Tag: backblast

Location: Gridlock
Date: 2020-11-23
Weather: Cool and clear

Q: Weird Science
PAX: 12 – Weird Science, Toto, Mister Slate, Pom Pom, Muck, Mule, Sushi, Possum, Axeman, Duggar, Zebra, Radio

Warm-O-Rama
Greeting and disclaimer.
Side Straddle Hops
Put on rucks and ruck

Tha Thang
After a fantastic Ruck-A-Thon the Pax needed a simple ruck to flush out their legs and recover from logging over 250 combined miles!

Rucked from AO parking lot to front parking lot and did a little PT with the rucks. 20 Merkins, 20 Curls, 20 Overhead Presses, and 20 Rows. Then rucked back to the AO parking lot and did 15 squats to finish out the time.

Great turn out for a post Ruck-A-Thon ruck! Great work!

End in COT

Location: Gridlock
Date: 2020-11-20
Weather: Perfect for November Ruck-A-Thon

Q: Muck
PAX: 28 – Incognito, Radio, Lansbury, Mule, 49er, TStark, Oshag, Santa’s Little Helper, Toto, Trilogy, Splash Down, Muck, Mister Slate, Wally World, Ping, Weird Science, Animal Style, Sous Vide, Axeman, My Boy Blue, Sparky, Zebra, Lincoln Log, Duggar, Sushi, Boo Boo, Matlock, Giggles

Warm-O-Rama
On November 20th-21st 27 HIMS along with several 2.0’s and pets set out to complete 24 continuous hours of Rucking in support of Toto (Stefan Kern) and family as they return to Africa as missionaries in 2021.

Tha Thang
Each pax that participated in this event set out to achieve their own personal goals, reach new records of distance and grow in the relationships that are helping to build and serve our local community. This event was a huge success as evidenced by these highlights:

By The Numbers:
250+ combined miles were rucked over the 24 hour period
82+ combined hours of rucking took place between our PAX
$4500+ raised and counting to support Toto’s family
29 – miles logged by Lansbury, who set out to ruck a Marathon and then returned with his 2.0’s to add a few more miles
1 to 72 – The age range of ruckers and 2.0’s that participated in the event

• Great work by 49er to set personal distance and time records on your journey to better health and fitness
• Oshag was the only other PAX outside of Lansbury to hit the 20+ mile mark and he didn’t lose any flags in the process!
• Great work by 2.0’s that participated: Matlock, Eazy E, Giggles, Trilogy, Maggie, Kate and Aubree
• Great idea by Muck to support our brother as we Plant Grow and Serve in our community and beyond!

End in COT

Location: Paddock
Date: 2020-11-20
Weather: Nice

Q: Whitewall
PAX: 6 – Whitewall, Oshag, Zebra, Santa’s Little Helper, Weird Science, Duggar

Warm-O-Rama
Put rucks on and started rucking.

Tha Thang
Rucked for 40 minutes.

End in COT

Location: Gridlock
Date: 2020-11-21
Weather:  Cool and overcast

Q: Zebra & Lincoln Log
PAX: 20 – Muck, Pom Pom, Sous Vide, Rhoda, Wally World, Axeman, Oshag, Santa’s Little Helper, Sparky, Possum, Wolverine, Animal Style, Toto, Weird Science, Lincoln Log, Duggar, Count Chocula, Incognito, Sushi, Zebra

Warm-O-Rama
16 Pax circled up on the basketball courts with rucks on while Sous Vide, Animal Style and Weird Science continued rucking the trails of Gridlock. The verbal disclaimer and a quick review of the 5 core principles of F3 was made.
Lincoln Log led the group in stretching and Warm-O-Rama
Merkins IC
Runner Stretch, Plank, Downward/Upward Dog
Copperhead squats IC
SSH IC

Pax were counted and divided into two platoons for the remainder of the morning.

First task as platoons: Overhead Ruck hold competition. Last man standing’s team wins. Losing team would suffer additional punishment.
The competition was close with the final two competitors and both teams completed 10 Merkins with ruck on.
Platoons were instructed to head to the pull up shelter.

