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

Location: Gridlock
Date: 2022-12-20
Weather:

Q: Zebra
PAX: 14 – Sparrow, Fogell, Lincoln Log, Sous Vide, Chewbacca, Buffet, The Janitor, Steve-O, Muck, Snowflake, Wally World, Incognito, 49er, Zebra

Warm-O-Rama
Michael Phelps, arm circles
Hip stretches
Side straddle hops

Tha Thang
Mosey to the coupons and paired up to work in teams.
5 minute Amrap:
12 squats, 10 merkins, 8 lunges, 6 overhead press
– Mosey the large loop
5 minute Amrap
– 2 lap mosey
5 minute Amrap
– 3 lap mosey

5 minutes stretching finisher

End in COT

Location: Birds Nest
Date: 2022-12-19
Weather: When it’s below 20 who cares

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

Warm-O-Rama
OYO, plus arm circles, deep squats, and motivation with countdown jumping jacks.

Tha Thang
Station 1- jump rope (2min)
Station 2- Merkins (2 min)
Station 3- squats (2 min)
30 second rest +/-
Station 4- side straddle hops (2min)
Station 5- mountain climbers (2 min)
Station 6- speed skaters (2 min)
30 second rest +/-
Station 7- high knees (2 min)
Station 8- vertical leg crunches (2 min)
Station 9- sumo squats (2 min)
30 second rest +/-
Station 10- squat jumps (2 min)
Station 11- Bonnie Blair’s (2 min)
Station 12- Superman’s (2 min)
30 second rest +/-
Station 13- Burpees (2 min)
Station 14- forearm walk up planks (2 min)
Station 15- triceps merkins (2 min)
Perfect time for COT.

End in COT

Location: Gridlock
Date: 2022-12-19
Weather: 20 degrees +- | calm and clear

Q: Incognito
PAX: 6 – Incognito, Muck, Zebra, Sous Vide, Snowflake, Steve-O

Warm-O-Rama
A few stretches

Tha Thang
Rucked to tennis courts
Did some squats, lunges, and merkins
Rucked around and back to the tennis courts
Did OHP, rifle carries, and curls
Rucked to shelter
Did 100 stepups
Rucked back to flag
Did some Merkins and 1 squat

End in COT

Location: Gridlock
Date: 2022-12-17
Weather: Q. What did the explorer at the North Pole say when he was caught out in a blizzard? A: This is snow laughing matter. 😉

Q: Muck
PAX: 19 – The Janitor, Sous Vide, 49er, Elle Woods, Sparrow, Chewbacca, Splitter, Axeman, Radio, Slick Willie, Incognito, Bettis, Buffet, Zebra, Lansbury, Count Chocula, Hertz, Bam, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Arm pulls behind head (switch)
– Grass grabbers (15, IC)
– Copperhead Squats (10, IC)

Tha Thang
Mosey to the dumpster to enter into “The Workshop”.

Taking the nine letters in C-H-R-I-S-T-M-A-S (thanks 49er), the pax were divided in groups of two at nine stations (one lone pax <sniff, sniff>). Each station had two rounds of AMRAP exercises for 1:30, with a :20 rotation in-between. Meanwhile, the group leaving “S” would do an inside loop mosey back to “C”.

Round 1, Round 2
C- Cross crunches, Curls

H- Hillbillies, Hammers

R- Run In Place (High Knees), Raggedy Ann’s

I- Inch Worms, Ice Skaters

S- Side to Side Jump Squats, Side Straddle Hops

T- Forward Lunge w/ a Twist, Reverse Lunge w/ a Twist

M- Mountain Climbers, Monkey Humpers

A- Alphabets, Big Arm Circles

S- Squats w/ coupon, Overhead PreSS

Once two rounds of “The Workshop” was completed, we did a pax choice “12 Days of Christmas” (skipping Day 11 for time).

Mosey back to the flag.

“And I heard him exclaim as he drove out of sight… Happy Christmas to all, and to all a good night!”

Check out my playlist on Amazon Music: F3 Christmas Mix
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gzvzS3QGPOrHSEtOmEUSzs8uy

End in COT

Location: Sherwood
Date: 2022-12-16
Weather: cold

Q: Oshag
PAX: 5 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck

Warm-O-Rama
None, it was cold.

Tha Thang
We rucked and round-robined some exercises with the few minutes left at the end.

End in COT

Location: Gridlock
Date: 2022-12-15
Weather: Chilly, but good

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Phantom Menace, Steve-O, Muck, The Janitor, Wally World, Sous Vide

Warm-O-Rama
Dynos & Mosey to Basketball Court

Tha Thang
Series of Celebrations with T-Jacks, Mountain Climbers, A-Skips incorporated. Threw in some defensive slides every so often for good measure.

End in COT

Location: Birds Nest
Date: 2022-12-15
Weather: Clear and 45

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

Warm-O-Rama
OYO

Tha Thang
Two-man teams and eight rounds. While one pax ran a lap around the track (400m), the other pax did a round of work and then they switched. So each pax ran 2 miles and did eight rounds of work.

