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

Location: Gridlock
Date: 2023-10-14
Weather: 62 :clear,drizzle,rain,drizzle,more rain, then heavy rain back at the flag. 🙂

Q: Chewbacca
PAX: 16 – Axeman, Phalanges, Lincoln Log, Zebra, Flu Shot, Hoser, Wally World, Baby Driver, Incognito, Splitter, Molar, Radio, No Mas, Morpheus, The Count (DR), Chewbacca

Warm-O-Rama
Various stretchy things, including a few yoga-type thangs, followed by Dynos in a circle, then Mosey to Tennis Courts

Tha Thang
We divided into 4 groups at the corners of 2 combined courts with each group/team having a different suit of cards to create 4 stations (cardio, upper body,abs, lower body).
– teams rotated thru each station drawing a card and doing the exercise (reps were +10 to the card value, and 25 for face cards)
– when teams got back to their starting spot they instead went into the middle space between courts to do the “Ace in the Hole” which each had 100 reps
– when a team turned over a Joker (traditional) then everyone stopped and did 25 burpees, or a “Sad Clown” Joker had all Pax get on the line and sprint down to the very far end of all the courts

Quick Inspirational/Challenge Note:
For me, the rain made it awesome and memorable and reinforced one of the unique aspects of an F3 principle. Always being outside requires extra grit…it’s that sometimes hard to define quotient that had accelerated my servant leader growth.
To others, it may have sucked.
But it struck me that it’s a great analogy for life. When something hits you, rain or otherwise, do you brace for it and become trepidations or frustrated? Or embrace it? Squeeze out the value from it (like several of us had to squeeze out our shirts before North Lime)!

End in COT

Location: Gridlock
Date: 2023-10-16
Weather: Chilly and a bit wet

Q: Wally World
PAX: 6 – Wally World, Bettis, Muck, Chewbacca, Sous Vide, Buzz Kill

Warm-O-Rama
None

Tha Thang
Rucked along the trail until we got to the shelter. At the shelter, completed 5 rounds of the following exercises:
– 10 decline mericans (feet on the bench)
– 15 butt to the bench squats
– 20 ruck rows while laying down on the bench
Finished with more rucking, which involved some stair laps.

End in COT

Location: MoCo
Date: 2023-10-14
Weather: 62 with water on the ground

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

Warm-O-Rama
Nada

Tha Thang
Group count to 300 while 1 PAX runs around parking lot

CURLS
OUTLAWS
UPRIGHT ROWS
ROCKY SITUPS
THE REAR LUNGE

DOGGIE LEAKS
ALTERNATING SHOULDER TAPS
YOKE WALK

End in COT

Location: Sherwood
Date: 2023-10-13
Weather: Spooooooky

Q: Steve-O
PAX: 7 – Muck, Showcase Showdown, Splitter, Wally World, Flu Shot, Corn Dog, Steve-O

Warm-O-Rama
PAX stretched as needed pre-5:30

Tha Thang
Rucked around Kroger field stopping to do 15, over and over, picked up a couple dogs’ poops (we assume they were from dogs) 1 round of lunge stair climbing in the middle of all the squatting, once we reached the round about near the AO we formed a circle inside of it and did another 15, deep, full range of motion, good squats then rucks off, 25 monkey Humpers, 10 / side RDLs, 15 TNT Toads, 10 more RDLs / side, 25 more monkey Humpers, rucks back on and 15 more deep, full range of motion, good squats, all the while early morning commuters circled us wondering wtp (what the poo) we were doing. Rucked back to AO and did one last round of 15, deep, full range of motion, good squats, rucks off and did monkey humpers til 6:15 hit.

End in COT

Location: Gridlock
Date: 2023-10-12
Weather: 49 and lovely

Q: Axeman
PAX: 17 – Axeman, Sous Vide, Incognito, Oshag, Splitter, Baby Driver, Corn Dog, Flu Shot, LeBron, Hoser, Steve-O, Wally World, Muck, Golden Shower, Tonka, Gwazi , Buzz Kill

Warm-O-Rama
SSH’s and various dynos-high knees, butt-kickers, pigeon pulls, scoops and Frankensteins

