Location: Gridlock
Date: 2022-01-31
Weather: Cold
Q: Oshag
PAX: 10 – Santa’s Little Helper, Oshag, Steve-O, The Janitor, Slick Willie, Muck, Possum, Geppetto, Sous Vide, Chewbacca
Warm-O-Rama
Arm swings and dynos
Tha Thang
Ruck around the icy path stopping along the way for some friendly PT. Stopped at ‘the hill’ for 11’s with curls and Merkins.
End in COT
Location: Gridlock
Date: 2022-02-01
Weather: 30wonderful and mostly clear.
Q: Sous Vide
PAX: 10 – Sous Vide, Possum, Muck, Steve-O, The Janitor, Boo Boo, Incognito, Showcase Showdown, Geppetto, Oshag
Warm-O-Rama
Various dynamic stretches
Tha Thang
Everyone got into groups of two. One partner was in a low plank while the other partner jumped over them side to side for 30 seconds. We then switched places for another 30 seconds. We completed three rounds of this. Next, in our same groups, we had six stations where one partner ran approximately 60 yds while the other partner did exercises. Station 1-both partners flipped the tire and nobody ran. Station 2-300 mountain climbers. Station 3-300 side straddle hops. Station 4- 150 Mercans. Station 5- 150 coupon curls. Station 6- 50 burpees (O’shags choice). This was all done to the soothing yet motivating sounds of Motley Crew’s Greatest Hits.
End in COT
Location: Birds Nest
Date: 2022-01-31
Weather: Mid twenties – not terrible with no wind
Q: Wally World
PAX: 3 – Wally World, Doc Holiday, Weird Science
Warm-O-Rama
Various strecthes
Tha Thang
Started at one goal line on the football field – did 10 ruck curls, moseyed to the other goal line, did 10 mericans, moseyed back to the other goal line, put on the ruck and rucked to the other goal line, turned around and rucked to the 10 yard line (10 yards closer each time). Repeated this until we made it to the other end of the field. Finished with a mosey lap & ruck lap around the track.
End in COT
Location: Gridlock
Date: 2022-01-29
Weather: Colder Than Normal, Snow
Q: Possum
PAX: 10 – The Janitor, Sous Vide, Raquel, Oshag, Czekov, Incognito, Radio, Slick Willie, Possum, Santa’s Little Helper
Warm-O-Rama
Dynamic stretches while Q explained workout. Five burpee’s after each song. If you guess one of the five themes the burpee’s are reduced by one
Tha Thang
We grabbed four coupons and went to the the ball field entrance. The PAX did rotating exercises while one PAX did shuffle step/breakout in parking lot for time. Repeat with lunges/carioca, bear crawl/bernie sanders, breakout/bernie sanders in the snow. Pax did rounds of side sraddle hops, copperhead squats, shoulder taps, merkins, boy sit-ups, American hammer, mountain climbers, box cutters,curls, lbc’s, overhead press, flutter kicks, bent over rows, jump rope, coupon swing, coupon squat, plank hold, wall sit, and probably some others with five burpee’s at the end of each song. The PAX did guess the themes and the last three songs we’re only one burpee. Ended in a round of Mary.
End in COT
Location: Birds Nest
Date: 2022-01-24
Weather: Cold and clear.
Q: Weird Science
PAX: 3 – Weird Science, Boo Boo, Doc Holiday
Warm-O-Rama
No warm up
Tha Thang
Rucked the big loop and talked about the Liver King and raw food. Even Boo Boo draws the line at raw liver!
