Location: Gridlock
Date: 2022-04-05
Weather: 50 and damp

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Steve-O, The Janitor, Lansbury, Raquel, Axeman, Lincoln Log, Red Flanders, Geppetto

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the other parking lot. Start with 5 burpees then run the 1/8 mile loop. Again start with 5 burpees and add 10 Mercans then run the loop. The rest was 15 squats, 20 dips, 25 ssh, 30 LBC’s, 35 line jumps and 40 mountain climbers. Mosey back to flag that O’shag forgot to put up.

End in COT

Location: Birds Nest
Date: 2022-04-04
Weather: 45 degrees, partly cloudy

Q: Doc Holiday
PAX: 3 – Wally World, Weird Science, Doc Holiday

Warm-O-Rama
5 minutes your choice

Tha Thang
Alternated as one man moseyed around parking lot while others performed a variety of things. Push-ups, battle ropes, KB swings, Sandbag Squats, and beating on a tire with sledgehammer.

End in COT

Location: Gridlock
Date: 2022-04-04
Weather:

Q: Zebra
PAX: 3 – Farva (Lex), Sous Vide, Zebra

Warm-O-Rama
Ruck up + 60lb sandbag

Tha Thang
Ruck the loop, trading the sandbag, ~2 miles.

Stops along the way with squats, merkins and flutter kicks. Ladder up and down 5–10–15–20–15–10–5

End in COT

Location: Gridlock
Date: 2022-03-31
Weather: Crispy but also soggy, know what I mean?

Q: Steve-O
PAX: 13 – Steve-O, Zebra, Muck, Red Flanders, Geppetto, Showcase Showdown, Wally World, The Janitor, Incognito, Lincoln Log, Oshag, Lansbury, Slick Willie

Warm-O-Rama
Michael Phelps, “Runners” Stretch, Calf, Achilles, and Hamstring Stretch, Ambi-Turners.

Tha Thang
4 Tiers X 2.25 Rounds:
Tier 1: 10 burpees, mosey, 15 gas pumpers, mosey, 20 side straddle hops.
Tier 2: 10 Catalinas, mosey, 15 AmHams(2=1), 20 monkey humpers.
Tier 3: 10 merkins, mosey, 15 Freddy Mercury’s (2=1), mosey, 20 squats.
Tier 4: 10 man makers (or 20 burpees if no coupon), mosey/bear crawl, 15 JLo’s, mosey (2=1), Countless Mucho Leg-O. Repeat.
Ended in coupon put up / 2 minutes of marry.

End in COT

Location: Gridlock
Date: 2022-03-29
Weather:

Q: Zebra
PAX: 12 – Lincoln Log, Showcase Showdown, Red Flanders, Geppetto, Czekov, Slick Willie, Steve-O, The Janitor, Axeman, WKRP (DR), Wally World, Zebra

Warm-O-Rama
Arm Circles
Grass Grabbers
Slow Squats
Finkle Swings

Tha Thang
Nolan Richardson – 40 Minutes of Hell
Breaks and extra work brought to you by Zebra – How well do you know the rules (high school) of basketball? Incorrect answers incurred additional work/punishment

We started with a correct answer – 5 burpees. Followed by an incorrect answer = Running Lines. Another incorrect answer = Running Lines – 2 reps

R1: partner work to complete 50 burpees while other pax carried weight (sandbag, coupon, ruck) to the other end and did 5 Bobby Hurley’s, then Bernie back.

Break – More incorrect answers…Running lines

R2: 75 Big Boy sit-ups — 5 Bobby Hurley’s/weight carry

Incorrect answers…Line Running. Some pax decided to assume the role of their brother not in attendance. A technical foul for excessive complaining was called. The punishment was 10 Catalina Wine Mixers

R3: 100 Dead Bugs (2 is 1) — 5 Bobby Hurley’s/weight carry

Running Lines

R4: 100 Dorothy Squat Jumps — 5 Merkins/weight carry

Steve-O got one right, so we finished with 5 burpees

End in COT

Location: Paddock
Date: 2022-03-30
Weather: 50, light wind

Q: Boo Boo
PAX: 6 – Boo Boo, Muck, The Janitor, Steve-O, Wally World, Raquel

Warm-O-Rama
No warm o rama

Tha Thang
In true Oshag form, we ran hills and did 20 rep coupon/ruck exercises at the top of the hill and 20 LBCs at the bottom of the hill. Also mixed in pull ups, suitcase carry, and toe merkins.

End in COT

Location: Birds Nest
Date: 2022-03-28
Weather: Mid twenties

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

Warm-O-Rama
Various stretches

Tha Thang
Rucked a lap around the track, then moseyed a lap, alternating for the full 45 minutes.

Finished with 3 miles of total distance.

