Location: MoCo
Date: 2024-04-27
Weather: Finally a 63 degree day!
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Oyo
Tha Thang
Since Golden Shower will be downrange next Saturday, we are celebrating Derby Day a week early
Conducted 300 reps as a group of each exercise while one Pax ran around AO
Doggie Paddles
Elf on the Shelf (weighted)
Ranger Mericans
Big Boys
Y Squats
Dying Roaches
Alt Shoilder Taps
Y Squats
End in COT
Location: Gridlock
Date: 2024-04-25
Weather: Low 40’s – Clear
Q: Incognito
PAX: 12 – Muck, Steve-O, Deacon Blues, Oshag, Santa’s Little Helper, Circle K, Sous Vide, Buzz Kill, Chewbacca, Hoser, Ollie, Incognito
Warm-O-Rama
Warmup
Tha Thang
Round 1 – 10 to 15 reps
OHP
Curls
Side-Tri Rise
Repeato
Round 2 – 1 minute each
Carolina Dry Docks
Crouching Cohen Curls
Overhead Tricep Extension
Repeato
Round 3 – Counting
Arm Circles – w/bricks and Reverse – 2x
Chest Shavers – 2x
Lying Down Tricep Extension – 2x
Reverse Deluxe Alternate Jack Webb 10-1
Air Press
Tricep Dip
Curls
21’s
Crazy Eights
End in COT
Location: Sherwood
Date: 2024-04-24
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Chewbacca, Buzz Kill, Cowbell, Sous Vide, Zebra
Warm-O-Rama
F3 staples in cadence + dynamic + upper body stretch
Tha Thang
10 Rounds for time:
• 5 Carolina Dry Docks
• 10 Merkins
• 15 Air Squats
• 20 overhead claps
Finished with 15 (2:1) flutter kicks
End in COT
Location: Birds Nest
Date: 2024-04-22
Weather: 32
Q: Bootlegger
PAX: 5 – Bootlegger, Quick Match, Sour Mash, Doc Holiday, Manchild
Warm-O-Rama
None
Tha Thang
Pax ran two miles with two stops in-between.
Stop 1:
Broke into pairs and completed 100 pull-ups and 300 merkins. One pax ran while the other completed exercises.
Stop2:
Broke into pairs and completed 100 big boys and 300 squats. One pax ran hill sprints while the other completed exercises.
End in COT
Location: Gridlock
Date: 2024-04-23
Weather: 45 and clear
Q: Sous Vide
PAX: 16 – Cowbell, Sous Vide, Lansbury, Swift, Boxcar, Muck, Buzz Kill, Chewbacca, LeBron, Zebra, Hoser, Lincoln Log, Incognito, Steve-O, Morpheus, Flu Shot
Warm-O-Rama
Lots of dynamic stuff
Tha Thang
10, 100 yard sprints on a three minute timer.
End in COT
Location: Gridlock
Date: 2024-04-22
Weather: Mid 30’s and Clear
Q: Incognito
PAX: 8 – Sous Vide, Oshag, Santa’s Little Helper, Muck, Chewbacca, Circle K, Incognito, Deacon Blues
Warm-O-Rama
Arm Circles, SSH IC, Frankenstein IC, Grass Grabber IC, Michael Phelps, etc.
Tha Thang
Rucks on and take the southern loop starting on the western side of the loop.
Original plan was to stop after the first 1/2 mile and enjoy some fellowship. I had coffee, donuts, assorted pastries, and some lounge chairs setup.
Decided to change plans after someone complained that the opening 1/2 mile ruck was too boring or simple or something to that effect.
Went to pullup shelter
Descending ladders
10 Pullups – 20 Merkins
9 Pullups – 18 Merkins
etc. until 1 Pullup – 2 Merkins
Ruck to tennis courts
Suicides
10 ruck curls at the end court
Sprint to court on other end and do 16 Merkins
Back to starting spot and do 10 ruck curls
Sprint to second from last court and do 14 Merkins
Back to starting spot and do 10 ruck curls
Sprint to third from last court and do 12 Merkins
You see the pattern…
Cut this one a bit short as we were running out of time.
Headed back to flag
Flutter Kicks IC (holding Ruck overhead)
Ab ruck lifts OYO ’til time was complete
End in COT
Location: Gridlock
Date: 2024-04-20
Weather: Chilly, beautiful
Q: Oshag
PAX: 15 – Oshag, Chewbacca, Buzz Kill, Muck, Boxcar, Swift, Bam, Sous Vide, Radio, Axeman, Hoser, Incognito, Subject Matter, Molar, No Mas
Warm-O-Rama
Transporting coupons to tennis courts and then Dynos
Tha Thang
Evolution 1:
– Bear crawl one court, jog back to start, run to court 2, bear crawl court 2, run back to start, repeat while bear crawling only one court (I hate bear crawls) for all 8 courts.
