Location: Birds Nest
Date: 2022-09-08
Weather: 55 and foggy
Q: Bootlegger
PAX: 3 – Manchild, Quick Match, Bootlegger
Warm-O-Rama
No time
Tha Thang
Care Bear Squared:
25yd bear crawl
25 squats
25yd side bear crawl
25 merkins
25yd crawl bear
25 big boys
25yd side bear crawl
25 burpees
Repeat for 45 min (AMRAP)
Had a FNG join but he had to leave after he crushed the workout. We will name him next time.
Results:
Manchild 525
FNG 525
Quick Match 475
Bootlegger 475
End in COT
Location: Gridlock
Date: 2022-09-08
Weather: First cool morning ahead of Fall
Q: Zebra
PAX: 17 – Splitter, Incognito, Chewbacca, Oshag, Santa’s Little Helper, Wally World, Axeman, Bam, Sous Vide, Red Wire, Steve-O, Lansbury, Friar Tuck, One Time, Ollie, Lincoln Log, Zebra
Warm-O-Rama
Show up early and warm up OYO
Mosey to the basketball court
Tha Thang
Each corner(cone) is 25 yds apart
Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
• After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
• After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
• After the big boy situps, bearcrawl to the right to cone 1 and perform 25
burpees.
Each pax tracked their reps through for the entire 45 minutes
Welcome Friar Tuck
End in COT
Location: Paddock
Date: 2022-09-07
Weather: Nice
Q: Wally World
PAX: 6 – Wally World, Steve-O, The Janitor, Bootlegger, Dub-K, Dim-Wit
Warm-O-Rama
Various stretches
Tha Thang
Circuit:
5 pull-ups
10 burpees
15 mericans
20 big boy sit-ups
25 squats
30 deadbugs
Finish with 30 second single leg wall sit, 30 second single leg wall sit, 30 second normal wall sit. We alternated between this and 30 second side plank, 30 second side plank, and 30 second normal plank as the finisher to each circuit.
Bootlegger brought out another FNG – welcome Dim-Wit!
End in COT
Location: Birds Nest
Date: 2022-09-06
Weather: 72 and foggy
Q: Bootlegger
PAX: 4 – Bootlegger, Doc Holiday, Quick Match, Manchild
Warm-O-Rama
None
Tha Thang
Three rounds with two-man teams:
R1-
75 man-makers/75 dips
300m run
R2-
100 alternating lunges/100 mountain climbers
Rifle carry 75m/murder bunny 75m
R3-
125 curls/125 coupon squats
300m run
Cooldown-
300m walk
5 min stretching
End in COT
Location: Gridlock
Date: 2022-09-06
Weather: 77 and humid
Q: Sous Vide
PAX: 6 – Sous Vide, Ollie, Bam, Muck, Axeman, Lansbury
Warm-O-Rama
Dynamic stuff
Tha Thang
6 stations, one guy per station. Stations were box jumps, on farmers carry, Mercans and coupon bench press, tire flips and one big lap around parking lot. When the runner got back we rotated. We completed 2 and a half rounds.
End in COT
Location: Gridlock
Date: 2022-09-05
Weather: Nice morning, fairly cloudy
Q: Incognito
PAX: 30 – Muck, Yanni, Splitter, Axeman, Scoopy, Lincoln Log, Poke (DR), Schrute (DR), Jello Shot, Buffet, Oshag, Dub-K, Wham-o, Santa’s Little Helper, Slick Willie, Showcase Showdown, Matlock, Giggles, Lansbury, Steve-O, Zebra, The Janitor, Wally World, Sous Vide, Hose Head (DR), Chewbacca, You’ve Got Mail, Incognito, Lax Bro, Hi-Hat(DR)
Warm-O-Rama
Various stretches and warmup moves
Tha Thang
Congregated at the football…I mean Ultimate Frisbee field to play Ultimate Frisbee
Rules:
No moving with frisbee
(2 steps max)
10 seconds to throw
Penalties = 5 Reps for offending team (exercise changed with each quarter)
Out-of-bounds, Moving, Drop, Block, Interception, Stall (10 second rule) all counted for penalty
Scoring means Burpees
Scoring team picks # reps
Non-scoring team does double
4 8-minute quarters (although they mostly went a little long as I wasn’t real strict on time)
Penalty exercises:
1st qtr = Merkins
2nd qtr: =Bobby Hurleys
3rd qtr = Mountain Climbers
4th qtr = No Exercise
A good time was had by all!
I think the final score was like 7-4…or somewhere around that.
End in COT
Location: Gridlock
Date: 2022-09-03
Weather: Humid but great!
Q: Axeman
PAX: 25 – Muck, Oshag, Lincoln Log, Lansbury, Chewbacca, Subject Matter, Radio, Wally World, Dr Ruth, LeBron, Sous Vide, Santa’s Little Helper, Zebra, Giggles, Lax Bro, Schrute (DR), Buffet, Hi-Hat(DR), Splitter, The Janitor, Poke (DR), Hose Head (DR), Incognito, Dub-K, Axeman
Warm-O-Rama
Mosey to basketball courts for SSHs, butt-kickers, quad pulls, Frankensteins and high knees. YHC determined we wouldn’t have enough coupons on the football field so several PAX were gracious enough to grab their ruck and meet us by the bleachers.
Tha Thang
Everyone used their ruck or coupon for 4 rounds of tabata performing curls, squats, V-ups, overhead press, Butkus and flutter kicks. Each action was done for 1 minute with a 15 second rest between while we focused on concentric and eccentric contractions of the main muscle involved. Our wives, or girlfriends (depending on marital status hopefully), will not be able to keep their hands off us as they see our definition after today.
