Location: Gridlock
Date: 2024-02-24
Weather: Cold and rainy
Q: Oshag
PAX: 1 – Buzz Kill
Warm-O-Rama
Well, Oshag forgot me.
Tha Thang
I guess I’m just forgettable. But @cowbell and @sousvide probably remember me running circles around then on the basketball courts.
End in COT
Location: Sherwood
Date: 2024-02-23
Weather: 40
Q: Bootlegger
PAX: 12 – Gwazi , Bootlegger, Tonka, Boxcar, Swift, Golden Shower, Chewbacca, Muck, Cowbell, Sparrow, Armstrong, Buzz Kill
Warm-O-Rama
None
Tha Thang
Pax rucked to 4 UK emergency blue light stations and complete 100 reps of the following at each:
25 side straddle hops
25 monkey humpers
20 merkins
20 ruck sack shoulder raises
5 thrusters
5 burpees
Pax finished with some ab exercises at the flag.
Welcome FNG Southern Belle and Glue Stick (DR)
End in COT
Location: MoCo
Date: 2024-02-24
Weather: 35 and lovely
Q: Golden Shower
PAX: 4 – Golden Shower, Gwazi , Tonka, Buc-ee
Warm-O-Rama
Just do it
Tha Thang
4 rounds of ring of fire. 90 seconds of work, 30 seconds to move to new station. After 2 rotations of each round, mosey around AO
1- step ups
Bobby Hurley
Coupon rows
Squats
2-Bench Press
Box Cutters
Nolan Ryan’s
Plank
3- SSH
Inclined Merkins
Mountain climbers
Werkins
4-Coupon Military Presses
Coupon Curls
Decline Merkins
Flutter Kicks
End in COT
Location: Gridlock
Date: 2024-02-24
Weather: Variable – OK to start, pretty nasty by the TIME we finished
Q: Oshag
PAX: 15 – Morpheus, Subject Matter, Chewbacca, Sous Vide, Cowbell, Molar, Corn Dog, Muck, Radio, Dr. Quinn, Axeman, Eggo, Flu Shot, Hoser, Oshag
Warm-O-Rama
Mosey to the courts for dynos
Warm up music – Time by Hootie & The Blowfish, Foreplay/Long Time by Boston
Mosey to pull-up shelter
Tha Thang
EMOMs today with a 1 minute low plank at each transition.
1st Evolution – Upper Body
Pull-up/Merkin Ladder
Started at 2 Pull-ups & 4 Merkins, progress to 3 & 6…etc. PAX choice how far to work up the ladder and come back down. 10 Rounds, EMOM.
Songs – Good Times Bad Times, Nothin but a Good Time, September, Good Times
Mosey back to courts – Plank
2nd Evolution – Legs – EMOM continued (had to stretch this to 80 seconds to get the exercises in)
Celebrations with a bonus leg exercise at the starting baseline:
Round 1 – No Surrenders x 3
Round 2 – Bonnie Blairs x 3
Round 3 – Sumo squats x3
Round 4 – Jump Squats x 3
Round 5 – High Knees x 4 – Repeato and go back down
Songs – Baby One More Time, Good Times
Small Cardio break – stretching and Broga – Song – Timeless, Killin’ Time
3rd Evolution – Abs – EMOM (back to one minute)
Full Court Celebration (basically, just a down and back)
Ab exercise on each baseline
Round 1 – LBC x 6
Round 2 – BBS x 4
Round 3 – Superman x 4
Round 4 – Freddie Mercurys x 6
Round 5 – Mountain Climbers x 8 – Repeato and go back down
Songs – Here for a Good Time, Time for me to Fly, Anytime
COT Topic today was TIME. Q shared about the value of time and managing the events that occupy your time each day.
At the end, the Q accidentally acknowledged the Q for a good Q.
End in COT
Location: Gridlock
Date: 2024-02-22
Weather: “So nice… let’s play two.” ~ Ernie Banks
Q: Muck
PAX: 13 – Steve-O, Splitter, Sous Vide, LeBron, Axeman, Hoser, Mint Julep, Flu Shot, Circle K, Tiny Dancer, Oshag, Chewbacca, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch/ Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Tricep pulls (switch)
– Grass grabbers (interrupted cadence)
Tha Thang
Began today’s beatdown with mercans, done to the song “Get Down” by Audio Adenaline. Every time the song says, “I get down”, go down. Every time the song says, “He lifts me up”, come up. Hold plank in-between.
Then, we numbered off by fours. The “ones” ran and got coupons. Two, threes and fours did a long mosey to the 2nd upper tier of the parking lot. Ones were at first base, twos at second base, threes at third base, fours were at Home.
Because Spring Training begins this week for MLB teams, it was time for “Field of Dreams”. Home plate group did 10 burpees, while the other groups did AMRAP exercises at their bases until the group at home was finished. Then all groups rotated to the next base. After the last group did their 10 burpees, it was an inside mosey of the parking lot. Once all groups were back at their respective bases, the next round would begin.
