Location: Sherwood
Date: 2023-04-05
Weather: Chef’s kiss 🤌🏼
Q: Wally World
PAX: 4 – Wally World, Swift, Steve-O, Bettis
Warm-O-Rama
Most of the workout was a warm-o-rama
Tha Thang
Focused on functional movements, which involved a lot of hip, hamstring, and lower back stretches.
We also sprinkled in some burpees, mericans, ab exercises, and leg exercises in between.
Finished with a jog around the small loop and 3 hill sprints.
End in COT
Location: Gridlock
Date: 2023-04-04
Weather: Perfect
Q: Oshag
PAX: 10 – Santa’s Little Helper, Oshag, Zebra, Axeman, Incognito, Baby Driver, Steve-O, LeBron, Wally World, Phantom Menace
Warm-O-Rama
Coupon carry to the basketball court then dynos
Tha Thang
Round 1 – Upper Body work, PAX paired up
PAX 1 ran both courts, PAX 2 – Curls – repeato 3 times
PAX 1 Bernie one direction and then run back, PAX 2 – bench press- repeato 3 times
PAX 1 ran both courts, PAX 2 – Overhead Press- repeato 3 times
Round 2 – Altered Beep Test
5 min – 20 meter Beep Test – no drop outs, take a pause if needed, but keep moving for as much as the 5 minutes as possible
Active Recovery- 5 Man Makers, 5 American Hammers with coupon, 15 T-Jacks, 15 Big Boy Situps
5 min – 20 meter Beep Test – no drop outs, take a pause if needed, but keep moving for as much as the 5 minutes as possible
Active Recovery- 5 Man Makers, 15 SSH, 15 Big Boy Situps
Best Rifle Carry to put the coupons back doing your best to avoid Stinky Aka — Phantom Menace
End in COT
Location: Gridlock
Date: 2023-04-03
Weather: Easy Breeze
Q: Sparrow
PAX: 5 – Sparrow, Wally World, Slim Jim, Oshag, Swift
Warm-O-Rama
30 side straddle hops
10 Merkins
5 copperhead squats
Runners stretch
Tha Thang
Combination of rucking for 4-5 minutes; at various speeds, 10ish Merkins at each stop, a few curls, some squats, a few burpee’s for good measure.
Closed out with 15 Merkins, runners stretch – took prayer requests, prayed, slayed.
Welcomed FNG (Swift)
End in COT
Location: Sherwood
Date: 2023-03-31
Weather: Steady drizzle
Q: Zebra
PAX: 6 – Oshag, Flu Shot, Steve-O, Santa’s Little Helper, Phantom Menace, Zebra
Warm-O-Rama
Grab your ruck
Tha Thang
Leisurely ruck through the wood and neighborhood.
Phantom menace left some gifts for the homeowners.
3.0 miles covered.
End in COT
Location: Birds Nest
Date: 2023-03-30
Weather: Clear and cool. 37 degrees
Q: Doc Holiday
PAX: 4 – Doc Holiday, Beethoven , Manchild, Bootlegger
Warm-O-Rama
On your own
Tha Thang
1/4 mile buy in, exercise dice, 1/4 mile close out. With plate carriers.
End in COT
Location: Sherwood
Date: 2023-03-29
Weather: 31° and clear
Q: Lansbury
PAX: 4 – Lansbury, Snowflake, Steve-O, Muck
Warm-O-Rama
Usual.
Tha Thang
Two 15 Min AMRAPs. 25 Yard Star Shape. Start at center point. Run out to each point. Return to center after performing point work. Cycle clockwise.
Center Point – 5 Burpees
5 HR Merkins
10 Dry Docks
15 Sumo Squats
20 Lunges (1:1)
Center Point – 10 Bobby Hurley’s
5 Catalina Wine Mixers
10 Side Tricep Press (5/side)
15 CH Squats
20 Dead Bugs
25 Mt. Climbers (2:1)
4 MOM
End in COT
Location: Black Ops
Date: 2023-03-25
Weather: 60s° & sunny
Q: Lansbury
PAX: 23 – The Janitor, Armstrong, Lansbury, Splitter, Zebra, Whitewall, Oshag, Sparrow, Lincoln Log, Steve-O, Muck, Bootlegger, Weird Science, Yanni, Baby Driver, Incognito, Rucker, Axeman, Dub-K, Showcase Showdown, Labeouf, Fogell, Red Flanders
Warm-O-Rama
Barley pop.
Tha Thang
IYKYK. Direct any inquiries to Lansbury.
End in COT
Location: Gridlock
Date: 2023-03-28
Weather: Chilly but nice
Q: Oshag
PAX: 14 – Santa’s Little Helper, Phantom Menace, Oshag, Zebra, Fogell, Muck, LeBron, Snow White, Sous Vide, Axeman, Manny P, Inchie, Steve-O, Splitter
Warm-O-Rama
Mosey to tennis courts for dynos
Tha Thang
90 sec exercise – PAX choice but gave some options – Carolina Dry Docks, Bonnie Blairs, Bobby Hurleys, No Surrenders
Run a lap around all the tennis courts
PAX did not beat the old, broken, overweight Q so 20 Burpees were added
Repeato
Phase 2
90 Sec exercise – PAX choice – Merkins, T-Jacks, Hip Rock and Raise
Run the stairs from the courts to the top and back
Repeato
PAX did a better job of beating the Q = 10 Burpees
Repeato – each phase one time
No dogs were seriously harmed during the completion of this beatdown.