Evolution 2:
– Celebration of Life with Freddie Mercurys at each stop. The further you ran, the fewer reps. Started with 2 reps at the far end of the tennis courts and added 2 reps for each court.
Evolution 3:
– Celebration with coupons. Coupons were placed in the middle of the 8 courts. PAX ran a celebration while completing 5 curls/press/tris every time they passed the coupon. At each stop, PAX completed Pendulum Lunges starting with 2 at the first stop and adding 2 lunges at each stop.
End in COT
Location: Sherwood
Date: 2024-04-19
Weather: 62 and drizzling
Q: Cowbell
PAX: 8 – Bootlegger, Oshag, Muck, Swift, Boxcar, Bettis, Buzz Kill, Santa’s Little Helper
Warm-O-Rama
Started rucking
Tha Thang
We rucked to the Central Baptist parking garage and up the stair well (10 flights) to the top level. We did an additional warm-up of SSH and Abe Vigodas. Then we paired up. One partner worked towards 100 Mercans while the other partner had a choice of running down 5 flights of stairs and back up OR rifle-carrying their ruck across the parking garage, down another set of stairs, and back across the parking garage to their partner. Once partners completed 100 Mercans, we did the same thing again except partners completed 200 sit-ups.
We were running a little late, so we named our FNG “Deacon Blue” while we rucked back. Welcome Deacon Blue!
Ended in COT!
P.S.
After COT, Oshag realized that Little Santa’s Helper was no where to be found so we all panicked and ran/walked/drove back to the parking garage to look for everyone’s favorite PAX of all time. THANKFULLY, she was located – the ground level door to the parking garage stairwell closed before she followed us out (so she was stuck in the parking garage) and we didn’t realize she had been left behind. Scary and tense moments! Oshag’s punishment is 1000 burpees OYO.
End in COT
Location: Birds Nest
Date: 2024-04-18
Weather: Clear and 52 Degrees
Q: Doc Holiday
PAX: 5 – Doc Holiday, Bootlegger, Lifetime, Manchild, Quick Match
Warm-O-Rama
One lap mosey around the football field
Tha Thang
100 combined reps of air squats and/or merkins
Carry coupon from one end of football field to the other end and back
100 combined reps of KB swings and/or coupon bent rows
Carry coupon from one end of football field to the other end and back
100 combined reps of thrusters and/or reverse lunges
Carry coupon from one end of football field to the other end and back
Repeat
End in COT
Location: Gridlock
Date: 2024-04-18
Weather: A low hanging mist on the baseball field, and the ground was wet enough to get shoes and backsides soaked. Perfect!
Q: Muck
PAX: 15 – Morpheus, Oshag, Sous Vide, Lincoln Log, Baby Driver, Axeman, Shaggy (DR), Flu Shot, Buzz Kill, Hoser, Circle K, LeBron, Splitter, Muck, Ollie
Warm-O-Rama
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Twisty Magoos
– Grass Grabbers (10, IC)
Tha Thang
Pax paired up… one pax went to retrieve a coupon and bring it to the scoreboard. The other partner climbed The Hill of San Diego (or Saint Diego), which was discovered by the Germans in 1904.
The pax on the hill did Imperial Walkers to Baba O’Reilly while waiting for their partners. Once everyone arrived, the fun began.
Collective exercise count at the top of the hill, while one pax ran down the hill and did a 10 count exercise at the bottom. Then, the pax ran back up the hill to relieve their partner. Four rounds of fun was had by all:
1st Round
• Top: 100 Elves on the Shelf w/coupon
• Bottom: 10 Big Boy Situps
2nd Round
• Top: 150 Overhead press w/ coupon
• Bottom: 10 Tony Delks (official renaming of Bobby Hurleys)
3rd Round
• Top: 200 LBC’s
• Bottom: 10 No Surrenders
4th Round
• Top: 250 – Curls w/coupon
• Bottom: 10 Plank Jacks
One pax returned the coupon, while the other pax members did Pax Choice Mary… Flutter Kicks and Heels to Heaven.
Also in attendance was Holy Roller from F3 LaGrange, encouraging attendance for this Saturday’s convergence in LaGrange. Let everyone know on Slack if you’re planning to attend.
End in COT
Location: Sherwood
Date: 2024-04-17
Weather: Sprinkles dawg
Q: Steve-O
PAX: 3 – Cowbell, Sous Vide, Buzz Kill
Warm-O-Rama
None
Tha Thang
Rucked. People speak freely in small groups.
