BACKBLASTS

Location: Gridlock
Date: 2024-04-06
Weather: 36°

Q: Corn Dog
PAX: 21 – Chewbacca, Flu Shot, Oshag, Axeman, Radio, Muck, 49er, Jello Shot, Bam, Subject Matter, Molar, Morpheus, Swift, Boxcar, Corn Dog, Armstrong, Buzz Kill, Ricky Bobby, Eggo, Cowbell, Dr. Quinn

Warm-O-Rama
Side straddle hops
Abe Vigodas
Moseyed with coupons to top of football field hill by sidewalk
Laid coupons in a row

Tha Thang
Bernie Sanders up hill

Coupon cache at top of hill:
Combo of
-overhead presses
-Weighted squats
-bent over rows
-Upright rows
-RDL’s

Mosey to bridge:
– 10 big boys sit-ups

Mosey back to bottom of hill at football field

Repeat

Please forgive any typographical errors as I am typing this from my cellphone.

End in COT

Location: Sherwood
Date: 2024-04-10
Weather: 59 with some light rain

Q: Sous Vide
PAX: 7 – Sous Vide, Swift, Bettis, Cowbell, Ollie, Buzz Kill, Tiny Dancer

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the bottom of the baseball stadium and did 4 longer hill sprints. Transitioned to the steep grass hill and did 6 hill sprints. Walked back to the flag and did 1 round of Mary pax choice.

End in COT

Location: Gridlock
Date: 2024-04-09
Weather: 60

Q: Bootlegger
PAX: 16 – Bootlegger, Oshag, Muck, Bettis, Corn Dog, Swift, LeBron, Steve-O, Incognito, Hoser, Tiny Dancer, Circle K, Axeman, Sous Vide, Chewbacca, Baby Driver

Warm-O-Rama
10 side straddle hops
11 copperhead squats
12 grass grabbers
13 merkins
Jog to coupons

Tha Thang
Pax broke into pairs and worked toward completion of the following exercises. As one pax worked toward 1000 total reps, the other pax ran 200m. They switched after each pax completed the run.

50 manmakers
100 big boys
200 coupon curls
300 squats/deadlifts with coupon
200 coupon swings
100 alternating merkins on coupon
50 block over burpees

Pax cooled down together back to flag.

End in COT

Location: Gridlock
Date: 2024-04-08
Weather: Perfect

Q: Oshag
PAX: 14 – Oshag, Zebra, Lincoln Log, Circle K, Bettis, Morpheus, Eggo, Flu Shot, Muck, Sous Vide, Chewbacca, Swift, Radio, Cowbell

Warm-O-Rama
Completed by a generous HIM that covered for the late Q

Tha Thang
Merry-Go-Round (that’s what I’m going to call it) to the pull-up shelter.

MGR = PAX pair up with one coupon to the pair (today we also had rucks). The PAX with coupons line up and start walking while rifle carrying the coupon. The rest of the group runs around the line. When your partner needs a break, he taps his partner.

At the pull-up shelter, 50 seconds on, 15 rest. Exercises were pull-ups, Merkins (any variety except regular Merkins), and an Ab exercise. PAX chose how many reps of each exercise and how much rest they needed in addition to the 15 seconds, if any.

MGR back to the coupon pile.

End in COT

Location: Birds Nest
Date: 2024-04-08
Weather: 53 Degrees and Clear

Q: Doc Holiday
PAX: 4 – Doc Holiday, Quick Match, Sour Mash, Manchild

Warm-O-Rama
On your own

Tha Thang
4 round of:
50 Air Squats
40 Coupon Bent Rows
30 Merkins
20 Big Boys
10 Burpees
400 Meter Run

Followed by Ab circle

End in COT

Location: Black Ops
Date: 2024-04-06
Weather: 33 and frosty, but all in all, beautiful

Q: Golden Shower
PAX: 3 – Golden Shower, Buc-ee, Gwazi

Warm-O-Rama
Static OYO

Tha Thang
Deck of death for time. PAX came to Qs house since Qs M was outta town and 2.0s needed a parent on property….