End in COT
Location: Gridlock
Date: 2023-03-27
Weather: 50, clear and breezy (of course).
Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Flu Shot, Splitter
Warm-O-Rama
None
Tha Thang
Rucked around 3 miles in the 45 minutes.
End in COT
Location: Birds Nest
Date: 2023-03-27
Weather: Clear cool
Q: Linguine
PAX: 5 – Bootlegger, Manchild, Beethoven , Sour Mash, Linguine
Warm-O-Rama
Stretch
Tha Thang
– Weighted vest bleacher climb
– 10 merkins
– 10 dips
Repeat 10x
– ab circuit cool down
End in COT
Location: Gridlock
Date: 2023-03-25
Weather: Perfect
Q: Oshag
PAX: 12 – Santa’s Little Helper, Oshag, Incognito, Lincoln Log, Red Cross, Hertz, El Fed, Radio, Axeman, Muck, Baby Driver, Zebra
Warm-O-Rama
Mosey to basketball courts for dynos then mosey to pull-up shelter
Tha Thang
Secret Service Fitness Test
10 Pull-ups
40 Merkins
40 Big Boy Sit Ups
Run – our loop is a little over a mile total – out and back to the shelter
10 Pull-Ups (reverse the grip from the first evolution)
40 Merkins
40 Big Boy Sit Ups
Recover mosey back to the basketball courts
Active recovery – Plank Jacks, Seal Walks, Reverse Lunge, Overhead claps
2nd Fitness Test – Beep Test
The first time we tried it the distance was too long.
Second time we ran side-to-side on the basketball courts (maybe too short, but it worked)
Used this version of the beep test: https://www.youtube.com/watch?v=Y82jDHRrswc
Test Data will live here: https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit#gid=0
End in COT
Location: Sherwood
Date: 2023-03-24
Weather: 70
Q: Bootlegger
PAX: 4 – Bootlegger, Muck, Splitter, Bettis
Warm-O-Rama
None
Tha Thang
Pax rucked 2.91 miles around Sherwood in 42:01. There was one minute of “double time” every three minutes.
End in COT
Location: Gridlock
Date: 2023-03-23
Weather: Perfect! As Ernie Banks would say, “It’s so nice, let’s play two!”
Q: Muck
PAX: 10 – Muck, Bettis, Incognito, Count Chocula, Baby Driver, Flu Shot, Axeman, Steve-O, LeBron, Oshag
Warm-O-Rama
– THE Runner’s Stretch
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grab an arm, bring it across (switch)
– Tricep pulls, behind head (switch)
– Michael Phelps
– Grass grabbers (15, IC)
Tha Thang
It’s almost baseball season, which means it’s time for Field of Dreams:
Teams were split into teams of four. First group ran to get coupons… groups two, three and four ran a long mosey to the 2nd tier of the parking lot.
In teams of two (one group had three), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran the inner loop of the parking lot.
1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows w/ coupon
• 4th round: Overhead press w/coupon
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)
3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/ twist
• 4th round: Side to side jump squats
Home
• Burpees (10)
Once four rounds of F.O.D. were completed, it wasn’t enough. The Pax demanded, “LET’S KEEP GOING MUCK! With a lump in his throat, the Q quietly brushed back a tear of admiration for these hard charging warriors. So, we got two more rounds in.
1st Base team returned coupons. 2nd, 3rd, and Home teams did a long mosey back to the flag.
End in COT
Location: Sherwood
Date: 2023-03-22
Weather: Drizzly but a wee bit warm
Q: Steve-O
PAX: 5 – Con-Air, Bettis, Splitter, Slim Jim, Steve-O
Warm-O-Rama
Various and sundry stretching OYO, a few air squats and mosey the long way to the front of the baseball field
Tha Thang
– 80% Sprint up hill to the UK/Kentucky Sign
– Exercise at top
– Mosey half way down, walk remainder
– Ab exercises at the bottom
– Repeat x 10 rounds
– Top of the Hill Exercises: Burpees, Squats, Merkins, Walk Outs, Bonnie Blairs, Carolina Dry Docks, Reverse Lunges, BirdDogs, Punch Throughs, TNT Toads
– Mosey back to base.
THIS F3 BEAT DOWN PLAYLIST WAS BROUGHT TO YOU BY:
End in COT
Location: Gridlock
Date: 2023-03-21
Weather: 26° and Crisp
Q: Lansbury
PAX: 14 – Incognito, Slim Jim, Snow White, Steve-O, Zebra, Bettis, Axeman, Splitter, Manny P, Sous Vide, Muck, Baby Driver, Lansbury, Phantom Menace
Warm-O-Rama
Walk out planks
Runner’s stretches
Abe Vigoda’s IC
Copperhead Squats IC
Arm circles
Arm stretches
Tha Thang
Playlist: https://music.youtube.com/playlist?list=PL1vFF76EDk4I_-ZGnV0UgmJhfgP1LBcYK&feature=share
Stack the exercises. Add 1 minute to each cycle.
