BACKBLASTS

Location: Sherwood
Date: 2024-08-21
Weather: Brisk

Q: Splitter
PAX: 8 – Splitter, Cowbell, Circle K, Sous Vide, Chum (DR), Buzz Kill, Bootlegger, Steve-O

Warm-O-Rama
Misc Stretch

Tha Thang
With a partner and a ruck sack, accumulate the following:
– 100 Ground to overhead
– 150 Kettlebell swings
– 200 Plank pull-through’s
– 250 Flutter kicks
While parter A chips away at the movements, partner B runs up the hill, completes 10 merkins, and runs back. Then switch.

Close out with a few rounds of Mary

End in COT

Location: Birds Nest
Date: 2024-08-19
Weather: 68

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

Warm-O-Rama
None

Tha Thang
Pax rucked with three stops of various exercises.

End in COT

Location: Gridlock
Date: 2024-08-19
Weather: Cloudy, upper 60s. Maybe a few sprinkles.

Q: Cowbell
PAX: 11 – Cowbell, LeBron, Circle K, Tiny Dancer, Muck, Sous Vide, Oshag, Santa’s Little Helper, Chum (DR), Buzz Kill, Hoser

Warm-O-Rama
SSH IC, grass grabbers IC, Abe Vigodas IC, Frankenstein’s, walking lunges, butt kickers, Willie Mays Hays, Michael Phelps, triceps overhead and in front.

*Note — new parking and warm up area will be at the upper parking lot next to the coupon cache.

Tha Thang
Mosey’d to the football field. We did 11’s, but a little different. Perform 10 Mercans, 1 Burpee at the 10 yard line, then sprinted the remaining 90 yards. Recover walk back to the 20 yard line. Perform 9 Mercans, 2 Burpees at 20, sprint the remaining 80 yards, recover walk to the 30. Repeato until all 100 yards and 11’s have been completed.
Then PAX lined up in a single file line and did two laps around the football field of Indian relays.
Mosey’d back to flag. We ran from a skunk on the way. We did 4 minutes of PAX-choice Mary with remaining time. Muck found a dime as we walked back to cars.

End in COT

Location: Gridlock
Date: 2024-08-17
Weather: Humid summer morning

Q: Hoser
PAX: 10 – Radio, Axeman, Dr. Quinn, Incognito, No Mas, Subject Matter, Chewbacca, Muck, The Whale, Splitter

Warm-O-Rama
Arm circles
Break chain
Over head stretch left and right
Over hear tri left and right
Bend and hang
Downward dog
Runners stretch
Quad pull

Tha Thang
Travel to retrieve coupons
Travel to the Basketball court

Start at the sideline

25 thrusters
25 jump lunge
25 curls

Bear crawls to the other court near sideline
50 Side straddle hops

On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

25 dips
25 chest press
25 bend-over rows

Duck walk to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

25 Big boy
25 hillbillies
25 per leg single-leg lift

High skip to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start

Pax gathered in center court and did some things … uh
Nolan Ryan
Toe taps
Little baby sit-ups
Bird Dawg
Cow Cat – (Bro yoga)

Rinse & Repeat the exercise pattern above

Traveled back to coupon garage … every 60 steps take 10 steps while rifle carry.

Hold plank while the 5 principles of F3 were reviewed.

End in COT

Location: Black Ops
Date: 2024-08-17
Weather: Humid, but no rain

Q: Flu Shot
PAX: 4 – Flu Shot, Firefly, The Cheat, Cowbell

Warm-O-Rama
Stretched, a lot

Tha Thang
Got ready for a 3 man exercise, but then (pleasantly) surprised by the arrival of The Cheat, so we partnered for a Diego:
100 merkins
150 OHP
200 LBC
250 curls
300 squats
Ran to stopsign and back
After this, did a ring around the shelter SSH add-up: at 1st pole did 1; rotated to 2nd pole, did 2, then back to 1 and did 1; and so forth, up to 6, a total of 56 SSH.
Finished w 3 Marys: Peter Parkers, Flutterkicks IC, and boxcutters.
Cowbell prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-16
Weather: Muggy

Q: Cowbell
PAX: 8 – Chum (DR), Bootlegger, Tiny Dancer, Buzz Kill, Oshag, Flu Shot, Santa’s Little Helper, Cowbell

Warm-O-Rama
OYO

Tha Thang
Catch up ruck. PT was Lt. Dans, mercans, shoulder presses, ruck swings. 15 burpees after we returned to parking lot for the good mornings we received while rucking (a few extras thrown in for good measure). Finished up with 4 minutes of Mary.

End in COT

Location: Birds Nest
Date: 2024-08-15
Weather: 63 and wonderful

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

Warm-O-Rama
Nah, we got a late start.

