Location: Gridlock
Date: 2022-05-02
Weather: So clear that some of the mumblechatter was on visible planets
Q: Muck
PAX: 5 – Muck, Oshag, Sous Vide, Bandwagon, Czekov
Warm-O-Rama
Very little. OK, none.
Tha Thang
Muck Ruck.
2.4 mile loop with plenty of mumblechatter.
Seven stations- 20 squats, 20 mercans.
End in COT
Location: Birds Nest
Date: 2022-04-18
Weather: Rainy
Q: Weird Science
PAX: 3 – Weird Science, Boo Boo, Doc Holiday
Warm-O-Rama
Stretch on own
Tha Thang
Brought out the old “Cup of Fun.” Solo cup filled with papers containing various exercises. We took turns drawing a paper from the cup and doing that exercise. Went through the cup on time and started a second round.
End in COT
Location: Paddock
Date: 2022-04-27
Weather: Cool
Q: Weird Science
PAX: 3 – Weird Science, Sous Vide, Boo Boo
Warm-O-Rama
Stretch on own
Tha Thang
Did four corners in the parking lot and did 5th spot in the pavilion.
4 corners
Corner 1-
abs- 30 big boys
Corner 2-
Arms – 30 curls
Corner 3-
Legs- 30 squats
Corner 4-
Total body
10 burpees
Pavilion-
Step ups- 30
Dips on bench-30
Pull ups for for 30 seconds.
Repeat rotation until end of workout
End in COT
Location: Gridlock
Date: 2022-04-30
Weather: Freakin’ Awesome – Finally
Q: Oshag
PAX: 13 – Santa’s Little Helper, Oshag, Lansbury, Lincoln Log, Zebra, Hertz, Radio, Muck, Yanni, Czekov, Raquel, Axeman, Incognito
Warm-O-Rama
Dynos
Tha Thang
The Thang was the week in review:
Thang 1 – 4 Corners
Gas Pumpers, Merkins, Squats, Burpees – mosey from corner to corner
We did this for 10 minutes
Mosey to Shelter for Incognito’s Minute Drill for 5 minutes (40 reps)
8 Pull-ups
8 Squats
Mosey to basketball court for modified Dora – did this for about 8 minutes, couple rounds
PAX work in pairs
BBS while PAX ran a Celebration of Life with burpees
Merkins while PAX ran a Celebration of Life with burpees
Squats while PAX ran a Celebration of Life with burpees
Mosey to football field coupons
2 coupons for Farmers Carry to bottom of the hill and back
Partner – No Surrenders
Round 2 – T-Jacks
Round 3 – Overhead claps
Round 4 – LBC’s
Round 5 – Flutter Kicks
End in COT
Location: Black Ops
Date: 2022-04-29
Weather: Not possible to be any better.
Q: Showcase Showdown
PAX: 5 – Martina, Raquel, Steve-O, Muck, Showcase Showdown
Warm-O-Rama
The usual
Tha Thang
Started with Plank-Off, where the winner had to hold plank while stating the most number of unique character or actor names from The Office. Winner: Steve-O. Prize: Parlor Donut cronut (chose to receive it at later date).
Commenced Ruck with intermittent The Office trivia with group rewards for correct answers and group extra reps for wrong answers. Unfortunately, 3 out of 5 PAX had not really watched the show, so, fortunately, we got a max rep workout of dips, merkins, squats, elevated Merkins, leg lifts, burpees, etc. Final trivia score, 6 out of 11, thanks to Steve-Os diligence on binging and knowledge of the finer things in life, such as Threat Level Midnight, Big Tuna, and That’s What She Said references.
Highlight: a 45-second “parkour parkour”competition on the skate park with all 5 Pax. Winner, with most true-to-form barrel rolls and donkey kicks as seen in The Office (https://youtu.be/6VhnU3_-KUY) was Rawquelle. Prize = Parlor Donuts Blueberry Hill cronut! They are delicious!
End in COT
Location: Gridlock
Date: 2022-04-28
Weather: Upper 40’s & Clear
Q: Incognito
PAX: 6 – Sous Vide, Muck, Incognito, Bootlegger, Wally World, The Janitor
Warm-O-Rama
Various stretches
Mosey to basketball court
More various stretches, including some Yoga moves
Tha Thang
Gentle mosey to warmup at the basketball courts, stayed there for the whole Thang
DORA
100 BBS
200 Merkins
300 Squats
One partner did the exercise while another ran from sideline to the far sideline, stopping thrice to do a burpee
Gentle mosey around the circumference of the courts
Did the following suicide
Simple suicide
Suicide with Dorothy’s
Suicide with Bobby Hurley’s
Close with Mary
Flutter Kicks IC
American Hammer IC
Dead Bugs IC
Heels to Heavens IC
Box Cutters IC
Toe Reaches IC (Right then Left)
Mosey back to flag
End in COT
Location: Gridlock
Date: 2022-04-26
Weather: Nippy
Q: Steve-O
PAX: 12 – Steve-O, The Janitor, Showcase Showdown, Slick Willie, Sous Vide, Oshag, Incognito, Raquel, Muck, 49er, Axeman, Santa’s Little Helper
Warm-O-Rama
Michael Phelps, Arm Circles, Arm Across and Arm Behind, Muck’s Runner Stretch, Tension Toads (Trademarked 4/26/22), Side Straddle Hops in Cadence, Copper Head Squats in Cadence.