Cycle: 1 8 Man Makers/Burpees (1 minute)
Cycle: 2 +50 flutter kicks (2 minutes)
Cycle: 3 +50 Seat Squats (3 minutes)
Cycle: 4 +30 HR Merkins (4 minutes)
Cycle: 5 +100 Jump Ropes (5 minutes)
Cycle: 6 +60 Big Boy Sit-ups (6 minutes)
Carry coupons ≈1/8 mile to road. Backward coupon carry ≈1/8 mile uphill.
4 minutes of Mary.
End in COT
Location: Birds Nest
Date: 2023-03-20
Weather: 20s
Q: Bootlegger
PAX: 3 – Bootlegger, Beethoven , Doc Holiday
Warm-O-Rama
None
Tha Thang
Pax rucked 1/2 mile to the playground and dropped the ruck sacks. Pax did max rep pull-ups followed by max rep merkins three times with a 400m group jog in between each set. Pax picked up ruck sacks and continued ruck for 1 mile.
End in COT
Location: Gridlock
Date: 2023-03-20
Weather: Clear and cool. Like that girl that turned me down for Senior Prom. 🙂
Q: Muck
PAX: 4 – Muck, Sous Vide, Bettis, Slim Jim
Warm-O-Rama
“Not gonna do it. Wouldn’t be prudent at this juncture.”
Tha Thang
Timed ruck. 3:30 ruck, 1:30 PT AMRAP.
Exercises:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bench Press
– Lunge walk
Bernie for a bit. Return to flag (well, we would have returned to flag had I not left it at the park on Saturday.)
End in COT
Location: Gridlock
Date: 2023-03-18
Weather: Upper 20’s – clear and not windy like I expected
Q: Incognito
PAX: 17 – Chewbacca, Wally World, Sous Vide, Bettis, Splitter, Muck, Axeman, Lincoln Log, Red Cross, Buffet, Snow White, Cockroach, Manny P, Zebra, Oshag, Santa’s Little Helper, Incognito
Warm-O-Rama
Today is Q School – all about learning how to Q
I’ll be giving you tips and requirements and will call them out accordingly
Requirement – Before any muscle engagement – first thing you do is the disclaimer
Tip – call out a one minute warning before the WO
Tip – Start on Time
Tip – if there are FNG’s start with 5 Principles of F3
Tip – good to start off with a Count-o-Rama and after any significant location movement
Tip – first exercise should be a Warmup or COP – get the blood flowing and the body warm
Jogging/Moseying is a great way to do this – we went around the lower half of the parking lot
That’s what we started with
Tip – always watch out for the Six – anyone more than 50 feet ahead of the six does burpees until the six passes them
Count-o-Rama
Stretching – two types – Static and Dynamic
Tip – Include both
We did some stretches
Tha Thang
Let’s do some exercises using cadence count – how do you do cadence count?
1. The next exercise is….name the exercise (Merkins) – wait for confirmation
2. Starting position….Move (this tells everyone to get in position – wait until they are)
3. In Cadence…(wait for confirmation) Exercise
Inflection in the count marks the last rep
4. After doing the exercise you state “Recover” to signal the set is complete
Absent a “Recover” statement, you hold your position
Do the Merkins – 4-count is the most common, but doesn’t have to be
American Hammers IC
Typically each count is a movement within the exercise; but doesn’t have to be
Next up is Slo-Mo Merkins (1,2,3,4 down 5,6,7,8 up)
Tip – Counting cadence makes it harder to breath, you’ll expend more energy than most
Tip – always ok to ask for help
Zebra led us in SSH’s IC
Next exercise I’m not going to say Recover at the end
Merkins IC – Plank Jacks IC – Slo-Mo Merkins IC – finally “Recovery”
Tip – A good way to fill time is to move
Next we’ll go to the far end of the lower tennis courts, I’ll lead, let’s not forget the six
Count-o-Rama at Tennis Court
We don’t stress this enough, but every WO is a competition – it’s You vs. You
Tip – Focus on Form – good form maxes out the benefit and minimizes likelihood of injury
We talked about modifying; modifying can be whatever you need, to include lowering rep count
More running and a good focus on form
We did suicides using all 8 tennix courts
Do a single perfect merkin at each stop
Mosey back to parking lot coupons
Count-o-Rama at coupons
But how do I design a workout?
