Tag: backblast, bootcamp, exercise, f3, faith, fellowship, fitness, group, outdoor, workout

Location: Birds Nest
Date: 2023-08-31
Weather: 60

Q: Bootlegger
PAX: 5 – Bootlegger, Quick Match, Doc Holiday, Ground Rod, Manchild

Warm-O-Rama
Walk to track

Tha Thang
IPC Week 0 (The Win)
Completed for time

13 reps of each of the following exercises
(in cadence / 4 count):
1. Side-straddle hops
2. Imperial Walkers
3. Plank shoulder taps
4. Mountain climbers
5. Plank jacks

800m run

85 reps of each of the following exercises
(8 burpees in between sets):

1. Hand release merkins
2. Big boy sit-ups
3. Goblet squats
4. Dips
5. Overhead press
6. Four count flutter kicks
7. KB swings

800m run

End in COT

Location: Sherwood
Date: 2023-08-30
Weather: 60 and awesome

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Buzz Kill, Lansbury, Snowflake, Chewbacca, Armstrong, Corn Dog

Warm-O-Rama
Dynamic stuff

Tha Thang
Groups of two. Each group was at a station for the duration of a great song. When the song was over we did a billy run the length of the parking lot. We then switched to the next station. Stations were plate mercans, hurdle jumps, box jumps, ladder and medicine ball throws. Finished with Mary.

End in COT

Location: Gridlock
Date: 2023-08-29
Weather: 70

Q: Bootlegger
PAX: 20 – Bootlegger, Muck, Oshag, Flu Shot, Lansbury, Corn Dog, Chewbacca, Axeman, Baby Driver, Hoser, Buzz Kill, Lincoln Log, Incognito, Phantom Menace, Santa’s Little Helper, Sous Vide, LeBron, Zebra, Steve-O, 49er

Warm-O-Rama
Jog to coupons and stretches OYO.

Tha Thang
Pax broke into two-man teams. While one pax ran a 400m lap the other pax worked to complete five separate exercises in the shape of a “T.”
The exercises were completed in “11s” fashion.
They included thrusters, alternating coupon merkins, KB swings, push through planks, deadlift jungle boys and various carries.

End in COT

Location: Gridlock
Date: 2023-08-28
Weather:

Q: Zebra
PAX: 11 – Corn Dog, Chewbacca, Muck, Oshag, Santa’s Little Helper, Sparrow, Sous Vide, Lansbury, Snowflake, Buzz Kill, Zebra

Warm-O-Rama
Stretch, get a partner and ruck up

Tha Thang
Buy in: 4 x 5 jump over ruck burpees at the bottom and top of the hill

After completing the buy in, partners share reps for 5 rounds, with rucking the football field between rounds
20 – Ground to Overhead
20 – Overhead reverse lunges
20 – Ruck swings
20 – Ruck squats

Buy out: 30 jump over ruck burpees on the hill (5 at a time)

Rucked around the tennis courts with our remaining time

End in COT

Location: Birds Nest
Date: 2023-08-28
Weather: 62

Q: Manchild
PAX: 6 – Manchild, Quick Match, Bootlegger, Sour Mash, Ground Rod, Doc Holiday

Warm-O-Rama
Run 1 mile on track

Tha Thang
Routes on Football field – PAX rotate routes

Route 1 – sprint 25 yards then 25 curls with coupon
Route 2 – sprint 25 yards then 25 air squats
Route 3 – sprint 25 yards then 10 burpees
Route 4 – sprint 25 yards then 25 mercans
Route 5 – sprint 25 yards then 25 coupon swings
QB – abs

Got through 3 full cycles

50 big boy finisher

End in COT

Location: Gridlock
Date: 2023-08-26
Weather: Change In The Weather- Stevie Ray Vaughn (on playlist)

Q: Muck
PAX: 24 – Bettis, Morpheus, Buffet, Chewbacca, Dr. Quinn, 49er, Buzz Kill, Incognito, Radio, Axeman, Molar, Tailgate, Subject Matter, Tatanka, Flu Shot, No Mas, Phalanges, LeBron, Baby Driver, Sous Vide, Wally World, Oshag, Muck, Santa’s Little Helper

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– 007 Sit-ups (AMRAP, through “Live and Let Die”)

Tha Thang
To celebrate Sous Vide’s 1,000th post, he was crowned “King For The Day”. As King, he had the power to call “Burpee!” at any time and everyone had to do a Burpee. Note: The power went to his head and he used it quite often throughout the hour.

The pax paired up and moseyed to the football field coupons, then to the hill scoreboard.

Started off with three rounds of Diego (Dora’s cruel cousin). While one pax did a collective exercise at the top of the hill, the other team member ran to the bottom of the hill and did reps of another exercise. The pax at the bottom would then Bernie back up the hill and switch out.

