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

Location: Birds Nest
Date: 2023-02-09
Weather: Warm but Windy

Q: Bootlegger
PAX: 7 – Bootlegger, Manchild, Doc Holiday, Big E, Beethoven , Quick Match, Sour Mash

Warm-O-Rama
Side straddle hops
Arm circles
Grass grabbers
Runners stretch
Up dog
Down dog

Tha Thang
Set 1
Merkins/coupon chest press
(alternate by 10s for 100 reps)
200m uphill sprint
200m walk
200m uphill spring
200m walk

Set 2
Big boys/American hammers
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Set 3
Curls/coupon overhead presses
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Set 4
Coupon front jump ups/coupon side jump ups (alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk

Cooldown
200m group jog

End in COT

Location: Gridlock
Date: 2023-02-09
Weather: Breezy

Q: Splitter
PAX: 10 – Lansbury, Sous Vide, Steve-O, Phantom Menace, The Janitor, Baby Driver, JuCo, Muck, 49er, Splitter

Warm-O-Rama
Some stretching + some dynamic movement

Tha Thang
Partner up and grab a coupon.

While one partner chips away at the prescribed movement, the other partner runs 50m, does 10 of a secondary movement (ie merkins, side straddle hops, mountain climbers, or air squats), and then runs back.

• 200 Kettlebell Swings
• 175 Curls
• 150 Overhead Press
• 125 Big Boy Sit-ups

Circle up and close out with 25 burpees.

End in COT

Location: Sherwood
Date: 2023-02-08
Weather: Cool crisp mid 40s

Q: Wally World
PAX: 5 – Wally World, 49er, Lansbury, Bootlegger, Sous Vide

Warm-O-Rama
OYO stretching

Tha Thang
Ran for 3 minutes, then did 5 burpees 10 mericans 15 squats and 20 side straddle hops. Repeated this until time was up.

End in COT

Location: Gridlock
Date: 2023-02-07
Weather: 42°F with a chance of fitness

Q: Splitter
PAX: 9 – Incognito, Baby Driver, Muck, Sous Vide, Steve-O, The Janitor, Sparrow, Snowflake, Lincoln Log

Warm-O-Rama
We stretched

Tha Thang
5 rounds of:
• 24 Air Squats
• 24 Merkins
• 24 Lunges
• 400m run

Rest 5 mins and grab a coupon

21-15-9
Thrusters
Block over burpees

End in COT

Location: Birds Nest
Date: 2023-02-02
Weather:

Q: Manchild
PAX: 7 – Quick Match, Linguine, Sour Mash, Bootlegger, Big E, Beethoven , Doc Holiday

Warm-O-Rama
Nah

Tha Thang
Wearing ruck on the track

Walk 200 M
Air squats in cadence, each PAX does 9 goblet squat reps holding coupon until everyone has gone

Walk 200 M
We did variations of ab workouts while each PAX completed the designated coupon workout. I.e.- 20 skull crushers during flutter kicks, 20 KBS during bike, 20 curls during plank hold… etc

We made it 5 laps. The walking was designed to be the rest.

End in COT

Location: Birds Nest
Date: 2023-02-06
Weather: 29 but felt like 79

Q: Quick Match
PAX: 6 – Beethoven , Linguine, Quick Match, Manchild, Bootlegger, Doc Holiday

Warm-O-Rama
A little OYO

Tha Thang
Partnered up and then each pair split up with a PAX on opposite sidelines of the football field. Starting at the goal line and working out to the 50, each yard line determined the amount of reps per exercise, every 10 yards switched sidelines, murder bunnies every 5 yards:

5- man makers

10-(sprint to opposite sideline) I am not worthy

15-burpees

20-(back peddle to opposite sideline) merkins on coupon

25-big boys

30- (side shuffle to opposite sideline) lunges

35- plank pull thru

40-(side shuffle to opposite sideline) coupon curls

45-side straddle hops

50-(sprint to opposite sideline) squats

Rest for 30 seconds then do it all back to the goal line for the score.