Tha Thang
4 Corners of the Parking Lot (Approximately 4.5 Laps Completed):
Corner 1: 20 Gas Pumpers
Mosey to Corner 2
Corner 2: 20 Merkins
Jailbreak to Corner 3
Corner 3: 20 Squats
Mosey to Corner 4
Corner 4: 5 Burpees
Intermittent Bear Crawl to Corner 1
Ended w/ Jailbreak from Corner 2 back to Corner 1, Tension Toad, 2 rounds of Mary:
15 Flutter Kicks in Cadence led by Incog
15 Boxcutters in Cadence led by 49er.
End in COT
Location: Birds Nest
Date: 2022-04-25
Weather: Mid 60s
Q: Wally World
PAX: 4 – Wally World, Boo Boo, Weird Science, Doc Holiday
Warm-O-Rama
Various stretches
Tha Thang
Jogged a lap around the track, then each PAX chose a stretch, ab, arm & leg exercise to do.
End in COT
Location: Gridlock
Date: 2022-04-23
Weather: Mid 60’s – Beautiful Morning
Q: Incognito
PAX: 18 – Muck, El Fed, Animal Style, Lansbury, The Janitor, Sous Vide, Axeman, Santa’s Little Helper, Oshag, Radio, Fergie, Raquel, Subject Matter, Yanni, Chewbacca, Geppetto, Incognito, Czekov
Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Runner’s Stretches
Tha Thang
Mosey to Basketball Court
40 SSHs IC
40 Merkins IC
40 Squats IC
40 Step Back Lunges
Mosey to Pullup Shelter
40 Pullups (done 8 EMOM for 5 minutes) w/40 squats mixed in
40 Over the Hills (traversing a picnic table)
40 BBS
40 Tricep Dips
Mosey to Football Field – lineup on 40 yard line
40 yard sprint
40 curls
40 yard bear crawl
40 overhead press
40 yard crabwalk
40 coupon bench press
40 yard sprint
40 Burpee Challenge
We divided up into two teams, each team at an opposite end of a 4 cone baseball triangle. Each team did 10 burpees at each cone, totaling 40 burpees.
My team won.
40 Manmaker’s Over the Hill (at the scoreboard)
Divided up into partners; one doing manmakers another moseying down the hill and bernie up, then switch. Complete until 40 Manmakers are done.
Mosey back to the flag for quick devotion.
Devotion: 40 is the number of completeness in the Bible. Once you hit 40, life is complete…and hence, essentially OVER.
End in COT
Location: Black Ops
Date: 2022-04-22
Weather: Delicious w/ a Hint of Moist
Q: Steve-O
PAX: 6 – Slick Willie, The Janitor, Muck, Zebra, Showcase Showdown, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Bend and Hang, Arm Pulls, Butt Kickers, Scoops, Lunges, Open the Gates, Frankensteins.
Tha Thang
Ran to the shelter of the non-disclosed location, several laps around the ‘bout, Mini Dora:
Round 1: 100 American Hammers, 2 is 1, while partner ran to the Big Tree, 10 pushups.
Round 2: 200 Squats, partner ran to Big Tree, 15 Dips on bench.
MUTINY & INSURRECTION, PAX ran to tennis courts before completing sufficient round about laps, punishment ensued:
Ladder at Tennis Courts. 2 Rounds:
Round 1: 3 Burpess, 15 Gas Pumpers, 20 Side Straddle Hops, 20 Shoulder Taps, 1 is 1, 20 Bonnie Blairs 1 is 1.
Round 2: 10 Merkins, 10 Big Boys, 20 Saturday Nights, 25 T-Jacks, 30 Mountain Climbers/SousVides. High Skip 2 courts, Bear Crawl remaining 2 courts with 5 Catalina Wine Mixers in between and end with 10 more Merkins.
Run back to AO:
Countless BroPees
2 Rounds of Mary
1: 20 JLo’s in cadence, in honor if Geppetto
2. 20 Dead Bugs in cadence.
End in COT
Location: Paddock
Date: 2022-04-20
Weather: 42
Q: Boo Boo
PAX: 2 – Boo Boo, Sous Vide
Warm-O-Rama
Random stretches
Tha Thang
Run for duration of Q
End in COT
Location: Gridlock
Date: 2022-04-19
Weather: Clear, mid-30s
Q: 49er
PAX: 9 – Steve-O, The Janitor, Muck, 49er, Geppetto, Zebra, Incognito, Sous Vide, Axeman
Warm-O-Rama
Michael Phelps
Arm Circles
SSHs x20 IC
Grass grabbers x20 IC
Curb step-ups x30 OYO
Warm-Up Mosey to the coupons, then move to the ‘B’ corner
Tha Thang
Each corner of the parking lot was a letter. Pax moseyed together, waited for the six, and did the work together. The diagonal mosey across the lot meant each evolution started and finished with a different letter.
