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
Location: Sherwood
Date: 2023-12-27
Weather: 38 and clearing
Q: Armstrong
PAX: 4 – Sous Vide, Chewbacca, Buzz Kill, Armstrong
Warm-O-Rama
20 SSH IC
10 Taterk Oickers IC
10 Hillbillies IC
Tha Thang
Jog to various points around the AO and perform 5 Burpees to recover.
11 points x5 = 55 Burpees total.
Post jog stretches by Sous Vide and Chewbacca.
Buzz Kill leading with positive vibes.
End in COT
Location: Easy Day
Date: 2023-12-23
Weather: 55…. just lovely weather
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping every 7 minutes to do Weighted Squats, lunges, Mericans, or Curls
End in COT
Location: Sherwood
Date: 2023-12-22
Weather: 30s
Q: Bootlegger
PAX: 8 – Bootlegger, Muck, Cowbell, Blue Magic (DR), Radio, Golden Shower, Corn Dog, Flu Shot
Warm-O-Rama
None
Tha Thang
Pax rucked with a few stops to do various exercises with rucksack including, merkins, lunges, stair climbs, wall sits, more merkins, and squats.
End in COT
Location: Gridlock
Date: 2023-12-21
Weather: Cold, just cold
Q: Oshag
PAX: 5 – Oshag, LeBron, Sous Vide, Muck, Axeman
Warm-O-Rama
Mosey to basketball courts for some dynos
Tha Thang
No Q, No Problemo
Celebrations with variety
Guardian Run
4 Corners – hard to explain, but I remember
Celebrations with an exercise zone – this one everyone liked so I’m writing it down – in the zone we did bear crawls, lunges, and broad jumps
Finished with a free throw round robin – if you missed you hit 5 exercises, if you hit everyone else did 5 exercises
End in COT
Location: Birds Nest
Date: 2023-12-21
Weather: 26 and clear
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Incognito, Manchild
Warm-O-Rama
OYO
Tha Thang
PAX paired up and carried a fence post on a walk. PAX did 21 reps of the following, up and overs, curls, squats, and big boys. PAX also switched carrying the post from each shoulder to overhead through out the wall of 1.78 miles.
End in COT
Location: Sherwood
Date: 2023-12-20
Weather: 23 felt like 23. Clear, calm and perfect!!
Q: Sous Vide
PAX: 5 – Sous Vide, Cowbell, Bootlegger, Chewbacca, Golden Shower
Warm-O-Rama
Four laps around the parking lot and some dynamic stuff.
Tha Thang
Each pax completed 10 burpees and ran 100yds. Then 10 squats followed by a 100yd sprint. 10 mercans with a 100yd sprint and finally 10 big boys with a 100yd sprint. We completed four rounds in under 20 minutes.
End in COT
Location: Easy Day
Date: 2023-12-19
Weather: 21 with snow all around
Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some SSHs and Burpees
End in COT
Location: Gridlock
Date: 2023-12-19
Weather: 20
Q: Bootlegger
PAX: 10 – Bootlegger, Eggo, Morpheus, Flu Shot, Muck, Cowbell, Incognito, Chewbacca, Axeman, Sous Vide
Warm-O-Rama
Pax moseyed to coupons and walked to the roadway at bottom of parking lot for warmup exercises (side straddle hops, grass grabbers, copperhead squats, down/up dogs, runner’s stretch, Michael Phelps.
Tha Thang
Pax completed a series of exercises and movements for each of the parking lot tiers.
Tier 1: 40 curls, farmers carry to opposite end, 40 dips
Tier 2: 35 swings, curl carry to opposite end, 35 squats, jog down hill/sprint up
Tier 3: 30 OH press, rifle carry to opposite end, 30 big boys, jog down hill/sprint up
Tier 4: 25 reps of I’m not worthy, coupon push to opposite end, 25 alternating coupon merkins, jog down hill/sprint up
Tier 5: 10 thrusters, murder bunnies for 25 yards, 10 man-makers
Pax cool downed with a mosey to flag.
End in COT
Location: Birds Nest
Date: 2023-12-18
Weather: 30
Q: Bootlegger
PAX: 6 – Bootlegger, Sour Mash, Doc Holiday, Manchild, Cousin Eddie (DR), Quick Match
Warm-O-Rama
One lap jog!
Tha Thang
Pax broke into two-man groups and did 1000 reps. While one partner worked on total rep count, the other did a 100m sprint and 100m jog back until 1000 was reached.
