Location: Easy Day
Date: 2024-05-27
Weather: Lovely after the rain last night
Q: Golden Shower
PAX: 4 – Golden Shower, Vespa, Gwazi , Tonka
Warm-O-Rama
OYO
Tha Thang
Murph. Modified as needed
Jogged to playground
100 pull ups / weighed military presses
200 Mericans
300 Squats
Jogged to flag
End in COT
Location: Gridlock
Date: 2024-05-25
Weather: Nice. Bright.
Q: Buzz Kill
PAX: 16 – Splitter, Cowbell, Sous Vide, Swift, Boxcar, Baby Driver, Oshag, LeBron, Axeman, Corn Dog, Bourbon (DR), Flu Shot, Biz Markie , Radio, Dr. Quinn, Buzz Kill
Warm-O-Rama
Standard things
Tha Thang
Cruised around the park on cruise control… stopped at football field for merkin/wojo squats. Stopped at big hill for burpee/ssh. Stopped at freshly paved parking lot for bear crawl and side shuffle relay. Stopped at pool for karaoke and sprint relay. Did a lap on the tennis stairs. Did 11 burpees for good mornings along the way. End with pax choice at the basketball court.
End in COT
Location: Sherwood
Date: 2024-05-24
Weather: Foggy and 65
Q: Bootlegger
PAX: 6 – Bootlegger, Tiny Dancer, Cowbell, Focker, Buzz Kill, Oshag
Warm-O-Rama
Side-straddle hops
Grass grabbers
Pigeon stretch
Runners stretch
Tha Thang
Pax rucked approximately one mile with three stops of team exercises. Each two-man team carried an extra weight (45lb plate, 35lb plate, and coupon) and switched weights after each stop.
Stop 1: Pax completed 100 decline merkins with ruck and 100 rear foot elevated split squats with ruck while alternating turns at 20yd rifle carries.
Stop 2: Pax completed 100 thrusters with weight and ruck while alternating turns at 100yd runs.
Stop 3: Pax completed 50 curls and 50 big boys while alternating turns at 20yd bear crawls.
End in COT
Location: Gridlock
Date: 2024-05-23
Weather: 60 and thankfully dry
Q: Axeman
PAX: 9 – Axeman, Hoser, Oshag, Swift, Tiny Dancer, LeBron, Muck, Circle K, Buzz Kill
Warm-O-Rama
Michael Phelps, SSH’s, Grass Grabbers, Frankensteins, Quad-pulls, Pigeon-pulls, Chest hugs and calf stretch
Tha Thang
PAX began at corner of lot by flag and sprinted to end of tier 4, moseyed back to start and repeated walking back as recovery. We then moved to tier 3- repeato up to tier 1. PAX then grabbed a coupon and performed semi-high intensity workout with the intent of keeping the heart rate going. Exercises were performed for 45 seconds: curls, lunges LBC’s – X2 with 5 seconds between each one then moving to curls to overhead press, squats and deadbugs – X2. We then utilized the shelter for dips, step-ups, flutter kicks – X2 followed by mercans, wall sits and box cutters. PAX returned coupons and moseyed back to flag.
End in COT
Location: Easy Day
Date: 2024-05-21
Weather: Lovely
Q: Golden Shower
PAX: 4 – Golden Shower, Tonka, Gwazi , Danny Tanner
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans and squats. Welcomed FNG, now Danny Tanner
End in COT
Location: Gridlock
Date: 2024-05-21
Weather: 64°
Q: Corn Dog
PAX: 11 – Muck, Oshag, Circle K, Tiny Dancer, Deacon Blues, Hoser, Axeman, Sous Vide, Buzz Kill, Incognito, Santa’s Little Helper
Warm-O-Rama
Side Straddle Hops Grass Grabbers Frankenstein High Knee Butt Kickers Quad Pulls Chest Pulls Pigeon Pulls
Tha Thang
Hit the trail:
1 minute mosey
-20 Plank Jacks
1 minute mosey
-20 American Hammers 2 is 1
1 minute mosey
-20 flutter kicks 2 is 1
1 minute mosey
-20 Big Boys
1 minute mosey
-20 Heel to Heaven
1 minute mosey
-40 LBC’s
1 minute mosey
-20 dead bugs 2 is 1
1 minute mosey
– 10 NO SURRENDER
1 minute mosey
-10 Burpees
Moseyed back towards flag via cut-through path.
Back on trail by football field bridge.
Within the 1 minute mosey strategy, we repeated Plank Jacks, Am Hams, Flutter Kicks and Big Boys before making it back to flag.
COT: Sous Vide lead us in 60 mountain climbers, Hoser lead us in 15 Saturday Nights, and Tiny Dancer closed out the F1 portion with 60 second plank.