Tha Thang
Five separate AMRAPS of 7 minutes

10 Reverse lunges with front kick (each leg)
15 coupon front raises
10 burpees

10 single leg bridges (each leg)
15 merkins
20 plank jacks

10 curtesy lunges (each leg)
15 coupon curls
10 coupon overhead press

20 coupon goblet squats
10 coupon bent rows
20 coupon kb swings

15 scissors (leg raises)(each leg)
15 LBC’s
15 penguins
15 Superman’s

End in COT

Location: Gridlock
Date: 2024-08-15
Weather: I think low 60’s; good, clear morning

Q: Incognito
PAX: 12 – Incognito, Hoser, Oshag, Sous Vide, Ollie, Tiny Dancer, Steve-O, Axeman, Circle K, Baby Driver, LeBron, Chum (DR)

Warm-O-Rama
Stretches

Tha Thang
100 burpees
1 mile run
50 burpees
1 mile run

Had a few minutes at the end
American Hammer IC
Mountain Climbers IC

End in COT

Location: Black Ops
Date: 2024-08-14
Weather: Great, really great

Q: Flu Shot
PAX: 2 – Flu Shot, Tiny Dancer

Warm-O-Rama
Put on ruck

Tha Thang
Mumblerucked just under 3mi (probably was, but started tracking late), good time talking and sharing.
TD prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-14
Weather: Nice

Q: Buzz Kill
PAX: 5 – Buzz Kill, Sous Vide, Cowbell, Bootlegger, Steve-O

Warm-O-Rama
Walked to stadium. Statics and dynos.

Tha Thang
1 group rucked around the stadium stopping to do 10squats at each corner. The other group ran 1 mile. Switch.

Injured pax only rucked. Psycho running pax ran twice.

Bootlegger lead both running groups to sub 8 min miles (according to his watch).

Walked back to parking lot. Did blast offs and tried to figure out where the name came from. Sous vide was the first to figure it out.

End in COT

Location: Gridlock
Date: 2024-08-12
Weather: Perfect

Q: Oshag
PAX: 8 – Oshag, Cowbell, Sous Vide, Chum (DR), Incognito, Circle K, Muck, Buzz Kill

Warm-O-Rama
Stretching stuff before we started.

Tha Thang
While rucking the Q dropped a cone, PAX continued rucking for about 90 seconds. At this point the PAX dropped their rucks and ran back to the cone for a minimum of 5 Walkout Merkins (PAX continued the exercise until all were finished with their 5 Merkins). Run back to the rucks for 10 Flutters. Rucking continued, the cone was dropped again. PAX ran back for 5 Walkout Merkins and 10 (some exercise the Q forgot). Repeato one more time and 15 T-Jacks were added to the last round.

End in COT

Location: Birds Nest
Date: 2024-08-12
Weather: Clear and Cool

Q: Doc Holiday
PAX: 6 – Doc Holiday, Bootlegger, Manchild, Quick Match, Catnap , Lifetime

Warm-O-Rama
On Your Own

Tha Thang
4 Rounds of
50 Air Squats
40 Coupon Bent Rows
30 Merkins
20 Big Boys
10 Burpees
400 Meter Mosey

We stopped and did one Burpee every time we saw a shooting star. If I remember correctly we did about 5 extra burpees .

Then we did an Ab circle to finish out the session.

End in COT

Location: Gridlock
Date: 2024-08-13
Weather: Purdy good, felt warm towards the end

Q: Flu Shot
PAX: 13 – Flu Shot, Oshag, Steve-O, Santa’s Little Helper, Phantom Menace, Lonesome Dove, The Whale, Splitter, LeBron, Circle K, Axeman, Muck, Chum (DR)

Warm-O-Rama
Stretched, confused a down dog w an up dog, Michael Phelps’d then moseyed up to the coupon stash

Tha Thang
SURFING was our exercise acronym, and per the preblast it was shoulder heavy:
Shoulder press
Upright row
RDLs (2 as 1)
Freddie Mercurys (2 as 1)
Incline-a-side merkins
Nolan Ryans
Gearshift
All x10
Then pax transited from circle to the first light of the baseball shelter by means of angry bear crawl (pushing, pulling, flinging coupon), completing 10 Thrusters, ABC back to start, and repeato.
Finished w one musical challenge of Baba O’Reilly, held pax over by a minute, told them they could bill me.
2ndF: mentioned IPAX coming up, great way to really embrace the suck together; mentioned using the slack for breakfast or lunch ops to meetup and know each other better
3rdF: discussed how Jesus showed the best example of masculinity in this world, and following His example and showing that in our lives is the best way to confront toxicity in our world
Named our FNG, the story of which would double the length of this post
Axeman prayed us out

