Location: Black Ops
Date: 2024-07-10
Weather: Overcast, w sprinkles = GLOOM
Q: Flu Shot
PAX: 2 – Biz Markie , Flu Shot
Warm-O-Rama
Stretched a bit, but then got after it!
Tha Thang
DIEGO-OOOOOOAL!
Look it up on Exicon.
Talked about the fútbol tournaments going on.
2ndF talked about Swift’s invite and lunch opportunities.
3rdF talked about Bible studies, Sparrow’s mission trip.
Sent email for Slack invite to Biz.
End in COT
Location: Gridlock
Date: 2024-07-08
Weather: Warm but not crazy humid
Q: Cowbell
PAX: 11 – Cowbell, Oshag, Sous Vide, Muck, Nelly, Kennny G, Tiny Dancer, LeBron, Subject Matter, Buzz Kill, Flu Shot
Warm-O-Rama
SSH IC, Tater pickers IC, Abe Vigodas IC, Micheal Phelps, arm circles, frankensteins, knee hugs, quad pulls, down dog, up dog
Tha Thang
Tabata–40 seconds of work/20 seconds of rest
Round 1: mercans, squats, mtn climbers, lunges, Peter Parkers
Round 2: coupon swings, imperials walkers, monkeyhumpers, plank jacks, Bonnie Blairs
Round 3: bent over rows with coupon, lateral lunges, American hammers, chest press with coupon, wall sit with no wall
Round 4: shoulder press with coupon, big boys, Bulgarian split squats, shoulder tap plank, burpees
Music supplied by Spotify’s playlist of classic rock songs that were all #1 on the charts at some point.
End in COT
Location: Gridlock
Date: 2024-07-06
Weather: Really perfect this time
Q: Oshag
PAX: 17 – LeBron, Cowbell, Subject Matter, Axeman, Bettis, ThighMaster, Dr. Quinn, Boxcar, Swift, White Claw, 49er, Biz Markie , Buzz Kill, Nelly, Kennny G, Muck, Oshag
Warm-O-Rama
Slo-Mosey to basketball courts with coupons and then dynos
Tha Thang
Fitness Test – Evolution 1
The run for this round was from the basketball courts around the tennis courts including a loop through the parking lot.
Round 1 – 20 Blockovers – from the ground pick the coupon up, curl, press, tri-press — Run
Round 2 – 20 Burpees – Run
Round 3 – 40 Curls – Run
Round 4 – 40 Squats – Run
Round 5 – 20 Big Boy Sit-ups – Run
Round 6 – 40 Side Straddle Hops – Run
After picking up the 6 and a short recovery – Beep Test. Cones were set at 15 paces instead of the normal 20. https://youtu.be/Y82jDHRrswc?si=1zHE2abBNK4Tyvw6
Welcome to FNG – Nelly and to White Claw DR from Indy. Thanks to Muck for the parking lot coffeeteria.
Also note – Flu Shot and Chewbacca Q’d a black ops beatdown this morning. Shout out to those guys for taking the lead to try and expand the F3 Lexington net.
End in COT
Location: Black Ops
Date: 2024-07-06
Weather: An existential medium of nothingness
Q: Flu Shot
PAX: 7 – Tonka, Flu Shot, Golden Shower, Gwazi , Chewbacca, Buffet, Sparrow
Warm-O-Rama
Started w some static stretches, SSH IC, simple mosey loop.
Tha Thang
WAITING is our exercise acronym:
Warrior arms
Angle grinders
Imperial walkers
Turn signals
Ice skaters
Nolan Ryans
Gas pumpers
Each of those x10 then ran around the skatepark, stopping at each corner to do a descending number of merkins starting w 16. Had enough time to do one more round of 4 merkins each as well. Ended w a few mary exercises.
2ndF – reminded about Swift’s invitation for next Saturday
3rdF – prayers for GShow and fam; Sparrow’s got a mission trip coming up; Buffet wants us all to lean on the Lord’s wisdom.
End in COT
Location: Sherwood
Date: 2024-07-05
Weather: It was very “close”.
Q: Armstrong
PAX: 3 – Buzz Kill, Sous Vide, Armstrong
Warm-O-Rama
10 Tater Pickers IC
10 sets of Ruck side bends
Stretch OYO
Tha Thang
Rucked the Arboretum
End in COT
Location: Gridlock
Date: 2024-07-04
Weather: 74 and humid
Q: Sous Vide,Flu Shot
PAX: 14 – Flu Shot, Sous Vide, Oshag, Spam, Dr. Quinn, Axeman, LeBron, Deacon Blues, 49er, Zebra, Corn Dog, Muck, Buzz Kill, Sandman
Warm-O-Rama
Mosey to LCA football field
Tha Thang
Got into teams of two. Completed the 10 decathlon events. 100 yd sprint, long jump( may have been the most difficult of events based on the number of people rolling around in the sand) shot put(medicine ball throw overhead) high jump(each teammate did 50 step ups on the bleachers, 400 meter run (each teammate ran a 200 in relay fashion. 110 hurdles (110 jump over hurdles 😬). Discus (frisbee throw). Pole Vault ( we had to vault a football over the pole. Field goal. F3 needs work on kicking even after Incognitos kicking cues. Javelin (softball throw) Unfortunately, the US Olympic Committee canceled the final decathlon event, the mile run, because of time issues. Maybe next year.