End in COT
Location: Gridlock
Date: 2024-04-16
Weather: 63°
Q: Lansbury
PAX: 16 – Lansbury, Corn Dog, Circle K, Morpheus, Flu Shot, Buzz Kill, Muck, Steve-O, Oshag, Axeman, Hoser, Incognito, Sous Vide, Baby Driver, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
7 Minutes
Tha Thang
7
30/30 x 4
2
60/60 x 3
7
5 x 5:
Merkins (elbows in)
Lunges (5/leg)
Wide arm Merkins
Squats
40 Flutters
20 Dead Bugs
End in COT
Location: Birds Nest
Date: 2024-04-15
Weather: 65
Q: Bootlegger
PAX: 2 – Bootlegger, Doc Holiday
Warm-O-Rama
Na
Tha Thang
Pax rucked to the playground and performed three sets of max pull ups, merkins and big boys. Pax continued the ruck to the stadium stairs and did several up and downs.
End in COT
Location: Gridlock
Date: 2024-04-15
Weather: Clear and 60
Q: Cowbell
PAX: 10 – Muck, Swift, Circle K, Buzz Kill, Tiny Dancer, Corn Dog, Flu Shot, Hoser, Sous Vide, Cowbell
Warm-O-Rama
Nada
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: 20 squats, 15 mercans, 10 ruck swings, 20 walking lunges.
PAX returned to flag and completed 15 burpees as a consequence of three friendly runners. We had a little time remaining, so we also did 25 LBCs.
End in COT.
End in COT
Location: Sherwood
Date: 2024-04-12
Weather: Chilly
Q: Oshag
PAX: 9 – Oshag, Muck, Swift, Flu Shot, Chewbacca, Tiny Dancer, Zebra, Armstrong, Bettis
Warm-O-Rama
A few stretches
Tha Thang
Ruck – 2:00 regular pace, :30 seconds double time burst – repeato until time is up
End in COT
Location: Gridlock
Date: 2024-04-11
Weather: Damp
Q: Steve-O
PAX: 14 – Incognito, Axeman, Muck, LeBron, Bettis, Oshag, Hoser, Tiny Dancer, Buzz Kill, Circle K, Sous Vide, Swift, Baby Driver, Chewbacca
Warm-O-Rama
Stretched out bodies and our brains as the Q explained the pending beatdown poorly
Tha Thang
– 4 Exercises / Round, You vs You
– After each round 60% to coupon corner curb, 80% jailbreak across top tier, mosey back, begin next round
– 1 upper, 1 lower, 1 core, 1 full body exercise per round
– 3 upper options, tiered reps
– 3 lower options, tiered reps
– 3 core options, tiered reps
– 3 full options, 10 reps
– Cannot repeat an exercise in back to back rounds
– Upper Body Options: Alternating merkins x 10; Regular x 25; Coupon Press x 40
– Lower Body Options: Coupon Swings x 10; Jump Squats x 25; StrLegDeadLift x 40
– Core Options: Windshield Wipers (2=1) x 10; Blast Offs x 25; LBCs x 40
– Full Options: Man Makers x 10; Burpees x 10; Walkouts x 10
End in COT
Location: Gridlock
Date: 2024-04-13
Weather: Clear and 43
Q: Radio
PAX: 14 – Baby Driver, Chewbacca, Bam, Dr. Quinn, Morpheus, Flu Shot, Incognito, Hoser, Muck, Corn Dog, Subject Matter, Oshag, Santa’s Little Helper, Radio
Warm-O-Rama
Michael Phelps; low plank; high plank; Rt. Foot to Rt. Hand and reach to the sky; repeat on left side;
Dynamics-high knees; butt kickers; pigeon pulls; knee hugs; Frankensteins; high shuffle both directions; mosey to coupons and carry to basketball courts.
Tha Thang
Did Basketball Golf (in honor of Mark Pope as new UK basketball coach and it being The Master’s weekend) shooting and exercise game with emphasis on 7 reps of every exercise as the perfect number (in honor of Mr. Basketball Travis Perry). Used four goals with teams of three or four at each basket shooting from 18 different spots/holes (9 holes inside the 3 pt. line and 9 shots/holes beyond the 3 pt. line). Each hole /spot was assigned an exercise (ex coupon swings). The team would complete 7 reps of these plus a rep for each miss. We put a limit of 14 total reps. Didn’t want to watch a ton of misses in a row. Every 10 minutes the quarter horn would sound and we would run 7 sprints under 49 seconds. We also took a quick trip to the pull up shelter for a ladder down from 7 pull-ups alternating with a ladder up of 7 step-ups.
We finished by returning to the basketball courts for everyone to get a chance at a halfcourt shot or a miss equaled 21 reps of a coupon exercise of your choice. Returned coupons back to parking lot.
We closed with Matthew 7:7-12 (ask, seek, knock).
End in COT
Location: Easy Day
Date: 2024-04-13
Weather: 42 and just fine
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Buc-ee, Tonka
Warm-O-Rama
N/a
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats… and avoiding stepping on worms
End in COT
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