Round 1:
Top- 100 Coupon swings
Bottom- 10 Sous Vides (Mountain Climbers)

Round 2:
Top- 150 Overhead press w/ coupon
Bottom- 10 Sous Vides (Mountain Climbers)

Round 3:
Top- 200 – Mercans
Bottom- Sous Vide’s choice (5 No Surrenders)

Teams put away their coupons and then moseyed to the basketball court for some Field of Dreams action (partially inspired because of the great season Sous Vide’s Baltimore Orioles are having). Pax divided into four groups and each took a base. Pax at Home did 10 Burpees, while the other pax did AMRAP reps at their bases. Once complete at Home, all four groups rotated. After all four bases were complete, it was a mosey around the outside of the tennis courts. We got through three rounds.

1st Base
Round 1- LBC’s
Round 2- Step Back Lunges w/ twist
Round 3- Jump Rope

2nd Base
Round 1- American Hammers
Round 2- Box cutters
Round 3- Big Boy Situps

3rd Base
Round 1- Dips
Round 2- Incline Mercans
Round 3- Step Ups

Then, pax moseyed back to the flag to finish up with some Alphabets (with Sous Vide sprinkling in some Burpees).

Today’s 6th Man was Sous Vide, who inspired us all with his naming story. Sorry buddy, you’re still stuck with the name. 🙂 Oshag distributed water bottles to everyone, then led us all in a toast to Sous Vide. And because we all had water left in our bottles, Sous Vide got drenched!

Lots of fun today and good fellowship! Reminder to bring guys who need a little F3 in their lives.

End in COT

Location: Birds Nest
Date: 2023-08-24
Weather: Muggy

Q: Doc Holiday
PAX: 5 – Doc Holiday, Manchild, Big E, Ground Rod, Bootlegger

Warm-O-Rama
None

Tha Thang
2.6 mile ruck with pull-ups, bent rows, stiff legged deadlifts, and calves.

End in COT

Location: Sherwood
Date: 2023-08-25
Weather: 75

Q: Bootlegger
PAX: 10 – Bootlegger, Lansbury, Oshag, Armstrong, Buffet, Buzz Kill, Chewbacca, Bettis, Corn Dog, Santa’s Little Helper

Warm-O-Rama
None

Tha Thang
Ruck to stairs next to stadium. Completed a 10yd by 10yd workout square for five sets with ruck. Each set involved the following:

Corner 1-10 merkins and 10 sec plank
Hop 10 yds up stairs

Corner 2-10 squats and 10 sec plank
Tiptoe 10 yds

Corner 3-10 dips
Walk 10 yds down stairs

Corner 4-10 overhead claps
Lunge 10 yds to start

Ruck back to flag!

End in COT

Location: Gridlock
Date: 2023-08-24
Weather: McSteamy 75°F

Q: Flu Shot
PAX: 18 – Muck, Oshag, Sous Vide, Baby Driver, Lincoln Log, Wally World, Lansbury, Chewbacca, LeBron, 49er, Corn Dog, Bettis, Lag Bolt, Incognito, Zebra, Hoser, Buzz Kill, Flu Shot

Warm-O-Rama
Abe vagodas IC
Frankensteins
Pigeon pulls

Tha Thang
Mosey up to grab coupons, after which pax were transported to Hyrule to witness the struggle of Zelda versus Ganon.
ZELDA set
Zigzag hops x5
Each arm curls x10
Link’s parry (one arm row) x20
Derkins x10
Am hams x5 2-is-1
GANON set
Gaspumpers x5
Air lunges (single leg squat) x10
Nolan Ryan x20
Overhead claps x10
Nate’s fav – merkins – x5
Each set was followed by a back and forth block burner
Finished 7 sets, so Zelda wins, Hyrule at peace again
Mosey back for mary-time
20 Freddy Mercurys 2-is-1
10 plank Fondas
2nd F announcements
3rd F circle up for prayer

End in COT

Location: Sherwood
Date: 2023-08-23
Weather: 69° – nice

Q: Wally World
PAX: 5 – Wally World, Chewbacca, Armstrong, Sous Vide, Buzz Kill

Warm-O-Rama
None

Tha Thang
Station work – 2 minutes per station, each PAX took turns rotating through the stations

Burpees
Pigeon stretch
Curls
90-90 stretch
Banded walk (forward/backward)
Figure 4 stretch
Banded walk (sideways)
World’s best stretch
Mericans
Good morning stretch
Quad pulls
American hammers
Calf raises
Plank hold
Pretzel twist (lie on back and swing leg across)
Side to side hip opener

End in COT

Location: Sherwood
Date: 2023-08-18
Weather:

Q: The Janitor
PAX: 8 – Steve-O, Muck, Lansbury, Oshag, Armstrong, Buzz Kill, Bettis, Corn Dog

