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back

25 Coupon swings >>> 25 High knees >>> 25 American Hammers (2 is 1) >>> 25 High knees back

25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back

25 Raggedy Anns >>> 25 Side shuffle steps >>> 25 Nolan Ryans (punching Robin Ventura) >>> 25 Side shuffle steps back

REPEAT-O (minus -1)
Eleven rounds total.

Mosey back to the flag.

Sparrow choice- 25 SSH’s. We did them in four count cadence.

Great to see Boo Boo this morning, and two downrange pax… Sunshine and Coyote!

End in COT

Location: Gridlock
Date: 2022-07-19
Weather: HUMID!!! 70 and cloudy

Q: Sous Vide
PAX: 9 – Sous Vide, Muck, Oshag, Wally World, Sweetness, Geppetto, Showcase Showdown, Steve-O, Sparrow

Warm-O-Rama
Dynamic stuff

Tha Thang
Ran 1 lap around parking lot. Completed 50 side straddle hops. Ran 1 and a quarter laps and did 50 Mercans. Ran 1 and a half laps and did 50 sit-ups. Ran 1 and 3/4 laps and did 50 Bonnie Blairs (2 is 1). Paired up and did 100 coupon curls combined and 100 coupon bench press combined all while resting partner planked. Jogged to flag for a little Mary.

End in COT

Location: Birds Nest
Date: 2022-07-18
Weather: Rainy

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

Warm-O-Rama
None

Tha Thang
Each PAX took turns rolling 2 dice with various exercises on them.
Finished with 15 minutes of rucking.

End in COT

Location: Gridlock
Date: 2022-07-18
Weather: “Some people walk in the rain. Others just get wet.” ~ Roger Miller

Q: Muck
PAX: 5 – Sous Vide, Geppetto, Chewbacca, Buffet, Muck

Warm-O-Rama
Nah baby nah.

Tha Thang
Muck Ruck. 2.4 miles.
Seven stations… 20 squats, 20 mercans.

Buddy (Geppetto’s dog) came with us… still trying to come up with the right F3 name.

Consensus was it was great to be out in the rain. Good ruck had by all!

End in COT

Location: Sherwood
Date: 2022-07-15
Weather: Pretty nice if you’re a frog and pretty good even if you aren’t

Q: The Janitor
PAX: 12 – Muck, Sous Vide, Wally World, Dub-K, Geppetto, Lansbury, Weird Science, Showcase Showdown, Steve-O, Oshag, The Janitor, Santa’s Little Helper

Warm-O-Rama
We skipped it because we are men

Tha Thang
Rucked about 2.6 miles in and around the arboretum. Any time we reached a major roadway we played “frogger” and hopped across, back, and across again before reaching the other side. No one managed to get free tuition by getting hit by a car on campus but we gave it our best shot. Finished with Mary x6

End in COT

Location: Gridlock
Date: 2022-07-14
Weather: Delightful with a touch of humidity

Q: Wally World
PAX: 11 – Wally World, The Janitor, Steve-O, Geppetto, Oshag, Muck, Sous Vide, Ollie, Axeman, Santa’s Little Helper, 49er

Warm-O-Rama
Various stretches

Tha Thang
Partner up at the hill by the coupons – 1 coupon per group

Round 1:
Partner at top: burpees AMRAP
Partner walking: farmer carry coupon
Do this twice

Round 2:
Partner at top: dead bugs AMRAP
Partner walking: rifle carry down, murder bunny up
Do this twice

Round 3:
Partner at top: squat jumps AMRAP
Partner walking: curl shoulder press down, drag coupon backwards up
Do this twice

Round 4:
Partner at top: merkins AMRAP
Partner walking: rifle carry down, deadlift flip the coupon back up
Do this twice

Round 5:
Partner at top: iron mikes AMRAP
Partner walking: mosey down, bear crawl back up
Do this twice

End in COT

Location: Gridlock
Date: 2022-07-12
Weather:

Q: Zebra
PAX: 13 – Geppetto, Dub-K, Oshag, Santa’s Little Helper, Bootlegger, Axeman, LeBron, Muck, Wally World, Sous Vide, 49er, Absolutely, Zebra

