BACKBLASTS

Location: The Fort
Date: 2021-06-30
Weather: Steamy

Q: Glaucoma
PAX: 8 – Shank, Miracle Gro, Shooter, Coach K, Chugginton , Google, Farva, Bambi

Warm-O-Rama
Rocked over to the tennis courts with Miley Cyrus “party in the USA”
Played “ragged ole flag” Johnny Cash during cop
Arm circles/ michale Phelps
Plank stretching
Merkin waterfall 10 merkins: 10 sec high plank hold
9 merkins: 9 sec hold
8 merkins: 8 sec hold
Grassgrabbers
7merkjns; 7 hold
6 merkins: 6 hold
5 merkins: 5 hold
Grassgrabbers
4 merkins: 4 hold
3 merkins: 3 hold
2 merkins: 2 hold
1 merkin. Finish

Tha Thang
“Party in the USA” Miley Cyrus. 6 t merkins on one end, Bernie sanders to other end 6 jump squats

48 sec plank hold to “taps”
30 sec ace /Gary to “bugle call” the. Switch

“Courtesy of the red/ white/ blue” same sequence as above. 3 burpees one end, 10 donkey kicks other end

Same ab work as above

“American soldier” same sequence as above.. 4 Bonnie Blairs: 4 T merkins. Repeat entire song

Same ab work as above

End in COT

Location: The Fort
Date: 2021-06-28
Weather: Sticky icky

Q: Glaucoma
PAX: 6 – Shooter, Farva, Dry Rub, Chugginton , Miracle Gro, Coach K

Warm-O-Rama
Mosey to tennis courts
20ssh (IC)
Grassgrabbers 10(IC) l,r,c
15ssh
Plank stretching
10ssh
Plank stretching (faster)

Tha Thang
Thang1
“Talking to Jesus” length of tennis courts and Bernie sanders back. Everytime the song says “Talking to Jesus” do a burpee

Thang 2
Animal walking : on 1 half of one court.
Complete a square along the tennis court.
Along sideline: bear crawl,
Baseline: crab walk
Other side line: gorilla walk
Baseline (close to net) frog jump
At beginning do 2 merkins and increase by 2 every time around the square
Played song “raise a hallelujah” roughly 8 minute song

Thang 3
Merkins: air raises completed 2:8, 4:16, 6:24, 8:32, 10:40

Big bois: lbc completed 2:8, 4:16, 6:24, 8:32, 10:40

End in COT

Location: Gridlock
Date: 2021-07-01
Weather: A break in the rain before downpour

Q: Zebra
PAX: 9 – Possum, Sous Vide, Lincoln Log, Muck, Lansbury, Nurse Joy, Wally World, Incognito, Zebra

Warm-O-Rama
Various arm stretches
Runners stretch
SSH IC
Copperhead squats IC

Tha Thang
Mosey to pull up shelter
Today was a rotation of Cindy and Tabatas
6 min of Cindy (5 pull ups, 10 merkins, 15 squats)
4 min of tabata (20 seconds work – 10 seconds rest) Wall sits
6 min of Cindy
4 min of tabata – American Hammers
4 min of Cindy
4 min of tabata – Planks

Mosey back to the flag

End in COT

Location: Paddock
Date: 2021-06-30
Weather: 70’s, humid

Q: Boo Boo
PAX: 2 – Boo Boo, Incognito

Warm-O-Rama
No warm o rama

Tha Thang
Run 3.6 miles and finished with 5 minutes of random Mary.

End in COT

Location: Paddock
Date: 2021-06-25
Weather:

Q: 3D (DR)
PAX: 3 – 3D (DR), Duggar, Suds

Warm-O-Rama
Since YHC was given the Q at 5:29 there wasn’t much planning, gave the disclaimer to FNG Greg Washnock. Ran a lap around the lot. Did some SSH, imperial and hillbilly walkers and stretching.

Tha Thang
Ran to the bottom of the parking lot hill, 11s on the hill. 1 squat at bottom, 10 burpees at top, run down 2 squats, 9 burpees at top and so on. Good mumblechatter explains F3 to FNG and catching up on life as we all knew each other. Ended with some Mary. Introduced a new exercise.

Low Country Crab
Start in a crab position. (Basically inverse of a bear crawl, facing the sky on all fours, butt off ground)
Count 1 – lift right hand and left foot and touch them together.
Count 2 – back on all 4
Count 3 – left hand and right foot touch
Count 4 – back on all 4

End in COT

Location: Gridlock
Date: 2021-06-28
Weather: The question you have to ask yourself is, “Does it get any better?” And the answer is, “No, it does not.”

Q: Muck
PAX: 9 – Axeman, Zebra, Incognito, Ronaldo, Possum, Sous Vide, Radio, Nurse Joy, Muck

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
Let’s roll!

Tha Thang
2.4 mile Gridlock loop, with six exercise stations mixed in. Rucks stayed on throughout.

1st station- 20 squats, 20 mercans, 20 lunge steps.

2nd station- 20 squats, 20 mercans

3rd station- 25 squats, 25 mercans

4th station- 25 squats, 25 decline mercans

5th station- 25 squats, 25 mercans

6th station- 25 squats, 25 mercans

Prayers for Miami building collapse.