Warm-O-Rama
Little stretchin

Tha Thang
Mumble ruck with a few stops to enjoy the scenery and FEEL THE PAIN

End in COT

Location: Easy Day
Date: 2023-08-22
Weather: It’s was weather

Q: Golden Shower
PAX: 2 – Golden Shower, Popeye

Warm-O-Rama
None

Tha Thang
Rucked around AO

End in COT

Location: Gridlock
Date: 2023-08-22
Weather: Sticky

Q: The Janitor
PAX: 17 – Sous Vide, Muck, LeBron, Lincoln Log, Lag Bolt, Hoser, Baby Driver, Axeman, Oshag, Chewbacca, Incognito, Lansbury, 49er, Buzz Kill, Flu Shot, Zebra, The Janitor

Warm-O-Rama
Bend hangs each leg
90 90
Bridge legs
Up dog
Down dog
Plank
Side straddle hops

Tha Thang
Cardio heavy
3 sets 10 each or
2 sets 15
Run 3 laps regardless of choice

Merkins
Squats
Lunges
Chest press
Curls
Side straddle hops

Cool down with same stretches we warmed up with

Total run distance ~2.25 miles

End in COT

Location: MoCo
Date: 2023-08-19
Weather: Crisp and refreshing

Q: Manny P
PAX: 5 – Manny P, Golden Shower, Popeye, Gwazi , Tonka

Warm-O-Rama
Michael Phelps
Thigh Stretches
Some OYO

Tha Thang
Little Dora in Teams- 75 Big Boy SUs while partner moseyed and did 5 SSH. Then 100 Airsquats.

1 Mosey lap around parking lot, 10 Mericans, 2 mosey laps, 20 Air squats, 1 lap, 15 OAC, 2 Laps, Monkey Squats. 3x

ARAM. Celebrations with 5 SSH, 10 Moroccan Nightclubs, 5 Mericans, 10 Moroccan Nightclubs. 20 minutes

Karokes, 10 jump lunges, karaoke, Arm Flutter Kicks. 3x

Stretch it out while we wish Manny P well with the Force!

End in COT

Location: Gridlock
Date: 2023-08-17
Weather: 60 and perfect!

Q: Axeman
PAX: 20 – Axeman, Muck, Oshag, Santa’s Little Helper, Lag Bolt, Phalanges, Corn Dog, Lansbury, Hoser, Lincoln Log, Wood rider (DR), 49er, Golden Shower, Gwazi , Tonka, Snowflake, Incognito, Buzz Kill, Manny P, Bettis

Warm-O-Rama
Michael Phelps and arm circles while going over what F3 stands for and the 5 core principles. Glad to have new faces recently! SSH’s (in cadence), dynos next, high knees, butt-kickers, pigeon pulls, scoops, Frankensteins and chest pulls.

Tha Thang
PAX moseyed to the top of the lot and grabbed coupons for some Tabata. Reps were 45 seconds on with 15 seconds of rest. Exercises were as follows:
Curls
Coupon Squats
Cockroaches
Long lap around all 4 tiers (2 min.)
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap (3 tiers, 1:40)
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap (2 tiers, 1:10)
Man Makers
Bonnie Blairs
V-Ups
This completed set 1 so set 2 commenced repeating above. Second set nearly completed by these animals.

End in COT

Location: Birds Nest
Date: 2023-08-17
Weather: Hazy

Q: Bootlegger
PAX: 5 – Bootlegger, Ground Rod, Sour Mash, Manchild, Doc Holiday

Warm-O-Rama
Walk to field in the morning fog!

Tha Thang
Two man teams and two sets of 500 reps.

Set 1: one pax did 10 burpees, 10 squats, and 10 big boys, repeato….while the other pax broad jumped 10yd, bear crawled 10yd, one leg hopped 10yd, bear crawled 10yd, other leg hopped 10yd, sprinted 50yd and jogged back 100yd. Pax rotated until 500 total reps were accomplished.

Set 2: one pax did 10 RFESS left leg, 10 incline merkins, and 10 RFESS right leg, repeato…while the other pax ran stadium stairs. Pax rotated until 500 reps were accomplished.

End in COT

Location: Sherwood
Date: 2023-08-16
Weather: 69°

Q: Lansbury
PAX: 10 – Oshag, Corn Dog, Zebra, Buzz Kill, Bettis, Wood rider (DR), Wally World, Flu Shot, Sous Vide, Lansbury

Warm-O-Rama
SSH – IC
AV – IC
CHS – IC
Dynamics

Tha Thang
Ruck to baseball field hilltop

6 rounds: mosey long way down, 6 quality merkins, jail break sprint to hill top, 8 ruck squat press, wait for six.

Ruck long way back to base.

End in COT

Location: Gridlock
Date: 2023-08-14
Weather: About 70 and clear

Q: Incognito
PAX: 10 – Muck, Bettis, Oshag, Zebra, Lansbury, Corn Dog, Santa’s Little Helper, Buzz Kill, Sparrow, Incognito

Warm-O-Rama
Michael Phelps
Arm Circles
Arm Stretch in Horse Stance

Tha Thang
Started with 10 merkins
Rucked for nearly 2 minutes; then took a break
During the beak we did 10 merkins
Rucked again for nearly 2 minutes; then took a break
During the break we did 10 merkins
Repeato, repeato, repeato, etc.
Ended with 10 merkins

All told (including breaks) we rucked for nearly 42 minutes! The breaks were a welcome relief.
The rucking was so strenuous we needed 20 breaks; with 10 merkins at each break, plus at the beginning and end that works out to 220 merkins.