End in COT

Location: Gridlock
Date: 2023-02-06
Weather: “Clear a crystal, sharp as a knife.” Billy Joel

Q: Muck
PAX: 4 – Sous Vide, Axeman, Snowflake, Muck

Warm-O-Rama
Zilch, zip, nada

Tha Thang
Timed ruck…

3:30 Ruck, 1:30 PT AMRAP

Exercises:
– Curls
– Overhead press
– Ruck swings
– Squats
– American Hammers
– Mercans
– Bench press
– Lunge steps

Unorthodox path, due to watch reader error. 🙂

End in COT

Location: Sherwood
Date: 2023-02-03
Weather: Cold and clear

Q: Dub-K
PAX: 6 – Wally World, Snowflake, Jello Shot, Muck, Bettis, Steve-O

Warm-O-Rama
Start Rucking

Tha Thang
Ruck toward the short loop
50 step ups
Ruck
10 air squats

2 rounds
Ruck
Lunge
Ruck
Lunge
Ruck backwards
Lunge backwards
Ruck backwards
Ruck

End in COT

Location: Gridlock
Date: 2023-02-04
Weather: Crisp, clear 17 degrees (feels like 9)

Q: Radio
PAX: 12 – Dub-K, Wally World, The Janitor, Bettis, Jello Shot, Sous Vide, Muck, Axeman, Hertz, Lansbury, 49er, Radio

Warm-O-Rama
Michael Phelps and overhead arm stretches;
Dynamic stretches – butt kickers, pigeon pulls, walking knee hugs, high knees & Frankensteins;
Static stretches (in cadence) – imperial walkers (10), grass grabbers (12), and SSH (15). We did 5 burpees for one late arrival and 10 more for another late arrival, but we were just celebrating their presence—it was not punishment!

Tha Thang
We moseyed to every shelter to do either approximately 100, 200, or 300 combined reps as a group (meaning we individually completed around 10, 20 or 30 reps of an arm exercise, a leg exercise and an abdominal exercise. As we moseyed from one shelter to another we tossed a football. Any drop led to everyone doing 3 burpees (which we did multiple times—looked like UK receivers of old). The mosey covered 2 miles total, then back at our home station we did tire flips (3 reps at a time) and prowler pushes for about 10 yds as fast as you could go back and forth. As we say in the education world—We went “bell to bell” with activity so that no one noticed the cold temperatures.

We wrapped up by emphasizing the importance of leaving no doubt about your faith. Let it show up everywhere you go just like we covered every corner (shelter) of the park—F3 everywhere. And, do not have indecision or go back and forth with your faith like we did with the tire flips and prowler push.

We were glad to have @Wingman working out with us (DR from the Ft. Thomas AO in northern KY).

End in COT

Location: Gridlock
Date: 2023-02-02
Weather: Upper 20’s and Clear

Q: Incognito
PAX: 7 – Incognito, Baby Driver, Steve-O, Muck, Sous Vide, Spam, Phantom Menace

Warm-O-Rama
A few stretches

Tha Thang
Started up in the middle of the top level of the parking lot

BLIMPS
10 Burpees
15 Lunges
20 Iron Squat IC
25 Merkins
30 Plank Jacks
35 Squats

Moseyed around the parking lot doing this 5 times

Did one final set of alternate BLIMPS with Coupons
10 Bicep Curls
15 Louganis (BBS with Coupon held above head)
20 In-between your leg coupon swings (some call these kettlebell swings)
25 Murder Bunnies
30 Presses over your head
35 Squats with Coupon

End in COT

Location: Gridlock
Date: 2023-02-01
Weather: Frigid

Q: The Janitor
PAX: 5 – Steve-O, 49er, Spam, Sous Vide, The Janitor

Warm-O-Rama
Nope

Tha Thang
Rucked the wood and did some various workouts along the way. We frucked for a little while to get some back muscle.

End in COT

Location: Birds Nest
Date: 2023-01-30
Weather: 45

Q: Sour Mash
PAX: 5 – Sour Mash, Linguine, Quick Match, Bootlegger, Doc Holiday

Warm-O-Rama
400 meter jog, Michael Phelps, arm circles front and back, deep squats

Tha Thang
40 seconds on 20 seconds rest for 6 rounds of 5 exercises.

1. Coupon swings
2. Hand release Merkins on coupon
3. Coupon goblet squats
4. Coupon overhead holds
5. Coupon curls

1/2 mile jog for cool down.

End in COT

Location: Gridlock
Date: 2023-01-31
Weather: 31 and breezy/rainy/sleety/icy

Q: Sous Vide
PAX: 5 – Sous Vide, Baby Driver, Steve-O, Snowflake, Incognito

Warm-O-Rama
Basic dynamics.

