Location: Sherwood
Date: 2023-05-26
Weather: 60
Q: Bootlegger
PAX: 4 – Bootlegger, Muck, Swift, Flu Shot
Warm-O-Rama
None
Tha Thang
Pax rucked 1.7 miles with four stops. At each stop, pax did merkins to failure followed by squats to failure followed by side straddle hops until all exercises added up to 100 reps.
End in COT
Location: Gridlock
Date: 2023-05-30
Weather: Beautiful Kentucky Spring
Q: Splitter
PAX: 7 – Sous Vide, Incognito, LeBron, Baby Driver, Axeman, Flu Shot, Splitter
Warm-O-Rama
Mix bag o warm ups
Tha Thang
Todays goal was flush out and recovery from Murph.
30 min Broga sesh
800m run
Misc. Low Intensity Tabata’s
End in COT
Location: Gridlock
Date: 2023-05-29
Weather: Oh beautiful, for spacious skies…
Q: Muck
PAX: 16 – Radio, Splitter, Lansbury, Matlock, Oshag, Santa’s Little Helper, Zebra, Baby Driver, Flu Shot, Morpheus, Geordi, Sous Vide, Count Chocula, Wally World, Swift, Muck
Warm-O-Rama
OYO. Ready to roll at 7am.
Tha Thang
The Murph
1 mile run to the pull-up shelter
100 Pull-ups.
200 Mercans
300 Squats
1 mile run back to base
Some pax did it weighted. Some did it incrementally or “Cindy”. All faithfully completed The Murph.
May we never forget those who gave and sacrificed on our behalf… All Gave Some, Some Gave All.
Welcome Geordi!
End in COT
Location: Easy Day
Date: 2023-05-29
Weather: 53 and beautiful
Q: Snow White
PAX: 3 – Snow White, Manny P, Golden Shower
Warm-O-Rama
OYO stretching
Tha Thang
Cincy Murph/Survival Murph
Rotation 1- Run big loop around AO
Rotation 2-
Pull ups on Playground equipment
Mericans
Air Squats
Add a chip to assist in keeping count
Exercise 3- run big loop opposite direction around AO
End in COT
Location: Gridlock
Date: 2023-05-27
Weather: Fair 56
Q: Sparky
PAX: 8 – Sparky, Flu Shot, Morpheus, Baby Driver, Showcase Showdown, Count Chocula, Muck, Ollie
Warm-O-Rama
Run in place, stretch the body, SSH, Ab-Vigodas, mosey to basketball court (sprints, Frankensteins, hip flexors
Tha Thang
Tennis court shuttle runs odd numbered courts, even number courts air squats, SSH, burpees, squat jumps, frog hops, plank jacks, mountain climbers,
Coupon work – each person completes 100 curls, 100 overhead press, 100 kettle swings, 100 bench press while partner runs 50 yards and compete burpees, SSH, plank jacks, squat jumps
End in COT
Location: MoCo
Date: 2023-05-27
Weather: Perfect
Q: Zebra
PAX: 11 – Sous Vide, Gwazi , Golden Shower, Splitter, Deflator, Spock, Snow White, Cockroach, Radio, Oshag, Zebra
Warm-O-Rama
15 burpee punishment to start since several MoCo pax showed up without their homework.
Arm circles
Grass grabbers
Abe Vigodas
SSH
Imperial Walkers
Hillbillies
Tha Thang
Today’s beatdown was all about introducing various beatdown types and activities that the MoCo crew can implement as they begin to take the lead.
Evolution 1: Tubthumper by Chumbawumba
SSH throughout the song, drop down for a burpee when they say “down.” **they say the word a lot!
Evolution 2: You go, I go partner work
Partner 1 held Al Gore while partner 2 worked
3 Man Makers, 10 jump lunges, 15 LBC
2x thru each, then run suicides
Repeat the whole cycle
Evolution 3: 11’s
Squat thrusters then Bernie’s to 2nd cone Mericans and mosey back
Evolution 4: Deck of Death
Pax flipped cards and completed the assigned work until time ran out
Thanks to Splitter for providing MoCo with their very own coupons and thanks to Sous Vide for providing the stencil and paint!
Welcome Spock!
End in COT
Location: Black Ops
Date: 2023-05-25
Weather: 60
Q: Sour Mash
PAX: 6 – Sour Mash, Manchild, Beethoven , Big E, Doc Holiday, Bootlegger
Warm-O-Rama
None
Tha Thang
Pax ran one mile, did 100 pull-ups and modified pull-ups, 200 push-ups, 300 bodyweight squats, and then ran another mile while wearing a 20lb vest or no vest.
End in COT
Location: Birds Nest
Date: 2023-05-22
Weather: 60
Q: Bootlegger
PAX: 4 – Bootlegger, Quick Match, Sour Mash, Manchild
Warm-O-Rama
None
Tha Thang
Two rounds of 11s:
R1
Man-makers and trusters with coupon slide 25 yards
Mid-workout 110lb farmer carry
R2
Uneven merkins (2 is 1) and big boys
End in COT
Location: Gridlock
Date: 2023-05-23
Weather: 60 and PERFECT!!!!