Hope everyone’s legs are nice and sore tomorrow!

End in COT

Location: Gridlock
Date: 2023-08-12
Weather: Warm but not unbearable. Clear skies

Q: 49er
PAX: 17 – 49er, Axeman, False 9, Molar, Wally World, Radio, Oshag, Corn Dog, Tatanka, Phalanges, Toto, Buzz Kill, Sous Vide, Incognito, Lincoln Log, Zebra, No Mas

Warm-O-Rama
Michael Phelps OYO
20x Grass Grabbers
20x Calf Raises on the curb
10x Frankensteins out / 10x back
10x Lunge Steps out / 10x back
Mosey to the coupons
Hike to the tennis courts and count off by 2’s

Tha Thang
Team Relay
2 teams with 1 Exercise Ball and Coupons
Leave half the coupons per team at Court 8
Leave half the coupons per team at Court 4
Start with the balls and die at Court 1

Leg 1 – 2 per team shuffle to Court 4 with the ball between their backs. Roll the ball back to the next two HIMS. If the ball drops, start over.

Leg 2 -Both HIMs Rifle Carried coupons from Court 4 to Court 8. Fast-walking was encouraged but not running (for safety purposes).

Leg 3 – Both HIMs Farmer Carried a coupon from Court 8 to Court 4. Switched arms as needed.

Leg 4 – Both HIMs ran (not mosey) back to the starting line.

Rules:
-Keep the exercise die rolling at all times. If we weren’t on the court, we followed the die.
-Relay continued until everyone finished 4 laps.

The Die:
10 Merkins
10 Squats
10 Lunges
15 Frog Jumps
15 SSHs
15 Sous Vide
25 LBCs
15 High Knees
10 Burpees
Wall Sit
Plank

Warmups and relay were done by 7:36. We still had time to fill.

2nd half courtesy of Oshag

12 minute ladder – One exercise per court, go the the next court and work your way back down the ladder. So by the end, we were moseying to the 6th court and doing everything back down to the Merkins.

5 Merkins
5 Big Boy Situps
10 Plank Jacks
10 Coupon Curls
10 SSHs
10 Squats
10 Burpees

Hiked back to put away the coupons

COT – Prayed for the dead or displaced of Maui and the Big Island along with other prayer requests for parenting patience and praises.

Welcome to FNGs Tatanka and Phalanges!

End in COT

Location: MoCo
Date: 2023-08-12
Weather: Perfecto

Q: Golden Shower,Deflator
PAX: 4 – Golden Shower, Deflator, Gwazi , Tonka

Warm-O-Rama
OYO

Tha Thang
Deck of death…. plain and simple. Finished a little early, so rolled some exercise dice til time up.

End in COT

Location: Sherwood
Date: 2023-08-11
Weather: A little cooler, a little darker and a little more stinky than usual

Q: Steve-O
PAX: 7 – Buzz Kill, Wally World, Toto, Muck, The Janitor, Bettis, Steve-O

Warm-O-Rama
As needed

Tha Thang
Good paced ruck, a round of good mornings about 1/3 of the way, step ups w/ ruck 2/3 of the way, ended with a few merkins, a weighted Al Gore, AmHams, etc.

End in COT

Location: Gridlock
Date: 2023-08-10
Weather: Fresh

Q: Splitter
PAX: 14 – Sous Vide, Lincoln Log, Incognito, Axeman, Corn Dog, Oshag, Santa’s Little Helper, Buzz Kill, Lansbury, False 9, Hoser, Muck, Baby Driver, Splitter

Warm-O-Rama
Some static and dynamic movements
Mosey to parking lot coupons

Tha Thang
25 minute timer
– Put the coupon on your shoulder and lunge to next light pole
– Set the coupon down and preform 10 block over burpees
– Run to your baseline and back to coupon
– Pick coupon up and start lunging to the next light pole
– Rinse and repeat until time expires

Closeout with a quick broga sesh 🤙🏼

End in COT

Location: Sherwood
Date: 2023-08-09
Weather: That perfect temperature where you don’t even notice how it feels outside

Q: Steve-O
PAX: 12 – Zebra, Drop kick , Swift, Sous Vide, Snowflake, Toto, Wally World, Armstrong, Lansbury, Buzz Kill, Corn Dog, Steve-O

Warm-O-Rama
Various stretches as The Janitor was roasted for hyping up the return and then slept in

Tha Thang
9 stations, 9 Songs, Rotate after each song
– Merkins
– Big boys
– Squats
– Burpees
– Decline Merkins
– Hip Rock n Raise
– Bonnie Blairs
– Side Straddle Hops
– Plank (high or low)
Ended with a horrible showing by the PAX as we attempted to do merkins to the strumming/plucking of Dueling Banjos. This is will be attempted at another beatdown when the Q has greater confidence in the average IQ of the HIMs in attendance. It was good to be back.