PAX then moseyed to the tennis courts for some agility drills with short sprints, back-pedaling and lateral movement (3X) followed by lunges then moved to the other side of the court for the same. We ended with some 8 court celebrations of life by running from the sideline of court 1 to the area between courts 2-3 and doing 5 merkins. We returned and did 5 merkins and continued stopping between courts 4-5, 6-7 and after 8 doing 5 merkins each time and returning to the start. A great way to celebrate Labor Day weekend! Many thanks again to those that grabbed a ruck, Muck for the coffee and donuts after and for all the FNGs and DR pax. We hope to see you all back!
End in COT
Location: Birds Nest
Date: 2022-09-01
Weather: Upper 60s
Q: Bootlegger
PAX: 3 – Bootlegger, Quick Match, Manchild
Warm-O-Rama
Frankensteins, arm circles, butt kicks, high knees, grass grabbers, runners stretch
Tha Thang
The Fat COE Sandwich
For time:
-5 rounds of 20 coupon thrusters and 20 merkins
-3 rounds of 100ft bear crawl and 100ft of 3 burpees/5 broad jumps to start
-5 rounds of 20 coupon thrusters and 20 merkins
Manchild 29:23
Quick Match 34:15
Bootlegger 34:15
End in COT
Location: Gridlock
Date: 2022-09-01
Weather: If you listened real close, you could hear the waves crashing on South Beach 😎
Q: Muck
PAX: 9 – Sous Vide, Ollie, Bam, Showcase Showdown, The Janitor, Splitter, Steve-O, Wally World, Muck
Warm-O-Rama
-The Definitive Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Michael Phelps
– Copperhead Squats (IC, 13)
Tha Thang
Wearing his new “I want to party like it’s 1973” shirt, the Q chose to do a Dolphins Dora… either 73 or 173 reps on one end, 13 reps on the other (to honor the greatest QB in Dolphins history, Dan Marino)
1. Pair up (just like the Marks Brothers, Clayton and Duper did),
2. Mosey to football field coupons,
3. Take coupons to one end of the football field,
4. One PAX begins exercise... the other PAX runs approximately 100 yards to glory (just like Larry Czonka and Mercury Morris often did in 1972, the only perfect season in NFL history), does a different exercise, then back to relieve his partner.
• 73 – Overhead presses (13 plank jacks)
• 173 – Coupon swings (Dan Marino’s… lunge walk down the field, 13 Squats, lunge walk back to partner)
• 173 – Curls (13 Side to side jump Squats)
• 173 – LBC’s (13 Mercans) *Bernies there and back
• 173 – Bench Presses (13 Grass Grabbers)
5. Put coupons back and mosey back to the flag.
Seven minutes of pax choice Mary, but the rep count had to be 13. Made it threw eight exercices.
Coach Don Shula, the all-time winningest coach in NFL history, would have been proud.
Phins up!!!
End in COT
Location: Paddock
Date: 2022-08-31
Weather: Nice and a little foggy
Q: Weird Science
PAX: 9 – Doc Holiday, Weird Science, Sous Vide, Bootlegger, Oshag, Santa’s Little Helper, Lansbury, Whitewall, Wally World
Warm-O-Rama
Check for skunks
Jog around AO
Dynamic stretching
Toe touch
Michael Phelps
Arm circles
Tha Thang
DORA:
50 burpees – 10 side straddle hops
100 over head claps-10 side straddle hops
150 merkins- 10 side straddle hops
200 lbcs- 10 side straddle hops
250 mountain climbers- 10 side straddle hops
300 Big Boys- 10 side straddle hops
End in COT
Location: Gridlock
Date: 2022-08-30
Weather: Rainy
Q: Wally World
PAX: 9 – Wally World, Bootlegger, Muck, Axeman, Zebra, Lansbury, Lincoln Log, Steve-O, The Janitor
Warm-O-Rama
Various stretching
Tha Thang
This workout was timed – tried to finish with best time possible.
Start with 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans
Then, 3 rounds of Brenton:
– 100 foot bear crawl out
– Burpee + broad jump back (3 burpees then 5 broad jumps, repeato)
Finish with another 5 rounds of Coe (aka 100 thrusters & mericans total):
– 20 thrusters w/ coupon
– 20 mericans
End in COT
Location: Birds Nest
Date: 2022-08-29
Weather: 70s
Q: Bootlegger
PAX: 2 – Doc Holiday, Bootlegger
Warm-O-Rama
Side straddle hops, grass grabbers, arm circles, runner’s stretch, up/down dog, 300m jog
Tha Thang
Two man teams for three rounds:
-two pax took turns rifle carrying coupon 100m, 150 merkins, and 300 squats
-two pax took turns running 300m, 125 coupon curls, and 250 LBCs with coupon
-two pax took turns lunging 50 meters, 100 coupon overhead press, and 200 coupon swings
-all pax finished with 40 American hammers and 40 flutter kicks
End in COT
Location: Gridlock
Date: 2022-08-25
Weather: Just Like I Remembered It
Q: Steve-O
PAX: 10 – Zebra, Bam, Sous Vide, Bootlegger, Ollie, The Janitor, Axeman, Muck, Showcase Showdown, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Muck’s Runner Stretch, Tension Toad, Plank to Dogs both Up and Down, Collapse, Roll Over to Back, Right Leg Across then Switch, Knees to Chest in the Classic “I’m a Baby” Pose (we had some thumb suckers even though it was expressly forbidden).
Tha Thang
Mosey to Tennis Courts
Bear Crawl all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Far end: Dead Bugs x20, 4 count cadence
Crab Walk all 8 Tennis Courts
10 Merkins @ each court
Al Gore @ half way point, then continue on
Near end: Flutter Kicks x20, 4 count cadence
Bear Crawl 2 Courts
10 Merkins @ each court
Al Gore til Six is picked up.
