Tag: backblast, bootcamp, exercise, f3, faith, fellowship, fitness, group, outdoor, workout

Location: Gridlock
Date: 2023-11-23
Weather: Sunny and cold

Q: Oshag
PAX: 27 – Molar, Stork, Buffet, Axeman, Armstrong, False 9, Chewbacca, Hasbro, Muck, Incognito, Simmons, Lax Bro, Giggles, Bomb Threat, Corn Dog, Dr. Quinn, Bam, Jello Shot, Ransom, Baby Driver, Sous Vide, Zebra, Buzz Kill, Radio, Yanni, Bullwinkle, Oshag

Warm-O-Rama
Mosey to the football field for dynos

Tha Thang
Ultimate Football with quarters of touch football. Ended with Maverick – Ultimate Football with 2 footballs at the same time.

Black Team (Winners)
Corndog, Dr. Quinn, Oshag, Ransom, Radio, Buffet, Jello Shot, Axeman, Armstrong, Baby Driver, Bam, Open Concept, Molar, Stork

Yellow Team
Lax Bro, Simmons, Bomb Threat, Sous Vide (aka Wishbone), Incognito, Zebra, Giggles, Hasbro, Chewbacca, False 9, Bullwinkle, Yanni, Buzzkill

End in COT

Location: Sherwood
Date: 2023-11-24
Weather: 32 and clear, calm

Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Radio, Buzz Kill, Swift, Boxcar

Warm-O-Rama
None

Tha Thang
We rucked

End in COT

Location: Sherwood
Date: 2023-11-22
Weather: 42 and breezy

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, Cowbell, Buffet, Steve-O, Golden Shower, Corn Dog, Buzz Kill, Armstrong, Chewbacca

Warm-O-Rama
Various dynamic stuff

Tha Thang
Mosey over to the football stadium to the large set of stairs. We began by box jumping up the 9 steps. Once we got to the top step we completed 40 side straddle hops. Moving down a step we completed 35 mountain climbers 2 is 1. Moving down a step we completed 30 LBC’s. Moving down a step we completed 25 shoulder taps 2 is 1. Moving down a step we completed 20 Bonnie Blairs. Moving down a step we completed 15 mercans. Moving down a step we completed 10 no surrenders and finished with 5 burpees. We then ran to gate number one and back and started over until it was time to mosey back to the flag.

End in COT

Location: Birds Nest
Date: 2023-11-20
Weather: Clear and cool

Q: Doc Holiday
PAX: 7 – Doc Holiday, Golden Shower, Banana Rabbit (B Rabbit), Quick Match, Manchild, Bootlegger, Sour Mash

Warm-O-Rama
On your own

Tha Thang
2 plus mile ruck with heavy things. Pax took turns carrying 50 lb sandbag, 45 lb GoRuck Jerry Can, and a 25 lb plate.

End in COT

Location: Gridlock
Date: 2023-11-21
Weather: Right in line with CKY in Mid-November

Q: Steve-O
PAX: 13 – Oshag, Santa’s Little Helper, Phantom Menace, Buzz Kill, Baby Driver, Chewbacca, LeBron, Sous Vide, Axeman, Corn Dog, Incognito, Muck, Steve-O

Warm-O-Rama
Got funky
Jog in place to Muhammad Ali’s
Arm circles
Michael Phelps
Geese flying south
Willie mays haze
Static grass grabber + michael Phelps / geese flying south

Tha Thang
– 10 Walk outs
– 10 Merkins
– 10 Squats
– 10 Hip Rock n Raise
– 10 Lunges 2 is 1
– 5 Burpees
– Wall sit til all pax complete the round / Q says stop
Repeat-O x 5 full rounds plus a few monkey humpers after rounds 4 and 5.

End in COT

Location: Easy Day
Date: 2023-11-21
Weather: Air was 47, rain was wet

Q: Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower

Warm-O-Rama
Nada

Tha Thang
Rucked around AO. Release run around parking lot to close out the beatdown

End in COT

Location: MoCo
Date: 2023-11-18
Weather: 44

Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi

Warm-O-Rama
OYO

Tha Thang
Taking inspiration from Birds Nest, we did the Alphabet for exercises. If your hospital name had the letter we were on, you had to run to road and back before starting the exercise. Exercises were either 1 is 1, 2 is 1, or 4 count.