Tha Thang
PAX grabbed a coupon or ruck plate and began the lucky 13- 3 sets of 13 minutes each. Each set consisted of 5 exercises done until the 13 minutes was complete. After a one minute rest the second then third set was performed. Exercises were AMRAP during the period and were as follows:
Set 1-
12 Burpees
20 Reverse lunges (2=1)
15 Mercans
20 LBC’s
12 Dips
Set 2-
30 seconds Mtn. Climbers
30 Squats
12 Overhead press
20 Bicycles
10 J-Los
Set 3-
45 SSH’s
30 Ice Skaters
30 Curls
12 Big Boys
30 second side plank left
30 second side plank right

End in COT

Location: Birds Nest
Date: 2023-10-12
Weather: 50 and clear skies

Q: Manchild
PAX: 3 – Manchild, Sour Mash, Doc Holiday

Warm-O-Rama
Stretch

Tha Thang
Ruck around track. 2 pax carry 1 coupon each and the last does not carry anything but his ruck. When the coupon carriers need to switch, pax 1- 30 curls, pax 2- 30 air squats, pax 3- hold plank until the other 2 are complete. Than switch coupon carriers and continue for 40 mins

Last 5 minutes we did abs

End in COT

Location: Gridlock
Date: 2023-10-10
Weather: 50s? Idk there was some debate

Q: Wally World
PAX: 12 – Wally World, Oshag, Steve-O, Sous Vide, Muck, Hoser, Flu Shot, Buzz Kill, Incognito, LeBron, Axeman, Baby Driver

Warm-O-Rama
OYO stretching

Tha Thang
PAX held coupon/ruck weights overhead in rifle carry position for time. When one PAX needed to lower the weight, all PAX stopped & the timer stopped. PAX then completed the following:
– Some form of mosey/jailbreak/Bernie/farmer carry to bottom of the hill and back to the top
– 5 plankjack burpees
– 10 (each leg) single leg RDLs
– 15 leg raises while holding coupon/weight
– 20 curls

PAX finished with a total overhead hold time of 6:54.

End in COT

Location: Easy Day
Date: 2023-10-10
Weather: 41, but not bad

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

Warm-O-Rama
Michael Phelps
Quad Stretch

Tha Thang
Rucked around AO, stopped for Cobra Merkins, SSH, and Jane Fondas

End in COT

Location: Gridlock
Date: 2023-10-07
Weather: In the 40’s

Q: Chewbacca
PAX: 14 – 49er, Axeman, Buffet, Bam, Bo (DR), Chewbacca, Dr. Quinn, Lincoln Log, Molar, Muck, No Mas, TStark, Sous Vide, Wally World

Warm-O-Rama
Some stand around stretches, some Dynos, then follow the leader up thru the parking lot with different running motions

Tha Thang
4 rounds, all the same exercises in descending rep count (20,15,10,5) of the following 10 thangs:
-curls, sumo, calf raises, overhead press, rows, flutter kicks, press, skull crushers, American-hammers…and one other one I can’t recall!
-then rounds of step-ups:40,30,20,10
– finish the round with a s
All lap on 1 level of the parking lot, repeato

Perfect for a weekday…but to fill the time on a Saturday the pax could either star on Round 1 again, do 50 more step ups and a lap, and Somme turned the lap into a little sprint contest complete with trash talk…it was glorious

End in COT

Location: Gridlock
Date: 2023-10-09
Weather:

Q: Zebra
PAX: 9 – Wally World, Golden Shower, Muck, Sous Vide, Flu Shot, Buzz Kill, Oshag, Santa’s Little Helper, Zebra

Warm-O-Rama
None

Tha Thang
Rucked the loop around to the pull up shelter. ~1/2 mile

15 minutes AMRAP:
3 pull ups
7 mercans
10 bench squat ruck press
Sprint 40 yards and mosey back

Rucked back to the parking lot, backtracking to avoid the skunk that stared us down on the path ~3/4 mile

End in COT

Location: Birds Nest
Date: 2023-10-09
Weather: 45 and clear

Q: Doc Holiday
PAX: 5 – Doc Holiday, Quick Match, Manchild, Bootlegger, Ground Rod

Warm-O-Rama
5 minutes on your own

Tha Thang
6 stations
Alt. Block Merkins
50 lb sand bag cleans
45 lb sand bag squats
40 lb kettle bell swings
Tire and sledgehammer lateral swings
Coupon bent rows
Run around the parking lot

Ended in an abdominal circle

End in COT

Location: Sherwood
Date: 2023-10-06
Weather: Perfect

Q: Armstrong
PAX: 5 – Muck, Armstrong, Lansbury, Wally World, Bettis

Warm-O-Rama
10 sets SSH IC
5 Slow-mo Hand release Mercans IC
10 Pickle Pointers OYO
10 sets Windmills IC
10 Superman’s OYO – enjoy the flight!
10 sets of Hello Dolly’s IC
2 laps of stump weaving sprints