End in COT
Location: Gridlock
Date: 2022-01-27
Weather: 10 degrees; no wind, hence a very warm 10 degrees
Q: Incognito
PAX: 8 – Muck, Showcase Showdown, Sous Vide, Bootlegger, Steve-O, The Janitor, Geppetto, Incognito
Warm-O-Rama
Jog in place, switched it up with knees going in different directions
SSHs IC
Moseyed to other end of the lower level – did quad pulls up to next level
Moseyed to other end of the second level – did Frankensteins up to next level
Moseyed to other end of the third level – did Pigeon Pulls, the Bernie up to the top
Tha Thang
Dora 1-2-3
100 Lunges
200 Merkins
300 Squats
1 partner did the exercise, other partner ran to crosswalk and did 10 SSHs
Everybody was so fast we had time for a second Dora 1-2-3
100 Dorothy’s
200 4-count Flutter Kicks
300 Squats
1 partner did the exercise, other partner ran to crosswalk and did 10 Mountain Climbers
End in COT
Location: Paddock
Date: 2022-01-26
Weather: 12, slight breeze
Q: Boo Boo
PAX: 2 – Boo Boo, Wally World
Warm-O-Rama
Random leg stretches
Tha Thang
4 sets:
10 lunges each leg
15 jump squats
20 sumo squats
10 step ups each leg
25 Saturday Nights
30 Sous Vides (1:1)
10 burpees
25 SSH
1 hill run
End in COT
Location: Gridlock
Date: 2022-01-25
Weather: 31 and calm
Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Axeman, Possum, Geppetto, Boo Boo
Warm-O-Rama
Various dynamic stretches
Tha Thang
Deck of Death with four cones in a square about 40 yds apart. Each cone had 12 playing cards. Hearts were two legged mountain climbers, spades were Mercans, clubs were squats and diamonds were side straddle hops. However, we used a Pinochle deck which consists of only 48 cards with 2 aces, kings, queens, jacks, tens and nines. K=13, Q=12 on down to nines. All together it was 110 reps per suit. Aces were 5 burpees and there are 8 total aces. While doing all this we recited every great line from Caddyshack. We also had great music!!!
End in COT
Location: Gridlock
Date: 2022-01-24
Weather: Frost and flakes everywhere
Q: Muck
PAX: 6 – Incognito, Sous Vide, Possum, Bootlegger, Geppetto, Muck
Warm-O-Rama
Nah baby nah
Tha Thang
Muck Ruck- 2.4 mile loop,, seven stations of 20 squats and 20 mercans (one set was incline).
The mumblechatter centered on breakfast cereals, as we did a brackets game with the following:
Captain Crunch
Apple Jacks
Frosted Flakes
Honey Nut Cheerios
Fruit Loops
Lucky Charms
Raisin Bran
Cinnamon Toast Crunch
Congratulations to Lucky Charms for the victory!
End in COT
Location: Gridlock
Date: 2022-01-22
Weather: Between 7 and 9 degrees; clear
Q: Incognito
PAX: 5 – Incognito, Sous Vide, Muck, Geppetto, Axeman
Warm-O-Rama
Routine stretches, mosey to shelter, people’s chair, and dips
Tha Thang
Howling Monkeys
Merkin Waterfalls
Pure BURN on the fence near the shelter
Mosey to basketball court
Princess Tea Party for a couple minutes
Bataan Death March around the perimeter of the basketball court
Mosey to coupons
Did a routine involving 3 angles of lunges and 3 levels of Derkins
Did a suicide routine involving 40 yards, merkins, and SSHs
Moseyed to basketball court
Did Individual Medley – that’s 4 exercises: burpees, merkins, 2-count flutter kicks, and SSHs
Had 90 seconds to do the 4 exercises, we did 6 rounds:
1st round was 5 reps of each, 2nd round, 6 reps of each, etc. on up to 10
Closed with one round of Bruce Lee
End in COT
Location: Foxhole
Date: 2022-01-22
Weather: Cold enough that Animal Style didn’t wear shorts. Temperature was about 258 Kelvin
Q: Weird Science
PAX: 3 – Boo Boo, Weird Science, Animal Style
Warm-O-Rama
Michael Phelps
Arm Circles
Tricep Stretch
Toe touches
Groin stretch
Tha Thang
4 corners around the A.O. Run from each corner to the next.
Corner 1-
30 big boys
Corner 2-
30 curls
Corner 3-
30 squats
Corner 4-
10 burpees
Repeat 2x
Next
Corner 1
30 Lbc
Corner 2-
30 overhead press
Corner 3-
30 lunges 15 per side
Corner 4-
Mountain climbers- 30
X2
End in COT
Location: Gridlock
Date: 2022-01-20
Weather: 20 or 25 degrees; about 2 inches of snow
Q: Incognito
PAX: 6 – Incognito, Muck, Sous Vide, Possum, Geppetto, Wally World
Warm-O-Rama
Some stretching and moseying on up to the shelter
Frankensteins IC
SSHs IC
Hillbillies IC
Tha Thang
Did some ab and leg work in the shelter
Side Lunges OYO
Cockroach Resurrections IC
Zombie Crunch Left and then Right IC
Bolt45s IC
Derricks IC
Spartan Lunge IC
Mosey to the coupons on the football field
Each man grabbed a coupon and we went to the bottom of the hill
Murder Bunnys back up to the bleachers
Went over to the scoreboard and did ‘Catch me if you can” all the way to the fence
Everybody loved it so we did the same thing back to the scoreboard
Did one last thing with the coupons: Colt45’s OYO
Then we went back to the shelter to finish up
Before doing Mary, we did 10 Mucho Leg-o’s: 1 narrow squat, 1 standard squat, 1 wide squat, left lunge jump, and finally a right lunge jump = 1 rep
Possum inspired the backblast title during this exercise
Finished up with Bruce Lee’s (it’s 6 exercises):
20 American Hammers
20 Leg Raises
20 LBCs
20 Heel Touches
20 Gas Pumps
100’s
We started a repeato, but didn’t have time to get all the way through.