1st Base
– Round 1: Dips
– Round 2: Curls
– Round 3: Bentover rows
– Round 4: Overhead press
2nd Base
– Round 1: American Hammers
– Round 2: Plank jacks
– Round 3: Big boy situps
– Round 4: Bobby Hurleys (or Tony Delks, as Flu Shot suggested today)
3rd Base
– Round 1: Flutter kicks
– Round 2: Mercans
– Round 3: Side to side jump squats
– Round 4: Imperial walkers
Pax had enough time to complete all rounds, and then repeat Round 1. Mosey back to the flag for two minutes of pax choice Mary.
Thanks to everyone who gave me their “walk up songs”. Maybe the new F3 term when someone suggests a playlist song but doesn’t post should be “Single A”. 🙂
End in COT
Location: Sherwood
Date: 2024-02-21
Weather: Chilly Crisp
Q: Steve-O
PAX: 7 – Buzz Kill, Bootlegger, Muck, Cowbell, Sous Vide, Armstrong, Steve-O
Warm-O-Rama
Multiple in place movements and stretches to warm up and loosen up our muscles
Tha Thang
Ran the loop with two stations
Mile 1 (roughly): LBCs
Mile 2 (roughly): merkins and supermans
Once back at AO, partnered up and did 4 rounds of 25ish yard down and back jailbreak 2X while partner did AMAP of exercise:
Round 1: Squats
Round 2: Merkins
Round 3: Big Boys (?)
Round 4: Burpees
Merry rounds of Hip Rock n Raise and then 10 Box Cutters in Cadence plus a bomb from Armstrong
End in COT
Location: Gridlock
Date: 2024-02-20
Weather: 25 degrees & clear
Q: Lansbury
PAX: 12 – Lansbury, Oshag, Steve-O, Sous Vide, Muck, Mint Julep, LeBron, Circle K, Chewbacca, Tiny Dancer, Cowbell, Hoser
Warm-O-Rama
10 minute warm-up
Tha Thang
25-minute AMRAP (3 Burpee EMOM throughout)
25 – Big Boys
20 – Reverse Lunges
15 – Bob Hurleys
10 – Merkins
5 – Squat Thrusts
Upper Lot Lap
5 Minute Core Burn
End in COT
Location: Birds Nest
Date: 2024-02-19
Weather: A calm 21
Q: Quick Match
PAX: 6 – Bootlegger, Quick Match, Big E, Doc Holiday, Sour Mash, Manchild
Warm-O-Rama
Lap around the AO, Michael Phelps, leg stretches and anything OYO.
Tha Thang
10 Exercises, 100 Reps. PAX could complete the exercises in any order but they had to complete all 100 reps of that exercise before moving on to the next exercise.
Exercises:
Squat
Side Saddle Hops
Lunge
Merkins
Upright coupon row
Coupon shoulder press
Bent coupon row
Tricep coupon extensions
Coupon curls
Big boys
End in COT
Location: Gridlock
Date: 2024-02-17
Weather: Real feel in the mid-to-high teens, but no snow on the asphalt so we calling it a solid W
Q: Chewbacca
PAX: 8 – Splitter, Cowbell, Biz Markie , Buffet, Hoser, Axeman, Dr. Quinn, Chewbacca
Warm-O-Rama
Michael Phelps and Arm Circles
Various plank and hip-based yoga-fu
SSH
Mosey up to Coupon Corner
Tha Thang
PAX did a series 20 reps of 9 exercises, all with coupons, to hit upper and lower body (including our rhomboids if you were curious), followed by 40 step-ups on the shelter bench and a mosey around the parking lot. That was Round 1. All got thru 4 Rounds, some got in a 5th Round and maybe a little extra.
Approx. 720 reps, plus 160 step ups, and a little over 1 mile running.
To kick off COT a word was shared about it being better to thank God for what he does through you than to compare yourself to others or take too much stock in abilities, numbers, and assume a likely success. The root of this came from when King David fell to the temptation to count his many armies and rely on that strength. God put him back in place with losing the next battle! We should always give God the credit, even for what we may feel we do by ourselves.
End in COT
Location: Sherwood
Date: 2024-02-16
Weather: Clear and chilly
Q: Cowbell
PAX: 9 – Buzz Kill, Boxcar, Oshag, Chewbacca, Cowbell, Bootlegger, Flu Shot, Armstrong, Swift
Warm-O-Rama
Nada
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 15 wide-arm mercans, 20 plank jacks.
Finished the trail with 10 minutes left, so each PAX got to pick a PT exercise to complete until the clock struck 6:15. Unsurprisingly, burpees were Buzzkill’s choice for PT.
End in COT
Location: Gridlock
Date: 2024-02-15
Weather: Crisp
Q: Steve-O
PAX: 15 – Muck, Splitter, Buzz Kill, Tiny Dancer, Baby Driver, Ollie, Sous Vide, Sparrow, Axeman, LeBron, Hoser, Mint Julep, Swift, Boxcar, Steve-O
Warm-O-Rama
Got down, funky, hung loose, you know how we be, groovin’
Tha Thang
4 corners: 10 / 20
– burpees / TnT Toads
– Hip Rock n Raise / Big Boys
– Thrusters / Squats
– merkins / Carolina dry docks
PAX completed 4 total rounds, ended with BroPees then COT
End in COT
Location: Easy Day
Date: 2024-02-15
Weather: 33
Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead Mericans, squats, and Merries. During the ruck, PAX took turns asking would you rather scenarios
End in COT
Location: Sherwood
Date: 2024-02-14
Weather: 35 calm and clear
Q: Sous Vide
PAX: 5 – Sous Vide, Bootlegger, Chewbacca, Buzz Kill, Cowbell
Warm-O-Rama
Lots of dynamic stuff
Tha Thang
5 burpees and mosey to the UK baseball hill. You know, the REALLY steep one with grass. 5 max effort sprints up the hill. 5 burpees and 5 more sprints up the hill. 5 burpees and slow mosey back to flag.