A alternating should taps x15
B Block Webbs x10
C Curls x15
D Dog Leg lifts x10 x2
E Eagle Wings x15
F Flutter Kicks x10 x4
G Grave Diggers x15
H Hallelujah Squats x10
I Impact Walkers x15 x2
J Jlos x10
K Knerkins x15
L LBC x10
M Monkey Humpers x15
N Nolan Ryan x10 x2
O outlaws x15
P Prime Time Merkins x10 x2
Q Quit? No Surrender x15
R Russian Twist x10 x4
S Spiderman Merkins x15
T Twinkle Toes x10
U Upright Rows x15
V Van Gogh x10 x4
W Werkin x15
X X-Factors x10 x4
Y Yoke Shrugs x15
Z Zebra Butt Kicks x10 x2

End in COT

Location: Gridlock
Date: 2023-11-20
Weather:

Q: Zebra
PAX: 10 – Bettis, Buzz Kill, Cowbell, Corn Dog, Sous Vide, Chewbacca, Muck, Oshag, Santa’s Little Helper, Zebra

Warm-O-Rama
Plank and static hip stretching

Tha Thang
5 rounds
10 Jump over ruck burpees
15 squat press with ruck or sandbag
20 flutter kicks
Lower lot mosey

Finished with ruck around the parking lot

End in COT

Location: Gridlock
Date: 2023-11-18
Weather: 43°F, perfect fall morning

Q: Morpheus
PAX: 23 – Morpheus, Matlock, Flu Shot, Zebra, Geordi, Riki Tiki Tavi, Oshag, Santa’s Little Helper, Corn Dog, Buzz Kill, Hoser, Chewbacca, Buffet, Axeman, Tatanka, Muck, LeBron, Incognito, Molar, False 9, Lansbury, Marshall, Dr. Quinn

Warm-O-Rama
Started with some static arm stretching, then to Michael Phelps. Proceeded to some SSH IC, followed by dynamic stretching forth and back on the PL – Frankensteins, pigeon pulls, the like.

Tha Thang
Moseyed up to the football field.
Pax were instructed to do 4 cycles each of the following:
Burpees x20
Squats x20
Air presses x20
Lunges x20 (2 as 1
Merkins x20
Run length of field

However, pax also given choice ro run before each cycle, and, for every 10yd and back, pax could take off 1 rep per cycle. At the end of 4 cycles, pax then participated in ultimate frisbee for about 20 minutes. Finally, moseyed back to the PL for a round of Big Boi situps. Pax recited the 5 core principles, and then named our FNG. Welcome, Eggo!

End in COT

Location: Birds Nest
Date: 2023-11-16
Weather: 37 and clear

Q: Quick Match
PAX: 6 – Bootlegger, Doc Holiday, Banana Rabbit (B Rabbit), Quick Match, Manchild, Big E

Warm-O-Rama
OYO

Tha Thang
Each letter of the alphabet equaled an exercise. All PAX worked out to everyone’s F3 name.

A- 15 Merkins N- 10 Merkins
B- 50 SSH’s. O- 20 lunges
C- 20 crunches P- 10 triceps dips
D- 10 burpees Q- 20 SSH’s
E- 60 sec Wall sit R- 60 sec Plank
F- 20 arm circles S- 30 bicycle crunches
G- 20 air squats T- 60 sec wall sit
H- 30 SSH’s. U- 40 high knees
I- 60 sec Plank V- 30 air squats
J- 20 mountain climbers W-15 triceps dips
K- 40 crunches X- 10 mountain climbers
L- 12 burpees. Y- 12 jump lunges
M- 15 squat jumps Z- 30 crunches

We also had Script Kiddie DR from the Dawsonville, GA area join us.

End in COT

Location: Gridlock
Date: 2023-11-16
Weather: Crisp

Q: Buzz Kill
PAX: 13 – Buzz Kill, Oshag, Incognito, Ollie, Santa’s Little Helper, Corn Dog, Baby Driver, LeBron, Sous Vide, Muck, Axeman, Hoser, WKRP (DR)

Warm-O-Rama
SSH in cadence. A few leg stretches. Mosey to the bridge where we sometimes squat. A few more leg stretches.

Tha Thang
10 sit-ups… we lost one due to a bathroom emergency and another due to a work commitment I believe.

Run to the base of the football field scoreboard hill. 10 mercans.

Bernie up the hill. 10 mountain climbers.

Mosey back down. Repeat until leader got through 3x.

Collect the group.

Mosey back to the flag the long way, circling back every two minutes to pick up the six and do mercans.

End with mary.