End in COT

Location: Black Ops
Date: 2024-08-10
Weather: Slightly breezy chill? Clear skies? Awwwww yeah

Q: Flu Shot
PAX: 5 – Flu Shot, Bettis, Pigskin, The Cheat, Subject Matter

Warm-O-Rama
Stretched, planked, Abe Vig- nope, Grassgrab’d, Frankenstein’d, mosey’d to basketball court

Tha Thang
Geometry Dash is a video game where the goal is to get through the level, 100%. Each second is 1%. Each level has unique music. Thus, Q found a compilation playlist of 20 songs each lasting 100 seconds each, and called out new exercise each song. Exercises included HRMs, squats, LBCs, lunge walk, bear crawl, stepups, People’s air presses, OHCs, and others. At end of compilation, completed one set of Celebrations, topped off with Rev lunge walk back across court. While moseywalking back to the start, took a minute to help clean the area. Finished w a partnership to do curls or uprights, and run up the hill, down the hill, then planked to Iron Man.
Mentioned Green family pregnancy, Subject’s aunt (?), Sparrow’s mission trip, and Bettis’s client as prayer requests. Mentioned how Jesus showed the true example of masculinity, and our goal is to know Jesus (read the bible) and show Jesus (daily life).
The Cheat prayed us out.

End in COT

Location: Sherwood
Date: 2024-08-09
Weather: Clear, 70 Deg F, 84% humidity, winds NW @ 7mph

Q: Tiny Dancer
PAX: 8 – Bettis, Bootlegger, Buzz Kill, Cowbell, Flu Shot, Golden Shower, Morpheus, Tiny Dancer

Warm-O-Rama
Nada.

Tha Thang
Pax rucked Sherwood Forest while changing ruck position every 5 minutes. Carrying technique at Pax discretion.

End in COT

Location: Gridlock
Date: 2024-08-10
Weather: Beautiful. No humidity, light breeze, sun.

Q: Dr. Quinn
PAX: 11 – Splitter, Oshag, Axeman, ThighMaster, Radio, LeBron, Baby Driver, Incognito, Showcase Showdown, Firefly, Dr. Quinn

Warm-O-Rama
Grass grabbers, Michael Phelps, Arm stretch, Frankensteins, Butt kickers

Tha Thang
Mosey to blocks.
2 rounds
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows
Lap the parking lot- pax choice which distance

2 rounds
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers
Lap the parking lot- pax choice which distance

1 round
5 burpees and 5 copperhead squats
15 dips, 15 step ups
20 Bench press and 20 bend over rows

1 round
10 incline Mercans and 10 squats
15 curls and 15 T-jacks
15 big boys and 15 American hammers

Then split into 2 teams for relay. 2 rounds of each
10 over head press, then sprint to other end of the parking lot, next Pax turn

Once teams completed then
5 man makers and 5 bend over rows, then sprint to other end of the parking lot, next Pax turn

Returned to the flag and spent 2 min stretching on own.

End in COT

Location: Easy Day
Date: 2024-08-10
Weather:

Q: Golden Shower
PAX: 2 – Golden Shower, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats

End in COT

Location: Gridlock
Date: 2024-08-08
Weather: Sweaty-er Weather

Q: Steve-O
PAX: 13 – Buzz Kill, Oshag, Axeman, Baby Driver, Hoser, Sous Vide, Circle K, Nelly, Bettis, Ollie, Altar Boy (DR), Flu Shot, Steve-O

Warm-O-Rama
Jog to coupons, dynamic and static stretching

Tha Thang
1,2,3,2,1 Dora!
100 Thrusters
200 Curl to Press
300 Side Straddle Hops
200 Bent Over Rows
100 Merkins
Partner one goes for reps while partner two moseys to other end of top tier, performs ab exercises (10 reps):
Cockroaches
Gas pumpers
Box cutters
Flutter kicks

End in COT

Location: Sherwood
Date: 2024-08-07
Weather: Perfect if you’re going for sweaty

Q: Steve-O
PAX: 8 – Sous Vide, Buzz Kill, Oshag, Cowbell, Bootlegger, Steve-O, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Jog the lot down and back, side straddle hops, multiple static / stationary stretches

Tha Thang
Star shape 5 stations, one at each “point” and a sixth in the middle. Every 10 reps, 2=1 if applicable. 3 rounds of exercise 1, 3 rounds of exercise 2.
After completing a station, come to center, 3 burpees, head to next outside station, once that one is completed return to center, 3 more burpees and so on.
Station 1: merkins, Carolina dry docks
Station 2: squats, monkey jumpers
Station 3: blast offs, dead bugs
Station 4: mountain climbers, plank jacks
Station 4: RDLs, Smurf Jacks

End in COT

Location: Gridlock
Date: 2024-08-03
Weather: Perfectly muggy

Q: Oshag
PAX: 8 – Axeman, Swift, Boxcar, Incognito, Baby Driver, Dr. Quinn, Firefly, Oshag

Warm-O-Rama
Mosey to basketball court and dynos

Tha Thang
The run for this round was from the basketball courts around the tennis courts including a loop through the parking lot. The Q forgot to remind the PAX to get coupons thus the reason for the modified Fitness Test – times were not recorded.