End in COT
Location: Sherwood
Date: 2024-07-03
Weather: 72 and a little humid but not that bad
Q: Sous Vide
PAX: 7 – Sous Vide, Flu Shot, Corn Dog, Bootlegger, Cowbell, Steve-O, Circle K
Warm-O-Rama
Slow mosey to football stadium parking lot.
Random dynamic stuff.
Tha Thang
Luckily, someone left two sets of cones out in the lot exactly 100 yards apart. So, we decided to sprint 10 times with 2.5 minutes rest between sets. When we finished we walked back to the flag and compared ourselves to the great Jesse Owens!
End in COT
Location: Gridlock
Date: 2024-07-02
Weather: Perfect
Q: Oshag
PAX: 7 – LeBron, Circle K, Sous Vide, Muck, Axeman, Steve-O, Oshag
Warm-O-Rama
Dynos in the parking lot, mosey to basketball courts for a little more dynos. We were waiting for Buzz Kill to show up like he said he was but, alas, he did not grace us with his presence.
Tha Thang
Celebrations with a twist.
Started with 2 Celebrations of Life – just regular.
For the main Thang, each Celebration included a ‘Travel Zone’ from the free throw line to half court. In this zone the PAX used a different means of travel whenever passing through this section to complete the celebration. Examples of modes of travel used: Broad Jumps, Lunge Walks, Bear Crawl, Low Side Shuffle, and a Duck Walk.
In addition to the Travel Zone, an exercise was added at the baseline. The number of reps was determined by the number of missed free throws by a group of HIMs. Exercises included: Merkins, LBCs, Supermans, and Freddie Mercurys.
Steamer from Georgia posted DR.
End in COT
Location: MoCo
Date: 2024-06-29
Weather: 77
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
None
Tha Thang
2 sets of 20 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.
Set 1-
Step jacks
SSH
Side jacks
Seal claps
Star jumps
Hillbillies
Set 2-
High knees
Mountain climber
Shoulder taps
Butt kickers
Plank jacks
Nolan Ryan’s
End in COT
Location: Gridlock
Date: 2024-07-01
Weather: Perfect – just as predicted
Q: Oshag
PAX: 12 – Zebra, Circle K, Deacon Blues, Muck, 49er, Buzz Kill, LeBron, Cowbell, Sous Vide, Lincoln Log, Oshag, Kennny G
Warm-O-Rama
Dynos and a slow ruck to another parking lot
Tha Thang
A slow ruck to the other baseball fields.
Ruck around the first parking island
20 Flutter Kicks at the starting point of the ruck
Drop the ruck and run around the island
Repeat the 20 flutters
Ruck one island, flutters
Run around 2 islands, flutters…repeato until we ran 4 times. Fastholes then started to work back down the ladder. A ruck back to the flag closed out the morning.
End in COT
Location: Gridlock
Date: 2024-06-29
Weather: Clear skies, full hearts, can’t lose!
Q: Muck
PAX: 15 – TStark, ThighMaster, Buffet, Dr. Quinn, LeBron, Radio, Chewbacca, Baby Driver, Bon Temps, Oshag, Pigskin, Bettis, Sous Vide, Lonesome Dove, Muck
Warm-O-Rama
– Michael Phelps
– Air Guitars (switch)
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep Pulls (switch)
– Arm Across Chest (switch)
– Grass Grabbers (IC, 10)
Tha Thang
YHQ put together a tough, tough beatdown plan the night before. But as the sun came up and the humidity began to rise, I had second thoughts. Hence the title, “Change of Plans”. It was more of a Maverick morning anyway.
Mosey to the tennis courts.
Pair up with your wingman…. the primary rule in Maverick… never leave your wingman!
Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14
14 reps, as the only aircraft used by Maverick in both movies was an F-14.
After buzzing the tower, come back and hold plank until the rest of the squadron arrives.
Buzzing the tower for the last round was a negative, as the pattern was full Ghostrider.
Mosey back to the flag for six minutes of pax choice Mary.
Thank you Aviators for flying with Muck today! It was an honor gentlemen. And thank you for never leaving your wingman!
End in COT
Location: Gridlock
Date: 2024-06-25
Weather: Cool
Q: Buzz Kill
PAX: 8 – Steve-O, Sous Vide, Baby Driver, Incognito, Corn Dog, LeBron, Circle K, Buzz Kill
Warm-O-Rama
SSH. Grass grabbers. Others
Tha Thang
Mosey to new parking lot… half mile or so.