B – Burpees x5
I – Iron Mikes x10 / Ice Skaters x10 each side (alternated)
N – Not So Lazy Boys x10 IC
G – Ground Pounders (w/ coupon) x10
O – Oh boy, it’s another mosey! (diagonal run)
Evo 1 – BINGO
Evo 2 – INGBO
Evo 3 – NGBIO
Evo 4 – GBINO
Evo 5 – BINGO w/ both I moves
Not-So Lazy Boys
On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 10-15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), back to the middle (hold for 10-15 seconds, core still engaged) and then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground). Do this for as long as you’d like..on the Q’s lead and count!
Ground Pounder
Starting position – holding large rock up near chest. On 1: Lift Rock over head, On 2: bring rock back to chest, On 3: bring rock down to pound the ground in a deep squat then return to starting position.
End in COT
Location: Gridlock
Date: 2022-04-18
Weather: Steady April rain with March temps
Q: Muck
PAX: 4 – Muck, Geppetto, Oshag, Santa’s Little Helper
Warm-O-Rama
Ain’t gonna happen
Tha Thang
Muck Ruck with plenty of precipitation.
2.4 mile ruck.
Seven stations, 20 squats and 20 mercans at each.
Reminded that you can persevere through just about any condition if you’ve got fellow pax to do it with.
End in COT
Location: Gridlock
Date: 2022-04-16
Weather: Cold at the bottom. Warm up top.
Q: Geppetto
PAX: 17 – Zebra, Thin Lizzy, Subject Matter, Ricky Bobby, Axeman, Incognito, Raquel, Mule, Muck, 49er, Slick Willie, Count Chocula, Ronaldo, Oshag, Sous Vide, Radio, Geppetto
Warm-O-Rama
“I get knocked down” into a squat then stretch on my own.
Tha Thang
Mosey to the overspill and big hill.
At the bottom:
10 marking
20 cockroaches
30 J’lo (one touch is one)
Kick out butterflies till the song ends
At the top:
10 lunges with a twist
20 squats
30 Abe Baghdad
Sidestraddle hops till the song ends
Halftime intermission:
Plank to If I Should Fall From Grace With God by the Pogues at the bottom.
Tree Pose to Rise Up by Eddie Vedder at the top
We did six cycles moving from top to bottom and back up and down the hill. At the last visit to the bottom we spent 60 seconds searching our hearts for something which no longer served us to send to the grave. At the top we shared what we left behind in a circle of trust. Thank you for sharing openly with the group.
End in COT
Location: Gridlock
Date: 2022-04-14
Weather: Windy and cool
Q: Zebra
PAX: 10 – Sous Vide, Muck, The Janitor, Steve-O, Oshag, Santa’s Little Helper, Geppetto, Incognito, Bootlegger, Zebra
Warm-O-Rama
Gridlock was without power following the storms last night.
Arm Stretches, Abe Vigodas, Copperhead Squats, Hillbillies.
Mosey to the shelter.
Tha Thang
Mixture of Cindy (5 pull ups, 10 merkins, 15 squats) and Tabata (20 work, 10 rest)
– 5 minutes of Cindy, Sprint the parking lot after every 2 rounds
– 4 minutes of Tabata – Wall Sits
– 5 minutes of Cindy with sprints
– 4 minutes of Tabata – Dead Bugs
– 7 minutes of Cindy with sprints
– 4 minutes of Tabata – Calf Raises
Final AYG sprint, then mosey back to startex
End in COT
Location: Gridlock
Date: 2022-04-11
Weather: FINALLY- shorts weather
Q: Oshag
PAX: 6 – Oshag, Santa’s Little Helper, Chewbacca, Muck, Sous Vide, Czekov
Warm-O-Rama
Dynos
Tha Thang
Ruck to shelter
PAX rep choice for following exercises
– Pull-ups
– weighted squats
– Merkins
– LBCs
Between each set, run to light and back
End in COT
Location: Birds Nest
Date: 2022-04-11
Weather: 59
Q: Boo Boo
PAX: 3 – Boo Boo, Wally World, Doc Holiday
Warm-O-Rama
Random Stretches
Tha Thang
Cadre JCs PT Test:
4 sets: 25 burpees & 1/4 mile run
100 Merkins in cadence
100 4-count flutter kicks in cadence
75 step ups in cadence
End in COT
Location: Gridlock
Date: 2022-04-09
Weather: Stupid
Q: The Janitor
PAX: 13 – Geppetto, Sous Vide, Raquel, Oshag, Axeman, Incognito, Radio, Zebra, Czekov, Slick Willie, Hertz, The Janitor, Santa’s Little Helper
Warm-O-Rama
Mike Phelps
Arm circles
Side straddle hops
Pigeon pose
90-90
Superman
Boat pose
Tha Thang
Moseyed to the football field, where the PAX engaged in a circuitous beatdown. With 8 stations set up in the shape of a square, we did burpees at the corners and at the midpoints we did
v-ups [10,20,30]
squats [20,30,40]
catalinas [5,10,20]
mountain climbers [20,30,40]
At the center of the square we had placed coupons, and if a PAX yelled “Squeal Like a Pig!” We went to the coupons and did [5,10,10] man makers. We completed 3 laps.
For a bonus round we went to the flag and did 2 rounds of
Paul blarts [15]
Freddie mercuries [30]
Plank jacks [20]
9 pound hammers (American hammers) [20]
End in COT
Location: Gridlock
Date: 2022-04-07
Weather: Mid 40s
Q: Wally World
PAX: 9 – Wally World, Geppetto, Sous Vide, Zebra, Lansbury, Bootlegger, Axeman, Showcase Showdown, Steve-O
Warm-O-Rama
Various stretches
Tha Thang
Moseyed to the shelter next to the playground.