End in COT

Location: Birds Nest
Date: 2023-08-07
Weather: Lightning and thunder but no rain. 70 degrees

Q: Doc Holiday
PAX: 4 – Bootlegger, Doc Holiday, Sour Mash, Manchild

Warm-O-Rama
Arm circles, Michael Phelps, Air Squats, Grass Grabbers

Tha Thang
Deck of cards
Spades – Overhead Press
Hearts – Air Squats
Diamonds – Merkins
Clubs – Bent Rows
Wild Card – 1/4 mile Mosey
Ended with a round of abs.

Had an FNG “Ground Rod”. He should be on Slack soon.

End in COT

Location: Gridlock
Date: 2023-08-08
Weather: Just Right

Q: Baby Driver
PAX: 11 – Baby Driver, Swift, Lincoln Log, Sous Vide, Axeman, Incognito, Lansbury, Muck, LeBron, Buzz Kill, Hoser

Warm-O-Rama
Side Straddle Hops
Arm Circles
Assorted Dynamic warmups

Tha Thang
PAX moseyed to the tennis courts, grabbing coupons along the way

PAX ran celebrations along the 8 courts:
Celebration 1
– 5 complexes on the baseline each time PAX returned to baseline (bent-over-row into curl into overhead press)
– 5 merkins at the end of each court
Celebration 2
– 5 man makers on the baseline each time PAX returned to baseline
– 5 big boy situps at the end of each court

PAX returned coupons and moseyed back to the flag

End in COT

Location: Easy Day
Date: 2023-08-08
Weather: Ground wet, air not

Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka

Warm-O-Rama
Nada

Tha Thang
Ruck around AO. Stopped for Copperhead Squats and weighted shoulder shrugs. Ended with Pax lead Marys.

End in COT

Location: Gridlock
Date: 2023-08-07
Weather: 73° & humid

Q: Lansbury
PAX: 9 – Lansbury, Toto, Incognito, Sparrow, Radio, Buzz Kill, Snowflake, Sous Vide, Muck

Warm-O-Rama
SSH (IC)
Copperhead Squats (IC)
Dynamic

Tha Thang
.65 mile ruck

Chin-up Holds: 5 rounds of 5-10 second above bar holds (OYO)

10 rounds:
· 5 Ruck Rows
· 5 Merkins, and
· 10 Squats

Pull-up Hangs: 3 rounds of 30 second below bar hangs

.65 mile ruck

.94 mile run (best effort)

End in COT

Location: MoCo
Date: 2023-08-05
Weather: Sunny and great

Q: Golden Shower
PAX: 6 – Golden Shower, Gwazi , Buc-ee, Tonka, Spock, Megatron

Warm-O-Rama
OYO Arm stretches

Tha Thang
Station 1- overhead presses with coupon
Station 2- curls for the Squirrels with coupon
Station 3- Merikans
Station 4- Mosey around AO

When Pax finished Mosey, rotated to next Station

Station 1A- Farmer Carry coupons
Station 2A- Squats
Station 3A- SSH
Station 4A- Monkey walk
Station 5A- Bear crawl across parking lot

See above, but replace Mosey for Bear crawl

Ended with Dice exercises

End in COT

Location: Gridlock
Date: 2023-08-03
Weather: Not raining

Q: Zebra
PAX: 10 – Sous Vide, Lincoln Log, 49er, Hoser, Baby Driver, Buzz Kill, Axeman, Incognito, Sparrow, Zebra

Warm-O-Rama
We stretched at the place where the flag would normally go. Incog told an uncharacteristically funny joke as we stretched.

Tha Thang
Awaiting the onset of rain, QIC asked Linc to select #1 or #2. He unknowingly selected an alternate beatdown, in lieu of the rain.

F3 Deck of death. We followed the rep and exercise directions from the poorly shuffled cards. No real rain occurred.

End in COT

Location: Birds Nest
Date: 2023-08-03
Weather: 72 and damp

Q: Quick Match
PAX: 3 – Quick Match, Doc Holiday, Bootlegger

Warm-O-Rama
Some Yoga stretching and some large muscle group stretches.

Tha Thang
PAX headed to the football field for the beat down. PAX started with 7 burpees in one corner and then jogged the length of the field to the next corner to complete 7 more burpees. PAX sprinted the width of the field for 7 burpees in the next corner and jogged the length of the field to the next corner for 7 burpees. PAX then sprinted the width of the field to complete the first square. This pattern continued with 14 (4 count) flutter kicks in each corner, 21 merkins, 28 air squats, 21 side straddle hops, 14 box cutters and 7 lunges. This was a total of 7 trips around the field, hence the 7 square title.

End in COT

Location: Sherwood
Date: 2023-08-02
Weather: 62 clear and awesome!