End in COT

Location: Birds Nest
Date: 2021-06-28
Weather: 74, humid

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
Leg stretches and finkle swings

Tha Thang
4 Rounds:
Squats with ruck and SB – 20
Deadlifts with ruck and SB – 20
Ruck Lunges – 20 alternating
1 min OH Ruck squat hold
2 min warrior pose (switch stance at halfway)
20 yard duckwalk and bear crawl back

Finisher:
1 lap of goat trails

End in COT

Location: The Fort
Date: 2021-06-25
Weather: Nice/ crispy

Q: Glaucoma
PAX: 6 – Coach K, Shank, Miracle Gro, Chugginton , Bambi, Dry Rub

Warm-O-Rama
Mosey
Plank stretching
Grassgrabbers
SSH

Tha Thang
Mosey (about a 4 minute run)

Round 1:
Merkins: shoulder taps
6:24, 8:32, 10,40

Mosey (same as above)
Jump squats: curtesy lunges
6:24, 8:32, 10:40

Mosey
Burpees: ssh (single. Count)
6:24, 8:32, 10:40

Mosey
Abo Rama x2.. all forms of an LBC with legs in different positions) 🔥

End in COT

Location: The Fort
Date: 2021-06-21
Weather: Breezy & Warm

Q: Glaucoma
PAX: 6 – Bambi, Glaucoma, Google, Farva, Shooter, Coach K

Warm-O-Rama
Mosey
SsH
Grassgrabbers (lRC) 10
SSH
Plank stretching
Merkins (10sC)

Tha Thang
Hill 1 ( 11’s) about a 30 yard moderate hill.
Top of hill start 10 T Merkins
Bottom of hill 1 Copperhead squat

Up and dow until

1 T merkin, 10 CH squat

Hill 2 ( 11’s) different hill 30 yards with a steep 10 yard finish

10 jump squats (at top) 1 Big Boi (at bottom)

Did this as a group until..

10 big boi and 1 jump squat

Mosey bag to the flag.. this one was a gasser

End in COT

Location: Gridlock
Date: 2021-06-26
Weather: Around 70+ very nice

Q: Incognito
PAX: 7 – Incognito, Sous Vide, Axeman, Raquel, Radio, Possum, 49er

Warm-O-Rama
Stretch and Warmup

Tha Thang
Route 66 around the football field
Lunges
then again, only with
Merkins

Gather round coupons and partner up
1 partner does 1st exercise and the other does the 2nd exercise, then they switch.
10 reps of everything, 5 sets
Curls – Dips
Squat Press – Merkins
Kettle bell swings (did 20 of these) – Burpees
Coupon Squat – Bent Over Rows
Leg Lift – American Hammer

End in COT

Location: Foxhole
Date: 2021-06-26
Weather: 60’s, breezy

Q: Boo Boo
PAX: 6 – Sparky, Wally World, Matlock, Lansbury, TStark, Fergie

Warm-O-Rama
Mosey to coupons
Head to toe stretches
Frankensteins
Butt kickers
High knees
A skips

Native Persons run around building

Tha Thang
Diamonds – OH presses
Clubs – Curls
Hearts – chest presses (double number)
Spade – Tri extensions

Jack – 1 min plank 5
Queen – barrel roll burpees 5
King – man maker 5

Joker – get up race down side parking lot

Mosey back to flag

End in COT

Location: Gridlock
Date: 2021-06-24
Weather: Mid 60s

Q: Wally World
PAX: 6 – Wally World, Ollie, Sous Vide, Possum, Incognito, Nurse Joy

Warm-O-Rama
Assorted stretching, mosey to the shelter by the playground

Tha Thang
22 reps of each exercise. Did a ladder routine, where you do exercise 1, run to the road, do exercise 1 & 2, run to the road, do exercises 1, 2, & 3, etc.

1st exercise: LBCs
2nd exercise: Squats
3rd exercise: Push-ups
4th exercise: Crunch extenders
5th exercise: Lunges (1 is 1)
6th exercise: Dips
7th exercise: American hammers (2 is 1)
8th exercise: Monkey humpers

Oshag said to make this a memorable workout because it is Possum’s last one for awhile, so I tried to do just that by playing Taylor Swift’s song “22” on repeat the whole time.

End in COT

Location: Paddock
Date: 2021-06-23
Weather: Low 50s

Q: Wally World
PAX: 3 – Boo Boo, Wally World, Sous Vide

Warm-O-Rama
Various stretching – mostly focused on legs

Tha Thang
Jogged around paddock, stopping at various points to do exercises, such as mericans, squats, deadbugs, etc.

Did some exercises at the shelter:
– Pull-ups
– Bench squats
– Dragonflies
– Picnic table shoulder press
– Dips
– Hanging knee raises

Finished with some ab work in the parking lot:
– Snow angels
– Reverse sit-ups

End in COT

Location: Gridlock
Date: 2021-06-22
Weather: Cool, perfect

Q: Oshag
PAX: 8 – Santa’s Little Helper, Oshag, Incognito, Sous Vide, Nurse Joy, Boo Boo, Possum, Wally World

Warm-O-Rama
Mosey to football field, the Q chased off skunks while the PAX gathered coupons and ‘The Tube.’ Some of the more insignificant PAX complained their feet got wet whilst retrieving the gear – the Q showed no sympathy or concern.