End in COT
Location: Paddock
Date: 2022-01-19
Weather: Windy & kinda cold
Q: Wally World
PAX: 4 – Wally World, Sous Vide, Muck, Boo Boo
Warm-O-Rama
None
Tha Thang
Rucked the full time
Stopped periodically to do:
– 15 mericans
– 15 squats
– 15 curls
– 15 overhead press
– 20 lunges
End in COT
Location: Paddock
Date: 2022-01-12
Weather: Cold and windy
Q: Weird Science
PAX: 4 – Weird Science, Boo Boo, Muck, Sous Vide
Warm-O-Rama
Arm circles
Michael Phelps
Triceps stretch
Toe touches
Any other areas of concern
Tha Thang
Four corners
1st -25 overheads
2nd-25 big boys
3rd- 25 merkins
4th- 25 lbcs
We did this 4 times
1st- 25 curls
2nd – 25 bicycles
3rd- 25 biceps
4th- 25 flutters
We did this 2 times
End in COT
Location: Gridlock
Date: 2022-01-18
Weather: Cold, Snow, Ice
Q: Oshag
PAX: 7 – Oshag, Santa’s Little Helper, Geppetto, Sous Vide, Possum, Axeman, Muck
Warm-O-Rama
Mosey to football field and move coupons to scoreboard
– Abe Vigodas
– Michael Phelps
– Grass (Snow) Grabbers
Tha Thang
11s with a ‘sprint’ up and down a snowy hill
Bottom – Curls, Top – Merkins
Break – WWI Snow Angels
Bottom – Overhead Press, Top – Squat Jacks
Break – Army Crawl up & down the hill
Bottom – Bent over rows, Top – Plank Jacks (this was a 7 due to time)
Break – 40 Sous Vides on the icy walking path
End in COT
Location: Gridlock
Date: 2022-01-17
Weather: Mid 20’s and snowing
Q: Zebra
PAX: 8 – Sous Vide, Czekov, Steve-O, Oshag, Santa’s Little Helper, Possum, Incognito, Zebra
Warm-O-Rama
Warming up your car and de-icing your windows was enough warm up today
Tha Thang
2.4 mile ruck around the park in the snow. Beautiful morning to ruck.
Pax stopped at the big hill and tested the snow. Rucked to the bottom, 10 squats rucked back to the top, 10 lunges.
Finished with 10 merkins back at the AO.
End in COT
Location: Birds Nest
Date: 2022-01-17
Weather: 25, windy, snowing (2” on ground)
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
Random arm and leg stretches
Tha Thang
Run 2 miles. Stop every 1/4 mile and do 10 ruck Merkins, 10 ruck curls, 10 truck tricep extensions, 10 air squats.
Finish with 1 mile ruck
End in COT
Location: Foxhole
Date: 2022-01-15
Weather: Just above freezing
Q: Animal Style
PAX: 3 – Sparky, Fergie, Animal Style
Warm-O-Rama
Assorted stretching and warm up exercises
Tha Thang
To help Fergie out; Recycled the deck of death Q I did by myself awhile back (easy enough);
♦️# Coupon pull through x 2
❤️# Man makers
♣️# Curls
♠️# Coupon step up x 2
Facecards- alternating between dead bugs and triple sit up (cap’n crunch) value x 2
🃏1) bear crawl down/ back; 2) lunge walk down/back
End in COT
Location: Gridlock
Date: 2022-01-13
Weather: Calm and warm
Q: Zebra
PAX: 13 – Geppetto, Raquel, Steve-O, Showcase Showdown, Muck, Axeman, Wally World, The Janitor, Possum, Sous Vide, Gutterball (DR), Bootlegger, Zebra
Warm-O-Rama
Michael Phelps
Downward dog
Runners stretch
Slow count Mountain Climbers IC
SSH IC
Copperhead Squats IC
Tha Thang
We gathered in the upper lot in a circle with coupons and did the corresponding exercises to spell each Pax’s name. Completed the reps for all but 2 pax
A – 5 Man Makers
B – 1 Minute Plank
C – 10 Merkins
D – 20 SSH
E – 10 Coupon Squats
F – 10 Coupon Curls
G – 5 Catalina Wine Mixers
H – 15 Calf Raises
I – 10 Bench Presses
J – 10 Jump Squats
K – 10 Walk Outs
L – 10 Big Boy Sit Ups
M – 10 Lunges
N – 10 American Hammers
O – 10 Wide Arm Merkins
P – 10 Alternating Shoulder Taps
Q – 10 OH Presses
R – 10 Grapplers
S – 10 Mountain Climbers
T – 15 Jump Ropes
U – 15 LBC’s
V – 10 Coupon Swings
W – 15 Tricep Dips
X – 10 Derkins
Y – 5 Burpees
Z – 10 Step Ups
End in COT
Location: Birds Nest
Date: 2022-01-10
Weather: Cold and clear
Q: Weird Science
PAX: 3 – Weird Science, Wally World, Doc Holiday
Warm-O-Rama
No warm up
Tha Thang
Ruck for entire time.
