Category: Backblast

When:  3/27 @ 5:30 am

Where:   Gridlock AO

Date: March 27, 2019
Time: 6:00am
Location: Alma College Practice Basketball Gym
PAX: Count Chocula (Q)
Weather: Around 29 outside and a little wind, but I utilized my access to the backup basketball gym so it was 70ish and comfortable.

Warm-o-rama

50 Diamond Merkins, 30 LBCs, 30, each side, one side LBCs, 41 American Hammers 2 is 1, 20 Straight Leg Raises, 20 Bicycles 2 is 1, 41 American Hammers, 50 Merkins, 30 Scissors 2 is 1, 20 Heal Touches 2 is 1, 40 American Hammers 2 is 1, 90 second plank, 20 Supermans, 40 American Hammers 2 is 1, Knee Hugs, Straight Leg Kicks, Quads, Lunges, Calves.

The Thang: Burpees

Started on the baseline of the basketball court with 20 Burpees.
Then jogged a down to the other end and back.
19 Burpees
Jog down and back
18 Burpees
Jog down and back
and cary on until finishing with 1 Burpee and a final jog down and back.

Ended with with a self-hug of trust.

Location: Gridlock
Date: 03/25/2019
Time: 05:30a – 06:15a
Weather: 51 Degrees and Drizzly

Q: Lincoln Log
PAX: 2 – Lincoln Log & Red Flanders

introduction

YHC had all kinds of fun activities planned for this morning, with the main goal of keeping everyone dry. The shelter was set up with coupons and the music was playing, but due to a series of unfortunate circumsacks and smartsacks there was a shortage of PAX today. It was just YHC and Red Flanders this warm and gloomy morning, and 2 didn’t fit the WO. So, I went to the car and grabbed the F3 Nation Workout Deck. Once I got back, I was so excited about the deck of pain that I completely forgot about any kinda of warmup I had planned and just started turning cards!

Warm-o-rama

Umm…

Tha Thang

F3 Nation Workout Deck

Rules were as follows:

• Pull a Card for the Exercise
• Reps = Number on Card + 10, Royals 25, Aces 100

1. Plank Jack – 25
2. BBS – 18
3. Derkin – 17
4. Butt Kick – 20
5. American Hammer – 25
6. Suicides – 8 Down-and-back (400m Sprint)
7. Suicides – 4 Down-and-back (200m Sprint)
8. Hand-Release Merkin – 15
9. Hand Clap Merkin – 12
10. High, Slow Flutter Kick – 13 IC
11. LBC – 17
12. Suicides – 6 Down-and-back (300m Sprint)
13. High Knee – 19
14. Freddie Mercury – 25
15. Low, Slow Squat – 19
16. Diamond Merkin – 25
17. Dip – 25
18. Squat Thrust – 18
19. Air Squat – 13
20. Merkin – 25
21. SSH – 25
22. Merkin – 18
23. Lunge Walk – 1 Down-and-back
24. High Plank – 90 sec
25. Dolly – 20 IC
26. Heels to Heaven – 14
27. Incline Merkin – 20
28. Low Plank – 60 sec
29. Alternating Side Squat – 14
30. Merkin – 19
31. Flutter Kick – 25 IC
32. Shoulder Tap – 25
33. Karaoke – 3 Down-and-back
34. WWII Situp – 12
35. Backward Run – 3 Down-and-back
36. Dive-Bomber Merkin – 14
37. Merkin – 13
38. Arm Circles – 100

Confession time… I had no idea what some of these exercises were, so I chose to pick something that sounded similar and still matched the type of exercise. No time to stop to check online, had to keep the sweat rolling.

Cot

Location: Gridlock
Date: 03/23/2019
Time: 07:00a – 08:00a
Weather: 27 degrees and sunny

Q: Radio
PAX: 12 – Oshag, Kisses, Hertz, Barney Fife, Axe Man, Hanz and Franz, Radio, Disconnect, Incognito, Stapler, Sous Vide and Zebra

Introduction & Welcome

1. My name (Radio) and review the 3 main components of F3
2. Count-o-roma = 12 men
3. Name-o-roma = pax introductions (name, age, and F3 nickname or FNG)
4. Share F3 disclaimer (not a professional, modify, etc.) & the 5 principles of F3
5. Goal for the Day = Get to know each Pax better & improve Cardio / Muscular Endurance
6. Theme for the Day = Baseball & Basketball combo
   1. 9 innings with 5 minute quarters
   2. Balls (mosey), strikes (body wt. or coupon exercise) and outs (Ab exercise)

The Thang
The mosey plus the body weight/coupon exercise and ab activity done with a partner; one partner does body wt. and one does the Ab activity for allotted time then switch places; then, switch to a different partner each time you mosey to get to know them

1. Mosey (4:00 min.) partner Bear Crawls (:30 sec.)     partner Box Cutters (:30 sec.)
2. Mosey (3:30 min.) partner Burpees (45 sec.)             partner LBC (45 sec.)
3. Mosey (3:00 min.) partner Merkins (1:00 min.)         partner B. B. Sit-ups (1:00 min.)
4. Mosey (2:30 min.) partner Cusaks (1:15 min.)           partner Shotguns (1:15 min.)
5. Mosey (2:00 min.) partner Farmers Walk (1:30)        partner Flutter Kicks (1:30)
6. Mosey (1:30 min.) partner Bench Press (1:45)           partner Chilcutts/El plank(1:45)
7. Mosey (1:00 min.) partner Curls* while partner A. Hammer* (alternate 30 sec. X 4)

Wrap-up

1. Mosey back to Base Camp (1:00 min.)
2. Annies abdominal exercise (1:00 min.)
3. Palm the Ceiling or High Five God abdominal exercise (1:00)
4. Count-a-roma
5. Name-a-roma (no FNG’s today)
6. Circle of Trust

When: 3/22/19

Where: Paddock AO

Pax: White Wall (Q), Fragile and Red Flanders

Warmup

Some quick walking lunges, quad and ham stretches followed by a .5 mile mosey to get the heart rate built up

Thang 1

Using the lot as 4 corners with a workout then a run to each corner. I was hoping to introduce some new workouts so this was a trial run.

Corner 1

Double foot leg plank jumps – in a plank jump left, back to center, right then back to center. Do this for 30 seconds and rest for 15. Repeat for 3 minutes

Corner 2

Foot fire burpees – every 15 seconds drop for a burpee but in between each rep do a sprint in place. Repeat for 5 minutes

Corner 3

Spider man mountain climbers – mountain climbers but bring your knee to your elbow. 20 reps with 2 being 1

Corner 4

Merkin box crawls – in my mind this sounded great and going unbroken seemed reasonable. Well….I oversold and underachieved. This one got a little brutal. From the plank do 1 merkin then bearcrawl forward for a 4 count, do another merkin, 4 count side shuffle right, another merkin, crawlbear back for a 4 count, another merkin, side shuffle left for 4 and that completes 1 round. Repeat for 4 rounds

Thang 2

We mosey over to the shelter

15 skull crusher incline merkins. Using the bench the aim is to get your head below the bench for a merkin. Little rough on the shoulders

30 bench dips. Looking for as much depth as possible

50 air squats. Again really driving to get depth for full reps

75 LBCs

Rinse and repeat for another round

CoT

Location: Gridlock
Date: 03/21/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Wet (but not raining)

Q: Zebra
PAX: 8 – Count Chocula, Duggar, Incognito, Lincoln Log, OG, Sous Vide, Triceratops and Zebra

Warm O Rama
Boxer shuffle w/arm stretch
6 move warmup (no cadence) – hip hinge, squat, walkout, merkin, downward dog, walk up
Walking hip stretch – Knee to chest, Knee pull across body, Twist with external rotation
SSH – 21’s. PAX completed on the first run
* Mosey to get the coupons at top of parking lot

The Thang:

Modified Doracides

With partners, one did 1-2-3 burpee suicide runs while the other worked. Run to first cone (~15 yards) do 1 burpee, back to start, to 2nd cone – do 2 burpees, back, then to 3rd cone – 3 burpees then back to start to trade with partner working on the following:

50 – Coupon overhead press
100 – Merkins
150 – BB Situps
200 – Coupon Curls
250 – Squats
300 – American Hammers

Pax took coupons back then moseyed back to the cars

End in COT

Today we say “see you later” not goodbye to Count Chocula as this was his last beatdown with us for a while. We know you’ll be back to show us up when you visit in the future. Good luck with the move and new job!