Tha Thang
Tube carried – varied between forward and backward
Stations – coupon work – curls, chest press, overhead press, bent over rows
Non-Coupon Stations – Sous Vides, running stairs

In between sets, we hammered out 5 Burpees, a jail break the length of the parking lot, 5 Burpees, jail break back, and 5 Burpees

Repeated as necessary until we ran out of time.

End in COT

Location: Rolling Hills
Date: 2021-06-19
Weather: Gorgeous

Q: Oshag
PAX: 3 – Boo Boo, Axeman, Oshag

Warm-O-Rama
Slow pace roll to Harrodsburg Road

Tha Thang
19 mile ride through the rolling hills of Central KY

The Eagle – Eddie Benton – made his F3 debut. We’ll get him added.

End in COT

Location: Birds Nest
Date: 2021-06-21
Weather: 74, breezy

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
Ruck 2 miles and at every quarter mile using ruck do 10 squats, 10 Merkins, 10 deadlifts, 10 OH presses.

1 lap of goat trails

End in COT

Location: Foxhole
Date: 2021-06-19
Weather: Humid 72 degrees

Q: Sparky
PAX: 3 – TStark, Wally World, Sparky

Warm-O-Rama
Disclosure, arm stretches, leg stretches, SSH, grass grabbers, ab vigoda, slow mosey with a brief stop to chat with Kung Fu Panda (Ken) and tell him what F3 is about. Continued with the mosey

Tha Thang
Six stations 1. Kettle ball swing 2. Medicine ball core work 3. Celebration run retrieving small cones 4. Coupon work (OH press, curls, bench press) 5. Jump rope 6. THE TIRE FLIP
Three rounds
End COT and discussed being a father and advise to the existing fathers and future fathers to be.

End in COT

Location: Gridlock
Date: 2021-06-19
Weather: A beautiful 70 degrees!

Q: Radio
PAX: 6 – Sous Vide, Muck, Hertz, Alfalfa, Raquel, Radio

Warm-O-Rama
Intro and disclaimer; Michael Phelps OYO, 12 Grass Grabbers -IC; 9 Hillbillies-IC; Groin Stretch to L (9 sec.) then to the R (9 sec.) then repeat; High Knees; Butt Kickers;Walking Knee Hugs; Quad Pull; Frankensteins; Pigeon Pulls; then Mosey to below FB Scoreboard.

Tha Thang
The Work – 1)bear crawl to scoreboard, 30 mountain climbers, jog to bottom, and low plank for 30 seconds. 2) sprint up to scoreboard, 30shoulder taps, jog to bottom, high plank for 1 minute. 3) Bernie up to scoreboard, 30 plank jacks and recover. 4) Forward Lunge with twist to FB midfield, Bernie to far end, side plank on left side 30 sec. 5) Carioca to midfield, switch lead leg and continue to scoreboard end, side plank on right side 30 sec. 6) sprint to midfield, high shuffle to far end, plank for 30 sec., high shuffle with other lead leg to midfield, walk to coupons. 7) Take 2 coupons and Farmer Walk down toward the creek, 3 Manmakers, Farmer Walk back up, 3 Manmakers.
8) 3 Manmakers, rifle carry one coupon guyh down toward the creek, 3 Manmakers, walk and curl your coupon across the creek to VB court, and divide into 2 teams of 3.
The Play – play VB games to 3 points and winners do a prescribed number of “fun activity” and losers do double the “fun activity”.
Game 1 – pull-ups 6/12
Game 2 – coupon squats 15/30
Game 3 – bench step ups 18/36
Game 4 – coupon curls 21/42
Game 5 – coupon chest press 24/48
Game 6 – tricep dips 21/42
Game 7 – coupon rows (upright or bent over 18/36
Walk coupons back to FB bleachers and complete 6 overhead presses, put coupon away, mosey back to flag.

The Talk- during mosey #1 talked about fun experiences with our children as dads (if not a dad, share fun experience investing into someone else’s children). During mosey #2 coming back shared memorable experiences with our dad, grandfather or GGF. Did Name-o-Rama and shared with whole group things we value about our D, GF, and GGF.

End in COT

Location: Gridlock
Date: 2021-06-17
Weather: Currently, it’s 66 and sunny in San Diego.

Q: Muck
PAX: 9 – Doc Brown, Lincoln Log, Raquel, Wally World, Boo Boo, Oshag, Nurse Joy, Muck, Santa’s Little Helper

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

Tha Thang
Diego (Dora’s cousin)…

Mosey to coupons… take coupons to hill by scoreboard (everyone with a coupon)

Partner up… one PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete.

1st round:
Top: 50 Tricep Extensions
Bottom: 10 Plank Jacks

2nd round:
Top: 100 Shoulder presses
Bottom: 10 Upright rows (carrying your coupon to the bottom and back up)

3rd round:
Top: 150 Curls
Bottom: Lunge walk >>> 10 Squats >>> lunge walk back

4th round:
Top: 200 Bentover Rows
Bottom: “Crawl bear” down >>> 10 No Surrenders >>> “bear crawl” up

5th round:
Top: 250 Mercans
Bottom: Bernie down >>> 10 Big Boy Situps >>> Bernie back up

6th round:
Top: 300 – SSH (cut short due to time)
Bottom: 10 Bench Presses (carrying your coupon to the bottom and back up)

Mosey to return coupons…

Mosey to flag.

Arriving at the flag, we did 25 (4 count) SSH’s to make up for the ones lost on the 6th round.