Round 1
40 coupon curls and hold last curl in the up position until teammate finished the lap.

Round 2
35 coupon swings and hold the last swing in up position until teammate finished the lap.

Round 3
30 merkins and hold the plank position until teammate finished the lap.

Round 4
25 big boy sit-ups and hold feet 6in off ground until teammate finished the lap.

Round 5
20 overhead coupon presses and hold coupon overhead until teammate finished the lap.

Round 6
15 coupon thrusters and hold Al Gore until teammate finished the lap.

Round 7
10 man-makers and hold plank until teammate finished the lap.

Round 8
Burpees until teammate finished the lap.

End in COT

Location: Gridlock
Date: 2022-12-13
Weather: Chilly

Q: Splitter
PAX: 8 – Splitter, Wally World, Sous Vide, Fogell, The Janitor, Snowflake, 49er, Steve-O

Warm-O-Rama
Self led warm up. Focus on legs

Tha Thang
1 mile run at moderate pace

10 min EMOM
Odd minutes = 12 Overhead Squats w/ coupon
Even minutes = 10 lunges (2:1)

At your own pace:
3 x 15 Straight Leg Deadlifts
2 sets of 15 BB Sit-ups + 20 twists

End in COT

Location: Sherwood
Date: 2022-12-09
Weather: Damp and Chilly

Q: Steve-O
PAX: 6 – Bootlegger, Chewbacca, Slick Willie, Bettis, Phantom Menace, Steve-O

Warm-O-Rama
OYO, jog a lap around the lot

Tha Thang
Ruckdiculousness with some stations

End in COT

Location: Gridlock
Date: 2022-12-10
Weather: 40, calm and gray

Q: Radio
PAX: 15 – Radio, Oshag, Santa’s Little Helper, Subject Matter, Sous Vide, Wally World, Axeman, Ollie, Incognito, Splitter, Chewbacca, Buffet, 49er, El Fed, Peach Fuzz

Warm-O-Rama
Mosey to other end of parking lot; SSH-25; Bernie up to the top; grab coupons-did 20 upright rows; dynamic stretches-pigeon pulls, butt kickers, high knees and Frankensteins.

Tha Thang
Moseyed with coupons to the basketball courts and divided up amongst the 4 baskets (3 or 4 per basket). Each team member had either 2 or 3 attempts to make the prescribed shot. If you or your teammates did not make the shot it potentially doubled, tripled or quadrupled the number of reps of an exercise:
RH layup-40 squats with coupon
LH layup-40 LBC
R elbow-35 Mountain Climbers
L elbow-35 Lunges
R short corner-30 Coupon Chest Presses
L short corner-30 Plankjacks
R foul line extended-25 Bentover Coupon Rows
R corner 3pt-20 Coupon Curls
Top of Key 3pt-15 Merkins
After every two or three shots/exercises we recounted and changed teams/baskets.
Finished by returning coupons and high shuffled down to the corner of parking lot leaving our “junk” there (in reference to Gepetto’s Easter Q back in the spring). Sprinted to our home base lighter and freer.
Closing reminder: Joe Sangl has financial saying-“I was broke, now I’m not.” In reference to basketball we often say or feel as we age…”I was good, now I’m not.” Spiritually I’ve come to realize, “I thought I was good, now I know I’m not.” Thankfully, Jesus has bridged the gap and made up the difference or the separation from God’s righteousness and mine.

End in COT

Location: Birds Nest
Date: 2022-12-08
Weather: Cloudy 48 Degrees

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

Warm-O-Rama
5 min dynamic stretching

Tha Thang
Used a coupon except for Merkins and Mosey

10 Merkins
10 Curls
10 Front Overhead Presses
10 Overhead Tricep Extensions
10 Squats
10 Bent Rows
10 Split Squats Left Leg Forward
10 Split Squats Right Leg Forward
10 Stiff Leg Dead Lifts
200 yard Mosey
Repeat until out of time

End in COT

Location: Gridlock
Date: 2022-12-08
Weather: Upper 40’s – some dampness in the air and around, but not bad

Q: Incognito
PAX: 7 – Axeman, Oshag, Chewbacca, Steve-O, Wally World, Sous Vide, Incognito

Warm-O-Rama
Jogging in place, some cadence work, etc.

Tha Thang
Moseyed to basketball court

As most are aware there is a minimal amount of light at the basketball court. However, one particular PAX (not me) decided to wear no pants or shorts this morning. As a result, the bright glow from his pearly white legs provided ample illumination. All present would go so far as to describe it as BLINDING.

