BACKBLASTS

Location: Gridlock
Date: 2024-02-10
Weather: 55 and raining

Q: Radio
PAX: 14 – Baby Driver, Muck, Axeman, Dr. Quinn, Cowbell, Oshag, Flu Shot, Bettis, Morpheus, Wingman, Incognito, Hoser, Radio, Santa’s Little Helper

Warm-O-Rama
Michael Phelps with c-o-r, high plank with 5 core principles, low plank with n-o-r
Stationary – grass grabbers (10 IC), Abe Vigodas (8 IC), SSH (20 IC)
Dynamic – WHKn, PP, QP, Franks, BK, and HKn
Everyone grabbed a coupon or two and placed them in baseball shelter or in the parking lot in front of it.

Tha Thang
We had 9 stations (arms, agilities, abs, jumps, shoulders, tires, legs, upper body/chest/back, and full body) each with 4 exercises choosing any 3 of the 4 to perform throughout the time. Each station lasted 2:40 seconds then we had 20 seconds to rotate. We did a second round for a 1:30 with 10 seconds to rotate choosing any two of the exercises at each station to perform during the allotted time. Everyone worked hard and there was no complaining because we got to workout and shower at the same time!
Special shoutouts to Oshag for the music today and Dr. Quinn for helping me load the tires (one donated by a guy named Sous Vide—ever heard of him; and the other by our VA brother, Boo Boo)!!!!
So, impressed with each F3 man today—thanks for being there for each other in the rain. Summary:
One of the four exercises at each station was probably easier or more enjoyable; one exercise was likely an exercise you dread. Two were tolerable or at least okay. Likewise, in life at a traffic round-about typically there are 4 exits. One is the most direct route to your destination; two others may get you there but will take extra time, effort and meandering; one will never get you there—it’s opposite of the true destination. Spiritually, God has provided the Way (Jesus) to Him. Choose and stay true to that path. We often say we choose Jesus but we tend to meander off the path and have to go through some extra junk to get back on track. Others head out on their own taking them away from, and opposite of, Christ.
Proverbs 3:5-8 says it even better!

End in COT

Location: Sherwood
Date: 2024-02-09
Weather: For February? Delightful

Q: Steve-O
PAX: 4 – Bettis, Muck, Bootlegger, Steve-O

Warm-O-Rama
Side straddle hops, half squats, willy mays haze, bend and hang, copperhead squats

Tha Thang
Short ruck to road, down, around, across the street to Mr. Barnhart’s, set of squats and merkins, rucked to bottom of hill and did 5x bear crawls up with ruck, 5x break crawls up no ruck, 1 last extra long bear crawl with ruck, ruck back to AO, each HIM led one Core Merry exercise to end.

End in COT

Location: Birds Nest
Date: 2024-02-08
Weather: 30s

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

Warm-O-Rama
None

Tha Thang
Pax rucked for a couple miles with a stop of 100 merkins, 50 ruck swings, and 150m lunge.

End in COT

Location: Sherwood
Date: 2024-02-07
Weather: High 20’s and clear

Q: Cowbell
PAX: 4 – Cowbell, Sous Vide, Armstrong, Buzz Kill

Warm-O-Rama
Abe Vigodas, SSH, Frankensteins, Butt kickers, Imperial walkers, high knees, slow lunges, some stretching

Tha Thang
Using F3 Workout Deck of Cards, each PAX drew three cards from the deck and the group completed the three designated exercises without stopping. Rep count determined by number of card – card number plus 10 reps (3 card drawn = 13 reps); Royal card = 25 reps; Ace = 100 reps. We did five rounds, so F3 Daddy Sous Vide got to pull cards twice.
Round 1: 10 Welsh Dragons (Joker card – Q pick); 25 Freddie Mercurys; 13 Wojo squats
Round 2: 18 squat thrusts; 200m sprint; 16 wide-arm merkins
Round 3: Low plank for 60 seconds; 14 Heels to Heaven; 15 lunges
Round 4: 25 Monkey humpers; 100 flutter kicks; 18 backward lunges
Round 5: 20 Incline merkins; 14 Carolina dry docks; 18 merkins
We finished with a 10 minute ruck.

End in COT

Location: Easy Day
Date: 2024-02-06
Weather: 30

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

Warm-O-Rama
N/A

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and high knees. During the ruck, Pax followed lines on the ground and occasionally bumped into each other.