Partner up for exercises…. Bear crawl, lunge step, mercans, jump squats, etc. partner ran while other partner did exercises. Moseyed back. Same approximate distance as the mosey at the beginning.
End in COT
Location: Sherwood
Date: 2024-06-26
Weather: Storms on the horizon.
Q: Buzz Kill
PAX: 4 – Buzz Kill, Chewbacca, Bon Temps, Sous Vide
Warm-O-Rama
SSH. Various.
Tha Thang
Mosey to parking garage to take cover from the storm. Chewbacca faked an injury so he could ride the elevator to the roof. The rest of the pax took the stairs to the roof. Dora mercans, big boys, squats… partner moseyed down one floor on the ramp and back up the stairs. Walked back due to the aforementioned fake injury.
We hope Chewbacca makes a speedy recovery.
End in COT
Location: Sherwood
Date: 2024-06-28
Weather: The absolute BEST of days!
Q: Muck
PAX: 6 – Boxcar, Swift, Sous Vide, Steve-O, Buzz Kill, Muck
Warm-O-Rama
Non-existent. Ruck up!!!
Tha Thang
The morning began with a Sherwood Parking lot closure. All good…. we just turned right instead of left. Thanks Sous Vide for the heads up! Ruck on!
Timed mumble ruck… 3:30 of rucking, 1:30 of AMRAP PT. Nine exercises:
– Good Mornings
– Overhead Press
– Squats
– Ruck Swings
– Mercans
– Lunge Steps
– Curls
– Upright Rows
– American Hammers
Q failed to follow through on his pre-blast “inspirational” theme. Would like to blame the parking lot closure and return from vacation, but honestly didn’t remember until almost done. Oh well, we had inspired mumblechatter along the way.
Downrange attendees (2): 88 and his son Tarheel (from Sacramento, CA). Driving across country.
End in COT
Location: Gridlock
Date: 2024-06-27
Weather: Warm
Q: Splitter
PAX: 12 – Splitter, Incognito, LeBron, Ollie, Sous Vide, Chewbacca, Buffet, Steve-O, Baby Driver, Circle K, Picnic Basket, Zebra
Warm-O-Rama
General warmup and stretch. Then mosey to coupons for setup.
Tha Thang
5 Rounds:
10 burpees
20 KBS
400M Run
Then
Tabata (alternating movements for 8 rounds):
Curls + OH Press
Flutter Kicks + BB Situps
Closeout with a few rounds of Mary
End in COT
Location: Gridlock
Date: 2024-06-22
Weather: Stupendous
Q: Jello Shot
PAX: 12 – Subject Matter, Sous Vide, Bon Temps, Corn Dog, Obadiah (DR), Dr. Quinn, Chewbacca, Flu Shot, Hoser, Baby Driver, Muck, Jello Shot
Warm-O-Rama
Stretchy stuff
Tha Thang
PAX collectively discussed where we should go for vacation, how we should get there, and what we should do. This was done using exercises related to the items of discussion (e.g. “What if we went to the mountains?” became mountain climbers, bear crawls, and high knees). Upper, lower, core, and cardio exercises were all included for a well-rounded workout.
After about 30 mins, the Q ran out of planned exercises, and other PAX pitched their own ideas in keeping with the theme. Memorable contributions (based on suck level and/or next-day soreness) included thrusters, skaters, and Welsh Dragon, among others.
All PAX found this summer vacation to be quite restful and relaxing. “10/10, would recommend to a friend.”
End in COT
Location: Gridlock
Date: 2024-06-24
Weather: Forgot to check; maybe 70 or so, clear
Q: Incognito
PAX: 8 – Tiny Dancer, Circle K, Deacon Blues, LeBron, Buzz Kill, Flu Shot, Sous Vide, Incognito
Warm-O-Rama
A few Squats with Ruck
Tha Thang
Rucked the full Shillito loop and around the parking lot a little to fill time
Closed with a short Al Gore and a 1-minute plank.
End in COT
Location: Sherwood
Date: 2024-06-21
Weather: Clear and humid
Q: Cowbell
PAX: 7 – Cowbell, Weird Science, Chewbacca, Buzz Kill, Muck, Flu Shot, Sous Vide
Warm-O-Rama
SSH IC, Abe Bigodas IC, Frankensteins, quad pulls, arms circles
Tha Thang
We did Ketchup Ruck. Rucked in a single file line, last person fell out of line to do designated PT and then double timed to front of line after completing PT to catch up with group. Repeato until all PAX did designated PT.
We did mercans, squats, walking lunges, Bonnie Blair’s, and monkeyhumpers for PT.
We had a friendly runner who gave us two good mornings, so we did 5 burpees when we returned to flag as punishment for her being so happy to see us.