Location: Gridlock

Date: March 20, 2019

Weather: Between 35 and 40 degrees. Little to no wind and dry, felt pretty good overall.

PAX: (6) Sous Vide, Oshag, Barney Fife, Count Chocula, and Incognito. In addition we had a guest from NC: Duvet

Q: Incognito

Warmup: Imperial Walker, Abe Vgoda, Frankensteins, SSH. Then a mosey across the 1st and 2nd levels of the parking lot to warm up.

The First Thang: Indian Lunge Bearcrawl across 2nd level of the parking lot.

The Second Thang: Crawlbears up the parking lot about 20 or 30 yards (where it’s inclined) with 3 Merkins for every 6 steps.

The Third Thang: Skipping across the 3rd level of the parking lot.

The Fourth Thang: Rotating Burpees with planks. 5 PAX held plank while the man in the rear did 2 burpees. After his 1st burpee the man to his left started his 2 burpees. After the man in the rear finished his 2 burpees, he went to the front of the line and held plank. This continued all the way across the 4th level of the parking lot.

The Final Thang: We did 3 different things in the small shelter:

1. Partnered up. One partner did Coupon Curls while the other did step-ups. Switch every 20 curls until we had a total of 200.
2. Jack Webbs: This was new to most in attendance today. It consists of 2 exercises. The first is shoulder presses (no weight, just raising both arms in a press motion) IC each count you lift your arm up…so a cadence count of 1, 2, 3, One is four presses. The second exercise is a Merkin IC – so down, up, down, up equals 1, 2, 3, One. You start off by doing 1 IC of each, then 2, then 3, etc. until you do 10 of each. PAX were struggling a bit towards the end of this one. Sous Vide gave us a nice 10 count.
3. Partnered up. One partner did tricep dips while the other did American Hammers. Switch every 20 dips until we had a total of 200.

Closing: Name-o-Rama

CoT: Prayer requests and gratefulness for the life God gives us. Carpe diem – let’s seize this day and make the best of it. Thank you Barney Fife for calling this out.

Beautiful, crisp, cool morning in the Bluegrass…just kidding. It was cold and I’m freaking sick of the cold. I don’t care if winter goes away forever. But, I digress…

PAX: Oshag (Q), Duggar, Linc, Red Flanders, Count Chocula, Sous Vide (Respect), Zebra, Incognito

Special day today – Linc’s birthday. He begged me to do something special so out of respect for the chief weasel shaker I said, “Whatever!” But then I thought what the heck he’s so young I didn’t want him to get his feelings hurt. So, here we are 3/19 and Linc is 34. See if you can catch the pattern:

Warm Up – which felt an awful like getting right to work:

3 – 4 Count Mekens, In Cadence — 19 Squats — 34 Mountain Climbers

3 – 4 Count Mekens, In Cadence – 19 Side Straddle Hops — 34 LBCs

3 – 4 Count Mekens, In Cadence — 19 Burpees — 34 Dyno Climbers (Mtn Climbers but moving your arms with your legs – they left an impression)

The Thang:

3 Walls – started in the lower parking lot, ran to the wall and used a 2 foot hop to get on top, repeat for each wall (3) until PAX reached the top of the parking lot — 19 Derkens – Mosey to the lower parking lot and use that wall for 34 Dips (REPEAT)

3 Walls – 19 Jump Squats (these were supposed to be paired with the Dips but the Q screwed up. We rolled with it which made this round particularly enjoyable) – 34 Star Jumps (REPEAT)

3 – 4 Count Mekens, In Cadence — 19 Squats — 34 Mountain Climbers

Duggar suggested Linc would enjoy doing a few Big Boy Situps for his birthday. So, we used math to come up with the number of 56 and did 56 BBS.

3 – 4 Count Mekens, In Cadence – 19 Side Straddle Hops — 34 LBCs

Linc chose American Hammers to celebrate = 56 Am Hams

3 – 4 Count Mekens, In Cadence — 19 Burpees — 34 Dyno Climbers

Finished with 56 Step Ups on the closest wall. Ended with a COT and crawled to our cars realizing that numbers maybe aren’t so fun but that we did a lot of stuff today.

Date: March 14, 2019
Time: 5:30am
Location: Gridlock
PAX: OG, Linc, Red Flanders, Barney Fife, Sous Vide, White Wall, Road Trip, Zebra, Incognito, Count Chocula (Q)
FNG: Giggles
Weather: Around 60 and a little wind.

Warm-o-rama

SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves

We then made our way to the top of the parking lot for the Thang.

The Thang: 5 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.

Round 1:
1. Shuttle Runs: We had a start line with cones 15 meters and 30 meters out. You run down and back to the 15, and down and back to the 30. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. Burpees
5. American Hammers
We rotated back 1 station after the person running the shuttles finished. Person at station 5 went to station 1. We rotated through 2x

Round 2:
1. Shuttle Runs
2. Coupon Curl into Press
3. Coupon Back Lunges
4. Squat jumps
5. American Hammers

Round 3:
1. Shuttle Runs
2. Coupon Straight Arm Raises
3. Lateral Sous Vides
4. Scissor Jumps
5. American Hammers

Round 4:
1. Shuttle Runs
2. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
3. Coupon Squats
4. Burpees
5. American Hammers

Post Thang:

Box Cutters
LBCs
Big Boy Sit Ups
Plank

Ended in COT

Don’t let the title confuse you, this is not a criticism of one of our fearless leaders, Opera Ghost. (OG) Every F3 beatdown has a story and this is the story for today. Last night, Oshag made a plea for no abs today. OG had the Q today and I am sure had plenty of abs planned just for Oshag, but after a some things out of his control he was unable to make it to Gridlock. Thus, about 4:40 this morning I saw the plea for a new Q. After volunteering to take the Q, I quickly went to the Rolodex of my past beatdowns. The first one I found had plenty of American Hammers and I knew it was the one!

Location: Gridlock
Date: 03/13/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Calm

Q: Zebra
PAX: 5 – Count Chocula, Oshag, Incognito, Sous Vide, and Zebra

Warm O Rama

Deep Squat Stretch OYO
5 Monkey Humpers IC
20 SSH IC
15 Imperial Walkers IC
* Mosey to get the coupons at top of parking lot

The Thang:

We started on one end of the lot. Half the pax stayed while the other half ran approx 60 yards to the end of the upper lot.