Round 1 – 20 No Surrenders — Run

Round 2 – 20 Burpees – Run

Round 3 – 40 Merkins – Run

Round 4 – 40 Squats – Run

Round 5 – 20 Big Boy Sit-ups – Run

Round 6 – 40 Side Straddle Hops – Run

After picking up the 6 and a short recovery – Beep Test. Cones were set at 15 paces instead of the normal 20. https://youtu.be/Y82jDHRrswc?si=1zHE2abBNK4Tyvw6

End in COT

Location: Gridlock
Date: 2024-08-05
Weather: Picture perfect

Q: Muck
PAX: 7 – Circle K, Kennny G, Sous Vide, Buzz Kill, Nelly, Hoser, Muck

Warm-O-Rama
Nope

Tha Thang
20 mercans; 20 squats at 7 stops. Rucked the loop. Lots of mumblechatter. Great morning.

End in COT

Location: Black Ops
Date: 2024-08-03
Weather: Humid 293K

Q: Flu Shot
PAX: 3 – Morpheus, Flu Shot, Eggo

Warm-O-Rama
Stretched, Abe Vigodas, Good mornings, then rifle carried coupons to basketball court

Tha Thang
Coupon workouts in one corner, body weight in opposite; transitted from one to the other in various ways.
Body weight: plank jacks, people’s air presses, drinking bird, hillbillies (musical challenge to Intergalactic)
Coupon: Colt 45, Bolt 45, Sholt 45 (upright rows, overhead presses, jerks), Molt 45 (ST merkins, HRMs, reg)
Transits: walking lunge, rev walking lunge, bear crawl, crawl bear, side shuffle, karaoke, walking Frankenstein, broad jump
Pax also encountered another musical challenge – Green Sally Up – hold squat, up on Up, down and hold on Down, ends being about 30 squats, song last 3:30
Carried coupons back to flag
Ended in COT

End in COT

Location: Easy Day
Date: 2024-08-03
Weather: 68 and cloudy

Q: Golden Shower
PAX: 4 – Ghost Protocol , Gwazi , Tonka, Golden Shower

Warm-O-Rama
Nada

Tha Thang
Rucked around AO x2, stopping occasionally to conduct some Mericans, SSH, squats, and overhead presses

End in COT

Location: Sherwood
Date: 2024-08-02
Weather: Humid

Q: Cowbell
PAX: 5 – Cowbell, Tiny Dancer, Muck, Buzz Kill, Flu Shot

Warm-O-Rama
Nada

Tha Thang
Rucked the Arboretum trail. Stopped every 8 minutes and did 1 minute of upper body exercise AMRAP (mercans, chest press, curls, rows). Finished with a couple minutes of mary at the flag. We chatted about coffee, Moka pots, Red Rocks, Breckinridge, Muck’s summer of concerts, health insurance, and the mediocrity of the MLB Central Division. I don’t recall Buzz Kill complaining one time, but I’m sure he did.

End in COT

Location: Birds Nest
Date: 2024-08-01
Weather: Clear, Warm, and Humid

Q: Doc Holiday
PAX: 3 – Doc Holiday, Sour Mash, Lifetime

Warm-O-Rama
Side Straddle Hops, Grass Grabbers, Arm Circles, Dive Bombers

Tha Thang
5 rounds of:
15 Burpees
20 Coupon Bent Rows
25 Crunches
20 Merkins
15 Coupon Goblet Squats
1 Mosey Around Parking Lot

Followed by running the stadium stairs.

End in COT

Location: Gridlock
Date: 2024-08-01
Weather: Sunrise was on point… beautiful morning.

Q: Muck
PAX: 14 – Steve-O, Oshag, Deacon Blues, Splitter, Flu Shot, Ollie, Circle K, Baby Driver, Incognito, Axeman, Kennny G, Buzz Kill, Hoser, Muck

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

Tha Thang
Pax split into two groups. 1-7 ran to the scoreboard hill and did Imperial Walkers until their brethren arrived. 8-14 grabbed a coupon and brought them to the scoreboard.