100 Manmakers
100 Thrusters
100 KB swings
100 merkins
100 coupon squats
100 OH press
100 curls
100 dips
100 Big Boys
100 slide through planks
End in COT
Location: Gridlock
Date: 2023-12-18
Weather: Nearly 40 – but felt colder with the wind
Q: Incognito
PAX: 7 – Muck, Cowbell, Sous Vide, Splitter, Chewbacca, Incognito, Flu Shot
Warm-O-Rama
Michael Phelps, Shoulder Circles, Shoulder Rolls, Bend and Hang, Prayer Squat
SSH IC, Frankenstein IC
Tha Thang
Ruck to Pullup Shelter
Cindy (5 Pullups, 10 Merkins, 15 Squats, repeato)
Did this for a few Christmas songs
Mosey to shelter across the road and back
Modified Cindy (5 Stepups each leg, 10 Merkins, 15 Squats, repeato)
Did this for a few Christmas songs
Ruck back to flag
One of the songs was called “Mistress for Christmas” – it got everybody talking about mistresses. For reasons of confidentiality I won’t say if any PAX decided to get a mistress for Christmas.
End in COT
Location: Gridlock
Date: 2023-12-16
Weather: 37 felt like 31 clear, calm and awesome!
Q: Sous Vide
PAX: 18 – Radio, Sous Vide, Dr. Quinn, LeBron, Hoser, Axeman, Zebra, Biz Markie , Madrid, Buzz Kill, Oshag, Incognito, Molar, Cowbell, Morpheus, Flu Shot, Subject Matter, Santa’s Little Helper
Warm-O-Rama
Upon Radio’s request we decided to warmup. Ended up being a good idea 😁. Sorry, I was excited!
Tha Thang
We drew colored poker chips to determine the four teams. Each team went to a station for the duration of one Christmas song. The stations were Sled Pull, Prowler Push, Tire Flip and Farmers Walk. Each team did this in a relay fashion. Upon finishing your turn you completed 5 mercans. After four songs we celebrated with a really fun Welsh Dragon. We then ran to the basketball courts and split up into two teams and did two games of tug o war. Then we ran to the football field and team team relay runs where the running square got smaller and smaller. This was a relay fashion and the first team sitting down won. O’shag cheated. We then played a tag game called Elbow Tag. We then ran back to the basketball courts and did one more tug o war where the losers did 20 mercans and the winners did 10. O’shag cheated.
End in COT
Location: Sherwood
Date: 2023-12-15
Weather: Clear and 30
Q: Splitter
PAX: 4 – Chewbacca, Flu Shot, Buzz Kill, Cowbell
Warm-O-Rama
Misc. OYO
Tha Thang
Standard Ruck w/ 53lb kettlebell passed between PAX members. Every time the kettlebell is handed off, PAX preformed 10 reps of random PT
End in COT
Location: Birds Nest
Date: 2023-12-14
Weather: Clear and a cold 21 degrees
Q: Doc Holiday
PAX: 3 – Doc Holiday, Big E, Banana Rabbit (B Rabbit)
Warm-O-Rama
Deep Air Squats, Reverse Lunges, Arm Circles, Dive Bomber Pushups
Tha Thang
1/4 mile run.
4 min EMOM Round of Goblet Squats, Coupon Bent Rows, Hand Release Merkins, and Mountain Climbers.
1/4 mile run.
4 min EMOM Round of Coupon KB Swings, Jungle Boy Squats, Stiff Leg Deadlifts with coupon, and Crunches.
1/4 mile run.
4 min EMOM Round of Goblet Squats, Coupon Bent Rows, Hand Release Merkins, and Mountain Climbers.
1/4 mile run.
4 min EMOM Round of Coupon KB Swings, Jungle Boy Squats, Stiff Leg Deadlifts with coupon, and Crunches.
Since we are in the middle of the Geminids Meteor Shower, we looked for shooting stars and when ever we saw one during the run portion we stopped and did 10 Burpees. We saw at least one shooting star during each of the run portions.
