Location: Sherwood
Date: 2024-03-13
Weather: 47 and perfect!
Q: Sous Vide
PAX: 7 – Sous Vide, Buzz Kill, Corn Dog, Cowbell, Bootlegger, Steve-O, Armstrong
Warm-O-Rama
Slow mosey to the statues and then a little on our own.
Tha Thang
Started with 20 mercans at corner #1, ran to corner #2 and did 19 of an exercise and so on. At each corner, a different pax chose a different exercise. We made it down to #4 and had to mosey back to the flag.
End in COT
Location: Gridlock
Date: 2024-03-05
Weather: Not too bad
Q: Splitter
PAX: 15 – Steve-O, Splitter, Tiny Dancer, Circle K, Muck, Mint Julep, LeBron, Corn Dog, Hoser, 49er, Sparrow, Baby Driver, Axeman, Oshag, Cowbell
Warm-O-Rama
Misc stretching. Grab a partner and a coupon, mosey to the football field. Dynamic warmups on the field.
Tha Thang
Parters chip away at the following:
• 100 thrusters (partner is running 100 yards)
• 150 Sit-ups (partner is lunging 50 yards)
• 175 curls (partner is bear crawling 50 yards)
Grab coupon and rifle carry back to parking lot. Hand off between partners as needed
Close out with 20 bro-pees
End in COT
Location: Gridlock
Date: 2024-03-12
Weather: Chilly but nice
Q: Oshag
PAX: 12 – Oshag, Sous Vide, Cowbell, Muck, Hoser, Buzz Kill, Circle K, Incognito, Tiny Dancer, LeBron, Axeman, Steve-O
Warm-O-Rama
Stretches and Dynos – mosey to coupons
Tha Thang
Movement – 1/2 the PAX rifle carried a coupon while the other half ran around them. This continued from the coupon pile to the wall by the other set of baseball fields with PAX switching from running to carrying as needed.
50 seconds on, 15 off
Box jumps, Curls
Reverse Box Jumps, Bent over rows
Step ups, Curl press
Chuck Norris Merkins on the wall, Sumo Squats
Coupon run back to coupon pile. 10 Burpees to finish from the good morning we got from a pair of runners.
End in COT
Location: Gridlock
Date: 2024-03-11
Weather: Upper 20’s/Maybe 30 – Clear and Not Too Bad
Q: Incognito
PAX: 11 – Cowbell, Oshag, Santa’s Little Helper, Bettis, Buzz Kill, Sous Vide, Chewbacca, Muck, Tiny Dancer, Incognito, Circle K
Warm-O-Rama
Loosened up a little and did some squats
Tha Thang
Everybody grabbed a coupon and we rucked around the large northern loop with the coupons.
Stopped about 4 or 5 times to do squats, merkins with hands on the coupon, or curls
Returned the coupons at the end of the beatdown.
End in COT
Location: Birds Nest
Date: 2024-03-11
Weather: 31
Q: Bootlegger
PAX: 6 – Bootlegger, Lifetime, Quick Match, Manchild, Doc Holiday, Sour Mash
Warm-O-Rama
Stretch/Dynamic warmup
Tha Thang
Pax broke into two-man teams and completed below circuit. While one pax worked for total reps, the other ran 200m. Pax wore ruck pack during run and reps.
2 shoulder tap plank holds
50 man-makers with coupon
100 merkins
150 lunges
100 thrusters with coupon
50 burpees
2 shoulder tap plank holds
End in COT
Location: Birds Nest
Date: 2024-03-07
Weather: 45
Q: Bootlegger
PAX: 2 – Bootlegger, Manchild
Warm-O-Rama
None
Tha Thang
5k Run with one lap walk cool down/big boys/merkins
End in COT
Location: Gridlock
Date: 2024-03-09
Weather: Rain… showers… precipitation…
Q: Muck
PAX: 8 – Axeman, Steve-O, Armstrong, Oshag, Incognito, Radio, Bettis, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (Switch)
– Quad Pulls (OYO, switch)
– Tricep Pulls (switch)
– Twisty Magoos
– Grass Grabbers (15, IC)
Tha Thang
The planned “One Shining Moment” beatdown calls for dry conditions, because of the brackets involved. So Q had to switch the game plan. One Shining Moment will take place at a later date.
Today’s beatdown began with one round of exercise dice (lots of mercans).
Then, two and a half rounds of Ring of Fire (various exercise stations… two stations had coupon work). 1:30 AMRAP, with 20 seconds rest and rotation. Three laps in the parking lot were worked in for Mae’s benefit.
Happy 300th post Radio!