Tha Thang
Four stations at 8 minutes each of medicine ball slams, prowler, tire and jump rope.

End in COT

Location: Gridlock
Date: 2023-01-29
Weather: Cloudy and 45°F

Q: Splitter
PAX: 3 – Wiki, Wally World, Splitter

Warm-O-Rama
Self led

Tha Thang
Mosey to transformer and grab a coupon.

Complete each workout as fast as possible. The goal is to go for high intensity with rests between workouts.

21-15-9
Thrusters
Block over Burpees

21-15-9
Ground-to-Overhead
Front rack lunges

Coupons up, mosey to pull-up shelter

50 Knees to elbow (hanging from rafter)
Everytime you drop, do 5 burpees or 15 squats

3 rounds:
40 squats
20 Merkins

End in COT

Location: Sherwood
Date: 2023-01-27
Weather: 28

Q: Bootlegger
PAX: 7 – Bootlegger, Steve-O, Bettis, Muck, Oshag, Phantom Menace, Santa’s Little Helper

Warm-O-Rama
None

Tha Thang
Pax rucked two miles and stopped three times for exercises. Santa’s Little Helper and Phantom Menace rucked ten miles.

Stop 1
-15 weighted merkins
-30 Bonnie Blairs
-45 curls

Stop 2
-15 weighted merkins
-30 overhead press
-45 squats

Stop 3
-15 weighted merkins
-30 tricep extensions
-200 meter build-up sprint

End in COT

Location: Birds Nest
Date: 2023-01-26
Weather: Spitting snow

Q: Doc Holiday,Beethoven
PAX: 7 – Doc Holiday, Manchild, Big E, Linguine, Bootlegger, Sour Mash, Beethoven

Warm-O-Rama
Arm circles
Walk out to plank
Air Squats

Tha Thang
Deck of cards
All exercises with ruck or plate carrier
Spades – Merkins
Club – Bent Rows
Hearts – Squats
Diamonds – Monkey Humpers

Double the number reps for the number on the card
Ace and face cards for 20 reps
Jokers for a 1/4 mile mosey

End in COT

Location: Gridlock
Date: 2023-01-26
Weather: Spring is not far away… pitchers and catchers report to Spring Training on February 14th. 🙂

Q: Muck
PAX: 10 – Sous Vide, Wally World, Axeman, Wood rider (DR), 49er, Bettis, Lansbury, Fogell, Dub-K, Muck

Warm-O-Rama
– Michael Phelps
– Tricep pull (switch)
– Arm across (switch)
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass grabbers (10, IC)

Tha Thang
Diego meets 76er –
After warm-up, mosey to transformer coupons, then partner up.

One partner begins the collective exercise while another partner runs the 76er (7 reps at six stations). Handoff the count upon return.

Round #1
Collective exercise: 100 Mercans
76er exercise: Plank Jacks

Round #2
Collective exercise: 150 Overhead Presses
76er exercise: Side straddle hops

Round #3
Collective exercise: 200 Curls
76er exercise: Bobby Hurleys

Round #4
Collective exercise: 250 Bentover Rows (switched to Bench Press)
76er exercise: Squats

Round #5
Collective exercise: 200 Squats w/ Block
76er exercise: Flutter kicks

Mosey back to the flag for two minutes of Mary:
Alphabets (like Box Cutters, only spell the Alphabet)

End in COT

Location: Sherwood
Date: 2023-01-25
Weather: Kentucky in Late January

Q: Steve-O
PAX: 4 – Wood rider (DR), Bettis, Wally World, Steve-O

Warm-O-Rama
OYO lower bossy concentrated stretching.

Tha Thang
Fast pace mosey outer loop
Multiple Leg Stretches
Plyometrics:
Bonnie Blairs
Smurf Jacks
Ice Skaters
TNT Toads
Repeat until Time
Steve-O will not be giving blood on a day the day before a Q ever again.

End in COT

Location: Gridlock
Date: 2023-01-21
Weather: Cold – typical KY January

Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Dub-K, Wally World, Elle Woods, Incognito, Axeman, Muck, Baby Driver, Sous Vide, Splitter

Warm-O-Rama
Arm stretches during COR, Core Principles, and disclaimer
Dynos
Mosey to football field to retrieve coupons

Tha Thang
Near – Scoreboard Hill
Top – 10 T-Jacks
Run or Hop to get up the hill
Crawl Bear to come down the hill
Bottom – Curls, Chest Press, Catalinas
All PAX worked in pairs.

