Location: Gridlock
Date: 2022-10-31
Weather: SPOOOOKYYY👻💀…and a little damp
Q: Steve-O
PAX: 6 – Snowflake, Bettis, Sous Vide, Muck, Sparrow, Steve-O
Warm-O-Rama
Surely you jest
Tha Thang
Rucked the full loop with BIN(i)NGO stations to honor lansbury’s wishes as he battles mud butt…
B – 5 burpees
I – 10 Imperial Walkers 2=1
N – 15 Never Surrenders
(i)N – 20 Incline Merkins (I came up with this all by myself 🤠)
G – 20 Gas Pumpers w/ ruck overhead
O – 25 Overhead Press
End in COT
Location: Gridlock
Date: 2022-10-29
Weather: Chilly but otherwise perfect
Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Subject Matter, 49er, Lincoln Log, Radio, Wally World, Axeman, El Fed, Zebra, Dub-K, Hertz, Sous Vide
Warm-O-Rama
Dynos in the parking lot and then a mosey to hole #1 (which was actually hole #16 but it was the first hole for our purposes)
Tha Thang
Frisbee Golf CSAUP
Two PAX teams – one throws, one runs which turns into searches for the disc – objective was to finish the hole as quickly as possible while alternating throws
Once finished – AMRAP the pair of exercises called out by the Q
Once all teams finished – group exercise – Catalinas, Burpees, Bonnie Blairs, etc
Mosey to next hole and repeato
End in COT
Location: Sherwood
Date: 2022-10-28
Weather: A spooky chill in the air. Dense, rolling fog. A wolf howls in the distance
Q: Showcase Showdown
PAX: 5 – Showcase Showdown, Muck, Dub-K, Steve-O, Bootlegger
Warm-O-Rama
OYO while Q explained overly complicated instructions
Tha Thang
Name that SPOOKY Tune!!
GOAL = Get all the way around Loop, or see which team makes more progress.
Walk (Run!) To the left (clockwise) = when Team 1 (@DubK & @Muck) guesses correctly
Walk (Run!) To the right (counterclockwise) = when Team 2 (@Bootlegger & @Steve-o) guesses it.
Back and forth. But we all stay together. Interspersed between songs or while listening to songs trying to figure them out we did exercises as a group. Squats, merkins, toe-touches, planks, etc.
I think Team 2 slightly won this one. Congrats.
We ended with a round of Mary for 7 minutes.
End in COT
Location: Birds Nest
Date: 2022-10-27
Weather: Cold
Q: Sour Mash
PAX: 6 – Manchild, Doc Holiday, Bootlegger, Quick Match, Sour Mash, Big E
Warm-O-Rama
On your own
Tha Thang
35 minute cap.
100 uneven push ups
100 coupon swings
100 goblet squats
EMOM did 7 sit-ups
End in COT
Location: Paddock
Date: 2022-10-26
Weather: The frozen tundra returns
Q: Sous Vide
PAX: 5 – Sous Vide, Whitewall, Bettis, H2Flow, Bootlegger
Warm-O-Rama
Dynamic stuff
Tha Thang
Moseyed down the hill to the main road. All out sprint up the hill 300yds. Then did 5 burpees, 10 hand release mercans and 15 squats. Walked back down road. All out sprint 250yds. up hill and did the same exercises. Walked back down and did the same for 200, 150, 100 and 50 yds.
End in COT
Location: Gridlock
Date: 2022-10-27
Weather:
Q: Zebra
PAX: 7 – Sous Vide, Muck, The Janitor, Steve-O, Axeman, Radio, Zebra
Warm-O-Rama
Michael Phelps, Arm Circles
Finkle swings IC
21’s SSH
squat hold, Planks, runner stretch
Mosey to the coupons
Tha Thang
Working in pairs, pax completed 20 reps of each exercise while their partner moseyed to the other end of the lot and did Mary.
Merkins
Squats
Overhead press
Lunges
Curls
Mary: American Hammers, dead-bugs, big boy sit ups, lots of back blasts
Last round – max out round, as many reps as you can do
End in COT
Location: Birds Nest
Date: 2022-10-24
Weather: 46
Q: Bootlegger
PAX: 6 – Bootlegger, Gru, Quick Match, Manchild, Sour Mash, Doc Holiday
Warm-O-Rama
None
Tha Thang
Pax rucked 1 mile and made five stops…
Stop 1:
Three rounds of 10 merkins and 20 squats with ruck pack
Stop 2:
Four minute wall sit with ruck pack (if pax stopped they did two ruck pack burpees before getting back to wall sits)
Stop 3:
Five minute overhead holds with ruck pack (if pax stopped they did 15 merkins before getting back to overhead hold)
Stop 4:
Six to eight parking lot sprints with jog back
Stop 5:
One minute flutter kicks
End in COT
Location: Gridlock
Date: 2022-10-22
Weather: 47 degrees; cool, clear, and Dry
Q: Subject Matter
PAX: 15 – El Fed, Ollie, Subject Matter, Wally World, The Janitor, Sous Vide, Axeman, LeBron, Chewbacca, Radio, Incognito, Olaf, Buffet, Bam, Splitter
Warm-O-Rama
Michael Phelps, Toe Touch, Grass grabbers, side straddle hops, knee cradle, Arm stretches
Tha Thang
Basket Ball Court:
3 rounds: Side line shuffle around the
court, then the following sideline to
sideline and run back; Frakensteins,
Knee to chest, High Knees, Butt
Kickers, Lunges, Bear Crawl, then side
line shuffle around the court.