Tha Thang
1st Movement: Team Weight
Platoons arrived at the pull up shelter only to find a picnic table filled with additional weights they would bear for the remainder of the morning. Each team received 2 sandbags, 4 concrete pumpkins (Boo Boo’s creation) and a 40+lb slosh pipe.
Work at the pull up shelter – 30 ruck step ups. With Duggar back in the mix, the PAX were far too chatty and clearly not given enough work, so 20 additional step ups were assigned.
Next was a 1 min ruck plank with added time if any failed to stay off the ground
Platoons were instructed to move as a platoon to the cones located next to the pool parking lot

2nd Movement: Get In Line
Platoons lined up socially distanced.
While holding Al Gore, the PAX at the back of the line bear crawled to the front until each PAX has advanced forward
Next, holding plank, the PAX at the back lunge walked to the front
Teams were instructed to secure weights and head to the Hanz and Franz hill.

3rd Movement: Hill Climb
Pax descended the hill to the bottom and returned to the top 2x
We completed 30 flutter kicks in cadence while holding rucks up
Teams were directed to move weights to the scoreboard

4th movement: Omaha Drill Finale
Weights and rucks were dropped at the scoreboard and PAX lined up on the field
We completed 4 movements at the Q’s direction all the way across the field: Mosey, Bear Crawl, Army Crawl and Jailbreak

We carried the weights back to the AO and finished the morning off with Sous Vide’s bacon explosion breakfast.

Welcome to FNG Rhoda!

End in COT

Location: Gridlock
Date: 2020-11-19
Weather: Upper 30’s – Pretty Nice

Q: Incognito
PAX: 15 – Possum, Axeman, Oshag, Pom Pom, Mister Slate, Pee Wee, Zebra, Splash Down, Wally World, Muck, Incognito, Animal Style, Toto, Sous Vide, Purple Rain

Warm-O-Rama
Knee Hugs
Frankensteins
Various Others
Various Run in Place Moves

Mosey to Basketball Court
Bearcrawls
5 Burpees
Crawlbears
Groucho Walk
5 Burpees
Reverse Groucho Walk

Tha Thang
Mosey to Pullup Shelter
Partner up – one partner does set, then other partner does set
5 Pullups
10 Merkins
10 Air Squats
10 Gas Pumpers
Run to end of Parking Lot

Repeato – only 2 sets of each thing
Repeato – only 3 sets of everything
Repeato – only 4 sets of everything
When doing the sets DON’T BACK DOWN – at least that’s what Tom and the Heartbreakers had to say about it.

Mosey to Flag
10 Burpees
5 Burpees

Next Q – per Wally World’s dire pleading: Katy Perry and Taylor Swift!

End in COT

Location: Paddock
Date: 2020-11-18
Weather: Too cold for Lansbury and Duggar to show up!

Q: Weird Science
PAX: 5 – Weird Science, Oshag, Sous Vide, Whitewall, Santa’s Little Helper

Warm-O-Rama
Waited for a possible Duggar appearance and then started rucking to stay warm.

Tha Thang
After a controversial Pilates and Barre Q yesterday, the Q opted for an old school ruck with PT workout.

We rucked for a while and then did 20 squats, 20 Merkins, 20 curls, 20 overhead presses, and 20 rows. Then rucked for a while and repeated. Rucked the rest of the time.

It was nice to have some RESPECT at The Paddock! Hope to see you all again!

End in COT

Location: Gridlock
Date: 2020-11-17
Weather: 40s and clear.

Q: Lansbury
PAX: 19 – Ping, Incognito, Wally World, Lincoln Log, Toto, 49er, Purple Rain, Raquel, Oshag, Muck, Possum, Mister Slate, Sous Vide, Santa’s Little Helper, Animal Style, Zebra, Joella , Bear Claw, Lansbury

Warm-O-Rama
Mosey to the playground.

Tha Thang
Tabata Barre (4 x 4 of 40/sec work 20/sec rest)
Rhythm Barre Squat + Overhead Clap
Side Barre Raise + Arm Raise
Barre squat + hug
Double Tap Curtsey Lunge

Pyramid of Pain:

1:00 – 25 Saturday Nights

2:00 – 25 Saturday Nights + 25 Hand Release Merkins

3:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s

4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops

4:00 – 25 Saturday Nights + 25 Hand Release Merkins + 20 Double Tap Freddy Mercury’s + 40 Skater Hops + 25 Burpess

Mosey back to base.