The actual WO:
1 suicide to start
Did some work in groups of 3 (1 group had 4)
At one baseline a member did an anchor exercise (with a total rep count goal)
At the opposite baseline a member did another exercise
The 3rd and final member ran from one baseline to the other and switched out upon reaching the baseline

What we did was as follows:
200 Merkins – Hip Rock n’Raise
300 Monkey Humpers – Flutter Kicks
400 Step Back Lunges – SSH (we stopped in the middle of the run to do a burpee everytime)
250 Merkins – LBCs

Closed with 1 more suicide (doing a burpee at each stop)

Moseyed back to the flag to do Dolly IC and Box Cutters IC

End in COT

Location: Sherwood
Date: 2022-12-07
Weather: Beautiful – little wet

Q: Oshag
PAX: 8 – The Janitor, Snowflake, Wally World, Oshag, Santa’s Little Helper, Steve-O, Sous Vide, Lansbury

Warm-O-Rama
Dynos

Tha Thang
Official F3 Deck-o-Death to initiate the Wildcard workout at Sherwood. Want to know more, you got to show up!!!!

End in COT

Location: Gridlock
Date: 2022-12-06
Weather: 50 and damp.

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, The Janitor, Fogell, Lincoln Log, Wally World, Borland, Axeman, 49er

Warm-O-Rama
Michael Phelps, side straddle hops, squats, Frankensteins, knee hugs, high skipping, shuffling.

Tha Thang
Got into 5 groups of two and each group went to a different station in the lower level of the parking lot. Each group stayed at that station working until the Christmas song was over and then moved down to the next station.
Station 1- battling ropes and running to the island.
Station 2- box jumps and running.
Station 3- pushing a sled and explosive mercans.
Station 4- tire flips and running.
Station 5- medicine ball slams and running.
Station 6- jump rope and farmers carry.
We went through these several times and finished with a 5 on 5 tug o war that seemed to last for 20 minutes and circled up with pax choice of exercises.

End in COT

Location: Birds Nest
Date: 2022-12-05
Weather: 25

Q: Bootlegger
PAX: 4 – Bootlegger, Sour Mash, Quick Match, Manchild

Warm-O-Rama
None

Tha Thang
All pax rucked two miles with three ring of fire stops. Each pax carried a ruck pack and a coupon for the entire ruck.

Stop 1…ring of fire step-ups (100) while holding a calf raise
Stop 2…ring of fire push-ups (100) while holding a plank
Stop 3…ring of fire big boy sit-ups (100) while holding leg raise

End in COT

Location: Gridlock
Date: 2022-12-05
Weather: Just a bit nippy

Q: Zebra
PAX: 7 – Borland, Chewbacca, Sous Vide, Lansbury, Snowflake, Wally World, Zebra

Warm-O-Rama
Grab a ruck and 2 pax loaded up sandbags of ~60 and 80lbs

Tha Thang
Mumble ruck around the loop, trading off packing the sandbags.

End in COT

Location: Gridlock
Date: 2022-12-03
Weather: “The ground was wet” – Linc

Q: Splitter
PAX: 13 – Sous Vide, Elle Woods, Lincoln Log, Radio, Wally World, Axeman, Oshag, Incognito, Santa’s Little Helper, Subject Matter, Muck, Dub-K, Splitter

Warm-O-Rama
Static and dynamic stretching

Tha Thang
Each HIM grabbed a partner. And the pairs lined up at the end of the parking lot tier. Partner A starts doing a movement that carries them down the parking lot (eg lunges). Partner B completes X reps of a movement and then sprints to catch up to Partner A. Both parters mosey to designated stop area. Everyone turns around and partners switch jobs.

Tier 1 – (Partner A / Partner B)
• Round 1 = Lunges / 10 Merkins
• Round 2 = Michael Jordan’s / Pike Push-ups
• Pax moseys to Tier 2 and is rewarded with 25 squats, 20 merkins, 15 BB sit ups

Tier 2 –
• Round 1 = Lunges / 40 Mountain Climbers
• Round 2 = Broad Jump / 15 merkins
• Pax moseys to Tier 3 and is rewarded with 30 squats, 25 merkins, 20 BB sit ups

Tier 3 –
• Round 1 = Karaoke / 18 Bonnie Blair’s (1:1)
• Round 2 = Backpedal / 20 Mountain Climbers
• Pax moseys to Tier 4 and is rewarded with getting out coupons (one for each HIM)

Tier 4 – 14 min EMOM
• Odd minutes = 12 KBS + 12 Bonnie Blairs (1:1)
• Even minutes = 12 Shoulder press + 12 Tricep Extensions (or dips)

Closeout –
• Pax partnered back up. Partner A runs at a moderate mosey, while Partner B does 10 jump squats. Partner B sprints to catch Partner A. Once caught, Partner A stops and completes 10 jump squats. During that time Partner B is moseying. Rinse and repeat until time has ended.