Far – Together, the PAX ran to the bridge at the bottom of the trail
Various exercises, mostly leg related, at the bridge and then PAX were challenged to ‘win’ the run back to the Near location.

The Winner got to pick the music for the next round but places 1 and 2 were also rewarded with a PVC tube filled with water for the next trip to Far.

Repeato

Burpees were included for various punishments/rewards

A ‘Good Morning’ rule was established – getting a ‘Good morning’ from any passerby meant the group had to complete 5 Burpees.

End in COT

Location: Birds Nest
Date: 2023-01-16
Weather: 34 and snowing

Q: Bootlegger
PAX: 3 – Bootlegger, Beethoven , Manchild

Warm-O-Rama
Walk to track

Tha Thang
Eight rounds (as fast as possible):

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

1 lap (400m)
25 coupon thrusters

1 lap (400m)
25 coupon manmakers

End in COT

Location: Gridlock
Date: 2023-01-19
Weather: Rainy but not rainy enough for Oshag to not complain about going to the shelter

Q: Steve-O
PAX: 6 – Steve-O, Muck, Sous Vide, Axeman, The Janitor, Oshag

Warm-O-Rama
Mosey to shelter, side straddle hops, prolonged, single grass grabber, Muck’s runner stretch, bend and hang, michael Phelps, arm circles and so on, individual as needed from there

Tha Thang
10 walk outs
10 merkins
10 squats
10 hip rock n raise
10 lunges 1 is 1
5 burpees
Extracurricular: either lap, bear crawl, wall sit, or crab walk.
Repeat until 6:15.
PAX allowed to suggest similar exercise / movement to serve as a substitute in later rounds for any of the above exercises.

End in COT

Location: Sherwood
Date: 2023-01-20
Weather: Crispy

Q: The Janitor
PAX: 6 – Oshag, Steve-O, Dub-K, Sous Vide, Wally World, The Janitor

Warm-O-Rama
We did not warm up

Tha Thang
Sherwood Tug O War Heroes Vs. Villains edition.

We split into teams and played tug o war, one group moseying while the other rucked. Completed 3 rounds, did some breathing exercises, and then mumble rucked off-road to the kentucky coffee tree in honor of Gepetto.

Villains took the championship 2-1 over the heroes

End in COT

Location: Birds Nest
Date: 2023-01-19
Weather: 54 and raining

Q: Quick Match
PAX: 8 – Bootlegger, Doc Holiday, Big E, Linguine, Sour Mash, Beethoven , Manchild, Quick Match

Warm-O-Rama
OYO

Tha Thang
PAX counted off from 1 to 8.

PAX started rucking as a group with their ruck’s, along with two PAX carrying 50 pound sand bags. After approximately 1/4 mile, PAX #1 dropped and did 10 Merkins while the rest of the PAX continued to ruck. PAX #1 had to run to catch up to the rest of the PAX and then PAX #2 dropped and did the same thing. This continued until all 8 PAX had completed 10 Merkins.

After another 1/4 mile PAX#1 stopped and completed 15 air squats and ran to catch back up to the other PAX. This continued until all 8 PAX had completed 15 air squats.

After another 1/4 mile, PAX #1 stopped and completed 20 side straddle hops then ran to catch back up to the rest of the PAX. Once again this continued until all 8 PAX had completed 20 SSH’s.

Toward the end of the next 1/4 mile, all PAX stopped and did 10 burpees as a group.

The 50 pound sand bags were switched between all PAX throughout the ruck.

Mother Nature did us a solid and stopped the rain just in time for the COT.

End in COT

Location: Sherwood
Date: 2023-01-18
Weather: 37 clear and calm

Q: Sous Vide
PAX: 5 – Sous Vide, 49er, The Janitor, Wally World, Steve-O

Warm-O-Rama
Dynamic stuff

Tha Thang
10 reps of jump rope. 30 seconds on and 30 seconds rest. 10 minutes.
In a relay fashion, we took turns pushing a Prowler for 30 yards and fast as we could. 10 minutes.
Again I’m relay fashion, flipped the tire for ten minutes.
Finished with 40 LBC’s.