End in COT

Location: Gridlock
Date: 2020-11-16
Weather: 35 degrees F

Q: Mister Slate
PAX: 13 – Mister Slate, Possum, Ping, Zebra, Ronaldo, Pom Pom, Purple Rain, Radio, Axeman, Muck, Wally World, Mule, Sous Vide

Warm-O-Rama
Light stretch

Tha Thang
1. Ruck for speed with heavy stuff
2. intermittent stops to lift more heavy stuff (aka body weight)

Impromptu VQ

End in COT

Location: Foxhole
Date: 2020-11-14
Weather: Chilly – yet satisfying

Q: Animal Style
PAX: 5 – Sparky, Weird Science, Lansbury, Zebra, Animal Style

Warm-O-Rama
Michael Phelps; arm across; arm over top; arm circles forward/backward; hanging little johns (bend over from the front, touch your toes), spread legs rock left/right/ middle, on floor leg in grab toe, leg over twist torso, spread legs grab toe, down the middle palms to the floor; balance test (leg over thigh one leg squat hold to knee to chest hold to swing leg out hold high to foot to knee hold – never losing balance on that one leg); lap around the church

Tha Thang
This is the remix of 10/10/2020 foxhole workout- playlist was early 90s dance /hip-hop (middle school vibe for me) – different feel and mix. Kicked off with “This is how we do it” – Montel Jordan

Started at favorite spot #1 and paired off to complete the cumulative reps while the other went down and back across the parking lot:
1) 100 merkins / back pedal & sprint back
2) 200 crunches / karaoke & sprint back

Mosey to coupons/favorite spot #2- again same pairs one down back exercise while the other does stationary exercise/ switch:
3) coupon hold straight out (like Oktoberfest)/lunge walk
4) low squat hold / farmer carry x2
5) stir the kettle (horizontal circular motion with coupon) / side lunges
6) plyo push-up (coupons on either side press up from floor to coupon) / skip x2
7) sumo lift / bear crawl x2
8) coupon curls / coupon carry to other side – 10 step ups & return x2

Finished that and saw we still had some time- moseyed to meeting spot where Lansbury led some timed squats, A-rods (to “rump shaker” nonetheless), and cha-chas. Last 5 mins burpies every time MC Hammer said “u can’t touch this” to the song of the same name.

End in COT

Location: Gridlock
Date: 2020-11-14
Weather: Chilly and clear… which was like a girl in high school that turned me down for a date once.

Q: Muck
PAX: 10 – Sous Vide, Possum, Axeman, Mr. Hand, Incognito, Hertz, Wally World, Oshag, Pom Pom, Muck

Warm-O-Rama
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Michael Phelps
– Arms across the body stretch (switch)
– Tricep pulls (switch)
– Grass grabbers, 10, in cadence

Tha Thang
Started with a little Uno… everyone played three cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverses and Skips: 10 of the exercises of that color

Draw Twos: 20 of the exercises of that color

WILD – 5 Burpees

DRAW +4 – Run, short parking lot loop

Then, a mosey to the basketball court for some Field of Dreams:

In teams of twos and threes, the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance.

Note: to level out our “aggregate” average, Wally World upped his burpees to 15.

When the last team completed their burpees, we ran a loop around the tennis courts.

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Squats

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: Cross crunches (elbows to opposite knees)
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips

Home
• Burpees (10)

Once four rounds of F.O.D. were completed, it wasn’t enough. The Pax demanded, “ONE MORE MUCK! ONE MORE ROUND!” So, we got one more round in. With a lump in his throat, the Q quietly brushed back a tear of admiration for these hard charging warriors.

Back to the flag for about three minutes of Mary:
• Box Cutters, 10, in cadence
• LBC’s

“People will come Ray. The one constant through all the years, Ray, has been baseball. America has rolled by like an army of steamrollers. It has been erased like a blackboard, rebuilt and erased again. But baseball has marked the time. This field, this game: it’s a part of our past, Ray. It reminds of us of all that once was good and it could be again. Oh… people will come Ray. People will most definitely come.”