Q: Sous Vide
PAX: 6 – Sous Vide, Baby Driver, Incognito, Muck, Sparrow, Splitter
Warm-O-Rama
Started at the flag and traveled across the parking lot doing SSH’s, lunges, walk outs with mercans, Frankensteins, high skipping, ankle raises, side shuffles and 10 Superman’s.
Tha Thang
In the parking lot on the far left side, we divided into two teams of three. From the bottom of the hill, the first person sprinted to the top where the coupons are and grabbed one and ran back with it while the second person was in a plank and the third person was doing LBC’s. We continued this until each team had 6 coupons in a relay race fashion. Then we returned the coupons to the top of the hill while the second person did no surrenders and the third person did squats.
Then, each person farmer carried two coupons to the shelter and we each held one coupon while completing Bulgarian split squats 10 each leg. We did three sets of ten with a 60 second rest. We then went back into the parking lot and completed a Welsh dragon to give our legs a rest. We then finished with 3 hill sprints.
End in COT
Location: Gridlock
Date: 2023-05-22
Weather: Low 50’s – Clear
Q: Incognito
PAX: 7 – Radio, Oshag, Muck, Sous Vide, Flu Shot, Incognito, Santa’s Little Helper
Warm-O-Rama
Frankenstein’s IC
Some leg stretches
Michael Phelps
Tha Thang
We rucked around the southern half of the loop, heading back to the flag along the walkway that skirts past the football field.
We stopped just a few times doing one of the following at each stop:
Squats
Lunges
Merkins
Incline Merkins
Overhead Press & Curls
Step-ups
Calf Raises
End in COT
Location: MoCo
Date: 2023-05-20
Weather: Wet
Q: Oshag
PAX: 14 – Zebra, Wally World, Sous Vide, Axeman, Snow White, Con-Air, Deflator, The Janitor, Golden Shower, Buc-ee, Cockroach, Mr Pringle, Muck, Oshag
Warm-O-Rama
Dynos under the shelter, Ab Bagotas, Frankenstein
Tha Thang
Modified Dora
PAX partnered up with one PAX working with a Ruck under the shelter the other PAX ran a set of cones with an exercise at each cone
Round 1 – Curls and SSH – 3 at each cone
Round 2 – Squats and Merkins – 5 at each cone
Ran a lap
Round 3 – Overhead press – Half Squats (bottom half) 3 at each cone
Round 4 – Mike Tyson’s and Bonnie Blairs – 2 at each cone
Round 5 – Windshield Wipers and T-Jacks – 3 at each cone
Finished with a round of Mary
8 PAX from MoCo present, 3 FNG’s – Welcome Buc-ee, Deflator, and Mr. Pringle. Great first day in MoCo!!
End in COT
Location: Gridlock
Date: 2023-05-20
Weather: Just fine in the shelter.
Q: Lincoln Log
PAX: 3 – Lincoln Log, Flu Shot, El Fed
Warm-O-Rama
PAX gathered by the flag in the upper shelter. Each grabbed a coupon and circled up.
Grass Grabbers – 12 IC
Copperhead Squats – 12 IC
Abe Vigodas – 12 IC
5 Celebrations of Life
SSH – 20 IC
Tha Thang
Weighted Deck of Death
Cards 2-10:
Heart – Burpees
Spade – Merkins
Diamond – BBSs
Club – Squats
Face Cards:
Heart – Man-Makers – 5 OYO
Spade – OH Press – 19 OYO
Diamond – Am Hams 2/ Coupon – 10 OYO
Club – Coupon Squats – 10 OYO
Ace: (5 in the deck)
Step Ups – 20 singles
Mountain Climbers – 20 doubles
Joker: (3 in the deck)
10 Celebrations – down and back is one, in shelter
followed by
Thor’s Hammer
1 to 4 reps of BBS to Am Hams:
1 BBS – 4 Am Hams
2 BBS – 8 Am Hams
…
10 BBS – 40 Am Hams
End in COT
Location: Sherwood
Date: 2023-05-19
Weather: Perfetto
Q: The Janitor
PAX: 7 – Muck, Flu Shot, Sparrow, Wally World, Zebra, Steve-O, The Janitor
Warm-O-Rama
Lol we did not do this
Tha Thang
We went for the land speed record and failed, 3.18 miles and a good time had by all
End in COT
Location: Sherwood
Date: 2023-05-17
Weather: Nice
Q: Steve-O
PAX: 8 – Bootlegger, Showcase Showdown, Flu Shot, Zebra, Oshag, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Can’t remember
Tha Thang
Dora 12321
I can’t remember everything but I promise it wasn’t a good time until it was over
End in COT
Location: Gridlock
Date: 2023-05-18
Weather: Spring is like a first round draft pick with potential. It’s not quite as good as summer, but you like the way it’s coming around.