End in COT
Location: Sherwood
Date: 2023-12-13
Weather: 32 and clear
Q: Armstrong
PAX: 4 – Cowbell, Sous Vide, Buzz Kill, Armstrong
Warm-O-Rama
Tater Pickers IC
Moroccan Night Clubs IC
Batwings IC
Tha Thang
Jog to Kroger Field
Various exercises as we jogged to the 4 corners around the stadium, including teams of two PAX doing exercises while others Planked or did Al Gores:
-Barricade Bicep Curls
-Barricade Overhead Presses
-Barricade Flutterkicks
-Barricade Hello Dolly’s
OYO:
-Bulgarian split squats
-Burpees
-Mercans
Mosey back to Flag:
-American Hammers
-Stiff Leg Raises
-Wrist Rollers
End in COT
Location: Easy Day
Date: 2023-12-12
Weather: 27, feels like 19
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
Nada, just did the Thang
Tha Thang
Rucked around AO, stopping occasionally to conduct some SSH
End in COT
Location: Gridlock
Date: 2023-12-12
Weather: 27 felt like 20 but clear and calm
Q: Sous Vide
PAX: 10 – Sous Vide, Baby Driver, Chewbacca, Flu Shot, Incognito, Axeman, Hoser, Steve-O, Buzz Kill, Corn Dog
Warm-O-Rama
Lots of dynamic stuff
Tha Thang
10, 100 yd. Sprints with 3 minutes each.
End in COT
Location: Gridlock
Date: 2023-12-11
Weather: Cold but not windy
Q: Oshag
PAX: 6 – Oshag, Sous Vide, Cowbell, Buzz Kill, Chewbacca, Flu Shot
Warm-O-Rama
OYO stretches, mosey to tennis courts, a little more stretching
Tha Thang
No ruck run the stair loop
Ruck best effort on the stair loop
10-10-10
Curls-Rows-Overhead press
10-10
Flutter Kicks-Box cutters
Repeato on your own
Ruck to trail them picked up a Guadian Run (can’t say the other word) down to the bridge.
Repeato – 10-10-10 with the addition of 20 Merkins. Repeato
Guardian Run back to the flag.
Short Merry.
End in COT
Location: Birds Nest
Date: 2023-12-07
Weather: Nice and cool
Q: Big E
PAX: 6 – Bootlegger, Sour Mash, Manchild, Doc Holiday, Quick Match, Banana Rabbit (B Rabbit)
Warm-O-Rama
400m jog, grass-grabbers, Spider-Man stretch, arm circles, Michael Phelps
Tha Thang
50 Merkin’s
50 Big Boys
50 Overhead press
50 Squats
50 Lunges
50 Bent rows
~90 Burpees
Played with Explodibg Kittens cards 🙂
Welcomed FNG Cousin Eddie!
End in COT
Location: Gridlock
Date: 2023-12-09
Weather: 53 and moist (just for those who cringe at that word)
Q: Radio
PAX: 14 – LeBron, Baby Driver, Flu Shot, Oshag, Santa’s Little Helper, Sous Vide, Subject Matter, Raquel, Cowbell, Muck, Incognito, Dr. Quinn, Molar, Radio
Warm-O-Rama
Did some Michael Phelps as guys finished arriving. Then, we did a low plank while doing our count-a-roma , then did high plank while doing name-a-roma. Moseyed to far tennis court parking lot to continue warmup with SSH in cadence doing 21’s ( we failed—added 7 merkins as punishment); did Grass Grabbers (10) in cadence; then successfully completed SSH 21’s. We continued to mosey to the VB shelter close to the pool. There we finished warmup with some arm and shoulder stretches, plus Frankensteins, pigeon pulls, high knees, butt kickers.
Tha Thang
You choose:
1) pull-ups, chin-ups or chin hangs (1 rep)
2) select one of seven Ab exercises, one of seven chest/shoulder exercises, one of seven jumps, and one of seven leg exercises—did 5 reps of each.
3) moseyed/ran to one of four distances approximately 50yds, 100yds, 150 yds or 200 yds and back to the VB shelter.
4) tractor tire flips (1 rep).
Repeat the cycle adding one additional rep up to seven for pull-ups; choose another Ab, chest, jump and leg exercise adding 5 more reps for each; mosey or run your selected distance; then add another rep to the tire flips.
Most of us finished all 7 cycles. Then, we moseyed returning back to home parking lot.
Did count-a-roma and name-a-roma. I closed by reiterating the name of the workout. Just like we had free will to choose our run (distance) and our fun (exercises and their order/reps)…in life we get to choose our path and our actions/attitudes/etc. Many times we take short cuts, cheat ourselves and others (we are sinners) so we need a Savior. Read Isaiah 53:6 as a reminder of what we have in Christ.