End in COT

Location: Paddock
Date: 2020-11-13
Weather:

Q: Lansbury
PAX: 5 – Lansbury, Mister Slate, Whitewall, Raquel, Weird Science

Warm-O-Rama
Mosey around parking lot. 20 SSH. OYO stretching.

Tha Thang
100 Plank Jacks
100 LBCs
100 OHC
75 Squats
75 Merkins
25 Big Boy Sit-ups
25 Squat Jumps

Dip when directed to start wearing purple by our favorite gypsy punk rockers.

End in COT

Location: Gridlock
Date: 2020-11-12
Weather: A tad chilly, but we like our salad chilled

Q: Muck
PAX: 12 – Splash Down, Sous Vide, Animal Style, Possum, Pom Pom, Raquel, Axeman, Wally World, Zebra, Mister Slate, Pee Wee, Muck

Warm-O-Rama
– Michael Phelps
– Runners stretch, side to side (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence (10)

Tha Thang
Diego (Dora’s cousin, only a little tougher)…

1) Mosey to coupons…

2) Take coupons to hill by scoreboard (everyone with a coupon)

3) Partner up… one PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete. We stayed with 11 reps at the bottom in honor of yesterday being Veterans Day:

Top: 50 Tricep Extensions
Bottom: 11 Hillbillies

Top: 100 Shoulder presses
Bottom: 11 Upright rows (carrying your coupon to the bottom and back up)

Top: 150 Curls
Bottom: Lunge walk >>> 11 Squats >>> lunge walk back

Top: 200 Bentover Rows
Bottom: 11 No Surrenders

Top: 250 Mercans
Bottom: 11 Cross crunch situps

Top: 300 – SSH
Bottom: 11 Bench Presses
(carrying your coupon to the bottom and back up)

4) Mosey to return coupon

5) Mosey to flag

6) About 3 minutes of Mary:
– 10 Box cutters, in cadence
– 20 LBC’s
– 25 Ice skaters

The Diego salad is Columbia Steak House’s signature salad and comes with their Nighthawk Special… a Lexington tradition. Stay classy.

End in COT

Location: Paddock
Date: 2020-11-11
Weather: Upper 50’s, light to moderate rain

Q: Boo Boo
PAX: 7 – Boo Boo, Santa’s Little Helper, Weird Science, Sous Vide, Whitewall, Oshag, Zebra

Warm-O-Rama
Our BB Featured Image is of USMC Staff Sergeant Jesse Cottle and his two daughters. In 2009 while in Afghanistan during his 4th deployment Cottle was hit by an IED. In the aftermath, Cottle survived the blast but underwent multiple surgeries and lost both legs from mid-thigh down. In 2019, Cottle and his family received a specially made home on behalf of Gary Sinise Foundation’s Restoring Independence, Supporting Empowerment (R.I.S,E.) program.

Stretching – OYO

Tha Thang
“They carried all they could bear, and then some, including a silent awe for the terrible power of the things they carried.”
― Tim O’Brien, The Things They Carried

5K run with each PAX carrying an American flag.

Each of us physically and mentally carried the thoughts & symbolic representations of the Veterans who God has placed in our lives. My 5K was for both Darla Seitz and her Step-Father Don Funk. Don recently passed but proudly served us as an Air Force Flight Engineer deployed during the Vietnam War. Don carried many ailments with him for the remainder of his life, which were a result of exposure to Agent Orange.

To all our Veterans, we take time on this day to thank you for the commitment and sacrifices that were made selflessly to serve us. Know the burdens you carry are not yours to carry alone. WE WILL ALWAYS HAVE YOUR 6.