Started with exercise 1, then ran to the road and back. Proceeded to do exercise 1 & 2, then ran to the road and back. Continue adding on a new exercise each time.
Reps for every exercise: 22
1st exercise: LBCs
2nd exercise: Squats
3rd exercise: Mericans
4th exercise: Deadbugs
5th exercise: Lunges (1 is 1)
6th exercise: Dips
7th exercise: Cockroaches
Ended with a few minutes of merry.
End in COT
Location: Birds Nest
Date: 2022-03-21
Weather: Cool and clear
Q: Weird Science
PAX: 4 – Boo Boo, Weird Science, Wally World, Doc Holiday
Warm-O-Rama
Boo Boo put on his head lamp because he wanted to ruck.
Tha Thang
We rucked the big look send the park and school.
End in COT
Location: Paddock
Date: 2022-04-06
Weather: Wet and 48 degrees
Q: Weird Science
PAX: 3 – Weird Science, Wally World, Sous Vide
Warm-O-Rama
Various stretches on own.
Tha Thang
DORA
Partner up and one partner does exercise on one end of parking lot while the other runs to the far end and does 10 side straddle hops and then runs back. Partners then switch roles. Repeat until all reps and exercises complete.
Did the following:
100 Merkins
200 LBCs
300 Squats
Mumble rucked the remaining 15 minutes.
The great Sous Vide thought he spotted a mouse or a rat by this truck. I was just glad it was not one of the many skunks that call the Paddock home!
End in COT
Location: Gridlock
Date: 2022-04-05
Weather: 50 and damp
Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Steve-O, The Janitor, Lansbury, Raquel, Axeman, Lincoln Log, Red Flanders, Geppetto
Warm-O-Rama
Dynamic stuff
Tha Thang
Mosey to the other parking lot. Start with 5 burpees then run the 1/8 mile loop. Again start with 5 burpees and add 10 Mercans then run the loop. The rest was 15 squats, 20 dips, 25 ssh, 30 LBC’s, 35 line jumps and 40 mountain climbers. Mosey back to flag that O’shag forgot to put up.
End in COT
Location: Birds Nest
Date: 2022-04-04
Weather: 45 degrees, partly cloudy
Q: Doc Holiday
PAX: 3 – Wally World, Weird Science, Doc Holiday
Warm-O-Rama
5 minutes your choice
Tha Thang
Alternated as one man moseyed around parking lot while others performed a variety of things. Push-ups, battle ropes, KB swings, Sandbag Squats, and beating on a tire with sledgehammer.
End in COT
Location: Gridlock
Date: 2022-04-04
Weather:
Q: Zebra
PAX: 3 – Farva (Lex), Sous Vide, Zebra
Warm-O-Rama
Ruck up + 60lb sandbag
Tha Thang
Ruck the loop, trading the sandbag, ~2 miles.
Stops along the way with squats, merkins and flutter kicks. Ladder up and down 5–10–15–20–15–10–5
End in COT
Location: Gridlock
Date: 2022-03-31
Weather: Crispy but also soggy, know what I mean?
Q: Steve-O
PAX: 13 – Steve-O, Zebra, Muck, Red Flanders, Geppetto, Showcase Showdown, Wally World, The Janitor, Incognito, Lincoln Log, Oshag, Lansbury, Slick Willie
Warm-O-Rama
Michael Phelps, “Runners” Stretch, Calf, Achilles, and Hamstring Stretch, Ambi-Turners.
Tha Thang
4 Tiers X 2.25 Rounds:
Tier 1: 10 burpees, mosey, 15 gas pumpers, mosey, 20 side straddle hops.
Tier 2: 10 Catalinas, mosey, 15 AmHams(2=1), 20 monkey humpers.
Tier 3: 10 merkins, mosey, 15 Freddy Mercury’s (2=1), mosey, 20 squats.
Tier 4: 10 man makers (or 20 burpees if no coupon), mosey/bear crawl, 15 JLo’s, mosey (2=1), Countless Mucho Leg-O. Repeat.
Ended in coupon put up / 2 minutes of marry.
End in COT
Location: Gridlock
Date: 2022-03-29
Weather:
Q: Zebra
PAX: 12 – Lincoln Log, Showcase Showdown, Red Flanders, Geppetto, Czekov, Slick Willie, Steve-O, The Janitor, Axeman, WKRP (DR), Wally World, Zebra
Warm-O-Rama
Arm Circles
Grass Grabbers
Slow Squats
Finkle Swings
Tha Thang
Nolan Richardson – 40 Minutes of Hell
Breaks and extra work brought to you by Zebra – How well do you know the rules (high school) of basketball? Incorrect answers incurred additional work/punishment
We started with a correct answer – 5 burpees. Followed by an incorrect answer = Running Lines. Another incorrect answer = Running Lines – 2 reps
R1: partner work to complete 50 burpees while other pax carried weight (sandbag, coupon, ruck) to the other end and did 5 Bobby Hurley’s, then Bernie back.