End in COT
Location: Gridlock
Date: 2022-01-11
Weather: Under 20 degrees, but clear
Q: Incognito
PAX: 8 – Muck, Axeman, Sous Vide, Geppetto, Wally World, Incognito, Possum, Gutterball (DR)
Warm-O-Rama
Frankensteins IC, Quad Pulls, Gate Steps, Downward Dog
Tha Thang
Jogged around the loop (2.4 miles). Stopped around 20 times +- doing one of the following exercises:
Squats
Lunges
Bobby Hurleys
Dancing Bear
Broad Jumps
Single Leg Deadlift
Iron Mikes
End in COT
Location: Gridlock
Date: 2022-01-08
Weather: On the way to the beatdown, I saw a hitchhiker. He was so cold, he had both hands in his pockets and was holding a picture of his thumb between his chattering teeth. 🙂
Q: Muck
PAX: 10 – Oshag, Santa’s Little Helper, Raquel, Radio, Axeman, Hertz, Sous Vide, 49er, Incognito, Muck
Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Arms across chest (switch)
– Tricep pulls (switch)
– Grass grabbers IC, 15
Tha Thang
The Q switched the plan due to the single digit temps and wind chill… better to stay out of the wind. Very proud of the hard charging pax who made it out! Would have shed a tear, but it would have froze on my face. 🙂
Started with Baba O’Reiley… Five minutes of Imperial Walkers set to Baba O’Reilly by The Who. Increased tempo for the final 30 seconds.
Then, to warm things up, we fell into a burning Ring of Fire. 1:30 on doing exercise; :30 seconds rest. Completed two rounds, switching some of the exercises between 1st and 2nd rounds. Here are the various stations:
1. Bentover Rows w/ coupon
2. Box cutters
3. Jump Rope
4. High Knees in place
5. Copperhead Squats
6. Big Boy Situps
7. Lunges w/ twist
8. Curls w/ coupon
9. Plank jacks
10. Dips
11. Coupon swings
12. Step ups
We also ran twice around the short loop of the parking lot.
Finished with five minutes of pax choice.
End in COT
Location: Gridlock
Date: 2022-01-06
Weather: It was so cold, we had to chop up the piano for firewood. It gave us two cords. 🙂
Q: Muck
PAX: 12 – Bootlegger, Zebra, Showcase Showdown, Sous Vide, Oshag, Santa’s Little Helper, Possum, Gutterball (DR), Geppetto, Steve-O, Red Flanders, Muck
Warm-O-Rama
– Michael Phelps
– Arm across chest (switch)
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pulls (switch)
– Grass grabbers, 10, IC
Tha Thang
76ers (7 reps at 6 stations):
Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the 4th cone… turn around and repeat 7 reps at each cone coming back.
Five rounds:
1st round: Mercans
2nd round: Big Boy Situps (007 style)
3rd round: Plank jacks
4th round: American Hammers (2 is 1)
5th round: Box cutters
Mosey to the coupons by the baseball shelter for some Benjamins.