Q: Muck
PAX: 9 – Lincoln Log, Yard Sale (DR), Sonic Boom, Axeman, Incognito, Gutterball (DR), Sous Vide, 49er, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grass grabbers (15, IC)
Tha Thang
Started with four rounds of 76ers in the lower parking lot. Starting point near the flag. Cones at 25 yards, 50 yards, 75 yards, and 100 yards. Sprint to the first cone and do 7 reps of an exercise. Repeat at the 2nd and 3rd cones. Sprint to the last cone, then come back and repeat 7 reps at each cone (7 reps at 6 stations).
1st round: Mercans
2nd round: Big Boy Situps
3rd round: Bobby Hurleys
4th round: American Hammers
Then, it was a mosey to the coupons in the upper parking lot. Everyone grabbed a coupon and lined up. It was time for “Benjamins”, where everything equals 100. But because the Q asked the pax to give 110%, we added 10 reps to the end.
1st round
25 Curls
25 Lunge steps (with or without coupon)
25 SSH’s
25 Lunge steps back
10 Curls
2nd round
25 Overhead presses
25 Rifle carry steps
25 Big Boy situps
25 Rifle carry steps back
10 Overhead presses
3rd round
25 Bentover rows
25 Side shuffles
25 Mercans
25 Side shuffles back
10 Bentover rows
4th round
25 Man makers (or Burpees)
25 Butt kickers
25 Squats
25 Butt kickers back
10 Man makers (or Burpees)
5th Round
25 Bicycles (Freddie Mercurys)
25 Bernie steps
25 Imperial walkers
25 Bernie steps back
10 Bicycles (Freddie Mercurys)
Mosey back to the flag for five minutes of Pax choice Mary.
– Linc chose 15 box cutters, IC
– Yard Sale chose four rounds of motivators.
Great to have Ysrd Sale from Huntsville, Alabama (DR). And Gutterball (DR) brought an FNG… welcome Sonic Boom!
End in COT
Location: Gridlock
Date: 2023-05-13
Weather: Low to mid 60’s – Overcast but clear
Q: Incognito
PAX: 21 – Zebra, Wally World, Santa’s Little Helper, Oshag, Splitter, The Janitor, Subject Matter, Hanz&Franz, Flu Shot, No Mas, Bootlegger, Armstrong, Axeman, Radio, Buffet, TLC, Dub-K, Count Chocula, Chewbacca, Muck, Incognito
Warm-O-Rama
SSHs IC – Squats IC – Frankensteins IC – Hillbillies IC
Side stretch Left – Side stretch Right – Side lunge left – Side lunge right
Iron Mikes or Bonnie Blairs IC
Tha Thang
Mosey to Upper Tennis Courts – coupons for everybody
We did different elf’s (commonly called Eleven’s in English)
Elf I
Merkins with each hand on a different coupon (greater range of motion)
Hand Release Merkins
Elf II
Mountain Climbers with each hand on a different coupon
Oblique Roll Crunch
Elf III
Carolina Dry Dock with each hand on a different coupon
Hand Release Merkins
Elf IV
Couching Cohen Curls with the Coupon
Hand Release Merkins
Took the coupons back and finished at the flag
Happy Five Year Anniversary F3Lexington!
End in COT
Location: Sherwood
Date: 2023-05-12
Weather: Highly Desirable
Q: Steve-O
PAX: 7 – Swift, Flu Shot, Muck, Oshag, Lincoln Log, Splitter, Steve-O
Warm-O-Rama
Whatever you wanted before 5:30
Tha Thang
Rucked the regular loop and then an inner loop lap, ended with ruck press + flutter kicks at one time in cadence x 15
End in COT
Location: Gridlock
Date: 2023-05-11
Weather: So nice I woulda Qd twice
Q: Steve-O
PAX: 11 – Ollie, Slim Jim, LeBron, Muck, Incognito, Axeman, Oshag, Splitter, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Bend and Hang, Willy Mays Haze, Twisty Magoos, various and sundry arm and chest stretches
Tha Thang
Ring of Fire – Pax air squatting until all members bear crawl a lap around the rest of the group.
Partner up, Jog to coupons
Dora 1, 2, 3, 4 but instead of a run, we bear crawled to and from 2nd station, always on GRIZZLY watch
1) 50 Man makers 10 Big Boys
2) 100 Squats 10 SSH
3) 200 Curls 10 Freddy Mercurys
4) Low Plank until partner returns, 10 shoulder taps 2 is 1
Put up coupons, finish with side leg raises, cockroaches, copperhead merkins, and bropees
End in COT
Location: Birds Nest
Date: 2023-05-11
Weather: 60 and clear
Q: Bootlegger
PAX: 7 – Bootlegger, Big E, Doc Holiday, Beethoven , Quick Match, Manchild, Sour Mash
Warm-O-Rama
None
Tha Thang
Pax formed two-man teams. While one pax ran the other worked on the 1004 rep total.