End in COT

Location: Sherwood
Date: 2022-12-02
Weather: Cold and Clear and Dark

Q: Dub-K
PAX: 6 – Lansbury, Dub-K, Steve-O, Jello Shot, Bettis, Fogell

Warm-O-Rama
Side stratal hops
Harm cereals
Michael Phelps
Down word Dog
Tempo push ups

Tha Thang
Ruck 5 min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2

Cary Ruck on a shoulder
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)

Cary ruck like a baby carrier.
Ruck 5 min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)

End in COT

Location: Gridlock
Date: 2022-12-01
Weather: It was so cold, I saw a snowman having a temper tantrum. He was having a real meltdown! 🙂

Q: Muck
PAX: 6 – Wally World, Sous Vide, Bettis, Steve-O, Wood rider (DR), Muck

Warm-O-Rama
– Michael Phelps
– Tricep pulls behind head (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO, switch)
– Arms across chest (switch)
– Grass grabbers (10, IC)

Tha Thang
Christmas season begins with a mosey to the transformer coupons.

Just like the song “Twelve Days of Christmas”, an exercise would be added each time, working your way back down through the previous exercises. The rep count was the same as the “day”.

On the ____ day of Christmas, the good Q gave to thee:

1. One inside loop mosey (which became a mosey to the dumpster);
2. Burpees
3. Man makers
4. Merkins with rotation (1 is 1)
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys

Check out my playlist on Amazon Music: F3 Mix 12_1_22
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_j7DPkBI2JZZlCzNAggkRsXahW

End in COT

Location: Paddock
Date: 2022-11-30
Weather: 50s, rainy & windy

Q: Wally World
PAX: 5 – Wally World, Sous Vide, Bettis, Bootlegger, Wood rider (DR)

Warm-O-Rama
OYO stretching

Tha Thang
As a farewell to Paddock, we went back to the roots of the AO and did a running workout. PAX ran for 5 minutes, then stopped and did 5 burpees, 10 mericans, & 15 squats. Repeated this 4 times then finished with some Broga.

End in COT

Location: Gridlock
Date: 2022-11-28
Weather: Low 40s

Q: Wally World
PAX: 5 – Wally World, Snowflake, Sous Vide, Muck, Bettis

Warm-O-Rama
None

Tha Thang
Rucked a full loop for time. Finished in 36:42. Finished with 5 or so minutes of Broga.

End in COT

Location: Gridlock
Date: 2022-11-26
Weather: Cold and clear

Q: Dub-K
PAX: 11 – Zebra, Sous Vide, Dub-K, Ollie, TStark, Dabo, Axeman, Chewbacca, Oshag, Wally World, Muck

Warm-O-Rama
800m run
Shoulder and Hip openers
Broga

Tha Thang
Strength part:
3 rounds:
Dimond Americans in cadence
Rest
Americans in cadence
Rest
Wide Americans in Cadence
No rest
Amari can hammers in Cadence
No rest
Gass pumpers
No rest back to the top

Fast part:
5 rounds:
15 Burpees
100m run
(5min Time cap)
*no one was abel to complete in the time cap, but was affectively anaerobic)

Grind part:
About 20min AMRAM
*With Coupons
8 ground to over head
12 front squats
40yard over head Cary.
(If you drop or touch coupon to head during the Carly stop and do 5 hand release burpees)

End in COT

Location: Sherwood
Date: 2022-11-25
Weather:

Q: The Janitor
PAX: 9 – Showcase Showdown, Wally World, Muck, Chewbacca, Sous Vide, TStark, Zebra, Geppetto, The Janitor

Warm-O-Rama
nahhhhhhh

Tha Thang
CSAUP – The Final Countdown

First group started at 0530 (Gepetto and Buddy, Sous Vide, The Janitor), second group joined in at 0615 (Wally World), and the third group joined at 0700 (Chewbacca, Showcase, Muck, TStark, Zebra. First group rucked 6 miles, second group rucked 4 and final group rucked 2.

On our final lap we paid homage to the boyhood home of our own Sous Vide.

This was Gepetto’s last post for a while as he moves to Anguilla on Monday. He left behind a few items that he can’t take with including a basketball for Sous Vide, concrete core for Oshag, a large American flag on a shovel, and most importantly Gepetto Original Special Edition ShovelFlag Beer (to be distributed at next beatdown to all who want some).

A great time was had by all!

End in COT

Location: Gridlock
Date: 2022-11-24
Weather: delectable

Q: The Janitor
PAX: 24 – Van Wilder, TStark, Muck, Raquel, Wally World, Axeman, Splitter, Bettis, Chewbacca, Dub-K, Bomb Threat, Steve-O, Zebra, Giggles, Lincoln Log, Count Chocula, Snowflake, Ping, Incognito, Radio, Showcase Showdown, Armstrong, Sous Vide, The Janitor

Warm-O-Rama
Football drills to activate football skills

Tha Thang
Turkey bowl commenced,

Q1 – Side Straddle Hops
Q2 – Merkins
Q3 – Bropees
Q4 – No excercise

The green team won by a landslide, but a great time was had by all

End in COT

Location: Gridlock
Date: 2022-11-22
Weather: 20s

Q: Bootlegger
PAX: 15 – Bootlegger, Quick Match, 0-fer, Axeman, Muck, Bettis, Snowflake, Wally World, Zebra, Radio, Lincoln Log, Incognito, Fogell, The Janitor, Borland

Warm-O-Rama
OYO
Grass Grabbers
Merkins
Side Straddle Hops
Jog to Start

Tha Thang
4x5minute AMRAP with three different exercises for each set (5, 10, and 15 reps, repeat)

In between each set, 3-man pax teams rotated with murder bunnies and bear crawls for 100 meters.