Diego morning- collective exercise at the top of the hill, 10 reps of another exercise at the bottom of the hill.

Round #1
Top exercise: 100 Mercans (collectively)
Bottom exercise: Plank Jacks (10)

Round #2
Top exercise: 150 Overhead Presses (collectively)
Bottom exercise: Side straddle hops (10)

Round #3
Top exercise: 200 Curls (collectively)
Bottom exercise: Tony Delks (10)

Round #4
Top exercise: shortened to 200 Squats w/ coupon (collectively)
Bottom exercise: Flutter kicks (2 is 1)

Pax who did not carry a coupon to the hill returned the coupons to the transformer. Other pax went to the flag for five minutes of pax choice Mary.

S. Truett Cathy (founder of Chick-fil-A) once said, “How can you tell someone needs encouragement? They’re breathing.”

Saw a lot of pax encouraging other pax today. Good job men! Iron sharpens iron.

End in COT

Location: Black Ops
Date: 2024-07-31
Weather: Nice – beat the rain

Q: Flu Shot
PAX: 2 – Flu Shot, Stache

Warm-O-Rama
Nada

Tha Thang
We … rucked around the neighborhood. Came to precisely 2mi (3.3km). Blasted shoulders w coupons. Saw a cat. Ended in COT.

End in COT

Location: Sherwood
Date: 2024-07-31
Weather: Lovely

Q: Steve-O
PAX: 3 – Steve-O, Muck, Buzz Kill

Warm-O-Rama
Stretching as need as we waited for anyone else to show up (no one did)

Tha Thang
Rucked the loop with stations and ended in merry

End in COT

Location: Gridlock
Date: 2024-07-25
Weather: Don’t remember

Q: Buzz Kill
PAX: 10 – Buzz Kill, Steve-O, Sous Vide, Incognito, Circle K, Hoser, Kennny G, LeBron, Flu Shot, Axeman

Warm-O-Rama
Various

Tha Thang
11s. Mercans, squat jumps, Superman’s, big boys?

Mosey to tennis courts. Rounds of moving forward 2 courts back 1. Goal to push to increase vo2 max. Rounds were run2/bernie1, side shuffle, and Bernie 2/run 1.

More 11s

It sounded better on paper. It was terrible. I’m old now and I failed at video taking. If you were here and I missed you, let me know.

End in COT

Location: Gridlock
Date: 2024-07-30
Weather: Perfect

Q: Oshag
PAX: 8 – Oshag, Axeman, Muck, Steve-O, Circle K, Incognito, Buzz Kill, Flu Shot

Warm-O-Rama
Mosey to basketball courts and Dynos

Tha Thang
We ran. 1 was a slow mosey, 2 was a mosey, 3 was 80% or better (each level was PAX choice). When we started the Q called out the level to get things started. After a few minutes, any PAX could call out a number to speed things up or slow it down.

We took a couple of breaks to complete: 5 Box Jumps or 5 Step Ups and 1 x 15 sec Plank. Repeato for a total of 4 cycles.

End in COT

Location: Easy Day
Date: 2024-07-30
Weather:

Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans Squats and SSH

End in COT

Location: Black Ops
Date: 2024-07-27
Weather: Could hardly be better

Q: Flu Shot
PAX: 3 – Flu Shot, Stache, The Cheat

Warm-O-Rama
Stretched a bit, then rolled the exercise die a few times – wall sit, walking lunges, merkins, something else.

Tha Thang
Our cord of three strands went like this: one ran, one did exercise 1, one did exercise 2. When the runner came back, we swapped; we each did each exercise twice.
Set 1: merkins and squats
Set 2: thrusters and curls
Walk break
Set 3: upright row and rev lunges
Set 4: coupon chest press and jump squats
2ndF discussed Steve-o’s birthday (sorry to miss! ) as well as other potential FNGs
3rdF discussed recently Bible study as well as the upcoming study
Ended in COT

End in COT

Location: Gridlock
Date: 2024-07-27
Weather: Just right

Q: Baby Driver
PAX: 10 – Baby Driver, Muck, Axeman, Boxcar, Swift, Radio, Incognito, Dr. Quinn, LeBron, Subject Matter

Warm-O-Rama
– SSH
– Copperhead squats
– Dynamics
– Arm stretches

Tha Thang
– Mosey to coupons and head to tennis court
– Line up along the end of the tennis court
– Celebration run 1
– Baseline: 5 bentover rows
– Each court-end-line: 5 merkins
– Celebration run 2
– Baseline: 5 man makers
– Each court-end-line: 5 big boy sit-ups
– Celebration run 3
– Baseline: 5 overhead press
– Each court-end-line: 5 LBC
– Celebration run 4
– Reverse celebration from 5th tennis court, just running