FNG F3 name: Lonesome Dove
End in COT
Location: Birds Nest
Date: 2024-05-20
Weather: 61 clear
Q: Manchild
PAX: 5 – Manchild, Catnap , Quick Match, Bootlegger, Doc Holiday
Warm-O-Rama
Carry coupons to track / Stretch
Tha Thang
W/ Weighted vests
800 M Run
40 rounds
-1 coupon ground 2 overhead
-2 air squats
-3 push ups on coupon
-4 lunges
800 M Run
End in COT
Location: Sherwood
Date: 2024-05-17
Weather: Warmish and cloudy with very slight drizzle
Q: Cowbell
PAX: 6 – Cowbell, Bootlegger, Focker, Muck, Buzz Kill, Tiny Dancer
Warm-O-Rama
Nada
Tha Thang
We rucked through the woods to the CBH parking garage and then up ten flights of stairs to the top of level. We then did 6 rounds of abs/core without rucks – Pax choice of exercise. Then we rucked back to the parking lot.
End in COT
Location: Sherwood
Date: 2024-05-15
Weather: Wet
Q: Steve-O
PAX: 6 – Oshag, Focker, Sous Vide, Bootlegger, Swift, Steve-O
Warm-O-Rama
Aerobic movements, static stretches
Tha Thang
Moseyed to far side of K-Roger field, partnered up, Dora 1,2,0.3,0.4.
100-military merkins
200-air squats
30-burpees
40-walkouts
It’s been 5 days so I don’t remember what the other exercises were on the far end
Moseyed back to flag, wrapped up with one merry exercise per HIM present.
Leg raises, mountain climbers, Supermans (oshag’s ideas), 2 rounds of planks, and whatever bootlegger ended us with.
End in COT
Location: Gridlock
Date: 2024-05-18
Weather: Amazing sunrise, and it only got better from there!
Q: Muck
PAX: 10 – Boxcar, Swift, Radio, Subject Matter, Hoser, Molar, Dr. Quinn, Flu Shot, Stache, Muck
Warm-O-Rama
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Arms across chest (switch)
– Twisty Magoos
– Side Straddle Hops (10, IC)
Tha Thang
First, the pax went to the coupons and everyone brought a coupon to the basketball court.
Next up, Uno… everyone played two cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks
Reverses and Skips: 10 reps of the exercises of that color
Draw Twos: 20 reps of the exercises of that color
WILD – 5 Burpees
DRAW +4 – Run, tennis court loop
Next up, Benjamins (on basketball court)
Round 1: 25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons
Round 2: 25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips
Round 3: 25 Dips (using coupon) >>> 25 Bear Crawl steps >>> 25 Tony Delks >>> 25 Bear Crawl steps back
Round 4: 25 Coupon swings >>> 25 Side Shuffles >>> 25 American Hammers (2 is 1) >>> 25 Side Shuffles back
Then, there was a Ring of Fire on the tennis courts…. eight stations, 1:30 of PT, 20 seconds of rest:
1. Box cutters
2. Jump Rope
3. Mercans w/ rotation
4. Squats w/coupon
5. Big Boy Situps
6. Lunges w/ twist
7. Curls w/ coupon
8. Manmakers w/ coupon
The catch…. a pax was called upon to tell all the other pax what the mission of F3 is before we began the next round. The F3 mission is:
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
After six rounds of the Ring of Fire, the pax returned the coupons and moseyed back to the flag.
Welcome Stache!
End in COT
Location: MoCo
Date: 2024-05-18
Weather: 60 and cloudy, but it didn’t rain
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Abes
Franks
Pigeons
SSH
Tha Thang
Ultimate score with 3 goals. You get scored on, you do extra work.
Ending with peer lead Marys
End in COT
Location: Gridlock
Date: 2024-05-16
Weather: perdect
Q: Oshag
PAX: 12 – Cowbell, Circle K, Incognito, Axeman, LeBron, Sous Vide, Muck, Picnic Basket, Lincoln Log, Oshag, Hoser, Ollie
Warm-O-Rama
Stretches while we waited FOREVER for Ollie to…I really don’t know what he was doing but we got a good stretch in while we waited. Then, rucked to the basketball courts for dynos and instructions.
Tha Thang
Celebrations – full without a ruck and half with ruck.
Alternated between a half-celebration with ruck and a leg exercise and
Full celebration with an upper body exercise
Leg exercises included Mucho Leggo, No Surrenders with a jump, Smurf Jacks
Upper body exercises included – Curl/Press/Tri, Bench press/Skull crusher, Rifle hold
Need to pray for Ollie. He teaches at a Chrisitan school, but he never stays for COT. The heathen in him may be winning.
End in COT
Location: Birds Nest
Date: 2024-05-16
Weather: 62
Q: Bootlegger
PAX: 6 – Bootlegger, Quick Match, Sour Mash, Manchild, Doc Holiday, Big E
Warm-O-Rama
None
Tha Thang
Pax rucked 1/2 mile running and walking.
Pax broke up into two man teams and completed 100 pull-ups and 300 squats, with alternating run.
Pax rucked 1/4 mile.
Pax broke up into two teams and completed 300 weighted squats with alternating run and 10 weighted merkins before switching.
Pax rucked 1/4 mile.
Pax broke up into two man teams and completed 150 weighted decline merkins and stadium stairs run with 10 side straddle hops before switching.
Pax rucked 1/8 mile to finish.