Round 1: Spot 1 – PAX completed 20 Merkins, while PAX at Spot 2 did American Hammers AMRAP. After Merkins, Spot 1 Pax ran to Spot 2 and traded roles. Each group completed 5 reps at each station (Total – 100 Merkins)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), while PAX at Spot 2 did Plank Holds. Same rotation with 5 reps at each station (Total – 100 Squats)

Round 3: (shortened run to 30 yards) Spot 1 – PAX completed 20 Coupon Curls, while PAX at Spot 2 did LBC AMRAP. Same rotation with 5 reps at each station, added a Sprint one direction each rep (Total – 100 Curls)

Pax took coupons back then moseyed to the starting spot. All seemed to think we were done, then I told them we had a minute left and would finish with……..More American Hammers (otherwise known as OG Sucks or Oshag Sucks)

20 American Hammers IC

End in COT

Location: The Paddock
Date: 03/13/2019
Time: 05:30a – 06:15a
Weather: 44 Degrees and Calm

Q: Lincoln Log
PAX: 2 – Lincoln Log and White Wall

Warmup

• Dynamic Stretches
• 1/2 mi Run

The Thang

Standard Deck of Pain

Hearts:  Burpees
Diamonds:  BBS
Spades:  Merkins
Clubs:  Squats

2-10: Face value reps
Face Cards: 10 reps
Aces: 50 reps (1st thru 4th Ace: Calf Raises, Arm Rotations, Overhead Claps, LBCs)
Jokers: 90-yd Fire Hose Sprint-Drag x2

Cot

Location: Gridlock
Date: 03/09/2019
Time: 07:00a – 08:00a

Q: Barney Fife
PAX: 14 – Barney Fife, Chesty, Count Chocula, Hanz&Franz, Kisses, Kobayashi, Lincoln Log, OG, Ollie, Radio, Roadtrip, Sous Vide, Yanni and 1 FNG (Scoop)

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm up:

Left/Right Hamstring Stretches x2
Trunk Rotations x2

Burpee Apocalypse – 10 to 1 Descending Ladder (55 burpees)
Sous Vide: “There’s nothing like still waking up and doing 55 burpees.” lol

Mosey to basketball court – 1/4 mi

Abe Vigodas- 20 ct
Grass Grabbers- 20 ct
BBS – 20 ct
Scissor Kicks- 10 ct
SSH – 30 ct

Mosey to football field at endzone closest to scoreboard – 1/16 mi

The thang

Teams of 2:

200 LBCs
200 Merkins
200 Squats
200 Mountain Climbers
200 Coupon Shoulder Presses

1 PAX works while other PAX does 70 yd coupon walk or 140 yd run

Mosey back to parking lot – 1/4 mi

American Hammers- 20 ct

CoT

Location: GRIDLOCK

Date: 3/7/2019

Time: 5:30am-6:15am

Weather: 22 Degrees THANK GOD IT WAS ABOVE 20 (right Red Flanders)

PAX: OG, Red Flanders, Sous Vide, Lincoln Log and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

10 Abagodaddaos (inside joke)

Arm circles

10 Finkle Swings

The Thing

BREAK: 25 coupon presses

While one was performing on the “hill of death”(HOD) the other performed the exercise until the following was completed;

100 merkins

HOD Bear Crawl up sprint down

BREAK: 25 coupon presses

150 coupon curls

HOD Bernie Sanders up and down

BREAK: 25 coupon presses

200 Tri dips

HOD AYG up mosey down X2

BREAK: 25 coupon presses

200 Coupon or air squats

HOD Bear Crawl up sprint down

BREAK: 25 coupon presses

250 Calf raises

HOD Bernie Sanders up and down

BREAK: 25 coupon presses

300 LBC

HOD AYG up mosey down X2

COOL-DOWN: 25 coupon presses

COT

Location: Gridlock
Date: 03/05/2019
Time: 05:30a – 06:15a
Weather: 8 Degrees and Calm, Felt Like 0 Degrees

Q: Lincoln Log
PAX: 4 – Barney Fife, Lincoln Log, OG and Sous Vide

introduction

It was balmy in the single digits today. The wind was at bay with our AO being protected by trees and hills on most sides. When you ran, you could feel the wind chill hitting you in the face and lungs. It was a cold one, but I don’t think any of us ever felt cold. YHC had to remove my neck gaiter and ‘boggan to try to cool down, and was close to having to take off my jacket, too. My hair was frozen solid and was forming a layer of frost by the end of the WO. Great day for a beatdown.

Warm-o-rama

• SSH – 20 IC
• Copperhead Squats – 12 IC
• Arm Circles – 10 IC Forward & Back
• Arm/Shoulder Stretches to prepare for the work we were about to receive.

Mosey across the lower lot and up to the coupons. Each PAX grabbed 1 and moseyed to the middle of the top tier and partnered up. 1 PAX from each pair moved their coupon down two tiers straight in front of their starting position.

Tha Thang

200 Coupon Swings
20 Coupon Passes b/w PAX – Oblique rotations, PAX back-to-back. Sub was AmHams.
200 Merkins
20 Coupon Passes
200 Coupon Shoulder Presses
20 Coupon Passes
200 Coupon Bench Presses
20 Coupon Passes

PAX 1 works, PAX 2 runs down 2 tiers to the 2nd coupon, does 5 Wall Jumps + 5 Coupon Squats, runs back to PAX 1. PAX keep switching until work is done. Perform coupon passes and begin next exercise.

After a brief moment to catch our breaths, we returned the coupons and moseyed back to the cars.

Cot

moleskin

This is the 2nd time we have tried to make it through this WO, with some modification between the attempts. There were still 2 exercises left undone, so we may need to resurrect this WO again on a Saturday when there’s more time to complete it, and put all the PAX through the punishment. The men did an awesome job this am; YHC is very proud. No complaints to be heard. Everyone kept their heads down and continued to work at a constant, brisk pace the entire time.

Location: Gridlock
Date: 03/02/2019
Time: 07:00a – 08:00a
Weather: 36 Degrees and Calm

Q: Yanni
PAX: 12 – Barney Fife, Duggar, Hertz, Kisses, Lincoln Log, Oshag, Roadtrip, Sous Vide, Yanni, Zebra, FNG (Bricks), FNG (Kobayashi)

Warm-O-Rama

• Abe Vigodas – 15 IC
• Imperial Walkers – 15 IC
• Grass Grabbers – 15 IC

Mosey to lower tennis courts (set of 8).

Thang 1

Dirty Mac Deuce

4 Rounds – OYO:

• Merkins
• BBS
• Squats
• 1 Full lap around all the courts

Thang 2

21’s with Ascending and Descending Ladders

1 Mountain Climber – run 4 courts – 20 American Hammers – run back
2 MCs – run 4 courts – 19 AmHams – run back
3 MCs – run 4 courts – 18 AmHams – run back
…
20 MCs – run 4 courts – 1 AmHams – run back

Musical Finale

Side A: To the tune of High Hopes by Panic at the Disco, do continuous small jumps on your toes and perform a squat every time you hear High Hopes.
(A lot of complaining was noticed on Slack about sore calves, so YHC threw in this little number for a little extra burn.)

Side B: To the tune of Thunderstruck by AC/DC, do continuous small arm circles and perform a seal clap every time you hear Thunderstuck.

Mosey back to parking lot for Name-O-Rama and CoT.
A good sized group met up for coffeeteria at North Lime after.

Location: Gridlock
Date: 03/04/2019
Time: 05:30a – 6:15a
Weather: 21 Degrees, Snowing, Breezy

Q: OG
PAX: 3 – OG, Sous Vide, Incognito

Definitely felt like a Monday. I was watching the clock get close to 5:30 .. thinking i may be the only one to arrive. Then the boys showed up. So I fired up the fun right away. We ran and ran and ran. No special shoes, no shrimp, nothing. Just hard work. Missed those that could come out today. Tomorrow hope to see all back. 

Warmup

• 200 Yard Jog
• Imperial Walkers IC – 10
• Frankensteins IC – 1
• Michael Phelps
• Shoulder Stretches 
• Calf Stretch
• Quad Stretch

Main Thang

To and Fro

All 3 pax started from one end of parking lot in first (lowest) tier.