Tennis Courts: 10 each both ways at
each court side line returning home
each time. In total 80 Calf raises, 110
lunges, 90 Bobby Hurleys, 70 side
straddle hops, 50 box cutters, 30 plank
jacks, and 10 merkins.
Basketball Court circle mystery card
selection of 5, 10, 15, 20, and either
squats, big boy sit-ups, burpees,
reverse lunges, or dead bugs
End in COT
Location: Black Ops
Date: 2022-10-22
Weather: 78° and perfect
Q: Lansbury
PAX: 4 – Sushi, Lansbury, Zebra, Lincoln Log
Warm-O-Rama
AO: Man Camp Black Ops
PAX: @Sushi (Jeremy Sharp) @Crosscheck @Milli @Outlier @Robin @MySpace @Dumbbell @Lansbury (Lex, KY) Zebra (Lex KY) Lincoln Log (Lex KY)
Moleskin: 10 HIMs converged at Crossroads’ Man Camp in Neville, OH, for a weekend of fitness, fellowship, faith. After walking some trails, the HIMs circled up by the wood pile under the autumn afternoon sun.
Warm up
SSH
Copperhead Squats
Runner’s Stretches
Arm circles
Arm stretches
Tha Thang
Ring of Fire. 1 HIM bear crawled outside the circle as the others performed merkins or big boy sit-ups in alternating fashion.
“MAN CAMP.” HIMs discussed the 5 Marks of Man—including which ones were perceived strengths or weaknesses. The HIMs then performed 5 rounds—10 reps each—of the following:
Merkins
American Hammers (2=1)
No Surrenders w/jump
Chops
American Hammers (2=1)
Monkey Humpers
Pickel Pounders
PILATES. HIMs finished the beatdown with a brief pilates session involving Alabama prom dates and 3-point-toe-taps.
End in COT
Location: Sherwood
Date: 2022-10-21
Weather: cool, crisp, i dont know what else to say
Q: The Janitor
PAX: 5 – Oshag, Bootlegger, Steve-O, Phantom Menace, Santa’s Little Helper
Warm-O-Rama
10 MERKINS
Tha Thang
RUCKED FULL LOOP 2.1 MILES
CELEBRATED BLOCKTOBER 21ST WITH AL GORES
PAX HELD AL GORE EVERY TIME THE WORD GORE WAS SAID UNTIL WEAKEST PAX GAVE INTO THE PAINS INDUCED BY THE ENVIRONMENTALIST
FINISHED WITH 10 MERKINS AND A FINAL AL GORE
End in COT
Location: Birds Nest
Date: 2022-10-20
Weather: 27
Q: Manchild
PAX: 5 – Quick Match, Big E, Doc Holiday, Sour Mash, Bootlegger
Warm-O-Rama
Butterfly twirls, Michael Phelps slaps, Leggo!
Tha Thang
45 seconds work/12 seconds rest for 34 minutes. Rotate to new station each time.
Station 1- slams with ball, 40 lb
Station 2- curl and press, 30 lb dbs
Station 3- squat kicks R/L alt, bodyweight
Station 4- Kettle bell swings, 45, 53, or 70 lb
Station 5- sand bag throws over shoulder, 50 lb
Station 6- merkins over coupon
Station 7- sandbag sumo high pulls, 50 lb
Then
8 min Core finisher: 30 v-ups, 30 sec plank, 10 bb sit-ups, 20 v-ups, 30 sec plank, 20 bb sit ups, 10 v-ups, 30 sec plank, 30 bb sit ups
Lost feeling in both pinkies means it was good I think. Great work men.
End in COT
Location: Gridlock
Date: 2022-10-20
Weather: Low 30s and clear skies
Q: 49er
PAX: 8 – 49er, Bettis, Sous Vide, Muck, Axeman, Steve-O, The Janitor, Wally World
Warm-O-Rama
Michael Phelps
Arm Circles
Cross feet, bend & hang
Curbside calf stretches
30x Toe taps OYO
High knees / butt kickers
15x Grass Grabbers IC
Mosey to the coupons at the top of the parking lot
Tha Thang
4 corners with a human timer – Pax did one coupon exercise AMRAP while one pair acted as the timer.