End in COT

Location: Gridlock
Date: 2024-02-06
Weather: A little breezy but felt great

Q: Baby Driver
PAX: 18 – Buzz Kill, Chewbacca, Sous Vide, LeBron, Hoser, Axeman, Incognito, Mint Julep, 49er, KeepinItWeird, WillSebastian, Circle K, Sparrow, Muck, Cowbell, Oshag, Steve-O, Baby Driver

Warm-O-Rama
SSH
Copperhead squats
Grass grabbers
Imperial Walkers
Assorted stretching

Tha Thang
PAX circled the parking lot, completing the following exercises in sets of 24:
24 merkins
24 squats
24 LBCs
24 lunge steps to move forward

Welcomed Lil Sebastian as an FNG

End in COT

Location: Birds Nest
Date: 2024-02-05
Weather: 32

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

Warm-O-Rama
300m jog
Side straddle hops
Knee pulls
Pigeon pulls
Quad pulls

Tha Thang
Pax did two rounds of the following:
1. 10 merkins/75m sprint/10 big boys/75m jog
2. 10 merkins/30m murder bunny/10 coupon curl OH press/30m coupon rifle carry
3. 10 merkins/20m lunge/20 Jane Fondas/20m lunge
4. 10 merkins/20m bear crawl/10 55lb squats/ 20m bear crawl

Pax jogged 500m/90sec wall sit/20 dips/400m/90 sec wall sit/20 dips/200m.

Pax completed one more round of the first four exercises sets.

End in COT

Location: MoCo
Date: 2024-02-03
Weather: 32 but not too bad

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

Warm-O-Rama
Oyo

Tha Thang
Group BOMBs, but attempted to spell out February

Forward lunge
E2k
Baryshnikov Squats
Russian twists
Upright rows
Air squats
Reverse LBC
Yoke Walk

Group effort to do 254 reps to finish with 2024 total reps completed

End in COT

Location: Gridlock
Date: 2024-02-03
Weather: Sunny but cold

Q: Oshag
PAX: 16 – Oshag, Sous Vide, Hoser, Buzz Kill, Biz Markie , Bootlegger, Bettis, Cowbell, Radio, 49er, Molar, Axeman, Incognito, Bam, Dr. Quinn, TLC

Warm-O-Rama
Dynos – Franks, Butt Kickers, Pigeon Pulls, High Knees, Chest pulls. The Q discovered the cold had zapped the battery in his speaker so hence the backblast title.

Tha Thang
Dynamic exercise set – Dynamic Incline Chuck Norris (fall into the wall, catch yourself, and push off the wall back to your starting position), Leaping Squat (PAX jumped from the retaining wall into a squat), and PAX assisted Leg Lifts (PAX held their legs over the wall while their partner pushed their legs down). 5 reps each. Then a run – one direction was a short lap, the other was a long lap – PAX rotated running short and long laps after a set of exercises was complete.

After a few rounds, PAX traveled up the levels of the parking lot to the baseball shelter
Level 1 – Bear Crawl
Level 2 – Broad Jumps
Level 3 – Walking lunges

In the shelter:
Curl/Dip Ladder – 1 – 10 – PAX alternated reps with their partner working from 1 rep to 10.

Once finished with the ladder, PAX reversed the travel back to the bottom level and completed 2 more full laps. Then, we traveled back to the top for one more Curl/Dip ladder.

Put coupons away and mosey back to the flag.

Also in attendance, Bo Schembechler from Chicago and FNG aka ‘The Wizard’ – Dalton. Headlocked by TLC but we didn’t get an email.

End in COT

Location: Birds Nest
Date: 2024-02-01
Weather: Clear and 34 degrees

Q: Doc Holiday
PAX: 3 – Doc Holiday, Quick Match, Bootlegger

Warm-O-Rama
Not Really

Tha Thang
Deck of Cards.
Mosey around the parking lot as a buy in.
Hearts – Coupon Bent Rows, 2 is 1
Diamonds – Coupon Goblet Squats
Clubs – Merkins, 2 is 1
Spades – Coupon Man Makers
Face Cards count as 10s
Jokers and Aces = Lap around the parking lot

End in COT

Location: Sherwood
Date: 2024-02-02
Weather: Great for a workout! 37, dry and clear

Q: Armstrong
PAX: 8 – Swift, Boxcar, Bettis, Muck, Chewbacca, Cowbell, Oshag, Armstrong

Warm-O-Rama
10 Hillbillies IC

Tha Thang
• 15-minute Ruck (stow the rucks)
• 5-minute Jog away from the rucks (at turnaround pause & do 5 Burpees)
• 5-minute Jog back to the ruck sacks
• 15-minute Ruck back to the flag.

End in COT

Location: Gridlock
Date: 2024-02-01
Weather: 30 and nice

Q: Axeman
PAX: 14 – Axeman, Oshag, Steve-O, Buzz Kill, Sous Vide, Hoser, Mint Julep, Chewbacca, LeBron, 49er, Muck, Incognito, Sparrow, Circle K

Warm-O-Rama
Mosey to corner by coupons and did Michael Phelps, Arm Circles, SSH’s, Frankensteins, Quad Pulls, High Knees, and Butt-Kickers

Tha Thang
It’s already February and Speedo season is just around the corner so it’s time to get that definition. A Tabata workout was performed using coupons with 45 seconds on and 15 off and some moseying for cardio. The exercises were:
Curls
Coupon Squats
Cockroaches
Long Lap around lot
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap
Man Makers
Bonnie Blairs
V-ups
Then repeato again until time is up.
A great time was had by all!