Tip – F3 website has an Exicon: https://f3nation.com/exicon/
AMRAP – 5 minutes
10 Merkin on block to Bent-over-Row
5 Clapper Merkins
5 Mucho-Lego
Some tips on options for leadng exercise:
Acronym exercises (BOMBS, ALARM, BLIMPS, etc.) – you can lookup in F3 Lexicon
Dora 1-2-3 – introduce the Flapjack concept, 100 – 200 – 300 Chest, Core, and Legs – you can lookup in F3 Lexicon
IC Work
Sometimes all you have to do is mixup the pace of an exercise
Curls IC
Slower Curls IC (2 down, 2 up)
Copperhead Curls IC (3 down, 1 up)
Tip – If more than 20% of PAX are giving up, good idea to stop your cadence count
Tip – Good idea to close with Mary, which means abs/core
From the Exicon I found out American Hammer is now also called the Zelensky Twist
Zelensky Twist IC
Flutter Kicks IC
Dolly IC
James Bond IC
Box Cutters IC
Tip – If you screw up, stay calm and keep going
Tip – Don’t be stupid, and don’t take unnecessary risks
Requirement – Name any FNG’s
Tip – do a Name-o-rama near the end and video record it so that you can play it back later to do the Backblast. These get loaded in the paxpics Slack channel if you so choose
Requirement – COT (Circle of Trus)
Do not have to pray, just need to lift up concerns and praises
Certainly can pray if you so choose
Might end with something devotional if you so choose
Last Requirement – Write the Backblast – there is a Backblast channel on slack with a link to write the backblast
Sign up to Q – we have plenty of openings
End in COT
Location: Gridlock
Date: 2023-03-16
Weather: Brisk
Q: Steve-O
PAX: 8 – Axeman, Oshag, Sous Vide, Zebra, Bam, Steve-O, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Various and sundry stretches, mosey to coupons
Tha Thang
12 Hairburners (6 a side)
25 Coupon Squats
12 WWI Sit Ups
25 Merkins
50% Mosey
Reach Down side of Parking Lot – Intermittent Bear Crawl to bottom tier
Mosey across bottom tier Bernie up to starting spot
Repeat as many as possible
After last set of exercises moseyed to bear crawl start and bear crawled all the way to the flag – that didn’t suck.
BEATDOWN PLAYLIST OF THE DAY:
End in COT
Location: Sherwood
Date: 2023-03-17
Weather: Pretty Irish
Q: The Janitor
PAX: 6 – Steve-O, Flu Shot, Bettis, Oshag, The Janitor, Santa’s Little Helper
Warm-O-Rama
Too windy
Tha Thang
We rucked for distance, goal was 3 miles and we hit 2.9
End in COT
Location: Birds Nest
Date: 2023-03-16
Weather: A brisk 28
Q: Quick Match
PAX: 7 – Doc Holiday, Bootlegger, Quick Match, Big E, Beethoven , Sour Mash, Linguine
Warm-O-Rama
Arm circles forward and backwards, Michael Phelps, quad stretch’s, squat stretches, a little OYO also.
Tha Thang
10 merkins
50 squats with side leg lift, alt. sides
50 side lunges with knee lift, 25 each side
10 merkins
50 side plank hip lifts, 25 each side
50 side crunches, 25 each side
10 merkins
50 calf raises with coupon
50 sumo squat pulses with coupon
10 merkins
50 bicycle crunches
50 V ups
10 merkins
50 small squat hops forward and back
50 elevated hip/bridge lifts
10 merkins
50 Superman’s hold the last for 5 breaths
50 mountain climbers
10 merkins
50 Laying inner thigh pulses left side
50 Laying inner thigh pulses right side
10 merkins
50 Kneeling side leg lift, 25 each side
50 curtesy lunges, alt. sides
10 merkins
50 second elbow plank
50 second wall sit
10 merkins
PAX got done in time to do a little football sideline to sideline work.
10 merkins one one sideline, run to opposite side line 1 big boy.
Run to opposite sideline for 9 merkins, run to other sideline for 2 big boys.
Run to other sideline for 8 merkins, run to other sideline for 3 big boys.
Continue this until 10 big boys on one sideline and no merkins on the other.
End in COT
Location: Gridlock
Date: 2023-03-14
Weather: 29 and icy
Q: Bootlegger
PAX: 11 – Bootlegger, Cockroach, Sous Vide, Incognito, Steve-O, Axeman, Muck, Golden Shower, Con-Air, Manny P, Snow White
Warm-O-Rama
Side straddle hops
Grass graders
Runner’s stretch
Downward dog
Upward dog
Tha Thang
PART 1:
Pax ran to the other baseball parking lot (1/2 mile) and did 100 merkins and 100 squats with 100 m sprints after every 25 reps (8 sprints total).
PART 2:
Pax ran to shelter (1/4 mile) and did four sets of max pull-ups -3, 100 m sprint, 100 m walk back with overhead claps, and 25 gas pumpers.
PART 3:
Pax ran back to the flag (1/4 mile)
End in COT
Location: Birds Nest
Date: 2023-03-13
Weather: 35 with lite drizzle
Q: Sour Mash
PAX: 6 – Doc Holiday, Sour Mash, Bootlegger, Quick Match, Beethoven , Manchild
Warm-O-Rama
OYO
Tha Thang
PAX rucked 2 miles wile switching off carrying 55# dumbbells and 50# sandbag.
End in COT
Location: Gridlock
Date: 2023-03-13
Weather: Cold with rain and sleet
Q: Zebra
PAX: 5 – Sous Vide, Muck, Flu Shot, Lincoln Log, Zebra
Warm-O-Rama
Ruck up and grab extra weights
Tha Thang
Rucked most of the loop while sharing 2 sandbags as extra weight. Stopped for PT a few times when trading the sandbags. Added some backwards walking for Lansbury.