Corner 1 – Coupon curls
Corner 2 – Goblet squats
Corner 3 – Tricep extensions
Corner 4 – Bench presses on the ground
Human timer – Rifle Carry the coupon a set distance (approximately 25 yards) and drag the coupon back. Any pause/failure resulted in a 1 Manmaker penalty.
For the first lap, pax carried their coupon to the next corner. For the second round, Q decided the Pax wouldn’t move and all 4 rounds were done in the same corner.
Put away the coupons and mosey back to the flag for COT.
End in COT
Location: Gridlock
Date: 2022-10-18
Weather: Cloudy with a chance of water sprinklers
Q: Splitter
PAX: 12 – Sous Vide, Wally World, Muck, Incognito, Lansbury, Zebra, 49er, Axeman, Dub-K, Bootlegger, Steve-O, Splitter
Warm-O-Rama
Michael Phelps
Arm Circles
Knee Pulls
Quad Pulls
Mosey to football field
Tha Thang
Everyone paired up and got 1 coupon per group.
• Buy In : 50 burpees (25 per person if split evenly)
Then partners work to accumulate the rep count for the following movements:
• 125 Kettle Bell Swings
• 150 Tricep Extensions
• 175 Curls
• 150 Sit ups
• 125 Thrusters
While partner 1 is working, partner 2 will run 100 yards, complete 10 Merkins, run back, and switch places with partner 1.
Buy Out : 50 burpees (split however teams see fit)
End in COT
Location: Birds Nest
Date: 2022-10-17
Weather: Cool and dry
Q: Doc Holiday
PAX: 5 – Quick Match, Bootlegger, Manchild, Sour Mash, Doc Holiday
Warm-O-Rama
None
Tha Thang
Rucked 2.5 miles in plate carriers or packs. Add 2 50 lb sand bags and 1 coupon amongst the PAX just for fun.
End in COT
Location: Gridlock
Date: 2022-10-15
Weather:
Q: Zebra
PAX: 14 – El Fed, Sous Vide, Chewbacca, Incognito, Subject Matter, Axeman, Splitter, Lincoln Log, The Janitor, Radio, Buffet, Muck, Bam, Zebra
Warm-O-Rama
Michael Phelps, Ground stretching, Runners stretch, squat hold
Imperial Walkers IC
Hillbillies IC
Motivators
Tha Thang
4 corners
At each corner of the football field completed the following reps:
10 burpees, 15 hand release merkins, 20 lunges, 30 squats. Mosey/Bernie to next corner
Pax attempted a 15 yard throw with a football into a bucket target to test their skills in front of 14 people as opposed to 65,000.
Jump over burpee punishment for every miss.
Nice job by El Fed to save the group from more burpees. Oshag did not hit the target during the beatdown.
Murder bunny ladder:
Coupons on the goal line. Mosey full 100 yards, 5 big boy sit ups, mosey back to coupon, 10 mt climbers, murder bunny 5 yards.
Repeat the same routine with 5 fewer yards each time. Pax completed as many reps as possible until time was up.
End in COT
Location: Gridlock
Date: 2022-10-16
Weather: Around 60 – little rainy
Q: Wally World
PAX: 2 – Wally World, Splitter
Warm-O-Rama
NONE – got right into it
Tha Thang
Two sessions of 30 minutes
First session – at the 8 tennis courts:
Start at one end, do 10 BDE burpees (burpee with 2 Bonnie Blair’s & a squat). Then, bear crawl the width of the tennis court until you get to the middle section between the next tennis court & complete 10 mericans. Continue alternating bear crawls (front, side, other side, backward) & 10 mericans in the gap between courts until you reach the end. At the end, do another 10 BDE burpees. On the way back, do a left lunge, right lunge, then squat for the width of the tennis courts. In the gaps between courts, do 10 monkey humpers. Continue this until you get back to the start. Then repeat from the beginning with 10 BDE burpees, bear crawls, & mericans until time is up.
2nd session – at the hill by the football field coupons:
At the top, max out on reps for 5 different exercises. In between each max out, mosey to the bottom of the hill, do 20 big boy sit-ups, then bernie back to the top.
1st exercise: chest press
Mosey down, BB sit-ups, bernie back
2nd exercise: squats with coupon
Mosey down, BB sit-ups, bernie back
3rd exercise: curls
Mosey down, BB sit-ups, bernie back
4th exercise: thrusters
Mosey down, BB sit-ups, bernie back
5th exercise: overhead press
Mosey down, BB sit-ups, bernie back
Repeat from the beginning until time is up.
End in COT
Location: Sherwood
Date: 2022-10-14
Weather: Crisp, like popping the top of a fine Pilsner
Q: Steve-O
PAX: 8 – Incognito, Snowflake, Dub-K, Showcase Showdown, Bettis, Bootlegger, Steve-O, Phantom Menace
Warm-O-Rama
Surely you jest
Tha Thang
Ruck the loop w/ stations: planks, squats, good mornings, merkins, lunge walks, and bear crawls, oh my
End in COT
Location: Birds Nest
Date: 2022-10-13
Weather: 58
Q: Bootlegger
PAX: 5 – Big E, Bootlegger, Quick Match, Manchild, Doc Holiday
Warm-O-Rama
Grass grabbers
Michael Phelps
Arm circles
Runner’s stretch
Quad stretch
Tha Thang
Pax paired up and completed 1000 reps of different exercises. The Pax who wasn’t doing exercises ran a 150m loop and switched off with their partner.