End in COT
Location: Gridlock
Date: 2024-06-20
Weather: 70 and not terrible
Q: Sous Vide
PAX: 12 – Circle K, Sous Vide, Axeman, Muck, Buzz Kill, Flu Shot, Steve-O, Hoser, Zebra, Chewbacca, Tiny Dancer, Baby Driver
Warm-O-Rama
Extensive dynamic warm up stuff
Tha Thang
Mosey to coupons. Began 15 minute AMRAP of 12 coupon lunges, 6 thrusters, 12 coupon squats and 6 mercans. Then 400 yd. run. Repeat as many times as possible. Three minute rest period followed by two rounds of Mary. Mt. Climbers, bird dogs, suit case carries and plank jacks. 45 seconds on with 15 seconds rest.
End in COT
Location: DR Post by Pax
Date: 2024-06-19
Weather: 64 and lovely in the mountains
Q: Golden Shower
PAX: 6 – Golden Shower, Gwazi , Tonka, Santa Claus, Popeye, Pigskin
Warm-O-Rama
Oyo
Tha Thang
2nd half of deck of death
End in COT
Location: DR Post by Pax
Date: 2024-06-18
Weather: 64
Q: Golden Shower
PAX: 5 – Golden Shower, Tonka, Gwazi , Pigskin, Santa Claus
Warm-O-Rama
Oyo
Tha Thang
3 sets of 10 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.
Set 1-
Step jacks
SSH
Side jacks
Seal claps
Star jumps
Hillbillies
Set 2-
High knees
Mountain climber
Shoulder taps
Butt kickers
Plank jacks
Nolan Ryan’s
Set 3-
Shoulder taps
Side shoulder taps
Moroccan Nightclubs
Scissor chops
Arm scissors
Military press
Welcome Santa Claus
End in COT
Location: Gridlock
Date: 2024-06-18
Weather: 78 and sticky
Q: Sous Vide
PAX: 13 – Incognito, Sous Vide, Circle K, LeBron, Chewbacca, Buzz Kill, Axeman, Hoser, Ollie, Baby Driver, Steve-O, Muck, Lord Business
Warm-O-Rama
Dynamic stuff
Tha Thang
Mosey over to pull-up shelter and hang for 8 minutes. If you have to let go, run a quarter mile and do 30 hand release mercans. Continue hanging and repeat.
End in COT
Location: Birds Nest
Date: 2024-06-17
Weather: Warm and clear
Q: Doc Holiday
PAX: 4 – Doc Holiday, Catnap , Quick Match, Sour Mash
Warm-O-Rama
On your own
Tha Thang
2.4 mile ruck carrying heavy things in addition to our rucks. Passed off 50# sandbag, 45# water can sand bag, and 65# heavy bag between 4 Pax.
End in COT
Location: DR Post by Pax
Date: 2024-06-17
Weather: 66 and gorgeous
Q: Golden Shower
PAX: 4 – Golden Shower, Popeye, Gwazi , Pigskin
Warm-O-Rama
Oyo
Tha Thang
Deck of death for time
End in COT
Location: Gridlock
Date: 2024-06-17
Weather:
Q: Zebra
PAX: 11 – Oshag, Sous Vide, LeBron, Hoser, Chewbacca, Buzz Kill, Lord Business, Circle K, Muck, Santa’s Little Helper, Zebra
Warm-O-Rama
Ruck up + sandbags
Tha Thang
Rucked the loop 2.4 miles. Hauled some extra weight in the rucks and shared the added sandbag weight.
Welcome Lord Business. Too bad Steve-O couldn’t join you on your first post.
End in COT
Location: MoCo
Date: 2024-06-15
Weather: 68 and sunshine
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Oyo
Tha Thang
4 sets of 12 minutes of 10 reps of sets of exercises. Repeato til timer, then lap around AO.
Set 1-
Step jacks
SSH
Side leg raises
Side jacks
Raised arm rotation
Set 2-
Squat
Lunge
Twinkle Toes
Forward bents
Leg Swings
Hip rotations
Set 3-
Shoulder taps
Side shoulder taps
Little circles
Seal claps
Overhead press
Big circles
Set 4-
Flutter Kicks
Leg raises
Leg scissors
Leg circles
Freddy mercury
Windshield wipers
End in COT
Location: Gridlock
Date: 2024-06-15
Weather: Amazing! Not a cloud in the sky!
Q: Hoser
PAX: 17 – Muck, Baby Driver, No Mas, Subject Matter, Swift, Boxcar, Lonesome Dove, Axeman, Radio, LeBron, Flu Shot, Dr. Quinn, Corn Dog, Bon Temps, Incognito, Zebra, Sous Vide
Warm-O-Rama
Arm circles other arm things, bend and hang, grass grabbers, runners stretch, runners with a twist, side straddle hops, quad stretch, standing pigeon
Tha Thang
Rotate through station-based activities at AO 25-30 rep
Station 1 – Always held outside
Step-ups
Decline merkinDips
Wall slide
Station 2 – Free of charge
Squats
Bonnie Blaire
Monkey humpers
Drinking Bird
Station 3 – Open to all men
Curls
Rows
Shoulder press
Thrusters
Carry loop each time – rifle carry or farmers carry up and down steps between the top and next tier
Station 4 – Peer-led rotation fashion
Big boy sit-ups
Side crunch
Starfish
Toe taps
Finished with a little extra time … doh
Station 5 – Ends in a circle of trust
5 Burpees
Extra rotation set – pick your favorite @ each station
End in COT
Location: Sherwood
Date: 2024-06-14
Weather: Very Nice!