End in COT

Location: Paddock
Date: 2022-11-23
Weather:

Q: Zebra
PAX: 3 – Sous Vide, Bettis, Zebra

Warm-O-Rama
Get moving, it’s cold

Tha Thang
Ladder work between the poles on the road.

5 burpees, 10 Mercans and 15 squats every time at the starting pole
Ran to poles in a ladder, pax drew a card from the F3 deck for exercise choice.

Ran the ladder to 6 poles with slow squats, luges, dips, big boy situps, hand release mercans, shoulder taps and 100 flutter kicks

Finished with AYG sprint up the final hill

End in COT

Location: Birds Nest
Date: 2022-11-21
Weather: Clear and 18 degrees

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

Warm-O-Rama
Deep Squats, Reverse Lunges, Toe Tappers, Tony Hortons

Tha Thang
Buy In: 1/4 mile mosey
Exercise Dice

End in COT

Location: Gridlock
Date: 2022-11-21
Weather: 20 but feels like 14

Q: Zebra
PAX: 7 – Sous Vide, Snowflake, Bettis, Muck, Wally World, Radio, Zebra

Warm-O-Rama
Warm up as needed. Pick a pax to take the Q while Oshag is out.

Tha Thang
Rucked the loop opposite the usual way.

• 25 rucking lunge steps along the way.
• Some backwards rucking for Lansbury

We stopped at the pull up shelter for some PT
4 rounds, 20 reps each with a short sprint between each round:
– ruck step ups
– overhead press
– front squat w/bench taps
– curls
– bench press

End in COT

Location: Sherwood
Date: 2022-11-18
Weather: Cold

Q: Bootlegger
PAX: 4 – Bootlegger, Zebra, Showcase Showdown, Oshag

Warm-O-Rama
None

Tha Thang
Rucked around the area for 40 minutes and then cranked out some merkins and big boys.

End in COT

Location: Gridlock
Date: 2022-11-19
Weather: Didn’t even notice. “You don’t have time to think out there. Just do.” ~ Maverick

Q: Muck
PAX: 12 – Zebra, Wally World, The Janitor, Sous Vide, Incognito, Axeman, Lansbury, Chewbacca, Buffet, Splitter, 49er, Muck

Warm-O-Rama
Mosey to tennis courts for warm-up.
– Michael Phelps
– Tricep pulls (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– THE Runners Stretch (switch)
– Abe Vigodas (10, IC)

Tha Thang
Pair up with your wingman (never leave your wingman)!

Ladder on the tennis courts:
Mercans- 20
American Hammers- 20
V-ups- 20
Elbows to Knees Crunches- 20
Rotation w/ mercans- 20
Imperial Walkers- 20
Copperhead Squats- 20
Kick-ups- 20

Add an exercise each round. Buzz the tower between each round. Hold plank until the rest of the squadron arrives.

It was an honor, gentlemen. Any of these HIMs could be my wingman!

End in COT

Location: Birds Nest
Date: 2022-11-17
Weather: A blistering 28 with a calming wind. Just cool enough to make you want to do a workout.

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

Warm-O-Rama
Arm circles forward and reverse, side straddle hops, Michael Phelps, Grass Grabbers (IC), and runners stretch both legs.

Tha Thang
20 minute AMRAP individually
0-5 minutes- 5 Burpees, 10 alternating squat kicks, 15 pickle pounders.

5-10 minutes- 5 big boy sit-ups, 10 Bonnie Blair’s (hard way), 15 monkey humpers.

10-15 minutes- 5 Jungle boy squats, 10 V-ups, 15 Merkins.

15-20 minutes- 5 walkouts with a merkin at the end of each walkout, 10 lateral bounds, 15 Superman snow angels.

At the end of each 5 minute AMRAP, the timer would stop and the PAX as a team did the following.

Minute 5- Team jog (300 meters) will holding a battle rope with one hand above the head. Halfway through the jog the battle rope was switched to the other hand above the head.

Minute 10- one PAX did murder bunnies approximately 60 feet while the other PAX bear crawled beside the murder bunny PAX. After the 60 feet, the PAX would switch off the coupon so that each PAX had a chance to do murder bunnies while the remainder continued to bear crawl.

Minute 15- Each PAX held onto the battle rope and conducted 25 overhead battle rope squats, 25 battle rope arm raises to shoulder height, and 25 battle rope bent over rows.

Minute 20- Team jog 300 meters

Ending right on time for a COT.