End in COT

Location: Gridlock
Date: 2022-03-26
Weather: Kinda chilly

Q: Wally World
PAX: 10 – The Janitor, Wally World, Incognito, Axeman, Radio, Matlock, TStark, Lansbury, Muck, Raquel

Warm-O-Rama
Butterfly stretch
Hanging hamstring stretch
Runners lunge
90/90
Spine twist
Arm stretches

Tha Thang
Workout:
Partner up – 1 coupon per group. Worked out at the hill behind the football field.

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: cockroaches AMRAP
Partner walking: farmer carry coupon down, lunge walk back up with coupon
Did this once 🙁

Took a long mosey back to the flag

End in COT

Location: Paddock
Date: 2022-03-23
Weather: Windy and chilly

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

Warm-O-Rama
Various stretches

Tha Thang
Paula Abdul up the road – 2 light poles forward, 1 light pole back

10 merkins forward, 10 deadbugs back

Back down the road – 10 squats forward, 10 cockroaches back

Fast mosey up the road, then various exercises at each light pole back.

End in COT

Location: Gridlock
Date: 2022-03-24
Weather: Spring has sprung

Q: Muck
PAX: 12 – Showcase Showdown, Lansbury, Bootlegger, Steve-O, Geppetto, Axeman, Oshag, Incognito, The Janitor, Sous Vide, Zebra, Muck

Warm-O-Rama
Spent the first part convincing those pax who came for Wally World’s Q to stay. 🙂 Thanks for switching WW.

• Michael Phelps
• Willie Mays Hayes (switch)
• Cross feet, bend and hang (switch)
• Tricep pulls (switch)
• Arms across chest (switch)
• Quad pulls (OYO)
• Grass grabbers, IC

Tha Thang
Mosey to mid-parking lot area for some Field of Dreams. The baseball lock-out is over… time to “Play Ball!”

In groups of three, the pax took bases and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran a loop around the inner 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: Box cutters
• 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 w/ rotation
• 3rd round: Lunges w/twist
• 4th round: Side to side jump squats

Home
• Burpees (10)

The hard charging pax were able to complete six rounds!

Back to the flag for about three minutes of Mary (Lansbury choice):
• Woodchops, in cadence

End in COT

Location: Gridlock
Date: 2022-03-22
Weather: As the Good Lord Intended

Q: Steve-O
PAX: 11 – Axeman, Geppetto, Lincoln Log, Muck, Wally World, Showcase Showdown, Red Flanders, Sous Vide, Oshag, Zebra, Steve-O

Warm-O-Rama
Michael Phelps, Arm Circles, Runner’s Stretch in Every Direction, Ambi-Turners (Steve-O’s title), end with 21s, transition to Tha Thang via punishment for failure.

Tha Thang
21s Punishment: Bear Crawl Pain Train, Mosey to Coupons, Partner Up, Dora 1,2,3…4 Grizzly!
PAX required to Bear Crawl at all times between stations and burpee anytime a PAX yells GRIZZLY and they are between stations.
Round 1: 50 Man Makers, Bear Crawl, 10 Gas Pumpers ($75 to fill up this morning btw), Bear Crawl back.
Round 2: 150 Squats, Bear Crawl, 10 Scissor Kicks, Bear Crawl back.
Round 3: 200 Curls, Bear Crawl, 10 Bicycles, Bear Crawl back.
Round 4: 300(250?) Bent Over Rows, Bear Crawl, 10 BBSU, Bear Crawl back.
Last 2 minutes: BROPEES to further unite the PAX against the Q.

End in COT

Location: Gridlock
Date: 2022-03-21
Weather: Low of 38, warming up

Q: Zebra
PAX: 6 – Thin Lizzy, Geppetto, Muck, Sous Vide, Steve-O, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
Rucked to the scoreboard hill
5 Rounds – Overhead Ruck carry up the hill. 10 front ruck squats, OH carry down, 10 merkins

Ruck to the big hill
3 Rounds – Front Ruck Carry down the hill, 10 lunges, ruck up the hill, 5 Burpees with jump over ruck

Continue ruck around the park and back to AO – Approximately 2 total miles

Finished with 20 Flutter kicks IC

End in COT

Location: Gridlock
Date: 2022-03-19
Weather: No Big Blue skies in the Bluegrass today. 🙁

Q: Muck
PAX: 10 – Hertz, Oshag, Sparky, Peach Fuzz, Radio, Wally World, The Janitor, Mule, Geppetto, Muck

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

Tha Thang
First, the pax divided into four teams to find our Body Weight Final Four out of these 32 exercises (12 reps each):

Body Weight Division:
Abe Vigodas
American Hammers
Backward Lunge
Big boy situps
Bobby Hurleys
Box cutters
Burpees
Butt kickers
Catalina Wine Mixers
Copperhead Squats
Cross crunches
Dead bugs
Diamond merkins
Flutter kicks
Grass grabbers
Hillbillies
Ice skaters
Imperial walkers
Jump rope
LBC’s
Lunge, with twist
Mercans, with rotation
No Surrenders
Nolan Ryans
Overhead Claps
Plank jacks
Side Straddle Hops
Side to side jump squats
Squats
Step back lunges
V-ups
Wide mercans

Movement Between Rounds:
Bear crawls
Bernies
High knees
High Skips
Jail break
Kareoke
Lunge walk
Side shuffle

We gathered back at the flag to determine our Body Weight champion, which turned out to be…
Side Straddle Hops!