End in COT
Location: Gridlock
Date: 2024-02-13
Weather: 33
Q: Bootlegger
PAX: 13 – Cowbell, Bootlegger, Circle K, Hoser, Sous Vide, Steve-O, Axeman, LeBron, Muck, Mint Julep, Tiny Dancer, Incognito, Splitter
Warm-O-Rama
Pax ran one mile
Tha Thang
Pax did two sets of 11s running up and down the football end zone hill. The first set was burpees and jump squats. The second set was big boys and shoulder tap merkins.
End in COT
Location: Birds Nest
Date: 2024-02-12
Weather: 33
Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
Warmup lap around football field and light stretches.
Tha Thang
Pax did various exercises on the football field followed by 40 yard sprints.
End in COT
Location: Gridlock
Date: 2024-02-12
Weather: 3 C’s… crisp, clear, and calm.
Q: Muck
PAX: 5 – Muck, Sous Vide, Cowbell, Circle K, Buzz Kill
Warm-O-Rama
Wouldn’t be prudent at this juncture
Tha Thang
2.2 mile weighted ruck.
140 mercans, 140 squats, divided into seven stations (do the math).
Mumblechatter included Super Bowl analysis, Swift & Kelce fatigue, UK basketball, looking forward to baseball season, and hot wings at Winchell’s.
End in COT
Location: Gridlock
Date: 2024-02-08
Weather: Warm
Q: Buzz Kill
PAX: 13 – Ollie, Hoser, Sous Vide, Mint Julep, Axeman, LeBron, Incognito, 49er, Oshag, Circle K, Steve-O, Muck, Buzz Kill
Warm-O-Rama
Various
Tha Thang
Chalk the courts while pax circled like vultures
Start at fence
Run to first court, 8 merkins
Back to touch fence, burpee
Run to second court, 7 merkins
Back to touch fence, burpee
Repeato
Circle the stragglers like vultures when you get done.
2 cycles, 2nd time jungle boy squats
Some complaints about legs hurting.
End in COT
Location: Gridlock
Date: 2024-02-10
Weather: 55 and raining
Q: Radio
PAX: 14 – Baby Driver, Muck, Axeman, Dr. Quinn, Cowbell, Oshag, Flu Shot, Bettis, Morpheus, Wingman, Incognito, Hoser, Radio, Santa’s Little Helper
Warm-O-Rama
Michael Phelps with c-o-r, high plank with 5 core principles, low plank with n-o-r
Stationary – grass grabbers (10 IC), Abe Vigodas (8 IC), SSH (20 IC)
Dynamic – WHKn, PP, QP, Franks, BK, and HKn
Everyone grabbed a coupon or two and placed them in baseball shelter or in the parking lot in front of it.
Tha Thang
We had 9 stations (arms, agilities, abs, jumps, shoulders, tires, legs, upper body/chest/back, and full body) each with 4 exercises choosing any 3 of the 4 to perform throughout the time. Each station lasted 2:40 seconds then we had 20 seconds to rotate. We did a second round for a 1:30 with 10 seconds to rotate choosing any two of the exercises at each station to perform during the allotted time. Everyone worked hard and there was no complaining because we got to workout and shower at the same time!
Special shoutouts to Oshag for the music today and Dr. Quinn for helping me load the tires (one donated by a guy named Sous Vide—ever heard of him; and the other by our VA brother, Boo Boo)!!!!
So, impressed with each F3 man today—thanks for being there for each other in the rain. Summary:
One of the four exercises at each station was probably easier or more enjoyable; one exercise was likely an exercise you dread. Two were tolerable or at least okay. Likewise, in life at a traffic round-about typically there are 4 exits. One is the most direct route to your destination; two others may get you there but will take extra time, effort and meandering; one will never get you there—it’s opposite of the true destination. Spiritually, God has provided the Way (Jesus) to Him. Choose and stay true to that path. We often say we choose Jesus but we tend to meander off the path and have to go through some extra junk to get back on track. Others head out on their own taking them away from, and opposite of, Christ.
Proverbs 3:5-8 says it even better!
End in COT
Location: Sherwood
Date: 2024-02-09
Weather: For February? Delightful
Q: Steve-O
PAX: 4 – Bettis, Muck, Bootlegger, Steve-O
Warm-O-Rama
Side straddle hops, half squats, willy mays haze, bend and hang, copperhead squats
Tha Thang
Short ruck to road, down, around, across the street to Mr. Barnhart’s, set of squats and merkins, rucked to bottom of hill and did 5x bear crawls up with ruck, 5x break crawls up no ruck, 1 last extra long bear crawl with ruck, ruck back to AO, each HIM led one Core Merry exercise to end.