End in COT

Location: Gridlock
Date: 2022-11-17
Weather: 25 degrees and clear, no precipitation

Q: 49er
PAX: 9 – 49er, Axeman, Bettis, Zebra, Muck, Fogell, Splitter, Sous Vide, Wally World

Warm-O-Rama
Arm circles
SSHs IC x20
Grass Grabbers IC x20
Calf stretch on the curb

Tha Thang
YHC hates the cold, base layers that don’t fit, and missing sweatpants, but he’s grateful for the Pax and meeting in the gloom. Throughout the morning, we talked about some of our favorite things – families, side dishes, desserts, beers, vacation spots, and warm roofs over our heads.

4 Corners in the parking lot:
-Moseyed to the far corner for 20 air squats
-Moseyed to the next corner for 20 flutter kicks, 2-is-1
-Moseyed to the next corner for 20 merkins
-Moseyed to the last corner for 20 Bonnie Blairs (jump lunges)
Increased reps by 5 every time we came around the lot – 20, 25, 30, 35, and 40

Finished right on time at 6:15.

End in COT

Location: Gridlock
Date: 2022-11-15
Weather: I would rather not say

Q: The Janitor
PAX: 7 – Muck, Fogell, Bootlegger, Sous Vide, Axeman, Wally World, The Janitor

Warm-O-Rama
Abe bigodas, SSH, yoga for a little then we were nice and loosey goosey

Tha Thang
Ring of Fire
PAX joined together in a ring of fire where we all worked together to get to 100 reps of the following exercises:
Mercans (Plank)
V Ups (6” hold then 45)
Squats (Al Gore)
King Tut Big Boys (6” hold)
Burpees (plank)
Each PAX contributed 1 rep at a time, while the rep passed around the circle the other PAX held the poses in parentheses.

We completed 1 full round, then took a break with a 1/2 deck of death before coming back and completing another round of ROF.

End in COT

Location: Paddock
Date: 2022-11-16
Weather: Paddock chill, but pleasant

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

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

Tha Thang
About 20 minutes of Dice work (mercans, lunges, squats, crunches, SSH’s). Shooters choice for the wildcards.

Then, onto four rounds of 76ers:
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Come back and repeat 7 reps at each cone, including the cone at base. 7 reps at six stations.
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks

Then, on to four rounds of Benjamins (everything equals 100):
• 1st round
○ 25 Mercans
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Monkey Humpers
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Mountain Climbers
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Ice Skaters
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Finish with four minutes of pax choice Mary.

End in COT

Location: Birds Nest
Date: 2022-11-14
Weather: Cold

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

Warm-O-Rama
NA

Tha Thang
All pax rucked for forty minutes. One pax carried a coupon in the curl position until failure, while another pax did side to side shoulder presses with 25lb plate x 20 reps. The remaining pax just rucked waiting for their turn. Once a pax dropped the coupon, all pax did three ruck sack burpees with three count merkins. Pax rotated the coupon and plate carrying pax after burpees and continued the ruck.

End in COT

Location: Gridlock
Date: 2022-11-14
Weather: Crystal clear, or free and clear, or perfectly clear. Couldn’t decide… it wasn’t clear to me. 🙂

Q: Muck
PAX: 6 – Borland, Snowflake, Wally World, Sous Vide, Lansbury, Muck

Warm-O-Rama
Could we? Yes
Did we? No.

Tha Thang
Timed ruck. 3 1/2 minutes ruck, 1 1/2 minutes PT. Nine stations.
9 x 5 = 45 minutes

• Curls
• Overhead press
• Ruck swings
• Squats
• American Hammers
• Mercans
• Bench press
• Upright rows
• Flutters

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Mid 30s

Q: Wally World
PAX: 7 – Wally World, The Janitor, Dub-K, Chewbacca, Lincoln Log, Buffet, Elle Woods

Warm-O-Rama
OYO stretching

Tha Thang
Two 30 minute sessions

1st session:
4 corners at the basketball courts. After each corner, mosey to the center of the courts and do 10 big boy sit-ups. 1st corner: 10 BDE burpees (burpee with 2 jump lunges and a squat); second corner 10 kraken burpees (burpee with 3 hand release mericans); 3rd corner 10 Catalina wine mixer burpees (burpee with a Catalina wine mixer); 4th corner 10 regular burpees. Do as many rounds as possible for the 30 minutes.

2nd session:
Start on the baseline of the tennis courts and do 15 monkey humpers. Then, do a burpee then a broad jump, repeating the burpee broad jump process until you reach the end of the courts. Do another 15 monkey humpers, then burpee broad jump back. Repeato for 30 minutes.

End in COT

Location: Gridlock
Date: 2022-11-13
Weather: Freezing and rainy, the worst combo

Q: Wally World
PAX: 14 – Wally World, Splitter, Sous Vide, Oshag, Santa’s Little Helper, Elle Woods, Muck, Axeman, Lincoln Log, 49er, Buffet, Chewbacca, Hertz, Incognito

Warm-O-Rama
Various stretching

Tha Thang
Completed the Chad 1000 workout (without additional weight) with a partner. Partners did a combined 1000 total step ups. While one partner was doing step ups, the other ran from the pull-up shelter to the other shelter across the road and had the FREEDOM! to choose between doing either 10 mericans, 10 squats or 10 big boy sit-ups, then ran back. Partners continued rotating until they completed the 1000 step ups. There were a few minutes remaining, so we finished with group wall sits. When one PAX could no longer hold the wall sit, everyone completed 5 burpees. Finished with 2 minutes of plank/tension toad hold.