Benjamins (everything = 100)
Round 1: 25 Curls >>> 25 Walking Lunges >>> 25 Mercans >>> 25 Walking Lunges back to coupons
Round 2: 25 Shoulder Presses >>> 25 High Knees >>> 25 Mountain Climbers (Sous Vides) >>> 25 High Knees back
Round 3: 25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC's >>> 25 Bear Crawl steps back
Round 4: 25 Coupon swings >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back
Round 5: 25 Raggedy Ann’s (each side) >>> 25 Bernies >>> 25 Cross crunches (elbows to opposite knees) >>> 25 Bernies back
Moseyed back to the flag for five minutes of pax choice Mary. All 11 pax members chose an exercise and a count. Winner was Bootlegger, going strong with 15 burpees. 🙂
End in COT
Location: Paddock
Date: 2022-01-05
Weather: 42, breezy
Q: Boo Boo
PAX: 4 – Boo Boo, Weird Science, Whitewall, Sous Vide
Warm-O-Rama
Random stretches
Tha Thang
Up Rows – AMRAP 45 seconds
Over hand hang holds – 45 seconds
Plate Pinch – 45 seconds each hand
Curls – AMRAP 45 seconds
Tricep Extensions – AMRAP 45 seconds
Hollow Boats – 1 minute
Flutter kicks – 1 minute
Side Plank – 1 minute each side
25 second rest between movements
4 sets
End in COT
Location: Gridlock
Date: 2022-01-04
Weather: 22 and Clear
Q: Lansbury
PAX: 12 – Lansbury, Lincoln Log, Red Flanders, Muck, Axeman, Sous Vide, Possum, 49er, Showcase Showdown, The Janitor, Geppetto, Steve-O
Warm-O-Rama
Usual
Tha Thang
5-10-15-20-25-20-15-10-5 reps of Merkins, Flutter Kicks, and squats.
Basketball court suicide between each round.
Mosey to baseball field entrance. Calf raises, Copperhead Squats, and Lunges (20-15-10/40-30-20/20-15-10).
End in COT
Location: Gridlock
Date: 2022-01-03
Weather: It was so cold, if we had milked cows, we would have gotten ice cream.
Q: Muck
PAX: 8 – Sous Vide, The Janitor, Possum, Steve-O, Axeman, Geppetto, Chewbacca, Muck
Warm-O-Rama
Nah baby nah.
Tha Thang
After Incognito’s surprise announcement, the pax pressed on to do a 2.4 mile loop, with seven stations of PT.
1st station: 22 squats, 22 mercans (to celebrate our new year)
Stations 2-7: 20 squats, 20 mercans (station 4 was inclines)
End in COT
Location: Birds Nest
Date: 2022-01-03
Weather: 28, windy
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Doc Holiday
Warm-O-Rama
Arm stretches
Tha Thang
All exercises 30 seconds AMRAP with 30 second break.
Tricep Extensions
Up Rows
Chest Presses
OH presses
Plank (1 minute hold)
Curls
Bent over rows
Single arm shoulder shrugs (switch arms after 30 seconds)
End in COT
Location: Gridlock
Date: 2021-12-28
Weather: 48 and cloudy with a few sprinkles.
Q: Sous Vide
PAX: 7 – Sous Vide, Axeman, Zebra, Incognito, Possum, 49er, Muck
Warm-O-Rama
Dynamic stuff
Tha Thang
Started with a big lap around the parking lot. Got into groups of two. We did 5 exercises for 1 min each and then ran another lap. We did three rounds. Round 1- flip the tire, coupon thrusters, SSH’s, box jumps, plank.
Round 2- flip the tire, coupon curls, mountain climbers, split squats, LBC’s.
Round 3- flip the tire, Mercans, plank jacks, leg kicks, big boy sit ups.
Finished with 3 minutes of Mary.
End in COT
Location: Gridlock
Date: 2021-12-27
Weather: 55 degrees; ground was wet, but no precipitation during the WO
Q: Incognito
PAX: 4 – Sous Vide, Possum, Muck, Incognito
Warm-O-Rama
No Warmup
Tha Thang
Rucked around the Shillito loop and once around the parking lot
Was a great morning with my 3 favorite people.
End in COT
Location: Paddock
Date: 2021-12-22
Weather: Cool and clear
Q: Weird Science
PAX: 4 – Weird Science, Sous Vide, Boo Boo, Zebra
Warm-O-Rama
Stretch on own and wonder if the car pulling in is Zebra or a drug dealer?
Tha Thang
Deck of Death
Hearts=Merkins
Clubs =curls
Spades = shoulder press
Diamonds Triceps extensions
Face cards = 10 Big Boys
Jokers= 13 Arods
End in COT
Location: Gridlock
Date: 2021-12-21
Weather: High 20s
Q: Wally World
PAX: 11 – Wally World, Showcase Showdown, Possum, The Janitor, Steve-O, Geppetto, Muck, Raquel, Oshag, Sous Vide, Incognito
Warm-O-Rama
Various stretches
Tha Thang
Ladder workout on the tennis courts. Do 20 reps of each exercise, starting at the base rung and moving up one rung each time. On the way up the ladder, do 10 reps until you get to the last rung, which you do 20, then 10 of each exercise on the way back.