Q: Sous Vide
PAX: 5 – Sous Vide, Splitter, Buzz Kill, Sparrow, Toto

Warm-O-Rama
Dynamic stuff

Tha Thang
With 5 guys we flipped the tire in a relay fashion 50 times. Rucked up and got on the trail. Stopped every few minutes and a new pax led us in an exercise.

End in COT

Location: Gridlock
Date: 2023-08-01
Weather: On Point

Q: Lincoln Log
PAX: 10 – Lincoln Log, 49er, Oshag, Lansbury, Sous Vide, Buzz Kill, Axeman, Baby Driver, Hoser, Santa’s Little Helper

Warm-O-Rama
Michael Phelps, Chest Pulls, Back Pulls – OYO
Grass Grabbers – 12 IC
Abe Vigodas – 12 IC
Copperhead Squats – 12 IC
Mosey along road to the lower tennis courts.

Tha Thang
The Sheldon Pooper
10 Burpees, Squats, BBS, Merkins
Run 1 lap around all courts
9 …
Run 1 lap
…
2 …
Run
1 …
Run 1 final lap

Thor’s Hammer up to round of 8 BBS

End in COT

Location: Birds Nest
Date: 2023-07-31
Weather: 68

Q: Bootlegger
PAX: 5 – Bootlegger, Quick Match, Sour Mash, Johnny Utah, Beethoven

Warm-O-Rama
Walk to start

Tha Thang
Pax completed exercises at four stations using the format for 11s:
Station 1: man-makers
Station 2: big boys
Station 3: thrusters
Station 4: coupon swings

Station 1 (1 rep) run 100m uphill to Station 2
Station 2 (10 reps) run back to Station 1
Station 1 (1 rep) murder bunny 20m to Station 3
Station 3 (10 reps) murder bunny back to Station 1
Station 1 (1 rep) rifle carry 20m to Station 4
Station 4 (10 reps) rifle carry back to Station 1
Pax repeated with 2/9,2/9,2/9,2/9 and then 3/8,3/8,3/8,3/8 and continued until time expired.

End in COT

Location: Gridlock
Date: 2023-07-29
Weather: Morning toasty warm

Q: Radio
PAX: 20 – Bettis, Trilogy, Lansbury, Oshag, Santa’s Little Helper, Toto, Wally World, Axeman, Sous Vide, Incognito, Muck, El Fed, Hoser, Swift, Boxcar, Molar, Baby Driver, Dr. Quinn, Bam, Radio

Warm-O-Rama
Mosey to the top parking lot; did Michael Phelps; did dynamic warmup activities-high knees, butt kickers, walking knee hugs, pigeon pulls, carioca R and L. Then gas pumpers (10 reps) and American hammers (15 reps I-C). Each person grab a coupon and take it to the lower tennis courts.

Tha Thang
Cardio, core and coupon work increasing reps by 5 after the first activity: (optional activities—go flip a tire or go play tennis)
Bernie around one tennis court & plank 30 seconds
1 – bear crawl across one court & crawl bear back
5 – man makers
10 – coupon swings
15 – burpees or mucho leggo (your choice)
20 – coupon overhead press
25 – mermaids (double leg raises)
Mosey around two courts & plank for 1:00 minute
30 – coupon rows (15 upright / 15 bentover)
35 – merkins
40 – coupon curls
45 – SSH (1 is 1)
50 – coupon chest press
Mosey around four courts & plank for 1:30 minutes
55 – coupon squats
60 – abs alternate heel touch with reach to middle
65 – plank jacks (1 is 1)
70 – shoulder taps (1 is 1)
75 – palms to the sky or Supermans (your choice)
Mosey around six courts (skipped our 2:00 plank)
80 – lunges (40 to the front & 40 to the back)
85 – LBC’s
90 – Rifle carry coupon 90 steps toward home
95 – line jumps (two feet – F to B or S to S)
Take coupons back to home camp and finish with 100 – mountain climbers

Emphasized 3 key fitness principles: progression, overload and specificity. Also, we got to see “Dominic Sampras” vs. “Joe McEnroe” play some outstanding tennis while we lunged (and laughed).
Reminder of I Corinthians 6:19-20 as our closing thought. Terrific work done by all to get to the mountain top of 100 reps-proud of each of you!

End in COT

Location: Sherwood
Date: 2023-07-28
Weather: 70

Q: Bootlegger
PAX: 6 – Bootlegger, Golden Shower, Oshag, Muck, Toto, Buzz Kill

Warm-O-Rama
Stretch OYO

Tha Thang
Pax rucked the loop with a midway break of 11s (merkins and squats)

End in COT

Location: Gridlock
Date: 2023-07-27
Weather: 78 and thick

Q: Sous Vide
PAX: 7 – Sous Vide, Muck, Baby Driver, Axeman, 49er, Incognito, Showcase Showdown

Warm-O-Rama
Extensive dynamic warm-up

Tha Thang
Pulled a 100 lb. sled backwards for 60 feet. Upon completion perform 10 Mercans. This was done in a relay fashion. We did this for two good songs. Next, we drug a 100 lb. sled for 60 feet running a little quicker with 5 Mercans at the end. This lasted for two songs (great songs). Finally, pushed the prowler all out with 5 Mercans at the end of each trip. This lasted for four awesome songs!!!