End in COT

Location: DR Post by Pax
Date: 2023-11-15
Weather: 41

Q: Chewbacca
PAX: 1 – Chewbacca

Warm-O-Rama
They did a few cool variations

Tha Thang
Lots of mosey-ing with merkin stations
Stuff at the playground
More running

End in COT

Location: Easy Day
Date: 2023-11-14
Weather: Crisp 33 degrees

Q: Golden Shower
PAX: 3 – Gwazi , Tonka, Golden Shower

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Copperhead Mericans and squats. Gwazi conducted beatdown in snowpants

End in COT

Location: Gridlock
Date: 2023-11-14
Weather: 36, great!

Q: Armstrong
PAX: 11 – Baby Driver, Steve-O, Corn Dog, Buzz Kill, Axeman, Muck, LeBron, Hoser, Sous Vide, Oshag, Armstrong

Warm-O-Rama
20 SSH IC
Plank for Mission, 5 Core Principles
10 Windmills IC
Head: Isometric resistance stretch
Jog small lap around parking lot
Mosey to BLOCKS

Tha Thang
Overhead BLOCK Presses, BLOCK Squats, BLOCK Calve Raises
BLOCK Shrugs, Mtn. Climbers, Marionettes
BLOCK Rows, Murder Bunnies, Calve/Toe stretches on curb
BLOCK Curls
Mosey to Flag
Romanian Squats
6 Minutes of Mary
Bernie Sanders length of parking lot, Sprint back
PAX Choice: Copper Heads, Gas Pumpers, ‘mercans, Oblique crunches
Jog small lap around parking lot

End in COT

Location: Birds Nest
Date: 2023-11-13
Weather: 39

Q: Bootlegger
PAX: 6 – Bootlegger, Banana Rabbit (B Rabbit), Quick Match, Sour Mash, Doc Holiday, Manchild

Warm-O-Rama
400m jog

Tha Thang
Each pax took turns selecting a 20 count exercise without coupon and a 10 count exercise with coupon. In between each set, pax dragged or carried the coupon for 20 yards in a method selected by the lead pax. Pax did approximately 30 different exercises.

WELCOME BANANA RABBIT!

End in COT

Location: Sherwood
Date: 2023-11-10
Weather: Rainy and a tid bit nipply

Q: Steve-O
PAX: 6 – Oshag, Muck, Bootlegger, Buzz Kill, Cowbell, Steve-O

Warm-O-Rama
Stretched our leggies

Tha Thang
Rucked Sherwood with a variety of high intensity exercises intermittently to elevate heart rate and then continue the ruck for active recovery

End in COT

Location: Gridlock
Date: 2023-11-13
Weather: 32 but nice

Q: Golden Shower
PAX: 7 – Oshag, Sous Vide, Muck, Lansbury, Cowbell, Buzz Kill, Golden Shower

Warm-O-Rama
Static stretches to warm up

Tha Thang
Rucked around AO, Pax rotating turns carrying little sandbag (Little Boy) and larger sandbag (Fat Man). Stopped to do 7s (shorter verison of 11s) of Mericans and SSH, overhead sandbag tosses (first Little Boy then later Fat Man), and ended with Marys (Flutter Kicks, Box cutters, and American Hammers)

End in COT

Location: Easy Day
Date: 2023-11-10
Weather: 45…. rain… but nice

Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka

Warm-O-Rama
None

Tha Thang
Rucked around AO to the mumble chatter of tomorrow’s Chad1000

End in COT

Location: Birds Nest
Date: 2023-11-09
Weather: Warm and Cloudy

Q: Doc Holiday
PAX: 7 – Doc Holiday, Sour Mash, Manchild, Big E, Quick Match, Bootlegger, Armstrong

Warm-O-Rama
On Your Own

Tha Thang
1000 step ups. Pick your weight to carry.

End in COT

Location: Gridlock
Date: 2023-11-09
Weather: 69 degrees in November at 5:30 in the morning

Q: Incognito,Santa’s Little Helper
PAX: 13 – Oshag, Santa’s Little Helper, Chewbacca, Hoser, Buzz Kill, Baby Driver, LeBron, Muck, Incognito, Corn Dog, Sous Vide, Axeman, 49er

Warm-O-Rama
Michael Phelps
Tompa Stretch
Arm Circles
Slo-mo Merkins – 3 varieties
Head Rolls
Standard Merkins – 3 varieties
Inch Worms
Fly Merkins Left & Right – switch every 4 beats
Tricep Stretches
Sphinx Merkin IC
Side Stretch
Superman Merkin IC

Tha Thang
Mosey to shelter

Lazy Dora – partner work, switch every 25 reps
100 Merkins and Plank
200 LBC and 6 inches
300 Squats and Al Gore

Derkins IC
Merkin Jack IC (merkin with plank jack at bottom)
Diamond Merkins IC
Tricep Dips IC
10 Dive Bombers

Cut a Flip – 5 Merkins and 5 BBS; repeato

Windshield Wipers IC
Flutter Kicks IC
American Hammer IC

All told, depending on what you did during Cut a Flip, we did around 250 Merkins.