50 man-makers
100 big boy sit-ups
200 merkins
300 squats
200 bent over rows
100 coupon curls
50 burpees
Welcome Big E!
End in COT
Location: Gridlock
Date: 2022-10-13
Weather: 60+- | Rained overnight, but no precipitation during WO, just damp
Q: Incognito
PAX: 9 – Muck, 49er, Wally World, Steve-O, Axeman, Splitter, Zebra, Sous Vide, Incognito
Warm-O-Rama
SSH IC
Abe Vgoda IC
Butt Kickers
High Knees
T-squat to Frankenstein OYO
Reverse Lunge with Twist OYO
Groiners IC
Newton’s Cradle IC
Tension Toads
Half Lunge Stretch
Tha Thang
Ladder, start with only 1 exercise, next round did 2, next round 3, etc.
Roughly 200m run between each round. Exercises were as follows:
Coupon 2 Second Pause Squat 45 seconds
Overhead Press 45 seconds
Burpees 45 seconds
Oblique Roll Crunch 45 seconds
Lateral Merkins 45 seconds
Kettlebell Swings 45 seconds
Iron Mikes/Bonnie Blairs 45 seconds
End in COT
Location: Paddock
Date: 2022-10-12
Weather: High 50s, quite pleasant
Q: Wally World
PAX: 4 – Wally World, Sous Vide, Bootlegger, Whitewall
Warm-O-Rama
OYO stretching
Tha Thang
Top of the hill: 10 burpees
Ruck down the hill
Bottom of the hill: 10 thrusters
Move ruck to front of body and walk backwards up the hill
Repeated until we had around 13 minutes left and finished with some more rucking.
End in COT
Location: Gridlock
Date: 2022-10-11
Weather: 44 and clear
Q: Sous Vide
PAX: 15 – Sous Vide, Wally World, Zebra, Snowflake, 49er, Steve-O, Axeman, Sparrow, Bootlegger, H2Flow, Muck, Splitter, Incognito, Bettis, Ollie
Warm-O-Rama
A few dynamic stretches
Tha Thang
Farmer carry a pair of dumbbells four laps around the big parking lot (1 mile). Every time you set them down, you had to complete 5 burpees, 10 hand release mercans and 15 squats. It was awesome to see people helping others complete their laps. Loved having so many out on a cool Tuesday morning! Thanks F3 guys for a job well done!!
End in COT
Location: Gridlock
Date: 2022-10-10
Weather: Darn near unacceptably cold if you ask me
Q: Steve-O
PAX: 6 – Steve-O, Wally World, Snowflake, H2Flow, Sous Vide, Muck
Warm-O-Rama
OYO
Tha Thang
Double Time, Bernie Walk, Squats, etc. Ended with a Round of Mary
End in COT
Location: Birds Nest
Date: 2022-10-10
Weather: A balmy 36
Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Gru, Quick Match, Manchild
Warm-O-Rama
OYO
Tha Thang
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
EMOM timer set for every 5 min to drop and complete 5 Kraken Burpees.
All PAX completed the challenge before the allotted time expired.
End in COT
Location: Gridlock
Date: 2022-10-08
Weather: A little frosty… like the girl I kept asking to the prom. 🙂
Q: Muck
PAX: 12 – Bo (DR), Oshag, The Janitor, Wally World, 49er, Sous Vide, Axeman, Radio, Subject Matter, Splitter, Muck, Santa’s Little Helper
Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)
Tha Thang
Started off with Baba O’Reiley… continuous Imperial Walkers through the entire song (5 minutes).
Mosey to the football field coupons. Made our way to the scoreboard. In pairs, we did four rounds of Diego using the hill:
100 – Merkins (Top); 10 Big Boy Situps (Bottom)
150 – Overhead press w/coupon (Top); 10 Bobby Hurleys (Bottom)
200 – LBC’s (Top); 10 SSH’s (Bottom)
250 – Curls w/coupon (Top); 10 Plank Jacks (Bottom)
Then, we circled up on the football field for about nine rounds of Ring of Fire… 1:30 of exercise, :30 rotation and rest:
Welcome “Bo” Schembechler from Chicago (DR)!
The playlist was probably the most varied ever… thanks for the “walk-up” selections!
End in COT
Location: Paddock
Date: 2022-10-05
Weather: 42 and clear
Q: Sous Vide
PAX: 2 – Sous Vide, Wally World
Warm-O-Rama
OYO
Tha Thang
Three sets of 50 kettle bell swings. After each set we ran to the bottom of the hill and did 4 burpees, then 6 and then 8.