Break – More incorrect answers…Running lines
R2: 75 Big Boy sit-ups — 5 Bobby Hurley’s/weight carry
Incorrect answers…Line Running. Some pax decided to assume the role of their brother not in attendance. A technical foul for excessive complaining was called. The punishment was 10 Catalina Wine Mixers
R3: 100 Dead Bugs (2 is 1) — 5 Bobby Hurley’s/weight carry
Running Lines
R4: 100 Dorothy Squat Jumps — 5 Merkins/weight carry
Steve-O got one right, so we finished with 5 burpees
End in COT
Location: Paddock
Date: 2022-03-30
Weather: 50, light wind
Q: Boo Boo
PAX: 6 – Boo Boo, Muck, The Janitor, Steve-O, Wally World, Raquel
Warm-O-Rama
No warm o rama
Tha Thang
In true Oshag form, we ran hills and did 20 rep coupon/ruck exercises at the top of the hill and 20 LBCs at the bottom of the hill. Also mixed in pull ups, suitcase carry, and toe merkins.
End in COT
Location: Birds Nest
Date: 2022-03-28
Weather: Mid twenties
Q: Wally World
PAX: 3 – Wally World, Boo Boo, Doc Holiday
Warm-O-Rama
Various stretches
Tha Thang
Rucked a lap around the track, then moseyed a lap, alternating for the full 45 minutes.
Finished with 3 miles of total distance.
End in COT
Location: Gridlock
Date: 2022-03-26
Weather: Kinda chilly
Q: Wally World
PAX: 10 – The Janitor, Wally World, Incognito, Axeman, Radio, Matlock, TStark, Lansbury, Muck, Raquel
Warm-O-Rama
Butterfly stretch
Hanging hamstring stretch
Runners lunge
90/90
Spine twist
Arm stretches
Tha Thang
Workout:
Partner up – 1 coupon per group. Worked out at the hill behind the football field.
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: cockroaches AMRAP
Partner walking: farmer carry coupon down, lunge walk back up with coupon
Did this once 🙁
Took a long mosey back to the flag
End in COT
Location: Paddock
Date: 2022-03-23
Weather: Windy and chilly
Q: Wally World
PAX: 2 – Wally World, Sous Vide
Warm-O-Rama
Various stretches
Tha Thang
Paula Abdul up the road – 2 light poles forward, 1 light pole back
10 merkins forward, 10 deadbugs back
Back down the road – 10 squats forward, 10 cockroaches back
Fast mosey up the road, then various exercises at each light pole back.
End in COT
Location: Gridlock
Date: 2022-03-24
Weather: Spring has sprung
Q: Muck
PAX: 12 – Showcase Showdown, Lansbury, Bootlegger, Steve-O, Geppetto, Axeman, Oshag, Incognito, The Janitor, Sous Vide, Zebra, Muck
Warm-O-Rama
Spent the first part convincing those pax who came for Wally World’s Q to stay. 🙂 Thanks for switching WW.
Tha Thang
Mosey to mid-parking lot area for some Field of Dreams. The baseball lock-out is over… time to “Play Ball!”
In groups of three, 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 ran a loop around the inner parking lot.
1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/coupon
• 3rd round: Bentover rows w/coupon
• 4th round: Overhead press w /coupon
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)
3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/twist
• 4th round: Side to side jump squats
Home
• Burpees (10)
The hard charging pax were able to complete six rounds!
Back to the flag for about three minutes of Mary (Lansbury choice):
• Woodchops, in cadence
End in COT
Location: Gridlock
Date: 2022-03-22
Weather: As the Good Lord Intended
Q: Steve-O
PAX: 11 – Axeman, Geppetto, Lincoln Log, Muck, Wally World, Showcase Showdown, Red Flanders, Sous Vide, Oshag, Zebra, Steve-O
Warm-O-Rama
Michael Phelps, Arm Circles, Runner’s Stretch in Every Direction, Ambi-Turners (Steve-O’s title), end with 21s, transition to Tha Thang via punishment for failure.
Tha Thang
21s Punishment: Bear Crawl Pain Train, Mosey to Coupons, Partner Up, Dora 1,2,3…4 Grizzly!
PAX required to Bear Crawl at all times between stations and burpee anytime a PAX yells GRIZZLY and they are between stations.
Round 1: 50 Man Makers, Bear Crawl, 10 Gas Pumpers ($75 to fill up this morning btw), Bear Crawl back.
Round 2: 150 Squats, Bear Crawl, 10 Scissor Kicks, Bear Crawl back.
Round 3: 200 Curls, Bear Crawl, 10 Bicycles, Bear Crawl back.
Round 4: 300(250?) Bent Over Rows, Bear Crawl, 10 BBSU, Bear Crawl back.
Last 2 minutes: BROPEES to further unite the PAX against the Q.