End in COT
Location: MoCo
Date: 2024-03-09
Weather: 55 and wet
Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Popeye, Buc-ee
Warm-O-Rama
OYO
Tha Thang
To prep for Daylight Savings time, we did group count to 300 of each exercise while 1 Pax did Merkins on a peg noard and timer PAX conducted 20 step ups.
Donkey Kicks
American Hammer (2is1)
Y-Squats
LBCs
Iron Hulk with Coupon (modified to 100)
Ground Pounders (modified to 100)
Hillbillies 2is1
Twinkle Toes
End in COT
Location: Sherwood
Date: 2024-03-08
Weather: 50 and dry
Q: Cowbell
PAX: 6 – Cowbell, Buzz Kill, Swift, Boxcar, Corn Dog, Tiny Dancer
Warm-O-Rama
Nada
Tha Thang
We rucked around the paved trail. Last PAX in line would drop out of line and do designated exercise with ruck. After completing exercise, PAX would double time it to catch up with front of line. Repeat-o.
We first did 10 pushups, 15 squats, and 20 ruck swings. Next rotation was 15 pushups, 20 squats, and 25 ruck swings.
We finished with 7 minutes of Mary in the parking lot, PAX choice of exercises.
End in COT
Location: Sherwood
Date: 2024-03-06
Weather: 55 + drizzle, not bad!
Q: Armstrong
PAX: 4 – Cowbell, Bootlegger, TStark, Armstrong
Warm-O-Rama
Stretching OYO
Morocan Night Clubs
Batwings
Tha Thang
Jog to stairs by Football training center.
Stretch calves against monument.
• Diagonal GrizzCalators up the standard staircase
• 3 Dips at each Terrace step on the way back down.
• Hop-up the Terrace steps OYO
• Freddie Mercuries IC: 20
• 1 Slow Inclined Merkins up each step
• Jog back to Flag
• Various exercises and parking lot laps
End in COT
Location: Birds Nest
Date: 2024-03-04
Weather: 50
Q: Bootlegger
PAX: 3 – Bootlegger, Quick Match, Manchild
Warm-O-Rama
None
Tha Thang
Pax rucked two miles.
End in COT
Location: Gridlock
Date: 2024-03-04
Weather: 50 something and clear
Q: Cowbell
PAX: 10 – Swift, Cowbell, Oshag, Santa’s Little Helper, Muck, Tiny Dancer, Circle K, Bettis, Chewbacca, Corn Dog
Warm-O-Rama
nada
Tha Thang
Pax rucked for 15 minutes, with a couple 30 second double time intervals. Stopped at shelter for a Tabata workout. Interval consisted of 40 seconds of work (AMRAP) and 20 seconds of rest, 5 exercises each round. We completed 4 rounds.
Round 1: mercans, squats, mountain climbers, lunges, peter parkers
Round 2: ruck/kettlebell swings, imperial walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: pullups, lateral lunges, American hammers, chest press with ruck, wall sit
Round 4: shoulder press with ruck, LBCs, Bulgarian split squats, shoulder tap plank, burpees
Rucked back to flag.
Soundtrack by JJ Grey and Mofro – Country Ghetto album
End in COT
Location: Gridlock
Date: 2024-03-02
Weather: Hazy Little Thing with a side of cold(ish)
Q: Sparrow
PAX: 12 – 49er, Biz Markie , Cowbell, Bettis, Axeman, Bootlegger, Radio, Dr. Quinn, Incognito, Chewbacca, Muck, Sparrow
Warm-O-Rama
20 x SSH, in cadence, a few quats and a couple of incorrectly named exercises.
Tha Thang
Inspired by Sous Vide’s workout on Tuesday, I decided to be lazy and copy it. Well, I attempted to copy it. Oue partnered up and each group went to one of six stations: Prowler, Sled Pull, Farmers Carry, Overhead Press, Sandbag carry and big-boy lap around the parking lot. Q played some predictable ‘Rocky’ type theme songs and rotated the groups every 3-5 minutes. Ended with some shoulder taps and burpees for good measure.
End in COT
Location: MoCo
Date: 2024-03-02
Weather: 46 and wet ground
Q: Golden Shower
PAX: 4 – Buc-ee, Tonka, Golden Shower, Gwazi
Warm-O-Rama
OYO
Tha Thang
Ran thru the Deck of Death, and rolled some exercise dice til time was up. Bucee pulled both Jokers 👎
End in COT
Location: Sherwood
Date: 2024-03-01
Weather: 33 and lovely
Q: Golden Shower
PAX: 9 – Golden Shower, Gwazi , Tonka, Tiny Dancer, Bettis, Chewbacca, Cowbell, Oshag, Santa’s Little Helper
Warm-O-Rama
Static OYO
Tha Thang
Rucked around AO, being serenaded by some marching cadences about killer food, grandmothers, construction equipment and most importantly… Mr Norris. Got done with the right loop quicker than expected, so did some Indian Runs around parking lot, Follow-Me-Merkins and Big Boys, Plank, Flutter Kicks, and American Hammers.