End in COT

Location: Gridlock
Date: 2024-01-30
Weather: Low 30’s and dry

Q: Cowbell
PAX: 17 – Axeman, Cowbell, Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Incognito, Hoser, Splitter, Baby Driver, Circle K, Steve-O, Tiny Dancer, Chewbacca, Mint Julep, Muck, LeBron

Warm-O-Rama
Michael Phelps, Abe Vigodas IC, SSH IC, Willie Mays Hays, quad pulls, Down/Up dog, mercans

Tha Thang
PAX retrieved coupons and then mosey’d to basketball courts. Split into four stations located at each corner of the courts. Station 1 performed designated exercise with remaining stations performing designated exercise with coupon AMRAP until Station 1 exercise was completed. Station 1 then ran to Station 2 with coupon, Station 2 ran to Station 3 with coupon, Station 3 to Station 4 with coupon, and Station 4 to Station 1 with coupon. Continue until PAX had completed exercise at all four stations. Caught our breath while next round of exercises were explained.
We were able to complete 3 rounds of the County Fair (12 different exercises).
Round 1: 1) 10 burpees; 2) squats; 3) crunches; 4) chest press
Round 2: 1) 5 welsh dragons; 2) lunges; 3) mountain climbers; 4) mercans
Round 3: 1) 10 coupon/kettlebell swings; 2) deadlift; 3) American hammers; 4) curls.

PAX returned coupons and gathered at flag.
Named FNG — Mint Julep. Welcome!

We also hosted Steak Knives downrange from Wilmington!

End in COT

Location: Easy Day
Date: 2024-01-30
Weather: Just above freezing

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

Warm-O-Rama
None

Tha Thang
Walked around AO, stopping occasionally to conduct some PT

End in COT

Location: Gridlock
Date: 2024-01-29
Weather: mid-30’s

Q: Incognito
PAX: 8 – Muck, Chewbacca, Cowbell, Sous Vide, Buzz Kill, Tiny Dancer, Circle K, Incognito

Warm-O-Rama
Warmed Up

Tha Thang
Rucked around the track south toward the alternate pullup shelter

Along the way stopped periodically for merkins, reverse lunges, overhead press, curls, and squats
At the shelter we took our rucks off
10-12 of each exercise
Pullups
Merkins
Overhead Press
Curls
Bent Over Row
Tricep Dip
Repeato for a total of 4 sets

Rucked back to flag using the road and the path that goes by the football field and concession stand
Stopped a couple times for merkins and squats

At the flag, we closed with reverse lunges, merkins, and squats

End in COT

Location: Gridlock
Date: 2024-01-27
Weather: Weather spelled backwards is Rehtaew. Coincidence? I think not.

Q: Muck
PAX: 20 – Biz Markie , TStark, Hoser, Bettis, Sous Vide, Subject Matter, Sparky, Baby Driver, Axeman, Molar, Buzz Kill, Radio, 49er, Dr. Quinn, Boxcar, Swift, Bam, Splitter, Cowbell, Muck

Warm-O-Rama
– Arm circles (switch)
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)

Five or six rolls of the exercise dice… the dice favored mercans today!

Tha Thang
Number off in two sets of 10… mosey to the tennis courts with your wingman.

The primary rule in MAVERICK… never leave your wingman!

Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14

14 reps, as the only aircraft used by Maverick in both movies was an F-14.
After buzzing the tower, come back and hold plank until the rest of the squadron arrives.

Mosey back to the flag. Wrapped up with another favorite acrostic from Tony Dungy’s book “The SOUL of a Team”. We’re each a part of many teams… F3, work, family, etc. Successful teams have four things in common:

S- the members of the team are SELFLESS.

O- the members of the team take OWNERSHIP of their roles.

U- the members of the team promote UNITY amongst the team.

L- the members of the team are focused on a LARGER PURPOSE. Or leaving a LEGACY.

End in COT

Location: MoCo
Date: 2024-01-27
Weather: 45 with no sun, but SO NICE

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

Warm-O-Rama
Nada

Tha Thang
Beatdown named by Tonka

Rucked around AO, stopping occasionally to conduct Mericans, squats, .1 mile of lunges, .1 mile bear crawl, SSH, and flutterkicks.