End in COT

Location: Sherwood
Date: 2024-04-05
Weather: Too chilly for Buzz Kill’s liking

Q: Armstrong
PAX: 6 – Buzz Kill, Splitter, Steve-O, Swift, Tiny Dancer, Armstrong

Warm-O-Rama
20 SSH IC
13 Tater Pickers IC

Tha Thang
Ruck around the Arboretum loop, pushin’ the pace hard, with a bit of jogging mixed in.

End in COT

Location: Gridlock
Date: 2024-04-04
Weather: Cold and windy

Q: LeBron
PAX: 6 – LeBron, Axeman, Muck, Steve-O, Morpheus, Flu Shot

Warm-O-Rama
Side straddle hops
Penguin jumps
Knee to chest
Quad pull
Frankensteins
Pigeon pull
Side lunge
High knees butt kicks

Tha Thang
6 min
10 reverse lunges 10 over head press
Run 100 meters
Rest 2 minutes
6 min
10 Flying squirrel
Run 100 meters
Rest 2 minutes
7 min
8 Man maker with press
Run 100 meter
Rest 2 minutes
4 minutes step ups

End in COT

Location: Sherwood
Date: 2024-04-03
Weather: Dark, misty…. gloomy

Q: Flu Shot
PAX: 6 – Flu Shot, Buzz Kill, Swift, Boxcar, Armstrong, Balbricker

Warm-O-Rama
Static stretching: arm pulls, hamstrings, quads

Tha Thang
I told the pax I came bearing gifts. The gifts were coupons, and, boy, if you could have just seen the delight on their faces. We took our coupons up to the main Arboretum parking lot, 1/4mi. Then, in honor of the Cubs 12 runs yesterday, told the pax we would do 12s – not 11 and 1, but 12 and 1. Buzzkill said but isn’t that 13s – I said I didn’t want to leave it short. Thus, we did:
High-up merkins (shoulder taps) 1
Upright rows 12
Reverse lunges 1
Thrusters 12
To transit between exercises around the PL we did:
Murder bunnies
Rifle carry
Angry bear crawls
Block burners
Like many a Cubs season, starting w high expectations, we only got to finish 3 full rounds. After trekking back to our PL, we finished time w Imperial walkers.
2nd F: discussed Swift’s desire to do a GrowRuck, thankful for Armstrong’s insight and enthusiasm. Also reminded about the Apr-20 convergence in Lagrange.
3rd F: thanks pax for showing out, faith in one another. Read VOD Eph 6:13, discussed how God’s armor does not include a backplate bc He does not expect us to run from issues, but to continue facing them, and He gave us each other as a shieldlock to stand along side and face together as needed. Thankful for safe travel. Ended in prayer, and nameteria.

End in COT

Location: Gridlock
Date: 2024-04-02
Weather: very nice actually, the storms held off until after we were done!

Q: Baby Driver
PAX: 6 – Baby Driver, Axeman, Corn Dog, Muck, 49er, Steve-O

Warm-O-Rama
Side Straddle Hops IC
Broga
Dynos back and forth across the parking lot

Tha Thang
Pax moseyed up the coupons, each pax grabbing one. All pax held their coupon over their head, and a stopwatch was started. Once one pax set their coupon down, the time was stopped. Pax ran down to the edge of the parking lot, completed 10 big boy situps, then moseyed back up to the top of the lot. Pax repeated this through multiple rounds until the stopwatch reached 10 minutes of time holding coupons in the air.

Pax returned their coupons and moseyed back to the flag for one round of mary.

End in COT

Location: Birds Nest
Date: 2024-04-01
Weather: 63 degrees and dry

Q: Doc Holiday
PAX: 3 – Doc Holiday, Lifetime, Sour Mash

Warm-O-Rama
None

Tha Thang
Speed Ruck. Covered 3.1 miles in 40 minutes carrying rucks. FNG joined us. Now to be know as ShyGuy.

End in COT

Location: Gridlock
Date: 2024-04-01
Weather: Snow and sleet… very icy. Roads were slick. Buzz Kill got his truck stuck… Radio had to pull him out. Raw and miserable weather. (April Fools! It was perfect)

Q: Muck
PAX: 5 – Radio, Buzz Kill, Axeman, LeBron, Muck

Warm-O-Rama
Spent about 10 minutes doing bro-ga…. (April Fools! No warm-up.)