San Diego is the eighth largest city in the US, but only has one major professional sports franchise… the San Diego Padres.

Your Cincinnati Reds (who are on a six game winning streak) will begin playing the Padres tonight in San Diego.

This has nothing to do with the beatdown other than we did a Diego. Thought you would like to know. 🙂

End in COT

Location: The Fort
Date: 2021-06-16
Weather: Perfext

Q: Miracle Gro
PAX: 9 – Chugginton , Dry Rub, Shank, Shooter, Coach K, Farva, Google, Glaucoma, Bambi

Warm-O-Rama
We have a 2.2 mile path around the park.. in talking. With miracle grow, he wanted to venture around the path, stopping at intervals along the way..

1st stop warm up: arm circles, Michael Phelps, overhead claps, hillbilly walker 10 IC, plank stretching (with grunting)

Tha Thang
Continue to mosey along path.. stop at intervals along the way

Stop 1) 40 T merkins, 40 shoulder taps
Mosey
2) 40 curtesy lunges
Mosey
3 ) 40 air squats
Mosey
4) magically found coupons 40 total curls with coupons, 40 simbas
Mosey to starting point.

End in COT

Location: Paddock
Date: 2021-06-16
Weather: 60

Q: Boo Boo
PAX: 6 – Boo Boo, Whitewall, Herbie , Oshag, Sous Vide, Muck

Warm-O-Rama
No warm o rama

Tha Thang
5 sets (no rest between sets):
10 leg lifts
15 ruck rows
21 ruck overhead walking lunges
(Stress position before next set: Al Gore, Plank, Warrior Pose, 10 Merkins)

Ruck remainder of time

End in COT

Location: Gridlock
Date: 2021-06-15
Weather: 60, less humidity than it has been, very nice

Q: Incognito
PAX: 4 – Incognito, Oshag, Sous Vide, Wally World

Warm-O-Rama
Warmup studf

Tha Thang
21 – 15 – 9 reps of 3 exercises, in between them we moseyed down the lane and sprinted back up.
1st set
Overhead press
Overhead claps
Carolina dry dock

2nd set
Curls
Half curls
Crouching curls

3rd set
Merkins
Bench press
Decline Merkins

4th set
Coupon squats
Lunges
Monkey humpers

5th set
Gas pampers
Scissor clapper
LBC

End in COT

Location: The Fort
Date: 2021-06-14
Weather: Pleasant

Q: Glaucoma
PAX: 7 – Google, Dry Rub, Shooter, Bambi, Farva, Coach K, Miracle Gro

Warm-O-Rama
Mosey toward bball courts
20 ssh IC
Arm circles/ Michael Phelps
Abe vigota IC
15 SsH IC
Grassgrabbers IC

Tha Thang
Continue mosey to bball courts.. on way there..

50 T merkins IC
50 copper head squats IC

At bball courts. F3 gotcha

Just like bball camp in middle school except with an f3 twist.

The classic game of basketball gotcha where everyone lines up behind the three point line.. there are two balls.. the first shot is always a 3 pointer. Your goal is to 1) make the three or 2) get the rebound and put it in before the PAX behind you makes his..

F3 twist. When you get knocked out go to the side and do 5 t merkins, 5 big bois, 5 jump squats. Repeat that sequence until the game is over.. with that, all pax in line waiting to shoot do overhead claps until your turn to shoot

Winners:
Glaucoma
Coach K
Bambi

In between games we did 25 count ace/ Gary and a shortened round of ab o Rama.

The mosey back was quite a hike as well. It was fun.

End in COT

Location: Gridlock
Date: 2021-06-14
Weather:

Q: Zebra
PAX: 8 – Oshag, Radio, Axeman, Doc Brown, Sous Vide, Muck, Santa’s Little Helper, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
Switched things up today and kept our rucking in the parking lot.
5 Rounds
Ruck the loop of the lot with run/mosey up the hill
10 Step Ups
10 Ruck Merkins
10 Squats
10 OH Press
10 Curls
10 OH Lunges
10 4 ct. Flutter Kicks

Last round doubled everything to 20

End in COT

Location: Birds Nest
Date: 2021-06-14
Weather: 64

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
Finkle swings, hamstring/knee stretches, hip / ankle rotations

Tha Thang
4 Sets with 30 second rest between movements and all with ruck on:
20 – Squats
2 min – Warrior Pose
20 – Deadlifts
1 minute – Weighted Squat Hold
20 – Weighted alternating forward lunges
20 yards – Duckwalk down bear crawl back

1 lap of goat trails around stadium

20 LBC
20 Flutter Kicks
20 Goldeneyes
20 Big Boys

End in COT

Location: The Fort
Date: 2021-06-09
Weather: Steamy

Q: Glaucoma
PAX: 7 – Google, Farva, Shank, Bambi, Coach K, Shooter, Miracle Gro

Warm-O-Rama
20 Ssh
Plank stretching
Grassgrabbers
15 SSH

Tha Thang
“Soul on Fire” play the song. SSH through the entire song and burpee every Soul on Fire 🔥

The rest of the Thang:

4 of Pax run a designated 2-3 minute run
Other 4 Pax amrap a series of two exercises

1) 10 curls: 10 mountain climbers (IC)
2) 5 derkins: 15 Dips
3) 5 one legged lunge, 5 other leg, 5 air squats
4) 10 big bois, 10 flutter kicks (IC)

Sweaty

End in COT

Location: Gridlock
Date: 2021-06-12
Weather: Sunny, 72 degrees, humidity 84%

Q: Hanz&Franz
PAX: 6 – Alphalpha, Oshag, Radio, Axeman, Hertz, Hanz&Franz

Warm-O-Rama
Just simple conversation about the meaning of “The Thang.”

