Category: Backblast

Location: Birds Nest
Date: 2021-04-05
Weather: Perfect

Q: Duggar
PAX: 3 – Duggar, Boo Boo, Weird Science

Warm-O-Rama
We rucked!

Tha Thang
He is risen and Duggar showed up for his Q…….. ALL things are possible!

End in COT

Location: Gridlock
Date: 2021-04-05
Weather: Cool and beautiful

Q: Oshag
PAX: 13 – Santa’s Little Helper, Oshag, Splash Down, Wally World, Sushi, Zebra, 49er, Muck, Jigsaw, Incognito, Mule, Axeman, Sous Vide

Warm-O-Rama
Curls, SSH, Cadence Merkins

Tha Thang
We Rucked. We double timed when it felt right. Wall sits when the opportunity presented itself. A little double time with a ruck on front – note to self, this was hard. Carried a couple of tables to give the rucks a rest. Step-Ups and box jumps – no rucks. And, we curled with the rucks once or twice.

We did hard stuff.

End in COT

Location: Gridlock
Date: 2021-04-03
Weather: Around 30? – but super nice and pretty

Q: Incognito
PAX: 8 – Raquel, Axeman, Radio, Sous Vide, 49er, Muck, Oshag, Incognito

Warm-O-Rama
None – too many eggs to find

Tha Thang
We sought out and found 21 easter eggs (except for the 3 that maintenance picked up before we could find them). Inside each egg was a special treat.
Before opening the egg to find the treat PAX were able to pick the # of reps.
A small bit of math to edit that # to decipher our reps.

1 Burpees Reps: 25 – the number expressed
2 Jump Squats Reps: The number expressed
3 Tricep Dips Reps: half the number expressed
4 Big Boy Situps Reps: The number expressed
5 Curls Reps: Absolute value of the number from 100
6 Overhead Press Reps: 30 – the number expressed
7 Lunges Reps: Twice the number expressed
8 Merkins Reps: 40 – the number expressed
9 Air Squats Reps: the number expressed
10 SSHs Reps: 100 – the number expressed
11 Suicides Reps: Absolute value of the number from 12
12 Pullups Reps: the number expressed
13 Flutter Kicks Reps: The number expressed
14 Tricep Dips Reps: 40 – number expressed
15 Burpees Reps: half the number expressed
16 Jump Squats Reps: 25 – the number expressed
17 Big Boy Situps Reps: The number expressed
18 Lunges Reps: Twice the number expressed
19 Merkins Reps: twice the number expressed
20 Hill Sprints Reps: twice the absolute value from 6
21 SSHs Reps: 100 – the number expressed

Closed with Mary
American Hammer IC
Dolly IC

Everybody loved looking for easter eggs, it brought out the kid in all of us.
Happy Easter to everybody!

End in COT

Location: Foxhole
Date: 2021-04-03
Weather: Low 30’s

Q: Zebra
PAX: 5 – Matlock, Lansbury, Animal Style, Wally World, Zebra

Warm-O-Rama
Started with basic yoga stretching to warm up – downward dog, runners plank
SSH IC
Copperhead squats IC

Tha Thang
First up – beginning where we normally end. 5 minutes of Mary
20 seconds AMRAP 10 seconds rest for 5 minutes
BB situps, American Hammers, flutter kicks, pickle pounders, Freddie Mercury’s

Next we each grabbed a weight from the truck – 2 slosh pipes, 70lb sandbag and 50lb sandbag – and proceeded to journey around the building with our weight. After the first round, traded pipes for sandbags and repeat journey around the building.

Next: 12 minute EMOM – 4 exercises 3 times through
5-10 Burpees
15-20 jump squats
20-30 overhead press
Side Straddle Hops

We returned to carrying our weight around the parking lot adding in additional exercises at each trade off. Merkins, squats, mountain climbers

Finished with 5 minutes of Mary

End in COT

Location: Paddock
Date: 2021-04-02
Weather: High 20s…pretty chilly

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

Warm-O-Rama
Nothing, just started rucking

Tha Thang
Just mumble rucked

End in COT

Location: Gridlock
Date: 2021-03-30
Weather:

Q: Lansbury
PAX: 13 – Lansbury, Weird Science, Oshag, Possum, Incognito, Boo Boo, Zebra, 49er, Radio, Toto, Sous Vide, Wally World, Muck

Warm-O-Rama
Stretching

Tha Thang
Four Corners: Football Field

20 15 10 5 : Burpees

20 Star Crunches

40 30 20 10 : Merkins

40 Big Boys

80 60 40 20 : Squats

80 Mt. Climbers

100 75 50 25: Overhead Claps

100 LBCs

End in COT

Location: Gridlock
Date: 2021-04-01
Weather: Cool as a World Series Game.7, bottom of the 9th, bases loaded, two outs, full count

Q: Muck
PAX: 9 – Incognito, Wally World, Raquel, Sous Vide, Jigsaw, Sushi, Zebra, Possum, Muck

Warm-O-Rama
– Michael Phelps
– Knee hugs
– Runners stretch
– Cross feet, bend and hang
– Motivators (set of 7)

Tha Thang
In teams of two (one group had three), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran the inner loop of the parking lot… switched to upper loop towards the end.