Warm-O-Rama
Pax circled up and stretched while a local film crew set up with plans to chronicle our F3 group.
Michael Phelps
Arm circles
Runners stretch
SSH IC
Abe Vigodas IC
Copperhead Squats IC

Tha Thang
Tiers of pain – ladders on each tier of the parking lot at each staircase

Tier 1: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 Shoulder taps

Tier 2: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH clap, 25 LBC

Tier 3: 5 body builders (burpee w/plank Jack), 10 lunges, 15 American hammers , 20 dry docks

Tier 4: 5 Big boy sit ups, 10 Diamond merkins, 15 Superman’s, 20 sumo squats

Finished with pax choice Mary

Happy Birthday Absolutely! We’re glad you chose to celebrate with us

End in COT

Location: Gridlock
Date: 2022-07-11
Weather: Bodacious… Grade A Choice Prime… Top Shelf… It was nice out there.

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

Warm-O-Rama
The question you have to ask is, “Will there be any warm up for a Muck Ruck?”
And the answer is, “No. No, warm up.”

Tha Thang
Timed: 4:30 ruck, 1:30 PT.
Seven exercises:
– Curls
– Overhead Press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench Press

Covered about 2 miles. Got Oshag’s feet wet, which was the goal. 🙂

Happy birthday Geppetto!

End in COT

Location: Gridlock
Date: 2022-07-09
Weather: Cloudy, humid, 71 degrees (no rain)

Q: Radio
PAX: 15 – Axeman, The Janitor, Matlock, Sous Vide, Lansbury, Muck, Oshag, Santa’s Little Helper, Ollie, Scoopy, Incognito, Lincoln Log, Steve-O, Jello Shot, Radio

Warm-O-Rama
Michael Phelps
Dynamic stretches-high knees, Bernie, Carioca R&L, pigeon pulls, walking knee hug, walking quad stretch, and Frankensteins
Static stretches (I-C)-grass grabbers (12) and Abe Vigoda (10)
Mosey to FB field coupons and carried them to the VB court shelter

Tha Thang
Different Pax drew an activity out of 5 envelope categories: coupon activity, ab exercise, jumps or agilities, push up position activities, and miscellaneous shoulder or quad activities. They also drew an intensity level: easy, moderate, hard, or full (which determined reps – 5,15,25, or 35) and they drew a level / length (which determined how far to go or how long to go). We did the following: coupon swings, curls, chest press, elf on a shelf, coupon to the sky; cock roaches, Am. Hammers, flutter kicks, gas pumpers, and BBS; power skips, double leg bounds, Bernie, high Carioca step overs, and F/B jumps; side planks, pickle pounders, low plank, and incline merkins; T-jacks,crawl bears, burpees, mucho leggos, and bear crawls.

We transitioned with conversation questions.

End in COT

Location: Sherwood
Date: 2022-07-08
Weather: 71 and humid

Q: Bootlegger
PAX: 9 – Bootlegger, Muck, Wally World, Dub-K, Scoopy, Steve-O, Weird Science, Oshag, Santa’s Little Helper

Warm-O-Rama
None

Tha Thang
All pax rucked the two-mile loop while sharing a coupon in the bicep curl position. When the coupon carrying pax could not hold the weight any longer, the group stopped and did 10 weighted merkins. The coupon carrying pax did 10 thrusters with coupon and then handed it to another pax to continue the ruck.

End in COT

Location: Gridlock
Date: 2022-07-07
Weather: If it were any more humid we’d be swimming

Q: Steve-O
PAX: 13 – Bootlegger, Sous Vide, Wally World, The Janitor, Axeman, Ollie, Oshag, Santa’s Little Helper, Muck, Incognito, Jello Shot, Scoopy, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Tension Toads, Muck Runner Stretch, Bend and Hang, Tension Toads, Down and Upward Dog, Pigeon Stretch.