Tha Thang
Carry railroad ties around the perimeter of Gridlock. We dumped the ties to do hill runs, ‘mericans and air squats. It was fun.

End in COT

Location: Foxhole
Date: 2021-06-12
Weather: As perfect as it could be

Q: Mule
PAX: 6 – Boo Boo, Zebra, Wally World, Sparky, Fergie, Mule

Warm-O-Rama
Dynamic Stretching of arms, shoulders, calves, hamstrings. Imperial Walkers, Frankensteins.

Tha Thang
Mossy to coupons and then carry to starting point.
10 yd Bear Crawl
20 Air Squats
10 yd Bear Crawl
20 Merkins
10 yd Bear Crawl
20 Coupon Curls
10 yd Bear Crawl
20 4 Count Flutter Kicks
10 yd Bear Crawl
20 4 Count Mountain Climbers
Mossy back to starting point (complete full set 3 Times)
8 count Man Makers
20 Big Boy Sit-ups
3 Min Wall Sit
20 Overhead Coupon Presses
20 Cobra Head Squats (Sparky brought a little something back with him from his trip)
20 3 Count V-ups
Put coupons back and mossy back to parking lot

Finished with 25 side straddle hops, 10 burpees, 10 3 count alternating arm/leg V-ups, 60 second plank, and 20 3 count Golden Eyes.

End in COT

Location: Paddock
Date: 2021-06-11
Weather: Thick soupy warmth

Q: Oshag
PAX: 4 – Oshag, Santa’s Little Helper, Whitewall, Wally World

Warm-O-Rama
Stretches

Tha Thang
Basic premise- used rucks at the top of the hill, used the hill for cardio.
Lots of curls, Mary, and squats

End in COT

Location: Gridlock
Date: 2021-06-10
Weather: 70, balmy, humidity at 105% and climbing

Q: Raquel
PAX: 6 – Wally World, Muck, Oshag, Santa’s Little Helper, Possum, Raquel

Warm-O-Rama
Michael Phelps
Front and Back Arm Circles
Cross Legs Bend and Hang
Down Dog firebomb to Up Dog
RF RH LF LH reach for the sky
Abe Vigodas x10

Tha Thang
Q remembered to bring both 10 sided fitness die this time. Moseyed up to Coupons, rifle carry coupons back to the flag. Completed 6 rounds total, 3 rounds white, 2 rounds green, 1 power weighted round. Pax who rolled a water break picked 20 weighted exercises. Final Count (estimated):

45 burpee
30 second side plank each side
60 merkins
20 tricep dips
15 Supermans
1 minute al gore X 2
55 Freddie Mercuries
30 Ice Skaters
15 lateral lunges
30 sumo squats
60 american hammers
60 mountain climbers
1 mini loop run
20 coupon rows
40 chest presses with legs elevated
40 coupon curls
20 goblet squats
20 overhead presses

Rifle carried coupons back and moseyed back to the flag.

End in COT

Location: Paddock
Date: 2021-06-09
Weather: 78, raining

Q: Boo Boo
PAX: 5 – Oshag, Boo Boo, Weird Science, Zebra, Wally World

Warm-O-Rama
Stretches – Michael Phelps, arm circles, hamstrings, knees, ankles

Tha Thang
In honor of Oshag, we listened to classic rock, though it wasn’t his favorite smattering of artists, and did squats & stuff.

End in COT

Location: The Fort
Date: 2021-06-07
Weather: Sticky

Q: Glaucoma
PAX: 6 – Shooter, Coach K, Farva , Astro Turf, Miracle Gro, Bambi

Warm-O-Rama
20 Ssh IC
Plank stretching
“Talking to Jesus” run the side length of 2 tennis courts. Do a burpee on each end with that, everyone the song says “talking to Jesus” do a burpee.. it’s an 8 minute song. 😐😐

Tha Thang
Lunge walk 2 parking spaces, start 1:4 ratio (merkins: shoulder taps) continue the 1:4 ratio from 1:4 to 10:40 lung walking the two parking spaces between the sets.

2) Similar to above except gorilla walk between the parking places, and begin 1:4 ratio (jump squats: Anton onos) .. again same as above went from 1:4 to 10:40 gorilla walking between the sets.

Had more in mind, but this was tough.. and the sweat was coming down like rain.

End in COT

Location: Gridlock
Date: 2021-06-08
Weather: Getting better all the time…

Q: Muck
PAX: 7 – Muck, Possum, Ping, Boo Boo, 49er, TStark, Nurse Joy

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass Grabbers (10, IC)
– Stretch arms across body (switch)
– Tricep Pulls (switch)
– Knee hugs (switch)

Tha Thang
A bit of repeato from Saturday with a round of 76ers in the parking lot.
Cones at the 25 yards, 50 yards, 75 yards, and 100 yards..

Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the final cone, then come back and repeat 7 reps at each cone until you arrive back at the beginning. Plank up until all pax are finished.