End in COT
Location: Gridlock
Date: 2024-02-29
Weather: Mid 20’s and Clear
Q: Incognito
PAX: 14 – Sous Vide, Axeman, Oshag, Cowbell, Steve-O, Tiny Dancer, Chewbacca, Buzz Kill, Hoser, Bettis, Incognito, Circle K, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Various warmups
Tha Thang
Started at the top of the parking lot by the dumpster
10 Merkins – 10 Lunges – 10 Gas Pumpers
We ran, snaking through the parking lot until we got to the flag, at the end of each level we did the above 3 sets of exercises for a total of 5 sets.
2nd round we did the same thing but upped the reps to 20
3rd round we did the same thing but upped the reps to 30
End in COT
Location: Birds Nest
Date: 2024-02-29
Weather: Clear and cold, 23 degrees
Q: Doc Holiday
PAX: 3 – Doc Holiday, Lifetime, Sour Mash
Warm-O-Rama
None
Tha Thang
Speed Ruck. 2.64 miles with an average speed of 4.3 mph.
End in COT
Location: Gridlock
Date: 2024-02-27
Weather: 62 and clear………………..until 6:14.
Q: Sous Vide
PAX: 13 – Sous Vide, Cowbell, Buzz Kill, Bettis, Hoser, Sparrow, Oshag, Axeman, Mint Julep, LeBron, Baby Driver, Circle K, Steve-O
Warm-O-Rama
Dynamic stuff
Tha Thang
Got into groups of three and each group went to one of five stations. We stayed at each station for 5 minutes and then rotated. The stations were Prowler, Sled Pull, Farmers Carry, Overhead Press and Landmines. For the final 10 minutes we got into groups of two and jumped rope. 30 seconds on and 30 seconds rest. Everything went well except @Oshag couldn’t understand the directions.
End in COT
Location: Gridlock
Date: 2024-02-24
Weather: Cold and rainy
Q: Oshag
PAX: 1 – Buzz Kill
Warm-O-Rama
Well, Oshag forgot me.
Tha Thang
I guess I’m just forgettable. But @cowbell and @sousvide probably remember me running circles around then on the basketball courts.
End in COT
Location: Sherwood
Date: 2024-02-23
Weather: 40
Q: Bootlegger
PAX: 12 – Gwazi , Bootlegger, Tonka, Boxcar, Swift, Golden Shower, Chewbacca, Muck, Cowbell, Sparrow, Armstrong, Buzz Kill
Warm-O-Rama
None
Tha Thang
Pax rucked to 4 UK emergency blue light stations and complete 100 reps of the following at each:
25 side straddle hops
25 monkey humpers
20 merkins
20 ruck sack shoulder raises
5 thrusters
5 burpees
Pax finished with some ab exercises at the flag.
Welcome FNG Southern Belle and Glue Stick (DR)
End in COT
Location: MoCo
Date: 2024-02-24
Weather: 35 and lovely
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Buc-ee
Warm-O-Rama
Just do it
Tha Thang
4 rounds of ring of fire. 90 seconds of work, 30 seconds to move to new station. After 2 rotations of each round, mosey around AO
1- step ups
Bobby Hurley
Coupon rows
Squats
2-Bench Press
Box Cutters
Nolan Ryan’s
Plank
3- SSH
Inclined Merkins
Mountain climbers
Werkins
4-Coupon Military Presses
Coupon Curls
Decline Merkins
Flutter Kicks
End in COT
Location: Gridlock
Date: 2024-02-24
Weather: Variable – OK to start, pretty nasty by the TIME we finished
Q: Oshag
PAX: 15 – Morpheus, Subject Matter, Chewbacca, Sous Vide, Cowbell, Molar, Corn Dog, Muck, Radio, Dr. Quinn, Axeman, Eggo, Flu Shot, Hoser, Oshag
Warm-O-Rama
Mosey to the courts for dynos
Warm up music – Time by Hootie & The Blowfish, Foreplay/Long Time by Boston
Mosey to pull-up shelter
Tha Thang
EMOMs today with a 1 minute low plank at each transition.
1st Evolution – Upper Body
Pull-up/Merkin Ladder
Started at 2 Pull-ups & 4 Merkins, progress to 3 & 6…etc. PAX choice how far to work up the ladder and come back down. 10 Rounds, EMOM.