Tha Thang
Seriously, the following did take place… honest!

Timed mumble ruck. 3:30 of rucking, then 1:30 of PT AMRAP using eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright Rows

End in COT

Location: MoCo
Date: 2024-03-30
Weather: Lovely

Q: Golden Shower
PAX: 4 – Golden Shower, Buc-ee, Gwazi , Tonka

Warm-O-Rama
Nada

Tha Thang
Walked around AO, swapping coupons periodically and stopped to conduct some work

Mericans
Squats
Ssh
Ww2 sus
Squat thrusts with coup
Burpees

End in COT

Location: Gridlock
Date: 2024-03-21
Weather: Clear skies and low 40s

Q: 49er
PAX: 9 – 49er, Axeman, Hoser, Oshag, Splitter, Tiny Dancer, Circle K, Flu Shot, Chewbacca

Warm-O-Rama
OYO stretching while YHC complained like a grumpy old man. First posts after vacations are always tougher, but when you’re in the Q rotation, you gotta force yourself out of bed.

Tha Thang
Criss-Cross 4 Corners

4 exercises – 1 per corner

As a pax, we started in the Merkin corner, with 5 merkins then moseyed together to the next corner for 10 reverse lunges, then 15 BBSs, and then to the 4th corner for 20 SSHs. We proceeded diagonally across the parking lot to do 5 reverse lunges, 10 BBS, and so forth. After 4 laps, we had completed 50 reps of each exercise.

Next up, we started over, but all the numbers were doubled. We finished 3 of the 4 laps for round 2, meaning another 300 reps were in the books.

Merkins 5-20-15-10-10-40-30
Reverse Lunges 10-5-20-15-20-10-40
Big Boy Situps 15-10-5-20-30-20-10
Side-Straddle Hops 20-15-10-5-40-30-20

Total of 500 reps and 7 laps around the parking lot

End in COT

Location: Sherwood
Date: 2024-03-29
Weather: Still, calm, tranquil, peaceful, serene, quiet, smooth, harmonius, placid, soothing

Q: Muck
PAX: 5 – Chewbacca, Corn Dog, Cowbell, Buzz Kill, Muck

Warm-O-Rama
Calf stretch… only at Buzz Kill’s request

Tha Thang
Timed mumble ruck. 3:30 of rucking, then 1:30 of PT AMRAP using eight exercises:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright Rows

On Friday, things seemed hopeless. But Sunday’s coming!

End in COT

Location: Birds Nest
Date: 2024-03-28
Weather: 30

Q: Bootlegger
PAX: 6 – Doc Holiday, Bootlegger, Manchild, Big E, Quick Match, Lifetime

Warm-O-Rama
None

Tha Thang
Pax did five elevens (550 total reps) with 25m jog in between.
1. Side straddle hops and curls
2. Lunges and merkins
3. Overhead press and dips
4. Goblet squats and crunches
5. Suitcase crunches and bent rows
300m jog cool down

End in COT

Location: Gridlock
Date: 2024-03-28
Weather: 33 but clear

Q: Axeman
PAX: 15 – Axeman, Steve-O, Oshag, Sous Vide, Hoser, Tiny Dancer, Circle K, Muck, Chewbacca, Ollie, Swift, Buzz Kill, LeBron, Incognito, Baby Driver

Warm-O-Rama
Various dynos including SSH’s, high-knees, butt-kickers, quad pulls and Frankenstein’s monsters

Tha Thang
Pax were divided into 4 groups and exercise were performed in each corner for 2 minutes. PAX then rotated 3 corners and performed the exercises in that corner. This continued until time was up. Exercises performed were: forward lunges, Bonnie Blairs, mercans, diamond mercans, curls (with coupon), coupon swings, big boys and dead bugs. A great time was had by all!

End in COT

Location: Gridlock
Date: 2024-03-25
Weather:

Q: Zebra
PAX: 6 – Sous Vide, Chewbacca, Circle K, Buzz Kill, Corn Dog, Zebra

Warm-O-Rama
Stretch oyo

Tha Thang
Pax were given the choice of option 1 or 2 for the day, in which they selected option 2.

We began with 50 ruck squats then rucked the full lot with pace – approx 1/4 mile. Ladder down to 40, 30, 20 and 10 with a 1/4 mile ruck between each.