Tha Thang
10 Exercises, 10 Reps, Finish each round with Recovery Lap around the bottom two tiers of the AO. Repeat. 4 Rounds Completed.
1. Merkins
2. Squats
3. Dead Bugs, 2 is 1
4. Carolina Dry Docks
5. Bonnie Blairs, 2 is 1
6. Big Boys
7. Walk Outs
8. Single Leg Calf Raises (10 / Leg)
9. Cockroaches
10. PAX pick (Rd1: Burpees, Rd2: Monkey Humpers, Rd3: Copperhead Merkins, Rd4: Mountain Climbers).
Recovery Lap
Repeat x 4
Finished with 10 Side Straddle Hops.

End in COT

Location: Paddock
Date: 2022-07-06
Weather: Warm and humid

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Bootlegger, Dub-K

Warm-O-Rama
Various OYO stretches

Tha Thang
During the entirety of the workout, PAX had to carry their weight without setting it down. If a PAX dropped their weight, everyone had to do 10 burpees.

Workout: 11
10 curls at top of hill, 1 shoulder press at bottom of hill
9 curls at top of hill, 2 shoulder press at bottom of hill
8 curls at top of hill, 3 shoulder press at bottom of hill…etc.

No PAX dropped their weight, so no burpees were done 💪🏽

End in COT

Location: Gridlock
Date: 2022-07-02
Weather: Humid… which is better than huhigh. 🙂

Q: Muck
PAX: 18 – Sparky, LeBron, Slick Willie, Sous Vide, Expo, Wagon Train, Bandwagon, Axeman, Zebra, Subject Matter, Radio, Nutmeg (DR), El Fed, Chewbacca, Geppetto, Steve-O, Wally World, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pull (switch)
– Arm across chest (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)

Tha Thang
Start off with Diego…
Partner up, then mosey to coupons at the football field. Each team takes a coupon to hill by scoreboard.
One PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete. Five rounds total:

Top: 50 Coupon swings
Bottom: 10 Plank Jacks

Top: 100 Overhead presses
Bottom: 10 No Surrenders

Top: 150 Curls
Bottom: 10 Squats

Top: 200 Bentover Rows
Bottom: 10 SSH’S

Top: 250 Mercans
Bottom: 10 Big Boy Situps

Then we fell into a burnin’ Ring of Fire. Staying in pairs, there were nine stations. We did AMRAP reps for 1:30, then :30 rest while we rotate:
1. Dips
2. Step ups
3. Lunges w/ twist
4. Big boy situps
5. Arm Circles
6. Jump rope
7. No Surrenders
8. Mercans w/ rotation
9. Box cutters

We did all this while winging a tennis ball at each other.

Mosey back to the flag for COT and Coffeeteria.

Welcome Wagon Train! You and your Dad made a great team!

Happy 200th post Radio!

End in COT

Location: Sherwood
Date: 2022-07-01
Weather: Stupendous

Q: Muck
PAX: 5 – Geppetto, Chewbacca, Dub-K, Showcase Showdown, Muck

Warm-O-Rama
That’s a negative ghostrider

Tha Thang
Timer driven mumbleruck.
4:30 of Ruck, then 1:30 of PT.

Seven stations (not in order):
– Squats
– Curls
– Overhead Press
– Mercans
– Ruck Swings
– Bench Press
– Raggedy Ann’s

End in COT

Location: Paddock
Date: 2022-06-29
Weather: 55 and amazing!!

Q: Sous Vide
PAX: 7 – Sous Vide, Zebra, Wally World, Whitewall, Bootlegger, Dub-K, Geppetto

Warm-O-Rama
A few dynamic stretches.

Tha Thang
Each pax had to farmer carry some dumbbells for 1 mile. Every time you had to set them down you performed 5 burpees, 10 hand release mercans and 15 squats. It was FUN!

End in COT

Location: Paddock
Date: 2022-06-22
Weather: Humid

Q: Weird Science
PAX: 5 – Weird Science, Bootlegger, Sous Vide, Geppetto, Dub-K

Warm-O-Rama
Jog around AO
Stretch on own

Tha Thang
4 corners of the parking lot and pavilion. Mosey from one corner to the other. Half way down the lot, do 10 side straddle hops.
4 corners-
-30 squats
-30 merkins
-30 mountain climbers
-30 big boys
-30 step ups at pavillion

After completing one round each PAX got the chance to toss or bounce a tennis ball into a bucket. If they made it, they did 5 merkins, if they miss it, 5 Burpees.