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Copperhead Squats

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Plank jacks
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Flutter kicks
• 2nd round: Mercans
• 3rd round: Side to side jump squats
• 4th round: Imperial Walkers

Home
• Burpees (10)

Once four rounds of F.O.D. were completed, it wasn’t enough. So we played a couple of extra innings (rounds)… six rounds total.

Finished with 50 Big Boys at the flag.

Opening Day is here, which means summer is just around the corner… Go Reds!

End in COT

Location: Paddock
Date: 2021-03-31
Weather: 52 and damp.

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

Warm-O-Rama
The Q had to change the workout due to numbers. Waited to see if anyone else would show up and the rucked to first exercise spot.

Tha Thang
Rucked and stopped to do some work at various locations.

It was actually pretty nice weather at the Paddock. Rain stopped and it was pretty warm.

End in COT

Location: Gridlock
Date: 2021-03-29
Weather: Cool as the other side of the pillow

Q: Muck
PAX: 10 – Toto, Incognito, Wally World, Possum, Axeman, Sous Vide, Sushi, Jigsaw, Radio, Muck

Warm-O-Rama
– Runners stretch
– Cross feet, bend and hang
– Michael Phelps

Let’s roll!

Tha Thang
2.4 mile looper, good pace, with six exercise breaks mixed in (no ruck removal):

• 20 merkins, 25 lunge walk steps
• 20 merkins, 20 squats
• 20 merkins, 20 copperhead squats
• 20 incline merkins, 20 copperhead squats (IC)
• 25 merkins, 25 squats
• 25 merkins, 25 lunge walk steps

Prayers for Toto and his family as they get ready for their journey and next chapter. Hope everyone can make it out Tuesday night, 6pm. Check Slack for details.

End in COT

Location: Birds Nest
Date: 2021-03-29
Weather: 35, clear

Q: Boo Boo
PAX: 4 – Boo Boo, Duggar, Zebra, Weird Science

Warm-O-Rama
No Warm o Rama

Tha Thang
Mumbleruck

End in COT

Location: Foxhole
Date: 2021-03-27
Weather: A perfect 49 degrees and sunny

Q: Mule
PAX: 7 – Weird Science, Sushi, Mule, Incognito, Boo Boo, Animal Style, 49er

Warm-O-Rama
Grass grabbers, arm and shoulder stretch, calf stretch, hamstring stretch, a quick ruck around the Foxhole parking lot with a mossy back to the start.

Tha Thang
3 Sets of:
12 – Sandbag Front Squats
Suicide Sprint
12 – Sandbag Curls
Suicide Sprint
12 – Sandbag Lunges (With Rotation)
Suicide Sprint
12 – Sandbag Shoulder Press
Suicide Sprint
12 – Sandbag Rows
Suicide Sprint
12 – Sandbag Grave Diggers (6 Each Ear)
Suicide Sprint
12 – Push Ups (Merkins)
60 Second rest

American Hammers, Chest Press, Net Pull Through, Box Cutters, Kettle Bell., Swings (with ruck), 40 Merkins

End in COT

Location: Paddock
Date: 2021-03-26
Weather: Wind turbine…but not cold so it works

Q: Whitewall
PAX: 3 – Wally World, Whitewall, Weird Science

Warm-O-Rama
Some mumble stretching to hit arms, legs, hips and ankles

Tha Thang
First round was 25 mercans with a run around the lot…avoiding the random folks out paper recycling before the sun comes up cause why wouldn’t you. Repeat 4 times leading to 100 mercans total

Grab ruck and set off for a 1.75 mile ruck with stops for 25 squats, 25 overhead press, 20 Thrusters, 25 overhead press

End in COT

Location: Gridlock
Date: 2021-03-27
Weather: Cool & crisp – high 40s

Q: Wally World
PAX: 7 – Wally World, Oshag, Possum, Toto, Radio, Axeman, Hertz

Warm-O-Rama
Michael Phelps
Overhead tricep
Runner stretch
Pigeon stretch
Downward dog
SSH – IC

Tha Thang
Started with a set of exercises based on the suit of the card drawn. After each joker, we moved on to the next set of exercises.

❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press

1st joker – jail break to the scoreboard and back

❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers

2nd joker – jog to bottom of hill and Bernie back

❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers (2 is 1)
Face cards – 5 Catalina wine mixers

3rd joker – 30 SSH IC

❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers

4th joker – stair laps by the tennis courts until time is up

Moseyed back to the parking lot and finished with 10 Sphinx merkins and 20 dead bugs IC.

I bought this deck brand new, but weirdly there seemed to be no aces, 2s or 3s and there seemed to be a couple extra face cards…

End in COT

Location: Gridlock
Date: 2021-03-25
Weather: Low 50s

Q: 49er
PAX: 4 – 49er, Possum, Sous Vide, Sushi

Warm-O-Rama
A short warm-up of Michael Phelps, forward and reverse arm circles, grass grabbers and a mosey to the coupons. We paired off along the way.