Mosey to Flag
Special Mary: I Remember My First Time Edition
20 Monkey Humpers – SteveO
15 Pallet Flips to Burpee – Zebra
20 LBCs – Bam
70 Mountain Climbers – Sous Vide (Shocker)
Mosey to far end of lot, Jailbreak back – Bootlegger
11 Merkins – Ollie
20 Cockroaches – Showcase
10 Merkins (Extra Core Concentration) – The Janitor
20 Plank Jacks – Axe Man
15 Plank Jacks – Muck (Very Original!)
Finished time with 30 second Low Plank
End in COT
Location: Gridlock
Date: 2022-08-23
Weather: Low 60’s and Clear
Q: Incognito
PAX: 8 – Muck, Zebra, Bootlegger, Sous Vide, The Janitor, Steve-O, Axeman, Incognito
Warm-O-Rama
Michael Phelps
Finkle Swings IC
Yoga Warrior poses
Tha Thang
Moseyed to the part of the parking lot that is closes to the coupons
SSH IC
The rest of our time was spent doing different exercises a la Route 66. We used the downhill side light poles to mark our stopping points. The rounds by exercise were as follows:
Squats
Merkins
Gas Pumpers
Lunges (2-is-1)
Dive Bombers
Oblique Roll Crunch
In between each round we did an uphill sprint.
End in COT
Location: Gridlock
Date: 2022-08-22
Weather: “Climate is what we expect, weather is what we get.” – Mark Twain
Q: Muck
PAX: 6 – Lansbury, Lincoln Log, Sous Vide, Axeman, Bam, Muck
Warm-O-Rama
Ruck up, let’s roll
Tha Thang
7 stations.
20 squats and 20 mercans at each.
Covered 2.4 miles at a good pace w/ weighted ruck.
Pulled in with enough time for a bonus 10 & 10.
End in COT
Location: Gridlock
Date: 2022-08-20
Weather: Around 65
Q: The Count (DR)
PAX: 19 – The Janitor, Steve-O, Slick Willie, Incognito, Fergie, Showcase Showdown, Weird Science, Zebra, Muck, Wally World, Hertz, Oshag, Raquel, Mr. Schneebly, Free Agent, Vila, Subject Matter, Radio, The Count (DR)
Warm-O-Rama
Mosey around parking lot
SSH
weed pickers/grass grabbers
Imperial walkers
copperhead squats
copperhead merkins
old-man back stretch
Tha Thang
– featuring Showcase Showdown as DJ
Mosey to hill at bottom of football field for 7s (x 10)
– squats at the bottom, big boys/LBCs at the top
– mode of transportation on the odds: inchworm merkins up and down
– mode of transportation on the evens: Bernie Sanders up, jog back down
Everybody got at least 1/2 way through. Shout out to Hertz for making it extra sucky by wearing his ruck!
Mosey up to the side of the field to grab coupons and then headed over to the basketball court.
– one person took as many attempts as necessary to make a free throw on one side of the court while everybody else used coupon to do AMRAP of exercise, which were repeated in this order:
1. curls
2. overhead presses
3. dips
4. squats
– entire group performed as many burpees as it took shooter to make free throw, and then…
– lunged half a lap around one b-ball court (on odds iterations)
– jogged all the way around both b-ball courts (evens)
… then, next shooter repeated the above pattern.
I think most people had a chance to display their basketball shooting skills, but honestly, I expected a higher level of accuracy from these guys … this — Kentucky — being a basketball state (or at least UK, being a “basketball school” LOL).
You also may have noticed that Showcase Showdown elected NOT to take his turn at shooting — probably for the best, as we might have been there all day. 🙂
Mosey back to football field to return coupons and then back to flag.
Welcome Free Agent and Vila!
Thanks ALL Lexington F3 for having me and allowing me to join you this morning. SYITG!
End in COT
Location: Sherwood
Date: 2022-08-19
Weather:
Q: The Janitor
PAX: 8 – Lansbury, Muck, Steve-O, Showcase Showdown, Wally World, Bootlegger, Zebra, The Janitor
Warm-O-Rama
None, who needs to warm up??
Tha Thang
Pax split into two teams of 4, took rucks and slung them onto a 4×4 post (totem pole). Team 1 (Wally, Bootlegger, Zebra, Janitor) took off from the flag running around the short loop (approx 1 mi.) while team 2 (showcase, Lansbury, muck, steveo) carried the totem pole in the same direction. Once the 6 from team 1 reached team 2 (approx 1.4 mile tun) they switched and changed direction (headed back towards the flag). Team 1 reached the flag by the time team 2 caught them, thus winning the tug o war!
Pax mosey to parking lot and completed 5 rounds of Mary
End in COT
Location: Gridlock
Date: 2022-08-18
Weather: Low 60s – NICE
Q: Wally World
PAX: 10 – Wally World, Sous Vide, Muck, Lincoln Log, Zebra, Lansbury, Steve-O, The Janitor, Axeman, Bootlegger
Warm-O-Rama
Various stretches
Tha Thang
Challenge: hold coupon overhead for a total of 10 minutes.
PAX completed challenge as a team – if anyone lowered their coupon, Q paused the timer and everyone completed a set of exercises (all 6 exercises). After completing the exercises, time would resume and PAX would begin the coupon hold again. Each time a coupon was lowered, time would be paused and exercises would be done.
Exercises:
– 20 curls
– 20 chest press
– 20 crunches
– 20 straight leg deadlifts
– 5 burpees
– Mosey to bottom of the hill, bernie back up
End in COT
Location: Paddock
Date: 2022-08-17
Weather: Low 60s – perfect!
Q: Wally World
PAX: 3 – Wally World, Doc Holiday, Bootlegger
Warm-O-Rama
Various stretches
Tha Thang
Rucked forward for 2 light poles, did 2 exercises, then rucked back 1 light pole, and did 2 exercises. Repeated until we reached the top of the hill, then did a few ab exercises, and repeated the up 2 back 1 routine back down the hill.