Q: Steve-O
PAX: 6 – Sous Vide, Tiny Dancer, Muck, Flu Shot, Steve-O, Phantom Menace
Warm-O-Rama
As needed
Tha Thang
Rucked to the stadium did some step ups, looped around to KPP did plank / merkins, down and around to Sherwood entrance double timed up the hill, back to AO with time for each HIM to lead a merry exercise
End in COT
Location: Gridlock
Date: 2024-06-13
Weather: Exquisite /ĕk′skwĭ-zĭt. Extremely or delightfully beautiful.
Q: Muck
PAX: 12 – Wood rider (DR), Ollie, Sous Vide, Buzz Kill, Incognito, Steve-O, Axeman, LeBron, Baby Driver, Circle K, Bettis, Muck
Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (switch)
– Quad pulls (OYO)
– Cross feet, bend and hang (switch)
– Tricep pulls (switch)
– Twisty Magoos
– Abe Vigodas (10, IC)
Tha Thang
To warm up, we began with three rounds of 76ers. Four cones were placed 25 yards apart. Sprint to the first cone and do seven reps of an exercise. Repeat for cones two and three. Sprint to the fourth cone, turn around, and do seven reps at each cone upon the return. 7 reps at 6 stations… 76ers. The three rounds:
1. Mercans
2. Big Boy Situps
3. Mountain Climbers (1 is 1)
Then we circled up, counted off in groups of four, and moseyed up to the 2nd from the top tier of the parking lot for some Field of Dreams. This to honor our beloved Kentucky Wildcats making their first ever trip to the College World Series.
In teams of three, the PAX took a base 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 lap.
1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/ coupon
• 3rd round: Bentover rows
• 4th round: Overhead press
2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Box cutters
• 3rd round: Big boy situps
• 4th round: Tony Delks (official re-name of that Duke player exercise)
3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans
• 3rd round: Hillbillies
• 4th round: Side to side jump squats
Home
• Burpees (10)
Mosey back to the flag for four minutes of pax choice Mary. Wood Rider chose Pap Smears… Steve-O chose Blast Offs.
Oh, and we were attacked by ants and Buzz Kill had to take his shirt off… at least that was his story. 🙂
End in COT
Location: MoCo
Date: 2024-06-08
Weather: Beautiful 50
Q: Golden Shower
PAX: 2 – Golden Shower, Tonka
Warm-O-Rama
Oyo
Tha Thang
3 rounds of 15 minutes of 10 reps of sets of exercises. Repeato til timer goes off, then one lap around AO
Set 1
Seal clap
Military press
Little Arm Circles
Scissor chops
Arm scissors
Big Arm Circles
Set 2
Plank Lunge
Mule Kicks
Catolina Wine Mixers
Clamshells
Scorpion Twist
Superman’s
Set 3
SSH
Half Jacks
Plank Jacks
High knees
Butt kickers
Plank leg raises
End with Merry
End in COT
Location: Sherwood
Date: 2024-06-12
Weather: Beautiful
Q: Buzz Kill
PAX: 6 – Buzz Kill, Swift, Wood rider (DR), Cowbell, Bootlegger, Sous Vide
Warm-O-Rama
Wood rider ran 1.5 miles.
Tha Thang
Jog to cbh parking garage. Steps to the top reps match floor number. Started at floor 10, did reps, run down ramp to floor nine, Repeato till floor 5, take steps back up.
Mercans, squats, big boys.
10 burpees.
Mosey back to the parking lot because there was no flag because Oshag didn’t come.
5 minutes of pax choice.
End in COT
Location: Birds Nest
Date: 2024-06-10
Weather: 65
Q: Bootlegger
PAX: 5 – Bootlegger, Manchild, Sour Mash, Doc Holiday, Catnap
Warm-O-Rama
None
Tha Thang
Pax put on their rucks and grabbed a coupon.
Pax walked 1/4 mile to lot by field house.
Pax broke into two-man teams.
Pax complete 100 coupon merkins as a team.
While one pax worked on total reps, the other ran stairs and completed five burpees at the top.
Pax completed 100 big boys.
While one pax worked on total reps, the other sprinted 75m and jogged back.
Pax completed 100 thrusters with ruck and coupon.
While one pax worked on total reps, the other ran up hill with ruck and walked back down.
Pax went up stairs to the top of stadium.
Pax completed a ruck plank with side dips.
End in COT
Location: Gridlock
Date: 2024-06-11
Weather:
Q: Zebra
PAX: 12 – Steve-O, Sous Vide, Circle K, Phantom Menace, LeBron, Deacon Blues, Axeman, Incognito, Buzz Kill, Baby Driver, Swift, Zebra
Warm-O-Rama
Lots of stretching occurred, then BK arrived.