End in COT
Location: Gridlock
Date: 2022-03-21
Weather: Low of 38, warming up
Q: Zebra
PAX: 6 – Thin Lizzy, Geppetto, Muck, Sous Vide, Steve-O, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
Rucked to the scoreboard hill
5 Rounds – Overhead Ruck carry up the hill. 10 front ruck squats, OH carry down, 10 merkins
Ruck to the big hill
3 Rounds – Front Ruck Carry down the hill, 10 lunges, ruck up the hill, 5 Burpees with jump over ruck
Continue ruck around the park and back to AO – Approximately 2 total miles
Finished with 20 Flutter kicks IC
End in COT
Location: Gridlock
Date: 2022-03-19
Weather: No Big Blue skies in the Bluegrass today. 🙁
Q: Muck
PAX: 10 – Hertz, Oshag, Sparky, Peach Fuzz, Radio, Wally World, The Janitor, Mule, Geppetto, Muck
Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Willie Mays Hayes (switch)
– Grass grabbers (10, IC)
Tha Thang
First, the pax divided into four teams to find our Body Weight Final Four out of these 32 exercises (12 reps each):
Body Weight Division:
Abe Vigodas
American Hammers
Backward Lunge
Big boy situps
Bobby Hurleys
Box cutters
Burpees
Butt kickers
Catalina Wine Mixers
Copperhead Squats
Cross crunches
Dead bugs
Diamond merkins
Flutter kicks
Grass grabbers
Hillbillies
Ice skaters
Imperial walkers
Jump rope
LBC’s
Lunge, with twist
Mercans, with rotation
No Surrenders
Nolan Ryans
Overhead Claps
Plank jacks
Side Straddle Hops
Side to side jump squats
Squats
Step back lunges
V-ups
Wide mercans
Movement Between Rounds:
Bear crawls
Bernies
High knees
High Skips
Jail break
Kareoke
Lunge walk
Side shuffle
We gathered back at the flag to determine our Body Weight champion, which turned out to be…
Side Straddle Hops!
Then, we moseyed to the coupons to find our Coupon (Weighted) Champion between the following:
Weighted Division:
Bench Press
Coupon swings
Curls
Dips (using coupon)
Man makers
Murder Bunnies
Overhead Press
Raggedy Ann’s
The champion of the Weighted Division… Curls!
The Championship round was between Side Straddle Hops and Curls. THIS YEAR’S WINNER IS:
SIDE STRADDLE HOPS!!!
We then moseyed back to the flag for 15 minutes of pax choice Mary. Will adjust the timing for next time.
End in COT
Location: Gridlock
Date: 2022-03-17
Weather: 49 cool and humid
Q: Raquel
PAX: 12 – Wood rider (DR), Geppetto, Axeman, Wally World, Incognito, Sous Vide, The Janitor, Muck, Slick Willie, Bootlegger, Steve-O, Raquel
Warm-O-Rama
Mike Phelps, Tricep stretches, arm circles, up and down dog, reach for the sky, bend and hang, grass grabbers. Moseyed to the Coupons and met at the bottom of the far paved hill in the parking lot.
Tha Thang
It’s all about the rock. Q regaled the pax with the Greek myth of Sisyphus. Sisyphus cheated Death twice. As punishment he was condemned to roll a stone up a mountain and upon reaching the summit, the stone rolled back down again. And so on it repeated for all of eternity.
Luckily the Beatdown only lasted 45 minutes, tops. Each pax took a coupon and began at one of 12 staggered stations across the paved hill. Pax were to complete reps and exercise on each card, then dragged the coupon to the next station via a lateral hairburner. Once they reached the summit Pax rifle carried their coupon back to the first station and began again. Pax made it through 18 to 20 stations of the following exercises:
20 superman’s
40 hillbillies
30 coupon curls
30 weighted squats
30 weighted calf raises
30 weighted back lunges
20 coupons to the sky
15 dead bugs
30 lbcs
26 raggedy Ann’s
30 t Jack’s
30 weighted glute bridges
20 overhead presses
20 dips on coupon
30 over the coupon windshield wipers
30 alternating heel touches
20 kick through
30 coupon thrusters
30 chest presses
End in COT
Location: Gridlock
Date: 2022-03-15
Weather: Warmish- finally, finally, finally, finally, finally, finally,
Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Bettis , Scratch, The Janitor, Steve-O, Possum, Muck, Geppetto, Sous Vide, Wally World
Warm-O-Rama
Mosey to get coupons and the tube. Checking for skunks – all clear. Dynos to finish getting warmed up.
Tha Thang
Stations
Round 1 & 2
#1 – down and back with the pole switching from front to back carry at each cone (station 1 also acted as todays timer)
#2 – Coupon station – curls
#3 – Cardio station – SSH
#5 – running stairs
Once everyone made it thru, Jailbreak to the road and back.
Repeato
Round 3 & 4
#1 – down and back with the pole switching from front to back carry at each cone (station 1 also acted as todays timer)
#2 – Coupon station – Manmakers
#3 – Cardio station – T-Jacks
#5 – Line touches
Almost finished 4 rounds. Moseyed back tot he flag for a couple of rounds of Mary until time ended.
Awesome to have 2 DR PAX, Bettis (now lives in Lex) and Woodrider from Chattanooga, and they brought an FNG – Scratch.
End in COT
Location: Gridlock
Date: 2022-03-14
Weather: Cold, stupid cold, still cold, not as cold as Saturday, but still cold….cold
Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Possum, Steve-O, The Janitor, Geppetto, Sous Vide, Muck
Warm-O-Rama
Dyno stretching, kinda, with Michael Phelps and Tappy Taps
Tha Thang
Ruck to our favorite pull-up shelter.