‘TILL VALHALLA

“It’s a hard thing to explain to somebody who hasn’t felt it, but the presence of death and danger has a way of bringing you fully awake. It makes things vivid. When you’re afraid, really afraid, you see things you never saw before, you pay attention to the world. You make close friends. You become part of a tribe and you share the same blood- you give it together, you take it together.”
― Tim O’Brien, The Things They Carried

SYITG

(In Honor of D. Seitz, D. Funk, E.D. Lance, A. Lance, G.M. Hadder, E. Rollins, P.S. McCullock, K. Barry, C.R. Smith, B. Foust, W. Jones, P. Cooke, M. Gunton, K. Gunton, S. Goodson, M. Boswell, J. Tomberlain, J. Miles, J. Barnhill, B. Crafton, J. Raffenberg, X. Stewart, C. Lawerence, R. Rayburn, A. Owens, A. Phillips, M. Panasuk, J. Rodgers, W. Tilley, B. Boss)

Prayers for the things we can’t control and healing for those we love. Praise for the blessings of rain and the people God puts in our lives.

End in COT

Location: Gridlock
Date: 2020-11-10
Weather: Not too hot, not too cold-just like Goldilocks porridge

Q: TLC
PAX: 14 – Purple Rain, Raquel, Animal Style, Muck, Sous Vide, Zebra, Pom Pom, Possum, Incognito, Axeman, Toto, Wally World, Boo Boo, TLC

Warm-O-Rama
Michael Phelps
Hamstring Stretch
Standing Stretches
Chest Stretch

Tha Thang
PAX counted off. Chronologically, each PAX led all in an exercise of their choosing. Honored Vets with 22 reps throughout.
Q very grateful to see we are never alone and see that up-close! Amen! Thank you!

End in COT

Location: Gridlock
Date: 2020-11-09
Weather: Awesome

Q: Oshag
PAX: 16 – Oshag, Santa’s Little Helper, Toto, Purple Rain, Sous Vide, Possum, Radio, Honeypot, Splash Down, 49er, Zebra, Lincoln Log, Muck, Boo Boo, Mister Slate, Wally World

Warm-O-Rama
Stretches and things – Avbogottas, Grass Grabbers, dog stuff

Tha Thang
Rucking – we took off towards the other baseball fields and practice our Double-Time pace on the way. Circled back to pick up the 6 and rucked together to the Step-Up Wall. Worked through a 10-Ladder:
10 Step-Ups
10 Overhead Squats (rucks overhead)
10 Curls
10 Squats (rucks on front)
10 Big Boy Sit-ups (rucks on front)
10 Squats (rucks on front)
10 Curls
10 Overhead Squats (rucks overhead)
10 Step-Ups

Rest of the time was spent rucking with intermittent Double-Time pace thrown in.

Mister Slate drop the moving bomb on us. He will be moving his AO to Knoxville, TN in January. He mentioned it’s a good move professionally so we are excited for him but sad to lose him in Lexington.

Godspeed Mister Slate and family.

End in COT

Location: Foxhole
Date: 2020-11-07
Weather: Not too shabby!

Q: Weird Science
PAX: 9 – Weird Science, Zebra, Lansbury, Fannie Mae, TStark, Mule, Sushi, Incognito, Animal Style

Warm-O-Rama
Indian run around building
Toe touches (right, left, center)
Arm circles
Michael Phelps
Imperial walkers
Hillbillies

Tha Thang
We moseyed over to the shed to pick up coupons and carried them to the parking lot where we went to “school”. The Q is a teacher and knows the power of education to shape lives. One of the most highly respected sources of educational strategies is the movie Bill Madison. The Q saw the potential in the Pax and knew if they put in the work, they could graduate like young Billy did!

Graduation requirements were passing kindergarten through 12th grade in one hour. To pass each grade the Pax had to complete a set of exercises and carry their coupons with them to each grade level.
K- 5 man makers
1- 10 ARods
2- 15 overhead presses with coupon
3-20 merkins
4-25 curls with coupon
5-30 lunges
6-35 LBCs
7-40 air squats
8-45 rows
9-50 step ups on coupon
10-55. Side straddle hops
11-60 Mountain climbers
12-65 Overhead claps

After completing the course work, the Q did a learning check to make sure the Pax had mastered the material. Sushi was asked what exercise we completed in 5th grade and answered incorrectly. As a result the Pax had to repeat K-12 again.