Base rung: Squats
1: LBCs
2: Merkins
3: Gas pumps
4: Lunges
5: Shoulder taps
6: Cockroaches IC
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees
Shoutout to Geppetto for the home brews & coal!
End in COT
Location: Gridlock
Date: 2021-12-20
Weather: Clear, Cold, Full Moon, Cold, Frosty Ground, and Cold
Q: Muck
PAX: 10 – Santa’s Little Helper, Oshag, Muck, Possum, Geppetto, Steve-O, Radio, Zebra, The Janitor, Axeman
Warm-O-Rama
The scheduled Q was a little late so the birthday boy got things started with a Mumble Ruck. That only lasted half the route, hence the title.
Tha Thang
Ruck for 25 minutes out and back to the scoreboard hill.
Paired up – one PAX squated with 2 ruck sacks while the other completed 5 Merkins, 5 Burpees, 5 SSH, and then a run up and down the hill – Repeato 3 times each
Round 2 – Flutters with ruck overhead while partner completed a rifle carry with his ruck up and down the hill – repeato 3 times each.
Happy Birthday, Muck!!
End in COT
Location: Birds Nest
Date: 2021-12-20
Weather: 23
Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday
Warm-O-Rama
Arm stretches
Tha Thang
4 Rounds:
30 seconds AMRAP curls
30 seconds AMRAP tricep extensions
30 seconds AMRAP OH presses
2 minutes side planks
1 minute flutter kicks
30 second AMRAP up rows
1 minute open boat hold
1 minute shoulder shrugs (30 second each side)
End in COT
Location: Foxhole
Date: 2021-12-18
Weather: Low to Mid 50’s – damp but no actual percipitation
Q: Incognito
PAX: 3 – Animal Style, Sparky, Incognito
Warm-O-Rama
A few stretches
Tha Thang
Today was a rinse and repeat day.
We grabbed a coupon for each PAX and did the below for what remained of the hour following warmups.
10 Burpees
15 Dead Lifts
15 KB Swings
20 Merkins
20 Bicep Curls
25 SSHs
25 Mtn. Climbers
20 Lunge Walks
Run
End in COT
Location: Gridlock
Date: 2021-12-18
Weather: Gloomrific
Q: Muck
PAX: 13 – Possum, Raquel, Subject Matter, Radio, The Janitor, Steve-O, Oshag, Santa’s Little Helper, El Fed, Axeman, 49er, Showcase Showdown, Muck
Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)
– Runners stretch (switch)
– Quad pulls (OYO)
– Grass grabbers (15)
Mosey to the coupons on the football field. Each pax took a coupon to the end zone line nearest the scoreboard.
Tha Thang
In the spirit of the 12 Days of Christmas, the Q would give out the exercise, and the pax would do the exercises, working back to the first day..
On the ____ day of Christmas, the good Q gave to me:
1. One 200 yard mosey;
2. Burpees
3. No Surrenders
4. Merkins with rotation
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys
Then, we fell into a C-H-R-I-S-T-M-A-S Burning Ring of Fire… 90 seconds on, 30 seconds rotation to the next exercise:
Curls
Hurleys (Bobby)
Reverse Lunges
Imperial walkers
Side to side Jump Squats
Tricep press (behind the head)
Mercans
American Hammers
Side straddle
Put coupons away, mosey back to the flag.
Merry Christmas to all and to all a great weekend!
Check out my playlist on Amazon Music: F3 Mix 12_18_21
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gfhaGPQLnfLmdyMAy6E7JTLpr
End in COT
Location: Gridlock
Date: 2021-12-16
Weather: Somewhere in the 50’s and WINDY
Q: Incognito
PAX: 17 – Wally World, Zebra, Red Flanders, Lincoln Log, Muck, Showcase Showdown, Possum, The Janitor, Raquel, Geppetto, Lansbury, Bootlegger, Steve-O, Sous Vide, Oshag, Incognito, Santa’s Little Helper
Warm-O-Rama
Stretch and mosey to top of parking lot
Tha Thang
Tabata: 30 seconds on, 12 seconds off
Had sets of two or three exercises that we did thrice:
Squats – SSHs
Newton’s Cradle – Mountain Climber
Reverse Lunge – Pulse Left Lunge – Pulse Right Lunge
Merkins – Plank – Jump Squat
Burpees – Left Glute Lift – Right Glute Lift
Flutter Kicks – Plank
Surfer Jump – Mountain Climbers
Burpees – Left Side Plank – (Standard Plank in lieu of rest) – Right Side Plank
End in COT
Location: Gridlock
Date: 2021-12-14
Weather: Cold but cold
Q: Oshag
PAX: 13 – Incognito, Red Flanders, 49er, Steve-O, Possum, The Janitor, Sous Vide, Santa’s Little Helper, Axeman, Showcase Showdown, Lansbury, Raquel, Oshag
Warm-O-Rama
Mosey to basketball courts – Up & Down Dog, Dynos – we noticed we were in the middle of a meteor shower while enjoying the gloom – dodging meteors was an important skill this morning.