Tha Thang
Suicides on the tennis courts with various exercises at each turning point, including:
Meecans, overhead press, coupon squats, jump lunges, flutter kicks, big boy sit ups and SSH.
End in COT
Location: Gridlock
Date: 2024-06-10
Weather: High 50’s – felt good
Q: Lansbury
PAX: 10 – Tiny Dancer, Buzz Kill, Circle K, Picnic Basket, LeBron, Muck, Sous Vide, Chewbacca, Zebra, Lansbury
Warm-O-Rama
Misc motion and static including a stretching your 6 that made you rethink your choices.
Tha Thang
+ Ripcord (DR)
Ruck to the big hill
Then 3 rounds of various exercises, all with 10 reps of two exercises (1 @ top, 1 @ bottom) and 3 sets and all Bernie back up the hill:
Round 1: KB swings/suitcase carry/Upright Row
Round 2: Merkin/rifle carry/derkin
Round 3: Squats/cradle carry/reverse lunge
Ruck back…but
Halfway back walked right into domestic dispute so the Pax intervened which resulted in separating the guy (thx @ Circle K) and talking to the girl (thx @ Lansbury) and a little help from some lifeguards until @Zebra and @Lansbury could double back with a car to drive the girl somewhere safe. Whew…Gif had us in the right place at the right time.
End in COT
Location: Gridlock
Date: 2024-06-08
Weather: 58 and ideal
Q: Radio
PAX: 14 – Boxcar, Swift, Muck, Dr. Quinn, Buzz Kill, Oshag, Santa’s Little Helper, Bon Temps, Axeman, Incognito, Splitter, Count Chocula, Chewbacca, Radio
Warm-O-Rama
Michael Phelps and other arm stretches; SSH in cadence (while Radio’s voice changed; Grass Grabbers; then dynamic stretches.
Moseyed up to the coupons and carried them to the FB field for instructions related to our stations for toughness training.
Tha Thang
We had 8 stations which we traveled to using a locomotor movement of your choice and performed for 2 minutes. The stations were:
1) Bench Squats on bleacher (or Decline Merkins)
2) Bear crawl up; crawl bear down scoreboard hill
3) Step ups on bleachers (or Mucho Leggo)
4) Coupon rifle carry down, curl and OH press up
5) Bleacher dips (or coupon bench press)
6) Tire flips (or walking lunges)
7) Farmer’s carry up & down tennis court stairs
8) Ab station-select your weakness
After the 2 minutes, stations 1-4 would travel back to center for 5 Welsh Dragons to complete in one minute while stations 5-8 traveled back to complete 5 Man Makers; then rotate to the next station; then rest for a few seconds.
We completed this entire circuit about 1 1/2 times. We finished with a bonus round of toughness for 2 minutes of a plank.
Workout inspired by thoughts from Jay Bilas’ book, Toughness. Also, further inspiration and gratitude from podcasts related to our D Day veterans and those soldiers who know what true toughness is amidst the greatest stressors life (and death) can present. Thank you!
Teaching points-
Toughness has nothing to do with size, phys. strength, or athleticism.
Toughness is a skil; and it is a skill that can be developed and improved.
Show strength in your body language. Tough players (men) project confidence and security with their body language (Ex. Posture, demeanor, temperament, and smiling, etc.).
True toughness is the ability to handle phys., ment., and emot. stress with poise, grit, and confidence .
True toughness is training your body, mind and emotions to be flexible, responsive, and resilient.
True toughness is doing what’s right, not what’s easy and convenient.
Closed with I Corinthians 15:58.
End in COT
Location: Sherwood
Date: 2024-06-07
Weather: Beautiful, Sunny!
Q: Armstrong
PAX: 5 – Muck, Chewbacca, Splitter, Buzz Kill, Armstrong
Warm-O-Rama
20 SSH IC
Tha Thang
Ruck the arboretum loop. Recall war history, throw sticks for Remi, take breaks for BuzzKill to tie shoes. Exercise along the way:
20 Merkins
20 WWII Sit ups IC
20 Steps of Walking Lunges
Finish with Mary at the Flag
End in COT
Location: Gridlock
Date: 2024-06-06
Weather: Humid
Q: Steve-O
PAX: 12 – Deacon Blues, Buzz Kill, Circle K, Hoser, Sous Vide, Ollie, LeBron, Axeman, Chewbacca, Cowbell, Muck, Steve-O
Warm-O-Rama
Static stretching during explanation of beatdown
Tha Thang
– Group into 3s, Two Coupons per Group
– Top Tier Coupon Exercises: Curl to Press, Coupon Swings, Incline or Derkins, Thrusters
– Second Coupon is for Travel: Riflecarry down, Coupon Drags up
– Bottom Tier, no Coupon: BlastOffs, Planks, Side LBCs, Dead Bugs
PAX made it though 1.5 rounds, ended with leg lifts til time.