With remaining time we continued to ruck the lot, adding in 5 more rounds of 10 to complete 200 total squats

End in COT

Location: Gridlock
Date: 2024-03-26
Weather: Wind SE 14G24 52 degrees light rain

Q: Circle K
PAX: 7 – Steve-O, Hoser, Flu Shot, Incognito, Buzz Kill, Sous Vide, Circle K

Warm-O-Rama
Arm circles (fwd, rev)
Shoulder stretch (switch)
Tricep pulls (switch)
Abe Vigotas IC
SSH IC

Tha Thang
DORA 1-2-3
Partner carries coupon around small parking lot loop
Other partner does reps, flapjack
100-Coupon OH press
200-Coupon bent over rows
300-Coupon chest press

Penalty for Coupon touching ground is 3x Burpees

10 IC flutter kicks with Coupon over chest
25 OYO leg raises with Coupon over chest
25 Coupon lawn mowers OYO (each arm)

Cool down stretching
Shoulder stretch (switch)
Tricep pulls (switch)
Back/ hip twist (elbow behind knee) (switch)

End in COT

Location: Birds Nest
Date: 2024-03-25
Weather: 40 and clear

Q: Quick Match
PAX: 4 – Sour Mash, Quick Match, Bootlegger, Lifetime

Warm-O-Rama
Just got after it.

Tha Thang
PAX rucked 1.5 miles with wall sits in there. Pretty simple and gave us time to catch up with each other. Congrats to Lifetime on getting engaged this past weekend.

End in COT

Location: Sherwood
Date: 2024-03-22
Weather: 35

Q: Bootlegger
PAX: 5 – Bootlegger, Muck, Cowbell, Chewbacca, Buzz Kill

Warm-O-Rama
Two lap ruck around the parking lot

Tha Thang
Pax rucked the wooded loop and half of the paved loop for 45 minutes. Pax stopped six times to do a series of merkins, squats, lunges, Carolina dry docks, plank jacks and mountain climbers.

End in COT

Location: Gridlock
Date: 2024-03-23
Weather: We began in a Sandstorm…

Q: Muck
PAX: 12 – Radio, Incognito, Axeman, Corn Dog, Boxcar, Swift, Molar, Subject Matter, Morpheus, Flu Shot, Splitter, Muck

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

Tha Thang
Divided the pax into four regions (North, South, East and West), appointing a Q for each region. The groups then migrated to all four corners of the parking lot.

Each region was given a set of brackets.
There were 32 bodyweight exercises, four different regions. The pax would do 12 reps of both exercises (preferably in cadence) in a match-up, and then vote on a winner. Once all the matchups in the round were complete, the pax would locomote to the next corner using one of four prescribed methods (jailbreak, bear crawls, side shuffles, and crabwalk).

Too many exercises to list, but the bodyweight champion was Plank Jacks!

The pax then moseyed to the coupons, where the coupon bracket matchups were completed. The coupon champion was Man Makers!

Your 2024 One Shining Moment is Man Makers! Thanks to all the exercises (and pax) who gave it their all!

End in COT

Location: MoCo
Date: 2024-03-23
Weather: 37 and overcast

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

Warm-O-Rama
Static

Tha Thang
F3 branded Deck of Death…. its a beast, HIMs!

End in COT

Location: Sherwood
Date: 2024-03-20
Weather: Breezy with a bit a nip in the air

Q: Steve-O
PAX: 4 – Steve-O, Sous Vide, Buzz Kill, Cowbell

Warm-O-Rama
A bunch of static stretches and aerobic movements to get warmed up

Tha Thang
Dora 1, 1.5, 2, 1.5, 1 – Leg Friendly
Partner one did AMAP of exercise, while partner two ran down, did 10 reps of exercise and run back.
Round 1, 100 reverse lunges and 10 merkins
Round 2, 150 RDLs and 10 hip rock n raise
Round 3, 200 squats and 10 dead bugs
Round 4, 150 jump squats and 10 SSHs
Round 5, 100 lunges and 10 military merkins
Ended with on your six pick a side, 4 count leg raises, 10 / side then 5 / side to reach time.