Round 1

• Run 100 yards – 100 SSH – Run 100 Yards back
• Run 75 Yards – 75 Sous Vides – Run 75 Back
• Run 50 Yards – 50 AmHams – Run 50 Back
• Run 25 Yards – 10 Burpees – Run 25 Back

Round 2

• Run 100 yards – 75 SSH – Run 100 Yards back
• Run 75 Yards – 50 Sous Vides – Run 75 Back
• Run 50 Yards – 25 AmHams – Run 50 Back
• Run 25 Yards – 5 Burpees – Run 25 Back

Round 3

• Run 100 yards – 25 AmHams – Run 100 Yards back
• Run 75 Yards – 25 AmHams – Run 75 Back
• Run 50 Yards – 25 AmHams – Run 50 Back
• Run 25 Yards – 25 AmHams – Run 25 Back

Thang 2

Bear Crawl 20 yards – 10 Merkins – Crab Walk Back

Bear Crawl 20 yards – 10 Merkins – Crab Walk Back

Mary

• 2 Minute Plank
• Flutter Kicks
• 2 Minute Plank
• Dolly
• Box Cutters
• 2 Minute Plank

CoT

When: 3/1/19 @ 5:30

Where: Paddock AO

Pax: White Wall (Q), Opera Ghost, Duggar, Barney Fife and Fragile

I believe the Paddock may be the windiest place in Central KY. It was a fine morning with a cool misty wind coming in from the West (just a guess cause it sounded cool). As the Pax got out of their vehicles there was a moment of panic as we thought we might possibly be getting robbed but all was ok as it was just Fragile in a full facemask. Then Duggar pointed out that only a fool would come to rob a group that most vehicles probably have more than 1 firearm inside! On to the WO

Warm Up

20 x SSH
20 x Imperial Walkers
15 x Grass Grabbers
20 Leg Swings (10 each side)

The Thang

YHC has setup some cones as the men saw on their way the hill of pain. We mosey down to the bottom of the hill to begin the WO. Cones are setup in increments for each exercise.

1. Bearcrawl to second cone
2. Walking lunge to third cone
3. Crawlbear to fourth cone
4. 10 x walkout merkin to a frog jump up
5. AYG to final cone then mosey to the shelter

Round 1 in the shelter

15 pull ups
20 decline/regular merkin
25 air squat
30 table dips

Mosey to the bottom of the hill to wash and repeat. Same exercises between cones

Round 2 in the shelter

10 pull ups
15 decline/regular merkins
20 air squat
25 table dips

Mosey back to the first cone. 3rd verse same as the first.

Round 3 in the shelter

5 pull ups
10 decline/regular merkins
15 air squats
20 table dips

Thang 2

Mosey on over to the playground to see if we could stretch out those calves that Duggar was complaining about.

5 burpees
10 calf raises
5 burpees
20 calf raises
5 burpess
30 calf raises

Finish off with some Mary

35 x OG sucks or AKA American hammers
20 x BBS OYO
Forgot how many LBCs but felt like enough to round out the time

Feel blessed to be able to spend time with the guys working on self improvement!

CoT

Location: GRIDLOCK

Date: 2/28/2019

Time: 5:30am-6:15am

Weather: 33 Degrees

PAX: OG, Zebra, FNG, and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

Frankenstein’s

Arms

Legs

The Thang

You have meet DORA but have you meet her mother in law??????? Well, we did this morning and her name is NANCY. NANCY is a mean……………

While one was performing on the “hill of death”(HOD) the other performed the exercise until the following was completed;

100 merkins

HOD Bear Crawl up sprint down

150 coupon curls

HOD Bernie Sanders up and down

200 Tri dips

HOD AYG up mosey down X2

250 Coupon or air squats

HOD Bear Crawl up sprint down

300 Calf raises

HOD Bernie Sanders up and down

350 LBC

HOD AYG up mosey down X2

ONE MORNING WITH NANCY AND THE FNG THREW UP!!!!!!!!!

Mary

OG Sucks (1 Round to 30)

COT

Location: Gridlock
Date: 02/27/2019
Time: 05:30a – 06:15a
Weather: 34 Degrees and Calm

Q: Sous Vide
PAX: 5 – OG, Oshag, Count Chocula, Sous Vide and Fast & Easy (DR from Knoxville)

WARMUP

• SSH – 10 IC
• Seal Claps – 10 IC
• Cross Jacks – 10 IC
• Sous Vides (Mountain Climbers) – 40 OYO
• Shoulder Stretches 
• Sous Vides

the thang

Roll Tire and mosey to Bball couts

4 cones setup around from side line of 1st court to 1st sideline of second court.

Start Rounds.

ROUND 1 – At Cone 1 do 15 SSH, Bear crawl entire first court (side to side), run to Cone 2, do 15 merkins, run to COne 3, do 15 Squats, run to basketball court sideline, bear crawl to Cone 4 and do 15 LBCs, then Run back to Cone 1.

ROUND 2 – Repeat with 14 Reps per movement.

Repeat to Round with 1 Rep per movement.

Addition – We rotated flipping the tire 5 times. OG started, so he’d flip 5 times then continued with exercises. Then next person would start flipping when they got to tire. This would continue until all rounds have been completed. For those that finished first, start with 16 – 20 per round until all are done.

cot

Location: The Paddock
Date: 02/27/2019
Time: 05:30a – 6:15a
Weather: 34 Degrees and Calm

Q: Lincoln Log
PAX: 3 – Duggar, Lincoln Log and White Wall

Warmup

• Frankensteins
• Butt Kickers
• High Knees
• Quad/Hammie/Hip Stretches

The Thang

Run 1/2 Mile toward park entrance at Leestown Rd. Stop at Pathway for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run/hike 0.4 Mile along path and across the field back up to the AO. Stop at the Splash Pad for some work:

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• LBCs – 30 OYO

Run 0.45 Mile across Ruffian Way to the back side of the Fair Grounds. Stop for some work:

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• LBCs – 30 OYO

• Merkins – 10 IC – 4 ct
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• LBCs – 30 IC – 4 ct

Hike/Walk 0.35 Miles checking out the back fields for potential WO spots and CSAUP ideas. Once back on the road, Run 0.12 Mile back toward the AO. Stop at the first street light (typical half mile marker) for the last bit of work:

Run 1/2 Mile back to AO.

Cot

Moleskin

The Good Idea Fairy struck a few times this morning, and our runs took a few turns off the beaten (paved) path and into the darkness. We found ourselves navigating standing water, unkempt fields, horse fences and dog parks. It was in the dog park we learned of the passing of the Dog Poop Fairy; may she rest in peace. A lot of new ground was covered and some good conversation about the growth of The Paddock was had.

As we talked after the closing prayer, YHC leaned back, glanced up at the stars and noticed an unusual light drifting across the sky. Turns out it was the ISS making a pass overhead. According to https://spotthestation.nasa.gov/sightings/view.cfm?country=United_States&region=Kentucky&city=Lexington#.XHa2pMBKhhE, the ISS would be overhead and visible for 4 min at 6:31 am. Pretty cool we happened to see it.

PAX: Oshag (Q), Linc, Count, Duggar, Sous Vide, Barnie Fife, F  r                                                                                                                                                                     a   g i                                                                                                                                                                      l     e

Combo day between the last two WOs I Q’d because waiting another week to run the hill was just too much of a waste. Temp was in the low 30’s with little wind. Nice morning all things considered.

WU – Quick mosey to the top of the parking lot to be near our beloved coupons. Arm stretches and dynamic leg stretches to get things rolling. We’ll also count our roughly 1/4 mile mosey to the hill with coupons as part of the WU.

The Thang:

Round 1 – Hill sprints x 3, base coupon curls – mosey to basketball courts

Round 2 – Rotation – one PAX shuttle drill from baseline to free throw line, rest of PAX merkens – mosey to hill

Round 3 – Hill slides x 3, base squats – mosey to basketball courts

Round 4 – Rotation- one PAX shuttle drill from baseline to free throw line, rest of PAX mountain climbers (we call these Sous Vides)

Round 5 – Rotation – one PAX shuttle drill from baseline to free throw line, rest of PAX Mary – mosey to hill

Round 6 – Hill hops x 2, reverse run x 1, base merkens with coupon

Round 7 – Hill lunges x 3, base curls

Mosey to top of parking lot to return coupons to their safe resting place.