Ended in COT and Pledge to Flag

End in COT

Location: Sherwood
Date: 2024-01-26
Weather: 50

Q: Bootlegger
PAX: 7 – Cowbell, Bootlegger, Chewbacca, Armstrong, Muck, Bettis, Buzz Kill

Warm-O-Rama
None

Tha Thang
Pax rucked 1/2 mile and up 8 flights of stairs to the top of the parking garage. Pax made two-man teams and completed 300 reps of merkins, burpees, and big boys. As one pax worked for total rep count, the other pax ran up the parking garage hill 50m, down two flights of stairs, down hill 50m, and up one flight of stairs to their partner. Pax rucked down 8 flights of stairs and 1/2 mile back to the flag. 100 reps of OH press and side straddle hops completed the workout back at the flag.

End in COT

Location: Q Stream Virtual AO
Date: 2024-01-24
Weather:

Q: Bettis
PAX: 2 – Meat and potatoes , Busy Beaver

Warm-O-Rama
Dynamic stretching, ssh, copperhead squats

Tha Thang
Boot Camp Amrap with various PT, mix of lower and upper body with running in between

End in COT

Location: Gridlock
Date: 2024-01-25
Weather: 51 and clear skies

Q: 49er
PAX: 12 – 49er, Incognito, Bettis, Wood rider (DR), Muck, Axeman, Sous Vide, Steve-O, Baby Driver, Hoser, Circle K, LeBron

Warm-O-Rama
Mosey to the coupons
Stretched OYO
SSHs x20 IC
Grass grabbers x20 IC
Merkins x20 IC

Tha Thang
Theodore Roosevelt said “Speak softly and carry a big stick.”

On the other hand, there’s the “shock and awe” theory, where you try to overwhelm your enemies by scaring them to death and making yourself look bigger and louder than you really are. It’s like standing up to the bear instead of running away from him.

There weren’t many positive quotes about being loud, but the ones I found all came from musicians. Go figure!

Adele – “I’m a big personality. I walk into a room big and tall and loud.”

Billy Joel – “Musicians want to be the loud voice for so many quiet hearts.”

Henry Rollins – “My optimism wears heavy boots and is loud.”

Today is an homage to both ends of that spectrum of sound.

Option 1: Walk normally and carry a big coupon
Pick a coupon and take off walking around the parking lot at your own pace. When you have to stop or change grips, do 5 manmakers. Change grips each time you stop and repeato until you finish the lap.
Ex. Farmer carry on each side; rifle carry, tricep carry (behind your head), goblet carry, curl carry, etc.

Option 2: Mosey out LOUD and shock yourself with your own awesomeness.
Starting at one corner, take a deep breath, take off running, moseying or just walking at your own pace, and start one continuous scream at the top of your lungs. Stop when you run out of breath. Do 5 burpees where you stop, take a deep breath and repeato until you finish the lap.

Switch between options as you wish, but do at least two full laps of each if you can.

Put away the coupons and mosey back to the flag.

End in COT

Location: Sherwood
Date: 2024-01-24
Weather: Basically Florida (45°F)

Q: Splitter
PAX: 10 – Sous Vide, Wood rider (DR), Oshag, Armstrong, Steve-O, Buzz Kill, Chewbacca, Cowbell, Bootlegger, Splitter

Warm-O-Rama
Misc warm up.

Tha Thang
Mosey to stadium. Run a lap. Do 20 lunges, 15 squats, 10 Merkins. For the second lap, at each corner complete 15 hand release merkins.

Mosey back to parking lot and grab ruck / weight

DT = 5 rounds of : 12 deadlift, 9 hang squat cleans, 6 shoulder to overhead

End in COT

Location: Gridlock
Date: 2024-01-22
Weather: Clear and warmer than it has been

Q: Cowbell
PAX: 7 – Cowbell, Muck, Sous Vide, Oshag, Santa’s Little Helper, Buzz Kill, Circle K

Warm-O-Rama
SSH IC, Grass Grabbers IC, Abe Vigodas IC,

Tha Thang

PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch back up with group. Repeat until all PAX had done the designated PT.

PT included: 10 mercans, 20 squats, 20 mountain climbers (1=1), 10 shoulder presses, 10 walking lunges (1=1), and 10 peter parkers (1=1).

PAX returned to flag to name FNG (Circle-K) and COT. Welcome Circle-K!!!

Name-O-Rama

End in COT

Location: Birds Nest
Date: 2024-01-22
Weather: 9 degrees

Q: Bootlegger
PAX: 3 – Bootlegger, Doc Holiday, Manchild

Warm-O-Rama
None

Tha Thang
Pax rucked and ran for 45 minutes with two stops of the following:

4 sets of max pull-ups and 25 squats
4 sets of max ruck sack merkins and 20 step-ups

End in COT

Location: Gridlock
Date: 2024-01-20
Weather: Really frickin cold. Wind chill was in the negatives but we were positive that we were going to have fun!