2 wall-sits
50 man-makers
100 big boys
200 merkins
300 squats
200 coupon rows
100 overhead press
50 thrusters
2 planks
End in COT
Location: Gridlock
Date: 2023-05-09
Weather: 60
Q: Bootlegger
PAX: 15 – Bootlegger, Sous Vide, Baby Driver, Muck, Bettis, 49er, Oshag, Axeman, Incognito, Steve-O, Phantom Menace, Santa’s Little Helper, Slim Jim, LeBron, Splitter
Warm-O-Rama
Side straddle hops
Arm circles
Grass grabbers
Knee grabs
Tha Thang
Pax placed in two-man teams to complete the reps. While one worked on the reps, the other ran 400m.
2 wall sits
50 man-makers
100 big boys
200 merkins
300 squats
200 coupon rows
100 overhead press
50 coupon thrusters
2 planks
Pax made it somewhere between rows and overheads when the time expired. Each pax ran approx two miles.
End in COT
Location: Birds Nest
Date: 2023-05-08
Weather: A perfect 58
Q: Quick Match
PAX: 6 – Sour Mash, Beethoven , Manchild, Quick Match, Bootlegger, Doc Holiday
Warm-O-Rama
OYO
Tha Thang
PAX ran stadium steps with workouts mixed in. The small workouts consisted of 5, 10, 15, and 20 reps.
First stop
Merkins
Air squats
Russian twists
SSH
Second stop
Alternating merkins over coupon
Bent rows with coupon
Overhead press with coupon
Big Boys
Third stop
Overhead triceps extension with coupon
Tricep dips on coupon
Coupon goblet squats
Coupon swings
PAX continued this pattern of running steps and three stops but in reverse order for a total of six stops.
Ended with a marry of ab exercises and also named a FNG. Welcome Sour Gut.
End in COT
Location: Gridlock
Date: 2023-05-08
Weather: Just right.
Q: Lincoln Log
PAX: 8 – Lincoln Log, Zebra, Muck, Sous Vide, Splitter, Sparrow, Bettis, Flu Shot
Warm-O-Rama
YHC gave the PAX a choice of cake or ice cream. The unanimous choice was Ice Cream. The flavor turned out to be Rocky Road. Next time we will eat cake.
Tha Thang
Ruck to parking lot above tennis courts. YHC instructed PAX to drop into a plank.
Merkins – 10 IC with slow DOWN, UP count. Brief plank holds were sprinkled in.
Squats – 10 IC with slow DOWN, UP count. Brief squat holds were sprinkled in.
Flutters – 15 IC
We recovered, then rucked down the steps all the way to the lower courts, over to the adjacent set of steps, and back up. We did this loops twice before returning to the parking lot.
Repeato several times and returned to Startex. Bernie’d up the right side of the lot and back down to finish out the time.
End in COT
Location: Gridlock
Date: 2023-05-06
Weather: 51 and about perfect!
Q: Axeman
PAX: 21 – Axeman, Muck, Oshag, No Mas, 49er, Hertz, Incognito, Baby Driver, Sous Vide, Zebra, Lincoln Log, Flu Shot, Morpheus, Buffet, Chewbacca, Wiki, Dub-K, LeBron, TLC, TStark, Santa’s Little Helper
Warm-O-Rama
Mosey to basketball courts then SSH’s, Frankensteins, butt-kickers, high knees and swoops. Then 1/2 of group headed to grab coupons while the other half moseyed to the far end of the tennis courts.
Tha Thang
All 8 courts were used to get the day’s work in. Pax paired up and one pax performed work with the coupon while the other did work on the court(s), then switched. We moved as a group to the next court.Work consisted of:
1- Bear crawl around court 1/ Man-makers
2-Lunge walk around court 2/ LBC’s
3- Karaoke around court 3/ Decline Mercans
4- Bernie Sanders/ Curls
5- High skip/ coupon rows
6- Mosey/ coupon squats
7- Mosey/ overhead press
8- Mosey/ plank
6- Mosey/ coupon squats
4- Bernie Sanders/ curls
2- Lunge walk/ LBC’s
Coupons were returned to their home and we ended at the flag for announcements and COT.
End in COT
Location: Sherwood
Date: 2023-05-05
Weather:
Q: Zebra
PAX: 10 – Oshag, Muck, Wally World, Santa’s Little Helper, Flu Shot, Sonic, Splitter, Bettis, Lansbury, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
Rucking with a couple sandbags. 1.9 miles covered, despite what Oshag says.
Stops for some 45’s throughout. 15 reps each of top half, bottom half and full reps of exercise. Sucks for those hauling 45lb plates 😉
Colt 45 – Curls
Bolt 45 – Squats with rucks on front
Holt? 45 – Hand release mercans
We learned that running suicides with rucks is really fun
Mary finisher
LBC’s, American Hammers and Big Boy Sit ups all with Rucks
End in COT
Location: Gridlock
Date: 2023-05-04
Weather: Not Warm, but Not Hoth
Q: Sparrow
PAX: 12 – Sous Vide, Ollie, Axeman, Muck, LeBron, Bettis, Zebra, Sparrow, Steve-O, Splitter, 49er, Incognito
Warm-O-Rama
•1 big lap around the parking lot
•20 SSH (in cadence) , squats, side-to-side jumps, ice skaters, lateral butt kickers
Tha Thang
Moseyed up to the top of the parking lot to grab a coupon.