End in COT

Location: Birds Nest
Date: 2024-03-14
Weather: Cold

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

Warm-O-Rama
Lap and stretches

Tha Thang
EMOM – Every Minute On the Minute
Starting with 12 repetitions
-burpees
-jump squats
-ground to overhead with Coupon
-V-ups

Complete each exercise every minute and rest in remaining time once complete. Increase by one repetition every 4 minutes. We worked for 20 minutes (16 repetitions)

After that we ran stadium steps and did suitcase crunches at the bottom of each lap.

End in COT

Location: Birds Nest
Date: 2024-03-18
Weather: 28 and clear

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

Warm-O-Rama
A few stretches and then got right into it.

Tha Thang
Beat down happened on the football field. PAX started in one corner and completed 7 burpees, jogged the length of the field and did 7 more burpees in the next corner. PAX sprinted the width of the field and did 7 burpees in next corner, jogged the length of the field for 7 more burpees. The round was completed with another sprint across the width of the field.
This pattern continued with 14 (4 count)flutter kicks in each corner, 21 merkins, 28 air squats, 21 side straddle hops, 14 box cutters and 7 lunges. There were a total of 7 laps around the football field.

End in COT

Location: Gridlock
Date: 2024-03-19
Weather: 28 degrees and clear

Q: Tiny Dancer
PAX: 10 – Axeman, Hoser, Steve-O, Incognito, Sous Vide, Buzz Kill, Tiny Dancer, Muck, Circle K, Oshag

Warm-O-Rama
In-place jog, Michael Phelps, horizontal arm stretch, butt kickers

Tha Thang
Pax paired up, grabbed a coupon, and alternated running a loop and knocking out the following: dips, curls, big boys, bird dogs, squat press, toe touch crunches, creative merkins, and rows.

Pax continued alternating until time expired.

End in COT

Location: Gridlock
Date: 2024-03-18
Weather:

Q: Lansbury
PAX: 7 – Lansbury, Tiny Dancer, Circle K, Muck, Cowbell, Sous Vide, Buzz Kill

Warm-O-Rama
6-minute warm up

Tha Thang
3 x 12
Deadlift
Rows
Cleans
Farmers carry

3×12
Curls
OH Press
Squats
Rifle Carry

1×12
Swings
Press
Lunges
Sprint

5 minute core

End in COT

Location: Gridlock
Date: 2024-03-16
Weather: 37, foggy, heavy dew for wet shoe suffering

Q: Armstrong
PAX: 16 – Dr. Quinn, Hoser, Buzz Kill, Radio, Cowbell, Splitter, Subject Matter, Bam, Molar, Morpheus, Eggo, Flu Shot, Armstrong, Oshag, Bettis, Pigskin

Warm-O-Rama
30 Four-Leaf-Clover Pickers IC
Jane Fondas – 20 per side

Tha Thang
Carry Coupons to Football field
• Create 2 stacks of Coupons at base of hill.
• 10 minutes to run laps on the imaginary rainbow on the hill between the Coupon stacks.
• 2 Burpees at each end of the rainbow.
• Grab a gold coin each time you pass the Pot ‘O Gold at the top of the rainbow and put it in your pocket.
• Recover and brag about how many coins you collected.

• Repeato, but this time carry your Coupon
• 2 Man-Makers at each end of the Rainbow.
• Mosey back to Flag for 5 minutes of Mary
• Eat excellent Chocolate Chip Pumpkin Cake provided by Bang; thanks to his M!

End in COT

Location: Easy Day
Date: 2024-03-16
Weather: 38 and wet ground, but made for a nice sunset

Q: Golden Shower
PAX: 4 – Buc-ee, Golden Shower, Tonka, Gwazi

Warm-O-Rama
OYO

Tha Thang
Rucked around AO and then some, stopping occasionally to conduct some Mericans, SSH, squats, and planks

End in COT

Location: Gridlock
Date: 2024-03-14
Weather: Warm

Q: Buzz Kill
PAX: 14 – Buzz Kill, Axeman, Hoser, Sous Vide, Tiny Dancer, Oshag, Flu Shot, LeBron, Circle K, Steve-O, Muck, Incognito, Swift, Boxcar

Warm-O-Rama
3.1415 warmup exercises.