End in COT

Location: Gridlock
Date: 2023-01-17
Weather: 50 and light rain

Q: Bootlegger
PAX: 7 – Bootlegger, Incognito, Sous Vide, Muck, Wally World, Steve-O, 49er

Warm-O-Rama
Side straddle hops
Grass grabbers
Runner’s stretch
Arm circles
Michael Phelps

Tha Thang
Pax ran four corners in the parking lot and did an exercise at each corner. Pax counted down from 10.

10 burpees
Run
10 big boys
Run
10 coupon thrusters
Run
10 merkins (four count/two is one)
Run

Pax continued with 9,8,7, etc exercises per round until they reached zero.

Pax finished with a three minute plank courtesy of Steve-O.

End in COT

Location: Gridlock
Date: 2023-01-16
Weather: About 30 – clear

Q: Incognito
PAX: 5 – Incognito, Oshag, Muck, Splash Down, Wally World

Warm-O-Rama
5 slow and pretty squats
Rick the full loop and up to the shelter

Tha Thang
1 minute step-ups
25 Merkins
Flutter Kicks IC
LBC IC
1 minute chest press

End in COT

Location: Sherwood
Date: 2023-01-13
Weather: Chilly

Q: Steve-O
PAX: 3 – Muck, Phantom Menace, Steve-O

Warm-O-Rama
Nada

Tha Thang
Mumble ruckery, ended with a plank, 30 squats and 20 merkins

End in COT

Location: Gridlock
Date: 2023-01-14
Weather: 30 and cloudy

Q: Sous Vide
PAX: 14 – Sous Vide, Oshag, Radio, Hertz, Elle Woods, Buffet, Muck, The Janitor, Incognito, Axeman, Splitter, Wally World, Dub-K, Chewbacca

Warm-O-Rama
Lots of dynamic stuff

Tha Thang
Ran to basketball courts with partner and did 20 burpees. Ran to football field and did 20 overhead presses. Ran to big hill and did 20 over/unders with partner. Tan back to football field and did farmer’s carry to the bottom of the hill while partner did side straddle hops. Ran back to parking lot and did 60 tire flips as a team. Ran one loop of parking lot back to baseball entrance and did 20 box jumps. Ran back to flag and did 20 ssh’s, 20 squat jumps, 20 plank jacks.

End in COT

Location: Birds Nest
Date: 2023-01-12
Weather: A nice 55 with a little drizzle

Q: Quick Match
PAX: 7 – Bootlegger, Big E, Linguine, Beethoven , Sour Mash, Quick Match, Manchild

Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes

Tha Thang
“Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

As a group if there is time

20-Burpees

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

Mary- Call Out

AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

End in COT

Location: Gridlock
Date: 2023-01-12
Weather: 55 and clear

Q: Splitter
PAX: 11 – Muck, Zebra, 49er, The Janitor, Oshag, Phantom Menace, Santa’s Little Helper, Splash Down, Slick Willie, Steve-O, Splitter

Warm-O-Rama
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes

Tha Thang
“Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run to the sign and repeat

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished

As a group if there is time

20-Burpees

Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)

Mary- Call Out

AOQ’s Notes…
*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complaints.

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

End in COT

Location: Sherwood
Date: 2023-01-11
Weather: Cool crisp 40ish

Q: Wally World
PAX: 5 – Wally World, Steve-O, The Janitor, 49er, Sous Vide

Warm-O-Rama
OYO stretching

Tha Thang
Partnered up and ran or rucked around the stadium. PAX started at the corner, and one PAX rucked around the stadium while the other ran in the opposite direction. When PAX met, complete 5 burpees 10 mericans and 15 squats. PAX would switch who rucked and who ran. PAX would continue in the same direction they came from until meeting again to complete 5-10-15. Finished with cooldown stretching.

End in COT

Location: Birds Nest
Date: 2023-01-09
Weather: 36 degrees cloudy

Q: Doc Holiday
PAX: 7 – Manchild, Doc Holiday, Quick Match, Bootlegger, Sour Mash, Linguine, Beethoven

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

Tha Thang
While one ran around the parking lot each picked a station and did as many reps as possible. Merkins, Goblet Squats w/ DB, Bent Rows w/ Coupon, KB Swings, Sandbag Over Shoulder, Man Makers. Got 4 rounds. Finished with each picking an abdominal exercise with a cash out of another run around the parking lot.