It was great to have our brother Raquel back for a visit from North Carolina!
End in COT
Location: MoCo
Date: 2023-12-09
Weather: Wet, but 52
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
OYO
Tha Thang
Pax requested Ulimate Soccer again. 3 goals, 10 reps if you get scored on. Played til G Shower and Gwazi collided at midfield. All Pax are okay
End in COT
Location: Sherwood
Date: 2023-12-08
Weather: You may ask yourself, “Could it be any clearer?” And the answer would be, “No, it could not be anymore clear.”
Q: Muck
PAX: 7 – Cowbell, Chewbacca, Corn Dog, Golden Shower, Bootlegger, Buzz Kill, Muck
Warm-O-Rama
Deep squat
Willie Mays Hayes (switch)
Tricep pulls (switch)
Tha Thang
3:30 of Rucking, then 1:30 of PT. Eight exercises:
End in COT
Location: Gridlock
Date: 2023-12-07
Weather: 33 with a feels like of 23 but nice
Q: Axeman
PAX: 9 – Axeman, Oshag, Sous Vide, Chewbacca, Baby Driver, Hoser, Buzz Kill, Incognito, LeBron
Warm-O-Rama
Disclaimer given and pax moseyed to corner of lot nearest coupons. Various warm-ups performed including Micheal Phelps, SSH’s, hamstring, quad and calf stretches.
Tha Thang
Pax began in corner 1 with 20 coupon curls, moseyed to next corner for 20 mercans, to corner 3 for 20 lunges and 4th corner for 20 big boys then returned to start. They then performed 19 coupon squats, then 19 mercans, lunges and big boys at each corner. This was continued until time ran out. Lots of work and moseying was had by all!
End in COT
Location: Birds Nest
Date: 2023-12-04
Weather: 40
Q: Bootlegger
PAX: 4 – Bootlegger, Quick Match, Big E, Doc Holiday
Warm-O-Rama
Walk to track with ruck
Tha Thang
Ruck 400m
Run 400m
Curls, tri extensions, OH press (100 reps)
Ruck 400m
Run 400m
Merkins and big boys (100 reps)
Ruck 400m
Run 400m
Lunges and squats with ruck (100 reps
Ruck 400m
Run 400m
Ruck 600m cooldown
End in COT
Location: Gridlock
Date: 2023-12-05
Weather: 30’s – but felt a lot warmers
Q: Incognito
PAX: 12 – Incognito, Steve-O, LeBron, Hoser, Sparrow, Sous Vide, Buzz Kill, Splitter, Oshag, Santa’s Little Helper, Phantom Menace, Axeman
Warm-O-Rama
Boxers
Jog in place
Frankensteins IC
Hamstring Stretch
World’s Greatest Stretch
Runner’s Stretch to Straight Leg
Deep Squats
Michael Phelps
Lunge with Rotation
Tompa Stretch
Toe Roll Iso Lunges
Tha Thang
Mosey to Coupons
10 Coupon Squats
20 Deadlifts
Curl – Merkin Ladders | 21 on down
20 Deadlifts
Calf Raises IC – two speeds – 3 types
Carolina Dry Dock – OHP | 11’s
Mary in Shelter
Scissor Twist
Leg Raise Lift IC
Dead Bugs IC
End in COT
Location: Gridlock
Date: 2023-12-02
Weather: Oh the weather outside was frightful, but the fire of the beatdown was so delightful!
Q: Muck
PAX: 14 – Incognito, Chewbacca, Subject Matter, Molar, Axeman, Radio, Cowbell, Baby Driver, Splitter, Lansbury, Minesweeper , Santa’s Little Helper, Oshag, Sous Vide
Warm-O-Rama
Michael Phelps
THE Runner’s Stretch (switch)
Cross feet, bend and hang (switch)
Quad pulls (switch)
Tricep pulls (switch)
Arms Across Chest (switch)
Grass Grabbers (15, IC)
Tha Thang
One round of exercise dice, just to get things started.
Then, a mosey to the upper coupons for this year’s Twelve Days of Christmas!
Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the exercises. The rep count was the same as the “day”.
On the ____ day of Christmas, the good Q gave to thee:
1. One inside loop mosey (which immediately became a 50 yard out and back mosey);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Ice skaters
9. Side Straddle Hops
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys
Mosey back to the flag for five minutes of pax choice Mary.
After name-o-rama and COT, we had the F3Lex BINGO prize drawing… thanks for playing!