Six exercises:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops

Then we moseyed to the coupons behind the transformer for some Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
○ 25 Overhead presses
○ 25 High knees
○ 25 Hillbillies
○ 25 High knees back

• 3rd round
○ 25 Bentover rows
○ 25 Side shuffles
○ 25 Imperial Walkers
○ 25 Side shuffles back

• 4th round
○ 25 Curls
○ 25 Butt kickers
○ 25 Copperhead Squats (last 15 IC)
○ 25 Butt kickers back

Back to the flag for five minutes of “pax choice” Mary. Among the choices were Mercans, Big Boy Situps, Plank on forearms, and Ace & Garys.

End in COT

Location: Gridlock
Date: 2021-06-07
Weather: 70’s – super muggy

Q: Incognito
PAX: 5 – Incognito, Muck, Possum, Mule, Nurse Joy

Warm-O-Rama
A few leg stretches

Tha Thang
Ruck around the main loop.
Stopped once to do squats and lunges

End in COT

Location: The Fort
Date: 2021-06-04
Weather: Cozy

Q: Glaucoma
PAX: 7 – Shooter, Astro Turf, Miracle Gro, Shank, Coach K, Bambi, Dry Rub

Warm-O-Rama
A good mosey

20ssh
Plank stretching
15 Ssh
Grass grabbers
10ssh
Plank stretching

Tha Thang
A take on the 1:4 ratio workout

Merkins:shoulder taps
6:24 (meaning we did 6 merkins and 24 shoulder taps)
8:32
10:40

Mosey
Air squats: curtesy lunges
6:24
8:32 (Anton onos this round)
10:40

Mosey
Burpees:Ssh (single count)
6:24
8:32
10:40

Mosey
Big bois: LBC
The full gamit: 1:4 to 10:40

End in COT

Location: Birds Nest
Date: 2021-06-07
Weather: 72, drizzle

Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science

Warm-O-Rama
No Warm-O-Rama

Tha Thang
Ruck 2 miles and at each quarter mile complete 10 Reps of squats, Merkins, dead lifts, and overhead presses. For the last set only complete 7 Reps of each exercise to commemorate the 77th anniversary of D-Day.

End in COT

Location: Foxhole
Date: 2021-06-05
Weather: Fantastic!

Q: Weird Science
PAX: 7 – Fergie, Weird Science, TStark, Wally World, Animal Style, Incognito, Bowser

Warm-O-Rama
Mosey around lot.
Side straddle hops in cadence
Introduction-FNG arrived
Side straddle hops in cadence
Grass Grabbers in cadence
Michael Phelps
Arm circles
Toe touches

Tha Thang
Mosey to coupons and then to side lot for Dora.
50 Merkins
100 Overhead Presses
150 Curls
200 Squats

Did 10 Big Boys at opposite end.

Then Played Lucky 7 with an 8 sided die.
Dice and roll- cannot have same number back to back.

Lucky 7-you pick
1=10 burpees
2=20 merkins
3=30 curls
4=40 squats
5=50 LBCs 
6=60 Mountain climbers 
8=80 over head claps

Finished up with some Merry.

Blessed to have Fergie and my 2.0 Bowser join is! Thanks to Incognito for the coffee! What a guy!!

End in COT

Location: Gridlock
Date: 2021-06-05
Weather: Think of the perfect day… blue skies, great temp, sunshine. It was one notch better than that.

Q: Muck
PAX: 9 – Raquel, Axeman, Radio, Hertz, Possum, Oshag, Lincoln Log, Muck, Santa’s Little Helper

Warm-O-Rama
– Runners stretch (side to side)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)
– Michael Phelps
– Tricep pulls (switch)

Mosey to the football field with American flag…

Tha Thang
Flag is the starting point, planted near the scoreboard. Cones at the 25 yard, 50 yard, 25 yard lines, and opposite goal line.

Sprint to the first cone and do 7 reps. Repeat 7 reps at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone until the group arrives back at the flag. Six rounds total:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops

Then we fell into a burnin’ Ring of Fire for 1 1/2 rounds. 90 seconds of exercise, 30 seconds rest, rotating between stations. The exercises in no certain order:
1. No Surrenders
2. Box cutters
3. Jump Rope
4. Mercans w/ rotation
5. Squats w/coupon
6. Big Boy Situps
7. Lunges w/ twist
8. Coupon swings
9. Arm circles
10. Diamond mercans

Mosey back to the parking lot for a few minutes of Mary:
– Possum chose 25 LBC’s
– Hertz chose 10 Dive Bombers
– And with two minutes left, Axeman chose a one minute plank. 😀

Several prayer requests for jobs, families, and friends.

End in COT

Location: Gridlock
Date: 2021-06-03
Weather: Balmy

Q: Glaucoma
PAX: 6 – Shooter, Zebra, Possum, Sous Vide, Muck, Weird Science

Warm-O-Rama
20 ssh IC
Grassgrabbers 10IC

15Ssh IC
Hillbilly walkers IC

10 BOYOS
Plank stretching

5 Boyos

Tha Thang
“Meet in the middle”
Pax partner up.. move to opposite ends of parking area (about 60 yards apart).. run to the middle, perform an exercise together, Bernie sanders back, perform an exercise.. rinse and repeat entire song

“I gotta feeing” black eyed peas
7boo ya merkins (middle)
2 burpees

“Standing outside the fire” Garth
10 boo ya taps (middle)
4 Bonnie Blair

“Best of you” foo fighters
5 boo ya jump squats
2 burpees

30 second core smashers were completed in between each set..