End in COT

Location: Gridlock
Date: 2023-01-10
Weather: Nice

Q: The Janitor
PAX: 13 – Steve-O, Muck, Oshag, Sous Vide, Splash Down, Incognito, 49er, Sparrow, Snowflake, Splitter, The Janitor, Santa’s Little Helper, Phantom Menace

Warm-O-Rama
Mosey and yoga

Tha Thang
Pax played f3 frogger across basketball courts. We did a variety of exercises and methods of travel. Rep counts were give, but up to individual PAX how to split it up over the journey across the basketball courts.

End in COT

Location: Gridlock
Date: 2023-01-09
Weather: 35 and clear

Q: Lincoln Log
PAX: 7 – Lansbury, Lincoln Log, Wally World, Snowflake, Sous Vide, Muck, Weird Science

Warm-O-Rama
20 SSH – IC
12 Copperhead Squats
12 Grass Grabbers

Tha Thang
*All rucks at sub-jogging pace

Ruck to lot above tennis courts, down the steps, around the lower courts and back up to the lot.

5 Merkins – OYO
10 Squats – OYO
15 Flutter Kicks – IC (substitute for this each round)

Ruck down to middle lot and repeat with Am Hams.

Ruck down and around tennis courts and back up. Repeat with Sideways Sous Vide Scissor Swings.

Ruck an Infinity Loop around the upper courts. Repeat with actual Scissor Kicks.

Ruck down to lower tennis courts and figure 8 between each court from one end to the other. If you touch green paint, do 1 burpee. (No burpees were done 🙁 )

Ruck back to Startex. Lansbury Ruck up to the top of the lot and return to Startex.

5 Merkins – IC
Leg stretches.

End in COT

Location: Gridlock
Date: 2023-01-07
Weather: Low 30’s and Clear

Q: Incognito
PAX: 12 – Splitter, Lincoln Log, Lansbury, Muck, 49er, Axeman, Sous Vide, The Janitor, Slick Willie, Dub-K, Oshag, Incognito

Warm-O-Rama
SSH IC
Moseyed to the alternate pullup shelter stopping along the way for various warmups, including finkle swings

Tha Thang
Leg & Back day at the alternate shelter
Squats with Calf Raise
Step-back lunge
Standard Pullup
Balanced Lunges (foot on bench)
Super Skaters
Close grip overhend pullup
90 second wall squat
Lunge Press
Reverse Grip Chin-up
Three-way Lunge
Single-leg Deadlift Squats
Corn Cobs
Toe Roll Lunge
Single-leg Wall Sit
Switch Grip Pullups
Table Calf Raises
Screamer Lunges
Side-to-Side Pullups
Warrior 3 to crunch
Air Squat
Freestyle Pullups

Mosey back to flag
Balance Bicycle Crunch IC
Freddy Mercurys IC

End in COT

Location: Gridlock
Date: 2023-01-05
Weather: Low 30’s- Refreshing

Q: Axeman
PAX: 10 – LeBron, Sous Vide, Muck, Steve-O, The Janitor, Wally World, 49er, Bam, Incognito, Axeman

Warm-O-Rama
SSH’s (IC)
Frankensteins
Butt-kickers
Quad-pulls
Hanging Hamstring Stretches
High Knees

Tha Thang
Pax began in corner of lot by flag and performed an exercise then moseyed to the other bottom corner of the lot and performed same exercise but added 7 reps. We moseyed up the hill to the next corner and across stopping at each corner adding 7 reps each time. We waited for the 6 each time and did 4×4’s (burpees with 4 mercans and 4 mountain climbers) while waiting. Exercises and beginning reps were as follows:
Mercans- 14 reps
Squats- 14
Flutter Kicks- 14
SSH’s- 14
Tricep Dips on Curb- 7
Lunges- 14
LBC’s- 14
T-Claps- 14
We ended near the flag for COT.

End in COT

Location: Sherwood
Date: 2023-01-04
Weather: Raining cats and….bricks?

Q: The Janitor
PAX: 5 – Steve-O, 49er, Sous Vide, Muck, The Janitor

Warm-O-Rama
LOL

Tha Thang
Blocktober? No, it’s Brickanuary

Dora 1-2-3 BRICK EDITION
100 merkins
200 side straddles
300 big boys
Partner moseyed with brick doing various exercises changing at every 100 rep milestone

11’s BRICK EDITION
Arm circles with brick
Baby makers (man maker but with a brick instead)

Ended with 2 Mary exercises. I’ll never be as good as Wally World with time planning.