We did multiple rounds and as a reward for all the hard work, each PAX got an extra shot at the bucket per round. Sous Vide was the only PAX to make the shot!

End in COT

Location: Gridlock
Date: 2022-06-28
Weather: 63

Q: Bootlegger
PAX: 13 – Bootlegger, Geppetto, Sous Vide, Muck, Sparrow, LeBron, Steve-O, Oshag, Raquel, Showcase Showdown, The Janitor, Wally World, Axeman

Warm-O-Rama
Michael Phelps
Arm circles
Grass grabbers

Tha Thang
Jog to football field
Two-man groups:
One Pax- run 50m/1 man maker/run 100m/1 man maker
Other Pax- 1000 total of Pax choice…squats/merkens/American hammers/side straddle hip
20 count rest
300m of rifle carry and murder bunnies (rotate Pax)
Jog back to flag
30 ice scatters
10 TNT toads

End in COT

Location: Gridlock
Date: 2022-06-27
Weather:

Q: Lansbury
PAX: 11 – Lansbury, Radio, Dub-K, Possum, Oshag, Sous Vide, Chewbacca, Muck, Zebra, Geppetto, Santa’s Little Helper

Warm-O-Rama
Ruck and dynamic warm-up

Tha Thang
5 Rounds:
10 Burpees
20 Ruck Chest Press
30 Ruck squat to bench with rock back and rock forward
40 Dead bugs
Ruck
Mary

End in COT

Location: Gridlock
Date: 2022-06-25
Weather: B-e-a-utiful

Q: Steve-O
PAX: 15 – Czekov, Geppetto, Sparrow, Sous Vide, Radio, Axeman, Raquel, Chewbacca, Lincoln Log, Showcase Showdown, Incognito, Zebra, Expo, Muck, Steve-O

Warm-O-Rama
Michael Phelps, arm circles, runner stretch Muck style and standard, bend and hang, down/upward dog, dynamic warm up (high knees, butt kickers, frankensteins, open and close gate, end w/ 21s (failed).

Tha Thang
Bear Crawl Inch Worm / Native American(?) Run to begin a punishment for being disappointments and failures who count.
Mosey to Coupons, Groups of 3
1. Run a lap
2. Mucho Leg-0:
– narrow squat, regular squat, wide squat
– jump lunge right, jump lunge left, repeat
3. Boulder Shoulders:
– push up in front of coupon, move up
– incline push up, move forward
– decline push up, move back
– incline push up, move back
– regular push up, repeat
Rotate to next exercise within the group of 3 each time a lap is complete.
PAX completed 6(?) full rounds
Mosey to flag
Squat Circle (Colon Cleaners):
– All PAX are performing AMAP squats while a single PAX bear crawls the outside perimeter of the circle, next PAX begins their lap once first PAX returns. Go until last PAX completes his lap. (This was the reward should the PAX have counted correctly)
Leg Raises: 11 per side in cadence
Supermans: 25 OYO

End in COT

Location: Sherwood
Date: 2022-06-24
Weather: Super Fine! Perfect temp. Perfect humidity. Perfect sky. We could see the 5 planets lined up for the 1st time in 20 years!

Q: Showcase Showdown
PAX: 4 – Showcase Showdown, Muck, Steve-O, Dub-K

Warm-O-Rama
Warmup. Stretch OYO, Merkins, SSH

Tha Thang
Rucked a 1.4mile loop to the hidden Pine needle trail behind the softball stadium while discussing important life milestones like:
– [ ] Tall baby Girl in utero!
– [ ] The uselessness of memorizing Pi to 35 digits
– [ ] Our favorite Pies, … Possum Pie?
– [ ] Impressive Matthew memorization by the next gen. (Way to go, Willbo! God is good!)
– [ ] Giving Two x 2 flips to a Tire…until we got too tired. (It was Sous Vide size)
– [ ] Tires—> Cars. Using my playlist with old songs that pay tribute to certain favorite car models, we played Name That Tune, with each miss = another round of Mary. (They just don’t make songs like this anymore… about Lincolns, Caddies, 409s, Coupes, Corvettes, low riders, & greased lightnings).