We carried our coupons back to kindergarten and repeated each grade again.

After completing each grade a second time, Sushi was asked the same question as before and this time he was correct.

The Pax celebrated graduation by doing our namesake Foxholes (WWI with a merkin) and a few rounds of Pax choice Mary.
-flutter kicks (1 minute)
-ARods (13 for BooBoo)
-planks (1 minute)
-tai chi (1 minute)

Incognito and Animal Style were named co-valedictorians which doesn’t matter at all, but their parents are very proud of them!

During the COT it was observed that there were no Pax that had celebrated their 50th birthday. The Pax of the Foxhole want to extend a welcome to our RESPECTED brothers and hope to see some of you next weekend!

Congratulations to Lansbury for not pooping himself during the beat down!

Knibb High Football Rules!

End in COT

Location: Gridlock
Date: 2020-11-07
Weather: Un-Freaking-Believably Beautiful

Q: Oshag
PAX: 16 – Oshag, Santa’s Little Helper, Possum, Pom Pom, Raquel, Lincoln Log, Muck, 49er, Radio, Mr. Hand, Purple Rain, Splash Down, Honeypot, Wally World, Sous Vide, Hanz&Franz

Warm-O-Rama
Dynos in the parking lot and the 100 song. Half the PAX started in the plank position and half started in an Al Gore. Once the music started, planks and Al’s became active – pulsing squats or dynamic plank. Each time the word 100 was sang, PAX switched positions.

Mosey to the pull-up shelter.

Tha Thang
Made For This – Half the PAX set-up in the shelter for Pull-Ups, Merkins, or Big Boys. The other half did High Knees into a Coach Sherrill each time the phrase Made For This was sung. Everyone loves this, no exceptions. The chatter was nothing but positive. So encouraging.

Mosey to coupons on the football field. Picked up previously deposited landscape timbers x 5. PAX split into groups of 3 for each timber. PAX loaded each timber with 3 coupons for the pair carry.

Number of reps represent 5 days since the election still with no result and the fact that we voted to elect the 46th president of the United States.

Coupon Carry in pairs
10 presses before rotating PAX

Rotation – Non-carry PAX
5 Burpees
46 Side Straddle Hops
Run to catch up with the group and assist with presses. Switch out with one of the group members and continue the carry.

Timber exercise switched to curls.
5 Catalinas
46 Plank Jacks

Timber exercise switched to presses.
5 No Surrenders
46 Mountain Climbers

We didn’t make it to this round, but it would have been fun.
5 x 4 Count Bear Crawls with Merkin
46 T-Jacks

End in COT

Location: Gridlock
Date: 2020-11-05
Weather: Clear and upper 40s

Q: 49er
PAX: 19 – 49er, Raquel, Muck, Oshag, Lincoln Log, Zebra, Pom Pom, Pee Wee, Purple Rain, Wally World, Splash Down, Possum, Animal Style, Toto, Sous Vide, Incognito, Ollie, Mister Slate, Santa’s Little Helper

Warm-O-Rama
It was a dark, clear morning. Two flags flew high over the grassy knoll of the Gridlock parking lot, but one was feared to be lost forever. As the Pax began to gather for the beatdown, one loan figure and his dog rucked up out of the tree line to join us. Aging and sore from completing a round of 100 burpees earlier in the week (for the loss of his first flag), Indiana Oshag looked around frantically for someone to blame for the loss of flag #2, fearful of what the Pax might ask him to do for the loss of a second.

DR Pax – Hot Wheels, F3 Louisville

Started with a Name-a-rama and a count off because I couldn’t believe the size of the crowd on a Thursday. Clearly, the numbers surprised the Pax, as they forgot how to count past 10 and were rewarded with extra merkins to wake up their brains.,

Warmup:
Plank and stretching
Side Straddle Hops IC x20
Grass Grabbers IC x15
Abe Vigodas IC x15

Tha Thang
4 Corners – Round 1 (of the 3 YHC actually planned)
This workout assigned an exercise to each of the 4 corners of the parking lot.