Tha Thang
Dora in the dark,
Middle of the night,
Grippin’ that weight,
And holdin’ it tight…

Dora #1 on the scoreboard hill. Work at the bottom.
100 merkins
200 squats
300 2-is-1 mountain climbers
2nd HIM runs to the top of the hill for 3 man-makers, runs back down, and switch.

Switched partners for Dora #2 on the football field. Work at the goal line.
100 chest presses
200 coupon curls
300 bent-over rows
2nd HIM runs to the next light pole (30-35 yards?) for 10 SSHs and returns to switch.

Not that anyone was counting, but the Respect men earned it today. They carried Sushi and YHC the whole way, and even picked up our last 25 rows on Dora #2. It takes one heck of a HIM to get ahead of Sous Vide and Possum.

End in COT

Location: Paddock
Date: 2021-03-24
Weather: 59, cloudy

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

Warm-O-Rama
Arm circles; Michael Phelps; Hanging hamstring, knee crossovers, down dog, up dog

Tha Thang
Spades – OH press
Hearts – Rows
Diamonds – Tri extensions
Clubs – Curls

Face Cards – Chest Press – 10 Reps

Joker – Run 1/2 mile

End in COT

Location: Gridlock
Date: 2021-03-23
Weather: 48 and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Possum, Wally World, Boo Boo, Oshag, Zebra, 49er, Incognito

Warm-O-Rama
SSH’s, seal jumps, flings, squats, Superman’s, hip pop ups, mountain climbers, knee circles, bulldogs, leg kicks, shuffle, knee hugs, quad pulls, high skipping, pogos.

Tha Thang
Got into 4 groups of two. Group 1 was in the truck, group two pushed for 30 seconds, group three and group four planked while waiting. The group that was in the truck got out and ran around the loop in the parking lot back to the start and planked again. Each group did this four times. We then finished with a Welsh Dragon. Miraculously, all that pushing allowed my truck to work again and I was able to drive home safely. Thanks guys!!!!

End in COT

Location: Gridlock
Date: 2021-03-22
Weather: Perfect-o

Q: Muck
PAX: 7 – Sous Vide, Possum, Axeman, Sushi, Jigsaw, Toto, Muck

Warm-O-Rama
– Michael Phelps
– Runners Stretch
– Cross feet, bend and hang

Let’s roll!

Tha Thang
Impromptu Muck Ruck Monday!

We did a looper (2.4 miles). 20 squats/ 20 merkins at six stations. No ruck removal… 6:15am on the dot. Love the looper!

Welcome Jigsaw!

End in COT

Location: Birds Nest
Date: 2021-03-22
Weather: 44, clear

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

Warm-O-Rama
None

Tha Thang
Mumbleruck 45 minutes.

End in COT

Location: Foxhole
Date: 2021-03-20
Weather: Cool and clear

Q: Lincoln Log
PAX: 7 – Lincoln Log, Zebra, Sushi, Weird Science, Wally World, Mule, Boo Boo

Warm-O-Rama
Michael Phelps – 10 OYO
Finkel Swings – 10 OYO
Imperial Walkers – 12 IC
Grass Grabbers – 12 IC
Copperhead Squats – 15 IC

Mosey to side parking lot and form two lines. One PAX from each line would sprint to 55# sandbag, lift and toss over their shoulder twice and sprint back. Remaining PAX did SSH until first PAX returned. Repeato until all PAX have tossed sandbags. Rearrange PAX and repeato.

Mosey to side of church and form one line. Indian Run around church; back PAX drops for 2 burpees, then sprints to front.

Mosey over to side parking lot and assemble along cones.

Tha Thang
ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)
5 Burpees
Lunge to first cone, sprint to second
10 LBCs
Sprint back
4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)
15 Overhead Claps
Broad Jump to first cone, sprint to second
10 BBS (Thanks Wally World 💪)
Karaoke back
5 Merkins

ALARM 3 – 10 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge to second cone
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 4 – 5 min AMRAP (OYO)
5 Dive Bombers
Gate Step to second cone
10 Peter Parkers
Sprint back
5 Mexican Squats

One more round of sandbag toss sprints.

Mosey to Startex.

End in COT

Location: Gridlock
Date: 2021-03-20
Weather: Crisp, clear 32 degrees

Q: Radio
PAX: 7 – Axeman, Oshag, Incognito, Raquel, Possum, Hertz, Radio

Warm-O-Rama
OYO – 5 large arm circles (f), repeat (b); 10 Michael Phelps
In Cadence – 10 Grass Grabbers; 9 Hillbillies; 8 Imperial Walkers, 21’s (SSH) and we nailed it; as a reward we finished warm up with 21 Merkins.