2 rounds of Mary included curls, military press, Strike-Throughs, TNT Toads, ice skaters, Plank toe-twists, AmHams with weight, & ended in the Supine position, doing chest presses with the weights.

All in all, at the beginning of the day, a Super-Fine time was had by all!

End in COT

Location: Gridlock
Date: 2022-06-23
Weather: Mid 70s, balmy yet seasonal

Q: Raquel
PAX: 9 – Bootlegger, Steve-O, Sous Vide, Ollie, Raquel, Axeman, Muck, Slick Willie, Incognito

Warm-O-Rama
Jogged up to the football field, grabbed a coupon and headed to the bottom of the scoreboard hill. Mike Phelps, AC, Bend and Hang, Up and Down dog, hands to the sky.

Tha Thang
Summer started Tuesday, so to celebrate the season’s arrival, we partnered up and had a summer themed workout, with a summer themed playlist. 1 partner completed reps, while other moseyed then relieved until rep count was complete:
S – Steve Earles x 100 (partner moseyed up hill, 2
Burpees, moseyed down hill)
U – Upright Rows X 100 (partner moseyed up hill, 2
Catalinas, moseyed down hill)
M – Monkey Humpers x 100 (partner moseyed up hill,
2 Burpees, moseyed down hill)
M – Manatees x 100 (2 is 1) (partner moseyed up hill,
2 Catalinas, moseyed down hill)
E – Elf on the Shelf X 100 (partner moseyed up hill, 2
Burpees, moseyed down hill)
R – Redrum (Murder bunny up – 5 manmakers- rifle
carry down)

Ran low on time, moseyed back to flag.

End in COT

Location: Gridlock
Date: 2022-06-20
Weather: 58 degrees and clear, felt great.

Q: Incognito
PAX: 8 – Dub-K, 3D (DR), Muck, Axeman, Radio, Sous Vide, Geppetto, Incognito

Warm-O-Rama
Michael Phelps and Arm Rotations

Tha Thang
We rucked around; stopping every 2 minutes to do 10 Mercans.
We got back to the flag sooner than I expected, so we did squats for the last 5 minutes (while still stopping every 2 minutes for Mercans).

End in COT

Location: Gridlock
Date: 2022-06-18
Weather: A cool reprieve from the heat

Q: Zebra
PAX: 14 – Muck, Expo, Hertz, TStark, Fergie, Sous Vide, Incognito, Raquel, Radio, 49er, Axeman, Oshag, Santa’s Little Helper, Zebra

Warm-O-Rama
Over half the pax got the memo and wore blue shorts with their black shirt. Our resident fashion police failed to comply.

Michael Phelps, arm circles, downward dog, runners stretch
30 SSH IC
10 Imperial Walkers IC
10 Hillbillies IC

QIC unloaded his trunk with lots of toys to play with today. Pax hauled 3 weighted fitness balls and 3 sandbags and moseyed to the tennis courts

Tha Thang
After a little more stretching, we split into 4 groups for Station work.

Station 1: Amrap
10 wall balls
20 mountain climbers
20 overhead claps

Station 2: Amrap
5 sandbag squat presses
10 BB sit-ups
20 SSH

Station 3: Amrap
5 burpees
10 jump squats
20 grapplers

Station 4:
Celebrations.
8 court suicides with increasing merkins at each court. When the group completed their celebration, we rotated stations

After each group completed all 4 stations, 10 minutes remained.
Finisher: 1 round of 11’s

LBC’s — bear crawl 1 court — Variation of merkins (wide, diamond, clap) — Bernie back

End in COT

Location: Sherwood
Date: 2022-06-17
Weather: Big Blue skies and clear as a bell (which is another phrase that makes no sense)

Q: Muck
PAX: 8 – Zebra, Dub-K, Geppetto, Showcase Showdown, Oshag, Sparrow, Santa’s Little Helper, Muck

Warm-O-Rama
10 Squats
10 Imperial Walkers

Tha Thang
As the title suggests, it was a timer driven ruck.
4:30 of Ruck, then 1:30 of PT.