Songs – Good Times Bad Times, Nothin but a Good Time, September, Good Times
Mosey back to courts – Plank
2nd Evolution – Legs – EMOM continued (had to stretch this to 80 seconds to get the exercises in)
Celebrations with a bonus leg exercise at the starting baseline:
Round 1 – No Surrenders x 3
Round 2 – Bonnie Blairs x 3
Round 3 – Sumo squats x3
Round 4 – Jump Squats x 3
Round 5 – High Knees x 4 – Repeato and go back down
Songs – Baby One More Time, Good Times
Small Cardio break – stretching and Broga – Song – Timeless, Killin’ Time
3rd Evolution – Abs – EMOM (back to one minute)
Full Court Celebration (basically, just a down and back)
Ab exercise on each baseline
Round 1 – LBC x 6
Round 2 – BBS x 4
Round 3 – Superman x 4
Round 4 – Freddie Mercurys x 6
Round 5 – Mountain Climbers x 8 – Repeato and go back down
Songs – Here for a Good Time, Time for me to Fly, Anytime
COT Topic today was TIME. Q shared about the value of time and managing the events that occupy your time each day.
At the end, the Q accidentally acknowledged the Q for a good Q.
End in COT
Location: Gridlock
Date: 2024-02-22
Weather: “So nice… let’s play two.” ~ Ernie Banks
Q: Muck
PAX: 13 – Steve-O, Splitter, Sous Vide, LeBron, Axeman, Hoser, Mint Julep, Flu Shot, Circle K, Tiny Dancer, Oshag, Chewbacca, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch/ Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Tricep pulls (switch)
– Grass grabbers (interrupted cadence)
Tha Thang
Began today’s beatdown with mercans, done to the song “Get Down” by Audio Adenaline. Every time the song says, “I get down”, go down. Every time the song says, “He lifts me up”, come up. Hold plank in-between.
Then, we numbered off by fours. The “ones” ran and got coupons. Two, threes and fours did a long mosey to the 2nd upper tier of the parking lot. Ones were at first base, twos at second base, threes at third base, fours were at Home.
Because Spring Training begins this week for MLB teams, it was time for “Field of Dreams”. Home plate group did 10 burpees, while the other groups did AMRAP exercises at their bases until the group at home was finished. Then all groups rotated to the next base. After the last group did their 10 burpees, it was an inside mosey of the parking lot. Once all groups were back at their respective bases, the next round would begin.
1st Base
– Round 1: Dips
– Round 2: Curls
– Round 3: Bentover rows
– Round 4: Overhead press
2nd Base
– Round 1: American Hammers
– Round 2: Plank jacks
– Round 3: Big boy situps
– Round 4: Bobby Hurleys (or Tony Delks, as Flu Shot suggested today)
3rd Base
– Round 1: Flutter kicks
– Round 2: Mercans
– Round 3: Side to side jump squats
– Round 4: Imperial walkers
Pax had enough time to complete all rounds, and then repeat Round 1. Mosey back to the flag for two minutes of pax choice Mary.
Thanks to everyone who gave me their “walk up songs”. Maybe the new F3 term when someone suggests a playlist song but doesn’t post should be “Single A”. 🙂
End in COT
Location: Sherwood
Date: 2024-02-21
Weather: Chilly Crisp
Q: Steve-O
PAX: 7 – Buzz Kill, Bootlegger, Muck, Cowbell, Sous Vide, Armstrong, Steve-O
Warm-O-Rama
Multiple in place movements and stretches to warm up and loosen up our muscles
Tha Thang
Ran the loop with two stations
Mile 1 (roughly): LBCs
Mile 2 (roughly): merkins and supermans
Once back at AO, partnered up and did 4 rounds of 25ish yard down and back jailbreak 2X while partner did AMAP of exercise:
Round 1: Squats
Round 2: Merkins
Round 3: Big Boys (?)
Round 4: Burpees
Merry rounds of Hip Rock n Raise and then 10 Box Cutters in Cadence plus a bomb from Armstrong
End in COT
Location: Gridlock
Date: 2024-02-20
Weather: 25 degrees & clear
Q: Lansbury
PAX: 12 – Lansbury, Oshag, Steve-O, Sous Vide, Muck, Mint Julep, LeBron, Circle K, Chewbacca, Tiny Dancer, Cowbell, Hoser
Warm-O-Rama
10 minute warm-up
Tha Thang
25-minute AMRAP (3 Burpee EMOM throughout)
25 – Big Boys
20 – Reverse Lunges
15 – Bob Hurleys
10 – Merkins
5 – Squat Thrusts
Upper Lot Lap
5 Minute Core Burn
End in COT
Location: Birds Nest
Date: 2024-02-19
Weather: A calm 21
Q: Quick Match
PAX: 6 – Bootlegger, Quick Match, Big E, Doc Holiday, Sour Mash, Manchild
Warm-O-Rama
Lap around the AO, Michael Phelps, leg stretches and anything OYO.