COT

Location: Gridlock
Date: 02/25/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees and Breezy

Q: OG
PAX: 5 – OG, Count Chocula, Bluegrass, Zebra, Sous Vide

My shoulders feel like mush. Mr. Linc came up with this awesome workout that I Q’d today. It involved jumps, runs up tiers/stairs and lots of coupon work. A real burner and a great way to start the week. Had to modify a little due to time constraint but this may have to come back again soon on a Saturday.

Warmup

• SSH
• Abe Vigodas
• Grass Grabbers
• Michael Phelps
• Shoulder Stretches 
• Sous Vides

Mosey’d up to Coupons and everyone grabbed one. We then went over to our starting point at top tier. We then took two coupons and walked them two tiers down.

Main Thang

Modified dora

Teams of Two at top Tier. P1 does exercise (see below) and P2 runs down two tiers … does 10 Coupon Squats and 10 Wall Jumps, run back up to P1. Flapjack!

• 300 Coupon Swings
• 300 Merkins
• **At P1/P2 switch do 10 back to back coupon passes (oblique rotations)
• 100 Coupon Shoulder Presses
• 100 Coupon Bench Presses
• 100 Coupon Curls

Return Coupons … Circle Up!

CoT

Location: The Paddock
Date: 02/25/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees and Breezy

Q: Fragile
PAX: 2 – Duggar and Fragile

The thang

Two rounds
Two minute wall sits
Spider-Man merknes 10
Single leg lunge jump * 10
Merknes with alternating shoulder touch * 10
Reverse plank leg lift hold * 10
High plank opposite leg arm lift 10
Side plank lift leg and arm *10
V-ups *10
Oblique V-ups *10
Superman30 seconds
Diagonal lunges 10
Step-ups *10
Single leg hip dip *10
Single leg squat *10
Single leg dead lift *10
Lunge jumps *10
Elevated hip raises *10
Ice skaters *10
Sumo squat10
Bent leg warrior 3 hold 30 seconds

Location: Gridlock
Date: 02/21/2019
Time: 05:30a – 6:15a
Weather: 39 Degrees and Calm

Q: OG
PAX: 4 – Count Chocula, Lincoln Log, OG and MMMBop

All men showed up ready to work. After a cool and rainy one yesterday it was actually very pleasant outside. Thanks to all who cam out and put in the work. I hope it was worth your time.

Warmup

• 25 SSH – IC
• 10 Grass Grabbers
• 15 Abe Vigodas
• 10 Michael Phelps
• Shoulder Stretches
• Calve Stretch
• Quad Stretch
• 15 Knee Circles
• Left over Right….leg stretch – 10 Count Each
• Downward Dog calf stretch

2 Laps of Bataan Death March. Last man dropped and did 5 merkins then sprinted to the front. Wash, rinse, repeat!

Pre Thang

Nice and simple. OG fired up the speaker and turned on Thunderstruck. We planked and everytime they sang “Thunder” we did a merkin. Not as easy as it sounds.

Main Thang

Both partners start at the base of a hill. Partner 1 starts bear crawling up the hill while Partner 2 completes 5 burpos, 10 squat jumps, and 15 AmHams. (2 is 1)

Partner 2 then runs to the top of hill and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs to top of hill, and runs back to Partner 2.

On each lap the exercise while moving changed.

1. Bear Crawls
2. Lunges
3. Crab Walks
4. Inch Worm Jump ups

MARY

We did a sundry of random ab workouts. All done in cadence (IC).

CoT

Date: February 20, 2019
Time: 5:30am
Location: Gridlock
PAX: OG, Fragile, Count Chocula (Q)
Weather: Mid 30’s and rain.

Warm-o-rama:
Mosey up to the Shelter
SSH, Straight Leg Kicks, Quads, Calves

The Thang:
This was another pirated workout from the world wide web. It is made up of 5 exercises. Each exercise is performed for 40 seconds and rest for 20 seconds before moving to the next exercise. We performed 7 straight rounds (35 min of work)
1. 180 Burpee – Normal burpee, but when you jump you turn 180 before you land
2. Lateral Sous Vide (Mountain Climber) – Perform 4 mountain climbers (1 is 1) then 3 lateral hand walks (in plank position) in to 4 mountain climbers and 3 lateral hand walks back to other direction
3. Squat Jumps
4. Merkins Kick Through – perform 4 merkins then 4 (1 is 1) kick throughs
5. Sprint in place
Again each exercise was performed for 40 seconds and then rest for 20 seconds. After the rest following Sprint in Place, we would then go back to 180 Burpees.

The Thang After The Thang:
15 Lemon Squeezers
20 Elbow to Knee Crunches (10 each Side)
30 LBCs
30 sec plank
15 Supermans
30 sec plank
15 Supermans

End in COT

Date:  2/19/19
Location:  Gridlock

PAX: Oshag (Q), Fragile, Count Chocula, Duggar – small but strong numbers

WU – Dynamic leg stretches and arm stretches. Then, a short mosey to pick up the coupons and another mosey, bit longer, to our favorite non-Hanz & Franz hill by the football field. This would be today’s AO.

The Thang:

Coupons were left at the base for the PAX not running to play with. One complete round included 3 trips up and down the hill, method of travel was determined by Q, and a base exercise. PAX operated in pairs to complete with the hill traveler determining the timing.

Round 1 – Hill Sprints, Base Squats

Round 2 – Hill Slides, Base Overhead Squats

Round 3 – Hill Sprints, Base Lunges

Break 1 – 25 Merkens (numbers 16-20, Herkens), 25 Coupons curls

Round 4 – Hill Broad Jumps, Base Squat Press

Break 2 – 25 Merkens (numbers 6-10, Herkens), 25 Coupons curls

Round 5 – Hill Lunges, Base Mary (PAX Choice)

Break 3 – 25 Merkens (numbers 6-10 and 16-20, Herkens), 25 Coupons curls

Round 6 – Hill Reverse Run, Base Choice of exercise

Break 4 – 25 Merkens (numbers 6-20, Herkens), 25 Coupons curls

Mosey back to the parking lot to return coupons.

COT

Location: Paddock

Date: 2/18/2019

Time: 5:30am-6:15am

Weather: 33 Degrees

PAX: White Wall, Triceratops and Duggar

Q: Duggar and White Wall

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

20 SSH

10 Grass Gabbers – IC

OYO Leg stretching

The thing 1

We did a DORA with the counts 100 200 300 400

While one was running the length of the parking lot and back the other performed the exercise until the following was completed;

100 coupon curls

200 merkins

300 Coupon squats

400 LBC

The thing 2

3 Rounds to further the upper body pain

Round 1

5 Burpees, 15 coupon curls, 15 coupon behind head triceps extensions, and 15 coupon overhead presses.

Round 2

5 Burpees, 10 coupon curls, 10 coupon behind head triceps extensions, and 10 coupon overhead presses.

Round 3

5 Burpees, 5 coupon curls, 5 coupon behind head triceps extensions, and 5 coupon overhead presses.

The thing 3

Planking Mile

We ran .25 miles stopped for a 1 min plank. Repeated this until we ran 1 mile and 3 minutes of planking.

COT

Location: Gridlock
Date: 2/18/19
Time: 5:30a-6:15a

PAX: Count Chocula, Lincoln Log, MMM Bop, Opera Ghost, Sous Vide, Zebra (Q)
(Side note – Oshag Ayed, but participated in the 4th F of Fartsacking instead)

Warm O Rama
Arm Stretches – 10 counts
25 SSH IC
15 Copperhead Squats IC
10 Monkey Humpers IC
10 Zebra Butt Kickers IC

The Thang:

In Greek Mythology, there is the story of Sisyphus, who was punished by being forced to push a large boulder up a hill only for it to roll back down once it reached the top, over and over again for all eternity. We will be facing the same fate, only with a tire and just 45 minutes.

The PAX will alternate turns flipping the tire around the parking lot, while the rest of the PAX complete a number of exercises alongside the tire.