1st Corner – Merkins
2nd Corner – American Hammers
3rd Corner – Bobby Hurley’s
4th Corner – Big Boy Sit-ups

Pax moseyed to the 1st corner for 5 merkins, then the 2nd corner for 10 AmHams, 15 Bobby Hurleys at the 3rd corner and 20 Big Boys at the 4th, then ran across the lot diagonally and started over with 5 AmHams, 10 Bobbys, 15 Big Boys, and 20 merkins. After making the loop and crossing the lot 4 times, Pax had completed 50 reps of each move.

YHC is no archaeologist, but I received an anonymous tip that we should explore the coupon bleacher for the famed Lost Flag , so I directed the men to the Temple of Memory Loss. Sure enough, the flag was planted proudly for all to see in front of the coupon bleachers. We all needed a drink to celebrate the grueling trek, so I broke out the Catalina wine Mixers – 2 sets of 5 OYO.

Next up, we honored another explorer – one who may be even more famous than Indiana Oshag: Dora the Explorer.

Pax paired off with a partner and started 100 squats while their partner crossed the football field, did 5 burpees and returned. When 100 squats were done, we switched to 200 merkins for the rest of our time.

And while I didn’t have a speaker with me, YHC definitely heard the Indiana Jones theme song in my head as I told Indiana Oshag to grab his flag and lead us bravely back to the parking lot for COT.

On a side note, Indiana Oshag left with his flag but managed to leave poor Santa’s Little Helper’s leash behind. Word on the street is that he can have it back for 50 Catalina’s.

End in COT

Location: Paddock
Date: 2020-11-04
Weather: 40’s, clear

Q: Boo Boo
PAX: 2 – Weird Science, Boo Boo

Warm-O-Rama
Stretch: OYO 5 minutes

Tha Thang
10 Ruck Chest Presses
30M Murder Bunnies
10 Ruck Chest Presses
30M Murder Bunnies
(Repeat 2x)

Step Ups with Ruck on (10 Minutes)

‘Till Valhalla
22 Merkins for the 22 veterans who commit suicide each day – YOU ARE NOT ALONE!!

Ruck 15 minutes

Lot’s of discussion about the events of the past 24 hours & the vitriol being seen on social media and experienced in person. I can’t claim the following but it was written by a friend and Pastor Jacob Harris: “Here are a couple of timeless truths to remember for our temporal election cycles:

“Put not your trust in princes, in a son of man, in whom there is no salvation. When his breath departs, he returns to the earth; on that very day his plans perish. Blessed is he whose help is the God of Jacob, whose hope is in the Lord his God” (Psalm 146:3-5).

“Some trust in chariots and some in horses, but we trust in the name of the Lord our God” (Psalm 20:7).

“I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth” (Psalm 121:1-2).

“The king’s heart is a stream of water in the hand of the Lord; he turns it wherever he will. Every way of a man is right in his own eyes, but the Lord weighs the heart” (Proverbs 21:1).

In light of God’s purposes, Paul says to pray for our government officials. “First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way” (1 Timothy 2:1-2).

Our government and politics are important, so we should rightly steward our responsibility. We must also remember that they are not ultimate or eternal. Make sure you are not consumed by apathy or aggression. Do not be careless, callous, or crazy. Instead, follow Jesus and make every effort to walk with humility, kindness, and love toward others.”

I WILL ALWAYS HAVE YOUR SIX

SYITG

End in COT

Location: Gridlock
Date: 2020-11-03
Weather: 35 and clear

Q: Sous Vide
PAX: 11 – Purple Rain, Wally World, Animal Style, Splash Down, Oshag, Possum, Incognito, Muck, Boo Boo, Zebra, Sous Vide

Warm-O-Rama
Dynamic stuff

Tha Thang
In groups of two, one partner stayed to complete an exercise while the other ran 50 yards to do something else. Seven stations as follows.
150 plank jacks and 20 coupon curls.
300 mountain climbers and 5 broad jumps.
200 LBC’s and 5 burpees.
150 squats and 4 tire flips.
150 mercans and 20 leg kicks.
200 side straddle hops and 10 box jumps.
200 coupon presses and farmers walk.

Also, Ollie said he was coming but backed out when he heard we were doing tires and burpees. Just sayin!