Then, we moseyed to the coupons to find our Coupon (Weighted) Champion between the following:

Weighted Division:
Bench Press
Coupon swings
Curls
Dips (using coupon)
Man makers
Murder Bunnies
Overhead Press
Raggedy Ann’s

The champion of the Weighted Division… Curls!

The Championship round was between Side Straddle Hops and Curls. THIS YEAR’S WINNER IS:
SIDE STRADDLE HOPS!!!

We then moseyed back to the flag for 15 minutes of pax choice Mary. Will adjust the timing for next time.

End in COT

Location: Gridlock
Date: 2022-03-17
Weather: 49 cool and humid

Q: Raquel
PAX: 12 – Wood rider (DR), Geppetto, Axeman, Wally World, Incognito, Sous Vide, The Janitor, Muck, Slick Willie, Bootlegger, Steve-O, Raquel

Warm-O-Rama
Mike Phelps, Tricep stretches, arm circles, up and down dog, reach for the sky, bend and hang, grass grabbers. Moseyed to the Coupons and met at the bottom of the far paved hill in the parking lot.

Tha Thang
It’s all about the rock. Q regaled the pax with the Greek myth of Sisyphus. Sisyphus cheated Death twice. As punishment he was condemned to roll a stone up a mountain and upon reaching the summit, the stone rolled back down again. And so on it repeated for all of eternity.

Luckily the Beatdown only lasted 45 minutes, tops. Each pax took a coupon and began at one of 12 staggered stations across the paved hill. Pax were to complete reps and exercise on each card, then dragged the coupon to the next station via a lateral hairburner. Once they reached the summit Pax rifle carried their coupon back to the first station and began again. Pax made it through 18 to 20 stations of the following exercises:

20 superman’s
40 hillbillies
30 coupon curls
30 weighted squats
30 weighted calf raises
30 weighted back lunges
20 coupons to the sky
15 dead bugs
30 lbcs
26 raggedy Ann’s
30 t Jack’s
30 weighted glute bridges
20 overhead presses
20 dips on coupon
30 over the coupon windshield wipers
30 alternating heel touches
20 kick through
30 coupon thrusters
30 chest presses

End in COT

Location: Gridlock
Date: 2022-03-15
Weather: Warmish- finally, finally, finally, finally, finally, finally,

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Bettis , Scratch, The Janitor, Steve-O, Possum, Muck, Geppetto, Sous Vide, Wally World

Warm-O-Rama
Mosey to get coupons and the tube. Checking for skunks – all clear. Dynos to finish getting warmed up.

Tha Thang
Stations
Round 1 & 2
#1 – down and back with the pole switching from front to back carry at each cone (station 1 also acted as todays timer)
#2 – Coupon station – curls
#3 – Cardio station – SSH

4 – Coupon Station – Overhead press

#5 – running stairs

Once everyone made it thru, Jailbreak to the road and back.
Repeato

Round 3 & 4
#1 – down and back with the pole switching from front to back carry at each cone (station 1 also acted as todays timer)
#2 – Coupon station – Manmakers
#3 – Cardio station – T-Jacks

4 – Coupon Station – Coupon swings

#5 – Line touches

Almost finished 4 rounds. Moseyed back tot he flag for a couple of rounds of Mary until time ended.

Awesome to have 2 DR PAX, Bettis (now lives in Lex) and Woodrider from Chattanooga, and they brought an FNG – Scratch.

End in COT

Location: Gridlock
Date: 2022-03-14
Weather: Cold, stupid cold, still cold, not as cold as Saturday, but still cold….cold

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Possum, Steve-O, The Janitor, Geppetto, Sous Vide, Muck

Warm-O-Rama
Dyno stretching, kinda, with Michael Phelps and Tappy Taps

Tha Thang
Ruck to our favorite pull-up shelter.
In the shelter, PAX got the exercise sequence – pull-up, Merkin, Curl, Weighted Squat – start a ladder and add a rep each time. However, each PAX got to build his own ladder. Between sets, Jail Break to a marker and Mosey back. Repeato until the Q said stop.

Ruck back to the flag.

End in COT

Location: Birds Nest
Date: 2022-03-14
Weather: 34

Q: Boo Boo
PAX: 3 – Boo Boo, Wally World, Weird Science

Warm-O-Rama
Welcome Party
– 10 ruck thrusters
– 1 min plank
– 30 LBC
– 1 min plank
– 20 snow angels
– 1 minute plank

Tha Thang
Ruck for time with 40 lbs sandbag, 6 gallon Jerry can, 80 lbs sandbag.