End in COT

Location: Sherwood
Date: 2023-11-08
Weather: 55

Q: Bootlegger
PAX: 6 – Bootlegger, Chewbacca, Cowbell, Buzz Kill, Sous Vide, 49er

Warm-O-Rama
Jog to baseball gate entrance

Tha Thang
Pax broke into two man teams and completed the workout in front of the baseball and soccer entrance gates. As one pax ran down hill to the soccer gate, the other pax worked toward a 1000 rep total at the baseball gate. At the soccer gate, pax performed 5 burpees before running back up the hill to switch with partner. At the baseball gate, pax performed ten big boys before continuing to reach the 1000 rep total of merkins, lunges, or squats (in any amount or order).

Welcome Cowbell!

End in COT

Location: Gridlock
Date: 2023-11-07
Weather: 65, calm and perfect!

Q: Sous Vide
PAX: 13 – Sous Vide, Baby Driver, Oshag, 49er, Buzz Kill, Steve-O, Swift, Muck, Ollie, Flu Shot, Incognito, Chewbacca, Axeman

Warm-O-Rama
Extensive dynamic warmup

Tha Thang
Pax did 10 burpees and then ran 100yds,
We then did 10 squats and ran 100yds.
Then 10 mercans and ran 100yds. And finished with 10 big boys and a 100yd. run. We had to complete four rounds in 20 minutes. Finished with some Mary.

End in COT

Location: Easy Day
Date: 2023-11-07
Weather: Cloudy, but 50s

Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower

Warm-O-Rama
Nada

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans, SSH, and lunges

End in COT

Location: Gridlock
Date: 2023-11-06
Weather: Great – Low 40s and Clear

Q: Chewbacca
PAX: 5 – Muck, Sous Vide, Buzz Kill, 49er, Golden Shower

Warm-O-Rama
Various upper body static stretches, and few bend-and-hangs, couple of leg ones for the hams & calfs, then a little dyno-circle time for butt kickers and high knees

Tha Thang
At scoreboard hill we attempted an overzealous round of “21” (instead of ‘11’) and we found out the smarter, time-honored number of ‘11’ is used for good reason, especially with ROVS – “Rucks Of Various Size”:
BOTTOM: deep squat

Bernie up the hill>
TOP: Curls
rifle carry down the hill>
Switched halfway to Bent Over Rows at the Top and simple walk up/down
Modified with a halt for time when pax hit 10 count of Squats at the bottom.

Misc rucking around tennis court steps and then out to street.

INDIAN Lunge WALK in Street
Single file
Back caught up to front doing a rifle carry of their ruck
Rounds: 2

Shelter STEP UPs
Every 25….STOP…
….do 10 FLUTTER Kicks (4 count) holding ruck in cadence
Rounds: 2
Used this time to talk up Chad 1000 and what approach pax could take (slick with no weight, 20#-45#, partnered, etc.)

Rucked “over the river and through the woods” back to path and then to the parking lot.

End in COT

Location: MoCo
Date: 2023-11-04
Weather: Better than yesterday

Q: Golden Shower
PAX: 6 – Golden Shower, Tonka, Gwazi , Buffet, Chewbacca, Buc-ee

Warm-O-Rama
OYO Static

Tha Thang
2 rounds of Field of Dreams

Round 1- Coupons
1st- Curls
2nd- Captain Thor
3rd- Farmer Carry
Home (The Timer)- 5 Block Webbs

After every 4th rotation, mosey around AO

Round 2- Texas Rangers
1st- Chuck Norris Merkins (Chuck is Texas)
2nd- mountain climbers (cause the Rangers had to climb the mountain to World Series victory)
3rd- Cowboy (sumo) squats
Home- Hit for the cycle. Run from home to first and back, then first and second and back, first, second, third, and finally trot the bases for a homer!