Tha Thang
Run the long way to the pull up shelter. Oshag notified me that there was a shorter route we could have taken. Did count o Rama to see how many pax survived the run. 15 made it. Odhag notified me that a count at this point was useless. Partnered up. One partner did 1 pull up, 3 mercans… 2 pull ups, 6 mercans and so on while other pax ran to squishy playground and did plyometrics. 3 burpees, 14 Bonny Blaires, 15 squat jumps (do the math). Pax then switched. Repeato until Q was tired. Run the long way back to the flag via maintenance road. Q pretended to “pick up the six” but really he just needed a walking break because he was tired. Ended with pax choice at the flag. At one point we did another count o Rama which was also useless.

Q encouraged people to consider margin in their life via a quote which can be found on mumble chatter by a guy who writes kids books about sword fighting rabbits.

End in COT

Location: Sherwood
Date: 2024-03-15
Weather: 60 and damp

Q: Cowbell
PAX: 5 – Cowbell, Oshag, Armstrong, Buzz Kill, Bootlegger

Warm-O-Rama
Side Straddle Hops IC

Tha Thang
We rucked the paved trail while taking turns carrying a 45lb dumbbell.

Had a little extra time, so we did Mercans, shoulder tap plank, LBCs, American hammers, and low plank back in the parking lot.

End in COT

Location: Sherwood
Date: 2024-03-13
Weather: 47 and perfect!

Q: Sous Vide
PAX: 7 – Sous Vide, Buzz Kill, Corn Dog, Cowbell, Bootlegger, Steve-O, Armstrong

Warm-O-Rama
Slow mosey to the statues and then a little on our own.

Tha Thang
Started with 20 mercans at corner #1, ran to corner #2 and did 19 of an exercise and so on. At each corner, a different pax chose a different exercise. We made it down to #4 and had to mosey back to the flag.

End in COT

Location: Gridlock
Date: 2024-03-05
Weather: Not too bad

Q: Splitter
PAX: 15 – Steve-O, Splitter, Tiny Dancer, Circle K, Muck, Mint Julep, LeBron, Corn Dog, Hoser, 49er, Sparrow, Baby Driver, Axeman, Oshag, Cowbell

Warm-O-Rama
Misc stretching. Grab a partner and a coupon, mosey to the football field. Dynamic warmups on the field.

Tha Thang
Parters chip away at the following:
• 100 thrusters (partner is running 100 yards)
• 150 Sit-ups (partner is lunging 50 yards)
• 175 curls (partner is bear crawling 50 yards)

Grab coupon and rifle carry back to parking lot. Hand off between partners as needed

Close out with 20 bro-pees

End in COT

Location: Gridlock
Date: 2024-03-12
Weather: Chilly but nice

Q: Oshag
PAX: 12 – Oshag, Sous Vide, Cowbell, Muck, Hoser, Buzz Kill, Circle K, Incognito, Tiny Dancer, LeBron, Axeman, Steve-O

Warm-O-Rama
Stretches and Dynos – mosey to coupons

Tha Thang
Movement – 1/2 the PAX rifle carried a coupon while the other half ran around them. This continued from the coupon pile to the wall by the other set of baseball fields with PAX switching from running to carrying as needed.

50 seconds on, 15 off
Box jumps, Curls
Reverse Box Jumps, Bent over rows
Step ups, Curl press
Chuck Norris Merkins on the wall, Sumo Squats

Coupon run back to coupon pile. 10 Burpees to finish from the good morning we got from a pair of runners.

End in COT

Location: Gridlock
Date: 2024-03-11
Weather: Upper 20’s/Maybe 30 – Clear and Not Too Bad

Q: Incognito
PAX: 11 – Cowbell, Oshag, Santa’s Little Helper, Bettis, Buzz Kill, Sous Vide, Chewbacca, Muck, Tiny Dancer, Incognito, Circle K

Warm-O-Rama
Loosened up a little and did some squats

Tha Thang
Everybody grabbed a coupon and we rucked around the large northern loop with the coupons.
Stopped about 4 or 5 times to do squats, merkins with hands on the coupon, or curls
Returned the coupons at the end of the beatdown.