Tha Thang
Moseyed to the basketball courts while PAX jogged in place the Q explained our stations using two courts and two basketballs. We broke into a group of 4 and a group of 3 in the other.
A) one person shot 10 free throws while others did one of these stations (sideline jumps; step ups; lunges). After each person shot we did defensive slides across the lane and back for each miss, then we rotated stations.
B) round two we shot 5 three pointers and made slight modifications on the three stations. After each person shot their 3’s we ran lines for each miss.
C) moseyed to tennis courts where we kept same groups and used two courts; PAX planked while stations were explained; one person served 10 serves while others did one of three ab stations (BBS/Box Cutters; Gas Pumpers/Heel Touches; LBC/Palm the Sky). After each person served, for each served missed we all had to jog around that many tennis courts.
D) moseyed to FB field and grabbed coupons and did farmers walk to opposite side of FB field. In same groups we had two garbage cans set up as our targets with a FB for each group. Each person threw 5 attempts from 10 yards and three attempts from 20 yards trying to hit garbage can; meanwhile your group members were doing these three station exercises (coupon shoulder press/swings; coupon upright rows/bent-over rows; coupon bench press/curls). The number of missed throws equal the number of burpees each pax must do later today (we ran out of time). Returned coupons to their home, picked up all equipment, and moseyed back to base camp.

Remember to knock out your burpees today.

We learned that Shillito baskets are much like carnival baskets / rims—very unforgiving. You hit the rim, you miss the shot (automatic)!

As we watch March Madness games remember pressure makes everything more difficult, so don’t blow a gasket when you see a player choke or miss a shot you think they should make. We missed plenty!

Also, get outside and play with your family (spouse, children, or friends). Spring is here, right?

End in COT

Location: Paddock
Date: 2021-03-19
Weather: 38 & Gusty

Q: Lansbury
PAX: 4 – Lansbury, Wally World, Weird Science, Whitewall

Warm-O-Rama
Mosey to bottom of hill & stretch

Tha Thang
Vintage Paddock wind tunnel run with station work.

End in COT

Location: Gridlock
Date: 2021-03-18
Weather: Balmy

Q: Toto
PAX: 5 – Toto, 49er, Oshag, Sous Vide, Wally World

Warm-O-Rama
Michael Phelps, Arm Circles, Arm above leg stretch, Runner stretch, Mozy to bball court

Tha Thang
Free throws determines station reps…..mercans, side straddle hops, dips, burpees, jumping lunge, mountain climbers, big boy sit-ups, seal claps, air squats, etc.

End in COT

Location: Paddock
Date: 2021-03-17
Weather: Cool and very foggy

Q: Weird Science
PAX: 3 – Weird Science, Sous Vide, Muck

Warm-O-Rama
Michael Phelps
Arm circles
Mosey around parking lot
Toe touches
Groin stretch

Tha Thang
In celebration of St. Patrick’s Day we tested our luck by rolling an 8-sided die to see what exercise we did. Rolling the following numbers equaled the these exercises.

1=10 burpees
2=20 merkins
3=30 curls
4=40 squats
5=50 LBCs 
6=60 Mountain climbers
7=Lucky 7 (rollers choice of exercise and reps)
8=80 side straddle hops

We took turns rolling and kept going until 6:00 A.M. when we did a short mumble Ruck to finish out the time.

Sous Vide selected Australian Push Ups for his Lucky 7. For those not familiar with them, since Australia is “upside down” on the globe, Australian Push are upside down push ups. We did 10. It was very hard!

Prayers for our F3 brothers dealing with cancer and their families.

End in COT

Location: Gridlock
Date: 2021-03-16
Weather: Pretty warm, 40-50°

Q: Wally World
PAX: 8 – Wally World, Sous Vide, Boo Boo, Possum, Toto, Incognito, Muck, Raquel

Warm-O-Rama
Assorted arm stretches
Runner stretches
Calf stretches
Pigeon stretches
Quad stretch
Mosey around the big parking lot

Tha Thang
“Suck” burpees: 1 push-up 1st burpee, 2 push-ups 2nd burpee…increasing up to 10
25 copperhead squats IC
10 plank jack burpees
25 big boy sit-ups
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
20 jello makers
10 wide grip burpees
20 American hammers IC
10 star jump burpees
25 toe touches
10 regular plain old burpees
1 min Al Gore & 1 min plank

7 rounds of Merry:
Big boy sit-ups
Mountain climbers
Reverse grip push-ups
Ice skaters
Kick throughs
Dolly IC
Windshield wipers

End in COT

Location: Gridlock
Date: 2021-03-15
Weather: Cool and windy

Q: Zebra
PAX: 12 – Sous Vide, 49er, Muck, Axeman, Incognito, Mule, Oshag, Santa’s Little Helper, Wally World, Possum, Toto, Zebra

Warm-O-Rama
Stretch OYO
Plank until all pax are accounted for….it was a long plank

Tha Thang
Rucked to the scoreboard hill. We did Elevens at the top and bottom of the scoreboard.
Squats at the top, Merkins at the bottom

Next we lined up at on the football field. As a group we walked with rucks overhead. If any pax dropped their ruck, all did 10 curls. We did this for the entire length of the field, all the way to the fence.

Following the overhead ruck walk we rucked the remainder of the park path back to the AO.