Exercises:
On the way up:
10 chest press & 10 curls
10 straight leg deadlift & 10 bent over rows
On the way down:
10 mericans & 10 squats
10 shoulder press & 10 straight leg dead lift
Finished with 1 minute tension toad.
End in COT
Location: Gridlock
Date: 2022-08-16
Weather: Clear and 67
Q: Bootlegger
PAX: 7 – Bootlegger, Lincoln Log, Steve-O, Showcase Showdown, 49er, Muck, Sous Vide
Warm-O-Rama
Side straddle hops
Grass grabbers
Arm circles
Runner’s stretch
Tha Thang
-Run up the hill to retrieve coupons
-Two man teams with one exercising while the other ran a 200m loop:
100 man makers with coupon
100 bicep curls with coupon
1min of flutter kicks (all PAX)
100 squats with coupon
100 merkins
1 min of LBCs (all PAX)
50 dips on coupon
50 lunges
1 min of heels to heaven
-Return coupons and jog back to flag
End in COT
Location: Gridlock
Date: 2022-08-15
Weather: Muggy
Q: Zebra
PAX: 7 – Sous Vide, Oshag, Santa’s Little Helper, Axeman, Incognito, Muck, Zebra
Warm-O-Rama
Stretch OYO and ruck up
Tha Thang
Rucked to the football field to complete the Grow Ruck 4th Evolution PT
10 squat thrusters with rucks
mosey the length of the field
10 burpees
mosey to rucks
Pax completed 10 rounds of Ruck PT.
End in COT
Location: Gridlock
Date: 2022-08-13
Weather: Perfect morning
Q: Incognito
PAX: 11 – Hertz, 49er, Oshag, Ollie, Muck, Bam, Axeman, Radio, Lansbury, Matlock, Incognito
Warm-O-Rama
A few warmups by the flag
Grabbed coupons went to the upper tennis courts
A few more warmups on the upper tennis courts
Tha Thang
40 – 30 – 20 – 10
Squats w/Coupon
Derkins (feet on coupon)
Hip Rock and Raise
Curls
Elevated Single Leg Glute Lifts (did the rep counts on each leg, so double in total!)
5 Burpees jumping over coupon – then start over at the next rep count
Moseyed around the lower tennis courts, then buzzed the tower
Did the following exercises as a group
Plank Jacks IC
Shoulder Taps IC
Plank Jack Shoulder Taps IC
Copperhead squats IC
3-floor Merkins
4 different types of bicep curls (about 12 reps each)
Diamond Merkins IC
Return coupons, mosey back to the flag
End in COT
Location: Paddock
Date: 2022-08-03
Weather: Nice
Q: Weird Science
PAX: 4 – Whitewall, Weird Science, Geppetto, Sous Vide
Warm-O-Rama
None
Tha Thang
We rucked ant stopped to do PT. Keeping it simple.
End in COT
Location: Paddock
Date: 2022-08-10
Weather: Very humod
Q: Weird Science
PAX: 5 – Bam, Weird Science, Bootlegger, Sous Vide, Wally World
Warm-O-Rama
Dynamic stretches
Toe touches
Arm circles
Michael Phelps
Tha Thang
Lucky 7 – roll 8 sided dice.
1=10 merkins
2=20 curls
3=30 big boys
4=40 LBCs
5=50 squats
6=60 mountain climbers
7=lucky roller picks
8=80 over head claps
No repeats of the last number because no one should do 160 over head claps in a row!
We rolled way too many 3s and 4s…..
End in COT
Location: Sherwood
Date: 2022-08-12
Weather: A tid bit nipply
Q: Steve-O
PAX: 5 – Wally World, Muck, Showcase Showdown, Bootlegger, Steve-O
Warm-O-Rama
🤷🏻♂️
Tha Thang
Rucked the main loop, intermittent stations of push-ups, squats, straight leg dead lifts, and lunge walks. End in a Mary circle. The Phantom Menace was also there.
End in COT
Location: Gridlock
Date: 2022-08-11
Weather: “Son, your ego is writing checks your body can’t cash!” — Stinger
Q: Muck
PAX: 9 – Incognito, The Janitor, Axeman, 49er, Sous Vide, Coyote (DR), Steve-O, Bootlegger, Muck
Warm-O-Rama
My call sign for the day switched to Viper…
Warm up was salute to Goose and the F18… which he never flew in, but hey, work with me…
Grass Grabbers- 18 IC
Overhead Claps- 18 IC
Overhead Arm Circles, Left- 18 OYO
Overhead Arm Circles, Right- 18 OYO
“No no no, there’s two Os in ‘Goose,’ boys.” — Goose
Side Straddle Hops- 18 IC
Exploding Tension Toad- held a toad for 18 seconds, then exploded! (Great balls of fire!)
Tha Thang
Mosey to the tennis courts…
First, every pax had to have a wingman. And Rule #1- you NEVER leave your wingman!
The set count was a salute to the F-14. We began on the baseline, doing 14 reps of an exercise beginning with M. Then, we buzzed the tower (loop up the stairs around the concession stand). Came back and did the M exercise, and went to the next court and added an A exercise. Then, we buzzed the tower. It was repeat-o until we completed M-A-V-E-R-I-C-K.