End in COT
Location: Gridlock
Date: 2024-05-14
Weather: Wind 140 at 5 knots 61 degrees
Q: Circle K
PAX: 14 – Tiny Dancer, Hoser, Axeman, Sous Vide, Incognito, Steve-O, Buzz Kill, Muck, Picnic Basket, Deacon Blues, Swift, Oshag, Megamind, Circle K
Warm-O-Rama
Arm circles, arm stretches, SSH IC, Abe Vigoda’s IC, Grass grabbers IC, Butt-kickers, high-knees, quad pulls, mosey to coupon dispenser
Tha Thang
Diego with partner, (one PAX does coupon reps with the other runs long lap & 5X no surrenders at the flag)
50-Thrusters
100- Coupon upright rows
200- Curls
300- Front squats
(ran out of time to complete the below)
100- Overhead presses
50- Man-makers
Named FNG- Welcome Megamind
END COT
End in COT
Location: Gridlock
Date: 2024-05-11
Weather: B-E-A-UTIFUL
Q: Axeman
PAX: 1 – Axeman
Warm-O-Rama
See 6th anniversary description above.
Tha Thang
See 6th anniversary description above.
End in COT
Location: Birds Nest
Date: 2024-05-13
Weather: 51 degrees and clear
Q: Doc Holiday
PAX: 5 – Doc Holiday, Lifetime, Catnap , Bootlegger, Sour Mash
Warm-O-Rama
On Your Own
Tha Thang
Circuit of KB swings, Bent rows with a heavy piece of steel, Beat a tire with a sledge, Merkins, and Run around the parking lot. Did this three times then stopped for an ab circle. Then resumed a circuit with Throwing sand bag over shoulder, Goblet squats, Sledge hammer halos, Lunges, and Run around the parking lot. Did the two times then another ab circle.
End in COT
Location: Gridlock
Date: 2024-05-13
Weather: Picture perfect
Q: Muck
PAX: 11 – Cowbell, Buzz Kill, Sous Vide, Deacon Blues, LeBron, Tiny Dancer, Chewbacca, Circle K, Picnic Basket, Muck, Hoser
Warm-O-Rama
Less than zero
Tha Thang
Mumbleruck. Seven stations…. 20 squats, 20 mercans. Covered approximately 2.4 miles.
Welcome Picnic Basket!
End in COT
Location: Gridlock
Date: 2024-05-11
Weather: Beautiful
Q: Incognito
PAX: 25 – Incognito, Corn Dog, Showcase Showdown, Baby Driver, Splitter, Subject Matter, Radio, Buffet, Chewbacca, Circle K, Dr. Quinn, Buzz Kill, Muck, Hoser, No Mas, Molar, Swift, Boxcar, Zebra, Lincoln Log, Oshag, Sous Vide, Flu Shot, Morpheus, 49er
Warm-O-Rama
Cadence dynamic warm up – Incognito
Tha Thang
Ruck to pull-up shelter
6 Rounds of
– 6-12 pull-ups
– 18 Merkins
– 24 Dips
– Run to road for 6 Burpees
– Run back to shelter and repeat 6 times
Ruck to football field – Sous Vide took over as Q
PAX were split into two teams by selection of a penny color. After jogging in a tight group the command was given to throw the pennies into the air. Teams had to select the opposite color and run to a designated square. Last team with all members had to double the rep count of the winning team’s exercise request. 3 rounds.
Tag inside a 20×20 square foot square
Team races around cones. After each round, the cones were moved closer to the center.
Move to the hill – Zebra took over as Q
Dora – PAX paired up, one jogged up the hill and completed 5 MKGs (formerly Bobby Hurley’s but we don’t Duke in KY, also named Tony Delks but he was more of an offensive player whereas MKG was a lock-down wing defender more fitting of the honor – just one humble communicators opinion)
100 – Curls
200 – Squats
300 – LBCs
Ruck to basketball courts – Linc took over as Q
Mary Ladder
4 Squats
4 Big Boys
4 Flutters
4 Saturday Nights
Run to half court, Bernie back, run full court, Bernie back
Drop down the ladder for 3 reps, run, 2 reps, run, 1 rep, run, then PAX were told to go back up to 4 again.
6 Rounds of 6 reps of Mary chosen by PAX. Ruck back to the flag.
The following stats from the last 6 years were shared with the PAX:
Original PAX:
Week 1
Whitewall
Barney Fife
Oshag
Radio
Sous Vide
Hanz&Franz
Ooze
Lincoln Log
Opera Ghost
Road-trip
Biscuit
Q – Zartan – DR
Week 2 – names listed are the new HIMs that showed up on the week indicated:
Duggar
Ollie
Week 3
Kisses
Week 4
Yanni
Hertz
Zebra
Week 5
Stapler
Week 6
Count Chocula
June 23 – first ‘solo’ beatdown – Q was OG
July 28 – Incognito
Aug 28, 2018 – First Tuesday beatdown
Week of 9/3/2018 – Mon,Tues,Thurs,Sat
Sept 4 – Lincoln Log – first Q (Linc disputes, says he Q’d earlier, he’s probably right)
Sept 6 – Paddock beatdown #1
PAX stats
Most posts – Sous Vide – 1154
Top 5 are
2 – Muck – 842
3 – Oshag – 743
4 – Incognito – 720
5 – Zebra – 641
Most Qs – Oshag – 171
Top 5 are
2 – Lansbury 159
3 – Incognito 146
4 – Zebra 141
5 – Muck 134
39 HIMs with over 100 posts
21 with over 200
13 with over 300
9 with 400 or more
Finished with breakfast in the parking lot.