Finished with glauc ab o Rama

It was great to meet some new HIMS and lead a workout in Lexington!

End in COT

Location: The Fort
Date: 2021-06-02
Weather: “Sprinkly”

Q: Glaucoma
PAX: 3 – Miracle Gro, Shooter, Coach K

Warm-O-Rama
Ssh x 20
Plank stretching
Grassgrabbers 10IC
Hillbilly walkers 10IC
Glauc ab o Rama

Tha Thang
The following for 30 seconds : plank hold, merkin rows, merkin rows (other side)

Run .. longer run about .65 miles

30 sec ace/Gary.. rinse/ repeat x3

Run… same as above

Glauc ab o Rama

Run.. same as above

A “recovery day” after Monday’s shenanigans..
Turned out to be perfect..
No merkins, no squats, no burpees

End in COT

Location: Gridlock
Date: 2021-06-01
Weather: 59 clear and perfect

Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Possum, Oshag, Incognito, Wally World

Warm-O-Rama
SSH’s, seal jumps, flings and squats. Frankensteins, knee hugs, quad pulls and shuffling.

Tha Thang
Did a Baba O’Riley (5 min. of Imperial Walkers to the song) Then, using the whole parking lot, we did a Paula Abdul. Snaking our way up we added 5 burpees and 10 mercans to Oshags approval and snaking our way back down we added 5 squats and 10 SSH’s. For those that did the Murph yesterday this was a great way to get rid of the lactic acid buildup. Again, this was met with Oshags overwhelming support, especially the Baba O’riley!!!! It was the hardest thing he will do today.

End in COT

Location: The Fort
Date: 2021-05-31
Weather: Perfect

Q: Glaucoma
PAX: 6 – Miracle Gro, Shooter, Shank, Coach K, Dry Rub, Bambi

Warm-O-Rama
Very little warm here

Tha Thang
Not a lot of explanation here. Shooter smoked it with a 12-15 lb vest.. Beast.

Sequence:
5 pull-ups, 10 Merkins, 15 air squats, run .05 miles.
repeat x20

All HIMS completed by the 45 – 50 min mark.
A good time by all.

Prayers for all the service men and women who have served or are serving our country.

End in COT

Location: Foxhole
Date: 2021-05-29
Weather: Mid 40’s…not the greatest

Q: Wally World
PAX: 4 – Sparky, Wally World, Splash Down, Animal Style

Warm-O-Rama
Miscellaneous stretching
SSH (IC)
Copperhead squats (IC)
Cockroaches (IC)
Big boy sit-ups (IC)
Reverse big boy sit-ups (IC)

Tha Thang
Grabbed one coupon per PAX, lined up on the horizontal lines of the parking lot. We did murder bunnies across the parking lot. Once we reached the next horizontal line of the parking spaces, we stopped and did 20 pushups. Then more murder bunnies until the next line, then we did 20 chest press, then more murder bunnies until the final line where we did 20 shoulder press. We then grouped up and did 3 ab exercises IC. Then, we did the same thing on the way back to the starting point. We then did 3 more ab exercises IC. Then, instead of doing murder bunnies in between the lines, we rifle carried the coupon. At the lines, we did 10 coupon overhead squats, 20 curls, and 20 push-ups. We then did another round of 4 PAX chosen ab exercises, then did the same rifle carry and exercises on the way back. Once back, we did a quick mosey around the church, then did 4 more PAX led ab exercises. Next, we did a coupon suitcase carry between the lines, starting with your right arm, then switching to left at the first line, then switching to rifle carry at the second line. At each line we did single arm coupon rows, and at the final line we did normal coupon rows. We then did 20 SSH IC, put the coupons back, and moseyed to the flag.

We had one down range PAX, Brown Water, from Louisville.

End in COT

Location: Paddock
Date: 2021-05-26
Weather: Fabulous

Q: Weird Science
PAX: 6 – Weird Science, Herbie , Whitewall, Zebra, Boo Boo, Sous Vide

Warm-O-Rama
Mosey around lot
Side straddle hops
Arm circles
Michael Phelps
Toe touches
Groin stretch

Tha Thang
Even though we could not see the Lunar eclipse well at the AO, science teachers look for any excuse to talk about science. So we spelled out eclipse for our workout.

E-escalators- lunge with one leg, then squat, the lunge with other, and squat. Repeat up hill for two light posts.
C- curls-30
L-lunges-20each leg
I- imperial walkers-20 each leg
P-plank jacks-20
S-squats -30
E-extensions of triceps-20

We rucked for a little bit in between exercises. Covered about 2 miles.

We learned the White Wall likes kids band-aids and that one of his employees has an interesting side-business. We also learned that Boo Boo won’t recycle boxes from stores that sell banana shaped latex toys and that he is addicted to pork( not what we thought he said)! Great to meet Herbie and be back to working out again after recovering from an injury!

End in COT

Location: Gridlock
Date: 2021-05-24
Weather: Awesome

Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Driftwood (DR), Wally World, Nurse Joy, Sous Vide, Possum, Muck, Incognito

Warm-O-Rama
Stretches and curls

Tha Thang
Ruck, double time, wall work, curls – We did hard stuff.

End in COT

Location: Gridlock
Date: 2021-05-25
Weather: 64 degrees, perfect!