Mercans- 14
American Hammers- 14
V-ups- 14
Elbows to Knees Crunches- 14
Rotation w/ mercans- 14
Imperial Walkers- 14
Copperhead Squats- 14 (buzzing the tower was a negative on this one Ghost Rider because the pattern was full. So, we turned and burned)! (jailbreak)
Kick-ups- 14 (running short on time, it was kick-ups only)
Then, we moseyed back to base. Happy to report that none of the pax left their wingman. – Viper
End in COT
Location: Gridlock
Date: 2022-08-09
Weather:
Q: The Janitor
PAX: 13 – Wally World, Oshag, Steve-O, Santa’s Little Helper, Showcase Showdown, Muck, Axeman, Ollie, Incognito, Bam, 49er, LeBron, The Janitor
Warm-O-Rama
Bend hangs
Tension toads
Down dog
Up dog
Seal Press ups
Warrior pose
Lay down leg across
Arm circles
Arm stretches across
Arm stretches overhead
Grass grabbers
Side straddle hops
Tha Thang
Mucho arm-o x5 to start:
Merkin
Row
Overhead Press
Curl
Run Lap
Add 1 after each lap of upper lot and repeat until 10
Finished with a round of Mary, made it all the way around the circle.
End in COT
Location: Gridlock
Date: 2022-08-06
Weather: Rain held off. Still hot (72) and very muggy (though I didn’t bring the coffee muggies for coffeteria)
Q: Showcase Showdown
PAX: 16 – One Time, Oshag, Zebra, Bam, Wally World, Steve-O, Slick Willie, Incognito, Radio, Sous Vide, Raquel, Axeman, El Fed, Yanni, Santa’s Little Helper, Showcase Showdown
Warm-O-Rama
Various Stretches. Next, Frankenstein Walks, Pidgeon Pull Walks, High Knee Walks, Imperial Walker Walks (then Zebra said, “Uh, those aren’t meant for walking.” And the Q said, “Hey! Do It!” Then we circled up and planked for 2-3 minutes while SteveO fixed the bluetooth technical difficulty. Then we did UP Merkins and DOWN (not touching) Merkins for 3 minutes during the lyrical masterpiece “Bring Sally Up, Bring Sally Down.”
Tha Thang
“You can go with THIS… OR, you can go with THAT.”
Circled around the grassy knoll with coupons or ruck weights. The Q described the tabata-style plan (16 different 30-second exercises with a 10-second rest in between each.) Some w/ Coupons. Some without. Some In Cadence. Some OYO.
https://docs.google.com/spreadsheets/d/1IWioTf4vZCHnaUtYb12HD_xfojwhFVUZFNxXICWA3NQ/edit?usp=sharing
2-minute “warm-up” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.
Round 1: Start with the 16 exercises in Choice A column. (SEE ATTACHMENT)
2-minute “break” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.
Round 2: Next we did the 16 exercises in Choice B column.
2-minute “break” with your individual choice of running either 1, 2, 3 or 4 Tier parking lot loop.
Round 3: Each PAX around the circle had their choice of the next exercise, either the Column A or Column B option, and led the group in that.
Return Coupons. Return to Flags. Circle Up. End in 3-minute “Bring Sally Up” song, while doing leg-lifts.
COT included reminder of Choices theme, and challenge to PAX that we each day choose encouragement over discouragement, choose life over death, choose joy over despair, choose love over hate, and when we don’t know what choice to make, we pray and ask God to let us know.
Joshua 24:15 ” … Choose for yourselves this day whom you will serve, … But as for me and my household, we will serve the Lord.””
Did I get ALL 16 of the most popular songs of the past 62 years that had “OR” in the title or the main chorus? Check the playlist on the ATTACHED Google Sheet.
https://music.amazon.com/user-playlists/03f064114e20425bb224cf1fd27367b5sune?ref=dm_sh_pOCKpCwSAaftAWGFcTCV0rD1M
End in COT
Location: Sherwood
Date: 2022-08-05
Weather: Rain / storms
Q: DeeDee(DR – Spring Hill)
PAX: 8 – Sparrow, Steve-O, Wally World, Showcase Showdown, Muck, Slick Willie, Chewbacca, DeeDee(DR – Spring Hill)
Warm-O-Rama
Side straddle hops in cadence
Wille Mays Hayes R-L
Runners stretch R-L
Good Mornings OYO
Michael Phelps
Tha Thang
Rucks on! Someone pick up Busty (77lb bag)
Headed off into the gloom for a ruck around the path.
0.2 – 20 merkins, swap Busty
0.4 – 20 merkins, 20 squats, swap Busty
*about here is where the sky opened up…
0.6 – 20 merkins, swap Busty (she’s getting heavier…)
0.8 – 20 merkins, 20 squats, swap Busty (yep, she’s heavy.)
1.0 – Ruck off, 30 2-ct mountain climbers, swap Busty (dang girl, lose some weight!) Ruck on
1.2 – 20 merkins STRICT
Nice big bolt of lightning sent us back to the cars. 2 PAX farmer carry the now-ridiculously obese Busty back to the cars.
Finished off with 5 minutes of Mary:
10 4ct Pikes
12 4ct Flutter kicks
2 min high plank
TIME 0615!
Thank you to the HIMs of F3 Lexington for letting me join and especially for asking me to Q this morning. It was an honor! Come join us down in Spring Hill anytime!
Prayer Requests
Announcements
Moleskin:
Recycled one from my Q a couple weeks ago in F3SH. Heb 12:1 tells us to throw off all that entangles us and run with perseverance the race marked before us. As men and leaders, we must choose to do this every day. Don’t let the world get you down, hold you back or crush your spirit.
Don’t focus on the waves. Focus on paddling like hell to bust through them.
End in COT
Location: Gridlock
Date: 2022-08-04
Weather: Mid 70s, pretty nice
Q: Wally World
PAX: 9 – Wally World, Sous Vide, Steve-O, Showcase Showdown, DeeDee(DR – Spring Hill), Scoopy, Jello Shot, Muck, Axeman
Warm-O-Rama
Stretching
Tha Thang
In preparation for Steve-O’s baby, PAX were assigned a coupon to hold onto and take care of for the entirety of the beatdown. PAX were not allowed to set coupon down at anytime.