Tha Thang
1.) Ruck-up and carry Stumps and Sandbags to the hill
2.) Bear crawl race to the top of the hill. Mosey down.
3.) Run to top of hill. Mosey down.
4.) Bernie Sanders to half-way point of hill. Log-roll down.
5.) Plank take-downs matches or “Grizz-Jitsu”!
6.) All – figure best way to tie 3 Sandbags together so the team can drag them up the hill together.
7.) Ruck back to Flag with all coupons.
8.) Finish with matches of Hunker-down, balancing on stumps.

End in COT

Location: Gridlock
Date: 2023-10-05
Weather: Clear and calm, just right

Q: 49er
PAX: 16 – 49er, Splitter, Sparrow, Golden Shower, Gwazi , Tonka, Corn Dog, Hoser, Zebra, Buzz Kill, Sous Vide, Radio, Wally World, Ollie, Chewbacca, Flu Shot

Warm-O-Rama
Stretching OYO
Side-straddle hops x20 IC
Abe Vigodas x15 IC
Hillbillies x10 IC

Tha Thang
The workout was a meandering walk through the park with rucks. We rucked to the bleachers to grab the slosh pipes. We took both, but only one still has water in it. We took a slow, aimless ruck route that brought us back to the bleachers five minutes before the end of the beat down.

Stopped three times to do 20 merkins and 20 squats with rucks on our fronts.

End in COT

Location: Birds Nest
Date: 2023-10-05
Weather: 65

Q: Bootlegger
PAX: 2 – Bootlegger, Manchild

Warm-O-Rama
300m jog

Tha Thang
1000 reps as a team. While one pax worked towards 1000 reps, the other pax ran 300m.

50 man-makers with triple overhead press
100 WW3 sit-ups with coupon
200 curls
300 coupon sumo deadlifts
200 dips between two coupons
100 alternating merkins on coupon
50 block-over burpees

End in COT

Location: Sherwood
Date: 2023-10-04
Weather: Crispy nice

Q: Steve-O
PAX: 7 – Wally World, Flu Shot, Chewbacca, Sous Vide, Buzz Kill, Corn Dog, Steve-O

Warm-O-Rama
Static stretching of all sorts

Tha Thang
Partner up, upper body exercise at one end done by partner 1 until partner 2 completes the following: bear crawl 10 yards to jail break, leg exercise at far end, mosey back + active recovery exercise, bear crawl.

End in COT

Location: Gridlock
Date: 2023-10-03
Weather: 289K clear skies to appreciate the heavens

Q: Flu Shot
PAX: 10 – Baby Driver, Sous Vide, LeBron, Axeman, Hoser, Chewbacca, Steve-O, Buzz Kill, Phantom Menace, Flu Shot

Warm-O-Rama
Abe Vigodas IC
Grass grabbers IC
Plank-to-sky stretches
Elbow pulls
Quad pulls
Knee-to-chest pulls

Tha Thang
Pax mosied to the football field bleachers and each grabbed a coupon.
VOD is Lam 3:22,23, which refers to God’s mercies being new every morning, and I related to the pax sometimes it feels like forever to get to that new morning. Thus, we did a WAITING exercise, each x10:
Warrior arms (curl-press-tricep-down=1)
Angle grinder
Imperial walkers (2=1)
Turn signals (single arm row)
Imperial walkers again
No Surrenders
Gator bites (v-ups)
Then ran laps around the field, but stopped at each corner to do a descending number of merkins, starting w 16.
Remarked about 2nd F ops, including mancamp, UK soccer game.
3rd F remarks included reiterating the VOD, and praises for all the recent or soon-to-be 2.0s.

End in COT

Location: Easy Day
Date: 2023-10-03
Weather: 56

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

Warm-O-Rama
Michael Phelps
Others OYO

Tha Thang
Rucked around AO, stopping to do Mericans, SSH, and squats

End in COT

Location: Gridlock
Date: 2023-10-02
Weather: A little south of 60 I think – clear

Q: Incognito
PAX: 7 – Muck, Buzz Kill, Sous Vide, Flu Shot, Chewbacca, Bettis, Incognito

Warm-O-Rama
Stretching on your own

Tha Thang
Ruck around the southern portion of the main loop.