End in COT

Location: Gridlock
Date: 2022-03-12
Weather: 19 deg, wc 10, snowy & icing yet beautiful

Q: Radio
PAX: 8 – Raquel, Sous Vide, Muck, Lansbury, Geppetto, Incognito, The Janitor, Radio

Warm-O-Rama
Started with Dynamic warmup -butt kickers, high knees, walking knee hugs, and Frankensteins.
Static warmup-grass grabbers 12, hillbillies 10

Tha Thang
Rucked and did work at different stops and shelters along the way usually for 40 seconds or 20/30 reps. Some activities done with the ruck if poss.
SSH Shotguns
Ruck swings American Hammers
BBS Reverse lunges
Body wt. squats with ruck Incline Merkins
Front lunges Ruck sack to the sky-abs
T-jacks Chin ups or Pull ups
Dips L-sit hang or chin hang
Broad jumps. Step ups
Ruck the steps by tennis courts

End in COT

Location: Gridlock
Date: 2022-03-10
Weather: 33 degrees; felt warmer

Q: Incognito
PAX: 11 – Bootlegger, Wally World, Zebra, Sous Vide, Muck, Axeman, The Janitor, Showcase Showdown, Geppetto, Steve-O, Incognito

Warm-O-Rama
Michael Phelps, Quad Pulls, High Knees, Sweepers, Butt Kickers, Arm Circles while Walking, Head Rub while doing Stomach Rub and High Knees, Head Rub while doing Stomach Pat and High Knees

Tha Thang
Moseyed to the scoreboard
It was Dora morning, we did two Dora’s with partners
One partner did the exercise; other partner ran down hill, did 5 Merkins, then ran back up hill to switch. This was the same for both Dora’s

Dora 1-2-3 #1
100 2-count Lunges
200 Merkins
300 Squats

10-count to take a break

Dora 1-2-3 #2
100 Dorothy’s
200 2-count Flutter Kicks
300 SSHs

Mosey back to flag for a short Mary
Gas Pumpers IC
American Hammer IC

End in COT

Location: Paddock
Date: 2022-03-09
Weather: 36, rainy

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

Warm-O-Rama
Random stretches

Tha Thang
2 round AMRAP 30 seconds with 35 second rest
– sumo deadlifts
– gas pumpers with twist
– cross body hang hang knee raises
– full body extensions
– straight leg deadlifts
– Bobby Hurleys with both palms on ground
– tuck jumps
– alternating single arm Bobby Hurleys
– 2 min hand release merkins
– 3:30 mosey

End in COT

Location: Gridlock
Date: 2022-03-08
Weather: Cold – still freaking, stupid cold

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Wally World, The Janitor, Steve-O, Possum, 49er, Geppetto, Axeman, Muck, Sous Vide, Showcase Showdown, Raquel

Warm-O-Rama
With the Q a no-show, no-call – it’s so hard to find good help these days – Muck took over the WOR to allow Oshag to plan the beat down.

Tha Thang
Celebration Shots
Groups of 4 shot free throws to determine the reps of the exercise included with a Celebration for Life. A variety of exercises – merkins, jump squats, donuts, SSH, jumping lunges were included in various rounds. More often than not the count was 4 – not exactly knockdown shooters in this bunch – well, plenty of shooters, not many makers.

Good teamwork with Muck to cover the Q!!

End in COT

Location: Gridlock
Date: 2022-03-07
Weather: I’m a BIG fan of windy days! 🙂

Q: Muck
PAX: 7 – Steve-O, 49er, Mule, Sous Vide, Axeman, Possum, Muck

Warm-O-Rama
Not applicable

Tha Thang
Pax completed sets of 20 & 20 exercises at seven stations. Each exercise corresponded to a candy bar in brackets. The candy bar that won meant that exercise advanced to the next round.
Exercises:
1. Squats
2. Overhead press
3. Lunge walk
4. Mercans
5. Curls
6. American Hammers
7. Plank jacks
8. Step back lunges
Candy bars:
1. Twix
2. Kit Kat
3. Snickers
4. Milky Way
5. Hershey Bar
6. Nestle Crunch
7. Butterfinger
8. Reese Cup

The iconic (but lower seeded) Hershey Bar (Curls) pulls out the win!