In the main parking lot, PAX did 10 big boy sit-ups at the top of the hill, walked to the bottom of the hill, did 10 shoulder press, walked back to the top, did 10 straight leg deadlifts, walked back down to the bottom, did 10 curls, then back up to the top for a 1 minute wall sit. Repeated this until end of beatdown. Last round was double the count on the exercises (20). Intermittently, Q would call out rifle carry or farmer carry during the walking.
End in COT
Location: Gridlock
Date: 2022-08-02
Weather: Moister than an Oyster
Q: Steve-O
PAX: 17 – Wally World, Dub-K, Sous Vide, The Janitor, LeBron, Incognito, Whitewall, Axeman, Showcase Showdown, Oshag, Santa’s Little Helper, Ollie, Muck, Zebra, DeeDee(DR – Spring Hill), Geppetto, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Runner Stretch (Normal and Muck versions), Tension Toad
Tha Thang
4 Tiers, Partnered Up, Partner 1 did AMRAP of an exercise while Partner 2 moseyed the length of the parking lot, did 10 reps of an ab exercise and moseyed back, switch upon Partner 2’s return. After both partners complete, move to next tier and so on.
– Tier 1: Deep Lunge AMRAP, 10 Big Boys
– Tier 2: Merkins AMRAP, 10 Box Cutters
– Tier 3: Bentover Rows AMRAP, 10 Dead Bugs
– Tier 4: Romanian Deadlifts AMRAP, 10 Cockroaches
End in COT
Location: Gridlock
Date: 2022-08-01
Weather: Questionable Humidity
Q: Lansbury
PAX: 10 – Lansbury, DeeDee(DR – Spring Hill), Muck, Dub-K, Axeman, Madoff, Sous Vide, Zebra, Wally World, Geppetto
Warm-O-Rama
Stretching, but not enough.
Tha Thang
Ruck
5 Rounds:
12 2-count flutter kicks with ruck
10 squat press with ruck
8 chest press with ruck
2 burpees
Ruck
4 minute step ups
Hip finisher
End in COT
Location: Sherwood
Date: 2022-07-29
Weather: Cool, 60s!
Q: Wally World
PAX: 5 – Wally World, Geppetto, Steve-O, Bam, Lansbury
Warm-O-Rama
None
Tha Thang
Rucked the main loop at Sherwood. Every 3 minutes we stopped to do 10 curls & 10 shoulder press. Finished with 5 minutes of abs.
End in COT
Location: Gridlock
Date: 2022-07-28
Weather: Overcast; rain started at 6:05
Q: 49er
PAX: 4 – 49er, Bam, Sous Vide, Steve-O
Warm-O-Rama
5 minutes of stretching and dynamic warm-ups
High knees
Butt kickers
Pigeon pulls
Quad pulls
30 toe taps on the curb
Tha Thang
Four Corners of the parking lot
5 Burpees in corner 1, mosey, 10 Copperhead squats in corner 2, mosey, 15 Merkins in corner 3, and mosey to the 4th corner for 20 side straddle hops.
Mosey diagonally across the lot to corner 2 and work another lap with 5 squats, 10 merkins, 15 SSHs and 20 burpees.
Mosey diagonally to corner 3 and work another lap with 5 merkins, 10 SSHs, 15 burpees, and 20 copperheads.
Mosey diagonally to corner 4 and work the last lap with 5 SSHs, 10 burpees, 15 copperheads and 20 merkins to finish.
Several rounds of coupon work
1 minute on, 30 seconds off, AMRAP
Overhead presses
Curls
Weighted squats
Bent-over rows
Bench presses
This is about the time the rain started so we put away the coupons and moved to the shelter for our final minutes of PAX choice.
End in COT
Location: Paddock
Date: 2022-07-27
Weather: Rainy and windy
Q: Wally World
PAX: 2 – Wally World, Whitewall
Warm-O-Rama
None
Tha Thang
Rucked for 30 minutes, finished with 15 minutes of PT:
10 burpees
15 mericans
20 squats
25 big boy sit-ups
30 deadbugs
35 mountain climbers
40 calf raises
45 SSH
50 OH claps
End in COT
Location: Gridlock
Date: 2022-07-26
Weather: Is this what waterboarding feels like?
Q: Dub-K
PAX: 8 – Axeman, Steve-O, Oshag, Bam, Sous Vide, Geppetto, Ollie, Dub-K
Warm-O-Rama
400m Mosey
Q-lead mobility and activation.
Line drills
Tha Thang
*Using a coupon
3 rounds
3min AMRAP
12 Front squats
8 Over Head press
100m run
Rest 1min
Then
3 rounds
15-20 bent over rows
8 over head press
20m Over head walk
*turn around and do the same thing before taking a 1min rest.
TABATA Abs
Till time ran out
20sec hollow hold
10sec rest
20sec American hammers
10sec rest
End in COT
Location: Birds Nest
Date: 2022-07-25
Weather: Muggy
Q: Doc Holiday
PAX: 10 – Zebra, Oshag, Whitewall, Bootlegger, Weird Science, 49er, Boo Boo, Wally World, Sous Vide, Doc Holiday
Warm-O-Rama
5min dynamic stretching
Tha Thang
10 of each:
Merkins
Curls
Overhead presses
Tricep extensions
Squats
Bent rows
Left leg split squat
Right leg split squat
Leg lifts
200 yard mosey
And repeat!!
End in COT
Location: Gridlock
Date: 2022-07-23
Weather:
Q: The Janitor
PAX: 11 – Steve-O, Radio, 49er, TStark, Incognito, Raquel, Oshag, Sous Vide, Wally World, Santa’s Little Helper, The Janitor
Warm-O-Rama
Stretches – plank, leg bends, press ups, single leg bridges, saturday nights. Did 21’s and a lap of the parking lot before heading to tennis courts.