Finished with rucking a mile.
End in COT
Location: Gridlock
Date: 2022-10-04
Weather: 42 and clear
Q: Sous Vide
PAX: 11 – Sous Vide, Steve-O, Sparrow, Splitter, Snowflake, LeBron, Muck, Incognito, Axeman, Wally World, 49er
Warm-O-Rama
A few dynamic stretches then mosey to the pull-up shelter.
Tha Thang
Goal was to hang from a rafter for a total of 8 minutes. Every time you let go you had to run a quarter mile and do 30 hand release mercans. Then, you would restart your timer. Like I stated in the pre blast, pretty sure a fun time was had by all. At least that’s what @steve-o said!
End in COT
Location: Birds Nest
Date: 2022-10-03
Weather: Perfect!! 50 and clear
Q: Doc Holiday
PAX: 4 – Gru, Sour Mash, Quick Match, Doc Holiday
Warm-O-Rama
5 min dynamic stretching
Tha Thang
29 years ago today the Battle of The Black Sea in Mogadishu began. This Thang was to honor the service members involved.
With plate carrier or ruck.
29 Merkins
29 Air Squats
29 Gas Pumpers
29 Monkey Humpers
29 Side Straddle Hops
1/4 Mile Mosey
Repeat 4 times
End in COT
Location: Gridlock
Date: 2022-10-03
Weather: Picture perfect. But it was dark. So, maybe it was, maybe it wasn’t. 🙂
Q: Muck
PAX: 8 – Muck, Wally World, Sous Vide, Steve-O, Oshag, Santa’s Little Helper, H2Flow, Snowflake
Warm-O-Rama
Not gonna lie… no, no warm-up.
Tha Thang
2.4 mile ruck.
Seven stations of 20 squats, 20 merkins.
2 sets of 25 lunge steps (at new benches).
Welcome Snowflake!
End in COT
Location: Gridlock
Date: 2022-10-01
Weather: Absolutely gorgeous
Q: Jello Shot
PAX: 19 – Sous Vide, Wally World, Splash Down, Chewbacca, Radio, Subject Matter, Incognito, Axeman, Muck, Ditka, Coinslot, Matlock, Lansbury, LeBron, Lincoln Log, Zebra, Oshag, Santa’s Little Helper, Jello Shot
Warm-O-Rama
Grass grabbers IC
Tricep pulls
Quad pulls
Micheal Phelps
Shoulder pulls
Pigeon pulls
Abe Vigodas IC
Tha Thang
After gathering coupons from the upper corner of the parking lot, we took turns drawing, from two separate hats, an exercise and a rep/time count, which the whole PAX would complete together. There were a “smattering” of exercises focusing on upper body, lower body, and core, along with some miscellaneous bonus exercises.
After completing all the exercises in the hat, we proceeded with PAX-choice exercises for about 15 minutes until 08:00.
We also welcomed two FNGs: Ditka and Coin Slot!
End in COT
Location: Sherwood
Date: 2022-09-30
Weather: Crisp (cool, but not cold) and dry (not wet).
Q: Muck
PAX: 8 – Showcase Showdown, Bootlegger, Pollo Loco, Steve-O, Oshag, Muck, Santa’s Little Helper, Phantom Menace
Warm-O-Rama
Thought about it… that’s as far as it got.
Tha Thang
Santa’s Little Helper and Phantom Menace are the loyal rucking “Dogs”, and rucking around the home of our undefeated football team is the “Cats”.
We mumblerucked around Kroger Field (1 1/2 times).
On a timer, we would ruck for 3:30, and do a PT exercise for 1:30. Nine sets of exercises performed:
– Curls
– Overhead press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench press
– Upright rows
– Curls
End in COT
Location: Sherwood
Date: 2022-09-23
Weather: Cool
Q: Geppetto
PAX: 11 – Geppetto, The Janitor, Showcase Showdown, Sparrow, Bootlegger, Wally World, Muck, Pollo Loco, Zebra, Oshag, Dub-K
Warm-O-Rama
Grass grabbers and stretches on your own while listening to the Blind Boys of Alabama
Tha Thang
We Moseyed briskly to several spots where treasures were hidden.
End in COT
Location: Gridlock
Date: 2022-09-29
Weather: Little bit of morning dew on the ground
Q: The Janitor
PAX: 8 – Bam, Steve-O, Showcase Showdown, Sous Vide, Sparrow, Muck, Ollie, The Janitor
Warm-O-Rama
Abe bigodas, grass grabbers, misc yoga stuff
Tha Thang
Pax moseyed up to the baseball shelter and gathered coupons for a Grateful Dead themed deck o death beatdown. We jammed out to 5/8/77 concert “Cornell ‘77”. Any pax that guessed the year of the concert got a VOOZ™️ with which to hydrate themselves (wrong answers had to do 5 merkins). Any pax that guessed a song title in the first 15 seconds of the song got a VOOZ™️. Any pax that guessed 5 songs got a Lithuania Olympic Basketball Team warm up jersey matching the Q’s. No one won that portion, but Showcase Showdown won himself a VOOZ™️.