Tha Thang
We circled up in the middle of the 2 basketball courts (the dot of the i). We would rotate working our way into the middle of the circle using different exercises – Bear Crawl to the middle stopping for a Merkin with each stride, lunging to the middle and stopping for a Squat with each stride, hoping with a SSH each time, along with a few other variations – each time we worked our way from the middle we did a reverse Bear Crawl until those got really hard and we switched to a Reverse Lunge.
Between sets of circle exercises – we ran around the tennis courts – the stem of the i.
To finished, we counted off in 3’s and sprinted into the middle of the circle and Bernie’d to the outside of the circle.
End in COT
Location: Paddock
Date: 2021-12-15
Weather: 52
Q: Boo Boo
PAX: 4 – Sous Vide, Boo Boo, Weird Science, Wally World
Warm-O-Rama
Arm stretches
Tha Thang
4 rounds with 25 second rest between movements:
30 sec overhand hold hang
1 minute side lying leg lifts
2 minutes side plank
30 second dead bugs
1 minute open boat hold
30 second curls
30 second triceps extensions
30 second single leg jack knives
1 minute outlaws
End in COT
Location: Gridlock
Date: 2021-12-13
Weather: 30 and clear
Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, Muck, Axeman, Zebra, The Janitor, Chewbacca, Possum, Steve-O
Warm-O-Rama
No warm up
Tha Thang
Rucked and stopped every few minutes to do 60 seconds of never surrenders while hold your ruck, thrusters, traveling side plank 30 seconds each way, floor press with ruck in hands, and dips.
End in COT
Location: Birds Nest
Date: 2021-12-13
Weather: 28, clear
Q: Weird Science
PAX: 3 – Weird Science, Doc Holiday, Boo Boo
Warm-O-Rama
Random stretching
Tha Thang
Deck Of Death:
Clubs: Curls
Diamonds: Triceps Extensions
Hearts: Front Raises
Spade: OH Presses
FC: 10 Merkins
End in COT
Location: Gridlock
Date: 2021-12-09
Weather: Below freezing
Q: 49er
PAX: 8 – 49er, Lansbury, Possum, Sous Vide, Wally World, The Janitor, Geppetto, Steve-O
Warm-O-Rama
Grass grabbers IC
Hillbillies IC (a terrible cadence at that)
High knees IC (fastest cadence ever)
Plank/up-dog/down-dog stretches
Mosey to the coupon corner of the parking lot
Tha Thang
4-Corners
Corner 1 – 10/20/30/40 coupon curls
Corner 2 – 10/20/30/40 reverse lunges
Bernie to corner 3
Corner 3 – 5/10/15/20 merkins
Corner 4 – 10/20/30/40 calf raises or step-ups on the curb
Short Dora 1,2,3 – 1 pax works while the other moseys to the crosswalk, does 5 flying squirrels and moseys back
1 – 50 overhead presses
2 – 100 merkins
3 – 150 squats w/ or w/o weight
End in COT
Location: Paddock
Date: 2021-12-08
Weather: High twenties
Q: Wally World
PAX: 4 – Wally World, Whitewall, Boo Boo, Sous Vide
Warm-O-Rama
Various stretches
Tha Thang
Rucked up and down the hill
Every other time we hit the top, we did 10 merkins.
Every other time we hit the bottom, we did 10 squats.
End in COT
Location: Gridlock
Date: 2021-12-04
Weather: Dry and cool
Q: Geppetto
PAX: 12 – Radio, Santa’s Little Helper, Sous Vide, Oshag, Showcase Showdown, Chewbacca, Possum, Raquel, Zebra, Axeman, The Janitor, El Fed
Warm-O-Rama
Micheal Phelps, Windmills, low swing, high swing, rowboat.
Tha Thang
Four stacks of index cards in four locations. PAX have veto power to pull off a stapled card to reveal the exercise below as they cycle through.
Turntable with various vinyl records available. Each pax has a veto on LPs.
End in COT
Location: Gridlock
Date: 2021-12-07
Weather: 26 Deg and Clear. Picturesque sunrise after the beatdown.