End in COT
Location: Birds Nest
Date: 2024-02-08
Weather: 30s
Q: Sour Mash
PAX: 6 – Sour Mash, Bootlegger, Quick Match, Manchild, Doc Holiday, Lifetime
Warm-O-Rama
None
Tha Thang
Pax rucked for a couple miles with a stop of 100 merkins, 50 ruck swings, and 150m lunge.
End in COT
Location: Sherwood
Date: 2024-02-07
Weather: High 20’s and clear
Q: Cowbell
PAX: 4 – Cowbell, Sous Vide, Armstrong, Buzz Kill
Warm-O-Rama
Abe Vigodas, SSH, Frankensteins, Butt kickers, Imperial walkers, high knees, slow lunges, some stretching
Tha Thang
Using F3 Workout Deck of Cards, each PAX drew three cards from the deck and the group completed the three designated exercises without stopping. Rep count determined by number of card – card number plus 10 reps (3 card drawn = 13 reps); Royal card = 25 reps; Ace = 100 reps. We did five rounds, so F3 Daddy Sous Vide got to pull cards twice.
Round 1: 10 Welsh Dragons (Joker card – Q pick); 25 Freddie Mercurys; 13 Wojo squats
Round 2: 18 squat thrusts; 200m sprint; 16 wide-arm merkins
Round 3: Low plank for 60 seconds; 14 Heels to Heaven; 15 lunges
Round 4: 25 Monkey humpers; 100 flutter kicks; 18 backward lunges
Round 5: 20 Incline merkins; 14 Carolina dry docks; 18 merkins
We finished with a 10 minute ruck.
End in COT
Location: Easy Day
Date: 2024-02-06
Weather: 30
Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower
Warm-O-Rama
N/A
Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and high knees. During the ruck, Pax followed lines on the ground and occasionally bumped into each other.
End in COT
Location: Gridlock
Date: 2024-02-06
Weather: A little breezy but felt great
Q: Baby Driver
PAX: 18 – Buzz Kill, Chewbacca, Sous Vide, LeBron, Hoser, Axeman, Incognito, Mint Julep, 49er, KeepinItWeird, WillSebastian, Circle K, Sparrow, Muck, Cowbell, Oshag, Steve-O, Baby Driver
Warm-O-Rama
SSH
Copperhead squats
Grass grabbers
Imperial Walkers
Assorted stretching
Tha Thang
PAX circled the parking lot, completing the following exercises in sets of 24:
24 merkins
24 squats
24 LBCs
24 lunge steps to move forward
Welcomed Lil Sebastian as an FNG
End in COT
Location: Birds Nest
Date: 2024-02-05
Weather: 32
Q: Bootlegger
PAX: 6 – Bootlegger, Lifetime, Doc Holiday, Sour Mash, Quick Match, Manchild
Warm-O-Rama
300m jog
Side straddle hops
Knee pulls
Pigeon pulls
Quad pulls
Tha Thang
Pax did two rounds of the following:
1. 10 merkins/75m sprint/10 big boys/75m jog
2. 10 merkins/30m murder bunny/10 coupon curl OH press/30m coupon rifle carry
3. 10 merkins/20m lunge/20 Jane Fondas/20m lunge
4. 10 merkins/20m bear crawl/10 55lb squats/ 20m bear crawl
Pax jogged 500m/90sec wall sit/20 dips/400m/90 sec wall sit/20 dips/200m.
Pax completed one more round of the first four exercises sets.
End in COT
Location: MoCo
Date: 2024-02-03
Weather: 32 but not too bad
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Oyo
Tha Thang
Group BOMBs, but attempted to spell out February
Forward lunge
E2k
Baryshnikov Squats
Russian twists
Upright rows
Air squats
Reverse LBC
Yoke Walk
Group effort to do 254 reps to finish with 2024 total reps completed
End in COT
Location: Gridlock
Date: 2024-02-03
Weather: Sunny but cold
Q: Oshag
PAX: 16 – Oshag, Sous Vide, Hoser, Buzz Kill, Biz Markie , Bootlegger, Bettis, Cowbell, Radio, 49er, Molar, Axeman, Incognito, Bam, Dr. Quinn, TLC
Warm-O-Rama
Dynos – Franks, Butt Kickers, Pigeon Pulls, High Knees, Chest pulls. The Q discovered the cold had zapped the battery in his speaker so hence the backblast title.
Tha Thang
Dynamic exercise set – Dynamic Incline Chuck Norris (fall into the wall, catch yourself, and push off the wall back to your starting position), Leaping Squat (PAX jumped from the retaining wall into a squat), and PAX assisted Leg Lifts (PAX held their legs over the wall while their partner pushed their legs down). 5 reps each. Then a run – one direction was a short lap, the other was a long lap – PAX rotated running short and long laps after a set of exercises was complete.