This post sponsored by VOOZ™️
Set 1
Diamonds – diamond merkins
Clubs – side straddle hops (x2 card #)
Spades – big boy sit ups (x2 card #)
Hearts – curls (x2 card #)
Queen/King – 5 Catalinas
Ace – PAX pick 11 reps
Joker – parking lot lap
Set 2
Diamonds – Alabama hammers
Clubs – squats
Spades – coupon v ups
Hearts – coupon gas pumpers
Queen/King – 5 Wide merkins
Ace – PAX pick 11 reps
Joker – parking lot lap
End in COT
Location: Birds Nest
Date: 2022-09-29
Weather: 45 deg, breezy, dark but a lotta stars
Q: Manchild
PAX: 6 – Sour Mash, Oshag, Gru, Doc Holiday, Quick Match, Manchild
Warm-O-Rama
On your own
Tha Thang
Abs, jump rope, mile, buncha other stuff with 400 meter runs in between, end on another painful mile
FNG joined us! Welcome @Rehab!
End in COT
Location: Gridlock
Date: 2022-09-26
Weather:
Q: Zebra
PAX: 7 – Oshag, Muck, Wally World, Sous Vide, Sparrow, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch OYO
Load up Rucks and shared sandbags
Tha Thang
Rucking with various stations along the way.
1st stop: 1 minute timed merkins – focused on correct form. Paired up with partner counting reps.
2nd stop: 1 minute plank
3rd stop: 2 minute timed squats with partner
4th stop: 1 minute plank
Rucked back to AO
End in COT
Location: Birds Nest
Date: 2022-09-26
Weather: 57 degrees and clear skies, perfect!!
Q: Doc Holiday
PAX: 6 – Gru, Quick Match, Sour Mash, Bootlegger, Manchild, Doc Holiday
Warm-O-Rama
Do your own thing
Tha Thang
2.6 mile ruck with a coupon and 50lb sand bag shared among the group.
End in COT
Location: Gridlock
Date: 2022-09-24
Weather: Perfect
Q: Oshag
PAX: 16 – Santa’s Little Helper, Oshag, Sous Vide, Muck, Subject Matter, Radio, Chewbacca, Buffet, Dub-K, Splitter, El Fed, Axeman, The Janitor, Incognito, 49er, Bettis
Warm-O-Rama
Dynos and moving coupons from the parking lot to the football field
Tha Thang
Coupon CSAUP
3 teams of 5 PAX moved rucks and coupons, and 2 landscape timbers per team, from the top of the hill to the bottom, then back to the top and then to the top after going back to the bottom and then we repeated this a few more times. Seems like Webster’s definition of CSAUP. Oh, and we moseyed in the middle. Then, once we were done moving coupons and rucks up and down the hill for no reason, we put them back.
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Location: Gridlock
Date: 2022-09-22
Weather: Low 70’s; a few drops of rain, but hardly noticeable
Q: Incognito
PAX: 14 – 49er, Muck, Axeman, The Janitor, Sparrow, Wally World, Splitter, Bettis, Wood rider (DR), Zebra, Ollie, Bam, Lincoln Log, Incognito
Warm-O-Rama
Some stretches: quad pulls, hamstring pulls, arm circles, tricep stretches, runner’s stretch, etc.
Tha Thang
With Tuesday’s IPC WO; thought it would be good to do something a little slower.
Moseyed around the track to the southwest corner and did some Hand Release Merkins IC
Moseyed further to the back parking lot and did Tricep Dips IC on the rail there
Finally moseyed to the pullup shelter for the main thang:
Standard Pullup 5-10 reps OYO
Merkins IC
Tricep Dips IC
Short Mosey
10 Burpees OYO
Short Mosey back to shelter
We repeated this 5 or 6 times with slight variations to the type of pullups and merkins
At the end we moseyed back to the flag and did a quick set of Freddy Mercury’s IC
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Location: Gridlock
Date: 2022-09-20
Weather: Crispy nice
Q: Steve-O
PAX: 14 – Showcase Showdown, Sous Vide, Sparrow, Bootlegger, Jello Shot, Snots (DR), Incognito, Wood rider (DR), Bettis (DR), 49er, Wally World, Muck, The Janitor, Steve-O
Warm-O-Rama
Surely you jest
Tha Thang
5 – 7 – 1
5 Rounds, 7 Exercises, 1 Additional Lap
20 Shoulder Press
20 Burpees
20 Curls
20 Goblet Squats
20 V-Ups
13 Man Makers
400 M Run (1 Parking A Lot Lap)
X 5 Rounds + 1 Additional 400 M Lap to reach 571.
Utilized full time, an elite cell within the Pax completed the entire beatdown (the Q being a phony led from behind and didn’t quite get there). Unreal work by ever PAX this morning!