Ended up at the lower tennis courts, began at the very first sideline
10 Overhead Press
Rifle Carry to the end of the 1st court
10 Bent Over Rows
Drop Ruck
Run back to start
10 Merkins
Run back to ruck
10 Overhead Press
Rifle Carry to the end of the 2nd court
10 Bent Over Rows
Drop Ruck
Run back to start
10 Merkins
Run back to ruck…hopefully you get the drift

Rucked up and down the steps, then up the steps and back to the flag for an on-time arrival to the flag.

End in COT

Location: Gridlock
Date: 2023-09-30
Weather: 60 and beautiful autumn morning

Q: Radio
PAX: 21 – Tatanka, Incognito, Lansbury, Hoser, Axeman, No Mas, Flu Shot, Subject Matter, Buzz Kill, Chewbacca, Corn Dog, Baby Driver, Molar, Dr. Quinn, Formica, Morpheus, Buffet, Brown Note, Muck, Phalanges, Radio

Warm-O-Rama
Welcome; Michael Phelps while doing a count-a-roma; SSH(8);Abe Vigodas(10); Grass Grabbers(12); Pigeon Pulls; Frankensteins; Butt Kickers; High Knees.
Explained the IPC week 4 challenge workout—both the original version and the modified version.

Tha Thang
The IPC week 4 challenge workout—two options: the original and the modified. Pictures will be provided. Also, included the (3) Kraken Burpees every 5 minutes.

Everyone embraced the work and broke a good sweat while listening to a little Bon Jovi Radio (the guys chose that over Chris Tomlin Radio and Zac Brown Radio).

Moseyed back to Gridlock parking lot. Radio read Psalm 96 aloud and encouraged everyone to listen for a word or phrase that stands out to them personally today. We closed in a COT centering our prayers on the word / phrase God had impressed upon our heart and mind this morning.

Awarded Incognito the F3 trophy today for being so humble and awesome in attacking the original workout!

End in COT

Location: MoCo
Date: 2023-09-30
Weather: 57 with fog

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

Warm-O-Rama
OYO

Tha Thang
Deck of death

Ended with some fitness dice rolls

End in COT

Location: Sherwood
Date: 2023-09-29
Weather: “Clear as a crystal, sharp as a knife, I feel like I’m in the prime of my life.” ~ Billy Joel

Q: Muck
PAX: 9 – Corn Dog, Zebra, Lansbury, Chewbacca, Buzz Kill, Lincoln Log, Steve-O, Muck, Phantom Menace

Warm-O-Rama
Ruck on

Tha Thang
Two mile mumbleruck with PT mixed in. Zebra brought along a sandbag for further enjoyment.

Using a timer, pax did eight stages of 3:30 rucking, 1:30 of AMRAP exercises.

• Good mornings
• Overhead press
• Ruck swings
• Squats
• Curls
• Mercans
• Bentover rows
• Lunge steps

Finished with four minutes of pax choice Mary…. situps, flutters (IC).

End in COT

Location: Gridlock
Date: 2023-09-28
Weather:

Q: Zebra
PAX: 11 – Lincoln Log, Sous Vide, Lansbury, Baby Driver, Chewbacca, Hoser, Buzz Kill, Muck, Flu Shot, Axeman, Zebra

Warm-O-Rama
Static stretching
SSH
Copperhead squats
Grass grabbers
Hillbillies

Tha Thang
Partner 1 sprinted ~40 yards then went to the shelter to do 20 step ups.

Partner 2 alternated max reps for two exercises until 1 returned and traded.

R1 – OH Press/curls
R2 – Bench press/skull crushers
R3 – dead bugs/merkins
R4 – man makers/squat press
R5 – OH hold/plank

Lansbury challenged everyone to create the hand gesture for their F3 name

End in COT

Location: Sherwood
Date: 2023-09-27
Weather: 65 and perfect

Q: Sous Vide
PAX: 4 – Sous Vide, Wally World, Zebra, Buzz Kill

Warm-O-Rama
Dynamic stuff

Tha Thang
Ran to stadium. First corner, 20 plank jacks. Second corner, 19 mercans, third corner, 18 squats and last corner 17 burpees. Continue until you hit zero.