End in COT
Location: Sherwood
Date: 2024-05-10
Weather: Cool, breezy
Q: Steve-O
PAX: 9 – Cowbell, Muck, Oshag, Spalding, Focker, Corn Dog, Chewbacca, Splitter, Steve-O
Warm-O-Rama
A few movements to get the blood flowing then static stretch before take off
Tha Thang
Fast pace ruck w/ a couple double times, last 5 minutes were merry – blastoffs, whatever cowbell has us do I can’t remember, Big boys, box cutters, merkins, mountain climbers
End in COT
Location: MoCo
Date: 2024-05-11
Weather: 50… and it was fantastic!
Q: Golden Shower
PAX: 4 – Popeye, Gwazi , Tonka, Golden Shower
Warm-O-Rama
Static
Tha Thang
6 rounds of 60 seconds work, 30 second rotation, in a combination of:
SSH
Wide Arm Merkins
Mountain Climbers
Plank
Curls
Lunges
Big boys
Man makers
Derkins
Nolan Ryan’s
Overhead Press
Squats
End in COT
Location: Birds Nest
Date: 2024-05-09
Weather: 70 with rain
Q: Bootlegger
PAX: 6 – Bootlegger, Catnap , Sour Mash, Manchild, Quick Match, Doc Holiday
Warm-O-Rama
Walk to track
Tha Thang
1/2 mile run
100 merkins
1 min plank
1/2 mile run
50 squat jumps
1 min plank
1/2 mile run/walk with 10 burpees every minute
End in COT
Location: Sherwood
Date: 2024-05-08
Weather: 65 and rain. Lots of snow already on the ground. At least a foot.
Q: Sous Vide
PAX: 8 – Sous Vide, Bootlegger, Cowbell, Buzz Kill, Chewbacca, Steve-O, Sparrow, Focker
Warm-O-Rama
Dynamic stuff
Tha Thang
Slow mosey to the long sidewalk hill. Ran 5 sprints and then walked back to the parking lot. Got two cars and took turns pushing them for 30 seconds each. Five turns each.
End in COT
Location: Gridlock
Date: 2024-05-07
Weather: Beautiful
Q: Oshag
PAX: 16 – LeBron, Sparrow, Corn Dog, Cowbell, Sous Vide, Deacon Blues, Circle K, Baby Driver, Incognito, Axeman, Muck, Steve-O, Wally World, Chewbacca, Hoser, Oshag
Warm-O-Rama
Dynos, mosey to coupons, arm circles and Michael Phelps
Tha Thang
Merry-Go-Round to the other baseball fields.
Paired up PAX then completed an exercise set – one exercise with a coupon and one using the step-up wall. 35 seconds on, 15 seconds rest
Round 1 – Step-Ups and Curl/Press/Tri press
Round 2 – Dynamic Squats/Dead Lift
Round 3 – Dynamic Merkins/Coupon Swings
Round 4 – Box jumps/Overhead press & hold
Merry-Go-Round back to the coupon pile.
End in COT
Location: Gridlock
Date: 2024-05-06
Weather: “It’s not gonna rain” – Oshag
Q: Zebra
PAX: 9 – Sous Vide, Deacon Blues, Circle K, Buzz Kill, Hoser, Oshag, Santa’s Little Helper, Cowbell, Zebra
Warm-O-Rama
Pax loaded up their rucks with extra weight, plus hauled a couple dumbells, 18lb fitness balls and a kettlebell.
Tha Thang
Rucked the extra weight around to the pull up shelter for some PT:
Circle of sharing: front squats, squat press and oh press as we passed the rucks in a circle between rounds.
Buy in: parking lot sprint – halfway and back then full lot and back. Then 5 minutes alternating 6-10 reps of bench jump squats + flutter kicks.
Rucked the weight back to the AO. Pax were asked to share a story of generosity they had experienced or witnessed.
Finished with pax choice – bent over rows, oh press, skull crushers, burpees, low-hi curls.
Words of encouragement for the day:
1. “You can do hard things” -Emily Presley
2. Tell your people you love them
3. Give generously of your effort, energy, time and money
End in COT
Location: Gridlock
Date: 2024-05-04
Weather: I forget – probably low 60’s
Q: Incognito
PAX: 19 – No Mas, Dr. Quinn, Oshag, Santa’s Little Helper, Flu Shot, Morpheus, Radio, Baby Driver, Axeman, Muck, Bettis, Pigskin, Zebra, Swift, Boxcar, Chewbacca, Hoser, Incognito, Biz Markie
Warm-O-Rama
Michael Phelps – Boxers – run in place – boxing – jump rope – Jab-Cross-Switch
SSH – Hook-Uppercut-Switch
Toe Taps on Curb – Under the rope punches
Tha Thang
Tabata – one for each of 9 fights from Muhammad Ali’s career
Liston I
Joe Louis: punch dominant hand, punch weak hand, duck, and plyo jump-switch
Merkin Scramble
Liston II
Manmakers – Side-to-Side Merkins
Frazier I
Iron Mikes – Jump Rope
Frazier II
Mike Tyson Merkins on coupon – Curls
Foreman
Jim Braddock: WWII situp (knees bent), LH hook, RH uppercut (or two jabs); back down and switch.