End in COT
Location: Gridlock
Date: 2023-03-11
Weather: “Everyone talks about the weather, but no one does anything about it.” ~ Mark Twain
Q: Muck
PAX: 14 – Hertz, Wally World, Lincoln Log, Subject Matter, Sous Vide, Bettis, Oshag, Radio, Axeman, Count Chocula, Incognito, Splitter, Slim Jim, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (Willie Mays Hayes) (switch)
– Monkey Humpers, AMRAP (did it to Bobby Brown’s “Humpin’ Around”)
– Cross feet, bend and hang (switch)
– Tricep pulls behind head (switch)
– Grass grabbers, 10, IC
Tha Thang
First, the pax divided into four teams to find our Body Weight Final Four out of these 32 exercises (15 reps each):
Body Weight Division:
Abe Vigodas
American Hammers
Backward Lunge
Big boy situps
Bobby Hurleys
Box cutters
Burpees
Butt kickers
Catalina Wine Mixers
Copperhead Squats
Cross crunches
Dead bugs (Note: WW was chafed when they were eliminated)
Diamond merkins
Flutter kicks
Grass grabbers
Hillbillies
Ice skaters
Imperial walkers
Jump rope
LBC’s
Lunge, with twist
Mercans, with rotation
No Surrenders
Nolan Ryans
Overhead Claps
Plank jacks
Side Straddle Hops
Side to side jump squats
Squats
Step back lunges
V-ups
Wide mercans
Movement between rounds was determined by the Q, but it could not be a mosey (bernies, lunges, side shuffles, lunge walk, etc.)
We gathered back at the flag to determine our Body Weight champion, which turned out to be… Plank Jacks!
Then, we moseyed to the coupons to find our Coupon (Weighted) Champion between the following:
Weighted Division:
Bench Press
Coupon swings
Curls
Dips (using coupon)
Man makers
Murder Bunnies
Overhead Press
Raggedy Ann’s
The champion of the Weighted Division for the second year in a row… Curls!
The Championship round was between Plank Jacks and Curls. THIS YEAR’S WINNER IS… CURLS!!!
We then Bernied & Lunge Walked back to the flag for 15 minutes of pax choice Mary. (Will adjust the timing for next time)
End in COT
Location: Gridlock
Date: 2023-03-02
Weather: Chilly but dry
Q: Axeman
PAX: 14 – Wally World, Steve-O, Slim Jim, Muck, Oshag, Sous Vide, Bam, Splitter, Axeman, Incognito, Baby Driver, LeBron, 49er, Count Chocula
Warm-O-Rama
Mosey to coupons followed by SSH’s, Michael Phelps, butt kickers, high-knees, Frankensteins and quad-pulls
Tha Thang
Pax performed some tabata- 45 seconds on followed by 15 seconds of rest. After each set of upper, lower and core pax moseyed around either the first two levels or first and third level of lot. Exercises were each performed twice with coupons as appropriate. Reps were as follows:
Curls
Coupon squats
Box cutters
Overhead press
Coupon Lunges
Dead bugs
Grave diggers
Monkey humpers
Crunches
Man Makers
Bonnie Blairs
V-ups
End in COT
Location: Birds Nest
Date: 2023-03-09
Weather: 36
Q: Manchild
PAX: 7 – Beethoven , Bootlegger, Linguine, Sour Mash, Doc Holiday, Quick Match, Manchild
Warm-O-Rama
Lap
Tha Thang
Partnered up: only 1 PAX works at a time
Each station was an 8 minute AMRAP workout, then rotate. The number of reps was per team.
Station 1: 50 coupon goblet squats, 50 deadlifts 95#
Station 2: 40 cleans 95#, 40 KBS 53#
Station 3: 200 single unders jump rope, 20 truck bed up/downs
Station 4: 20 man-makers 30# DBs, 20
sandbag throws over shoulder 50#
**Each PAX also had to row 20 calories per station during their rest period
End in COT
Location: Sherwood
Date: 2023-03-08
Weather: 30, felt like 20
Q: Wally World
PAX: 8 – Wally World, Steve-O, Sous Vide, The Janitor, 49er, Phantom Menace, Oshag, Santa’s Little Helper
Warm-O-Rama
Various stretches
Tha Thang
Moseyed to the spot where the path meets the arboretum entrance drive. PAX ran to the main parking lot and completed mountain climbers until all PAX reached the parking lot. Q then led different IC exercises before PAX slow moseyed back to the starting point. Before running again, Q led different IC stretches.
End in COT
Location: Gridlock
Date: 2023-03-07
Weather: extra gloomy
Q: The Janitor
PAX: 14 – Sous Vide, Count Chocula, LeBron, 49er, Axeman, Baby Driver, Incognito, Bettis, Steve-O, Slim Jim, Wally World, Con-Air, The Janitor, Phantom Menace
Warm-O-Rama
yoga, ssh, slowwww saturday nights
Tha Thang
pax split in half, group 1 started at bottom of lot, group 2 went up to the coupons to start. Both groups completed 7 reps of each exercise, snaking through the parking lot until meeting in the middle. Group 2 carried coupons with to assist with the exercises. Group 1 did not carry weight, because they had to run uphill. Once we met in the middle everyone partnered up and did 7 block over bropees.
Returned coupons after 3 rounds and moseyed back snake-like through the parking lot.
End in COT
Location: Birds Nest
Date: 2023-03-06
Weather: 50 and clear
Q: Bootlegger
PAX: 8 – Bootlegger, Big Spoon, Sour Mash, Beethoven , Quick Match, Manchild, Doc Holiday, Linguine
Warm-O-Rama
None
Tha Thang
Pax grouped up into two-man teams and alternated running around four light poles in the parking lot that made a square(approx. 300m). The other pax did an exercise for the duration of his partner’s run. After both pax completed the run and exercise, as a team, they moved the coupon to the next light pole.