End in COT

Location: Birds Nest
Date: 2023-07-27
Weather: Muggy

Q: Big E
PAX: 5 – Bootlegger, Sour Mash, Manchild, Quick Match, Big E

Warm-O-Rama
PAX stretch as desired

Tha Thang
5k Ruck

End in COT

Location: Sherwood
Date: 2023-07-26
Weather: Pretty warm

Q: Wally World
PAX: 3 – Wally World, Sous Vide, Toto

Warm-O-Rama
None

Tha Thang
Station work – 2 min per station:
Burpees
Pigeon stretch
Curls
90-90 stretch
Banded walk (forward/backward)
Figure 4 stretch
Banded walk (sideways)
World’s best stretch
Mericans
Good morning stretch
Dead bugs
Side to side hip opener
Reverse crunches
Frog pose
Shoulder press

End in COT

Location: Easy Day
Date: 2023-07-25
Weather: Ground was moist, air was not

Q: Golden Shower
PAX: 4 – Golden Shower, Tonka, Snow White, Gwazi

Warm-O-Rama
OYO

Tha Thang
Walked around AO, stopping to do some exercises with our rucks as we went. And, as the Rule, Bernie up the hills

Ground Pounders
Cobra Squats
Happy Jacks

Pax lead Mary to end the beatdown

End in COT

Location: Gridlock
Date: 2023-07-25
Weather: Perfect

Q: Oshag
PAX: 12 – Lansbury, Radio, Baby Driver, Sparrow, Incognito, Muck, 49er, Axeman, Buzz Kill, Zebra, Sous Vide, Oshag

Warm-O-Rama
Dynos and lay up line – with Burpees for any missed lay ups

Tha Thang
A series of bursts – full sprint half way across the courts then jog to the end. Last couple of bursts were Bernies.

Celebrations – added in Merkins, SSH, Sous Vides, LBCs, and Superman each line. Sideline exercise was as many good form squats up to 5 and never changed.

Threw in some lay up lines with burpees. Finished with more bursts.

End in COT

Location: Birds Nest
Date: 2023-07-24
Weather: A perfect 63

Q: Quick Match
PAX: 4 – Doc Holiday, Bootlegger, Quick Match, Beethoven

Warm-O-Rama
Nope, got right into it.

Tha Thang
2 minutes of each exercise with a 30 second break after three exercises.

Jump Rope, Merkins, Squats.

Side straddle hops, Mountain climbers,
Speed skaters

High knees, Standing crunches, Sumo squats.

Squat jumps, Split lunges, Superman’s.

Burpees, Side planks (1 min each side), Triceps merkins.

Crunches, Reverse crunch, Bicycle crunch.

End in COT

Location: Gridlock
Date: 2023-07-24
Weather: The question you have to ask yourself is, “Can it get any better?” And the answer is, “No. It cannot.”

Q: Muck
PAX: 8 – Bettis, Axeman, Buzz Kill, Muck, Sous Vide, Radio, Toto, Snowflake

Warm-O-Rama
No-a-rama

Tha Thang
Traditional Muck Ruck. 2.2 miles of rucking. Seven PT stations… 20 squats, 20 mercans. Lots of mumblechatter.

In COT, I shared about Scott Rolen’s baseball HOF speech yesterday. The story goes that Scott was about to play in a high school all-star basketball game and he thought he was completely outclassed by his teammates. He went to his Dad and listed all the ways his teammates were better than him. His Dad listened patiently and then said, “Scotty, you’ve told me everything you can’t do. So what can you do?” Scott thought for a moment and said, “Well, I can rebound, play defense, and out hustle everyone.” His Dad replied, “Well, go do that, then.”

Scott said his father urging him to focus on what he can do, not what he can’t, with the words “do that, then” was life-changing.

“‘Do that, then’ carried me into the minor leagues and gave me a simple mindset that I would never allow myself to be unprepared or outworked,” Rolen said. “‘Do that, then’ put me on this stage today.”

A good reminder for us all to not focus on what we can’t do, but to come out for your teammates and contribute what you can do.