Tha Thang
Ladder exercise
1 mucho leg o
5 Catalina’s
10 line jumps
15 plank jacks
20 big boy sit ups
25 squats
30 side straddle hops
35 mountain climbers
40 ? I can’t remember lol
Basketball courts for indigenous peoples run, pax in middle completes 10 merkins then rejoins the line at front. Pax had to jaguar crawl to and from the group to the center.
Circle of pain
10 mercans, Superman’s, side planks, flutter kicks
End in COT
Location: Sherwood
Date: 2022-07-22
Weather: Perfect
Q: Sunshine (DR)
PAX: 11 – Sunshine (DR), Muck, Wally World, The Janitor, Bootlegger, Geppetto, Lansbury, Showcase Showdown, Steve-O, Oshag, Santa’s Little Helper
Warm-O-Rama
Stretches included – SSH, Old Mans, Arm Circles, short mosey
Tha Thang
PAX were sorted by running a Rafael Nadal in the parking lot. First half of the PAX were rewarded with a ruck for the first session of the 3-way: Pick up the 6
– Exercise progression was 5-10-15-20
– First exercise was The Merkin
– PAX dropped for 5 Merkins, ran to the next spot and dropped for 10, run — 15, run –20 then run back to pick up the 6 and finish the round by completing their reps with them
– For the return run the exercise was changed to Squats
Mosey to the stadium parking lot: Session 2 – Trivia
Q Played a song from a movie while PAX exercised for 1 minute. After 1 minute, PAX were given the chance to guess the movie – correct answer and we moved on to the next exercise, wrong answer and the exercise continued to the 2 minute mark.
Session 3 – More(?) Trivia – while completing Plank Jacks (round 1) and holding Plank (round 2) in succession around the circle PAX had 5 seconds to call out a KY county with no repeats.
Mosey back to flag for COT.
End in COT
Location: Gridlock
Date: 2022-07-21
Weather: “Keep your face to the sun and you will never see the shadows.” ~ Helen Keller
Q: Muck
PAX: 16 – Wally World, Boo Boo, Geppetto, Jello Shot, Sous Vide, 49er, Ollie, Incognito, Sunshine (DR), Sparrow, Bootlegger, Radio, Steve-O, Showcase Showdown, Muck, Coyote (DR)
Warm-O-Rama
– Michael Phelps
– Cross feet, bend and hang (switch)
– Runners stretch (switch)
– Quad pulls OYO
– Arm across chest (switch)
– Tricep pulls behind head (switch)
– Grass grabbers (10, IC)
– Copperhead mercans (10, IC)
Mosey to the football field coupons. Everyone grabs a coupon and lines up on the sideline.
Tha Thang
All About the Benjamins
Everything = 100
25 Curls >>> 25 Lunge Steps >>> 25 Squats >>> 25 Lunge Steps back to coupons
25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips back
25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back
25 Coupon swings >>> 25 High knees >>> 25 American Hammers (2 is 1) >>> 25 High knees back
25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back
25 Raggedy Anns >>> 25 Side shuffle steps >>> 25 Nolan Ryans (punching Robin Ventura) >>> 25 Side shuffle steps back
REPEAT-O (minus -1)
Eleven rounds total.
Mosey back to the flag.
Sparrow choice- 25 SSH’s. We did them in four count cadence.
Great to see Boo Boo this morning, and two downrange pax… Sunshine and Coyote!
End in COT
Location: Gridlock
Date: 2022-07-19
Weather: HUMID!!! 70 and cloudy
Q: Sous Vide
PAX: 9 – Sous Vide, Muck, Oshag, Wally World, Sweetness, Geppetto, Showcase Showdown, Steve-O, Sparrow
Warm-O-Rama
Dynamic stuff
Tha Thang
Ran 1 lap around parking lot. Completed 50 side straddle hops. Ran 1 and a quarter laps and did 50 Mercans. Ran 1 and a half laps and did 50 sit-ups. Ran 1 and 3/4 laps and did 50 Bonnie Blairs (2 is 1). Paired up and did 100 coupon curls combined and 100 coupon bench press combined all while resting partner planked. Jogged to flag for a little Mary.
End in COT
Location: Birds Nest
Date: 2022-07-18
Weather: Rainy
Q: Wally World
PAX: 3 – Wally World, Boo Boo, Doc Holiday
Warm-O-Rama
None
Tha Thang
Each PAX took turns rolling 2 dice with various exercises on them.
Finished with 15 minutes of rucking.
End in COT
Location: Gridlock
Date: 2022-07-18
Weather: “Some people walk in the rain. Others just get wet.” ~ Roger Miller
Q: Muck
PAX: 5 – Sous Vide, Geppetto, Chewbacca, Buffet, Muck
Warm-O-Rama
Nah baby nah.
Tha Thang
Muck Ruck. 2.4 miles.
Seven stations… 20 squats, 20 mercans.
Buddy (Geppetto’s dog) came with us… still trying to come up with the right F3 name.
Consensus was it was great to be out in the rain. Good ruck had by all!