Pole 1: Merkins/run
Coupon sled push to pole 2
Pole 2: Plank with alternating hip drop/run
Coupon sled push to pole 3
Pole 3: Goblet coupon squats/run
Coupon sled push to pole 4
Pole 4: Overhead coupon press/run
Coupon sled push to pole 1
Pole 1: Burpees/run
Coupon overhead carry to pole 2
Pole 2: Manmakers with coupon/run
Coupon overhead carry to pole 3
Pole 3: Trusters with coupon/run
Coupon overhead carry to pole 4
Pole 4: Big boys/run
Coupon overhead carry to pole 1
Pole 1: Coupon swings/run
Coupon murder bunnies to pole 2
Pole 2: Curls/run
Coupon murder bunnies to pole 1
1 minute of flutter kicks
End in COT
Location: Birds Nest
Date: 2023-03-02
Weather: Warm and cloudy
Q: Doc Holiday
PAX: 8 – Doc Holiday, Big E, Bootlegger, Big Spoon, Manchild, Quick Match, Beethoven , Sour Mash
Warm-O-Rama
On your own
Tha Thang
2.5 mile ruck carrying heavy things plus burpees, merkins, and air squats.
End in COT
Location: Gridlock
Date: 2023-02-28
Weather: High 40s – no complaints
Q: Wally World
PAX: 20 – The Janitor, Muck, Manny P, Snowflake, Count Chocula, Hooker, Con-Air, Sous Vide, 49er, Axeman, Baby Driver, Sparrow, Splitter, Steve-O, Slim Jim, Wally World, Phantom Menace, Oshag, Snow White, Santa’s Little Helper
Warm-O-Rama
Various stretches to loosen hips, legs and upper body
Tha Thang
Moseyed to the basketball courts. PAX completed 10 reps of 4 different types of burpees in each far corner of the basketball courts:
Corner 1: BDE burpees – burpee with 2 lunges and a squat
Corner 2: Kraken burpees – burpee with 3 hand release mericans
Corner 3: Catalina burpees – burpee with catalina
Corner 4: Regular burpees
After each corner, PAX moseyed to the center of the courts and completed 10 big boy sit-ups before moving to the next corner.
End in COT
Location: Birds Nest
Date: 2023-02-27
Weather: 50 with a light drizzle
Q: Quick Match
PAX: 7 – Doc Holiday, Bootlegger, Manchild, Quick Match, Beethoven , Linguine, Big Spoon
Warm-O-Rama
Arm circles, Michael Phelps, runners stretch, deep leg stretch and a little OYO.
Tha Thang
All PAX completed the name game by working out as a group to each PAX’s F3 name. Each letter of the alphabet represented an exercise and also the duration or rep count of that exercise.
A- 45 sec. plank
B- 50 side straddle hops
C- 30 squats
D- 10 burpees
E- 1 min wall sit
F- 15 merkins
G- 20 arm circles
H- 20 squats
I- 30 side straddle hops
J- 45 sec. plank
K- 10 merkins
L- 2 min wall sit
M- 20 burpees
N- 25 squats
O- 25 burpees
P- 15 arm circles
Q- 45 sec plank
R- 15 merkins
S- 30 burpees
T- 30 arm circles
U- 40 merkins
V- 3 min wall sit
W- 20 burpees
X- 60 side straddle hops
Y- 45 sec plank
Z- 20 merkins
We had to cut the exercises in half toward the end due to time constraints. With the exercises cut in half the Q turned up the tempo.
End in COT
Location: Gridlock
Date: 2023-02-27
Weather: “As cool as the other side of the pillow.” ~ Stuart Scott
Q: Muck
PAX: 8 – Wally World, Sous Vide, Lincoln Log, Snowflake, Slim Jim, Muck, Oshag, Santa’s Little Helper
Warm-O-Rama
Hmmmmmm…. no.
Tha Thang
Standard Muck Ruck
2.4 mile loop (minor shortcut at the end)
20 squats/ 20 mercans at seven stations.
Welcome Slim Jim! Snap into one! 🙂
End in COT
Location: Sherwood
Date: 2023-02-24
Weather: 36
Q: Bootlegger
PAX: 9 – Bootlegger, Oshag, Lansbury, Steve-O, Con-Air, Hooker, Jabberjaw, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
None
Tha Thang
Pax rucked around Sherwood with rucksacks. During ruck, all pax took turns farmer carrying two 55lb dumbbells.
End in COT
Location: Birds Nest
Date: 2023-02-23
Weather: 60/breezy/mid-cloud cover
Q: Manchild
PAX: 7 – Beethoven , Big E, Linguine, Sour Mash, Bootlegger, Quick Match, Manchild
Warm-O-Rama
Track lap
Tha Thang
On track W/ vest
5 single leg raises (2 is 1)
10 push ups
15 air squats
Run 100 M, walk 100 M
Repeat
We finished ~6 laps
End with vest-off lap
Easy stretch
25 big boy sit ups
End in COT
Location: Gridlock
Date: 2023-02-23
Weather: Upper 50s, wet but not raining
Q: 49er
PAX: 11 – 49er, Muck, Oshag, Axeman, Incognito, Zebra, Count Chocula, Baby Driver, Chewbacca, Buffet, Lansbury
Warm-O-Rama
Today’s beatdown playlist by Scott Bradlee’s Postmodern Jukebox (https://postmodernjukebox.com/)
Today’s order came from Chatgpt.