End in COT

Location: Birds Nest
Date: 2022-03-07
Weather: 60 degrees and very windy

Q: Doc Holiday
PAX: 3 – Wally World, Weird Science, Doc Holiday

Warm-O-Rama
5 min range of motion

Tha Thang
Exercise Dice

End in COT

Location: Gridlock
Date: 2022-02-26
Weather: About 28 degrees, w/ a little breeze

Q: Chewbacca
PAX: 13 – 49er, Country Road, El Fed, Geppetto, Incognito, Lansbury, Slick Willie, Raquel, Peach Fuzz, Sous Vide, Zebra, Chewbacca, Lincoln Log

Warm-O-Rama
Michael Phelps
Arm Circles
Tricep Pulls
Side Lunge
Runner’s Stretch
Dynos of Frankensteins & Quad Pulls

Tha Thang
We did 6 different thangs…tied to Q’s six-month anniversary of posting.
#1: Burpees, Squat Jacks, Big Bobby Hurleys, and a few T-Jacks…all at different times to different lyrics as we started with “Thank You, Lord” before a Mosey to the field
#2: Bear crawls across short field, crab walk back, then mash-up of No Surrender/Duck Walk forward, then the same backwards
#3: Pax completed a full cycle of moving-inclined-Merkins as they moved side-to-side down a line of coupons, Bernie to the end of the line, and go again until back at your starting coupon
#4: Wookie-Wannabes (variation on man-makers)
– burpee w/ coupon
– standing tricep extension w/ coupon
– squat thrusters w/ coupon
– toss coupon over back of head
-SSH and turn around for 1 full rep x 20 reps
#5: Dora 180’s
Pairs of HIMs complete 180 Saturday Nights (1 is 2 w/ coupon) and take turns Moseying down scoreboard hill and doing 40 LBCs at the bottom
#6: 180 degree Coupon Swings
Pairs of HIMs stand back-to-back and sharing 1coupon pass it clockwise after doing a full motion coupon (kettle bell) swing x20; switch to counter-clockwise rotation for another x20

End in COT

Location: Gridlock
Date: 2022-03-05
Weather: Shorts and a t shirt

Q: The Janitor
PAX: 16 – Sous Vide, Possum, Yanni, El Fed, 49er, Incognito, Raquel, Country Road, Muck, Axeman, Radio, Subject Matter, Chewbacca, Slick Willie, Geppetto, The Janitor

Warm-O-Rama
See photo

Tha Thang
See photo, got through everything but 1/4 of the 1 step forward 2 steps back and basketball court run.

End in COT

Location: Gridlock
Date: 2022-03-03
Weather: Pristine

Q: Steve-O
PAX: 9 – Raquel, Geppetto, The Janitor, Showcase Showdown, Oshag, Muck, Sous Vide, Wally World, Steve-O

Warm-O-Rama
Michael Phelps, Tricep stretches, Arm Circles, Bend and Hang / Snap, Heated Debate on Runners’ Stretch.

Tha Thang
4 CORNERS: 20 Squats (or 10 Coupon Swings), Mosey, 5 Burpees, Intermittent Bear Crawl, 10 Dead Bugs (2=1), Mosey, 15 Merkins, Jailbreak, Repeat.

End in COT

Location: Paddock
Date: 2022-03-02
Weather: Pleasant mid 40s

Q: Wally World
PAX: 4 – Wally World, Zebra, Sous Vide, Boo Boo

Warm-O-Rama
Butterfly stretch – 45 sec
Hanging hamstring stretch – 1 min
Runners lunge – 45 sec each leg
Runners hamstring stretch – 45 sec each leg
Figure 4 (include wiper twist) – 1 min each side
Deer pose – 1 min each side
Spine twist – 1 min each side

Tha Thang
Did burpee exercises at top of hill, moseyed down the hill, did other exercises, moseyed back up.

Burpee extravaganza: 1-10 push-ups
25 copperhead squats IC
10 plank jack burpees
25 coackroaches IC
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
15 jello makers

End in COT

Location: Gridlock
Date: 2022-03-01
Weather: 32, clear and awesome!!

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, The Janitor, Axeman, Possum, Muck, Showcase Showdown, Steve-O, Geppetto, Wally World

Warm-O-Rama
Moving from the parking lot to the walking path we did a series of dynamic stretches.

Tha Thang
On the walking path, luckily there were some big white spots that happened to be 50yds apart. So, we mosied 100yds and did 10 Mercans. Then mosied back 50yds and did 10 squats. We continued this pattern until we reached the apartment complex which was 1000 yds. On the way back we switched to 5 burpees and 15 side straddle hops. On our way back to the parking lot we lined up and walked quickly while the person at the end did a billy run to the front and we repeated this until we got back to the parking lot. Then we did a Welsh Dragon to 10. Next a two minute plank and finished with 15 J Lows.

End in COT

Location: Birds Nest
Date: 2022-02-28
Weather: 26, clear

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

Warm-O-Rama
10 ruck thrusters
1 min low plank
30 big boys
1 min low plank
10 4 count flutter kicks

Tha Thang
Bear crawl ladders using football field. Stop every 10 yards and complete exercise with reps corresponding to yardage

Round 1: curls, merkins, OHP, Squats, LBC

Round 2: ruck swings, extensions, bent over rows, calf raises, LBC

Stopped bear crawls at 50 yds on round 2. Running out of time. Lunge walked in 10 yd increments stopping each 10 yds to do exercise (10 squats, 10 lunge pulses each leg and then 10 squats)

End in COT

Location: Gridlock
Date: 2022-02-28
Weather: Clear as a bell… which is a saying I don’t really understand.