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Location: Birds Nest
Date: 2022-09-19
Weather: Clear and 66
Q: Bootlegger
PAX: 6 – Bootlegger, Doc Holiday, Manchild, Gru, Quick Match, Sour Mash
Warm-O-Rama
Ruck to stadium
Tha Thang
Pax rucked football and soccer stadium stairs with weighted vests. Up/down each row from one side to the other. After reaching the end of the stadium, Pax did one round of 25 weighted merkins, 25 curls, 25 tricep extensions, and 25 overhead presses. Pax repeated entire workout three times.
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Location: Gridlock
Date: 2022-09-17
Weather: Sunny and 60
Q: Radio
PAX: 15 – Sous Vide, Muck, Lincoln Log, Mr. Schneebly, Zebra, Wally World, Jello Shot, Incognito, Chewbacca, Subject Matter, 49er, Axeman, El Fed, Oshag, Radio
Warm-O-Rama
Intro & Count-a-Roma; mosey to garbage dumpster to be like Incog;
Dynamic stretches-pigeon pulls, high knees, quad pull, butt kickers, Frankensteins
Static stretches (I-C)—Grass grabbers (10), Abe Vigodas (12), SSH (20), Lincoln Log kept us at a high standard, so we repeated SSH (5) and did much better
Tha Thang
Moseyed to the guardrail tower discussing favorite card game to play; at the rail did 30 incline merkins; finished our mosey to the pull-up shelter discussing best TV show to use as a teaching curriculum.
“Played FB” using arms as offense, legs as defense, agility movement as special teams, burpees as penalties, and abs as intangibles. Played 4 quarters with 4 possessions (rounds), then 3, then 2, then 1 possession (round) with each successive quarter.
1st Q=5 pull-ups, 20 step ups, Carioca step D&B for 40 yards (did 5 burpees at turn around spot), 30 BBS
2nd Q=5 chin-ups, 20 bench squats, sprint D&B (did 6 burpees due to a penalty by Oshag),30 LBC’s
Halftime = talked about John Miller’s QBQ book about being successful and not griping, complaining, or procrastinating (referenced in a talk by Dr. Greg White)
3rd Q=5 alternating shoulder pulls, 30 mtn climbers, high shuffle and pivots D&B, 5 burpees, 20 plank jacks
4th Q=5 your choice pull-ups, 5 walk over the tables, Bernie to 2 burpees (had to stop there due to a “running clock beat down).
Moseyed back to base, but stopped off at the guardrail tower for 5 decline merkins.
Finished right at 8:00.
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Location: Sherwood
Date: 2022-09-16
Weather: What do I look like, Bill Meck?
Q: The Janitor
PAX: 9 – Wally World, Pollo Loco, Bootlegger, Muck, Showcase Showdown, Steve-O, Dub-K, The Janitor, Oshag
Warm-O-Rama
We did some things to warm up this time
Tha Thang
Played tug o war on the short loop at the arboretum. Pax split into 2 teams. Team 1 PAX (SteveO, DubK, Pollo Loco, Muck) started running without rucks clockwise, Team 2 PAX (Showcase, Bootlegger, Wally, Janitor) rucked with their rucks on their backs and the other teams rucks on the front, just like a momma kangaroo and her Joey. When the teams met, we bounced like magnets and switched roles. Got through 5 or 6 rounds. Team 2 won, returned to parking lot for Mary.
Oshag was there but was having a James 4:14 kind of morning. Good to see him though.
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Location: Birds Nest
Date: 2022-09-15
Weather: Clear and 60
Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
OYO
Tha Thang
The Belle Ringer IPC
45 min AMRAP
25 yard stations:
Middle- 5 man makers w coupon after each station
Rifle carry out to each station and farmer carry back to middle
Stations:
10 – we’re not worthy
15 – goblet squats
20 – tricep extension
25 – kettlebell swings
30 – curls
1 round is 125 reps
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Location: Gridlock
Date: 2022-09-15
Weather: Clear sky’s, clear hearts, can’t loose. A clean 58°F
Q: Splitter
PAX: 13 – The Janitor, Sous Vide, Ollie, Axeman, Steve-O, Incognito, Muck, Wally World, Dub-K, Lansbury, Bam, Zebra, Splitter
Warm-O-Rama
Dynamic warm ups
Tha Thang
The Longest Yard
15 min AMRAP
* Start on goal line
* 20yrd walking lunges w/ coupon on shoulder
* 10 burpee block overs
* Leave coupon at current spot, run to baseline and back.
* Rinse and repeat. (The run grows each round. Longest run is 100yrds down and back)
12 min EMOM – Death By (adding reps each round) (Was cut to 10mins due to time)
* 3.. 4.. 5.. Big boy sit ups
* 6.. 8.. 10.. Mountain Climbers
* After each round is complete, hold plank until the start of the next round.
Extra Credit to Steve-O, Zebra, and Lansbury for grabbing coupons from the baseball fields.