Michael Phelps OYO x 30 seconds
Upper Body Stretches
-Cross body
-Behind head
Bend & hang
15x Gr”ass” Grabbers
30x SSHs IC
Tha Thang
Stations 1 and 3 were at opposite ends of the lot.
Station 1: Coupon Complex x10 x3 Rounds
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: Coupon Swings x15 x2 Rounds
15x coupon swings
15x coupon goblet squats
Station 4: Coupon Lunges
Weighted lunges back to Station 1
Completed AMRAP until 6:10 and returned the coupons.
No time for a cool-down. Moseyed to the flag.
End in COT
Location: Sherwood
Date: 2023-02-22
Weather: Nippy with a light drizzle
Q: Steve-O
PAX: 10 – Sous Vide, Lincoln Log, 49er, The Janitor, Muck, Con-Air, Hooker, Lansbury, Steve-O, Discount Double Check
Warm-O-Rama
Bend and hang, runners stretch, plank, up and down dog, deep lunge, tension toad, michael Phelps, twisty turns, etc. While name o Rama -ing and sharing the 5 core principles of f3 with our three (3) FNGs! Run a warm up lap.
Tha Thang
Dora 1, 2, 3… 1, 2!
100 merkins, 10 big boys
200 Squats, plank jacks
300 American Hammers (2=1), 10 ice skaters
Run a lap
100 merkins, 10 Side straddle hops
200 Bonnie Blairs (1=1), 10 plank jacks
End in COT
Location: Birds Nest
Date: 2023-02-20
Weather: Clear, 50
Q: Beethoven
PAX: 8 – T-Rex (DR), Mississippi (DR), Sour Mash, Linguine, Quick Match, Manchild, Bootlegger, Beethoven
Warm-O-Rama
20 SSH
10 grass grabbers
Arm circles
Light jog around football field
Tha Thang
Starting at home team goal line with coupon (murder bunnies to 10 yard line)
10 yard line -10 burpees (murder bunnies to 20 yard line)
20 yard line – 20 merkins (murder bunnies to 30 yard line)
30 yard line – 30 mountain crawlers (murder bunnies to 40)
40 yard line – 40 lbc’s (murder bunnies to 50)
50 yard line – 50 air squats (leave coupon, sprint to visitor’s 40 yard line)
40 yard line – 40 lbc’s (sprint to visitor’s 30 yard line)
30 yard line – 30 mountain crawlers (sprint to visitor’s 20)
20 yard line – 20 merkins (sprint to visitor’s 10)
10 yard line – 10 burpees (sprint to visitor’s goal line)
Take another lap around the field and start again, this time at visitor’s goal line. Once you get back to the 50 yard line. You’ll once again use your coupons and murder bunnies every 10 yards and perform exercises.
Mary: 15 flutter kicks, 15 Russian twists, 15 merkins, 10 jump squats, high knees running in place, v-ups, and writing alphabet with our toes while on our backs.
End in COT
Location: Gridlock
Date: 2023-02-20
Weather: 51 and cloudy
Q: Snowflake
PAX: 8 – Zebra, Snowflake, Oshag, Wally World, Axeman, Bettis, Radio, Sous Vide
Warm-O-Rama
Quick stretch OYO
Tha Thang
Rucked the full loop with a stop in the middle where the group split into four groups of two. The groups rotated through two cycles of step ups, overhead presses, squats, and curls. Rucked back up and finished the loop.
End in COT
Location: Gridlock
Date: 2023-02-18
Weather: 20’s
Q: Incognito
PAX: 16 – Jabberjaw, Splitter, Santa’s Little Helper, Oshag, Sous Vide, No Mas, Lincoln Log, Baby Driver, TStark, 49er, Axeman, Radio, Splash Down, Wally World, Pee Wee, Incognito
Warm-O-Rama
Warmup by flag
Then mosey to basketball court with some coupons
Tha Thang
Toe taps on the cinder block, with a coupon merkin anytime we heard the word “Thunder”
Got warmed up further with some plank sprints
Next did some back and forth partner workout with the coupons
15 Curls
15 Tricep Extension
10 Merkins on the Block – Knee to Elbow
10 Thrusters
10 Crouching Cohen Curls
10 Overhead Press
Manmakers
10 Feet on the Block – Knee to Elbow (2-is-1)
15 Chest Shaver Curls
15 Bent Over Rows
20 LBC w/Coupon
20 Raggety Anne’s (10 each side)
Gave some great coaching advise along the way
Return Coupons to football field
End in COT
Location: Sherwood
Date: 2023-02-17
Weather:
Q: The Janitor
PAX: 8 – Oshag, Jabberjaw, Steve-O, Muck, Slick Willie, The Janitor, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
We did some stretchies and some squats
Tha Thang
Rucked the big loop. Had a ruck rifle carry contest and Slick Willie was the champion. He is going to have a great day today as a prize. We received several Good Mornings from passersby to which Celeb-Q Oshag required the PAX to complete burpees.