Q: Baby Driver
PAX: 13 – Baby Driver, Oshag, Radio, Buzz Kill, Bettis, 49er, Cowbell, Muck, Lansbury, Hoser, Incognito, Dr. Quinn, Santa’s Little Helper

Warm-O-Rama
Side Straddle Hops IC
Abe Vigodas IC
Coppperhead Squats IC
Assorted stretching

Tha Thang
PAX moseyed to the coupons and partnered up.
While one partner ran to the front of the baseball shelter and did 10 mountain climbers (2is1), the other partner completed sets of exercises, alternating until each set was complete:
– 100 merkins
– 200 curls
– 300 squats (weighted or unweighted)
Once all PAX had completed the three sets, the PAX moseyed a lap around the parking lot, before repeating the above procedure with the following reps:
– 10 Side Straddle Hops in front of the baseball shelter
– 100 overhead press
– 200 big boy situps
– 300 LBC’s
PAX returned to the flag for COT

End in COT

Location: Sherwood
Date: 2024-01-19
Weather: Snowy!

Q: Armstrong
PAX: 8 – Lansbury, Muck, Sous Vide, Buzz Kill, Splitter, Bettis, Armstrong, Cowbell

Warm-O-Rama
20 SSH IC

Tha Thang
Ruck to Barnhart Hill.
Ruck laps up the hill; take turns carrying the sandbag.
Between laps at the snowy base PAX perform exercises:
10 Snow Mercans (slow and taste the snow)
20 WWII Sit Ups
10 Squats
30 Snow Angels IC
20 Ruck Clean to Overhead
Hello Dollies
Bernie Uphill
Planks to 100 seconds
Race uphill w/o rucks
Army Crawl uphill w/o rucks

Ruck back to the flag for 6 minutes of Mary.

Snowball fight for those men who are skilled in packing dry snow!
Name-o-rama

Optional Ruck through the woods led by @Buzz Kill
Stopping by Woods on a Snowy Evening
Robert Frost

Whose woods these are I think I know.
His house is in the village though;
He will not see me stopping here
To watch his woods fill up with snow.

My little horse must think it queer
To stop without a farmhouse near
Between the woods and frozen lake
The darkest evening of the year.

He gives his harness bells a shake
To ask if there is some mistake.
The only other sound’s the sweep
Of easy wind and downy flake.

The woods are lovely, dark and deep.
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.

End in COT

Location: Gridlock
Date: 2024-01-18
Weather: Cold. But that’s where the right gear comes in. Grab your toques and let’s go!

Q: Muck
PAX: 7 – Baby Driver, Buzz Kill, Cowbell, Sous Vide, Hoser, Incognito, Muck

Warm-O-Rama
Michael Phelps, eh?
Willie Mays Hayes, eh?
Cross feet, bend and hang, eh?
Tricep pulls, eh?
Quad pulls, eh?
Abe Vigodas, 15 IC, eh?

Tha Thang
The Q brought an All-Canadian playlist. Beauty, eh?

76ers:
Mosey to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Mosey to the end cone. Repeat 7 reps at each cone back.
Three sets of exercises:
○ 1st round: Plank jacks
○ 2nd round: Box cutters
○ 3rd round: Snow angels

Historical note: Benjamin Franklin led the delegation to Canada to try and persuade the Canadians to join the American colonies in their fight for independence. They were unsuccessful.

We had to go out and about, so let’s mosey to the coupons, eh?

Benjamins
Round 1:
25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons

Round 2:
25 Overhead Presses >>> 25 Lunge Steps >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips

Round 3:
25 Upright Rows >>> 25 Bear Crawl steps >>> 25 Bobby Hurleys >>> 25 Bear Crawl steps back

Round 4:
25 Coupon swings >>> 25 High knees >>> 25 Canadian Mallets (2 is 1) >>> 25 High knees back

Round 5:
25 Bench Presses >>> 25 Side Shuffles >>> 25 Big Boy Situps >>> 25 Side Shuffles back

Historical note: Benjamin Franklin was one of the founders of the Canadian postal system and oversaw mail delivery in Canada for a time.

Bernie, then mosey back to the flag for four minutes of pax choice Mary.

Beauty, eh? No? Then take off, eh?

End in COT

Location: Sherwood
Date: 2024-01-17
Weather: 3 but felt like -10.

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Cowbell, Buzz Kill

Warm-O-Rama
Mosey to football stadium and did a few dynamic things.

Tha Thang
Did exercises at each corner while running in between. Exercises descended from 20. Mosey back to parking lot. Muck was shirtless the entire time.

End in COT

Location: Gridlock
Date: 2024-01-16
Weather: Brisk

Q: Buzz Kill
PAX: 5 – Buzz Kill, Sous Vide, Incognito, Muck, Flu Shot

Warm-O-Rama
A few things but it was a lane warmup.