Taxman joined us DR

End in COT

Location: Gridlock
Date: 2024-07-23
Weather: Nice summer mornin

Q: Hoser
PAX: 14 – Steve-O, Oshag, Zebra, Incognito, Buzz Kill, Cowbell, Axeman, Circle K, Baby Driver, Sous Vide, Ollie, Muck, Flu Shot, Eggo

Warm-O-Rama
Michal Phelps
Bend and hang
A-pagodas
Standing quad stretch
Standing hamstring stretch

Tha Thang
Pax retrieved coupons and traveled to the tennis courts

100 Moroccan Saturday nights
5 burpee buy-in
Run upstairs to the football field
25 incline merkins
25 decline merkins
Run back down

100 overhead claps
5 burpees
Run up the stairs
50 Big Boy sit-ups
Run back down

50 curls
5 burpees
Run up the stairs
25 per side single-leg lifts
Run back down

50 dips or skull crushers
5 burpees
Run up the stairs
50 American hammers
Run back down

50 bent-over rows
5 burpees
Run up the stairs
25 per side Nolan Ryan
Run back down

Pax picked up coupons and traveled. Along the way, Pax was charged with:
Left side farmer carry – 50 steps
Right-side farmers carry – 50 steps
Rifle carry – 50 steps

Following the post, Hoser stepped in a gofer hole around the coupon garage and sustained an inversion ankle sprain. No effects on the rhomboids were noted. Be careful over there!

End in COT

Location: Sherwood
Date: 2024-07-31
Weather: 70 and humid

Q: Sous Vide
PAX: 8 – Sous Vide, Tiny Dancer, Buzz Kill, Sandman, Bootlegger, Oshag, Cowbell, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
Did a series of footwork drills to warm up.

Ran 10, 40 yd. sprints with one minute rest in between. Finished with two light laps around the newly paved parking lot. Well lit as well.

Flipped the tire for the length of one song.

PAX choice of Mary.

End in COT

Location: Gridlock
Date: 2024-07-22
Weather: Winds 4 knots Moderate rain 70°

Q: Circle K
PAX: 5 – Circle K, Hoser, Sous Vide, Buzz Kill, Muck

Warm-O-Rama
Stretch OYO
Complain about precipitation
Ruck to micro coupon area

Tha Thang
Rucked 2 mile trail loop with a micro-coupon (brick) in each hand
Q called out various exercises while rucking (curls, overhead presses, lateral raises, hammer curls, seal claps, arms raised to side).

End in COT

Location: Birds Nest
Date: 2024-07-22
Weather: Rainy

Q: Manchild
PAX: 5 – Manchild, Bootlegger, Doc Holiday, Lifetime, Catnap

Warm-O-Rama
Jog and stretch

Tha Thang
5 rounds
-200 M run
-5 pull-ups
5-10-15-20-25 repetitions of:
-burpees
-coupon squats
-coupon swings
-sit ups

End in COT

Location: Gridlock
Date: 2024-07-18
Weather: Fantastic!

Q: Axeman
PAX: 13 – Axeman, Flu Shot, Hoser, Muck, Sous Vide, LeBron, Buzz Kill, Baby Driver, Incognito, Circle K, Steve-O, Ollie, Oshag

Warm-O-Rama
Various moves such as arm circles, SSH’s, grass grabbers, butt-kickers, high-knees, knee-hugs and quad stretches. PAX then mosied to the coupons to begin.

Tha Thang
45 second on, 15 second off tabata with some running between each rotation of upper, lower and core. Exercises were as follows:
Curls, coupon squats, cockroaches, long lap around the lot
Overhead press, coupon lunges, dead bugs, medium lap
triceps with coupon, monkey humpers, LBC’s, short lap
man makers, Bonnie Blair’s, v-ups and then repeat. We made it through everything twice and a great time was had by all. We were joined by Steak Knives (DR) as well.