Tha Thang
10 Exercises, 100 Reps. PAX could complete the exercises in any order but they had to complete all 100 reps of that exercise before moving on to the next exercise.
Exercises:
Squat
Side Saddle Hops
Lunge
Merkins
Upright coupon row
Coupon shoulder press
Bent coupon row
Tricep coupon extensions
Coupon curls
Big boys
End in COT
Location: Gridlock
Date: 2024-02-19
Weather:
Q: Zebra
PAX: 10 – Oshag, Sous Vide, Corn Dog, Chewbacca, Cowbell, Circle K, Buzz Kill, Santa’s Little Helper, Tiny Dancer, Zebra
Warm-O-Rama
2 round leg burner
1 min wall sit, 30 sec max air squat, 1 min wall sit, 10 jump squats – 2x thru
Tha Thang
Ruck ~1.5 miles
2 rounds of overhead press
Finished with 2 rounds of leg burner at the shelter.
End in COT
Location: Gridlock
Date: 2024-02-17
Weather: Real feel in the mid-to-high teens, but no snow on the asphalt so we calling it a solid W
Q: Chewbacca
PAX: 8 – Splitter, Cowbell, Biz Markie , Buffet, Hoser, Axeman, Dr. Quinn, Chewbacca
Warm-O-Rama
Michael Phelps and Arm Circles
Various plank and hip-based yoga-fu
SSH
Mosey up to Coupon Corner
Tha Thang
PAX did a series 20 reps of 9 exercises, all with coupons, to hit upper and lower body (including our rhomboids if you were curious), followed by 40 step-ups on the shelter bench and a mosey around the parking lot. That was Round 1. All got thru 4 Rounds, some got in a 5th Round and maybe a little extra.
Approx. 720 reps, plus 160 step ups, and a little over 1 mile running.
To kick off COT a word was shared about it being better to thank God for what he does through you than to compare yourself to others or take too much stock in abilities, numbers, and assume a likely success. The root of this came from when King David fell to the temptation to count his many armies and rely on that strength. God put him back in place with losing the next battle! We should always give God the credit, even for what we may feel we do by ourselves.
End in COT
Location: Sherwood
Date: 2024-02-16
Weather: Clear and chilly
Q: Cowbell
PAX: 9 – Buzz Kill, Boxcar, Oshag, Chewbacca, Cowbell, Bootlegger, Flu Shot, Armstrong, Swift
Warm-O-Rama
Nada
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 15 wide-arm mercans, 20 plank jacks.
Finished the trail with 10 minutes left, so each PAX got to pick a PT exercise to complete until the clock struck 6:15. Unsurprisingly, burpees were Buzzkill’s choice for PT.
End in COT
Location: Gridlock
Date: 2024-02-15
Weather: Crisp
Q: Steve-O
PAX: 15 – Muck, Splitter, Buzz Kill, Tiny Dancer, Baby Driver, Ollie, Sous Vide, Sparrow, Axeman, LeBron, Hoser, Mint Julep, Swift, Boxcar, Steve-O
Warm-O-Rama
Got down, funky, hung loose, you know how we be, groovin’
Tha Thang
4 corners: 10 / 20
– burpees / TnT Toads
– Hip Rock n Raise / Big Boys
– Thrusters / Squats
– merkins / Carolina dry docks
PAX completed 4 total rounds, ended with BroPees then COT
End in COT
Location: Easy Day
Date: 2024-02-15
Weather: 33
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead Mericans, squats, and Merries. During the ruck, PAX took turns asking would you rather scenarios
End in COT
Location: Sherwood
Date: 2024-02-14
Weather: 35 calm and clear
Q: Sous Vide
PAX: 5 – Sous Vide, Bootlegger, Chewbacca, Buzz Kill, Cowbell
Warm-O-Rama
Lots of dynamic stuff
Tha Thang
5 burpees and mosey to the UK baseball hill. You know, the REALLY steep one with grass. 5 max effort sprints up the hill. 5 burpees and 5 more sprints up the hill. 5 burpees and slow mosey back to flag.