End in COT
Location: Gridlock
Date: 2023-02-16
Weather: Not storming
Q: Zebra
PAX: 12 – The Janitor, Count Chocula, Steve-O, Axeman, Baby Driver, Bam, Oshag, Santa’s Little Helper, Sous Vide, Lansbury, 49er, Zebra
Warm-O-Rama
Arm circles
Copperhead squats
Side Straddle Hops
Abe Vigoda
Plank stretching
Tha Thang
4 supersets – 3 rounds each – 15-20 reps for each exercise
SS1:
Merkins
Overhead Press
Shoulder Taps
SS2:
Step Ups
Lunge with front raise
Freddie Mercury
SS3:
Curls
Dips
Superman
SS4:
Squats
Saturday Nights
Dead Bugs
End in COT
Location: Birds Nest
Date: 2023-02-16
Weather: 65 degrees and rain
Q: Doc Holiday
PAX: 7 – Doc Holiday, Linguine, Beethoven , Sour Mash, Quick Match, Manchild, Bootlegger
Warm-O-Rama
side straddle hops, grass grabbers, air squats, arm circles, Michael Phelps
Tha Thang
1/4 mile run
100 Merkins
1/4 mile run
90 air squats
1/4 mile run
80 Merkins
1/4 mile run
70 air squats
1/4 mile run
60 Merkins
1/4 mile run
50 air squats
1/4 mile run
40 Merkins
1/4 mile run
30 air squats
1/4 mile run
20 Merkins
1/4 mile run
10 air squats
1/2 mile run
End in COT
Location: Sherwood
Date: 2023-02-15
Weather: 57 clear and windy
Q: Sous Vide
PAX: 6 – Sous Vide, The Janitor, Showcase Showdown, Axeman, 49er, Steve-O
Warm-O-Rama
Lots and lots of dynamic stuff
Tha Thang
Started with 30 second side to side jumps with a 15 second rest x 5.
Split into two groups of three and each went to a station. Stations were med ball slams, laying on the ground bench press with 40 lb. dumbbells and dragging the prowler with 20lbs on it with a rope. We continued this until time was up. IT WAS FUN!!!!!!
End in COT
Location: Gridlock
Date: 2023-02-14
Weather: 34° and clear
Q: Lansbury
PAX: 8 – Lansbury, Snowflake, Baby Driver, Sous Vide, Wally World, Incognito, Steve-O, The Janitor
Warm-O-Rama
SSH, Dynamics, Arm Circles, Toe Taps
Tha Thang
Sting Ring – Merkins & Bear Crawls
Mosey to shelter
3 Rounds: 20 hip things + 40 LBCs
2:1 Parking Lot Light Post Run w/9 stops of: 10 Merkins, 20 Big Boy Sit-ups, 30 Squats
Overhead clap walk then backward mosey back to base.
End in COT
Location: Birds Nest
Date: 2023-02-13
Weather: 30
Q: Manchild
PAX: 6 – Manchild, Bootlegger, Quick Match, Beethoven , Linguine, Doc Holiday
Warm-O-Rama
Nope
Tha Thang
2.25 miles in kit
End in COT
Location: Gridlock
Date: 2023-02-13
Weather: 28 clear and calm
Q: Sous Vide
PAX: 3 – Sous Vide, Bettis, Lincoln Log
Warm-O-Rama
None
Tha Thang
While rucking, we each took turns carrying two 25lb dumbbells. Finished with 20 side straddle hops, 30 flutter kicks and 40 mountain climbers.
End in COT
Location: Gridlock
Date: 2023-02-11
Weather: Cold but sunny
Q: Oshag
PAX: 18 – Oshag, Santa’s Little Helper, Count Chocula, Incognito, Wally World, Radio, Axeman, Splitter, Baby Driver, 49er, Subject Matter, Lansbury, Red Cross, Buffet, Lincoln Log, Chewbacca, Sous Vide, Muck
Warm-O-Rama
Dynos and moving coupons to the basketball courts
Tha Thang
PAX Lead – for the during of a song picked by the maestro, PAX lined up in formation in groups of 3-4. The PAX at the front of the line determined the exercise and the reps, the rest of the line followed. When that set was complete, the next PAX stepped up and called out an exercise and reps. Repeato until the song ended.
Once the song ended, the PAX moseyed to the Pull-Up shelter the for the fitness test.
10 pull-ups
40 Merkins
40 Big Boy Sit ups
Run a loop (turned out to be about a mile in length)
10 pull-ups (reverse the grip from the first set)
40 Merkins
40 Big Boy Sit ups
This was our practice run. Future tests will be timed.
Welcome Red Cross and Welcome Back Count Chocula!!
End in COT
Location: Sherwood
Date: 2023-02-10
Weather: Crispy nice
Q: Steve-O
PAX: 9 – The Janitor, Bettis, Dub-K, Axeman, Oshag, Muck, Steve-O, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
Al Gore’d as a couple of the PAX were dilly dallying
Tha Thang
Ruck the loop with an old school, extra heavy Coupon passed from HIM to HIM, Oshag was the Coupon Caretaker after generously donating his ruck sack to a stranger against his will. Each time the Coupon was handed off the PAX performed 3 burpees with Rucks on, the receiver of the coupon performed Superman Makers (burpees with coupon and ruck). All HIMs carried the coupon once, while the caretaker carried multiple times between each of the other HIMs turns.
End in COT