Cardboard (DR) joined us as well.

End in COT

Location: Gridlock
Date: 2023-01-03
Weather: Rainy but pretty warm

Q: Wally World
PAX: 9 – Wally World, Sous Vide, Bettis, Fogell, Oshag, Santa’s Little Helper, Steve-O, The Janitor, 49er

Warm-O-Rama
OYO stretching

Tha Thang
Deck of death
Spades – chest press with coupon
Clubs – curls with coupon
Diamonds – LBCs
Hearts – squats with coupon

All face cards were 20 reps instead of 10. All jokers were 15 burpees.

End in COT

Location: Gridlock
Date: 2023-01-02
Weather: Awesome for Jan 2

Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Sous Vide, Zebra, Snowflake, Muck, Axeman, Incognito

Warm-O-Rama
Michael Phelps, Grass Grabbers, Dynos

Tha Thang
PAX dropped their rucks and then walked about 30 yards, one PAX would run to a designated spot whilst the others exercised, the runner would run past the group tagging another to start running and then proceed to retrieve his ruck. This rotation continued until all rucks were retrieved.

PAX exercises – Burpees, T-Jacks and Incline Merkins, Wall Sit while doing overhead claps.

Completed 3 rounds with a little rucking in between.

End in COT

Location: Gridlock
Date: 2022-12-31
Weather: Drizzle fo shizzle, but then nothing but “Clouds in My Coffee”

Q: Chewbacca
PAX: 12 – Steve-O, 49er, Incognito, Radio, Axeman, Oshag, Santa’s Little Helper, Sous Vide, The Janitor, Splitter, Buffet, Chewbacca

Warm-O-Rama
Got started with assorted Arm Exercises and then Dynos such as Frankensteins, Butt Kickers and High Knees

Tha Thang
Mosey to Tennis Courts
Pax lined up and moved across 6 courts, doing a different exercise for each – spelling out B (burpees), E (empire walkers), N (no surrenders), G (good morning abbeys), A (alligator merkins), L (lunge walks), S (squat jumps)…then repeato back to starting line.

Mosey to Football Field for “Nickel Package”
Partner up for 5 turns each of coupon exercises and run down/up short hill while partner does
B – Big Bicep Curls
U – Upright Rows
F – 2×2 for two “Fs”: burpee, 2 merkins, 2 mtn climbers
E- Elf on the Shelf
T – T-merkins

Gorilla Complex
8 curls, 8 high lifts, 8 overhead press, 8 tris, 8 merkins, run down/up hill
Pax was so fast we did it twice! (adding in a Bernie version)

Then we had fun…
Pax played Ultimate Football with rotating call outs of fumble exercises for approx 4, 5 min qtrs

End in COT

Location: Sherwood
Date: 2022-12-30
Weather: We certainly weren’t complaining

Q: Steve-O
PAX: 3 – Zebra, Phantom Menace, Steve-O

Warm-O-Rama
None

Tha Thang
Marched the loop, 4x 20 merkins with ruck and 4x 20 squats with ruck. Finished with a few Mary exercises and called er a day

End in COT

Location: Birds Nest
Date: 2022-12-29
Weather: 40s

Q: Bootlegger
PAX: 5 – Bootlegger, Doc Holiday, Sour Mash, Manchild, Quick Match

Warm-O-Rama
Arm stretches
Grass grabbers
Runners stretch
Up/down dog
Side straddle hops

Tha Thang
Two man teams who alternated between reps of below exercises in parking lot while other pax ran up the grass hill (100m). At the top of the hill, pax did 5 coupon thrusters and ran back to teammate.

Parking lot reps:
Round 1 as a team-200 merkins and 100 coupon curls
Round 2 as a team-200 coupon swings and 100 tricep extensions.
Round 3 as a team-200 overhead presses and 100 big boy sit-ups.

After each round, all pax completed one lap jog around parking lot (300m)

End in COT

Location: Gridlock
Date: 2022-12-29
Weather: Clear, calm and 43 degrees

Q: 49er
PAX: 8 – 49er, Oshag, Santa’s Little Helper, Bam, Slick Willie, Incognito, The Janitor, Sous Vide

Warm-O-Rama
SSHs IC x20
Grass Grabbers IC x12
Abe Vigodas IC x15
Walking dynos across and back

Mosey to the lower tennis courts

Tha Thang
This exercise courtesy of Manhole and F3 Atlanta

21 + 2

Start with 20 Big Boy Situps at the 1st sideline.
Run 2 court widths and Burpee.
Run 2 courts (to the 4th court far side line) and do 1 Merkin.
Run 2 courts back, burpee, and continue to the start.
Subtract a BBS and add a Merkin after each round so the reps always equal 21.