End in COT
Location: Gridlock
Date: 2024-02-13
Weather: 33
Q: Bootlegger
PAX: 13 – Cowbell, Bootlegger, Circle K, Hoser, Sous Vide, Steve-O, Axeman, LeBron, Muck, Mint Julep, Tiny Dancer, Incognito, Splitter
Warm-O-Rama
Pax ran one mile
Tha Thang
Pax did two sets of 11s running up and down the football end zone hill. The first set was burpees and jump squats. The second set was big boys and shoulder tap merkins.
End in COT
Location: Birds Nest
Date: 2024-02-12
Weather: 33
Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
Warmup lap around football field and light stretches.
Tha Thang
Pax did various exercises on the football field followed by 40 yard sprints.
End in COT
Location: Gridlock
Date: 2024-02-12
Weather: 3 C’s… crisp, clear, and calm.
Q: Muck
PAX: 5 – Muck, Sous Vide, Cowbell, Circle K, Buzz Kill
Warm-O-Rama
Wouldn’t be prudent at this juncture
Tha Thang
2.2 mile weighted ruck.
140 mercans, 140 squats, divided into seven stations (do the math).
Mumblechatter included Super Bowl analysis, Swift & Kelce fatigue, UK basketball, looking forward to baseball season, and hot wings at Winchell’s.
End in COT
Location: Gridlock
Date: 2024-02-08
Weather: Warm
Q: Buzz Kill
PAX: 13 – Ollie, Hoser, Sous Vide, Mint Julep, Axeman, LeBron, Incognito, 49er, Oshag, Circle K, Steve-O, Muck, Buzz Kill
Warm-O-Rama
Various
Tha Thang
Chalk the courts while pax circled like vultures
Start at fence
Run to first court, 8 merkins
Back to touch fence, burpee
Run to second court, 7 merkins
Back to touch fence, burpee
Repeato
Circle the stragglers like vultures when you get done.
2 cycles, 2nd time jungle boy squats
Some complaints about legs hurting.
End in COT
Location: Gridlock
Date: 2024-02-10
Weather: 55 and raining
Q: Radio
PAX: 14 – Baby Driver, Muck, Axeman, Dr. Quinn, Cowbell, Oshag, Flu Shot, Bettis, Morpheus, Wingman, Incognito, Hoser, Radio, Santa’s Little Helper
Warm-O-Rama
Michael Phelps with c-o-r, high plank with 5 core principles, low plank with n-o-r
Stationary – grass grabbers (10 IC), Abe Vigodas (8 IC), SSH (20 IC)
Dynamic – WHKn, PP, QP, Franks, BK, and HKn
Everyone grabbed a coupon or two and placed them in baseball shelter or in the parking lot in front of it.
Tha Thang
We had 9 stations (arms, agilities, abs, jumps, shoulders, tires, legs, upper body/chest/back, and full body) each with 4 exercises choosing any 3 of the 4 to perform throughout the time. Each station lasted 2:40 seconds then we had 20 seconds to rotate. We did a second round for a 1:30 with 10 seconds to rotate choosing any two of the exercises at each station to perform during the allotted time. Everyone worked hard and there was no complaining because we got to workout and shower at the same time!
Special shoutouts to Oshag for the music today and Dr. Quinn for helping me load the tires (one donated by a guy named Sous Vide—ever heard of him; and the other by our VA brother, Boo Boo)!!!!
So, impressed with each F3 man today—thanks for being there for each other in the rain. Summary:
One of the four exercises at each station was probably easier or more enjoyable; one exercise was likely an exercise you dread. Two were tolerable or at least okay. Likewise, in life at a traffic round-about typically there are 4 exits. One is the most direct route to your destination; two others may get you there but will take extra time, effort and meandering; one will never get you there—it’s opposite of the true destination. Spiritually, God has provided the Way (Jesus) to Him. Choose and stay true to that path. We often say we choose Jesus but we tend to meander off the path and have to go through some extra junk to get back on track. Others head out on their own taking them away from, and opposite of, Christ.
Proverbs 3:5-8 says it even better!
End in COT
Location: Sherwood
Date: 2024-02-09
Weather: For February? Delightful
Q: Steve-O
PAX: 4 – Bettis, Muck, Bootlegger, Steve-O
Warm-O-Rama
Side straddle hops, half squats, willy mays haze, bend and hang, copperhead squats
Tha Thang
Short ruck to road, down, around, across the street to Mr. Barnhart’s, set of squats and merkins, rucked to bottom of hill and did 5x bear crawls up with ruck, 5x break crawls up no ruck, 1 last extra long bear crawl with ruck, ruck back to AO, each HIM led one Core Merry exercise to end.