In the shelter, PAX got the exercise sequence – pull-up, Merkin, Curl, Weighted Squat – start a ladder and add a rep each time. However, each PAX got to build his own ladder. Between sets, Jail Break to a marker and Mosey back. Repeato until the Q said stop.
Ruck back to the flag.
End in COT
Location: Birds Nest
Date: 2022-03-14
Weather: 34
Q: Boo Boo
PAX: 3 – Boo Boo, Wally World, Weird Science
Warm-O-Rama
Welcome Party
– 10 ruck thrusters
– 1 min plank
– 30 LBC
– 1 min plank
– 20 snow angels
– 1 minute plank
Tha Thang
Ruck for time with 40 lbs sandbag, 6 gallon Jerry can, 80 lbs sandbag.
End in COT
Location: Gridlock
Date: 2022-03-12
Weather: 19 deg, wc 10, snowy & icing yet beautiful
Q: Radio
PAX: 8 – Raquel, Sous Vide, Muck, Lansbury, Geppetto, Incognito, The Janitor, Radio
Warm-O-Rama
Started with Dynamic warmup -butt kickers, high knees, walking knee hugs, and Frankensteins.
Static warmup-grass grabbers 12, hillbillies 10
Tha Thang
Rucked and did work at different stops and shelters along the way usually for 40 seconds or 20/30 reps. Some activities done with the ruck if poss.
SSH Shotguns
Ruck swings American Hammers
BBS Reverse lunges
Body wt. squats with ruck Incline Merkins
Front lunges Ruck sack to the sky-abs
T-jacks Chin ups or Pull ups
Dips L-sit hang or chin hang
Broad jumps. Step ups
Ruck the steps by tennis courts
End in COT
Location: Gridlock
Date: 2022-03-10
Weather: 33 degrees; felt warmer
Q: Incognito
PAX: 11 – Bootlegger, Wally World, Zebra, Sous Vide, Muck, Axeman, The Janitor, Showcase Showdown, Geppetto, Steve-O, Incognito
Warm-O-Rama
Michael Phelps, Quad Pulls, High Knees, Sweepers, Butt Kickers, Arm Circles while Walking, Head Rub while doing Stomach Rub and High Knees, Head Rub while doing Stomach Pat and High Knees
Tha Thang
Moseyed to the scoreboard
It was Dora morning, we did two Dora’s with partners
One partner did the exercise; other partner ran down hill, did 5 Merkins, then ran back up hill to switch. This was the same for both Dora’s
Dora 1-2-3 #1
100 2-count Lunges
200 Merkins
300 Squats
10-count to take a break
Dora 1-2-3 #2
100 Dorothy’s
200 2-count Flutter Kicks
300 SSHs
Mosey back to flag for a short Mary
Gas Pumpers IC
American Hammer IC
End in COT
Location: Paddock
Date: 2022-03-09
Weather: 36, rainy
Q: Boo Boo
PAX: 2 – Boo Boo, Wally World
Warm-O-Rama
Random stretches
Tha Thang
2 round AMRAP 30 seconds with 35 second rest
– sumo deadlifts
– gas pumpers with twist
– cross body hang hang knee raises
– full body extensions
– straight leg deadlifts
– Bobby Hurleys with both palms on ground
– tuck jumps
– alternating single arm Bobby Hurleys
– 2 min hand release merkins
– 3:30 mosey
End in COT
Location: Gridlock
Date: 2022-03-08
Weather: Cold – still freaking, stupid cold
Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Wally World, The Janitor, Steve-O, Possum, 49er, Geppetto, Axeman, Muck, Sous Vide, Showcase Showdown, Raquel
Warm-O-Rama
With the Q a no-show, no-call – it’s so hard to find good help these days – Muck took over the WOR to allow Oshag to plan the beat down.
Tha Thang
Celebration Shots
Groups of 4 shot free throws to determine the reps of the exercise included with a Celebration for Life. A variety of exercises – merkins, jump squats, donuts, SSH, jumping lunges were included in various rounds. More often than not the count was 4 – not exactly knockdown shooters in this bunch – well, plenty of shooters, not many makers.
Good teamwork with Muck to cover the Q!!
End in COT
Location: Gridlock
Date: 2022-03-07
Weather: I’m a BIG fan of windy days! 🙂
Q: Muck
PAX: 7 – Steve-O, 49er, Mule, Sous Vide, Axeman, Possum, Muck
Warm-O-Rama
Not applicable
Tha Thang
Pax completed sets of 20 & 20 exercises at seven stations. Each exercise corresponded to a candy bar in brackets. The candy bar that won meant that exercise advanced to the next round.
Exercises:
1. Squats
2. Overhead press
3. Lunge walk
4. Mercans
5. Curls
6. American Hammers
7. Plank jacks
8. Step back lunges
Candy bars:
1. Twix
2. Kit Kat
3. Snickers
4. Milky Way
5. Hershey Bar
6. Nestle Crunch
7. Butterfinger
8. Reese Cup
The iconic (but lower seeded) Hershey Bar (Curls) pulls out the win!