Q: Muck
PAX: 5 – Muck, Possum, Sous Vide, Steve-O, Geppetto

Warm-O-Rama
No way, no how.

Tha Thang
2.4 miles
Seven stations of 20 squats, 20 mercans (1 station was incline).

Lots of catching up with the pax.

End in COT

Location: Foxhole
Date: 2022-02-26
Weather: Still Wintery

Q: Weird Science
PAX: 6 – Duke Nukem, Mule, TStark, Animal Style, Weird Science, Sparky

Warm-O-Rama
Michael Phelps
Arm circles
Side straddle hops
Toe touches
High knees
Butt kicks

Tha Thang
Moseyed around the building to the coupons and everyone grabbed a coupon.

HIMS circled up and a cup with pieces of paper with various exercises was placed in middle of the circle. There was also a discard cup. Each HIM took turns drawing out a piece of paper, reading out the exercise, and leading the group in the exercise. We went through all the exercises and then took a run around the parking lot and started a second round of exercises for the cup.

Exercises included:
Burpees, Catalina wine mixers, overhead presses, man makers, merkins, lbcs, big boys, mountain climbers, coupon squats, squat thrusters, curls, American hammers, planks shoulder taps, plank jacks, bear crawls, overhead claps, Australian push ups, and dealer’s choice.

Moseyed back to start and did planks and something I cannot remember.

It was Animal Styles last post before moving and we will miss him! Prayers for him and his family on their new adventure!

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Location: Gridlock
Date: 2022-02-24
Weather: Icy and cold

Q: Zebra
PAX: 6 – Sous Vide, Showcase Showdown, Geppetto, The Janitor, Steve-O, Zebra

Warm-O-Rama
QIC waited in the parking lot alone thinking that none would show up due to the icy conditions. Then in rolled the headlights and the local clown car. 4 pax jumped out of the clown car, Sous Vide rolled up too. Rather than make the pax roll around on the muddy and icy ground, we moseyed to the Babe Ruth shelter for stretching and the beatdown.

Tha Thang
5 minutes of Mary – 20 seconds of AMRAP work and 10 seconds of rest
Big Boy Sit-ups, American Hammers, Flutter Kicks, Pickle Pounders and Freddie Mercury’s

EMOM – 3 rounds with mosey between each round
20 merkins, 10 walkouts, 20 squats, 15 V-Ups, 20 Dips, 20 Step Ups, 20 Jump Lunges, 20 Mountain Climbers

Finished with 5 minutes of Mary

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Location: Gridlock
Date: 2022-02-22
Weather: Mid 50s, a bit rainy

Q: Wally World
PAX: 7 – Oshag, Wally World, Sous Vide, Geppetto, Steve-O, Incognito, 49er

Warm-O-Rama
Mosey to football field
Butterfly stretch – 45 sec
Hanging hamstring stretch – 1 min
Runners lunge – 45 sec each leg
Runners hamstring stretch – 45 sec each leg
Figure 4 (include wiper twist) – 1 min each side
Deer pose – 1 min each side
Spine twist – 1 min each side

Listened to calming, peaceful music to put ourselves in a good headspace. ✌🏼☮️

Tha Thang
Partner up – 1 coupon per group. One partner is at the top of the hill exercising, while the other walks down/up the hill exercising.

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
Did this once (time ran out)

Mosey back to the flag

End in COT

Location: Birds Nest
Date: 2022-02-21
Weather: 42 and slightly windy.

Q: Weird Science
PAX: 5 – Weird Science, T-Rex (DR), Mississippi (DR), Wally World, Boo Boo

Warm-O-Rama
No warm up

Tha Thang
Started Rucking and found two great HIMs who were visiting us from Dry Ridge.

End in COT

Location: Foxhole
Date: 2022-02-19
Weather: Brisk 37 degrees

Q: Sparky
PAX: 6 – TStark, Animal Style, Weird Science, Mule, Wally World, 49er

Warm-O-Rama
Arm stretches, grass grabbers, side straddle hips, arm circles, Frankensteins, legs

Tha Thang
Mosey to the work zones, tire flips, coupon work, rope jumping, medicine ball crunches, spirit run, and roll the octahedron and what it’s says who complete you complete (lunges, mountain climbers, squats, 2 minute run, plank, mircans, high knee, wall sits). Took a mosey and throw the octahedron ahead and complete exercise. While listening to post valentines music

End in COT

Location: Birds Nest
Date: 2022-02-07
Weather: Cold and a little icy

Q: Weird Science
PAX: 4 – Weird Science, Wally World, Boo Boo, Doc Holiday

Warm-O-Rama
Warm up ruck lap around the track and various stretches.