End in COT

Location: Easy Day
Date: 2023-09-26
Weather: 52 with fog

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

Warm-O-Rama
Up, down, left, right, breathe in, breathe put, go

Tha Thang
Rucked around AO, stopping to do SSH, BBSU, and Jane Fondas (all IC)

End in COT

Location: Gridlock
Date: 2023-09-26
Weather: Pleasant

Q: Buzz Kill
PAX: 10 – Buzz Kill, Baby Driver, Oshag, Lincoln Log, Sous Vide, Steve-O, Flu Shot, Corn Dog, LeBron, Muck

Warm-O-Rama
Standard warmup stuff

Tha Thang
11s on the hill

Incline merkin – Bernie up – big boy sit ups
Squats – Bernie up – decline merkins

11s near the football field
Overhead press – lbc

End in COT

Location: Birds Nest
Date: 2023-09-25
Weather: Close to perfect at 62

Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Manchild, Ground Rod

Warm-O-Rama
A little OYO

Tha Thang
PAX paired up to do 100 yard overhead tire toss. While one PAX did the 100 yard toss, the partner PAX did exercises.

The first set was burpees every 10 yards. 2 at the 10, 4 at the 20, 6, 8, 10, 8, 6, 4, 2. The PAX would then switch and the first tire thrower would now do the exercises on the way back. Once back after 200 yards, each PAX had to score a field goal by throwing a tire between the uprights.

Second time down and back the exercise was air squats every 10 yards. 5 at the 10, 10 at the 20, 15 at the 30, 20, 25, 20, 15, 10, 5. PAX would switch and return 100 yards. Each PAX had to score a field goal.

Third exercise was Merkins 2 at the 10, 4 at the 20, 6 at the 30, 8, 10, 8, 6, 4, 2. PAX switched and then had to score a field goal each.

Fourth round was SSH’s. 5 at the 10, 10 at the 20, 15, 20, 25, 20, 15, 10, 5. Each PAX tossed a field goal and that was a rap.

End in COT

Location: Gridlock
Date: 2023-09-23
Weather: Perfect

Q: Oshag
PAX: 17 – Oshag, Bettis, Buzz Kill, Incognito, Dr. Quinn, Chewbacca, Axeman, Radio, Molar, False 9, Wally World, Bam, Subject Matter, Tatanka, Baby Driver, No Mas, Flu Shot

Warm-O-Rama
Dynos in the parking lot

Tha Thang

CINDY 500 – IPC 2023 Week 3

End in COT

Location: MoCo
Date: 2023-09-23
Weather: 50 at the start, felt hotter at the end

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

Warm-O-Rama
Arms, legs, mosey a lap

Tha Thang
Team BOMB, but we aimed to spelled MORNING

300 Team Reps of
M Moutain Climbers (2 is 1)
O OAC
R Rear Lunges (2 is 1)
N No Surrender
I In Cadence Flutter Kicks
N Nolan Ryans
G Good we done, minue Mericans (didn’t make it to here….)

End in COT

Location: Sherwood
Date: 2023-09-22
Weather: 65

Q: Bootlegger
PAX: 6 – Bootlegger, Buzz Kill, Muck, Lansbury, Corn Dog, Chewbacca

Warm-O-Rama
None

Tha Thang
Pax rucked to various parking lots (and behind a sign) while sharing an extra 110 pounds. The music of the day was yacht rock. At the three parking lots and one sign, pax stopped to do the following with ruck packs.

PL1-merkin and leg raise combo(50 reps)

Sign-merkin(1), bear crawl(5), merkin(1), crawl bear(5), repeat five times

PL2-squat(1), forward lunge(5), squat(1), reverse lunge(5) repeat five times

PL3-front plank (30s), side plank (30s), front plank (30s), side plank (30s), front plank (30s)

End in COT

Location: Gridlock
Date: 2023-09-21
Weather: My favorite

Q: Buzz Kill
PAX: 16 – Buzz Kill, Incognito, Bettis, Baby Driver, Chewbacca, Flu Shot, Sous Vide, LeBron, Hoser, Buffet, Lincoln Log, Wally World, Whithle, Oshag, Swift, Corn Dog

Warm-O-Rama
Michael phelps
Arm circles
SSH
Copperhead squats
Knee pulls
Quad pulls
High knees
Butt kickers
Mosey

Tha Thang
Start at station 1 with coupon
Rifle carry coupon to station 2
10 deadlifts
Leave the coupon
Jailbreak to station 3
10 merkins
Jailbreak to station 4
10 big boys
Easy mosey back to your coupon.

Repeat until your coupon gets to station 6. Continue by moseying to the sixes coupon and doing 1 of their rounds. Repeat until all pax make it to station 6.