End in COT
Location: MoCo
Date: 2023-12-02
Weather: Foggy and 53
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Static to warm up the body
Tha Thang
3 man ultimate soccer. 3 goals. You get scored on, you do some extra work. Ended with Marys.
End in COT
Location: Gridlock
Date: 2023-11-30
Weather: Not the worst it’s been
Q: Steve-O
PAX: 9 – Baby Driver, Ollie, Sous Vide, Buzz Kill, LeBron, Axeman, Muck, Hoser, Steve-O
Warm-O-Rama
Static stretching and dynamic warm up, side straddle hops etc
Tha Thang
Dora 1, 2, 3, 2
Partner up
100 merkins, 10 big boys
200 lunges 1 is 1, 10 gas pumpers
10 BroPees with your Bro to keep the blood flowin
300 merkins, 10 hip rock n raise
200 squats, 10 cockroaches
Ended with a round of box cutters
End in COT
Location: Sherwood
Date: 2023-12-01
Weather: Rainy
Q: Armstrong
PAX: 5 – Buzz Kill, Cowbell, Bootlegger, Chewbacca, Armstrong
Warm-O-Rama
Stretching OYO
Tha Thang
Ruck approx. 1.5 miles in Arboretum w/ extra weight from canned food drive, plus a sandbag. Food to be delivered to Salvation Army later today.
Finish with 5 minutes of Mary and other PAX Choice exercises.
End in COT
Location: Sherwood
Date: 2023-11-29
Weather: Balmy
Q: Buzz Kill
PAX: 6 – Buzz Kill, Cowbell, Armstrong, Golden Shower, Sous Vide, Bootlegger
Warm-O-Rama
Barely anything. Nothing was warm.
Tha Thang
4 corners stadium run.
Start at 20 end at 9? Various exercises at the corners. Mosey to the flag. Circle up and do a few more things.
End in COT
Location: Gridlock
Date: 2023-11-28
Weather: 30F with some gusts
Q: Hoser
PAX: 9 – Muck, Sparrow, Steve-O, Phantom Menace, Baby Driver, Axeman, Incognito, Sous Vide, Buzz Kill
Warm-O-Rama
Standing fwd bend
Grass grabbers
Side straddle hops
Tha Thang
Moseyed to the playground
AMRAP station rotation #1 – PAX knocked out at least 2
It was cold so low rep and kept movingSwings – TRX triceps extension (10-20)
Bench – 10 Merkins
10 Incline Merkins
10 Decline Merkins
Parallel bars – Dips (10-20)
Low monkey bars – Inverted row (10-20)
Wall slide (tree slide?) need to find a better wall in this zone (~40)
Side straddle hops (50-60)
AMRAP station rotation #2 – PAX knocked out at least 2
Water/stream “plaything” Step ups – variable height – (~20 per side)
Calf raises
Lieutenant Dan – squat + 2 lunges
Bridge (F3 “Saturday Night?”)
Monkey Humpers
Moseyed to the shelter by the baseball field
AMRAP station rotation #3 – PAX knocked out at least 2
Right side plank with flexion (F3?)
Left side plank with flexion (F3?)
Big boy sit-ups
Freddy Mercury
Bird Dog
End in COT
Location: Easy Day
Date: 2023-11-28
Weather: 27 and breezy and 🥶
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
None
Tha Thang
Rucked around AO
End in COT
Location: Gridlock
Date: 2023-11-27
Weather: Hot playlist, cold morning
Q: Muck
PAX: 6 – Chewbacca, Cowbell, Golden Shower, Sous Vide, Buzz Kill, Muck
Warm-O-Rama
Willie Mays Hayes (THE Runner’s Stretch) (switch)
Cross feet, bend and hang (switch)
Tricep pulls (switch)
Quad pulls (switch)
Grass grabbers (IC, 10)
Tha Thang
Ring of Fire
1 minute, :30 seconds of AMRAP exercise. :20 seconds of rest. Rotate between the six stations. Ran a short parking lot lap between rounds. Here were the exercise stations:
-Squats
-Lunge, with twist
-Flutter kicks
-Mercans, with rotation
-Incline mercans
-Ice skaters
-Dips
-Imperial walkers
-Bobby Hurleys
-Big boy situps
-Hillbillies
-Plank jacks
-Bench Press (coupon)
-Man makers (coupon)
-Overhead Press (coupon)
-Box cutters
-Bentover rows (coupon)
End in COT