After a few rounds, PAX traveled up the levels of the parking lot to the baseball shelter
Level 1 – Bear Crawl
Level 2 – Broad Jumps
Level 3 – Walking lunges
In the shelter:
Curl/Dip Ladder – 1 – 10 – PAX alternated reps with their partner working from 1 rep to 10.
Once finished with the ladder, PAX reversed the travel back to the bottom level and completed 2 more full laps. Then, we traveled back to the top for one more Curl/Dip ladder.
Put coupons away and mosey back to the flag.
Also in attendance, Bo Schembechler from Chicago and FNG aka ‘The Wizard’ – Dalton. Headlocked by TLC but we didn’t get an email.
End in COT
Location: Birds Nest
Date: 2024-02-01
Weather: Clear and 34 degrees
Q: Doc Holiday
PAX: 3 – Doc Holiday, Quick Match, Bootlegger
Warm-O-Rama
Not Really
Tha Thang
Deck of Cards.
Mosey around the parking lot as a buy in.
Hearts – Coupon Bent Rows, 2 is 1
Diamonds – Coupon Goblet Squats
Clubs – Merkins, 2 is 1
Spades – Coupon Man Makers
Face Cards count as 10s
Jokers and Aces = Lap around the parking lot
End in COT
Location: Sherwood
Date: 2024-02-02
Weather: Great for a workout! 37, dry and clear
Q: Armstrong
PAX: 8 – Swift, Boxcar, Bettis, Muck, Chewbacca, Cowbell, Oshag, Armstrong
Warm-O-Rama
10 Hillbillies IC
Tha Thang
• 15-minute Ruck (stow the rucks)
• 5-minute Jog away from the rucks (at turnaround pause & do 5 Burpees)
• 5-minute Jog back to the ruck sacks
• 15-minute Ruck back to the flag.
End in COT
Location: Gridlock
Date: 2024-02-01
Weather: 30 and nice
Q: Axeman
PAX: 14 – Axeman, Oshag, Steve-O, Buzz Kill, Sous Vide, Hoser, Mint Julep, Chewbacca, LeBron, 49er, Muck, Incognito, Sparrow, Circle K
Warm-O-Rama
Mosey to corner by coupons and did Michael Phelps, Arm Circles, SSH’s, Frankensteins, Quad Pulls, High Knees, and Butt-Kickers
Tha Thang
It’s already February and Speedo season is just around the corner so it’s time to get that definition. A Tabata workout was performed using coupons with 45 seconds on and 15 off and some moseying for cardio. The exercises were:
Curls
Coupon Squats
Cockroaches
Long Lap around lot
Overhead Press
Coupon Lunges
Dead Bugs
Medium Lap
Triceps with Coupon
Monkey Humpers
LBC’s
Short Lap
Man Makers
Bonnie Blairs
V-ups
Then repeato again until time is up.
A great time was had by all!
End in COT
Location: Gridlock
Date: 2024-01-30
Weather: Low 30’s and dry
Q: Cowbell
PAX: 17 – Axeman, Cowbell, Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Incognito, Hoser, Splitter, Baby Driver, Circle K, Steve-O, Tiny Dancer, Chewbacca, Mint Julep, Muck, LeBron
Warm-O-Rama
Michael Phelps, Abe Vigodas IC, SSH IC, Willie Mays Hays, quad pulls, Down/Up dog, mercans
Tha Thang
PAX retrieved coupons and then mosey’d to basketball courts. Split into four stations located at each corner of the courts. Station 1 performed designated exercise with remaining stations performing designated exercise with coupon AMRAP until Station 1 exercise was completed. Station 1 then ran to Station 2 with coupon, Station 2 ran to Station 3 with coupon, Station 3 to Station 4 with coupon, and Station 4 to Station 1 with coupon. Continue until PAX had completed exercise at all four stations. Caught our breath while next round of exercises were explained.
We were able to complete 3 rounds of the County Fair (12 different exercises).
Round 1: 1) 10 burpees; 2) squats; 3) crunches; 4) chest press
Round 2: 1) 5 welsh dragons; 2) lunges; 3) mountain climbers; 4) mercans
Round 3: 1) 10 coupon/kettlebell swings; 2) deadlift; 3) American hammers; 4) curls.
PAX returned coupons and gathered at flag.
Named FNG — Mint Julep. Welcome!
We also hosted Steak Knives downrange from Wilmington!
End in COT
Location: Easy Day
Date: 2024-01-30
Weather: Just above freezing
Q: Golden Shower
PAX: 2 – Tonka, Golden Shower
Warm-O-Rama
None
Tha Thang
Walked around AO, stopping occasionally to conduct some PT
End in COT
Location: Gridlock
Date: 2024-01-29
Weather: mid-30’s
Q: Incognito
PAX: 8 – Muck, Chewbacca, Cowbell, Sous Vide, Buzz Kill, Tiny Dancer, Circle K, Incognito
Warm-O-Rama
Warmed Up
Tha Thang
Rucked around the track south toward the alternate pullup shelter
Along the way stopped periodically for merkins, reverse lunges, overhead press, curls, and squats
At the shelter we took our rucks off
10-12 of each exercise
Pullups
Merkins
Overhead Press
Curls
Bent Over Row
Tricep Dip
Repeato for a total of 4 sets
Rucked back to flag using the road and the path that goes by the football field and concession stand
Stopped a couple times for merkins and squats
At the flag, we closed with reverse lunges, merkins, and squats
End in COT
Location: Gridlock
Date: 2024-01-27
Weather: Weather spelled backwards is Rehtaew. Coincidence? I think not.