Finisher: 5 minutes of Mary.
Plank hold
LBC’s with ruck up
Chest Press with feet off ground
American Hammers

End in COT

Location: Birds Nest
Date: 2021-03-15
Weather: 40, windy

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

Warm-O-Rama
No Warm O Rama

Tha Thang
Mumble ruck for duration of Q

End in COT

Location: Gridlock
Date: 2021-03-13
Weather: Cool, but awesome

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

Warm-O-Rama
Dynos & Ruck to 2nd Choice Shelter

Tha Thang
Loaded up Picnic Tables with ruck sacks for about a 100 yard team carry.
Returned to shelter for a round of 100 – Monkey Humpers and Merkins.
Team Carry.
Made for This – Coach Sherrill’s and Squats and Pull-up in the Shelter.
Ruck to Basketball Courts
Series of Celebrations of Life with exercises at each line. After each Celebration 2 additional exercises were completed – curls, shoulder press, BBS, and Sprinter’s Abs – 15 reps. After 2 rounds, we ran around the tennis courts for a little more cardio.
Line exercise included: T-Jacks, Jumping Lunges, Exploding Merkins, Sous Vides, and finished with Catalina Wine Mixers.

End in COT

Location: Foxhole
Date: 2021-03-13
Weather: Brisk 40s with a gentle breeze; shorts weather

Q: Animal Style
PAX: 4 – Wally World, Boo Boo, Weird Science, Animal Style

Warm-O-Rama
Michael Phelps; arm across & over; grass grabbers; rock squat; little John (bend over to the front and touch your toes); on the floor leg in grab toe, over & across; get up leg across squat, knee up + out to the side (balance check); arm circles

Tha Thang
Improvised the reprise plan according to the number of pax; so dug into the memory banks for the farmer / bear around the building workout.

Part 1: Started out with 2 rounds each pax choice of coupon exercise then back / forth to the grass.

Part 2: Farmer/ bear- farmer carry one leg of the building to the corner/ weigh point; bear crawl the next leg; pax choice next leg; bear crawl next leg again; then back at coupons for a farmer carry again. Rinse and repeat until the coupons are back at their home.

Door dash delivered Krispy Kreme donuts and coffee promptly at 8am for pax to enjoy (except for boo boo who had decided to give donuts up for lent).

End in COT

Location: Paddock
Date: 2021-03-12
Weather: Rainy, somewhere in the high 40s

Q: Wally World
PAX: 2 – Wally World, Weird Science

Warm-O-Rama
Rucked for 15-20 minutes. Did 25 squats & 20 merkins at the halfway point.

Tha Thang
Did an assortment of exercises under the shelter:

Hang as long as you can from the rafter
30 bench squats
25 merkins
20 curls
15 shoulder press
10 burpees
5 pull-ups
25 big boy situps
20 leg extenders with ruck held above
20 dead bugs (10 each side, opposite hand opposite foot)
20 wide grip merkins
20 single leg squat/lunges (10 each leg – one leg on picnic table – Weird Science called these ‘Squnges’)
1:30 minute plank
45 second Al Gore
20 incline merkins
20 bench squats

I probably missed some thangs – as you might be able to tell, this was a spur of the moment Q…

Prayers of healing for Sous Vide’s father, Boo Boo’s mother in-law, Possum, Boo Boo’s acid reflux. Prayers for our F3 brothers who haven’t been out in awhile – hopefully we will see them back as weather gets warmer!

End in COT

Location: Gridlock
Date: 2021-03-11
Weather: Perfect, gorgeous- bad day to miss

Q: Oshag
PAX: 10 – Santa’s Little Helper, Oshag, Possum, Lincoln Log, Muck, 49er, Axeman, Raquel, Incognito, Toto

Warm-O-Rama
Dynos in the parking lot, mosey to tennis courts, practiced run/Merkin/shuffle on the tennis courts.

Tha Thang
Repeat of Tuesday with some mods. Tennis court instead of hills. Rest was pretty much the same but with Axeman this time and no Wally World or Sous Vide.

Prayers for Possum. Was diagnosed with Prostate cancer this week.

End in COT

Location: Paddock
Date: 2021-03-10
Weather: 50, clear

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Weird Science, Sous Vide, Whitewall

Warm-O-Rama
Michael Phelps, Arm Circles, Hip Rotations

Tha Thang
5 Sets:
1 Min Plank
12 Tri Extensions with Ruck
12 Curls with Ruck
10 OH Press
15 Bent Over Rows
10 Front Raises with Ruck
20 Chest Presses

End in COT

Location: Gridlock
Date: 2021-03-09
Weather: Somewhere between 37-45

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Sous Vide, Toto, 49er, Incognito, Possum, Raquel, Wally World, Muck, Lincoln Log

Warm-O-Rama
Stretches and synod at the flag. Mosey to get coupons and poles. Chase off skunk – warm-up complete.

Tha Thang
5 Stations
Pole carry – PVC filled with water
Curls
Chest press
SSH
Stairs

Pole Carry determined the time. Went thru all 5 stations.
Moseyed to hill to run it 2 times. Monkeys Humpers at the top.

Repeato but added 10 Monkey Humpers to the top and bottom of the hill.