End in COT

Location: Black Ops
Date: 2024-07-20
Weather: Fanfreakintastic

Q: Flu Shot
PAX: 4 – Flu Shot, Morpheus, Stache, The Cheat

Warm-O-Rama
Stretched, welcomed FNG, went through disclaimer, repeated 5 tenets of F3

Tha Thang
We paired off and did Diego:
100 merkins
150 overhead press
200 LBC
250 curls
300 squats
In the inbetween, partner murder bunnied or murder sled along the sidewalk, then M16 (rifle) carried back.
After that, we moseyed around the skatepark, and finished w the Mary Lou Retton (balance beam).
Welcomed The Cheat!
2ndF talked about Steve-o’s birthday
3rdF talked about Bible study, mentioned Manchild’s situation, also Sparrow’s mission trip
Ended in COT

End in COT

Location: Sherwood
Date: 2024-07-19
Weather: Pretty much perfect

Q: Cowbell
PAX: 8 – Buzz Kill, Sandman, Flu Shot, Eggo, Morpheus, Sous Vide, Muck, Cowbell

Warm-O-Rama
OYO before 5:30

Tha Thang
Rucked to Commonwealth, went by Nutter/Craft football facility, then up College Way. Stopped at a parking lot and did some mercans and big boys. Continued rucking to KPP, then took a left to check out the Bell Soccer Complex (or “pitch” for you Euros), and then around the outfield fence of the John Cropp softball stadium. On the way back we had to cross a wet, boggy area and Buzzkill complained. What a buzzkill. We then rucked to the regular Sherwood parking (which is still closed). We relaxed on the brand new blacktop and basked in the glory of the new lights. While doing that, we did more mercans, big boys, and some squats for good measure. Rucked back to the flag and did 5 minutes of Pax-choice mary. We also passed around a 45lb dumbbell (not Sous Vide) while rucking.

End in COT

Location: Birds Nest
Date: 2024-07-15
Weather: 75

Q: Bootlegger
PAX: 5 – Bootlegger, Catnap , Quick Match, Sour Mash, Big E

Warm-O-Rama
One mile jog

Tha Thang
Pax did one 11 across the football field. Merkins on one side and step-ups on the other side. The mode of transportation included bear crawls, lunges, hops, and sprints.

End in COT

Location: Gridlock
Date: 2024-07-16
Weather: Winds 240 at 6 knots CLR 75°

Q: Circle K
PAX: 13 – Circle K, Incognito, Muck, LeBron, Deacon Blues, Oshag, Steve-O, Axeman, Buzz Kill, Sandman, Sous Vide, Santa’s Little Helper, Hoser

Warm-O-Rama
Arm stretches
Complaining about Incognito’s wonderful Q
Bend and hang
Quad pulls
Mosey and get yo coupons

Tha Thang
Partner up 1x PAX works other runs to end of lot

100 merkins
200 LBCs
300 squats
300 tricep press coupon
200 coupon curls
100 upright row coupon

End in COT

Location: Gridlock
Date: 2024-07-15
Weather: Nice

Q: Incognito
PAX: 10 – Muck, Golden Shower, Buzz Kill, Circle K, Flu Shot, Deacon Blues, Kennny G, Hoser, Sous Vide, Incognito

Warm-O-Rama
Simple stretches
Frankensteins IC

Tha Thang
Gathered in the Shelter for a simple set of exercises, all OYO

100 Merkins
100 Over Head Claps
100 LBCs
100 Dips
100 Moroccan Nightclubs
100 Flutter Kicks
100 Step Ups
100 Squats
100 American Hammers
100 Mountain Climbers
100 Sholder Taps
100 Plank Jacks
100 High Knees
100 Lunges
100 Yard Bear Crawl
100 SSH

End in COT

Location: Black Ops
Date: 2024-07-13
Weather: Pretty nice

Q: Flu Shot
PAX: 5 – Flu Shot, Stache, Buzz Kill, Biz Markie , Chewbacca

Warm-O-Rama
Lightly stretched for a few minutes, threw in a dash of SSH, little Abe Vigodas

Tha Thang
Moseyed from the parking lot to the basketball court where we did various bodyweight exercises at the corners. After completing the set of exercises, we traversed to the next corner in differing manners. After coming full rectangle, we then completed a set of celebrations, skipping the foul lines. Moseyed a loop to the PL and back, and repeato.
Ended w one unforgetable round of mary.
2ndF discussed Swift’s invite for tonight, and Steve-o’s invite for 2 weeks from now.
3rdF praised for Subject matter’s family w the newborn, praise and prayers for Sparrow’s mission trip, prayers for health. Buzzkill led us out.

End in COT

Location: Gridlock
Date: 2024-07-13
Weather: Soooo pretty

Q: Oshag
PAX: 13 – Lincoln Log, Radio, Subject Matter, No Mas, Dr. Quinn, Kennny G, Splitter, Swift, Corn Dog, Axeman, Incognito, Oshag, Bettis

Warm-O-Rama
Stretches OYO and some Dynos

Tha Thang
PAX were broken up into teams of 3, at least one ruck on each team, and then the teams gathered the materials for the CSAUP: 1 landscape timber and 6 coupons.