End in COT

Location: Gridlock
Date: 2023-07-22
Weather: About as good as you can get

Q: LeBron
PAX: 20 – LeBron, Buffet, Subject Matter, Flu Shot, Morpheus, Hertz, Sous Vide, Toto, Axeman, Baby Driver, Chewbacca, No Mas, Radio, Buzz Kill, Muck, 49er, Molar, Wally World, Lansbury, Oshag

Warm-O-Rama
Side straddle hops
Pigeon pull
Quad pull
Scoops
Frankenstein
Pitchers side lunge
High knees
Butt kicks

Tha Thang
Each person does 50 of each exercise while your partner runs then switch
Step ups 2 is 1
Squats
RDLs
Calf raises
Merken
Shoulder press
Bicep curls
Bench dips

Ab circuit
LBC
Big boy sit-up
Leg lifts
American hammer
Dead bug
Cat cow
Bird dog

End in COT

Location: MoCo
Date: 2023-07-22
Weather: Lovely

Q: Golden Shower
PAX: 5 – Golden Shower, Gwazi , Tonka, Spock, Deflator

Warm-O-Rama
OAC and Michael Phelps to warm up the muscles

Tha Thang
Countdown exercises with coupons
80 SSH
70 Flutter Kicks
60 Monkey Humpers
50 Kettle Swings
40 Squats
30 Overhead Press
20 Curls
10 Merkins
Mosey to US60 and around AO

Repeat with 70-10 repped exercises

Ended in Pax lead Marys

End in COT

Location: Sherwood
Date: 2023-07-21
Weather: Pretty great weather today

Q: The Janitor
PAX: 9 – Wally World, Buzz Kill, Sparrow, Oshag, Muck, Toto, Golden Shower, Dub-K, The Janitor

Warm-O-Rama
High planks, low plank, low lunge yoga, high plank, ruck up

Tha Thang
Pax formed a rucking peloton and elected one member to become the leader of the peloton for about 2 minutes (the stage), trying to form a breakaway from the rest of the peloton and win their stage. Each pax took a turn at the lead.

End in COT

Location: Birds Nest
Date: 2023-07-20
Weather: 72 degrees and partly cloudy

Q: Doc Holiday
PAX: 4 – Doc Holiday, Quick Match, Bootlegger, Manchild

Warm-O-Rama
Air Squats, Reverse Lunges, Grass Grabbers, Arm Circles, Dive Bombers

Tha Thang
Exercise Dice with plate carriers

Lateral Lunges, Planks to Pushups, Wall Sits, Pushups, Calf Raises, Dips, Planks, Pause Squats, Water Break = 1/4 mile run

End in COT

Location: Gridlock
Date: 2023-07-20
Weather: Always Sunny & 70

Q: Boo Boo
PAX: 9 – Lansbury, Muck, Baby Driver, Lincoln Log, Incognito, Sous Vide, Boo Boo, Buzz Kill, Flu Shot

Warm-O-Rama
Random stretches for 5-10 mins

Tha Thang
Mosey to tennis court
5 merkins each side of each court
10 squats “”
20 (1 count flutter kicks)
Mosey to coupons
Frogger across field (equal number of murder bunnies and gorillas)
OH carry back to store coupons
1 minute of plank jacks

Thanks for letting me Q. Brought back great memories and I had fun doing it with y’all. Call me if you find yourself around DC, NOVA, or the RVA.

End in COT

Location: Gridlock
Date: 2023-07-18
Weather: 68 and pleasant

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Buzz Kill, Lincoln Log, Ollie, 49er, Swift, Axeman, Radio, Baby Driver

Warm-O-Rama
Long dynamic warm up.

Tha Thang
Got in groups of two. Each pair had a coupon 100yds away in the lower lot. Partner 1 sprinted to the coupon and did 10 man makers. After sprinting back, partner two sprinted down and did 9 man makers. Basically, one partner did 10, 8, 6, 4 and two. The other partner did all the odds. We finished with a little Mary.

End in COT

Location: Gridlock
Date: 2023-07-15
Weather: Perfect

Q: Oshag
PAX: 12 – Oshag, No Mas, Toto, Bettis, Muck, Brown Note, Radio, Axeman, Subject Matter, Lansbury, Dr. Quinn, Buzz Kill

Warm-O-Rama
Dynos on the basketball court

Tha Thang
2 on 2 – Full Court basketball – next time include a 15 second shot clock
Extra PAX were on the sidelines doing Plank Jacks, T Jacks, or Bonnie Blairs – changed with each bucket – or since the buckets were not so forthcoming, every turnover. Game was to 3 and then teams switched.

Second Thang: Sugarcane
Round 1 – 2:00 min all out. Mark your spot on the ground. (No Sand bagging – Buzzkill)
2 Min Rest
Round 2 – All out back the the mark you left. Note the time.
2 Min Rest
Round 3 – All out for the time from Round 2 (the goal was to make it back to Round 1 mark)

Recovery run/mosey

End in COT

Location: Birds Nest
Date: 2023-07-13
Weather: Cloudy

Q: Doc Holiday
PAX: 5 – Doc Holiday, Big E, Bootlegger, Manchild, Quick Match

Warm-O-Rama
Arm circles and grass grabbers

Tha Thang
Set up 4 stations, battle ropes, 40 lb KB Swings, 45 lb Goblet Squats, 10 lb sledgehammer tire beating, Each PAX took a station while the 5th ran up the hill and back. Then we rotated. Ab circle at mid point and end.

End in COT