End in COT

Location: Birds Nest
Date: 2024-03-11
Weather: 31

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

Warm-O-Rama
Stretch/Dynamic warmup

Tha Thang
Pax broke into two-man teams and completed below circuit. While one pax worked for total reps, the other ran 200m. Pax wore ruck pack during run and reps.

2 shoulder tap plank holds

50 man-makers with coupon

100 merkins

150 lunges

100 thrusters with coupon

50 burpees

2 shoulder tap plank holds

End in COT

Location: Birds Nest
Date: 2024-03-07
Weather: 45

Q: Bootlegger
PAX: 2 – Bootlegger, Manchild

Warm-O-Rama
None

Tha Thang
5k Run with one lap walk cool down/big boys/merkins

End in COT

Location: Gridlock
Date: 2024-03-09
Weather: Rain… showers… precipitation…

Q: Muck
PAX: 8 – Axeman, Steve-O, Armstrong, Oshag, Incognito, Radio, Bettis, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (Switch)
– Quad Pulls (OYO, switch)
– Tricep Pulls (switch)
– Twisty Magoos
– Grass Grabbers (15, IC)

Tha Thang
The planned “One Shining Moment” beatdown calls for dry conditions, because of the brackets involved. So Q had to switch the game plan. One Shining Moment will take place at a later date.

Today’s beatdown began with one round of exercise dice (lots of mercans).

Then, two and a half rounds of Ring of Fire (various exercise stations… two stations had coupon work). 1:30 AMRAP, with 20 seconds rest and rotation. Three laps in the parking lot were worked in for Mae’s benefit.

Happy 300th post Radio!

End in COT

Location: MoCo
Date: 2024-03-09
Weather: 55 and wet

Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Popeye, Buc-ee

Warm-O-Rama
OYO

Tha Thang
To prep for Daylight Savings time, we did group count to 300 of each exercise while 1 Pax did Merkins on a peg noard and timer PAX conducted 20 step ups.

Donkey Kicks
American Hammer (2is1)
Y-Squats
LBCs
Iron Hulk with Coupon (modified to 100)
Ground Pounders (modified to 100)
Hillbillies 2is1
Twinkle Toes

End in COT

Location: Sherwood
Date: 2024-03-08
Weather: 50 and dry

Q: Cowbell
PAX: 6 – Cowbell, Buzz Kill, Swift, Boxcar, Corn Dog, Tiny Dancer

Warm-O-Rama
Nada

Tha Thang
We rucked around the paved trail. Last PAX in line would drop out of line and do designated exercise with ruck. After completing exercise, PAX would double time it to catch up with front of line. Repeat-o.
We first did 10 pushups, 15 squats, and 20 ruck swings. Next rotation was 15 pushups, 20 squats, and 25 ruck swings.
We finished with 7 minutes of Mary in the parking lot, PAX choice of exercises.

End in COT

Location: Sherwood
Date: 2024-03-06
Weather: 55 + drizzle, not bad!

Q: Armstrong
PAX: 4 – Cowbell, Bootlegger, TStark, Armstrong

Warm-O-Rama
Stretching OYO
Morocan Night Clubs
Batwings

Tha Thang
Jog to stairs by Football training center.
Stretch calves against monument.

• Diagonal GrizzCalators up the standard staircase
• 3 Dips at each Terrace step on the way back down.

• Jog to Light post &back.

• Hop-up the Terrace steps OYO
• Freddie Mercuries IC: 20

• Jog to Light post &back.

• 1 Slow Inclined Merkins up each step
• Jog back to Flag
• Various exercises and parking lot laps

End in COT

Location: Birds Nest
Date: 2024-03-04
Weather: 50

Q: Bootlegger
PAX: 3 – Bootlegger, Quick Match, Manchild

Warm-O-Rama
None

Tha Thang
Pax rucked two miles.