End in COT
Location: Gridlock
Date: 2024-06-04
Weather: 70
Q: Bootlegger
PAX: 14 – Bootlegger, Circle K, Tiny Dancer, Muck, Steve-O, Chewbacca, Oshag, Cowbell, Hoser, Axeman, LeBron, Deacon Blues, Sous Vide, Buzz Kill
Warm-O-Rama
Break into pairs
Jog to coupons
Grab one coupon per pair
Tha Thang
Pax completed exercises as a pair at three stops in the parking lot. The mode of transportation between each stop was murder bunnies and overhead coupon carry.
Stop 1: 100 merkins with hand walk across coupon. While one pax worked on total reps, the other ran a 70 yard sprint with jog back.
Stop 2: 100 deadlift/overhead press with coupon. While one pax worked on total reps, the other jogged 15 yards and jumped up on wall for five reps then returned.
Stop 3: 100 Jump over coupon squats. While one pax worked on total reps, the other jogged 30 yards with wall jump and completed five big boys then returned.
End in COT
Location: Birds Nest
Date: 2024-06-06
Weather: Warm and cloudy
Q: Doc Holiday
PAX: 4 – Doc Holiday, Sour Mash, Manchild, Bootlegger
Warm-O-Rama
On your own
Tha Thang
1 mile ruck
80 ruck squats
80 merkins (slick)
80 ruck deadlifts
80 ruck overhead shoulder press
1 mile ruck
30 lbs ruck recommended
End in COT
Location: Easy Day
Date: 2024-06-06
Weather: 70 and drizzling
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Oyo
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and squats
End in COT
Location: Gridlock
Date: 2024-06-01
Weather: Cool spring morning with no rain
Q: Hoser
PAX: 13 – Zebra, Sous Vide, Hoser, Radio, Incognito, Corn Dog, Bon Temps, Bettis, Axeman, Chewbacca, Muck, Baby Driver, Flu Shot
Warm-O-Rama
Arm stretches
Side-straddle hops
Runners stretch
Dyno glute
Tha Thang
PAX ran to the tee of Hole #1 of the Shilto disc golf course. Q provided 1 coupon, 1 disc, and exercise cards to groups of 3 PAX members.
1 person per group carried a coupon to the basket of hole #1 while the remaining PAX jogged around them (“Oshag Shuffle”). The person who carried walked off 10 paces from the basket and began 20 Monkey Humpers. The 2 people who did not carry moved from the basket to their group by Welsh Dragons or Murder Bunny.
Hole #1 was sponsored by “Always Outside” – 20 Curls, 10 per side Nolan Ryan, 20 Jump lunge (1 is 1)
Each group member puts to the basket – 5 burpees penely for the whole group when missed.
Repeat the transport process to Hole #2
Hole #2 was sponsored by “Free of Charge” – 20 Shoulder presses, 20 squats, 20 Big boy sit-ups
Each group member puts to the basket – 5 burpees penely for the whole group when missed.
Repeat the transport process to Hole #3
Hole #3 was sponsored by “Open to all men” – 20 rows, 10 per side single leg hip hinge, 10 per side single leg lift
Each group member puts to the basket – 5 burpees penely for the whole group when missed.
Repeat the transport process to Hole #4
Hole #4 was sponsored by “Peer-led rotating fashion” – 15 dips, 15 dead bugs, 20 Mt climbers
Each group member puts to the basket – 5 burpees penely for the whole group when missed.
Repeat the transport process to Hole #5
Hole #5 was sponsored by “Ends in Circle of Trust” – 20 Curls, 10 per side Nolan Ryan, 20 Jump lunges (1 is 1)
Each group member puts to the basket – 5 burpees penely for the whole group when missed.
Drop coupons and stuff at the car and run back to AO
End in COT
Location: Sherwood
Date: 2024-06-05
Weather: 68 and awesome!
Q: Sous Vide
PAX: 4 – Sous Vide, Steve-O, Swift, Tiny Dancer
Warm-O-Rama
None really. Slow mosey to the stadium.
Tha Thang
At the first corner we did 20 exercises, ran to the next corner and Steve-o did 19 exercises. Swift had 18 and Tiny Dancer had 18. We continued around the stadium until we finished.
End in COT
Location: Gridlock
Date: 2024-06-03
Weather: A stable weather pattern, with an unlimited ceiling. Calm winds from the SW. Maximum Visibility in all directions. An aviator’s dream!
Q: Muck
PAX: 8 – Chewbacca, Sous Vide, Axeman, Circle K, Tiny Dancer, Buzz Kill, Muck, Deacon Blues
Warm-O-Rama
– Michael Phelps
– Tricep pulls (switch)
– Willie Mays Hayes (THE Runner’s Stretch) (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Grass Grabbers (10, IC)
Tha Thang
Count off by 4’s, then mosey to the tennis courts.