End in COT
Location: Birds Nest
Date: 2024-02-08
Weather: 30s
Q: Sour Mash
PAX: 6 – Sour Mash, Bootlegger, Quick Match, Manchild, Doc Holiday, Lifetime
Warm-O-Rama
None
Tha Thang
Pax rucked for a couple miles with a stop of 100 merkins, 50 ruck swings, and 150m lunge.
End in COT
Location: Sherwood
Date: 2024-02-07
Weather: High 20’s and clear
Q: Cowbell
PAX: 4 – Cowbell, Sous Vide, Armstrong, Buzz Kill
Warm-O-Rama
Abe Vigodas, SSH, Frankensteins, Butt kickers, Imperial walkers, high knees, slow lunges, some stretching
Tha Thang
Using F3 Workout Deck of Cards, each PAX drew three cards from the deck and the group completed the three designated exercises without stopping. Rep count determined by number of card – card number plus 10 reps (3 card drawn = 13 reps); Royal card = 25 reps; Ace = 100 reps. We did five rounds, so F3 Daddy Sous Vide got to pull cards twice.
Round 1: 10 Welsh Dragons (Joker card – Q pick); 25 Freddie Mercurys; 13 Wojo squats
Round 2: 18 squat thrusts; 200m sprint; 16 wide-arm merkins
Round 3: Low plank for 60 seconds; 14 Heels to Heaven; 15 lunges
Round 4: 25 Monkey humpers; 100 flutter kicks; 18 backward lunges
Round 5: 20 Incline merkins; 14 Carolina dry docks; 18 merkins
We finished with a 10 minute ruck.
End in COT
Location: Easy Day
Date: 2024-02-06
Weather: 30
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
N/A
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and high knees. During the ruck, Pax followed lines on the ground and occasionally bumped into each other.
End in COT
Location: Gridlock
Date: 2024-02-06
Weather: A little breezy but felt great
Q: Baby Driver
PAX: 18 – Buzz Kill, Chewbacca, Sous Vide, LeBron, Hoser, Axeman, Incognito, Mint Julep, 49er, KeepinItWeird, WillSebastian, Circle K, Sparrow, Muck, Cowbell, Oshag, Steve-O, Baby Driver
Warm-O-Rama
SSH
Copperhead squats
Grass grabbers
Imperial Walkers
Assorted stretching
Tha Thang
PAX circled the parking lot, completing the following exercises in sets of 24:
24 merkins
24 squats
24 LBCs
24 lunge steps to move forward
Welcomed Lil Sebastian as an FNG
End in COT
Location: Birds Nest
Date: 2024-02-05
Weather: 32
Q: Bootlegger
PAX: 6 – Bootlegger, Lifetime, Doc Holiday, Sour Mash, Quick Match, Manchild
Warm-O-Rama
300m jog
Side straddle hops
Knee pulls
Pigeon pulls
Quad pulls
Tha Thang
Pax did two rounds of the following:
1. 10 merkins/75m sprint/10 big boys/75m jog
2. 10 merkins/30m murder bunny/10 coupon curl OH press/30m coupon rifle carry
3. 10 merkins/20m lunge/20 Jane Fondas/20m lunge
4. 10 merkins/20m bear crawl/10 55lb squats/ 20m bear crawl
Pax jogged 500m/90sec wall sit/20 dips/400m/90 sec wall sit/20 dips/200m.
Pax completed one more round of the first four exercises sets.
End in COT
Location: MoCo
Date: 2024-02-03
Weather: 32 but not too bad
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Oyo
Tha Thang
Group BOMBs, but attempted to spell out February
Forward lunge
E2k
Baryshnikov Squats
Russian twists
Upright rows
Air squats
Reverse LBC
Yoke Walk
Group effort to do 254 reps to finish with 2024 total reps completed
End in COT
Location: Gridlock
Date: 2024-02-03
Weather: Sunny but cold
Q: Oshag
PAX: 16 – Oshag, Sous Vide, Hoser, Buzz Kill, Biz Markie , Bootlegger, Bettis, Cowbell, Radio, 49er, Molar, Axeman, Incognito, Bam, Dr. Quinn, TLC
Warm-O-Rama
Dynos – Franks, Butt Kickers, Pigeon Pulls, High Knees, Chest pulls. The Q discovered the cold had zapped the battery in his speaker so hence the backblast title.
Tha Thang
Dynamic exercise set – Dynamic Incline Chuck Norris (fall into the wall, catch yourself, and push off the wall back to your starting position), Leaping Squat (PAX jumped from the retaining wall into a squat), and PAX assisted Leg Lifts (PAX held their legs over the wall while their partner pushed their legs down). 5 reps each. Then a run – one direction was a short lap, the other was a long lap – PAX rotated running short and long laps after a set of exercises was complete.