1st round- Squats
2nd round- Curls
3rd round- Overhead Press
4th round- Mercans
5th round- Ruck Swings
6th round- Bench Press
7th round- Raggedy Ann’s

Welcome Sparrow! Glad to have you join us!

End in COT

Location: Birds Nest
Date: 2022-06-13
Weather: 68 and nice

Q: Weird Science
PAX: 2 – Weird Science, Doc Holiday

Warm-O-Rama
Stretch on own.

Tha Thang
We rucked in an oval pattern for the entire workout.

End in COT

Location: Paddock
Date: 2022-06-15
Weather: Mid 70s, max humidity

Q: Wally World
PAX: 6 – Wally World, Sous Vide, Dub-K, Weird Science, Geppetto, The Janitor

Warm-O-Rama
OYO stretching

Tha Thang
Run 800M (half mile)
80 air squats
8 pull-ups

Repeat for as many rounds as possible within workout time limit.

We completed 4 rounds, finished with 15 IC cockroaches.

End in COT

Location: Gridlock
Date: 2022-06-13
Weather: Awesome

Q: Oshag
PAX: 9 – Oshag, Santa’s Little Helper, Toto, Possum, Geppetto, Axeman, Muck, Dub-K, Sous Vide

Warm-O-Rama
Dynos

Tha Thang
We rucked!!

End in COT

Location: Gridlock
Date: 2022-06-14
Weather: Clear and a tad humid

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Muck, Radio, Axeman, Wally World, Raquel, Geppetto

Warm-O-Rama
We did some dynamic stretches as we moseyed to the pull up shelter.

Tha Thang
Everyone had their own timer and the super fun game we played was hangman!! You had to hang from a rafter for a total of 8 minutes. However, every time you let go and touched the ground you had to run a quarter mile and do 30 hand release mercans. We then moseyed back to the flag. With the music and the high humidity, a great time was had by all!!! Plus, it really loosened up your shoulders.

End in COT

Location: Gridlock
Date: 2022-06-11
Weather: Questionable at first but turned out to be great

Q: The Janitor
PAX: 16 – Axeman, Slick Willie, Fergie, Wally World, Oshag, Radio, Incognito, Muck, Expo, Toto, Raquel, Sous Vide, LeBron, Geppetto, The Janitor, Santa’s Little Helper

Warm-O-Rama
Stretches OYO
Danger Zone

Tha Thang
Dora 123 at football scoreboard hill
100 v ups
200 curls
300 squats

Partner at top did 1 burpee, 2 burpee, 3 burpee according to round.

Walked to the LCA hill and did 11’s synchronized Catalina’s and man makers. Wakes back to flag

End in COT

Location: Sherwood
Date: 2022-06-10
Weather: Primetime

Q: Steve-O
PAX: 5 – Geppetto, Toto, Slick Willie, Muck, Steve-O

Warm-O-Rama
Mumble chatter and static stretching as needed.

Tha Thang
Ruck through Sherwood Forest, about half on the beaten path and half on the road less traveled to ensure mosquito bites, rolled ankles and increased humidity and thereby perspiration. Discussed F3 name origin of each PAX present as well as some of the suckier beatdowns endured as well as Muck’s global F3 fame (if you consider Ohio global). Several stations throughout: curls, squats, shoulder press, merkins, upright rows. Return to base.

End in COT

Location: Gridlock
Date: 2022-06-09
Weather: If it were any better, it would have to be twins. (I never understood that phrase)

Q: Muck
PAX: 8 – Oshag, Santa’s Little Helper, Incognito, Bootlegger, Axeman, Sous Vide, Raquel, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep Pull (switch)
– Pull arm across (switch)
– Grass grabbers (15, IC)

Tha Thang
Field of Dreams
In teams of two (Incognito was all by himself), the PAX took a base 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 ran an inside loop of the parking lot).