Tha Thang
We rucked a lap round the track and then did 20 curls, 20 squats, 20 overhead presses, and 20 tricep extensions. We then rucked another lap and repeated this pattern until end of time.

End in COT

Location: Gridlock
Date: 2022-02-19
Weather: Somewhere around freezing; but nice and clear, felt pretty good

Q: Incognito
PAX: 15 – Possum, Muck, Sous Vide, Raquel, The Janitor, Radio, Oshag, Axeman, Subject Matter, Chewbacca, Geppetto, Country Road, El Fed, Santa’s Little Helper, Incognito

Warm-O-Rama
Some Stretching
Side-to-Side Merkins IC
Frankensteins IC
Merkins IC
Hillbillies IC
Copperhead Merkins IC
Grass Grabbers IC

Mosey to basketball courts
Some dynamic stretching

Tha Thang
Started the real WO portion with three routines
Thunderstruck Holding Plank w/Merkins and or Plank w/Squats at each “Thunder” or “Thunderstruck”
Plank Sprints – every 8 seconds for about 5 minutes
Football Shuffle (Left, Right, Set, Merkin, Jump) with one of 5 actions done at Q’s call

Moseyed to football field for additional work
Ladders
10 Merkins
15 Coupon Squats
20 Skaters
25 Curls
30 Stepups
35 Bent Over Rows
30 Stepups
25 Curls
20 Skaters
15 Coupon Squats
10 Merkins
Run a Lap
Got through this almost twice

Closed with Mary (all IC)
Gas Pumpers
Flutter Kicks
Scissor Clappers
LBC’s
American Hammer
Dolly

Mosey back to the flag

End in COT

Location: Gridlock
Date: 2022-02-17
Weather: It was so windy, I said to Sous Vide, “Gosh, it’s windy today.” He said, “No, it’s Thursday.”

Q: Muck
PAX: 13 – Bootlegger, Steve-O, Geppetto, Possum, Axeman, Raquel, 49er, Oshag, Sous Vide, The Janitor, Slick Willie, Showcase Showdown, Muck

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

Tha Thang
Diego – Like Dora, only hillier

1. Mosey to football field coupons.
2. Take coupons to hill.
3. Partner up… one PAX begins exercise… the other PAX runs to bottom of hill, does a different exercise, then back up the hill.

• 100 – Overhead presses (10 plank jacks at the bottom)

• 150 – Coupon swings (Dan Taylor’s… lunge walk down the hill, 4 Squats, lunge walk back up the hill)

• 200 – Curls (10 Side to side jump Squats)

• 250 – Bench presses (10 Overhead Claps)

• 300 – SSH (10 Bentover rows… carry coupon to bottom, bring back when top exercise round is complete)

1. Carry coupons back

2. Mosey back to flag.

3. Three minutes of pax choice Mary… Gas Pampers (Raquel) and Supermans (Oshag).

Happy 200th post to Raquel!

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Location: Gridlock
Date: 2022-02-14
Weather: Upper Teens

Q: Incognito
PAX: 9 – Geppetto, Thin Lizzy, Chewbacca, Axeman, Sous Vide, Possum, Muck, Slick Willie, Incognito

Warm-O-Rama
None

Tha Thang
Ruck around; stopped a handful of times for the following:
Lungewalk
30 Squats
20 Left Leg Reverse Lunges
20 Right Leg Reverse Lunges
Bernie Sanders up scoreboard hill (5x)
30 Squats

End in COT

Location: Birds Nest
Date: 2022-02-14
Weather: 16

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
Random stretches and a mosey around the parking lot

Tha Thang
2 rounds @2:30 @each station:
Battle Ropes
Tire flips
Farmers carry
Mosey around parking lot

1 round @2:30 @each station:
Tire sledgehammers
Chest presses
Curls/tricep extensions
Mosey around parking lot

End in COT

Location: Foxhole
Date: 2022-02-12
Weather: Mid 30s?

Q: Animal Style
PAX: 8 – Duke Nukem, Dash, Sparky, Wally World, Weird Science, TStark, Animal Style, Lansbury

Warm-O-Rama
The usual stretches and warm up routine

Tha Thang
Mosey to coupon spot in case we needed them. Pax were asked a series of trivia questions related to the two super bowl teams Bengals and Rams in a competition to win fabulous prizes. 3 chances to answer correctly before accepting the punishment of 10 burpees and a round of bear crawls. If pax answered correctly, they choose the next exercise instead.