Marys
American Hammers
Peter Parker picked a pike of Spidermans (something like that… Chewie had it named)
Flutter Kicks

End in COT

Location: Gridlock
Date: 2023-10-31
Weather: We brought the heat.

Q: Lansbury
PAX: 16 – Lansbury, Splash Down, Buzz Kill, Axeman, Baby Driver, Corn Dog, Zebra, Splitter, Steve-O, Sous Vide, Oshag, Hoser, Flu Shot, Chewbacca, LeBron, Incognito

Warm-O-Rama
Standard dynamic with a hint of Q school

Tha Thang
5 Rounds

10 Merkins
15 No Cheat Squats
20 Sous Vides
25 Step Ups

400m lap

5 Rounds

10 Lunges
15 Rows
20 LBCs
25 Step Ups

Mosey to startex. Q school Mary to finish.

End in COT

Location: Sherwood
Date: 2023-10-18
Weather: Clear

Q: Bettis
PAX: 7 – Sous Vide, Bettis, Corn Dog, Flu Shot, Wood rider (DR), Lansbury, Buzz Kill

Warm-O-Rama
Mardi Gras burpees, various stretching

Tha Thang
Circle of bust yo ass. 🙂 – 12 stations with various body weight resistance and weight resistance exercises with rifle carry of 45 lbs in between

End in COT

Location: Sherwood
Date: 2023-11-03
Weather: Perfect

Q: Armstrong
PAX: 5 – Armstrong, Golden Shower, Chewbacca, Buzz Kill, Corn Dog

Warm-O-Rama
20 SSH IC
10 Windmills IC

Tha Thang
Ruck to hill with sandbag.

Cycle thru five exercise stations, and ruck to the top of hill between each.
1. Burpee Boy (acts as leader/timer)
2. Abs station
3. Plank station
4. Ruck Presses
5. Sandbag Deadlifts

Return to the flag. Circle of Pain:
* 6 sets of Sandbag drags
* Mercan sets from 1rep – 4 reps.

MumbleChatter: Be on the lookout for a Veteran’s Day event.
@Chewbaca lead us in a round of 25 Burpees for the Bingo Cards

End in COT

Location: Birds Nest
Date: 2023-11-02
Weather: Cold and Clear

Q: Doc Holiday
PAX: 5 – Doc Holiday, Big E, Quick Match, Bootlegger, Manchild

Warm-O-Rama
On your own

Tha Thang
1/4 mile Mosey
100 Coupon Bent Rows
1/4 mile Mosey
90 Air Squats
1/4 mile Mosey
80 Merkins
1/4 mile Mosey
70 Coupon Bent Rows
1/4 mile Mosey
60 Air Squats
1/4 mile Mosey
50 Merkins
1/4 mile Mosey
40 Coupon Bent Rows
1/4 mile Mosey
30 Air Squats
1/4 mile Mosey
20 Merkins
1/4 mile Mosey
10 Coupon Bent Rows

End in COT

Location: Gridlock
Date: 2023-11-02
Weather: A bit nipply (28°F)

Q: Splitter
PAX: 13 – Flu Shot, Oshag, Sous Vide, Hoser, Buzz Kill, Axeman, Golden Shower, Incognito, Chewbacca, 49er, LeBron, Baby Driver, Splitter

Warm-O-Rama
Static + Dynamic

Tha Thang
Complete 1 mile in the following order:
• 1/4 mile of burpee broad jumps
• 1/4 mile lunges
• 1/4 mile bear crawl
• 1/4 mile run

The Pax finished the first two laps before needing to meet back at the flag. The Q will modify / budget more time in the future.

Closeout with 10 Carolina dry docks + 10 HRPU

End in COT

Location: Sherwood
Date: 2023-11-01
Weather: A Positive Spin would be “Crisp”

Q: Steve-O
PAX: 6 – Armstrong, Sous Vide, Chewbacca, Buzz Kill, Golden Shower, Steve-O

Warm-O-Rama
Muhammad Alis
Side straddle hops
Static stretching

Tha Thang
Mosey to Kroger Field
Burpees, hip rock n raise, squats
Mosey to far side of Kroger field
Walk outs, box cutters, SLRDLS
Mosey to other side of Kroger field
Wolf-whatever burpees, windshield wipers, reverse lunges
Mosey to bottom of hill by baseball field
Two wind sprints up, walk back merkins at bottom rd 1, Catalinas at bottom rd 2.
Mosey back to AO.