Chuck Wepner
Flutter Kicks – Jump Squats
Frazier III
Jack Webbs (departed from Tabata for just this one)
Leon Spinks I
Triceps – Fly Merkins on Coupon
Leon Spinks II
RDL’s – OHP
End in COT
Location: Sherwood
Date: 2024-05-03
Weather: Upper 60s and dry
Q: Cowbell
PAX: 9 – Cowbell, Bootlegger, Muck, Oshag, Santa’s Little Helper, Chewbacca, Steve-O, Buzz Kill, Focker
Warm-O-Rama
SSH, Abe Vigotas, Willy Mays Hays stretch, slow and deep squats, arm circles
Tha Thang
Rucked opposite way than normal. Stopped every 5 minutes to complete the following PT: 10 burpees, 20 Bonnie Blairs, 25 Mercans, 20 Shoulder presses with ruck. Double-timed it back to parking lot to name our FNG — welcome Focker!
We also passed the not-so-friendly Arboretum runner twice. We attempted to get a good morning from her both times so we could do more burpees, but she adamantly refused. I am starting to think that Buzzkill told her that if she said good morning, he would have do more burpees. We all know how much Buzzkill loves burpees.
We also succeeded in not (temporarily) losing Santa’s Little Helper this week. That was a plus.
End in COT
Location: Gridlock
Date: 2024-05-02
Weather: Nice
Q: Buzz Kill
PAX: 10 – Baby Driver, Muck, Buzz Kill, Sous Vide, Axeman, Hoser, Ozark (DR), Incognito, Steve-O, Wood rider (DR)
Warm-O-Rama
Standard stuff
Tha Thang
Mosey to pull up shelter.
4:00 to ascend the pull-up mercan ladder. 1 pull-up 4 mercans. 2-8, 3-12 etc
Walk to the playground. Steve-o moseyed.
1 minute high plank
Rest
During rest do 20 Bonnie Blair’s
1 minute plank
15 Bobby Hurley a
1 minute low plank
20 Bonnie Blair’s
1 minute plank
15 Bobby Hurley
Back to shelter. Descend the pull up ladder starting with max reps from before minus 1.
Mosey to tennis courts.
Half court celebrations sort of with 1 mercan each trip.
Walk back to the flag.
Steve o moseyed. Then everyone else was shamed into moseying.
Time remained due to Steve-o moseying, so we did pax choice Mary.
It should be noted I got a “this sucks” very early in the workout.
End in COT
Location: Gridlock
Date: 2024-04-27
Weather: Breezy and beautiful
Q: Swift
PAX: 12 – Boxcar, Chewbacca, Incognito, Baby Driver, Radio, Muck, Sous Vide, Count Chocula, Subject Matter, No Mas, Hoser, Swift
Warm-O-Rama
Side straddles
Cobras
Tha Thang
“500”
4×25 mercans
4×25 prison burpees
4×25 wall dips
4×25 air squats
4×25 big boys
50m skip or jump rope + 50m run in between each set
Took about 50 mins on average
End in COT
Location: Sherwood
Date: 2024-05-01
Weather: Perfect, 57, birds chirping!
Q: Armstrong
PAX: 6 – Sous Vide, Chewbacca, Cowbell, Wood rider (DR), Muck, Buzz Kill
Warm-O-Rama
20 SSH IC
10 Tater Pickers IC
Tha Thang
Ozark (DR) joined us today!
Jog to the stadium
GrizzCalators up the terraced steps
• 2 Burpees on the way back down the terraceS
GrizzCalators up
• 3 Dips per step
GrizzCalators up
• 3 LBC’s per step
GrizzCalators
• 5 WWII Sit-ups per step
REPEAT MOST OF ABOVE
Return to flag and circle-up for Planks and Mary.
End in COT
Location: Gridlock
Date: 2024-04-30
Weather: Wet & Wild
Q: Splitter
PAX: 13 – Splitter, Steve-O, WKRP (DR), Phantom Menace, Santa’s Little Helper, Oshag, Bettis, Jello Shot, Tiny Dancer, Chewbacca, Axeman, Sous Vide, Wood rider (DR)
Warm-O-Rama
Misc warm up
Tha Thang
5 Rounds of:
10 block over burpees
20 kettlebell swings
400m run
Then
2 rounds of tabata
R1: Flutter kicks & plank jacks
R2: Curls & overhead press
Wrap up with a few mins of Mary
End in COT
Location: Birds Nest
Date: 2024-04-29
Weather: Excellent – low 60s and clear
Q: Lifetime
PAX: 6 – Lifetime, Manchild, Catnap , ShyGuy, Quick Match, Bootlegger
Warm-O-Rama
Jog around football field, then 20yd walking hamstring stretch and 20yd lunges
Tha Thang
PAX followed Q leader with 50-100yd sprints or jogs, broken up with unassisted or coupon-weighted exercises for various sets/reps/order combinations including: Man-makers; Merkins; Standing press; coupon curls; Flutter kicks; planks, etc.