1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/coupon
• 3rd round: Bentover rows w/coupon
• 4th round: Overhead press w/coupon

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: Plank jacks
• 2nd round: Mercans
• 3rd round: Hillbillies
• 4th round: Side to side jump squats

Home
• Burpees (10)

Pax completed six rounds (repeat rounds 1 & 2).

Mosey back to the flag. Bootlegger led us in flutter kicks (IC) to round out the morning.

End in COT

Location: Gridlock
Date: 2022-06-07
Weather: Wet

Q: Wally World
PAX: 10 – Wally World, Possum, Steve-O, The Janitor, Muck, Oshag, Sous Vide, Bootlegger, Toto, Zebra

Warm-O-Rama
Moseyed to coupons by the shelter, took them under the shelter. OYO stretching

Tha Thang
♠️ – Mericans
♣️ – Curls
♦️- Squats
❤️ – Shoulder press

Face cards switched after each joker:
1 – 5 cockroaches
2 – 5 manmakers
3 – 10 deadbugs
4 – 10 monkey humpers

Each joker was also an exercise:
1 – 2 min tension toad
2 – 2 min wall sit
3 – 2 min plank
4 – 2 min table/crab walk hold

Ended with a bit of Mary

End in COT

Location: Birds Nest
Date: 2022-06-06
Weather: Light Rain

Q: Doc Holiday
PAX: 2 – Wally World, Doc Holiday

Warm-O-Rama
5 min dynamic stretching

Tha Thang
10 merkins
10 curls
10 front overhead presses
10 tricep extensions
10 squats
10 bent rows
10 split lunges left leg
10 split lunges right leg
10 leg lifts
1 min rest
Repeat until end of time
Finished with a 3 min frog squat

End in COT

Location: Gridlock
Date: 2022-06-06
Weather: P E R F E C T. Poster model for the best of days.

Q: Muck
PAX: 6 – Toto, Geppetto, Possum, Radio, Sous Vide, Muck

Warm-O-Rama
Thought about it… does that count?

Tha Thang
Muck Ruck… 2.4 mile loop… seven stations… 20 squats and 20 mercans at each. Lots of mumblechatter.

Great to see Possum! Double Respect!

End in COT

Location: Gridlock
Date: 2022-06-04
Weather: The question you have to ask yourself is, “Does it get any better?” And the answer is, “No, it does not”.

Q: Muck
PAX: 13 – Fergie, Sous Vide, Raquel, Radio, Subject Matter, Axeman, The Janitor, Steve-O, Hertz, Toto, Animal Style, Mr. Schneebly, Muck

Warm-O-Rama
– Michael Phelps
– The definitive “Runners Stretch” (switch)
– Cross feet, bend and hang (switch)
– Knee hugs (OYO)
– Tricep pulls (switch)
– Grass grabbers (15, IC)

Tha Thang
Started off with three rounds of Uno, doing the exercises of the corresponding color and the number of reps on the card:

RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverse, Skip, and Draw Twos: 10 reps of the exercises of that color

WILD – 5 Burpees

DRAW +4 – Mosey Parking Lot

Transitioned into 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 back. Four rounds:
1st round: Mercans
2nd round: Big Boy Situps
3rd round: American Hammers
4th round: Side straddle hops

Five rounds of All About the Benjamins (rep count equals 100):

25 Curls >>> 25 Lunge Steps >>> 25 Squats >>> 25 Lunge Steps back to coupons

25 Shoulder Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips

25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back

25 Coupon swings >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back

25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back

Baseball Relay
Teams divided evenly for a relay race. Bernied around four cones, handing off a baseball to the next person. Losing team did five burpees.

Ended with 5 minutes of pax choice Mary involving Big Boy Situps, Heel Touches, and Dead Bugs.

Welcome Mr. Schneebly!

End in COT

Location: Sherwood
Date: 2022-06-03
Weather: Perfect

Q: Geppetto
PAX: 4 – Geppetto, Slick Willie, Steve-O, Showcase Showdown

Warm-O-Rama
20 Sqats with rucks.

Tha Thang
One lap including forest lap while trading off two 25lb freeweights. Total of 4 sets of 20 squats.

End in COT