20/1, 19/2, 18/3 … 2/19, and finish with 1/20.

Not everyone finished (including YHC), we pushed right up to 6:15 and then moseyed back to the flag.

End in COT

Location: Sherwood
Date: 2022-12-28
Weather: 28 clear and brisk!!

Q: Sous Vide
PAX: 4 – Sous Vide, Snowflake, Wally World, Steve-O

Warm-O-Rama
Good ole fashioned dynamic warmup

Tha Thang
Moseyed over to the baseball stadium and sprinted 200yds uphill. Then at the top did 5 burpees, 10 mercans, 15 squats. Walked back down the hill to the start line. Then sprinted 150yds with exercises. Then did 2 100yds and 2 50yd sprints. Walked back to parking lot and did several exercises.

End in COT

Location: Gridlock
Date: 2022-12-27
Weather: Cold, but pleasant

Q: Oshag
PAX: 5 – Oshag, Santa’s Little Helper, Sous Vide, Radio, Axeman

Warm-O-Rama
Not much, best to just get started on cold days. Mosey to football field to grab a coupon.

Tha Thang
Hills – get to the top by varied methods, crawl-bear back down, 10 curls, run to the bridge and return – repeato until time ran out. Here’s what is looked like:
1. Up – Army Crawl, Down – crawl-bear, 10 curls, run
2. Up – Hops (kept them small to minimize slipping), Down – crawl-bear, 10 curls, run
3. Up – run part way, complete a box shuffle x 2, Down – crawl-bear, 10 curls, run
4. Up – Rifle Carry, Down – crawl-bear w/coupon, 10 curls, run
5. Up – Murder Bunnies, Down – crawl-bear w/coupons, 10 curls, run

Respectable group of HIMs completing a respectable beatdown.

End in COT

Location: Birds Nest
Date: 2022-12-26
Weather: Cold but not as cold as it has been

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

Warm-O-Rama
Arm Circles, Michael Phelps, Air Squats, Reverse Lunges, Chinese Pushups

Tha Thang
Roll the dice

End in COT

Location: Gridlock
Date: 2022-12-24
Weather: Clear 0° plus wind-chill

Q: Lansbury
PAX: 8 – Lansbury, Wally World, Lincoln Log, Jello Shot, Muck, Hertz, Incognito, Zebra

Warm-O-Rama
Rucks and sandbags on and move to bleachers.

Tha Thang
At football field, loaded 120#, 60#, and 50# sandbag onto Santa’s broken sleigh. (modified pallet).

HIMs rucked by LCA on path around and back to football field bleachers. Extra sandbag in tow. HIMs brought sleigh back, loaded up sandbags, and returned to base. HIMs did 3 minutes of Mary, including snow angels IC.

End in COT

Location: Gridlock
Date: 2022-12-26
Weather: It was so cold, Santa’s Little Helper told Santa, “Get it yourself!” 🙂

Q: Muck
PAX: 5 – Oshag, Sous Vide, Radio, Muck, Santa’s Little Helper

Warm-O-Rama
Too cold for a warm up.

Tha Thang
2.4 mile mumbleruck
7 stations of 20 squats, 20 mercans.

End in COT

Location: Sherwood
Date: 2022-12-23
Weather: -4

Q: Bootlegger
PAX: 4 – Bootlegger, Wally World, Lansbury, Lincoln Log

Warm-O-Rama
NA

Tha Thang
Pax rucked around Sherwood and Kroger Stadium. Several merkin and squat stops were made to keep warm.

End in COT

Location: Sherwood
Date: 2022-12-21
Weather: Cold

Q: Wally World
PAX: 5 – Sous Vide, Wally World, Buffet, Chewbacca, Steve-O

Warm-O-Rama
Stretching

Tha Thang
Split into two groups. 1 group rucked around the stadium while the other ran in the same direction to catch them. When the running group caught up, everyone did 5 burpees, 10 good mornings & 15 LBCs.

End in COT