After a few rounds, PAX traveled up the levels of the parking lot to the baseball shelter
Level 1 – Bear Crawl
Level 2 – Broad Jumps
Level 3 – Walking lunges
In the shelter:
Curl/Dip Ladder – 1 – 10 – PAX alternated reps with their partner working from 1 rep to 10.
Once finished with the ladder, PAX reversed the travel back to the bottom level and completed 2 more full laps. Then, we traveled back to the top for one more Curl/Dip ladder.
Put coupons away and mosey back to the flag.
Also in attendance, Bo Schembechler from Chicago and FNG aka ‘The Wizard’ – Dalton. Headlocked by TLC but we didn’t get an email.
End in COT
Location: Birds Nest
Date: 2024-02-01
Weather: Clear and 34 degrees
Q: Doc Holiday
PAX: 3 – Doc Holiday, Quick Match, Bootlegger
Warm-O-Rama
Not Really
Tha Thang
Deck of Cards.
Mosey around the parking lot as a buy in.
Hearts – Coupon Bent Rows, 2 is 1
Diamonds – Coupon Goblet Squats
Clubs – Merkins, 2 is 1
Spades – Coupon Man Makers
Face Cards count as 10s
Jokers and Aces = Lap around the parking lot
End in COT
Location: Sherwood
Date: 2024-02-02
Weather: Great for a workout! 37, dry and clear
Q: Armstrong
PAX: 8 – Swift, Boxcar, Bettis, Muck, Chewbacca, Cowbell, Oshag, Armstrong
Warm-O-Rama
10 Hillbillies IC
Tha Thang
• 15-minute Ruck (stow the rucks)
• 5-minute Jog away from the rucks (at turnaround pause & do 5 Burpees)
• 5-minute Jog back to the ruck sacks
• 15-minute Ruck back to the flag.
End in COT
Location: Gridlock
Date: 2024-02-01
Weather: 30 and nice
Q: Axeman
PAX: 14 – Axeman, Oshag, Steve-O, Buzz Kill, Sous Vide, Hoser, Mint Julep, Chewbacca, LeBron, 49er, Muck, Incognito, Sparrow, Circle K
Warm-O-Rama
Mosey to corner by coupons and did Michael Phelps, Arm Circles, SSH’s, Frankensteins, Quad Pulls, High Knees, and Butt-Kickers
Tha Thang
It’s already February and Speedo season is just around the corner so it’s time to get that definition. A Tabata workout was performed using coupons with 45 seconds on and 15 off and some moseying for cardio. The exercises were:
Curls
Coupon Squats
Cockroaches
Long Lap around lot
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap
Man Makers
Bonnie Blairs
V-ups
Then repeato again until time is up.
A great time was had by all!
End in COT
Location: Gridlock
Date: 2024-01-30
Weather: Low 30’s and dry
Q: Cowbell
PAX: 17 – Axeman, Cowbell, Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Incognito, Hoser, Splitter, Baby Driver, Circle K, Steve-O, Tiny Dancer, Chewbacca, Mint Julep, Muck, LeBron
Warm-O-Rama
Michael Phelps, Abe Vigodas IC, SSH IC, Willie Mays Hays, quad pulls, Down/Up dog, mercans
Tha Thang
PAX retrieved coupons and then mosey’d to basketball courts. Split into four stations located at each corner of the courts. Station 1 performed designated exercise with remaining stations performing designated exercise with coupon AMRAP until Station 1 exercise was completed. Station 1 then ran to Station 2 with coupon, Station 2 ran to Station 3 with coupon, Station 3 to Station 4 with coupon, and Station 4 to Station 1 with coupon. Continue until PAX had completed exercise at all four stations. Caught our breath while next round of exercises were explained.
We were able to complete 3 rounds of the County Fair (12 different exercises).
Round 1: 1) 10 burpees; 2) squats; 3) crunches; 4) chest press
Round 2: 1) 5 welsh dragons; 2) lunges; 3) mountain climbers; 4) mercans
Round 3: 1) 10 coupon/kettlebell swings; 2) deadlift; 3) American hammers; 4) curls.
PAX returned coupons and gathered at flag.
Named FNG — Mint Julep. Welcome!
We also hosted Steak Knives downrange from Wilmington!
End in COT
Location: Easy Day
Date: 2024-01-30
Weather: Just above freezing
Q: Golden Shower
PAX: 2 – Tonka, Golden Shower
Warm-O-Rama
None
Tha Thang
Walked around AO, stopping occasionally to conduct some PT
End in COT