Pair up with your wingman…. the primary rule in Maverick… never leave your wingman!
Ladder on the tennis courts, adding an exercise to each round and buzzing the tower between each round:
• Mercans- 14
• American Hammers- 14
• V-ups- 14
• Elbows to Knees Crunches- 14
• Reverse lunges- 14
• Imperial Walkers- 14
• Copperhead Squats- 14
• Kick-ups- 14
14 reps, as the only aircraft used by Maverick in both movies was an F-14.
After buzzing the tower, come back and hold plank until the rest of the squadron arrives.
There was no buzzing the tower for the last round, as the pattern was full Ghostrider.
It was an honor, gentlemen. You HIM’s can be my wingman anytime!
End in COT
Location: Gridlock
Date: 2024-05-30
Weather: Beautiful
Q: Oshag
PAX: 13 – Oshag, Baby Driver, LeBron, Hoser, Incognito, Axeman, Muck, Circle K, Chewbacca, Sous Vide, Steve-O, Buzz Kill, Bettis
Warm-O-Rama
Mosey to the basketball courts and dynos
Tha Thang
Celebrations with Burpees – type varied including Walmart, Walkout, Plank Jack, and Standard (no Merkin)
Cones were set up for Beep Test – the distance between the cones was cut down to about 16 meters (instead of 20).
Finished with PAX Merry.
End in COT
Location: Black Ops
Date: 2024-06-02
Weather: Drizz-tastic
Q: Chewbacca
PAX: 1 – Buffet
Warm-O-Rama
Nope
Tha Thang
Ruck (and some double-time…trying not to get too soaked)
End in COT
Location: Sherwood
Date: 2024-05-31
Weather: Perfect. No, seriously… it was perfect.
Q: Muck
PAX: 4 – Cowbell, Chewbacca, Buzz Kill, Muck
Warm-O-Rama
Nope. Nada. Zilch.
Ruck on!
Tha Thang
Timed mumble ruck of outer Arboretum loop. 3:30 minutes of rucking at a brisk pace; 1:30 minutes of PT. Eight AMRAP exercises total:
– Good mornings
– Overhead press
– Squats
– Ruck swings
– Mercans
– Lunge steps
– Curls
– Upright rows
At each of the PT rounds, each pax would take turns sharing something to inspire the other pax. There were a few favorite Bible verses, a story of a lost friend, a couple of quotes from authors… all great stuff. Thanks for sharing guys!
End in COT
Location: Birds Nest
Date: 2024-05-30
Weather: 53 and perfect
Q: Quick Match
PAX: 8 – Doc Holiday, Quick Match, Sour Mash, Manchild, Big E, Catnap , Lifetime, Big Dipper
Warm-O-Rama
A little OYO
Tha Thang
10 exercises, 100 reps of each before moving to the next exercise.
Air squats
SSH
Lunges
Merkins
Upright coupon rows
Coupon should press
Bent coupon rows
Triceps coupon extensions
Coupon curls
Big boys
Ended in time to name the FNG. Welcome @Big Dipper.
End in COT
Location: Sherwood
Date: 2024-05-29
Weather: 55, excellent!
Q: Armstrong
PAX: 7 – Cowbell, Buzz Kill, Muck, Chewbacca, Sous Vide, Focker, Armstrong
Warm-O-Rama
20 SSH IC
Tha Thang
Mosey to Hill
Shot-Put Round 1
Run the paved hill (try to keep up with Sous Vide)
Shot-Put Round 2
Run the grass hill
20 WWII Sit-ups IC
Jog the paved hill
10 Burpees
Run the grass hill
10 Pickle-Pointers w/ arm cross-overs
Bear Crawl the hill
10 Squats
Jog the paved hill
10 Burpees
Return to flag
Shot-Put Round 3 (Cowbell smoked us all again)
Plank for 2:15
15 Sets Flutter Kicks
End in COT
Location: Gridlock
Date: 2024-05-28
Weather: Calm and Tranquil, just like our minds
Q: Splitter
PAX: 9 – Incognito, Sous Vide, Axeman, LeBron, Baby Driver, Oshag, Santa’s Little Helper, Deacon Blues, Muck
Warm-O-Rama
None
Tha Thang
40 min Broga session on the basketball court
5 min centering prayer
End in COT
Location: Gridlock
Date: 2024-05-27
Weather: Winds 5 kts sky clear 61 degrees
Q: Circle K
PAX: 18 – Circle K, Sous Vide, Splitter, Buzz Kill, Boxcar, Swift, Morpheus, Flu Shot, Axeman, LeBron, Cowbell, Cowpie, Tootsie Roll, Chewbacca, Incognito, Baby Driver, Ricky Bobby, Dr. Quinn
Warm-O-Rama
Pax stretched OYO
Tha Thang
The Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Named 2x FNGs
Welcome Cowpie and Tootsie Roll
End COT
Qs phone malfunctioned at name-o-rama, probably forgot some Pax and I hope this doesn’t double post…
End in COT