Repeato 2 more times but added a weight rotation in the middle of the Pole Carry – shift water weight from front to back.

Finished with and extended Pole Carry and squat while the rest of the PAX did Burpees.

Best mosey back to the flag.

End in COT

Location: Gridlock
Date: 2021-03-08
Weather: Cold, but felt ok

Q: Incognito
PAX: 11 – Santa’s Little Helper, Oshag, Sushi, Sous Vide, Possum, Muck, Axeman, Wally World, Toto, Mule, Incognito

Warm-O-Rama
Rucks on
10 Squats

Tha Thang
Started off going opposite of normal direction
At the other baseball parking lot we lunge walked one section
Bearcrawled another section
Lunge walked a third

Continued on to our favorite shelter
Merkins IC
30 Stepups

Continued on via a very circuitous route that is hard to explain until we eventually ended up on a level area of grass
20 squats
20 overhead press
20 curls with ruck
15 jump squats
Flutter Kicks IC (holding ruck overhead)

Rucked our way back to the flag
10 squats
10 merkins
10 curls

End in COT

Location: Birds Nest
Date: 2021-03-08
Weather: 38, clear

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

Warm-O-Rama
No Warm-O-Rama

Tha Thang
2 laps of goat trails followed by a ruck until end of WO time, which included a discussion of where Duggar was at and what happens to give bananas the “organic” designation.

End in COT

Location: Foxhole
Date: 2021-03-06
Weather: 28 and Sunny

Q: Incognito
PAX: 6 – Incognito, Wally World, Sushi, Animal Style, Weird Science, Sparky

Warm-O-Rama
Runner’s Stretches and the like
Jog in place, flying squirrel everytime you hear the word “Thunder”
Plank Sprint SSH’s for about 5 minutes

Tha Thang
The main thing was a ladder where every exercise was 50 reps
50 Squats
50 Coupon Curls
50 Merkins
50 Lunges
50 Coupon Thrusters

It was an ascending ladder; we did just the squats first round; did squats and curls 2nd round; etc.
After each ladder rung we went down the hill and a Bernie back up. One trip depending on the rung of the ladder we were on: 1 for 1st rung, 2 for 2nd rung, etc.

Did a few Thrusters at the end since I didn’t finish my 50 thrusters.

5 boys and 1 man arrived; 6 men left. A good time had by all.

End in COT

Location: Gridlock
Date: 2021-03-06
Weather: Sunny, crisp, clear… spring is right around the corner!

Q: Muck
PAX: 8 – Muck, Oshag, Sous Vide, Raquel, Axeman, Radio, Toto, Santa’s Little Helper

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Grass grabbers (in cadence)

Tha Thang
Started off with a couple of rounds of exercise dice: lunges, crunches, mercans, squats, and SSH’s either timed or reps. When the wildcard came up, it was roller’s choice. Bounce squats, mosey, etc.

After a couple of rounds, we moseyed to the coupons.

Two rounds of Ring of Fire… 1:30 of the exercise, :30 of rest while rotating to the next station:

1. Box cutters
2. Jump Rope
3. Ragedy Ann’s (switch sides)
4. Lunges w/ twist
5. Curls w/ coupon
6. Overhead press w/ coupon
7. Coupon swings
8. Mercans w/ coupon
9. American Hammers
10. Arm Circles
11. Mercans w/ rotation
12. Hillbillies
13. Imperial Walkers
14. Copperhead Squats

Moseyed back to the flag, then a mosey around the parking lot to finish the time.

In the middle of Ring Of Fire, a Hot Air Balloon launched from LCA and took flight over us. Santa’s Little Helper (Mae) will never be the same. 🙂

End in COT

Location: Paddock
Date: 2021-03-05
Weather: Cold. Is it ever not cold?

Q: Whitewall
PAX: 5 – Oshag, Weird Science, Whitewall, Wally World, Santa’s Little Helper

Warm-O-Rama
Some quick stretches while we wait on Oshag and Santa’s Little Helper
Micheal Phelps
Arm circles
Arm pulls overhead and across the chest
SSH
Copperhead Squats
Quick mosey around the lot

Tha Thang
Using rucks for coupons we start at the top of the hill. Weighted work at the top with a jog down for body weight work then jog back up the hill for the following
30 curls
10 burpees
30 Front rack squats
25 mercans
25 Weight overhead flutters 2 as 1
25 Big Boys
30 overhead press
100 overhead claps
30 bent over rows

That hill is a bag of suck by the time you get halfway thru

Almost a mile ruck to finish so we could gripe about how crappy Covid is and how we long for the days of normalcy.