Q: Muck
PAX: 20 – Biz Markie , TStark, Hoser, Bettis, Sous Vide, Subject Matter, Sparky, Baby Driver, Axeman, Molar, Buzz Kill, Radio, 49er, Dr. Quinn, Boxcar, Swift, Bam, Splitter, Cowbell, Muck
Warm-O-Rama
– Arm circles (switch)
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
Five or six rolls of the exercise dice… the dice favored mercans today!
Tha Thang
Number off in two sets of 10… mosey to the tennis courts 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.
Mosey back to the flag. Wrapped up with another favorite acrostic from Tony Dungy’s book “The SOUL of a Team”. We’re each a part of many teams… F3, work, family, etc. Successful teams have four things in common:
S- the members of the team are SELFLESS.
O- the members of the team take OWNERSHIP of their roles.
U- the members of the team promote UNITY amongst the team.
L- the members of the team are focused on a LARGER PURPOSE. Or leaving a LEGACY.
End in COT
Location: MoCo
Date: 2024-01-27
Weather: 45 with no sun, but SO NICE
Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower
Warm-O-Rama
Nada
Tha Thang
Beatdown named by Tonka
Rucked around AO, stopping occasionally to conduct Mericans, squats, .1 mile of lunges, .1 mile bear crawl, SSH, and flutterkicks.
Ended in COT and Pledge to Flag
End in COT
Location: Sherwood
Date: 2024-01-26
Weather: 50
Q: Bootlegger
PAX: 7 – Cowbell, Bootlegger, Chewbacca, Armstrong, Muck, Bettis, Buzz Kill
Warm-O-Rama
None
Tha Thang
Pax rucked 1/2 mile and up 8 flights of stairs to the top of the parking garage. Pax made two-man teams and completed 300 reps of merkins, burpees, and big boys. As one pax worked for total rep count, the other pax ran up the parking garage hill 50m, down two flights of stairs, down hill 50m, and up one flight of stairs to their partner. Pax rucked down 8 flights of stairs and 1/2 mile back to the flag. 100 reps of OH press and side straddle hops completed the workout back at the flag.
End in COT
Location: Q Stream Virtual AO
Date: 2024-01-24
Weather:
Q: Bettis
PAX: 2 – Meat and potatoes , Busy Beaver
Warm-O-Rama
Dynamic stretching, ssh, copperhead squats
Tha Thang
Boot Camp Amrap with various PT, mix of lower and upper body with running in between
End in COT
Location: Gridlock
Date: 2024-01-25
Weather: 51 and clear skies
Q: 49er
PAX: 12 – 49er, Incognito, Bettis, Wood rider (DR), Muck, Axeman, Sous Vide, Steve-O, Baby Driver, Hoser, Circle K, LeBron
Warm-O-Rama
Mosey to the coupons
Stretched OYO
SSHs x20 IC
Grass grabbers x20 IC
Merkins x20 IC
Tha Thang
Theodore Roosevelt said “Speak softly and carry a big stick.”
On the other hand, there’s the “shock and awe” theory, where you try to overwhelm your enemies by scaring them to death and making yourself look bigger and louder than you really are. It’s like standing up to the bear instead of running away from him.
There weren’t many positive quotes about being loud, but the ones I found all came from musicians. Go figure!
Adele – “I’m a big personality. I walk into a room big and tall and loud.”
Billy Joel – “Musicians want to be the loud voice for so many quiet hearts.”
Henry Rollins – “My optimism wears heavy boots and is loud.”
Today is an homage to both ends of that spectrum of sound.
Option 1: Walk normally and carry a big coupon
Pick a coupon and take off walking around the parking lot at your own pace. When you have to stop or change grips, do 5 manmakers. Change grips each time you stop and repeato until you finish the lap.
Ex. Farmer carry on each side; rifle carry, tricep carry (behind your head), goblet carry, curl carry, etc.
Option 2: Mosey out LOUD and shock yourself with your own awesomeness.
Starting at one corner, take a deep breath, take off running, moseying or just walking at your own pace, and start one continuous scream at the top of your lungs. Stop when you run out of breath. Do 5 burpees where you stop, take a deep breath and repeato until you finish the lap.
Switch between options as you wish, but do at least two full laps of each if you can.
Put away the coupons and mosey back to the flag.
End in COT
Location: Sherwood
Date: 2024-01-24
Weather: Basically Florida (45°F)
Q: Splitter
PAX: 10 – Sous Vide, Wood rider (DR), Oshag, Armstrong, Steve-O, Buzz Kill, Chewbacca, Cowbell, Bootlegger, Splitter
Warm-O-Rama
Misc warm up.
Tha Thang
Mosey to stadium. Run a lap. Do 20 lunges, 15 squats, 10 Merkins. For the second lap, at each corner complete 15 hand release merkins.