End in COT
Location: Sherwood
Date: 2022-07-15
Weather: Pretty nice if you’re a frog and pretty good even if you aren’t
Q: The Janitor
PAX: 12 – Muck, Sous Vide, Wally World, Dub-K, Geppetto, Lansbury, Weird Science, Showcase Showdown, Steve-O, Oshag, The Janitor, Santa’s Little Helper
Warm-O-Rama
We skipped it because we are men
Tha Thang
Rucked about 2.6 miles in and around the arboretum. Any time we reached a major roadway we played “frogger” and hopped across, back, and across again before reaching the other side. No one managed to get free tuition by getting hit by a car on campus but we gave it our best shot. Finished with Mary x6
End in COT
Location: Gridlock
Date: 2022-07-14
Weather: Delightful with a touch of humidity
Q: Wally World
PAX: 11 – Wally World, The Janitor, Steve-O, Geppetto, Oshag, Muck, Sous Vide, Ollie, Axeman, Santa’s Little Helper, 49er
Warm-O-Rama
Various stretches
Tha Thang
Partner up at the hill by the coupons – 1 coupon per group
Round 1:
Partner at top: burpees AMRAP
Partner walking: farmer carry coupon
Do this twice
Round 2:
Partner at top: dead bugs AMRAP
Partner walking: rifle carry down, murder bunny up
Do this twice
Round 3:
Partner at top: squat jumps AMRAP
Partner walking: curl shoulder press down, drag coupon backwards up
Do this twice
Round 4:
Partner at top: merkins AMRAP
Partner walking: rifle carry down, deadlift flip the coupon back up
Do this twice
Round 5:
Partner at top: iron mikes AMRAP
Partner walking: mosey down, bear crawl back up
Do this twice
End in COT
Location: Gridlock
Date: 2022-07-12
Weather:
Q: Zebra
PAX: 13 – Geppetto, Dub-K, Oshag, Santa’s Little Helper, Bootlegger, Axeman, LeBron, Muck, Wally World, Sous Vide, 49er, Absolutely, Zebra
Warm-O-Rama
Pax circled up and stretched while a local film crew set up with plans to chronicle our F3 group.
Michael Phelps
Arm circles
Runners stretch
SSH IC
Abe Vigodas IC
Copperhead Squats IC
Tha Thang
Tiers of pain – ladders on each tier of the parking lot at each staircase
Tier 1: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 Shoulder taps
Tier 2: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH clap, 25 LBC
Tier 3: 5 body builders (burpee w/plank Jack), 10 lunges, 15 American hammers , 20 dry docks
Tier 4: 5 Big boy sit ups, 10 Diamond merkins, 15 Superman’s, 20 sumo squats
Finished with pax choice Mary
Happy Birthday Absolutely! We’re glad you chose to celebrate with us
End in COT
Location: Gridlock
Date: 2022-07-11
Weather: Bodacious… Grade A Choice Prime… Top Shelf… It was nice out there.
Q: Muck
PAX: 7 – Geppetto, Sparrow, Axeman, Sous Vide, Oshag, Muck, Santa’s Little Helper
Warm-O-Rama
The question you have to ask is, “Will there be any warm up for a Muck Ruck?”
And the answer is, “No. No, warm up.”
Tha Thang
Timed: 4:30 ruck, 1:30 PT.
Seven exercises:
– Curls
– Overhead Press
– Ruck swings
– Squats
– Raggedy Ann’s
– Mercans
– Bench Press
Covered about 2 miles. Got Oshag’s feet wet, which was the goal. 🙂
Happy birthday Geppetto!
End in COT
Location: Gridlock
Date: 2022-07-09
Weather: Cloudy, humid, 71 degrees (no rain)
Q: Radio
PAX: 15 – Axeman, The Janitor, Matlock, Sous Vide, Lansbury, Muck, Oshag, Santa’s Little Helper, Ollie, Scoopy, Incognito, Lincoln Log, Steve-O, Jello Shot, Radio
Warm-O-Rama
Michael Phelps
Dynamic stretches-high knees, Bernie, Carioca R&L, pigeon pulls, walking knee hug, walking quad stretch, and Frankensteins
Static stretches (I-C)-grass grabbers (12) and Abe Vigoda (10)
Mosey to FB field coupons and carried them to the VB court shelter
Tha Thang
Different Pax drew an activity out of 5 envelope categories: coupon activity, ab exercise, jumps or agilities, push up position activities, and miscellaneous shoulder or quad activities. They also drew an intensity level: easy, moderate, hard, or full (which determined reps – 5,15,25, or 35) and they drew a level / length (which determined how far to go or how long to go). We did the following: coupon swings, curls, chest press, elf on a shelf, coupon to the sky; cock roaches, Am. Hammers, flutter kicks, gas pumpers, and BBS; power skips, double leg bounds, Bernie, high Carioca step overs, and F/B jumps; side planks, pickle pounders, low plank, and incline merkins; T-jacks,crawl bears, burpees, mucho leggos, and bear crawls.
We transitioned with conversation questions.
End in COT
Location: Sherwood
Date: 2022-07-08
Weather: 71 and humid
Q: Bootlegger
PAX: 9 – Bootlegger, Muck, Wally World, Dub-K, Scoopy, Steve-O, Weird Science, Oshag, Santa’s Little Helper
Warm-O-Rama
None
Tha Thang
All pax rucked the two-mile loop while sharing a coupon in the bicep curl position. When the coupon carrying pax could not hold the weight any longer, the group stopped and did 10 weighted merkins. The coupon carrying pax did 10 thrusters with coupon and then handed it to another pax to continue the ruck.
End in COT
Location: Gridlock
Date: 2022-07-07
Weather: If it were any more humid we’d be swimming
Q: Steve-O
PAX: 13 – Bootlegger, Sous Vide, Wally World, The Janitor, Axeman, Ollie, Oshag, Santa’s Little Helper, Muck, Incognito, Jello Shot, Scoopy, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Tension Toads, Muck Runner Stretch, Bend and Hang, Tension Toads, Down and Upward Dog, Pigeon Stretch.
Tha Thang
10 Exercises, 10 Reps, Finish each round with Recovery Lap around the bottom two tiers of the AO. Repeat. 4 Rounds Completed.
1. Merkins
2. Squats
3. Dead Bugs, 2 is 1
4. Carolina Dry Docks
5. Bonnie Blairs, 2 is 1
6. Big Boys
7. Walk Outs
8. Single Leg Calf Raises (10 / Leg)
9. Cockroaches
10. PAX pick (Rd1: Burpees, Rd2: Monkey Humpers, Rd3: Copperhead Merkins, Rd4: Mountain Climbers).
Recovery Lap
Repeat x 4
Finished with 10 Side Straddle Hops.
End in COT