Prayers for those going thru it, the Healthcare workers, first responders, teachers and essential folks that have to grind everyday

End in COT

Location: Gridlock
Date: 2021-03-04
Weather: 40 – very nice

Q: Incognito
PAX: 7 – Incognito, Muck, Sous Vide, Toto, Axeman, Wally World, Possum

Warm-O-Rama
SSHs
Various chest, back, and tricep stretches
Mosey to pullup shelter

Tha Thang
Upon arrival at the shelter we did Merkins IC
Next we did 3 pullups every 20 seconds for 4 minutes
Slo-Mo Merkins IC
Dips IC
SSHs IC
Merkins IC
Dips IC
Hillbillies IC
Copperhead Merkins IC
Dips IC
Flutter Kicks IC
Travolta Merkins IC
Dips IC
American Hammers IC
Superman Merkin IC
Dips IC
Freddy Mercury IC
Diamond Merkins IC
Dips IC
Scissor Leg Clapper Crunches IC
Side-to-side Merkins
Dips IC
(I don’t remember…)IC
Decline Merkins
Dips IC
(I don’t remember…)IC

Mosey back to flag
Last thing was Mountain Climbers IC

End in COT

Location: Paddock
Date: 2021-03-03
Weather: 27 and clear with slight breeze.

Q: Weird Science
PAX: 4 – Whitewall, Weird Science, Wally World, Boo Boo

Warm-O-Rama
Jog around parking lot
Side straddle hops in cadence
Pigeon Pull
Frankensteins
Imperial Walkers
Butt kicks
Toe touches
Calf stretch

Tha Thang
Mosey to pavilion and did two rounds of the following:
20 Ruck step-up on picnic table
20 Ruck Curls
20 Ruck Overhead Presses
20 Ruck Squats
20 Big Boys (no Ruck)
20 Ruck Merkins

Rucked the rest of the time.

We learned that if you are going to put your Ruck on the ground to do it very gently or the lifetime warranty might not cover it. We also learned that GoRuck will make a Ruck Trophy out of the faceplate (front) of your damaged ruck for the low cost of 25 Dollars.

End in COT

Location: Gridlock
Date: 2021-03-02
Weather: 20’s, clear

Q: Boo Boo
PAX: 7 – Boo Boo, Weird Science, Incognito, Sous Vide, Possum, Toto, Muck

Warm-O-Rama
Arm circles; Michael Phelps, Finkle Swings, Hip Rotations

Tha Thang
Clubs – 4 Count Flutter Kicks
Hearts – Burpees
Diamonds – Merkins
Spade – Sumo Squats

Ace = 1 Rep
Face Card – Alternate between box bear crawls and squat jumps (10 reps)
Joker – Mosey to Tennis Courts

Finisher: 1 minute curb step up’s AMRAP (Fast as Possible once burned out keep moving at slower pace if needed); 1 minute alternating leg airplanes

Repeat Finisher until end of WO.

5 single leg squats on each leg to wrap it up.

Prayers for the Embassy finally coming through for a brother. Prayers for easing the pain of cancer that two brothers families are dealing with. Peace and safety to all brothers for this day and this week.

SYITG!

End in COT

Location: Gridlock
Date: 2021-03-01
Weather: Cool and wet

Q: Zebra
PAX: 9 – Muck, Oshag, Sushi, Sous Vide, 49er, Possum, Incognito, Zebra, Santa’s Little Helper

Warm-O-Rama
No warm up, grab your ruck and get started

Tha Thang
We hit the path of Gridlock to see the impact of hours of rain on Sunday. 2.5 miles rucked, along with fitness stops along the way.
Added reps included:
Merkins
Squats
Overhead Press
Curls
50+ yards of lunge walking

End in COT

Location: Birds Nest
Date: 2021-03-01
Weather: 40’s & breezy

Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Duggar

Warm-O-Rama
No Warm-O-Rama

Tha Thang
5 Sets with 30 sec. rest between movements:
Crocodile Merkins – 12 Reps
Cleans with ruck/SB – 15 Reps
Overhead Press – 10 Reps
Ruck Front Raises – 10 Reps
Shoulder to Ground with ruck – 5 Each Side
Body Weight Merkins – AMRAP 35 Seconds

Finisher:
1 Minute Curb Step-ups
30 Second Rest
1 Minute Airplanes
30 Second Rest
1 Minute Curb Step-ups
30 Second Rest
1 Minute Airplanes
30 Second Rest

End in COT

Location: Foxhole
Date: 2021-02-27
Weather: 50 and just a little damp.

Q: Weird Science
PAX: 3 – Animal Style, Weird Science, TStark

Warm-O-Rama
Jog around building
Side straddle hops in cadence
Imperial walkers in cadence
Abe Vigodas in cadence
Michael Phelps
Arm circles

Tha Thang
Started front parking lot with 10 burpees, 20 Big Boys, and 30 Mountain Climbers.

Then ran around building to the coupons and did 10 man-makers, 30 Coupon Curls, and 30
Coupon Squats.

Then ran back to front parking lot and repeated the burpees, Big Boys, and Mountain climber.

Then ran back to coupons and repeated the Man-makers, Coupon Curls, and Coupon Squats.

Ran back to front lot and did dealers choice with TStark. He picked Imperial Walkers, Side Straddle Hops, and Merkins.

Retuned to coupons and Animal style picked Sumo Coupon lifts, Spin Around the Coupon (hands on coupon and spin around), and a very long bear crawl.

Ran back to front lot and did Merry until 8.

End in COT

Location: Gridlock
Date: 2021-02-27
Weather: 50 and damp. Otherwise awesome!