The task was simple but not easy: Move the materials down and up the hill.
Evolution 1: Tandem carry was allowed the lone PAX used a Farmer’s Carry to move 2 coupons down or up the hill. Inclusion rules dictated this be repeated 3 times so each PAX got a chance to Farmer’s Carry.

Run a short loop.

Evolution 2: Solo carry using the timber – the team decided how many the PAX would carry – typically 2 or 4. The other PAX used a Rifle Carry to move the remaining coupons up or down the hill. Repeated so that each PAX got a chance to carry the weighted timber.

Run a short loop.

Evolution 3: Tandem carry was back, remaining PAX used a Murder Bunny to move the remaining coupon(s). What’s good for Incognito is good for all, so this was also repeated until all PAX had their turn at the Murder Bunny – debate still raging as to if going downhill or uphill was harder.

Return all materials to the start. Author’s note: no coupons or timbers were harmed during this exercise – which I believe is a first.

End in COT

Location: Easy Day
Date: 2024-07-13
Weather: 70 and sunny

Q: Golden Shower
PAX: 4 – Golden Shower, Ghost Protocol , Tonka, Gwazi

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, squats, and overhead presses

End in COT

Location: Sherwood
Date: 2024-07-12
Weather: A velvet fog… like Mel Torme

Q: Muck
PAX: 4 – Muck, Buzz Kill, Tiny Dancer, Corn Dog

Warm-O-Rama
Nope

Tha Thang
Impromptu Ruck Q. When that happens, go with the trusty ruck timer. 3:30 ruck, 1:30 of exercise. Eight different exercises were used:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright rows

Finish with 25 American Hammers.

End in COT

Location: Gridlock
Date: 2024-07-11
Weather: Clear skies and a little humid – low 60s

Q: 49er
PAX: 12 – 49er, Axeman, Oshag, Hoser, Tiny Dancer, LeBron, Steve-O, Kennny G, Incognito, Santa’s Little Helper, Phantom Menace, Sous Vide

Warm-O-Rama
15 Grass Grabbers IC
Little and big arm circles
15 Imperial Walkers IC
20 SSHs IC
Mosey to the coupons at the top of the parking lot

Tha Thang
When in doubt, recycle a Q. Welcome Bo Peep downrange from F3 Cherokee in North Atlanta.

1 LAP carrying the coupon
10X MANMAKERS
25X LBC (li’l block crunches)
25X INCLINE MERKINS (on block)
20X GOBLET SQUATS (shoulder width)
10X SKULL CRUSHERS

1 LAP – heavy walk or mosey w/o the coupon
10X MANMAKERS
25X FLUTTERKICKS (block overhead)
25X DECLINE WIDE MERKINS (feet on block)
20X GOBLET SQUATS (wide)
10X SKULL CRUSHERS

1 LAP – heavy walk or mosey w/o the coupon
10X MANMAKERS
20X HAMMER BLOCKS
20X UNEVEN MERKINS (on block – 10 per side)
20X GOBLET SQUATS
10X SKULL CRUSHERS

Re-stack the coupons and mosey back to the flag.

MARY
20X Dead bugs
25X Box cutters IC

Congratulations to Axeman and his M on 27 years of marriage tomorrow!

End in COT

Location: Sherwood
Date: 2024-07-10
Weather: Windy, Misty, some would call it weather with a…Twisty

Q: Steve-O
PAX: 7 – Steve-O, Sous Vide, Cowbell, Buzz Kill, Tiny Dancer, Nelly, Corn Dog

Warm-O-Rama
Static stretching, whole body

Tha Thang
Good pace 1/3 of a mile stop and plank / al gore for six arrivals, continue on 3X, return to AO. Plyometrics: Bonnie Blair’s, Smurf Jacks, four corner hops x 4 rounds, end with merry go round

End in COT

Location: Gridlock
Date: 2024-07-09
Weather: Fine

Q: Buzz Kill
PAX: 15 – Buzz Kill, Incognito, Oshag, Tiny Dancer, Circle K, Corn Dog, Santa’s Little Helper, Muck, LeBron, Steve-O, Bo Peep, Sous Vide, Nelly, Kennny G, Phantom Menace

Warm-O-Rama
Arm circles. Mosey. Various.

Tha Thang
160 poker chips were spread out 3 tennis courts away. Each chip represented 10 mercans. Pax would run and pick up a chip, do 10 mercans and then return to start to deposit chip in a Tupperware container I “borrowed” from my wife.

Round 2 was squats.
Round 3 was lbc.

People complained but it felt like the proper amount of complaining. This was the main part of the workout.

There was an alternate workout that some pax participated in that was kind of just slowly jogging around and talking a lot. Tiny dancer led this part of the workout.

Welcome down range bo peep (who I correctly predicted would be jacked) and trucks.

End in COT