End in COT
Location: Sherwood
Date: 2024-04-26
Weather: 40s
Q: Bootlegger
PAX: 7 – Bootlegger, Cowbell, Muck, Chewbacca, Buzz Kill, Zebra, Corn Dog
Warm-O-Rama
Ruck to the stadium
Tha Thang
Pax did weighted burpees, merkins and squats as their partner ran around the stadium. Once exercises were complete, Pax rucked carrying their partners ruck until their partner caught up and then they switched. After a couple rotations, pax rucked back to flag.
End in COT
Location: MoCo
Date: 2024-04-27
Weather: Finally a 63 degree day!
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Oyo
Tha Thang
Since Golden Shower will be downrange next Saturday, we are celebrating Derby Day a week early
Conducted 300 reps as a group of each exercise while one Pax ran around AO
Doggie Paddles
Elf on the Shelf (weighted)
Ranger Mericans
Big Boys
Y Squats
Dying Roaches
Alt Shoilder Taps
Y Squats
End in COT
Location: Gridlock
Date: 2024-04-25
Weather: Low 40’s – Clear
Q: Incognito
PAX: 12 – Muck, Steve-O, Deacon Blues, Oshag, Santa’s Little Helper, Circle K, Sous Vide, Buzz Kill, Chewbacca, Hoser, Ollie, Incognito
Warm-O-Rama
Warmup
Tha Thang
Round 1 – 10 to 15 reps
OHP
Curls
Side-Tri Rise
Repeato
Round 2 – 1 minute each
Carolina Dry Docks
Crouching Cohen Curls
Overhead Tricep Extension
Repeato
Round 3 – Counting
Arm Circles – w/bricks and Reverse – 2x
Chest Shavers – 2x
Lying Down Tricep Extension – 2x
Reverse Deluxe Alternate Jack Webb 10-1
Air Press
Tricep Dip
Curls
21’s
Crazy Eights
End in COT
Location: Sherwood
Date: 2024-04-24
Weather:
Q: Lansbury
PAX: 6 – Lansbury, Chewbacca, Buzz Kill, Cowbell, Sous Vide, Zebra
Warm-O-Rama
F3 staples in cadence + dynamic + upper body stretch
Tha Thang
10 Rounds for time:
• 5 Carolina Dry Docks
• 10 Merkins
• 15 Air Squats
• 20 overhead claps
Finished with 15 (2:1) flutter kicks
End in COT
Location: Birds Nest
Date: 2024-04-22
Weather: 32
Q: Bootlegger
PAX: 5 – Bootlegger, Quick Match, Sour Mash, Doc Holiday, Manchild
Warm-O-Rama
None
Tha Thang
Pax ran two miles with two stops in-between.
Stop 1:
Broke into pairs and completed 100 pull-ups and 300 merkins. One pax ran while the other completed exercises.
Stop2:
Broke into pairs and completed 100 big boys and 300 squats. One pax ran hill sprints while the other completed exercises.
End in COT
Location: Gridlock
Date: 2024-04-23
Weather: 45 and clear
Q: Sous Vide
PAX: 16 – Cowbell, Sous Vide, Lansbury, Swift, Boxcar, Muck, Buzz Kill, Chewbacca, LeBron, Zebra, Hoser, Lincoln Log, Incognito, Steve-O, Morpheus, Flu Shot
Warm-O-Rama
Lots of dynamic stuff
Tha Thang
10, 100 yard sprints on a three minute timer.
End in COT
Location: Gridlock
Date: 2024-04-22
Weather: Mid 30’s and Clear
Q: Incognito
PAX: 8 – Sous Vide, Oshag, Santa’s Little Helper, Muck, Chewbacca, Circle K, Incognito, Deacon Blues
Warm-O-Rama
Arm Circles, SSH IC, Frankenstein IC, Grass Grabber IC, Michael Phelps, etc.
Tha Thang
Rucks on and take the southern loop starting on the western side of the loop.
Original plan was to stop after the first 1/2 mile and enjoy some fellowship. I had coffee, donuts, assorted pastries, and some lounge chairs setup.
Decided to change plans after someone complained that the opening 1/2 mile ruck was too boring or simple or something to that effect.
Went to pullup shelter
Descending ladders
10 Pullups – 20 Merkins
9 Pullups – 18 Merkins
etc. until 1 Pullup – 2 Merkins
Ruck to tennis courts
Suicides
10 ruck curls at the end court
Sprint to court on other end and do 16 Merkins
Back to starting spot and do 10 ruck curls
Sprint to second from last court and do 14 Merkins
Back to starting spot and do 10 ruck curls
Sprint to third from last court and do 12 Merkins
You see the pattern…
Cut this one a bit short as we were running out of time.