Tha Thang
In the shelter. So outside, sort of.

4 teams doing stations. Station four is the timer.

Bonnie blairs or lunges
SSH
Burpees
Out and back 5 burpees

lap in between

Copperhead squats
Plank jacks
Merkins
Out and back

lap in between

Squat jumps
Mountain climbers
Carolina drydocks
Out and back no more burpees

lap in between

Big boys
Seal claps
Copperhead merkins
Out and back

Ab exercises interspersed.

End in COT

Location: Gridlock
Date: 2024-01-15
Weather: 10 above zero, but felt even warmer

Q: Incognito
PAX: 2 – Flu Shot, Incognito

Warm-O-Rama
Get out of car

Tha Thang
Ruck, heading south and taking the full loop.

All was clear and good. Until at the very end of the trail, that part that always has ice at times like this…we forgot. Couldn’t see it under the snow and we both slipped and fell at the same time.

Thankfully, no injuries!

End in COT

Location: Gridlock
Date: 2024-01-13
Weather: Freaking cold and windy, snowed a little. On the miserable scale, it was bad. Good thing I love the cold, no, no I don’t, I hate the cold. With a passion.

Q: Oshag
PAX: 10 – Dr. Quinn, Corn Dog, Incognito, Sous Vide, Flu Shot, Molar, 49er, Radio, Cowbell, Oshag

Warm-O-Rama
Mosey to coupons for dynos, transport coupons to basketball courts, mosey to pull-up shelter. Cold morning, so we started moving as quickly as possible.

Tha Thang
Murph Prep
Pull-ups, Merkins, Squats, Run – the PAX were given the choice of how many reps to complete for their Murph Prep. We stopped about half way through for a little Mary.

Mosey to basketball courts
3 modes of travel for each round depending on which direction PAX were moving:
1. Moving away from the cones – Shuffle, slides, Karaoke, and A skips

1. Moving toward the cones – Jail Break or Bernie

2. From baseline to cones through the grass – Murder Bunnies or Rifle Carry.

We worked through the list for as long as time allowed.

End in COT

Location: Easy Day
Date: 2024-01-13
Weather: 27, gusty, saw snow…. overall a good day

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

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead squats, follow me Mericans, and planks

End in COT

Location: Sherwood
Date: 2024-01-12
Weather: Great for January

Q: Steve-O
PAX: 8 – Corn Dog, Cowbell, Bootlegger, Armstrong, Flu Shot, Muck, Steve-O, Phantom Menace

Warm-O-Rama
Surely you jest

Tha Thang
Good pace mumble ruck lap around the ‘Wood. Circled up at the AO and did:
Single Leg / RDLs 10 / leg no (ruck optional)
Front squats w/ ruck x 20
Reverse lunges (ruck optional) 10 / leg
Copperhead squats w/ ruck x 15
4 Count Scissor Kicks in Cadence x 12

End in COT

Location: Gridlock
Date: 2024-01-11
Weather: Brisk. Icy.

Q: Buzz Kill
PAX: 10 – Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Baby Driver, Hoser, Axeman, LeBron, Muck, 49er

Warm-O-Rama
Various

Tha Thang
Mosey to the football field hill.

Run the hill between sets… 20 plank jacks, 15 merkins, 10 squat jumps, 5 plank jack burpees

Plank or burpees until all pax complete.

Mosey to grandmother’s house hill.

Repeat

Mosey to the next bench

20/20/20 big boys, merkins, air squats

Mosey to grandmother’s house hill.

Back to the first set of exercises with Jill climbs.

Mosey to football field hill. Look at it.

Mosey back to flag.

Mary

It should be noted that the Q also thought this sucked. It should be noted that some pax thought the workout should have ended prior to 6:00 and I agree.

End in COT

Location: Birds Nest
Date: 2024-01-11
Weather: 30

Q: Bootlegger
PAX: 6 – Bootlegger, Quick Match, Manchild, Sour Mash, Doc Holiday, Cousin Eddie

Warm-O-Rama
300m jog
Grass grabbers
Side straddle hops
Up/down dog
Runner’s stretch

Tha Thang
Pax broke into two-man teams and worked to 2000 reps of merkins (500), monkey humpers (500), pickle pounders (500), LBCs (500). While one pax worked on reps, the other pushed the coupon sled for 50m, walked 20m, pushed again for 50m, and walked 20m to partner.

End in COT

Location: Birds Nest
Date: 2024-01-08
Weather: 30

Q: Manchild
PAX: 6 – Manchild, Quick Match, Sour Mash, Cousin Eddie, Doc Holiday, Bootlegger

Warm-O-Rama
1 mile run

Tha Thang
Pax did various exercises every ten yards on the football field. The reps counted down by tens every ten yards starting at 100.