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Location: Paddock
Date: 2022-09-14
Weather: Clear and cool. Basically perfect!!
Q: Sous Vide
PAX: 2 – Sous Vide, Bootlegger
Warm-O-Rama
Light stretches
Tha Thang
With rucksacks on, we flipped the tire up the long drive up to the splash pad and then rucked the remaining 20 minutes.
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Location: Birds Nest
Date: 2022-09-13
Weather: Mostly Clear
Q: Doc Holiday
PAX: 5 – Manchild, Quick Match, Bootlegger, Doc Holiday, Gru
Warm-O-Rama
Each PAX did his own thing for 5 minutes.
Tha Thang
Just a ruck with plates or packs. 2.6 miles, 41 minutes.
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Location: Gridlock
Date: 2022-09-13
Weather: 59° | Crisp
Q: Lansbury
PAX: 13 – Oshag, Lansbury, Steve-O, Muck, Sous Vide, One Time, Bam, Showcase Showdown, Wally World, Incognito, Splitter, Zebra, Lincoln Log
Warm-O-Rama
FAFO
Tha Thang
Iron PAX Week 2 — 45-Minute AMRAP
13 Clydesdales chose violence as their first order of business.
The Clydesdales took center court with 5 points positioned 25-yarda out in the shape of a star.
The Clydesdales trampled the following to death:
5 Man makers
Rifle Carry Out
10 We’re not worthy
Farmer’s carry in
5 man makers
Rifle carry out
15 Goblet squats
Farmer’s carry in
5 man makers
Rifle carry out
20 Tricep extensions
Farmer’s carry in
5 man makers
Rifle carry out
25 KB swings
Farmer’s carry in
5 man makers
Rifle carry out
30 curls
Farmer’s carry in
Repeato.
Bonus: the Clydesdales’ carried coupons back to storage.
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Location: Gridlock
Date: 2022-09-12
Weather: 60 or so
Q: Incognito
PAX: 3 – Sous Vide, Bootlegger, Incognito
Warm-O-Rama
None
Tha Thang
Ruck a full lap and a little bit extra.
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Location: Gridlock
Date: 2022-09-10
Weather: Summer 2022, what must we do to get you stay?
Q: Muck
PAX: 14 – Bam, Incognito, Wally World, Splash Down, Sous Vide, Chewbacca, Radio, Subject Matter, Lansbury, Zebra, Wham-o, One Time, Muck, Scratch
Warm-O-Rama
– Michael Phelps
– Tricep pulls behind the head (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)
Tha Thang
Started off with four rounds of 76ers:
– Sprint to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Sprint to the end cone. Repeat 7 reps at each cone coming back.
Four rounds:
○ 1st round: Mercans
○ 2nd round: American Hammers
○ 3rd round: Box cutters
○ 4th round: Side straddle hops
Mosey to basketball court for Field of Dreams:
– In four teams, the PAX took bases 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 did various loops (see below). We completed five rounds total (repeated Round 1).
1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Copperhead Squats
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Cross crunches (elbows to opposite knees)
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)
3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips
Home
• Burpees (10)
Loop 1 & 2- Mosey around the tennis courts
Loop 3- Side shuffle around basketball courts
Loop 4- Bernie around basketball courts
Loop 5- Lunge walk around basketball courts
Mosey back to the flag.
Welcome Scratch! Looking forward to the music next week!
Lansbury for Rush Chairman!
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Location: Sherwood
Date: 2022-09-09
Weather: It was a clear black night, a clear white moon, WarrenG was on the streets trying to consume…
Q: Steve-O
PAX: 13 – Slick Willie, Wally World, Bootlegger, Oshag, Showcase Showdown, Quick Match, Manchild, Pollo Loco, Zebra, Sparrow, The Janitor, Steve-O, Santa’s Little Helper
Warm-O-Rama
Whatever the PAX wanted before 5:30 kickoff. Several sneak attacks by The Phantom Menace.
Tha Thang
Ruck the Loop with:
Uphill Bear Crawl Station
Plank & Merkin on Command Station x 20
Air Squat Station x 20
Lunge Walk Station
High Plank Station + 1 Merkin
Uphill Bear Crawl Station
Straight Leg Deadlift Station x 25
Rifle Carry a dang long way to finish, stopping halfway, 25 curls.
(I’m probably forgetting something, but ended perfectly at 6:15)
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Location: Sherwood
Date: 2022-09-02
Weather: Cool
Q: Geppetto
PAX: 12 – Lansbury, Showcase Showdown, Steve-O, Sparrow, Muck, Bootlegger, Quick Match, Red Wire, Manchild, Wally World, Geppetto, Zebra
Warm-O-Rama
Rocking up
Tha Thang
One loop. Starting and ending with a bear crawl. Two stops for 20 squats/20 markins.. 20′ uphill tiptoe. 40′ backward walk. 20′ assisted lunge walk.
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