Q: Wally World
PAX: 14 – Wally World, Oshag, Sous Vide, Lansbury, Nurse Joy, Sparky, Raquel, Ping, Boo Boo, Muck, Possum, Dr. Brown, Incognito, Axeman

Warm-O-Rama
Various stretching…our PAX as of late have been cutting it real close to the 5:30 start time, so we stretched for a bit until all of them were ready.

Tha Thang
Moseyed to the lower level tennis courts. We circled up and did an ab exercise in cadence, then did a stair lap, going all the way around the concession building near the football field. Most rep counts on the ab exercises were between 20-30.

Full body deadbugs (henceforth named ‘Cockroaches’ courtesy of White Wall)
Big boy situps
Opposite arm & leg deadbugs
Same arm & leg deadbugs
Reverse big boy situps
LBCs
American Hammers
Flutter kicks
Australian push ups
Cross body mountain climbers

Welcome to the FNG Dr. Brown!

End in COT

Location: Birds Nest
Date: 2021-05-24
Weather: 64, humid

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
4 Sets:
1 min rows (switch arms at 30 sec)
30 sec squats
30 sec AMRAP Merkins
30 sec rest

4 Sets (for time):
20 SB rows
20 Sous Vides
20 Ruck Curls
20 Air Squats

Tha Thang
Goat Trails – 2 laps around the stadium

End in COT

Location: Gridlock
Date: 2021-05-22
Weather: 60’s

Q: Incognito
PAX: 27 – Santa’s Little Helper, Oshag, Bagman, Mule, Hairball, Lansbury, Animal Style, Possum, Wally World, Splash Down, Sir Pizza, Giggles, Matlock, Zebra, Boo Boo, My Boy Blue, Raquel, Sous Vide, Muck, Axeman, 49er, Sparky, TStark, Yanni, Radio, Lincoln Log, Incognito

Warm-O-Rama
Hans of Hans and Franz fame came to Pump us up today.
After reminding us it wasn’t a dream, we learned we were indeed in the presence of a perfect human specimen.
We were further amazed that he is indeed the cousin of the greatest body builder and actor the world has ever seen: Arnold Schwarzenegger.
After a few stretches, we mosied to the tennis courts and did a warmup to get our muscles loose, stretched, and ready for the pumpitude.

Tha Thang
Next stop was the shelter where we worked both our left and right lat’s
We did 10 pullups and 10 merkins, repeato for several minutes until Hans told us to stop.
This is a pivotal exercise to get us prepared to build muscles to live the greatest thing any man can dare dream: standing on a stage flexing our muscles (properly oiled of course).

Next we went to the tennis courts for some plank sprints. The endurance learned here is integral for having the stamina to do life’s most important work: PUMPING UP!

Our last stop of the day and where we spent most of our time was at the coupons on the football field.
First we focused on our 2 shoulder muscles.
Overhead Press | Overhead Claps | Carolina Dry Docks
We did 3 rounds of these: 21 – 15 – 9 reps

Next we worked both arm muscles: biceps and triceps
Curls & Diamond Merkins | Curls with a LIft and Side Tricep Rise | Curls in Squat Position and Tricep Dips
We got about 2 rounds complete: 21 – 15 reps

Next up was the all important knee muscles
Coupon Squat | Lunges | Monkey Humpers
Do you know why you have 2 knee muscles and why Hans and 3…nevermind.

Finished with a little ab work:
Tornadoes and Flutter Kicks IC

In closing we learned that even a perfect body like Hans will one day leave this world and go to that giant muscle in the sky.
There, one day, we will all stand at the pearly barbells and answer one question from St. Arnold: “Did you pump up?”
If the answer is no, then you will be forced into an eternity of girly, man flabbiness.
So please PUMP UP!

End in COT

Location: Paddock
Date: 2021-05-21
Weather: 64 degrees – amazing!

Q: Wally World
PAX: 3 – Wally World, Whitewall, Herbie

Warm-O-Rama
Various stretching to try and loosen our sore muscles from Boo Boo’s recent beatdowns…

Tha Thang
Gathered at the top of the hill in front of the circle. We would do an ab exercise of various rep counts (typically 20-25) then mosey to the bottom of the hill and back. We switched it up a bit this time by doing a Bernie back up the hill every other time. All ab exercises were done in cadence.

Ab exercises:

Dead bugs (alternate hand/foot)
Big boy situps
LBCs
Reverse big boy situps
Flutter kicks
Full body dead bugs (named Cockroaches by White Wall)
Freddie Mercury’s
2 minute plank

I might have missed a few…this was spur of the moment since Lansbury was a no-show for his Q 🙁

Prayers for businesses, that they can not only find willing workers but capable ones!

End in COT

Location: Gridlock
Date: 2021-05-20
Weather: 64

Q: Boo Boo
PAX: 10 – Boo Boo, Axeman, Wally World, Possum, Ping, Sous Vide, Muck, Oshag, Nurse Joy, Incognito

Warm-O-Rama
Arm circles, Michael Phelps, arm stretching, hamstrings, knees, ankles, hip rotations, tinkle swings.

Tha Thang
DORA – 1 person works & the other runs a full lap around the parking lot.

50 – burpees
100 – 2 count lunges
200 – HR Merkins
300 – squat with pause a bottom
400 – 1 count flutter kicks

End in COT