End in COT

Location: Sherwood
Date: 2024-01-10
Weather: Chilly & windy

Q: Armstrong
PAX: 5 – Sous Vide, Cowbell, Bootlegger, Chewbacca, Armstrong

Warm-O-Rama
30 SSH IC
5 Marine-style 8-count Burpees OYO

Tha Thang
Rotate thru exercise stations. Two mins per stn:
1. Weighted Jump Rope
2. Kettlebell Figure 8’s
3. Plank Station
4. 20# Dbell Curls
5. 30# Dbell Shoulder Shrugs & Clean to overheads

Several jogging laps on the hill: some fast, some medium, one Bernie-style.
Return to flag for 10 Marine Burpees IC. PAX took turns leading these.
Finished with 20 WWII sit ups.

End in COT

Location: Gridlock
Date: 2024-01-09
Weather: A Balmy 45

Q: Splitter
PAX: 12 – Splitter, Chewbacca, Axeman, Hoser, Flu Shot, Muck, Steve-O, Sous Vide, Sparrow, Cowbell, Baby Driver, 49er

Warm-O-Rama
Misc warmup ~5 mins

Tha Thang
-Start-
1.2 Mile Run
– Then –
4 rounds of:
15 Coupon Squats
12 Kettle Bell Swings
9 Deadlift
6 Burpees
– Then –
0.5 Mile Run

End in COT

Location: Gridlock
Date: 2024-01-08
Weather: Crisp, but not like potato chips. Frosty, but not like the snowman. Cold, but not the Eastern Antarctica Plateau, where it’s -136 F.

Q: Muck
PAX: 6 – Cowbell, Buzz Kill, Flu Shot, Chewbacca, Sous Vide, Muck

Warm-O-Rama
N/A. Roll on.

Tha Thang
Mumbleruck for 2+ miles. Stopped seven times to do 20 squats and 20 mercans.

End in COT

Location: Sherwood
Date: 2024-01-05
Weather: 24 and frosty!

Q: Armstrong
PAX: 5 – Muck, Cowbell, Flu Shot, Buzz Kill, Oshag

Warm-O-Rama
20 SSH IC
10 sets Tater Pickers IC

Tha Thang
Ruck the Arboretum loop while taking turns carrying a 40# kettlebell for 6 mins. At each alarm, break for the carrier to share a quote, poem or verse with other PAX and pass-on the bell.

End in COT

Location: Gridlock
Date: 2024-01-04
Weather: Just above freezing, felt good considering

Q: Incognito
PAX: 13 – Muck, Axeman, Steve-O, Flu Shot, Hoser, 49er, Buzz Kill, Sous Vide, Chewbacca, LeBron, Bettis, Incognito, Phantom Menace

Warm-O-Rama
Some warmup stretches followed by a walk/mosey up to the top-level

Tha Thang
Started with “The Hightower”
based on Matthew 5:9
It’s the “Blessed are the Peacemakers” beatitude
5 exercises – 9 reps each
1. Burpees
2. Bodybuilders
3. Triple Merkin Burpees
4. Triple Jump Squat Burpees
5. Triple Merkin Triple Jump Squat Bodybuilders

Moseyed a short lap up top

Held plank while listening to a song
at “Roxanne” did a Merkin
at “Red” did a plank jack

Moseyed a short lap up top

Cockroaches IC
James Bond IC
Zombie Crunch IC (did twice, one each way)
Reverse Crunch IC

Moseyed a short lap up top

Prime Time Merkins IC

Moseyed a short lap up top

Run DMC
10 Diamond Merkins – run a short lap
10 Merkins – run a short lap
10 Carolina Dry Docks – run a short lap
Repeato

Dolly IC
Slow Scissor IC
Flutter Kicks IC

End in COT

Location: Birds Nest
Date: 2024-01-04
Weather: 26

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

Warm-O-Rama
Light stretching

Tha Thang
300m rucksack walk
300m rucksack run
100 rucksack incline merkins
100 rucksack bench jump ups/step down
4min rucksack stadium stairs
100 rucksack side straddle hops
50 yards rucksack bear crawl
50 yards rucksack walk
2min rucksack stadium stairs
2min rucksack wall sit
50 rucksack Carolina dry docks
50 rucksack in and outs
100m rucksack walk
5 rucksack burpees
200m rucksack run
5 rucksack burpees

End in COT

Location: Gridlock
Date: 2024-01-02
Weather: 34 and clear

Q: Sous Vide
PAX: 10 – Sous Vide, Buzz Kill, Muck, Baby Driver, Axeman, Cowbell, 49er, Bootlegger, Hoser, LeBron

Warm-O-Rama
Various dynamic stretches

Tha Thang
8 sprints. 160yds, 140yds, 120yds, 100yds, 80yds, 60yds, 40yds and 20yds. Before each sprint we did 20 mercans.