• 3 sets [Complete x10: Overhead press, burpees, big boy sit-ups, curls & incline merkin with coupon.] After the exercises were completed, run one lap around the parking lot, once pax got back to the top (middle portion) finished the lap with Imperial Walkers or lunges.
Moseyed up to the field of pain (Soccer or football field, depending on what continent you hail from) Pax paired up with a partner.
• 2 sets [One person jogged down the length of the field and back, bear crawling at least 1/4 of the way. While one partner ran down the field, the other partner attempted to complete 30 squats, 30 leg lifts, and 10 hand-release merkins.
Returned to AO
Q-Shared a word of encouragement from 1 Thessalonians 5:11
“Therefore encourage one another and build each other up, just as in fact you are doing.”
One great thing about F3 is the encouragement we get to give and receive from our brothers. Q challenged PAXs to take intentional steps to be an encouragement to those in their sphere of influence.
End in COT
Location: Sherwood
Date: 2023-05-03
Weather: Coldest 45°
Q: Wally World
PAX: 4 – Wally World, Sous Vide, Flu Shot, 49er
Warm-O-Rama
Various stretches
Tha Thang
Started with the below exercises, each PAX using some form of weight:
Overhead hold squat IC
Bear position donkey kicks IC
Bent over rows IC
Straight leg dead lifts IC
Standing marches IC
Chest press IC
Split squat IC
Dead bugs IC
Curls IC
Made our way over to the big hill and paired up for hill runs. While one partner ran the hill, the other held plank or boat position until they got back (can alternate between positions).
Moseyed back for COT.
End in COT
Location: Gridlock
Date: 2023-05-02
Weather:
Q: Zebra
PAX: 9 – Splitter, Lincoln Log, Sous Vide, Muck, Steve-O, Axeman, Phantom Menace, Incognito, Zebra
Warm-O-Rama
Deep squats, plank, runners stretch
Abe Vigodas IC
SSH IC
Tha Thang
4 minute AMRAP:
12 coupon squats
10 mericans
8 lunges
6 overhead press
Run the large loop
Mary between rounds: flutter kicks, big boys, American hammers, plank, toe taps
Welcome Daniel (FNG) our naming game was off but we’ll solidify on your second post
End in COT
Location: Gridlock
Date: 2023-05-01
Weather: Overcast. Better than being undercast.
Q: Muck
PAX: 8 – Bettis, Sous Vide, Sparrow, Lansbury, Axeman, Oshag, Santa’s Little Helper, Muck
Warm-O-Rama
That would be a no.
Tha Thang
2.4 miles, carrying weight
140 squats, 140 mercans (divided amongst seven stations)
Mumblechatter aplenty.
End in COT
Location: Gridlock
Date: 2023-04-29
Weather: Perfectissimo
Q: Jello Shot
PAX: 20 – Bam, Zebra, Muck, Wally World, Hertz, No Mas, Subject Matter, Sous Vide, Oshag, Santa’s Little Helper, Lansbury, Incognito, Radio, TLC, Bettis, 49er, Flu Shot, Baby Driver, Morpheus, Jello Shot
Warm-O-Rama
Full-body stretching
Tha Thang
Moseyed to the pool pavilion for an AMRAP:
400 meter run
40 squats
30 big boys
20 mercans
10 pull-ups
Repeat
After AMRAP, did 11s with burpees and mountain climbers. Due to the Q’s PLS (perpetual lateness syndrome, a congenital condition which inhibits one’s ability to keep track of time), 11s had to be cut short to make time for naming an FNG. Welcome Morpheus!
Before CoT, the Q gave a brief exhortation from Romans 12.
End in COT
Location: Sherwood
Date: 2023-04-28
Weather: 57° & moist
Q: Lansbury
PAX: 9 – Lansbury, Steve-O, Bootlegger, Oshag, Muck, Zebra, Sonic, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
7 Minute stretch and warm-up.
Tha Thang
You Go I Go:
30 Rounds (15 pp):
5 Dry docks
10 Merkins
15 Air Squats
DORA on hill:
100 – Sit ups
200 – Lateral Hops
[Didn’t reach]
300 – Mt. Climbers
400 – OHC
2 Minutes of Mary
End in COT
Location: Gridlock
Date: 2023-04-27
Weather: Nice and clear-ready for warmer however
Q: Axeman
PAX: 17 – Baby Driver, Lincoln Log, Wally World, Slim Jim, Count Chocula, Muck, 49er, LeBron, Sous Vide, Flu Shot, Incognito, Zebra, Lansbury, Ollie, Bettis, Wood rider (DR), Axeman
Warm-O-Rama
Pax moseyed to the top tier and were led through SSH’s, grass grabbers, Frankensteins, high knees, butt-kickers, and pigeon pulls.