End in COT

Location: Gridlock
Date: 2024-03-04
Weather: 50 something and clear

Q: Cowbell
PAX: 10 – Swift, Cowbell, Oshag, Santa’s Little Helper, Muck, Tiny Dancer, Circle K, Bettis, Chewbacca, Corn Dog

Warm-O-Rama
nada

Tha Thang
Pax rucked for 15 minutes, with a couple 30 second double time intervals. Stopped at shelter for a Tabata workout. Interval consisted of 40 seconds of work (AMRAP) and 20 seconds of rest, 5 exercises each round. We completed 4 rounds.
Round 1: mercans, squats, mountain climbers, lunges, peter parkers
Round 2: ruck/kettlebell swings, imperial walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: pullups, lateral lunges, American hammers, chest press with ruck, wall sit
Round 4: shoulder press with ruck, LBCs, Bulgarian split squats, shoulder tap plank, burpees
Rucked back to flag.
Soundtrack by JJ Grey and Mofro – Country Ghetto album

End in COT

Location: Gridlock
Date: 2024-03-02
Weather: Hazy Little Thing with a side of cold(ish)

Q: Sparrow
PAX: 12 – 49er, Biz Markie , Cowbell, Bettis, Axeman, Bootlegger, Radio, Dr. Quinn, Incognito, Chewbacca, Muck, Sparrow

Warm-O-Rama
20 x SSH, in cadence, a few quats and a couple of incorrectly named exercises.

Tha Thang
Inspired by Sous Vide’s workout on Tuesday, I decided to be lazy and copy it. Well, I attempted to copy it. Oue partnered up and each group went to one of six stations: Prowler, Sled Pull, Farmers Carry, Overhead Press, Sandbag carry and big-boy lap around the parking lot. Q played some predictable ‘Rocky’ type theme songs and rotated the groups every 3-5 minutes. Ended with some shoulder taps and burpees for good measure.

End in COT

Location: MoCo
Date: 2024-03-02
Weather: 46 and wet ground

Q: Golden Shower
PAX: 4 – Buc-ee, Tonka, Golden Shower, Gwazi

Warm-O-Rama
OYO

Tha Thang
Ran thru the Deck of Death, and rolled some exercise dice til time was up. Bucee pulled both Jokers 👎

End in COT

Location: Sherwood
Date: 2024-03-01
Weather: 33 and lovely

Q: Golden Shower
PAX: 9 – Golden Shower, Gwazi , Tonka, Tiny Dancer, Bettis, Chewbacca, Cowbell, Oshag, Santa’s Little Helper

Warm-O-Rama
Static OYO

Tha Thang
Rucked around AO, being serenaded by some marching cadences about killer food, grandmothers, construction equipment and most importantly… Mr Norris. Got done with the right loop quicker than expected, so did some Indian Runs around parking lot, Follow-Me-Merkins and Big Boys, Plank, Flutter Kicks, and American Hammers.

End in COT

Location: Gridlock
Date: 2024-02-29
Weather: Mid 20’s and Clear

Q: Incognito
PAX: 14 – Sous Vide, Axeman, Oshag, Cowbell, Steve-O, Tiny Dancer, Chewbacca, Buzz Kill, Hoser, Bettis, Incognito, Circle K, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Various warmups

Tha Thang
Started at the top of the parking lot by the dumpster

10 Merkins – 10 Lunges – 10 Gas Pumpers
We ran, snaking through the parking lot until we got to the flag, at the end of each level we did the above 3 sets of exercises for a total of 5 sets.

2nd round we did the same thing but upped the reps to 20
3rd round we did the same thing but upped the reps to 30

End in COT

Location: Birds Nest
Date: 2024-02-29
Weather: Clear and cold, 23 degrees

Q: Doc Holiday
PAX: 3 – Doc Holiday, Lifetime, Sour Mash

Warm-O-Rama
None

Tha Thang
Speed Ruck. 2.64 miles with an average speed of 4.3 mph.

End in COT

Location: Gridlock
Date: 2024-02-27
Weather: 62 and clear………………..until 6:14.

Q: Sous Vide
PAX: 13 – Sous Vide, Cowbell, Buzz Kill, Bettis, Hoser, Sparrow, Oshag, Axeman, Mint Julep, LeBron, Baby Driver, Circle K, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
Got into groups of three and each group went to one of five stations. We stayed at each station for 5 minutes and then rotated. The stations were Prowler, Sled Pull, Farmers Carry, Overhead Press and Landmines. For the final 10 minutes we got into groups of two and jumped rope. 30 seconds on and 30 seconds rest. Everything went well except @Oshag couldn’t understand the directions.

End in COT