Exercise Rotation:
20 Merkins
20 LBC’s
20 Lunges (10 each leg)
20 Mountain Climber (10 each leg)
20 SSH

Periodic shuttle runs of about 50 yards throughout. Tire was flipped across the entire lower lot, up the hill to the upper lot, all the way across, back down the hill and halfway across the lower lot again. PAX completed a total of approx. 10 total rounds of the 5 exercises/flipping the tire.

Closer – Mary around the tire
Upward facing dog to stretch out the lower back, plank holds for 1:30
15 American Hammers IC
10 Dollies IC
15 Box Cutters IC

End in COT

Q Fail – As all were laying around the tire in exhaustion to end the beatdown, I failed to give our newest member MMMBop a chance to say(sing) his name in the Name O Rama.

Location: Gridlock
Date: 02/16/2019
Time: 07:00a – 8:00a
Weather: 31 Degrees and Calm

Q: Count Chocula, Lincoln Log & OG
PAX: 15 – Barney Fife, Cool Hand Luke, Count Chocula, Duggar, Incognito, Kisses, Lincoln Log, OG, Oshag, Radio, Road Trip, Sous Vide, Stapler, Zebra and 1 FNG (MMMBop)

Warmup

• 25 SSH – IC
• 15 Grass Grabbers
• 20 Imperial Walkers – IC
• 10+10 Big Arm Circles – IC
• 15 Abe Vigodas
• 15 Knee Circles
• Left over Right….leg stretch – 10 Count Each
• Downward Dog calf stretch

Mosey to basketball courts.

The Thang

4 Stations, 20 yd apart

Station 1:  Balls Slams
Station 2:  Tire Jump Throughs
Station 3:  Sledge Hammers (On Tire)
Station 4:  Battle Rope

At each station was also a half deck of pain. PAX split into 4 groups, 1 group at each station. 1 PAX in each group did the station exercise until all groups finished their work. The rest of the group turned over a card and did the work shown, at each station individually.

Hearts:  Burpees
Diamonds:  BBS
Spades:  Merkins
Clubs:  Squats

1-4: Double face value reps
5-10: Face value reps
Face Cards: 10 reps
Aces: 11 reps

We did 5 rounds thru all stations. Groups rotated between each station performing the following movements:

Round 1:  Crab Walk
Round 2:  Bear Crawl
Round 3:  Walking Lunges
Round 4:  Broad Jumps
Round 5:  Side Squat Steps

Mosey to the football field, each PAX grabbed a coupon and hit their six.

Mary Thang

ROUND 1

1. Plank Floor Slap – IC
2. Sit up with Coupon Pass (partner) – #
3. Flutter Kicks – IC
4. Situp With Coupon into OG Sucks – IC

Rest Plank 1 min

ROUND 2

1. Windshield Wipers holding coupon above chest – #
2. Coupon Over Chest – #
   1. Leg Raise to 45 deg .. back to 6″
   2. Coupon Press
3. Heel Touches – IC
4. Gas Pumps with partner … feet facing each other. Switching sides – IC

Rest Plank 1 min

ROUND 3

1. Back to Back …. Turning Coupon Pass (partner) – IC
2. Box Cutters – IC
3. Superman – Banana
4. OG Sucks – IC

Finish Plank 2 min (Start Low 30, High 15, Side 30, Side 30, High 15)

CoT

Warm up 20 SSHs 15 yards of Frankenstein’s.

2 rounds of rotating after 30 seconds for 5 minutes.

1. Mountain climber
2. Merkins
3. Frankenstein’s
4. Jumping knee tucks
5. Low plank
6. High knees
7. Burpees
8. Alternating knee to elbow plank
9. Alternating reverse lunges
10. Double jump squats

Halfway through

♠️= SSHs x 2

♣️= plank jacks

♦️= merkins on a coupon

♥️= sit-ups

Date: February 14, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Duggar, OG, Lincoln Log, Jimmy (to be named on Saturday), Count Chocula (Q)
Weather: A little above freezing and pleasant out. One might even say a nice morning for a nap in the car.

Warm-o-rama:
SSH, Body-weight Squats, Straight Leg Kicks, Calves

We made are way up to the building at the top of the parking lot where a coupon was waiting for each PAX.

The Thang before The Thang:
Merkin Ladder up to 7

The Thang:
Coupon Deadlift – 20
Coupon Curls – 20
Coupon Squat – 20
Coupon Overhead Press – 20
Repeat 4 exercises
We then ran a 300 yard shuttle run in the parking lot. (Markers were 25 yards apart making for 6 down and backs)

The Thang continued, but different:
Dips – 20
Wall sit while curl into overhead press with coupon – 20
Merkins – 25
Coupon American Hammers – 20 (2 is 1)
Repeat 4 exercises
300 yard shuttle run

The Thang before The Thang makes a come back:
Merkin Ladder starting with 7 and going back down. This time after the merkins we came up to an on our knees position and did a body weight overhead press matching the amount of merkins we had just done. So 7 Merkins followed by 7 bodyweight overhead press.

4 minute Punisher:
Punisher Squats for 20 seconds, 10 second hold in squat position
Burpees for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Mountain Climbers for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Spiderman Merkins for 30 seconds
Punisher Squats for 20 seconds, 10 second hold in squat position

Extensions for 30 seconds

We then ran a third 300 yard shuttle

The Thang after The Thang:
1 min normal plank
1 min side plank
1 min other side plank

Ended in COT

When: 2/13/19 @ 5:30 am

Where: Paddock AO

Pax: White Wall (Q) and Fragile

Paddock should probably be renamed to something that sounds more like the Himalayan mountains cause the winds amplify ten fold over any other place in LexVegas. So after stepping out of the truck to feel the gale force arctic wind…it was time to warm up.

Start with 25 ssh, 10 elevator merkins and 10 grass grabbers then off for a run

Out to the half mile mark and did 25 LBCs then back the other half mile to the parking lot.

The Thang

From there we broke out yet another fun present from brother Gypsy. The F3 deck o suck. We decided to incorporate a bunch of runs with each card to insure we live up the running AO name. Each lap is roughly 150 yards then back to draw another card.

A little unsure of the actual order of the cards…the list goes as follows

6 x wide arm merkins
6 x jumping lunges
11 x plank jack
7 x LBCs
100 x arm circles – 50 each direction
5 x hand release merkins
60meters of walking lunges
9 x low slow squat
8 x merkins
14 total parking space distance of bear crawl – 7 up and 7 back
4 x 100m sprints to finish (edge to edge of parking lot suicide style)

Each exercise had a full lap of the lot in between. The trusty ol fitbit counted a total of 4.2 miles with the mile warmup

CoT

Location: Gridlock 
Date: 02/11/2019
Time: 05:30a – 6:15a
Weather: 42 Degrees and Raining

Q: Lincoln Log
PAX: 7 – Count Chocula, Incognito, Lincoln Log, OG, Oshag, Sous Vide and Zebra

WARM-O-RAMA

Abe Vigodas – 12 IC
Copperhead Squats – 16 IC
SSH – 15 IC

THANG 1

RING AROUND THE MARY

The PAX circled up at 4 stations, with the remaining PAX in the middle of the center. Each station had a different exercise; after completing the reps, the PAX rotated to the next station, including rotating through the middle of the circle for 3 sets of Mary.

Station 1: Deadlifts – Coupon or 20# DB
Station 2: Squats – Coupon or Bodyweight
Station 3: Dumbbell Snatch – 20# DB, alternating arms
Station 4: Step-ups – Coupon or Bodyweight

10 reps were performed at each station. PAX called out DONE at 10 reps, but continued to work at their station until all PAX called out DONE. Then we rotated until all stations were completed by each PAX.

We did this for 3 Rounds. Mary for the 1st round was BBS, 2nd was American Hammers and 3rd was Scissors.

thang 2

merkin farmers

In pairs, we started at the top of the first set of steps:

1 PAX performed 25 reps of Coupon Merkins (any form) while the other did coupons curls until the first was done.
The PAX that did Merkins picked up the coupons for a Farmer’s Carry down to the top of the next set of steps.