Mosey back to parking lot and grab ruck / weight
DT = 5 rounds of : 12 deadlift, 9 hang squat cleans, 6 shoulder to overhead
End in COT
Location: Gridlock
Date: 2024-01-22
Weather: Clear and warmer than it has been
Q: Cowbell
PAX: 7 – Cowbell, Muck, Sous Vide, Oshag, Santa’s Little Helper, Buzz Kill, Circle K
Warm-O-Rama
SSH IC, Grass Grabbers IC, Abe Vigodas IC,
Tha Thang
PAX rucked on trail in single file line. Last PAX dropped out of line and did designated PT with ruck and then double-timed it back to front of line. Then next PAX at back of line dropped out of line, did the designated PT, and then double-timed it to catch back up with group. Repeat until all PAX had done the designated PT.
PT included: 10 mercans, 20 squats, 20 mountain climbers (1=1), 10 shoulder presses, 10 walking lunges (1=1), and 10 peter parkers (1=1).
PAX returned to flag to name FNG (Circle-K) and COT. Welcome Circle-K!!!
Name-O-Rama
End in COT
Location: Birds Nest
Date: 2024-01-22
Weather: 9 degrees
Q: Bootlegger
PAX: 3 – Bootlegger, Doc Holiday, Manchild
Warm-O-Rama
None
Tha Thang
Pax rucked and ran for 45 minutes with two stops of the following:
4 sets of max pull-ups and 25 squats
4 sets of max ruck sack merkins and 20 step-ups
End in COT
Location: Gridlock
Date: 2024-01-20
Weather: Really frickin cold. Wind chill was in the negatives but we were positive that we were going to have fun!
Q: Baby Driver
PAX: 13 – Baby Driver, Oshag, Radio, Buzz Kill, Bettis, 49er, Cowbell, Muck, Lansbury, Hoser, Incognito, Dr. Quinn, Santa’s Little Helper
Warm-O-Rama
Side Straddle Hops IC
Abe Vigodas IC
Coppperhead Squats IC
Assorted stretching
Tha Thang
PAX moseyed to the coupons and partnered up.
While one partner ran to the front of the baseball shelter and did 10 mountain climbers (2is1), the other partner completed sets of exercises, alternating until each set was complete:
– 100 merkins
– 200 curls
– 300 squats (weighted or unweighted)
Once all PAX had completed the three sets, the PAX moseyed a lap around the parking lot, before repeating the above procedure with the following reps:
– 10 Side Straddle Hops in front of the baseball shelter
– 100 overhead press
– 200 big boy situps
– 300 LBC’s
PAX returned to the flag for COT
End in COT
Location: Sherwood
Date: 2024-01-19
Weather: Snowy!
Q: Armstrong
PAX: 8 – Lansbury, Muck, Sous Vide, Buzz Kill, Splitter, Bettis, Armstrong, Cowbell
Warm-O-Rama
20 SSH IC
Tha Thang
Ruck to Barnhart Hill.
Ruck laps up the hill; take turns carrying the sandbag.
Between laps at the snowy base PAX perform exercises:
10 Snow Mercans (slow and taste the snow)
20 WWII Sit Ups
10 Squats
30 Snow Angels IC
20 Ruck Clean to Overhead
Hello Dollies
Bernie Uphill
Planks to 100 seconds
Race uphill w/o rucks
Army Crawl uphill w/o rucks
Ruck back to the flag for 6 minutes of Mary.
Snowball fight for those men who are skilled in packing dry snow!
Name-o-rama
Optional Ruck through the woods led by @Buzz Kill
Stopping by Woods on a Snowy Evening
Robert Frost
Whose woods these are I think I know.
His house is in the village though;
He will not see me stopping here
To watch his woods fill up with snow.
My little horse must think it queer
To stop without a farmhouse near
Between the woods and frozen lake
The darkest evening of the year.
He gives his harness bells a shake
To ask if there is some mistake.
The only other sound’s the sweep
Of easy wind and downy flake.
The woods are lovely, dark and deep.
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.
End in COT
Location: Gridlock
Date: 2024-01-18
Weather: Cold. But that’s where the right gear comes in. Grab your toques and let’s go!
Q: Muck
PAX: 7 – Baby Driver, Buzz Kill, Cowbell, Sous Vide, Hoser, Incognito, Muck
Warm-O-Rama
Michael Phelps, eh?
Willie Mays Hayes, eh?
Cross feet, bend and hang, eh?
Tricep pulls, eh?
Quad pulls, eh?
Abe Vigodas, 15 IC, eh?
Tha Thang
The Q brought an All-Canadian playlist. Beauty, eh?
76ers:
Mosey to first cone and do 7 reps. Repeat at 2nd & 3rd cones. Mosey to the end cone. Repeat 7 reps at each cone back.
Three sets of exercises:
â—‹ 1st round: Plank jacks
â—‹ 2nd round: Box cutters
â—‹ 3rd round: Snow angels
Historical note: Benjamin Franklin led the delegation to Canada to try and persuade the Canadians to join the American colonies in their fight for independence. They were unsuccessful.
We had to go out and about, so let’s mosey to the coupons, eh?