Headed back to flag
Flutter Kicks IC (holding Ruck overhead)
Ab ruck lifts OYO ’til time was complete
End in COT
Location: Gridlock
Date: 2024-04-20
Weather: Chilly, beautiful
Q: Oshag
PAX: 15 – Oshag, Chewbacca, Buzz Kill, Muck, Boxcar, Swift, Bam, Sous Vide, Radio, Axeman, Hoser, Incognito, Subject Matter, Molar, No Mas
Warm-O-Rama
Transporting coupons to tennis courts and then Dynos
Tha Thang
Evolution 1:
– Bear crawl one court, jog back to start, run to court 2, bear crawl court 2, run back to start, repeat while bear crawling only one court (I hate bear crawls) for all 8 courts.
Evolution 2:
– Celebration of Life with Freddie Mercurys at each stop. The further you ran, the fewer reps. Started with 2 reps at the far end of the tennis courts and added 2 reps for each court.
Evolution 3:
– Celebration with coupons. Coupons were placed in the middle of the 8 courts. PAX ran a celebration while completing 5 curls/press/tris every time they passed the coupon. At each stop, PAX completed Pendulum Lunges starting with 2 at the first stop and adding 2 lunges at each stop.
End in COT
Location: Sherwood
Date: 2024-04-19
Weather: 62 and drizzling
Q: Cowbell
PAX: 8 – Bootlegger, Oshag, Muck, Swift, Boxcar, Bettis, Buzz Kill, Santa’s Little Helper
Warm-O-Rama
Started rucking
Tha Thang
We rucked to the Central Baptist parking garage and up the stair well (10 flights) to the top level. We did an additional warm-up of SSH and Abe Vigodas. Then we paired up. One partner worked towards 100 Mercans while the other partner had a choice of running down 5 flights of stairs and back up OR rifle-carrying their ruck across the parking garage, down another set of stairs, and back across the parking garage to their partner. Once partners completed 100 Mercans, we did the same thing again except partners completed 200 sit-ups.
We were running a little late, so we named our FNG “Deacon Blue” while we rucked back. Welcome Deacon Blue!
Ended in COT!
P.S.
After COT, Oshag realized that Little Santa’s Helper was no where to be found so we all panicked and ran/walked/drove back to the parking garage to look for everyone’s favorite PAX of all time. THANKFULLY, she was located – the ground level door to the parking garage stairwell closed before she followed us out (so she was stuck in the parking garage) and we didn’t realize she had been left behind. Scary and tense moments! Oshag’s punishment is 1000 burpees OYO.
End in COT
Location: Birds Nest
Date: 2024-04-18
Weather: Clear and 52 Degrees
Q: Doc Holiday
PAX: 5 – Doc Holiday, Bootlegger, Lifetime, Manchild, Quick Match
Warm-O-Rama
One lap mosey around the football field
Tha Thang
100 combined reps of air squats and/or merkins
Carry coupon from one end of football field to the other end and back
100 combined reps of KB swings and/or coupon bent rows
Carry coupon from one end of football field to the other end and back
100 combined reps of thrusters and/or reverse lunges
Carry coupon from one end of football field to the other end and back
Repeat
End in COT
Location: Gridlock
Date: 2024-04-18
Weather: A low hanging mist on the baseball field, and the ground was wet enough to get shoes and backsides soaked. Perfect!
Q: Muck
PAX: 15 – Morpheus, Oshag, Sous Vide, Lincoln Log, Baby Driver, Axeman, Shaggy (DR), Flu Shot, Buzz Kill, Hoser, Circle K, LeBron, Splitter, Muck, Ollie
Warm-O-Rama
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Twisty Magoos
– Grass Grabbers (10, IC)
Tha Thang
Pax paired up… one pax went to retrieve a coupon and bring it to the scoreboard. The other partner climbed The Hill of San Diego (or Saint Diego), which was discovered by the Germans in 1904.
The pax on the hill did Imperial Walkers to Baba O’Reilly while waiting for their partners. Once everyone arrived, the fun began.
Collective exercise count at the top of the hill, while one pax ran down the hill and did a 10 count exercise at the bottom. Then, the pax ran back up the hill to relieve their partner. Four rounds of fun was had by all:
1st Round
• Top: 100 Elves on the Shelf w/coupon
• Bottom: 10 Big Boy Situps
2nd Round
• Top: 150 Overhead press w/ coupon
• Bottom: 10 Tony Delks (official renaming of Bobby Hurleys)
3rd Round
• Top: 200 LBC’s
• Bottom: 10 No Surrenders
4th Round
• Top: 250 – Curls w/coupon
• Bottom: 10 Plank Jacks
One pax returned the coupon, while the other pax members did Pax Choice Mary… Flutter Kicks and Heels to Heaven.
Also in attendance was Holy Roller from F3 LaGrange, encouraging attendance for this Saturday’s convergence in LaGrange. Let everyone know on Slack if you’re planning to attend.
End in COT
Location: Sherwood
Date: 2024-04-17
Weather: Sprinkles dawg
Q: Steve-O
PAX: 3 – Cowbell, Sous Vide, Buzz Kill
Warm-O-Rama
None
Tha Thang
Rucked. People speak freely in small groups.