This was repeated to the bottom parking terrace and then up the adjacent steps, forming a loop. The loop was done twice total, giving 6 rounds of 25 Merkins each).

We had 7, so the odd PAX out would carry the two 20# dumbbells and curl at each stop. PAX rotated the dumbbells each stop.

COT

Location: The Paddock
Date: 02/11/2019
Time: 05:30a – 6:15a
Weather: 42 Degrees and a light rain

Q: Fragile
PAX: 1 – yup, just Fragile

INTRODUCTION

Once upon a time at an AO not so far far away waited .. well, no one. The lot was empty as the rain fell upon the asphalt. In the distance a light could be seen cresting the hill on the road up to the lot. In it were two determined PAX, set out to complete a WO on their own in the gloom. They were alone because their fearless Nan’tan sent them a message saying he was feeling under the weather and would not make it out this extra gloomy day. Unfortunately, the Nan’tan failed to share this bit of info with the Gridlock PAX, so one might post in his stead. But that’s neither here nor there…

The two valiant PAX enter the lot and the QIC emerges from the vehicle. As he looks back, the other PAX (his own flesh and blood even) throws the car in drive and leaves, after stating the 42 deg and light drizzle is far too treacherous conditions to workout in.

Now the QIC is left alone, in the dark, with nothing more than a dying cell phone and deck of cards. It is in this moment Fragile is resolved to persevere. He opens the pack and proceeds with Tha Thang…

THA Thang

Deck of pain

Spades – Pull-ups
Clubs – Merkins
Hearts – Lunges
Diamonds – Squats
Jokers – Sprint from the bottom of the hill

The workout ended with a 2-3 mile walk home for our brave QIC, as neither his brother nor his father returned to pick him up.

This VQ is to be continued once more, as to be a Q there must be someone there to lead…

Location: Gridlock
Date: 02/09/2019
Time: 05:30a – 6:15a
Weather: 16 Degrees

Q: Gypsy
PAX: 14 – Chesty, Count Chocula, Duggar, Gypsy, Hanz&Franz, Hertz, Incognito, Lincoln Log, OG, Oshag, Mr. Hand, Radio, Sous Vide and White Wall

INTRODUCTION

Gypsy made a very special trip from NC to pay us a visit, Q the WO and introduce us to the world of Speed For Need. Accompanying Gypsy were 4 racing chairs, and he spent the hour putting us through the paces with these things.
After an overview, a disclaimer and a brief warm-up, we got right into it.

B.L.I.m.p.s and runs

The PAX split up into 3 three-man teams and 1 four-man team, with Gypsy running between to keep on eye on things.
We started with BLIMPS and then ran, stopping every 1/2 mi to switch pushers, riders and spotters. At each break we performed BLIMPS or a combo of various exercises called out by Gypsy.

B.L.I.M.P.S – OYO

• Burpees – 5
• Lunges – 10
• Imperial Walkers – 15
• Merkins – 20
• Plank Jacks – 25
• Squats – 30

From Gypsy: “I show we did a 5K this morning + 150 Merkins. 90 squats, 75 Plank Jack’s, 45 Imperial Walkers, 30 Lunges both legs, 15 Burpees. and lots of LBCs in approx 45 mins. THAT’S STRONG GUYS!!!”

COT

Moleskin

The F3 LexKY PAX are very grateful to Gypsy for making the long trip over to invest in us and introduce us to such a great cause in Speed For Need. We look forward to getting plugged in to SFN locally and bringing it to our region!

Thanks Gypsy!

Location: The Paddock
Date: 02/08/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees (Felt Like 21 Deg) – Windy

Q: OG
PAX: 4 – Duggar, OG, Whitewall annnnnnnnnnd Fragile (when he finally arrived)

INTRODUCTION

Once upon a time at an AO not so far far away waited three F3LexKY pax. They were waiting ever so patiently to embark on a new adventure called Fragile’s VQ. However, the evil sandman had put Fragile into a deep deep sleep. The three now not so patient pax members decided to begin a diff adventure called “DORA 1-2-3-4-5” but wondered what had become of brother Fragile. 15 moments into the adventure Fragile descends upon the AO with flames like a dragon (driving wicked fast). He explained that he fought through the darkness of sandman’s evil curse and finally had reached the AO for his adventure. However, the time to begin “Fragile’s VQ” had passed and he was forced to join the other PAX in their DORA adventure. Little did we realize what was to come though. The Fire Hose serpent was laying off to the side pretending to rest but we should have known better ….. to be continued …

TRANSLATION: Fragile overslept and has set F3LexKY history by being the first to be late for their VQ. We will reschedule the VQ and call it Fragile’s VQ Part Deux.

WARM-O-RAMA

We ain’t got no time for no warming up …. warm-o-rama is the DEBIL!

THE THANG

DORA 1-2-3-4-5

We all did together. Instead of splitting up into teams of 2 we did one team and the work and runs were done in pairs.

• 100 – Coupon Curls
• 200 – Merkins
• 400 – Coupon Squats … it shall be noted in the chronicles of time that Fragile wanted to do air squats but Whitewall enforced coupon squat as penalty for farting in said sack.
• 500 – LBCs

BREAK TIME …. we relaxed and did 50 yard sprints pulling the fire hose. So Relaxing. 2 Times for each PAX.

Then we did a set of 20 Alternating Coupon Merkins (One hand on coupon, other on ground, do merkin … change hand on coupon and ground … repeat)

BREAK TIME AGAIN …. we did 2 more fire hose runs.

Then we did a set of 10 close grip merkins on coupon … IC

Mary

• American Hammers
• Flutter Kicks

COT

MOLESKIN

YHC just wants to ensure that all have realized at this point that Fragile 25%-35% fart sacked. PAX came up with an adhoc workout and then delivered punishment upon Fragile’s arrival. Teeheeee. No worries Fragile there will be another opportunity for VQ2!

Date: February 7, 2019Time: 5:30am
Location: Gridlock
PAX: Sous Vide, Oshag, Duggar, Zebra, Count Chocula (Q)
Weather: Mid 50’s and a little rain

This is a workout that soccer teams will do during their off season training. Some things have been adapted for our F3 pleasure.

Warm-o-rama

SSH, Knee Hugs, Straight Leg Kicks, Quads, Calves, Lunges

We then made our way to the top of the parking lot for the Thang.

The Thang: 4 Stations X 4 Rounds (2 sets per round)
Each round consisted of going through each station twice before a short rest period. The goal was to push ourselves and go for max reps while not sacrificing form. Simply, we got out what we put in.

Round 1:
1. Shuttle Runs: We had a start line with cones 10 meters, 20 meters, and 30 meters out. You run down and back to the 30, down and back to the 20, and down and back to the 10. You want to be working between 75% and all out on the runs.
2. Merkins
3. Coupon Squats
4. LBCs
We rotated back 1 station after the person running the shuttles finished. Person at station 4 went to station 1. We rotated through 2x

Round 2:
1. Shuttle Runs
2. Diamond Merkins
3. Coupon American Hammers
4. Scissor Jumps

Round 3:
1. Shuttle Runs
2. Single Leg Dead-Lift (switch leg each time)
3. Coupon Merkins (Left hand on coupon while right hand on ground to perform merkin. After coming up switch hand positions so right is on coupon and left is on ground to perform a merkin)
4. V-Ups

Round 4:
1. Shuttle Runs
2. Merkins
3. Coupon Curl into Press
4. Squat Jumps

We finished with a 1 min 30 sec plank and then COT.

Where: Paddock AO

When: 2/6/19 @ 5:30am

Pax: White Wall (Q) and Fragile

After starting just a couple minutes late we got into some light stretching and warmups, then right into it. The weather was great and even the rain felt good. Take that over a negative wind chill any day!