Q: Sous Vide
PAX: 8 – Sous Vide, Radio, Muck, Lincoln Log, Oshag, Raquel, Toto, Axeman

Warm-O-Rama
10 squats, 20 SSH’s, 20 seal jumps, 20 flings, 20 pogo jumps, 5 high pogo jumps, 20 wide outs, 10 gate swings, 10 scissor jumps, skipping, side shuffle, lateral run, backwards cycle, lunges, side lunges, hip pop ups, single leg hip pop ups, single leg raise, outside leg raise, inside leg raise, sky divers, bulldogs, forward/backwards leg circles, bulldogs with straight leg, knee to arm pit, cobras, iron cross, mountain climbers, groiners, single leg mountain climbers, lead leg pick ups, rock and rolls.

Tha Thang
Car pushing. Two people pushed a car for 30 seconds. We did four sets of 30 seconds each. Jogged to baseball entrance and did three sets of 20 donkey kicks on brink wall followed by 10 single leg squats on the benches. Walked back to glad and finished with Atwood minute plank.

End in COT

Location: Paddock
Date: 2021-02-26
Weather: Low 30s with a normal Paddock wind

Q: Whitewall
PAX: 2 – Whitewall, Weird Science

Warm-O-Rama
Stood in place waiting for the Q to arrive.

Tha Thang
Q never arrived so we jointly decided to ruck away the sadness.

Stopped and did exercises periodically while hoping that every car driving through the AO was our long lost Q.

Discussed how the Q was like Whitewall’s employees who don’t show up when they say they will…

End in COT

Location: Gridlock
Date: 2021-02-25
Weather: See your breath cold, but clear

Q: Muck
PAX: 7 – Muck, Sous Vide, Weird Science, Incognito, Possum, Toto, Wally World

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (in cadence)

Mosey to the coupons.

Tha Thang
It was a Ring of Fire morning…
seven stations, two rounds:
1. No Surrenders
2. Bentover Rows w/ coupon
3. Box cutters
4. Jump Rope
5. Mercans w/ rotation
6. Squats w/coupon
7. Big Boy Situps
8. Lunges w/ twist
9. Curls w/ coupon
10. Overhead press w/ coupon
11. Side straddle hops
12. Coupon swings
13. Arm circles
14. Mercans w/ coupon

1:30 at each station doing the exercise, with a :30 second rest in-between.

Between rounds, we did a mosey down the scoreboard hill to the sidewalk, a bernie back up the hill, then mosey back to the coupons for round #2.

Mosey back to the flag for four minutes of Mary:
– 50 LBC’s
– 50 Ice skaters

Wally World said my playlist was old but good… the lad is coming along. 🙂

End in COT

Location: Paddock
Date: 2021-02-24
Weather: 40, breezy

Q: Boo Boo
PAX: 5 – Boo Boo, Weird Science, Wally World, Sous Vide, Whitewall

Warm-O-Rama
No Warm-O-Rama

Tha Thang
Weighted Get-Ups – 5 each side – 4 Sets
Ruck Overhead Squats – 15 reps – 4 Sets
Man Makers using ruck – 8 reps – 5 sets
Lunges – 8 each side – 4 Reps

Above movements completed in a circuit with a 20 second rest between movements

Get-ups – Alternating sides, AMRAP – 5 minutes

1 Minute Rest

15 Minute Run

End in COT

Location: Gridlock
Date: 2021-02-23
Weather: Upper 30’s

Q: Incognito
PAX: 6 – Incognito, Possum, Toto, Muck, Boo Boo, Wally World

Warm-O-Rama
Some standard stretches

Tha Thang
Moseyed to a shelter since the ground was slippery in most places
We did 1 minute of lunges and then 15-25 reps of a Merkin exercise over and over
The lunges didn’t change, but the Merkins did – we did all kinds of different Merkins
1 minute of Lunges, then Merkins
1 minute of Lunges, then Merkins
Repeato, Repeato, etc.

Moseyed back to the flag
Copperhead Merkins IC

End in COT

Location: Birds Nest
Date: 2021-02-22
Weather: 40, very windy, raining, ice/snow on the ground

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

Warm-O-Rama
Attempted a 20 minute run but had to alter given the track was an ice rink

Tha Thang
3 Sets of Each of the following exercises with a 20 second rest between movements:

J-Lo’s – 15 reps
Get-up – 5 Reps Each Side
BBSU Weighted – 10 Reps
Inchworms – 15 Reps
BBSU with Ruck Overhead – 10 Reps

15 Minute Ruck

End in COT

Location: Gridlock
Date: 2021-02-22
Weather: Rainy but relatively warm

Q: Wally World
PAX: 5 – Wally World, Sous Vide, Incognito, Muck, Possum

Warm-O-Rama
Did some hamstring stretches & overhead tricep stretch

Tha Thang
Pretty much just rucked. Took the main road since the normal path is complete slush/ice. We stopped twice to do:

1. 20 squats & 20 merkins
2. 20 lunges & 1 minute plank

Welcome back Possum!

End in COT