End in COT

Location: Gridlock
Date: 2024-01-01
Weather:

Q: Zebra
PAX: 11 – Radio, Sous Vide, Cowbell, Dr. Quinn, Oshag, Santa’s Little Helper, Flu Shot, Muck, 49er, Buzz Kill, Zebra

Warm-O-Rama
Static stretching
Copperhead squats
Imperial walkers
Abe vigodas

Tha Thang
4 exercises with 6 reps of each to total 24 reps at each corner of the parking lot.

Lap 1:
Squat press
Hand release merkins
High-slow flutter kicks
Burpees

Lap 2:
Squat
Curls
Dead bugs
Man makers

Lap 3:
Squat
HR merkins
American Hammers
Burpees

Finished by repeating lap 1 reps x 4 in the upper lot.

End in COT

Location: Gridlock
Date: 2023-12-30
Weather: Awful – cold, windy, rainy – less wind and rain as the beatdown got underway

Q: Oshag
PAX: 13 – Oshag, Bam, Morpheus, Flu Shot, LeBron, Dr. Quinn, Radio, Muck, Sous Vide, Lansbury, 49er, Armstrong, Corn Dog

Warm-O-Rama
Mosey to basketball courts. Dynos to get warmed up. Mosey to pull-up shelter.

Tha Thang
Fitness Test – Part I
40 Merkins
40 Big Boys
10 Pull/Chin Ups
Run 1 mile
40 Merkins
40 Big Boys
10 Pull/Chin Ups

Record your time

Fitness Test – Part II
20 meter Beep Test
Record your number of rounds when you bow out
Once you recover, jump back in an keep up best you can

End in COT

Location: Sherwood
Date: 2023-12-29
Weather: Brisk, crisp, invigorating, rejuvenating, refreshing, exhilarating, energizing, restorative, salubrious. (Thank you Thesaurus)

Q: Muck
PAX: 5 – Sous Vide, Corn Dog, Armstrong, Radio, Muck

Warm-O-Rama
Nope.

Tha Thang
3:30 of Ruck, followed by 1:30 of AMRAP using rucks. Mumble and fellowship along the way.

Eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright rows

End in COT

Location: Birds Nest
Date: 2023-12-28
Weather: Cloudy, 39 Degrees, with some light rain

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

Warm-O-Rama
On Your Own

Tha Thang
Exercise dice with a midpoint circle of abs. Water break on the dice equals a 1/4 mile mosey.

End in COT

Location: Easy Day
Date: 2023-12-28
Weather: 38 with drizzle

Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Manny P

Warm-O-Rama
Nada

Tha Thang
Rucked around AO stopping occasionally to conduct some SSH, Sumo Squats, squats, and walking lunges. Put heavier weights in rucks to feel the burn!

End in COT

Location: Gridlock
Date: 2023-12-28
Weather: “It’s one of life’s mysteries, sir.” ~ Maverick

Q: Muck
PAX: 6 – Buzz Kill, Flu Shot, 49er, Rolling Stone, LeBron, Muck

Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (THE Runner’s Stretch) (switch)
– Cross feet, bend and hang (switch)
– Tricep pulls (switch)
– Arm across chest (switch)
– Grass Grabbers (12, IC)

Tha Thang
Mosey to the tennis courts.

Pair up with your wingman…. the primary rule in Maverick… never leave your wingman!

Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14

14 reps, as the only aircraft used by Maverick in both movies was an F-14.

After buzzing the tower, come back and hold plank until the rest of the squadron arrives.

There was no buzzing the tower for the last round, as the pattern was full.

It was an honor, gentlemen. Any of these HIMs could be my wingman!

Welcome Rolling Stone, downrange from DC.

End in COT

Location: Gridlock
Date: 2023-12-23
Weather: Cold, Sunny

Q: Oshag
PAX: 16 – Axeman, Oshag, Driftwood (DR), Muck, Molar, Peach Fuzz, Dr. Quinn, Subject Matter, Eggo, Flu Shot, LeBron, Raquel, Sous Vide, Buzz Kill, Morpheus & Cowbell!

Warm-O-Rama
Mosey to the basketball courts and dynos

Tha Thang
4 Corners (2 halves, 4 quarters – the degenerates this morning keep trying to rename it). 2 PAX in the middle were replaced by a PAX from a corner using a different mode to travel to the middle. Once the middle was tagged, he sprinted to the opposite corner to tag up. All PAX not traveling, were completing an exercise.
Monkey Humpers — Bear Crawls
T Jacks — Lunge Walk

Celebrations with work zone
In the work zone PAX – Bear Crawled, Lunge walked, and Broad Jumped.

3 on 3 basketball to finish – game was to 7, 2 or 3 points for each bucket, 1 point for each miss. Teams rotated out.

End in COT