Start with a mile run heading down to the first turn and back to the lot to grab some coupons.

The Main Thang

20 minute AMRAP

5 pull ups
10 merkins
15 coupon thruster
20 situps
.2 mile run down the hill to the power boxes then back up the hill to the shelter

Finish with 1 quick round of Mary w/ box cutters

CoT

Location: Gridlock
Date: 02/06/2019
Time: 05:30a – 6:15a
Weather: 60 Degrees – Rain

Q: OG
PAX: 4 – Count Chocula, Duggar, OG and Sous Vide

INTRODUCTION

I wanted to step outside of my normal comfort zone and push the envelope a little more like my fellow pax has been. We had been concentrating on specific body parts the last couple days so I wanted to spread the pain. All men showed up ready to work hard. Everyone was in good spirits and the weather was beautiful. Even the rain felt great as it came down as we were in the heart of the workout.

WARM-O-RAMA

SSH
Grass Grabbers
Michael Phelps

Little Baby Arm Circles (Fwd – Rev)
Shoulder Stretches

Knee Rotations

Tier Hop

Pax start at lowest tier.

1. Performs 10 Incline Merkins
2. Performs 10 Step Ups
3. Performs 10 dips
4. Climbs wall and runs to next.

Repeat until at top tier and run back down to start position.

THE THANG

Part 1 – Four Corners

1. Start from first tier. Run to end of first tier (bottom left corner) do exercise.
2. Sprint up the hill to top left corner, do exercise.
3. Run to top right corner, do exercise.
4. Run to bottom right corner, do exercise.
5. Return to Start

 Part 2 – Bearby Steps

1. At the steps from tier 1 to tier 2, all pax start in plank
2. Q calls first pax member name.
3. The called pax bear crawls up the stairs (one level).
4. Then performs 10 reps of prescribed exercise.
5. Then goes into plank at top and calls next Pax member.
6. This continues until all pax are at top.

Round 1

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Squats
Corner 3 – 15 American Hammers (2 is 1)
Corner 4 – 10 Burpees

Part 2

Bearby Steps up the stairs and then back down, with Diamond Merkins at the top.

Round 2

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Curls
Corner 3 – 15 Supermans
Corner 4 – 10 Catalina Wine Mixers

Part 2

Bearby Steps up the stairs and then walk back down, with Wide Merkins at the top.

Round 3

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Presses
Corner 3 – 15 Ski Abs
Corner 4 – 10 Burpos

Part 2

Bearby Steps up the stairs with Merkins at the top.

We then walked to covered area for some Mary.

Mary

Scissors
Dolly
Leg Raises
American Hammers
Dolly with Pax Bear Crawls around circle (2x)
Mountain Climbers

COT

PAX: Oshag (Q), Zebra, Duggar (came late but kept his shirt on so we didn’t make him run), Linc, OG, Count Chocula, Sous Vide (RESPECT)

WU: B.E.A.Utiful February morning at 55 degrees so not much warm-up needed. Arm swings and leg stretches with a little mosey.

The Thang: tried some new moves today so see https://f3nation.com/exercises for exercise explanations. 

Made For This (https://www.youtube.com/watch?v=ZiPySgn84W8) High knees and Coach Sherrills on the MFT chorus. MFT started each round

Round 1 – MFT, Dominoes, Colt 45 with dumbbells, 3 Amigos (didn’t work so great)

Round 2 – MFT, Power Merkins, Wonderbra, Colt 45 with dumbbells

Round 3 – MFT, Derkins, Wonderbra, Dominoes

Round 4 – MFT, Quick mosey with dumbbells, Arm Blowout – curl/push up ladder 1 – 10 – 1 OYO until time ran out

End in COT

Location: Gridlock 
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm

Q: Sous Vide
PAX: 5 – Count Chocula, OG, Oshag, Sous Vide and Zebra

WARM-O-RAMA

10 SSH
10 Seal Claps
10 Cross Jacks
10 Copperhead Squats
10 Lunges
10 Mountain Climbers

THa THANG

4 stations (teams of 2 sharing reps)

Station 1: 100 Squats (with 65 lb dumbells). While one works, the other runs down (approx 50 yds) and flips tire 4 times (2 forward, 2 back)

Station 2: 200 Merkins. While one works, the other runs 50 yds and does 20 LBCs

Station 3: 200 Step Back Lunges. While one works, the other runs 50 yds and flips tire 4 times (2 forward, 2 back )

Station 4: 200 SSHs. While one works, the other runs 25 yards picks up two 65lb dumbbells and farmer carries 25 yards (total of 50 and leaves them there and runs back. next person runs the entire 50 and then carries the dumbbells back to 25 yard and runs back.

Catalina Wine Suckers

Ladder to 10…
Do 1 Catalina Wine Mixer, Run 50 yds
2 Catalina Wine Mixers, Run 50 yds
3…4…5…6…7…8…9…10… done.

mary

20 American Hammers
1 minute of Dolly / 6″ hold / Flutter Kicks

COT

Location: The Paddock 
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm

Q: Lincoln Log
PAX: 5 – Duggar, Fragile, Lincoln Log, Nickels and White Wall

WARM-O-RAMA

Leg Swings for 20 yds out
Knee Huggers for 10 yds back
Quad Stretches for 10 yds

Grabbed 2 coupons and moseyed to the shelter.

THa THANG

“Batman” WO – 10 reps of the following exercises

• Squats
• Merkins
• Mountain Climbers – 2 ct
• Tricep Dips
• Cross Punch BBS
• Jump Squats
• Side Plank Crunches
• Straight Leg Raises
• Freddy Mercury’s

Repeated for 2 Rounds

DORA

As a group, we completed the following:
100 Pull-ups
200 Merkins
300 BBS
400 Squats

3 PAX worked toward total reps while 2 PAX ran 40 yds (to the volleyball court), did 5 Burpees and returned.
Switch
2 PAX worked while 3 PAX ran out, did 5 Burpees and returned.
Repeat until compete.

1 more round of “Batman”.

2 rounds of 10 reps of Merkins, BBS, Freddy Mercury

COT

Location: Gridlock

Date: February 2, 2019

Weather: Around freezing, maybe a few degrees below. No wind, no precipitation, super foggy. The parking lots and paved walkways had a frozen mist on top of them – kind of like an ice skating rink.

I had planned on using the parking lot a little bit, but instead we spent the whole time on the football field.

PAX: 17

Q: Incognito

Started off with Pledge of Allegiance

Warmup: Grass grabbers, Frankensteins, Michael Phelps, Arm Circles, Copperhead Squats, Monkey Humpers, and Newton’s Cradle.

The First Thang: Route 66 – the greatest road in the world, it’s in America of course

Ran around the circumference of the football field, stopping at each of the 10 light poles to do 1, then 2, then 3, etc. burpees – used the scoreboard as an 11th stop for 11 burpees – making 66 burpees total.

The Next Thang: After proving to everyone that America, NOT France, makes the best wine we did some drills on the football field.

Suicides, Broad Jumps, Lunges, Wheelbarrows, Bearcrawls, were all part of the equation.

The After that Thang: Next we showed how America can win any car race it wants to, such as when Ford went 1-2-3 at the 1966 24 hour at Le Mans. To celebrate we did our own 1-2-3.

We had a start and end point with 3 stops along the way. At each stop we did an exercise: typically the reps were 5 – 10 – 15:

Merkins

Air Squats

Chattarockers

Jack in the Box

Pike’s Peak

Mary’s: Showed that America has the most all-time Olympic medals, actually far more than twice as many as the 2nd country. PAX can all be medal winner if they try hard enough on these Mary’s

Scissor Clappers

Gas Pumpers

Low Flutter Kicks

Heels to the Heavens

American Hammers

Dolly

CoT: A couple prayer requests, a passage from Isaiah 40 read, and a celebration of the only thing better than America and that’s Jesus Christ and the Holy Trinity – and yes, they are much, much better.