End in COT

Location: Gridlock
Date: 2022-02-12
Weather: 32 w/ high overcast…dry ground…perfect

Q: Chewbacca
PAX: 13 – 49er, Axeman, Chewbacca, Country Road, El Fed, Geppetto, Hertz, Incognito, Muck, Possum, Radio, Sous Vide, Raquel

Warm-O-Rama
Frankensteins & Buttkickers x2
Arm Circles
Heisman Hops (3 each side – hold and crunch when you’re in that classic pose)
Then…
Fast-feet & Up/Downs, changing direction based on Q’s whistle and call outs…done for the length of THE Monday Night Football song by Hank Williams, Jr.
Mosey to the field

Tha Thang
Divided Pax into two groups: X’s & O’s
X: move around perimeter of the field (with HIM in the lead deciding to Mosey, Bernie, Karaoke, etc. stopping at each light post. Each stop had different letter with an exercise: B-I-N-G-A-L-S
Burpees, Inch worms w/shoulder taps (disclaimer: there was no good “E”), Never Cross Dolly, Air Dramas, Lunges, Sumo Squats – 6 reps each for a “pick 6”. Team keeps going until whistle.
O:
Mosey or Jailbreak etc to the end of the field, running back after each exercise. Use coupons to do 7 (for a TD & PAT) reps of 8 exercises (7×8=Super Bowl 56). The exercises spell out alternate spelling of an end zone showboat dance: S-C-H-O-B-E-R-D for the following:Squats, Curls, Heisman Hops, Overhead press, Brench press, Elf of the shelf, Row, Dips (alternating single leg)

Each team did 2-3 full rounds. All exercises done as a team in cadence.

End in COT

Location: Gridlock
Date: 2022-02-05
Weather: 15° clear

Q: Hertz
PAX: 11 – Sous Vide, Muck, The Janitor, Incognito, Oshag, Raquel, Axeman, Geppetto, Radio, 49er, Chewbacca

Warm-O-Rama
Push ups. Hops.
High knee
Butt kicker

Tha Thang

Bring boards – Mosey to get 2 Coupon each

Thing
Divide into two groups. Two coupons on board .Group 1 does the movement to the next corner and does the workout there until the Group 2, the coupon carrying group, totally arrives. Switch.

Corner 1
Burpee 10x
Skip
Hand carry the boards

Corner 2
Mtn climber 2×1 30
Kareoke
Any carry the boards

11s. – a coupon goes with you

Man maker – w / coupon
Lunge 2×1 – w / coupon

Curl – w/ coupon
Flutter 4×1 – coupon optional

Row – w/ coupon
Leg lift 2×1 – coupon optional

Corner 3
Catalina wine – 10x
Bernie Sanders
Arm carry the boards

Corner 4
Big Bobby Hurley 10x
Jail break to mosey
Any carry the boards

Cot

End in COT

Location: Gridlock
Date: 2022-02-10
Weather: 30 and very pleasant

Q: The Janitor
PAX: 15 – Axeman, Bootlegger, Geppetto, Wally World, Possum, Oshag, Muck, Sous Vide, Raquel, Incognito, Thin Lizzy, Showcase Showdown, Slick Willie, The Janitor, Santa’s Little Helper

Warm-O-Rama
Michael Phelps
Seal Jacks – 10 in cadence
Alarm Clocks – 10 OYO
Grass Grabbers – 10 in cadence
Danger Zone – PAX jammed out to danger zone by the lesser Kenny. Side straddle hops for full length of song. When song title was said we hit a squat

Tha Thang
Partnered up and gathered coupons in upper parking lot. Q dealt out two options for each exercise, in all cases one partner worked toward total reps while other partner ran down to the trash can by shelter entrance and back. PAX completed 7 rounds as follows:

1 – 150 V-Ups. 1 is 2 if done with coupon.
2 – 150 Curls. 100 if partner did 5 merkins at trash can.
3 – 200 Coupon Squats. 1 is 2 if done as jump squat.
4 – 150 Overhead Press. 100 if partner did 10 mountain climbers (2 is 1) at trash can
5 – 200 Big Boy Sit Ups. 1 is 2 if done with coupon.
6 – 100 shoulder taps or 25 burpees
7 – 75 merkins or 25 Catalinas

End in COT

Location: Paddock
Date: 2022-02-02
Weather: Raining and cool

Q: Weird Science
PAX: 3 – Weird Science, Sous Vide, Boo Boo

Warm-O-Rama
Various stetches

Tha Thang
Each HIM took turns rolling the 8 sided die.

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

Re-rolled if there were back to back same numbers other than 7.

Did this until the time was up.

End in COT

Location: Gridlock
Date: 2022-02-07
Weather: Cold – Stupid, cold weather with ice and snow won’t go away. Cold and stupid.

Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, Muck, Possum, Geppetto, Incognito, Axeman, Sous Vide, Chewbacca, Slick Willie

Warm-O-Rama
Stretches by the flag

Tha Thang
Ruck with an occasional break to pair up, give your ruck to a HIM, run ahead for 30-60 seconds before returning, retrieving your ruck as well as your partners while they ran. Running portion seemed to time up with the iciest part of the path. Stupid cold, stupid ice, stupid winter. Ready for spring. Winter is stupid.

End in COT