End in COT

Location: Gridlock
Date: 2022-11-10
Weather: A smidge chilly but not bad

Q: Axeman
PAX: 15 – Zebra, Sea Chicken, 49er, LeBron, Sous Vide, Chewbacca, Splitter, The Janitor, Snowflake, Borland, Lincoln Log, Wally World, Axeman, Incognito, Ollie

Warm-O-Rama
SSH’s (in cadence), Grass Grabbers (IC), Michael Phelps, High Knees, Butt Kickers, Pigeon Pulls and Knees to chest

Tha Thang
PAX were divided into 4 groups, one for each tier in the parking lot. Each group performed the first round of movement and reps then moseyed to the next tier. Everyone performed this going from round 1-4. Groups completed the four rounds just in time to name our new HIM. Tiers were as follows:
Tier 1
Round 1- 40 mercans
2- 25 diamond mercans
3- 25 wide mercans
4- 25 decline mercans
Tier 2
1- 30 monkey jumpers
2- 30 Bonnie Blairs
3- 40 squats
4- 40 calf raises
Tier 3
1- 30 dead bugs
2- 40 LBC’s
3- 30 cockroaches
4- 25 ARods/Afflecks
Tier 4
1- 20 thrusters
2- 15 man makers
3- 50 curls
40- 25 coupon swings

We moseyed back to the flag and named our FNG. Welcome Borland!

End in COT

Location: Sherwood
Date: 2022-11-11
Weather: Drizzle on my hizzle. But nice and warm

Q: Showcase Showdown
PAX: 5 – Showcase Showdown, Oshag, Incognito, Axeman, Bootlegger

Warm-O-Rama
No rucks. No sitting or lying down on wet ground. To celebrate Baby Bickell’s expected arrival (any second now?) I took the Q in place of @Steve-o. Happy Birthday Margot Marie: 11/11/22. (11+11=22!). But no, @WallyWorld, we did not play Swifty’s “22” twenty-two times.

Tha Thang
5 of us posted. The perfect number for this. 2 teams of 2, separated by about 50-75 yards, starting walking towards the stadium and the around the concourse counterclockwise. The front pair carried a 25lb weight. The back pair carried a 45lb weight. The 5th man sprints a jailbreak between the 2 pairs of pax. Guy 1 hands off the weight to Guy2, and takes off running back to the other pair while the new pair keep walking.

We were waved inside to the dry well-lot concourse by the napping guard, and made it 2 laps on the lower loop, up the ramp, 1 lap around the upper loop, and back down to the parking lot. It was nice to have a couple of good 20 minute conversations, even if they were broken up in 45-second segments.

Ended with 2 Minute of Merkins.

End in COT

Location: Birds Nest
Date: 2022-11-10
Weather: Clear and cool

Q: Doc Holiday
PAX: 7 – Quick Match, Doc Holiday, Muck, Oshag, Manchild, Bootlegger, Sour Mash

Warm-O-Rama
On your own

Tha Thang
Memorial WOD Chad1000X

1000 step ups with ruck.

End in COT

Location: Paddock
Date: 2022-11-09
Weather: Low 40s, chilly

Q: Wally World
PAX: 3 – Wally World, Sea Chicken, Sous Vide

Warm-O-Rama
OYO stretching for 5 minutes

Tha Thang
Each PAX took turns holding a 45 plate in a rifle carry position for as long as they could. While they were holding, the other PAX were doing burpees. Once the holder could hold no longer, PAX moseyed to the bottom of the hill and back, then did 10 mericans, 20 squats, & 30 LBCs. The plate then rotated to the next PAX, and the process repeated.

End in COT

Location: Gridlock
Date: 2022-11-08
Weather: Mid 40s, chilly

Q: Wally World
PAX: 13 – Wally World, The Janitor, Sous Vide, Splitter, Steve-O, Bootlegger, Incognito, Muck, Axeman, Oshag, 49er, Santa’s Little Helper, Snowflake

Warm-O-Rama
OYO stretching for 4 minutes

Tha Thang
Moseyed to the tennis courts.

At the start, do 10 BDE burpees (burpee with 2 jump lunges & a squat). Bear crawl the width of each tennis court, completing 10 mericans in the gap between tennis courts. After each set of mericans, switch bear crawl direction (forward, side, side, backward). At the end of the courts, complete another 10 BDE burpees. On the way back, replace bear crawls with lunge, lunge & squat walks, and replace mericans with 10 monkey humpers. Repeato until time is up.