End in COT
Location: Gridlock
Date: 2024-04-16
Weather: 63°
Q: Lansbury
PAX: 16 – Lansbury, Corn Dog, Circle K, Morpheus, Flu Shot, Buzz Kill, Muck, Steve-O, Oshag, Axeman, Hoser, Incognito, Sous Vide, Baby Driver, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
7 Minutes
Tha Thang
7
30/30 x 4
2
60/60 x 3
7
5 x 5:
Merkins (elbows in)
Lunges (5/leg)
Wide arm Merkins
Squats
40 Flutters
20 Dead Bugs
End in COT
Location: Birds Nest
Date: 2024-04-15
Weather: 65
Q: Bootlegger
PAX: 2 – Bootlegger, Doc Holiday
Warm-O-Rama
Na
Tha Thang
Pax rucked to the playground and performed three sets of max pull ups, merkins and big boys. Pax continued the ruck to the stadium stairs and did several up and downs.
End in COT
Location: Gridlock
Date: 2024-04-15
Weather: Clear and 60
Q: Cowbell
PAX: 10 – Muck, Swift, Circle K, Buzz Kill, Tiny Dancer, Corn Dog, Flu Shot, Hoser, Sous Vide, Cowbell
Warm-O-Rama
Nada
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch back up with group. Repeat until all PAX had done the designated PT.
PT included: 20 squats, 15 mercans, 10 ruck swings, 20 walking lunges.
PAX returned to flag and completed 15 burpees as a consequence of three friendly runners. We had a little time remaining, so we also did 25 LBCs.
End in COT.
End in COT
Location: Sherwood
Date: 2024-04-12
Weather: Chilly
Q: Oshag
PAX: 9 – Oshag, Muck, Swift, Flu Shot, Chewbacca, Tiny Dancer, Zebra, Armstrong, Bettis
Warm-O-Rama
A few stretches
Tha Thang
Ruck – 2:00 regular pace, :30 seconds double time burst – repeato until time is up
End in COT
Location: Gridlock
Date: 2024-04-11
Weather: Damp
Q: Steve-O
PAX: 14 – Incognito, Axeman, Muck, LeBron, Bettis, Oshag, Hoser, Tiny Dancer, Buzz Kill, Circle K, Sous Vide, Swift, Baby Driver, Chewbacca
Warm-O-Rama
Stretched out bodies and our brains as the Q explained the pending beatdown poorly
Tha Thang
– 4 Exercises / Round, You vs You
– After each round 60% to coupon corner curb, 80% jailbreak across top tier, mosey back, begin next round
– 1 upper, 1 lower, 1 core, 1 full body exercise per round
– 3 upper options, tiered reps
– 3 lower options, tiered reps
– 3 core options, tiered reps
– 3 full options, 10 reps
– Cannot repeat an exercise in back to back rounds
– Upper Body Options: Alternating merkins x 10; Regular x 25; Coupon Press x 40
– Lower Body Options: Coupon Swings x 10; Jump Squats x 25; StrLegDeadLift x 40
– Core Options: Windshield Wipers (2=1) x 10; Blast Offs x 25; LBCs x 40
– Full Options: Man Makers x 10; Burpees x 10; Walkouts x 10
End in COT
Location: Gridlock
Date: 2024-04-13
Weather: Clear and 43
Q: Radio
PAX: 14 – Baby Driver, Chewbacca, Bam, Dr. Quinn, Morpheus, Flu Shot, Incognito, Hoser, Muck, Corn Dog, Subject Matter, Oshag, Santa’s Little Helper, Radio
Warm-O-Rama
Michael Phelps; low plank; high plank; Rt. Foot to Rt. Hand and reach to the sky; repeat on left side;
Dynamics-high knees; butt kickers; pigeon pulls; knee hugs; Frankensteins; high shuffle both directions; mosey to coupons and carry to basketball courts.
Tha Thang
Did Basketball Golf (in honor of Mark Pope as new UK basketball coach and it being The Master’s weekend) shooting and exercise game with emphasis on 7 reps of every exercise as the perfect number (in honor of Mr. Basketball Travis Perry). Used four goals with teams of three or four at each basket shooting from 18 different spots/holes (9 holes inside the 3 pt. line and 9 shots/holes beyond the 3 pt. line). Each hole /spot was assigned an exercise (ex coupon swings). The team would complete 7 reps of these plus a rep for each miss. We put a limit of 14 total reps. Didn’t want to watch a ton of misses in a row. Every 10 minutes the quarter horn would sound and we would run 7 sprints under 49 seconds. We also took a quick trip to the pull up shelter for a ladder down from 7 pull-ups alternating with a ladder up of 7 step-ups.
We finished by returning to the basketball courts for everyone to get a chance at a halfcourt shot or a miss equaled 21 reps of a coupon exercise of your choice. Returned coupons back to parking lot.
We closed with Matthew 7:7-12 (ask, seek, knock).
End in COT
Location: Easy Day
Date: 2024-04-13
Weather: 42 and just fine
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Buc-ee, Tonka
Warm-O-Rama
N/a
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats… and avoiding stepping on worms
End in COT