End in COT

Location: Gridlock
Date: 2023-10-30
Weather: Don’t hate on 48°F … and rainy

Q: Flu Shot
PAX: 7 – Flu Shot, Sous Vide, Buzz Kill, Golden Shower, Splash Down, Chewbacca, Corn Dog

Warm-O-Rama
Nada – we woke up and rolled in

Tha Thang
We rucked! Went for distance, tried to keep up the pace, got 2.7mi.
Also, Q carried a lightsaber which is also an umbrella.
2nd F Announcements included mentioning the Main Event tonight, and that Bingo starts Wednesday.
3rd F included tagging onto bingo, and that a new study will be posted Wednesday.

End in COT

Location: Birds Nest
Date: 2023-10-26
Weather: 47

Q: Quick Match
PAX: 3 – Doc Holiday, Quick Match, Bootlegger

Warm-O-Rama
OYO

Tha Thang
Round 1: Team coupon rifle carry for 400 meters, 30 SSH’s, 15 Merkins, 15 coupon squats, 30 bicycle crunches.
Round 2: Team stadium stairs for a circle, 15 burpees, 15 coupon swings, 16 curtsy lunges, 30 mountain climbers.
Round 3: Team coupon rifle carry for 400 meters, 30 speed skaters, 15 coupon curls, 15 sumo squats with coupon, 30 reverse crunches.
Round 4: Team stadium stairs for a circle, 15 power jacks, 15 coupon triceps extensions, 16 reverse lunges, 30 Russian twists.
Close out: One more 400 meter lap with 100 meter coupon rifle carry them stop to do 25 pickle pounders, 100 meter rifle carry then stop to do 25 merkins, 100 meter rifle carry then stop to do 15 overhead shoulder presses, finish it off with 100 meter rifle carry.

End in COT

Location: Black Ops
Date: 2023-10-27
Weather: High 60s – cloudy

Q: Chewbacca
PAX: 1 – Chewbacca

Warm-O-Rama
Not much

Tha Thang
Cardio in hotel…elliptical, with high settings and a little backwards motion thrown in
Went fairly hard for 2 miles

End in COT

Location: Black Ops
Date: 2023-10-26
Weather: 60 and rainy

Q: Chewbacca
PAX: 1 – Chewbacca

Warm-O-Rama
Stretchy stuff

Tha Thang
Free weights w/ chest and back focus (3 rounds each)
100 sit-ups (25 per set)
100 merkins (various reps and angles/styles)

End in COT

Location: Gridlock
Date: 2023-10-28
Weather: 60s – a little rainy at times

Q: Incognito
PAX: 24 – Tatanka, Golden Shower, LeBron, Zebra, Oshag, Santa’s Little Helper, Muck, Buffet, Buzz Kill, Chewbacca, Subject Matter, Steve-O, Sous Vide, False 9, Lincoln Log, Bam, Axeman, Flu Shot, Radio, Corn Dog, Baby Driver, Molar, Incognito, Phalanges

Warm-O-Rama
Baby Arm Circles
Happy Baby
Runner’s Stretch

Tha Thang
Little Baby Crunch IC
Little Baby Squats IC
Little Baby Merkins IC
Chat Jacks IC

Moseyed to upper tennis courts
Sleeping Hillbillies IC
Mosey to Tennis Courts
Sleep Walkers 1-2-3
1 Squat
2 Frankensteins
3 Walking Lunges
Repeato, increase squats by 1, same ratio of others
2 Squats
4 Frankensteins
6 Walking Lunges
3 Squats
6 Frankensteins
9 Walking Lunges
etx. to the end of the Tennis Court

Mosey to football coupons and partner up
Curls and Morning Woods
Lift Coupon over Head and Burpees
Squats and Bench Press

Circle of Pain
Chattarockers IC
Little Baby Merkins IC
Little Baby Squats IC

Competition Time
Egg Toss
Losers did 5 burpees each round
The winners got a long sleeve t-shirt – the winner was Steve-O and BAM; congratulations

Mosey back to flag

Congratulations to all and congratulations to all the new dads

End in COT

Location: Sherwood
Date: 2023-10-27
Weather: 67

Q: Bootlegger
PAX: 7 – Bootlegger, Golden Shower, Corn Dog, Muck, Zebra, Swift, Buzz Kill

Warm-O-Rama
None

Tha Thang
Pax rucked to stadium and broke into two-man teams. Teams did 300 ruck pack step-ups and 300 ruck pack incline merkins. While one pax was working towards the total, the other pax rucked 100m. After 600 reps were complete, pax rucked back to the start.