All of this was made infinitely easier by listening to Axel F by Crazy Frog on repeat for the entire 45 minutes.

End in COT

Location: Birds Nest
Date: 2022-11-07
Weather: 60 and clear

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

Warm-O-Rama
Jog
High knees
Frankensteins
Butt kicks
Hamstring grab
Oyo

Tha Thang
Five-Pax truck push up incline (50 meters)
Jog to start
10 x plank jacks
10 x copperhead squats
10 x big boy sit-ups
10 x Bonnie Blair’s (2 is 1)
10 x merkins
Repeat for 6 sets total
Last push (75 meters)

End in COT

Location: Sherwood
Date: 2022-11-04
Weather: Clear skies 55°

Q: Dub-K
PAX: 6 – Showcase Showdown, Dub-K, Lincoln Log, Steve-O, Bootlegger, Wally World

Warm-O-Rama
Not needed.

Tha Thang
Partner up
Partner 1: core exercises
Hollow Rock
Side plank (R)
Side plank (L)
Supper man hold
*Starting at the top hold each position to failure then switch to the next. After Superman’s go back to the top. Try to do as few rounds as possible till partner 2 gets back.

Partner 2: caring his pack and partners pack, compleat 600-800m ruck.

*Switch when partner returns.

35min AMRAP

10min of Mary

End in COT

Location: Birds Nest
Date: 2022-11-03
Weather: Foggy, moist, brisk

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

Warm-O-Rama
On your own

Tha Thang
To Van Morrison Lake Playlist-

One coupon must go on the steps:
5 isles of Stadium steps
10 burpees
4 isles of stadium steps
20 monkey boy squats
3 isles of stadium steps
30 Murkins
2 isles of stadium steps
40 feet up ab slams
1 isle of stadium steps
50 air squats

Then the same thing in reverse (ladder)

End in COT

Location: Gridlock
Date: 2022-11-03
Weather: Clear and 45 degrees

Q: 49er
PAX: 12 – Steve-O, The Janitor, 49er, Slick Willie, Lansbury, Sous Vide, Muck, Splitter, Bettis, Axeman, Incognito, Wally World

Warm-O-Rama
Miscellaneous stretching
10x Sumo Squats IC
10x Grass Grabbers IC
15x SSHs IC
Mosey to the coupons at the top of the parking lot

Tha Thang
In a purely coincidental show of convenience (laziness), YHC modified a kettlebell workout he found in a clickbait article online.

4 exercises
40 seconds on AMRAP – 20 seconds off
1. Thrusters
2. Not Dead Yet Bugs (Hollow hold coupon press)
3. Coupon swings
4. Manmakers

90 seconds to run the stairs down to the road and back.

We completed 6 rounds and moseyed back to the flag.

End in COT

Location: Paddock
Date: 2022-11-02
Weather: 55

Q: Bootlegger,Sous Vide
PAX: 2 – Bootlegger, Sous Vide

Warm-O-Rama
None

Tha Thang
Rucked for 40 minutes. Inspired by Sous Vide’s 60 pound ruck pack, Bootlegger added weight to his pack when he got home.

End in COT

Location: Gridlock
Date: 2022-11-01
Weather: Not cold enough to sit in your car

Q: Sparrow
PAX: 12 – Sparrow, Bam, Steve-O, Incognito, Bettis, Sous Vide, Snowflake, LeBron, Jello Shot, Splitter, Axeman, Muck

Warm-O-Rama
Fo sho
-25 side-straddle hops, in cadence
-20 squats (on your own)
-10 merkins, in cadence
-Runners stretch
-10 mountain climbers, in cadence

Tha Thang
Moseyed up the parking lot and grabbed a coupon. Starting at the top, Pax completed their first exercise station, picked up their coupon and carried that baby down to the next row in the parking lot to complete the next station. (x 3)
1. 10 Man makers, 10 leg raises
2. 10 Jump ups (TNT toads?) & 10 American hammers
3. 10 Burpees
4. 20 Squats (with or without coupon) , 10 hand release merkins

Once the fourth station was completed pax picked up their coupon and carried it (using the stairs) back to the top of parking lot.

After pax completed 3 rounds we moseyed down the road, to adjacent small parking lot, circled it, ran back to the coupons and walked them back to the top.

Pax ‘snaked’ back down parking lot jogging around each corner until at the bottom. Q asked for pax to call out exercises of their choice. (x3)

Word of encouragement for the day:
Do the hard thing in front of you, there are no excuses, just executing the task in front of you.

End in COT

Location: Birds Nest
Date: 2022-10-31
Weather: Cloudy and warm

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

Warm-O-Rama
5 min warmup
Arm rotations
Deep Air Squats
Reverse Lunges
Downwards Dog

Tha Thang
5 stations were set up:
Battle Rope
Lateral Sledgehammer Swings to Tire
Man Makers
Kettle Bell Swings
One lap around the parking lot

The time at each station was determined by the time it took to run a lap around the parking lot. Advance from station to station.

End in COT