5 burpee punishment for the q for being confusing.
5 burpee for the pax for being bad at understanding.

Reverse back to the beginning with
Coupon lunges (or farmers carry) to bent over rows
Jailbreak to squats
Jailbreak to American hammers
Easy mosey back to coupon

Stopped early because it sucked.

Much thanks to the group for welcoming me and helping me do something about my health and fitness.

End in COT

Location: Birds Nest
Date: 2023-09-21
Weather: 65

Q: Bootlegger
PAX: 4 – Bootlegger, Quick Match, Ground Rod, Manchild

Warm-O-Rama
Walk to track and stretch

Tha Thang
The Cindy 500:
Five sets AFAP
Set 1:
60 Merkins
40 Thrusters
400m
Set 2:
60 Thrusters
40 V-ups
400m
Set 3:
60 V-ups
40 Jungle Boy Squats
400m
Set 4:
60 Jungle Boy Squats
40 Man-makers
400m
Set 5:
60 Man-makers
40 Merkins
400m

End in COT

Location: Sherwood
Date: 2023-09-20
Weather: Very nice

Q: Wally World
PAX: 8 – Wally World, Buzz Kill, Sous Vide, Oshag, Showcase Showdown, Chewbacca, Armstrong, Swift

Warm-O-Rama
Various hip/leg stretches

Tha Thang
Partnered up – one partner ran to the top of the hill while the other did an exercise/stretch. One of the runs was a bernie.
Exercises/stretches:
– burpees
– pigeon stretch
– dead bugs
– good mornings
– mericans
– side to side hip openers
– clam shells

End in COT

Location: Easy Day
Date: 2023-09-19
Weather: 51…. oh it was glorious

Q: Golden Shower
PAX: 2 – Golden Shower, Tonka

Warm-O-Rama
None

Tha Thang
Ruck around AO, stopping to Copperhead squat and Copperhead Mericans

End in COT

Location: Gridlock
Date: 2023-09-19
Weather: A Crisp 58°

Q: Splitter
PAX: 15 – Splitter, Baby Driver, Oshag, Santa’s Little Helper, Sous Vide, Incognito, Lansbury, Hoser, Axeman, Corn Dog, Lincoln Log, Flu Shot, Buzz Kill, Chewbacca, Muck

Warm-O-Rama
Misc. warm up stuff

Tha Thang
Head to tennis courts. Sprints go from baseline to the start of the last court. Coast through to finish. (100yrds of sprint, 15 yrds of coast).

Each sprint begins on the coaches count. If anyone jumps offside, the team has 10 burpees to help reinforce our memories.

5 warm up sprints ranging from 50% to 90% output

13 sprints at full go

Finish back at flag with some American hammers, gas pumpers, merkins, and Carolina dry docks

End in COT

Location: Gridlock
Date: 2023-09-18
Weather: Crystal clear… like the girl who turned me down for prom. But I digress. 🙂

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

Warm-O-Rama
No-o-rama

Tha Thang
Traditional Muck Ruck. Fast paced 2.4 mile mumbleruck loop. Seven stations of 20 squats and 20 mercans.

End in COT

Location: Gridlock
Date: 2023-09-16
Weather: Low 50’s

Q: Incognito
PAX: 18 – Splitter, Corn Dog, Brown Note, Baby Driver, Lincoln Log, Wally World, Sous Vide, Zebra, Subject Matter, Axeman, Radio, Flu Shot, Chewbacca, Buffet, Dr. Quinn, Bam, Incognito, Steve-O

Warm-O-Rama
During the stretching, explained some things about humility
I’m qualified to teach humility because when it comes to being Humbler, I’m the best at it. A good quote for being humble is to “think less of yourself” – I could help them with this because no one thinks any less of our PAX than I do!
Some stretching
Mosey
Arm Circles
Mosey
Tricep Stretches
Mosey
Side Leans
Mosey
Stir the Pot
Mosey
Why be humble? Proverbs 22:4: True humility…leads to RICHES, HONOR, & LONG LIFE

Tha Thang
6 rounds of Pullups and Merkins with 1 minute break between each round
At the beginning of the WO, everyone claimed they could do 100 pullups – NO ONE did. They were humbled.
Mosey to football field
Catch Me If You Can around the perimeter
Steve-O thought he came in first…even though he finished dead last. He was Humbled.
Went to the bleacher and grabbed some coupons
Did various Curl exercises
Last Thang was ~10 minutes of cardio (30 seconds on, 10 seconds off) doing each exercise for two 30 second intervals
SSH’s
3 cross jacks and 1 jump squat
Plank – jumping your feet up, back, out, and in
High Knees
Super-Skaters
Broad Jumps
Mosey back to flag
Closed with a great motivational speech on the need to be humble.
So crucial for these HIM to be humble as all of them have so much to be humble about!