End in COT

Location: Gridlock
Date: 2023-10-26
Weather: “Whether ’tis nobler in the mind to suffer the slings and arrows of outrageous fortune, or to take arms against a sea of troubles And by opposing end them. ” William Shakespeare

Q: Muck
PAX: 11 – Incognito, Buzz Kill, Corn Dog, Axeman, Morpheus, Flu Shot, Oshag, Santa’s Little Helper, Baby Driver, Hoser, Muck

Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch (switch)
– Cross feet, bend and hang (switch)
– Tricep pulls, behind head (switch)
– Arms across (switch)
– Grass grabbers (10, IC)

Tha Thang
Started off with one round of exercise dice. (Was planning on doing two rounds, but shooters were having trouble keeping the dice in front of them.)

Then a mosey to the coupons for some Benjamins (every round equals 100).

25 Curls >>> 25 Lunge steps >>> 25 Squats >>> 25 Lunge steps back to coupons

25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips back

25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back

25 Coupon swings >>> 25 High Knees >>> 25 American Hammers >>> 25 High Knees back

25 Bench Presses >>> 25 Side shuffles >>> 25 Cross crunches >>> 25 Side shuffles back

These hardcharging pax were so “en fuego”, we repeated rounds 1 and 2.

Mosey back to the flag. Wrapped up with 30 more Big Boys.

Little known fact… Benjamin Franklin founded the first public library and first public hospital. (Sometimes I get sick of reading so much. Get it? Hospital,? Library? Sick of reading?) I crack myself up.

End in COT

Location: Birds Nest
Date: 2023-10-23
Weather: A crisp 37

Q: Quick Match
PAX: 3 – Bootlegger, Doc Holiday, Quick Match

Warm-O-Rama
Nah

Tha Thang
Rucked approximately 2.5 miles. Stopped to do 25 step ups on a retaining wall, 25 calf raises at the dog park, and 100 meter uphill sprint.

End in COT

Location: Sherwood
Date: 2023-10-25
Weather: 55 and nice!

Q: Sous Vide
PAX: 5 – Sous Vide, Corn Dog, Zebra, Chewbacca, Armstrong

Warm-O-Rama
None.

Tha Thang
We rucked!

End in COT

Location: Gridlock
Date: 2023-10-24
Weather: 55

Q: Bootlegger
PAX: 12 – Bootlegger, Baby Driver, Oshag, Flu Shot, Sparrow, Muck, Sous Vide, Buzz Kill, Incognito, Axeman, LeBron, 49er

Warm-O-Rama
Stretch OYO

Tha Thang
Pax ran trail to the other baseball parking lot. Pax did 11s with merkins and big boys. Pax ran to the parking lot by playground. Pax did 6s with pull ups and jungle boy squats. Pax ran to the flag and did five ab exercises.

End in COT

Location: Easy Day
Date: 2023-10-24
Weather: 51 under the stars

Q: Gwazi
PAX: 3 – Gwazi , Tonka, Golden Shower

Warm-O-Rama
OYO

Tha Thang
Rucked around AO, stopping occasionally to conduct some Mericans and SSH, with a release run to the finish

End in COT

Location: Gridlock
Date: 2023-10-23
Weather: Cool but great

Q: Oshag
PAX: 5 – Oshag, Muck, Flu Shot, Sous Vide, Buzz Kill

Warm-O-Rama
Stretches on your own

Tha Thang
Ruck to pull up shelter – 1-2-3-4-5 ladder with pull-ups and Merkins
Ruck to tennis court stairs – 10 Warrior curls then alternating ruck and sprint for a lap, then 10 Warrior curls. Repeated about 4 times. Ruck back to the flag for a little Mary.

End in COT

Location: Gridlock
Date: 2023-10-21
Weather: Dark and Cool

Q: Buffet
PAX: 12 – Morpheus, Dr. Quinn, Zebra, Bam, Flu Shot, Axeman, Radio, Molar, Chewbacca, Baby Driver, Buffet, Steve-O

Warm-O-Rama
Various arm stretches
Dynos

Tha Thang
Full body coupon beatdown with partner

High reps while partner ran down hill preformed 15 LBC and Bernie’s back and swapped.