Q: Lincoln Log
PAX: 14 – Lincoln Log, Oshag, The Janitor, Sous Vide, Boo Boo, Possum, Steve-O, Showcase Showdown, Geppetto, Incognito, Santa’s Little Helper, Raquel, Axeman, 49er
Warm-O-Rama
Michael Phelps
Hill Billies – 14 IC
Grass Grabbers – 14 IC
Copperhead Squats – 14 IC
SSH – 14 IC
Tha Thang
Standard sweat proof deck of cards:
❤ – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back.
Thor’s Hammer
1 BBS, 4 Am Hams
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
5 BBS, 20 Am Hams
6 BBS, 24 Am Hams
End in COT
Location: Gridlock
Date: 2021-12-06
Weather: Rain and lightning
Q: Zebra
PAX: 3 – Sous Vide, Possum, Zebra
Warm-O-Rama
Not an easy day to roll out of bed when you hear the wind blown rain thrashing against the windows. 3 HIMS persevered to show up today Rain or Shine.
Warm up with arm stretches, Copperhead squats IC, Finkle Swings IC, Grass Grabbers IC
Tha Thang
40 minutes of EMOM with range of reps for pax to modify.
Rotation of Arms/Legs, Core and Cardio including:
Merkins, LBC’s, Line Jumps, Squat Press, American Hammers, Side Straddle Hop, Curls, Superman’s, Jump Rope, Burpees, Heel Touches, High Knees, Lunges, Plank Hold, Flutter Kicks, Pickle Pounders, Skaters, Wall Sits, Freddie Mercury’s and Shoulder Taps
End in COT
Location: Birds Nest
Date: 2021-12-06
Weather: 54, rain
Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday
Warm-O-Rama
No warm o rama
Tha Thang
1 minute step ups
1 minute side lying leg lifts (switch sides at 30 second mark)
20 deadlifts
15 squats
45 sec squat hold
1 minute calf raises
1 minute outlaws (switch rotation at 30 sec mark)
20 alternating lunges
Complete all using ruck. Repeat 4 times with 30 sec break between movements.
End in COT
Location: Gridlock
Date: 2021-12-02
Weather: Awesome
Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Incognito, Sous Vide, Raquel, Showcase Showdown, Geppetto, Steve-O, The Janitor, Thin Mint, Axeman, Red Flanders, Possum
Warm-O-Rama
Mosey to basketball courts – stretching and dynos.
Tha Thang
Deck of Life
Spades – modified Celebration of Life using both basketball courts
Diamonds – the dreaded Catalina Wine Mixers
Clubs – Big Boy Sit-ups
Hearts – Dive Bombers
5’s – Modified Burpees – Walmart, One-Legged, Walkout – and 4 count Bear Crawls
Aces – T-Jacks & High Skips
Joker – Indian Run
Didn’t make it through the run, but it was a good beat down anyway. Feeling the smoke now.
End in COT
Location: Paddock
Date: 2021-12-01
Weather: 40
Q: Boo Boo
PAX: 3 – Boo Boo, Whitewall, Wally World
Warm-O-Rama
Random stretches
Tha Thang
Deck of Death (with ruck plate)
Club – curls
Hearts – rows
Spade – kneeling single arm shoulder press (each side)
Diamonds – tricep extensions
FC – 5 burpees (name the song 1 less, name the artist 1 less)
Joker – 5 pull ups, hill run, 5 pull ups
End in COT
Location: Gridlock
Date: 2021-11-30
Weather: 37° clear
Q: Lansbury
PAX: 13 – Lansbury, Axeman, Chewbacca, Steve-O, Boo Boo, Muck, Wally World, Incognito, Sous Vide, Showcase Showdown, Santa’s Little Helper, Oshag, Geppetto
Warm-O-Rama
Was there even one? Ring of Fire+Dynamic warm-up
Tha Thang
Mosey
AMRAP: 5 pull-ups, 10 Dead Bugs, 15 Squats, 20 LBCs, and parking lot mosey. Most PAX performed 7-9 cycles.
Mosey
5 minutes Pilates
End in COT
Location: Gridlock
Date: 2021-11-29
Weather: 26 and clear
Q: Lansbury
PAX: 9 – Lansbury, Geppetto, Steve-O, Possum, Axeman, Muck, Sous Vide, Oshag, Santa’s Little Helper
Warm-O-Rama
Dynamic warm-up
Tha Thang
Half Mile ruck
Sevens doing split squats and hand release merkins
10 minute emom of squat presses and little baby crunches
Half mile ruck
End in COT