Tha Thang
Today’s workout was sponsored by Sesame Street. PAX were in a circle and performed the exercise that corresponded to the letters in their name. We moved around the circle using everyone’s first letter, then second, etc. Many SSH’s and wall sits were done as apparently Gridlock names everyone using the same letters. 490 SSH’s were done along with 10 minutes of wall sits.
End in COT
Location: Gridlock
Date: 2023-04-25
Weather: High 30s
Q: Wally World
PAX: 12 – Wally World, Bettis, Wood rider (DR), Muck, Sous Vide, Axeman, Snowflake, Steve-O, Splitter, Phantom Menace, Incognito, 49er
Warm-O-Rama
Various stretches focused on hips, hamstrings and upper body
Tha Thang
Interval runs – 1 minute of all you got running followed by 1 minute of SLOW mosey (focusing on recovering your breathing). We did 5 of these intervals, then took a quick stretching and exercise break.
Exercises:
– seated leg lifts IC
– donkey kicks IC
– cockroaches IC
We then completed another 5 interval runs. Finished with cooldown stretching at the flag.
End in COT
Location: Birds Nest
Date: 2023-04-24
Weather: 33
Q: Bootlegger
PAX: 5 – Bootlegger, Quick Match, Manchild, Sour Mash, Doc Holiday
Warm-O-Rama
None
Tha Thang
1/4 mile ruck
100 merkins
25 pull-ups
100 dips
25 burpees
1/4 mike ruck
1 min wall sits
12 lunges
20 squats
12 reverse lunges
(Repeat three times)
1/4 mike ruck
25 yard bear crawl with ruck
25 yard side crawl with ruck
25 yard other side crawl with ruck
25 yard crawl bear with ruck
Finish with abs!
End in COT
Location: Gridlock
Date: 2023-04-24
Weather: Almost freezing 😔
Q: Zebra
PAX: 9 – Bettis, Sous Vide, Oshag, Muck, Flu Shot, Sparrow, Splitter, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch oyo
Tha Thang
Just a ruck for a mile and half to the scoreboard hill.
2x
Jump over ruck hurpees
Ruck up the hill
Squat thrusters
Overhead carry down the hill
Finished with rucking the parking lot including: Backwards rucking, double time, lunge walk and flutter kicks
End in COT
Location: Birds Nest
Date: 2023-04-20
Weather: Clear and cool
Q: Doc Holiday
PAX: 6 – Doc Holiday, Sour Mash, Quick Match, Linguine, Beethoven , Bootlegger
Warm-O-Rama
5 min dynamic stretching
Tha Thang
200 curls with coupon
175 air squats
150 overhead presses with coupon
125 kettle bell swings
100 Merkins
75 thrusters with coupon
50 Bonnie Blair’s
25 big boys
After each set of 25 run 25 yards and do 3 burpees.
200 yard run buy in
End in COT
Location: Gridlock
Date: 2023-04-22
Weather: 40’s – was sunny, clear, and quite beautiful by the end of the workout
Q: Incognito
PAX: 17 – Zebra, Baby Driver, No Mas, Radio, Count Chocula, Axeman, Armstrong, TLC, Kat Scan (DR), Chewbacca, Buffet, Red Cross, 49er, Flu Shot, Moonlight, Oxy, Incognito
Warm-O-Rama
SSH IC
Frankensteins IC
Hillbillies IC
Abe Vgoda IC
Grass Grabbers IC
Copperhead Squat IC
Merkins IC
Stretches in plank position
Run in place
High Knees
Knees out
Butt-kickers
Light Jacks
Run Lunges
Supemans IC
Tha Thang
Lunge walk to first set of stairs
Mosey to coupons; every other person grab a coupon
Partner up with someone you don’t like; my partner was the only one who actually followed this instruction.
BOMBS’M
Brickpees – 50
Overhead Press – 100
Merkins – 150
Bicep Curl – 200
Squats w/coupon – 250
(Mary) LBC w/coupon – 300
One partner did the exercise while the other partner ran to 2nd crosswalk and did 5 BBS or Gas Pumpers
Upon completion we put the coupons back and moseyed to the flag
End in COT
Location: Sherwood
Date: 2023-04-21
Weather: Nice nice
Q: The Janitor
PAX: 6 – Lansbury, Zebra, Flu Shot, Steve-O, Muck, The Janitor
Warm-O-Rama
Stretchies
Tha Thang
We rucked a cool figure 8 kind of route up past the basebal stadium, by Nutter, then around commonwealth and then back around the softball fields. We bear crawled up the baseball stadium drive and stopped for some merkins along the way
End in COT
Location: Gridlock
Date: 2023-04-20
Weather: Not to hot not to cold
Q: LeBron
PAX: 15 – Wally World, Lansbury, Bam, Sous Vide, Steve-O, Ollie, Baby Driver, Axeman, Muck, Incognito, Count Chocula, 49er, Lincoln Log, Zebra, LeBron
Warm-O-Rama
Side straddle hops
High knees
Butt kicks
Karaoke
Over the fence under the fence
Mosey
Tha Thang
Buy in 15 man-makers in 1 min rest remaining
15 min AMRAP
200 meter run
5 ground to overhead
10 curls
10 tricep extensions
15 big boy sit-ups
Rest 2 min
2 4 min AMRAP with min rest in between
2 up down manmakers
4 overhead press
6 lunges
End in COT
Location: Sherwood
Date: 2023-04-19
Weather: Delectable
Q: Steve-O
PAX: 7 – Splitter, Sous Vide, Showcase Showdown, Brown Note, Flu Shot, Lansbury, Steve-O
Warm-O-Rama
Static stretches as we went through the 5 core principles of F3 and everyone’s name.