150 curls
100 thrusters
100 rows
75 man makers (most modify to 50)
50 lunge, lunge, squats

Till 7:55 Ultimate football preparation for Thanksgiving
(Opponent score=five merkins)
Loser=five merkins

also had “Lowrider” in the pax (but not found in Slack)

End in COT

Location: Easy Day
Date: 2023-10-21
Weather: 40, but nice

Q: Golden Shower,Tonka
PAX: 3 – Tonka, Gwazi , Golden Shower

Warm-O-Rama
None

Tha Thang
Ruck around AO, exploring paths and trails, stopping every 12 minutes to either SSH or Merican

End in COT

Location: Birds Nest
Date: 2023-10-19
Weather: Cool and Clear

Q: Doc Holiday
PAX: 4 – Doc Holiday, Big E, Manchild, Bootlegger

Warm-O-Rama
On You Own

Tha Thang
1/4 mile buy in run
10 Alt Coupon Merkins
10 Coupon Curls
10 Coupon Front Overhead Presses
10 Coupon Goblet Squats
10 Coupon Bent Rows
10 Coupon Split Squats Left
10 Coupon Split Squats Right
10 Coupon Stiff Leg Dead Lifts
Mosey Up and Down Football Field
Repeat Until Out of Time

End in COT

Location: Sherwood
Date: 2023-10-20
Weather: Low 50’s and light rain

Q: Chewbacca
PAX: 3 – Buzz Kill, Jello Shot, Chewbacca

Warm-O-Rama
Not much. We rucked up and did lunge walks, knee pulls, and open gates as we headed to the street.

Tha Thang
Mumble rucked around the far side of stadium until we got to amphitheater-type stairs near Gate 1.
Did a series of exercises w/o rucks: burpees, incline merkins up the stairs, LBC, Freddy Mercury’s, derkins down the stairs, then curls and rows with rucks.
Then mumble-rucked the other king way around and stopped to do a few high step ups near the planters and then kept going back to the parking lot.
Got back with 5 min to kill so we did modified Mary focused on upper body
Closed out with some nice crisp SSH.

End in COT

Location: Gridlock
Date: 2023-10-19
Weather: What do you do at 52°F? Surf!

Q: Flu Shot
PAX: 11 – Santa’s Little Helper, Oshag, Buzz Kill, Steve-O, Phantom Menace, Wood rider (DR), Baby Driver, Axeman, Hoser, Muck, Flu Shot

Warm-O-Rama
Welcomed pax to F3, introduced myself, went through disclaimer.
Various stretching, updog, downdog, AVs IC,
Moseyed (sp?) Up to the coupon cache.

Tha Thang
Being thankful and excited to get back to Maui in a few weeks, Q led pax through a SURFING lesson:
Single leg squats one each leg
Ultimate arms
Romanian deadlifts one each leg
Freddie Mercury 4 count
Incline merkins
No surrenders
Gearshift – from plank, slide coupon in shape of a 4 speed, no reverse, only going forward!
Started w 10 reps each, then dec’d by 1 each round, separated by a board carry around the first tier of the PL.
Q had so much fun he forgot the time, and ended w everyone surfing the PL back to the flag. Like every wave, it was done quicker than we wanted.
2nd F announcements included reminder of Armstrong inviting pax out to his house, and that anyone can do that, great example. Praise and prayers for Wally’s family and the other new 2.0s on the way.
3rd F announcements included summary of the bible study, as well as prayers for Woodrider and Muck both traveling.

End in COT

Location: Gridlock
Date: 2023-10-17
Weather: Cool but good

Q: Oshag
PAX: 10 – Oshag, Swift, Corn Dog, Splitter, Bettis, Steve-O, Sous Vide, Axeman, Buzz Kill, Hoser

Warm-O-Rama
Mosey to basketball courts and Dynos

Tha Thang
Celebration of life. Rep count was set by the number of free throw misses by each group. Line exercises included – merkins at the baseline each time – SSH, squats, Supermans, Bonnie Blairs, Smurf Jacks, T-Jacks, BBS.

Ran both courts 2 times. After the second revolution, went 50 rounds with the Beep test.

End in COT

Location: Birds Nest
Date: 2023-10-16
Weather: 40s

Q: Bootlegger
PAX: 4 – Bootlegger, Manchild, Doc Holiday, Quick Match

Warm-O-Rama
Walk to start

Tha Thang
Pax split up into groups of two and completed 500 ruck pack incline merkins and 500 ruck pack step ups. While one pax worked toward the totals, the other rucked 200 meter with pack starting and ending with 10 front lunges. Pax switched until total was complete.

End in COT