End in COT
Location: Birds Nest
Date: 2022-03-07
Weather: 60 degrees and very windy
Q: Doc Holiday
PAX: 3 – Wally World, Weird Science, Doc Holiday
Warm-O-Rama
5 min range of motion
Tha Thang
Exercise Dice
End in COT
Location: Gridlock
Date: 2022-02-26
Weather: About 28 degrees, w/ a little breeze
Q: Chewbacca
PAX: 13 – 49er, Country Road, El Fed, Geppetto, Incognito, Lansbury, Slick Willie, Raquel, Peach Fuzz, Sous Vide, Zebra, Chewbacca, Lincoln Log
Warm-O-Rama
Michael Phelps
Arm Circles
Tricep Pulls
Side Lunge
Runner’s Stretch
Dynos of Frankensteins & Quad Pulls
Tha Thang
We did 6 different thangs…tied to Q’s six-month anniversary of posting.
#1: Burpees, Squat Jacks, Big Bobby Hurleys, and a few T-Jacks…all at different times to different lyrics as we started with “Thank You, Lord” before a Mosey to the field
#2: Bear crawls across short field, crab walk back, then mash-up of No Surrender/Duck Walk forward, then the same backwards
#3: Pax completed a full cycle of moving-inclined-Merkins as they moved side-to-side down a line of coupons, Bernie to the end of the line, and go again until back at your starting coupon
#4: Wookie-Wannabes (variation on man-makers)
– burpee w/ coupon
– standing tricep extension w/ coupon
– squat thrusters w/ coupon
– toss coupon over back of head
-SSH and turn around for 1 full rep x 20 reps
#5: Dora 180’s
Pairs of HIMs complete 180 Saturday Nights (1 is 2 w/ coupon) and take turns Moseying down scoreboard hill and doing 40 LBCs at the bottom
#6: 180 degree Coupon Swings
Pairs of HIMs stand back-to-back and sharing 1coupon pass it clockwise after doing a full motion coupon (kettle bell) swing x20; switch to counter-clockwise rotation for another x20
End in COT
Location: Gridlock
Date: 2022-03-05
Weather: Shorts and a t shirt
Q: The Janitor
PAX: 16 – Sous Vide, Possum, Yanni, El Fed, 49er, Incognito, Raquel, Country Road, Muck, Axeman, Radio, Subject Matter, Chewbacca, Slick Willie, Geppetto, The Janitor
Warm-O-Rama
See photo
Tha Thang
See photo, got through everything but 1/4 of the 1 step forward 2 steps back and basketball court run.
End in COT
Location: Gridlock
Date: 2022-03-03
Weather: Pristine
Q: Steve-O
PAX: 9 – Raquel, Geppetto, The Janitor, Showcase Showdown, Oshag, Muck, Sous Vide, Wally World, Steve-O
Warm-O-Rama
Michael Phelps, Tricep stretches, Arm Circles, Bend and Hang / Snap, Heated Debate on Runners’ Stretch.
Tha Thang
4 CORNERS: 20 Squats (or 10 Coupon Swings), Mosey, 5 Burpees, Intermittent Bear Crawl, 10 Dead Bugs (2=1), Mosey, 15 Merkins, Jailbreak, Repeat.
End in COT
Location: Paddock
Date: 2022-03-02
Weather: Pleasant mid 40s
Q: Wally World
PAX: 4 – Wally World, Zebra, Sous Vide, Boo Boo
Warm-O-Rama
Butterfly stretch – 45 sec
Hanging hamstring stretch – 1 min
Runners lunge – 45 sec each leg
Runners hamstring stretch – 45 sec each leg
Figure 4 (include wiper twist) – 1 min each side
Deer pose – 1 min each side
Spine twist – 1 min each side
Tha Thang
Did burpee exercises at top of hill, moseyed down the hill, did other exercises, moseyed back up.
Burpee extravaganza: 1-10 push-ups
25 copperhead squats IC
10 plank jack burpees
25 coackroaches IC
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
15 jello makers
End in COT
Location: Gridlock
Date: 2022-03-01
Weather: 32, clear and awesome!!
Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, The Janitor, Axeman, Possum, Muck, Showcase Showdown, Steve-O, Geppetto, Wally World
Warm-O-Rama
Moving from the parking lot to the walking path we did a series of dynamic stretches.
Tha Thang
On the walking path, luckily there were some big white spots that happened to be 50yds apart. So, we mosied 100yds and did 10 Mercans. Then mosied back 50yds and did 10 squats. We continued this pattern until we reached the apartment complex which was 1000 yds. On the way back we switched to 5 burpees and 15 side straddle hops. On our way back to the parking lot we lined up and walked quickly while the person at the end did a billy run to the front and we repeated this until we got back to the parking lot. Then we did a Welsh Dragon to 10. Next a two minute plank and finished with 15 J Lows.
End in COT
Location: Birds Nest
Date: 2022-02-28
Weather: 26, clear
Q: Boo Boo
PAX: 3 – Boo Boo, Doc Holiday, Wally World
Warm-O-Rama
10 ruck thrusters
1 min low plank
30 big boys
1 min low plank
10 4 count flutter kicks
Tha Thang
Bear crawl ladders using football field. Stop every 10 yards and complete exercise with reps corresponding to yardage
Round 1: curls, merkins, OHP, Squats, LBC
Round 2: ruck swings, extensions, bent over rows, calf raises, LBC
Stopped bear crawls at 50 yds on round 2. Running out of time. Lunge walked in 10 yd increments stopping each 10 yds to do exercise (10 squats, 10 lunge pulses each leg and then 10 squats)
End in COT