Tha Thang
Mosey to baseball park entrance
Top of hill exercise
Mosey down
Ab / core exercise
Jailbreak up hill to entrance
Exercise
Mosey Down
Ab / core exercise
Jailbreak up hill to entrance
Repeat 10(ish)x
Mosey back to start, burpees, cockroaches, Al gore to end.
End in COT
Location: Gridlock
Date: 2023-04-18
Weather: Chilly – go away, bring on the heat
Q: Oshag
PAX: 10 – Phantom Menace, Santa’s Little Helper, Oshag, Incognito, 49er, Muck, Axeman, Steve-O, Sous Vide, Zebra
Warm-O-Rama
Zebra led warm-up
Tha Thang
Deck O Death – thanks to Incognito for being my seeing eye dog and reading the cards.
End in COT
Location: Birds Nest
Date: 2023-04-17
Weather: A cool breezy 37
Q: Quick Match
PAX: 5 – Bootlegger, Sour Mash, Linguine, Beethoven , Quick Match
Warm-O-Rama
A little stretching OYO.
Tha Thang
PAX started with a 1/2 mile relay run with the last PAX in the line sprinting to the front of the line and replacing the first PAX.
Next, the PAX stopped to do uphill sprints followed by an exercise once PAX walked back down the hill.
40 yard uphill sprint- 15 Merkins
40 yard uphill sprint- 30 walking lunges
40 yard uphill sprint- 15 tricep dips
40 yard uphill sprint- 15 burpees
40 yard uphill sprint- 15 squats
40 yard uphill sprint- 1 min. Plank
PAX jogged 1/4 mile and happened to find another hill to sprint up.
40 yard uphill sprint- 15 squat jumps
40 yard uphill sprint- 25 calf raises
40 yard uphill sprint- 15 plyo merkins (2 sec. hold at the bottom of the merkin)
40 yard uphill sprint- 30 lunge hops
40 yard uphill sprint- 15 reach down SSH’s
40 yard uphill sprint- 40 yard uphill bear crawl
PAX cooled down will walking to the parking lot for COT.
End in COT
Location: Gridlock
Date: 2023-04-17
Weather: 40s and breezy
Q: Wally World
PAX: 10 – Wally World, Chewbacca, Steve-O, Muck, Flu Shot, Dub-K, Sparrow, Sous Vide, Phantom Menace, Splitter
Warm-O-Rama
None
Tha Thang
Rucked the parking lot loop.
Up the hill: backwards walk
Across the upper lot: rifle carry ruck/suitcase carry
Down the hill: normal ruck
Across the lower lot: normal ruck
After each lap, stopped to do one exercise:
– good mornings
– seated leg lifts
– curb step downs
– cross sit-ups
Finished with 5 BDE burpees, 5 kraken burpees, dead bugs IC & 10 mericans.
End in COT
Location: Gridlock
Date: 2023-04-15
Weather: Awesome
Q: Zebra
PAX: 3 – Zebra, Oshag, Flu Shot
Warm-O-Rama
Rucking
Tha Thang
Rucking
End in COT
Location: Gridlock
Date: 2023-04-13
Weather:
Q: Manchild
PAX: 7 – Manchild, Bootlegger, Quick Match, Sour Mash, Linguine, Beethoven , Doc Holiday
Warm-O-Rama
Stretches and deeeeep squats
Tha Thang
Pax followed ManChild with coupon work, then push ups, then up and down stadium steps doing air squats at the bottom. Then a lap around the track holding a coupon in one hand or above the head.
All that X2
Tried our best to honor Jesus
End in COT
Location: Sherwood
Date: 2023-04-14
Weather: Very nice, great success
Q: Steve-O
PAX: 8 – Sparrow, Muck, The Janitor, Oshag, Flu Shot, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Variety of stretches to warm up the body and get set
Tha Thang
Rucked the loop, lunges and merkin stations, ended with toe touches w your ruck above your head and 25 reckless merkins
End in COT
Location: Gridlock
Date: 2023-04-13
Weather:
Q: Zebra
PAX: 12 – Oshag, Wally World, Sous Vide, Baby Driver, LeBron, Axeman, Ollie, Steve-O, Muck, Zebra, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
Lots of stretching and a short mosey to warm the body and muscles up
Tha Thang
Strength Interval Training (SIT) with periods of active recovery. 1/2 the pax performed AYG Sprint at each level of the parking lot followed by a walk back while the other pax did AMRAP coupon work.