End in COT

Location: Sherwood
Date: 2023-09-15
Weather: Crisp

Q: The Janitor
PAX: 8 – Oshag, Buzz Kill, Showcase Showdown, Swift, Muck, Armstrong, Chewbacca, The Janitor

Warm-O-Rama
Stretched and did some side straddle hops

Tha Thang
Good Ol Fashioned Mumble Ruck. We rucked around the athletics complex.

End in COT

Location: Gridlock
Date: 2023-09-14
Weather: 52 – perfect for a day with a lot of running

Q: Incognito
PAX: 20 – Splitter, Buffet, Wood rider (DR), Muck, Baby Driver, Hoser, Flu Shot, Steve-O, Sparrow, Lansbury, Oshag, Corn Dog, Sous Vide, Axeman, Chewbacca, Incognito, Santa’s Little Helper, Phantom Menace, Buzz Kill, Swift

Warm-O-Rama
Stretch before it starts

Tha Thang
400m run
5 BDE Burpees (burpee with jump lunge left, jump lunge right, and squat = 1 rep)
400 meter run
5 BDE Merkins (down to hand-release Merkin, up with left-knee to left-elbow, down to hand-release Merkin, up with right-knee to right-elbow, down to hand-release Merkin = 1 rep)
Rinse and repeat for 45 minutes!

End in COT

Location: Birds Nest
Date: 2023-09-14
Weather: 60

Q: Bootlegger
PAX: 2 – Bootlegger, Manchild

Warm-O-Rama
Walk to track

Tha Thang
IPC Week 2:
400m
BDE Burpees
400m
BDE Merkins
Repeato for 45 min AMRAP

End in COT

Location: Gridlock
Date: 2023-09-12
Weather: 65 and perfect

Q: Sous Vide
PAX: 12 – Axeman, Sous Vide, Wood rider (DR), Flu Shot, Hoser, Muck, LeBron, Incognito, 49er, Swift, Baby Driver, Wally World

Warm-O-Rama
Dynamic stuff

Tha Thang
Went to the baseball entrance. Did 10 minutes of walk sits. When you had to stop, we ran one big lap around the parking lot and did 30 mercans. I think @swift did 10 minutes straight but you’ll have to ask him. We then did 10 hill sprints.

End in COT

Location: Gridlock
Date: 2023-09-09
Weather: Give me more 64°F

Q: Flu Shot
PAX: 19 – Santa’s Little Helper, Oshag, Phalanges, Bam, Buzz Kill, Wally World, Sous Vide, Axeman, Zebra, El Fed, Incognito, Radio, Subject Matter, Tatanka, False 9, Molar, 49er, Muck, Flu Shot

Warm-O-Rama
Some stretching OYO
Elbow pulls
Good morning stretch
Abe Vigodas IC
SSH IC

Tha Thang
Mosey up to the shelter coupons where Pax were given a history lesson regarding today’s workout. Little known fact, “(Don’t fear) The Reaper” was actually written about this workout, encouraging people to get out and try it. Producers liked the beat, but changed lyrics – dang corporate.
Pax partnered up and handled as follows:
Real manmakers x50
Each arm curls x100
Aussie mountain climbers x150
Pull-up the coupon x200
Each leg squats x250
Reverse crunches x300
After facing the REAPER, Pax ran a snake loop through the parking lot with a jailbreak after the last corner AYG to the flag. Mary time included 20 showcase fondas, 10 each leg, and a sunflower run.
2nd F announcements included 9-11 stair climb, and encouragement from Muck about “Freed to Lead,” one of the books from the F3 starters.
3rd F announcements included prayers for a number in our Pax regarding health matters, and praise and guidance for Buzzkill’s 2.0 and his baptism, praise God.
Ebd in COT and name-o-rama.

End in COT

Location: Birds Nest
Date: 2023-09-07
Weather: 71 and wet

Q: Quick Match
PAX: 5 – Doc Holiday, Bootlegger, Quick Match, Manchild, Ground Rod

Warm-O-Rama
OYO

Tha Thang
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

End in COT

Location: Gridlock
Date: 2023-09-07
Weather: Summer, you’re leaving way too soon

Q: Muck
PAX: 14 – Baby Driver, Corn Dog, Lansbury, Sous Vide, Zebra, Buzz Kill, Hoser, Steve-O, Phantom Menace, Santa’s Little Helper, Oshag, Incognito, Flu Shot, Muck

Warm-O-Rama
OYO

Tha Thang
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).

Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps

If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed

Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

45 minutes hard stop.
Modifications were used often by YHC.

End in COT

Location: Easy Day
Date: 2023-09-07
Weather: 68 and clear

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

Warm-O-Rama
None

Tha Thang
Rucked around AO, stopping to do Mericans, SSHs, and Squats.

End in COT

Location: Sherwood
Date: 2023-09-06
Weather: Humid but nice

Q: Steve-O
PAX: 3 – Steve-O, Splitter, Bettis

Warm-O-Rama
Static stretching featuring good mumble chatter and catching up

Tha Thang
2.5ish mile run, 8 good morning burpees around the 1.5 mile point, approximate mile pace of 10:45 unadjusted for the burpee break. All of this is SteveO mental math and guestimation.
Upon return to the AO, 8 more good morning burpees then PAX went right into multiple, strenuous, difficult plyometric exercises. Ended 3 minutes early due to all 3 of us considering death

End in COT

Location: DR Post by Pax
Date: 2023-09-06
Weather: 64 and breezy

Q: Chewbacca
PAX: 1 – Chewbacca

Warm-O-Rama
Nope

Tha Thang
IPC : Week 1, but only 35 min for me, AO and Google didn’t like eachbother

End in COT

Location: Gridlock
Date: 2023-09-04
Weather: Clear skies, full hearts, can’t lose

Q: Muck
PAX: 29 – Radio, Hoser, Sous Vide, Buffet, Buzz Kill, Santa’s Little Helper, Oshag, Peach, Giggles, Zebra, Splitter, Axeman, Hose Head (DR), Hi-Hat(DR), Sauerkraut, Poke (DR), Bam, Tatanka, Golden Shower, Flu Shot, Chewbacca, Magikarp, Weird Science, Lincoln Log, Lansbury, Matlock, Joe Dirt, Bush, Muck

Warm-O-Rama
Divide teams. Green team wore pennies. Mosey to the frisbee field.

Tha Thang
Great sunny day for the F3Lex Labor Day Ultimate Frisbee tradition.! Two 25 minute halves. Five minute halftime break. The team scored upon did 10 reps of an exercise of the scoring team’s choice.

In grand F3 core principle fashion, there was no stopping for automatic sprinklers… hot, cold, rain, or shine, or watering the field… makes no difference… play on!

Green Team stacked their roster and won the 1st half. Re-draft at halftime. Non- Green Team took the 2nd half. Q declares a tie game… go kiss your sister. 🙂

End in COT

Location: MoCo
Date: 2023-09-02
Weather: 70s

Q: Deflator
PAX: 4 – Deflator, Golden Shower, Gwazi , Tonka

Warm-O-Rama
Upper body stretches

Tha Thang
3 laps around AO
100 overhead presses with coupon
200 Mericans
300 Squats
3 laps around AO

End in COT

Location: Sherwood
Date: 2023-09-01
Weather: Perfect

Q: Oshag
PAX: 5 – Oshag, Lansbury, Bootlegger, Corn Dog, Chewbacca

Warm-O-Rama
Dynos

Tha Thang
Ruck to the stadium.
Dropped the rucks, ran a length of the stadium and placed a flashlight on the corner, ran back to the rucks, 2 or 3 of the PAX picked up all the rucks and started walking, the other 2 or 3 ran back to retrieve the flashlight and run back to the rucking group, dropped the rucks for a little Mary, then everyone rucked to the next corner — repeato until we ran out of time.

Tried to enter the stadium and do a couple of rounds on a ramp but Derrick kicked us out. Good dude, just doing his job, doesn’t understand F3 runs this town. He’ll get better.

End in COT

Location: Gridlock
Date: 2023-08-31
Weather: Crisp

Q: Steve-O
PAX: 13 – Sous Vide, Zebra, Muck, Oshag, Hoser, Lag Bolt, 49er, Flu Shot, LeBron, Chewbacca, Buzz Kill, Incognito, Steve-O

Warm-O-Rama
Various static stretching, Bear crawl inchworm, mosey to coupons

Tha Thang
3 man teams, 3 stations, much leg

End in COT