Benjamins
Round 1:
25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons
Round 2:
25 Overhead Presses >>> 25 Lunge Steps >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips
Round 3:
25 Upright Rows >>> 25 Bear Crawl steps >>> 25 Bobby Hurleys >>> 25 Bear Crawl steps back
Round 4:
25 Coupon swings >>> 25 High knees >>> 25 Canadian Mallets (2 is 1) >>> 25 High knees back
Round 5:
25 Bench Presses >>> 25 Side Shuffles >>> 25 Big Boy Situps >>> 25 Side Shuffles back
Historical note: Benjamin Franklin was one of the founders of the Canadian postal system and oversaw mail delivery in Canada for a time.
Bernie, then mosey back to the flag for four minutes of pax choice Mary.
Beauty, eh? No? Then take off, eh?
End in COT
Location: Sherwood
Date: 2024-01-17
Weather: 3 but felt like -10.
Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Cowbell, Buzz Kill
Warm-O-Rama
Mosey to football stadium and did a few dynamic things.
Tha Thang
Did exercises at each corner while running in between. Exercises descended from 20. Mosey back to parking lot. Muck was shirtless the entire time.
End in COT
Location: Gridlock
Date: 2024-01-16
Weather: Brisk
Q: Buzz Kill
PAX: 5 – Buzz Kill, Sous Vide, Incognito, Muck, Flu Shot
Warm-O-Rama
A few things but it was a lane warmup.
Tha Thang
In the shelter. So outside, sort of.
4 teams doing stations. Station four is the timer.
Bonnie blairs or lunges
SSH
Burpees
Out and back 5 burpees
lap in between
Copperhead squats
Plank jacks
Merkins
Out and back
lap in between
Squat jumps
Mountain climbers
Carolina drydocks
Out and back no more burpees
lap in between
Big boys
Seal claps
Copperhead merkins
Out and back
Ab exercises interspersed.
End in COT
Location: Gridlock
Date: 2024-01-15
Weather: 10 above zero, but felt even warmer
Q: Incognito
PAX: 2 – Flu Shot, Incognito
Warm-O-Rama
Get out of car
Tha Thang
Ruck, heading south and taking the full loop.
All was clear and good. Until at the very end of the trail, that part that always has ice at times like this…we forgot. Couldn’t see it under the snow and we both slipped and fell at the same time.
Thankfully, no injuries!
End in COT
Location: Gridlock
Date: 2024-01-13
Weather: Freaking cold and windy, snowed a little. On the miserable scale, it was bad. Good thing I love the cold, no, no I don’t, I hate the cold. With a passion.
Q: Oshag
PAX: 10 – Dr. Quinn, Corn Dog, Incognito, Sous Vide, Flu Shot, Molar, 49er, Radio, Cowbell, Oshag
Warm-O-Rama
Mosey to coupons for dynos, transport coupons to basketball courts, mosey to pull-up shelter. Cold morning, so we started moving as quickly as possible.
Tha Thang
Murph Prep
Pull-ups, Merkins, Squats, Run – the PAX were given the choice of how many reps to complete for their Murph Prep. We stopped about half way through for a little Mary.
Mosey to basketball courts
3 modes of travel for each round depending on which direction PAX were moving:
1. Moving away from the cones – Shuffle, slides, Karaoke, and A skips
From baseline to cones through the grass – Murder Bunnies or Rifle Carry.
We worked through the list for as long as time allowed.
End in COT
Location: Easy Day
Date: 2024-01-13
Weather: 27, gusty, saw snow…. overall a good day
Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi
Warm-O-Rama
Nada
Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead squats, follow me Mericans, and planks
End in COT
Location: Sherwood
Date: 2024-01-12
Weather: Great for January
Q: Steve-O
PAX: 8 – Corn Dog, Cowbell, Bootlegger, Armstrong, Flu Shot, Muck, Steve-O, Phantom Menace
Warm-O-Rama
Surely you jest
Tha Thang
Good pace mumble ruck lap around the ‘Wood. Circled up at the AO and did:
Single Leg / RDLs 10 / leg no (ruck optional)
Front squats w/ ruck x 20
Reverse lunges (ruck optional) 10 / leg
Copperhead squats w/ ruck x 15
4 Count Scissor Kicks in Cadence x 12
End in COT
Location: Gridlock
Date: 2024-01-11
Weather: Brisk. Icy.
Q: Buzz Kill
PAX: 10 – Buzz Kill, Sous Vide, Oshag, Santa’s Little Helper, Baby Driver, Hoser, Axeman, LeBron, Muck, 49er
Warm-O-Rama
Various
Tha Thang
Mosey to the football field hill.
Run the hill between sets… 20 plank jacks, 15 merkins, 10 squat jumps, 5 plank jack burpees
Plank or burpees until all pax complete.
Mosey to grandmother’s house hill.
Repeat
Mosey to the next bench
20/20/20 big boys, merkins, air squats
Mosey to grandmother’s house hill.
Back to the first set of exercises with Jill climbs.
Mosey to football field hill. Look at it.
Mosey back to flag.
Mary
It should be noted that the Q also thought this sucked. It should be noted that some pax thought the workout should have ended prior to 6:00 and I agree.
End in COT