1st Tier – Sprint paired with coupon curls
Mary work in recovery
2nd Tier – Sprint paired with overhead coupon hold
Mary
3rd Tier – Sprint paired with coupon bench press
Stretch recovery
4th Tier -Sprint paired with skull crushers
Finisher:
60 seconds wall sit
30 seconds max air squats – butt to bench
60 seconds wall sit
10 jump squats
End in COT
Location: Sherwood
Date: 2023-04-12
Weather: 45 and clear
Q: Peffercorn (DR)
PAX: 10 – Oshag, Showcase Showdown, Flu Shot, Sous Vide, Slim Jim, Lansbury, Steve-O, 49er, Splitter, Peffercorn (DR)
Warm-O-Rama
15 SSH
10 Baby Arm Circles
10 Bac Bacs
Willie Mayes Hayes (L/R)
5 Good Mornings
Tha Thang
Buy-in: 15 burpee jump over ruck
Thang: 11’s (each round reps add to 11 (1/10, 2/9, etc)
One end: ruck merkins
Angry bear crawl
Other end: ruck no surrenders
Overhead carry back
End each round with an endorphin (60/40 sandbag)
Cadence rounds: x2
10 curls
10 skull crushers
10 squats
10 low to high planks
Mary:
Flutter kicks, ruck overhead
Hammers with ruck
Guantanamo
Showcase called for 20 side leg raises each side
End in COT
Location: Gridlock
Date: 2023-04-11
Weather: Clear and 41 deg F
Q: 49er
PAX: 8 – 49er, Muck, Baby Driver, Sous Vide, LeBron, Incognito, Zebra, Peffercorn (DR)
Warm-O-Rama
Welcome Peffercorn from DR. Glad to have your shovel flag planted next to YHC’s this morning.
Arm circles – big & little, forward and reverse
Side straddle hops x20 IC
Dynamic stretches – Frankensteins, gate steps, butt kickers and high knees
Grass grabbers x15 IC
Mosey to the far corner of the lot for coupons
Tha Thang
Stations 1 and 3 are about 40 yards apart. Counted off by 2’s. 1’s started at Station 2. 2’s started at the other end.
Station 1: Coupon Complex x30
W/ coupon on the ground in an upright position
-Bent over row
-Bicep curl
-Overhead press
-Set the coupon down each time
Station 2: Coupon Carry to Station 3
Carry one coupon in a different hold each round.
-Left hand farmer carry
-Right hand farmer carry
-Rifle carry
-Tricep carry
Station 3:
15x coupon swings
15x coupon goblet squats
15x coupon swings
15x coupon goblet squats
Station 4: Coupon Lunges
Weighted lunges back to Station 1
Completed AMRAP until 6:10. Groups met in the middle and finished with 10 man-makers before returning the coupons and walking to the flag.
End in COT
Location: Birds Nest
Date: 2023-04-10
Weather: 39
Q: Bootlegger
PAX: 6 – Bootlegger, Manchild, Quick Match, Linguine, Sour Mash, Doc Holiday
Warm-O-Rama
NA
Tha Thang
Pax rucked 3.14 miles in 41:16. Pax took a merkin break at the halfway point.
End in COT
Location: Gridlock
Date: 2023-04-06
Weather: Low 50’s with threats of rain in our midst
Q: Radio
PAX: 15 – Oshag, Incognito, Bettis, Axeman, Zebra, Wally World, Baby Driver, Lansbury, Steve-O, Santa’s Little Helper, Ollie, Phantom Menace, Swift, Radio, The Worm (DR)
Warm-O-Rama
Circle up with Michael Phelps.
Then in cadence: Hillbillies (10); Imperial Walkers (8); Grass Grabbers (10); Merkins (15); and SSH (20).
Dynamic stretches: Butt Kickers; High Knees; Pigeon Pulls; and Frankensteins.
Mosey up to the coupons and settled into the baseball shelter.
Tha Thang
45 seconds of activity (some with coupons) and 15 seconds to recover X2 (double shot) while Steve-O sang to the country music playing. The activities: Upright Rows (C); Step-ups; Overhead Press (C); Box Cutters; Plank Jacks; mosey to the corner and Bernied back; Bent-over Rows (C); Mucho Legos, Chest Press (C); BBS; Bear Crawl to corner and back; Shoulder Taps; Squats (C); returned coupons with Rifle Carry; mosey back to home station.
The time went way too fast. I forgot how fast a 45 minute workout goes compared to an hour long Q. It was great to have Da Worm (DR from Illinois).
End in COT