End in COT

Location: Gridlock
Date: 2020-11-02
Weather: 28 degrees and clear

Q: Muck
PAX: 13 – Ping, Possum, Boo Boo, Purple Rain, Mister Slate, Pom Pom, Sous Vide, Zebra, Toto, Oshag, Wally World, Muck, Santa’s Little Helper

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)

Let’s roll!!!

Tha Thang
2.4 mile loop around Gridlock.

Six exercise stations:
1. 20 squats, 20 mercans
2. 20 squats, 20 hillbillies
3. 20 squats, 10 no surrenders
4. 20 squats, 20 Imperial walkers
5. 20 squats, 20 mercans
6. 20 squats, 20 Incline mercans

Suggested discussion subjects with your buddy:
• What you’ve learned in 2020
• Where and how you grew up
• Favorite movie
• If you could choose another occupation, what would it he?
• Favorite food
• Why you love F3

Halfway through, some Pax were thinking about the bone chilling cold and wondering if it was all worth it. Then suddenly, upon the horizon, coming up out of the mist, we see Old Glory. It was as if scripted from a movie. Oshag and Santa’s Little Helper brought the inspiration we all needed to persevere.

Prayed for the upcoming election and asked our Father to for order and peace.

End in COT

Location: Foxhole
Date: 2020-10-31
Weather: Clear 34

Q: Sparky
PAX: 5 – Weird Science, Zebra, Animal Style, Mule, Sparky

Warm-O-Rama
Batman arrived. Disclaimer. Everyone dressed appropriately. Start time approximately 7:03. Stretch/warmup.

Tha Thang
Mosey for a coupon. Circled up around the cones. Named an exercise (mircans, burpees, air squats, grass cutters, side straddle hops, baby sit ups, big boy sit ups, overhead press, curls, pull ups). Rolled the dice to know the total number to complete for each exercise. Ended with curls, overhead press, pull ups and sprints.

End in COT

Location: Gridlock
Date: 2020-10-31
Weather: 35 and frosty (cold enough to freeze your pumpkins off), under a nearly full Halloween Blue Moon

Q: Raquel
PAX: 18 – Lincoln Log, Sous Vide, Santa’s Little Helper, Oshag, Radio, Muck, Mr. Hand, Hanz&Franz, Hertz, Incognito, Pom Pom, Wally World, Splash Down, Possum, Purple Rain, Raquel, Toto, Pee Wee

Warm-O-Rama
Michael Phelps, arm stretch across chest and over the head, up/down dog, runners stretch/reach for the sky, Frankensteins (ICx10-because, Halloween)

Gut Busters: To the tune of Ray Parker Jr’s immortal classic, plank for duration of the Ghostbusters theme, rising for a burpee everytime “Ghostbusters” is said, and plankjacks for the keyboard breaks leading up to “I ain’t afraid of no ghosts”.

Tha Thang
Tombstone Toss: 16 pax split into an Orange Team and a Black Team. Mosey up to the scoreboard where two tombstones (coupons) awaited the teams. Each team alternated through 8 members 2x, heaving the tombstone as far as humanly possible. The team that heaved it the furthest was the winner. Lesson: In the words of the immortal Denzel Washington, always bet on Black.

Trick R Treat: The Thang was left to the winds of fate. Pax lined up with Coupons in front of stands at football field. 2 buckets were passed down the line, one containing 32 numbers 10 to 100 (count by ten), and the other containing 32 exercises. Pax chose one exercise and one number per round. Those without costumes added 10% (told ya it mattered), and losing team of the Toss added an additional 10% to the reps chosen (Ex: 10 could be 11 or 12, 50 could be 55 or 60, etc.).

Exercises and Reps included (estimated but likely incorrect):
Curls (30)
Upright Rows (20)
Manatees (10)
Mountain Climbers (80)
Australian Snow Angels in the frost (90)
Fire Hydrants (20)
Spiderman Merkins (50)
Goblet Squats (70)
Falling Triangles (10)
Alabama Ass Kickers (20)
etc…

Moseyed back to the parking lot with 5 left, where the costume wearers got candy, and the wet blankets enjoyed a round of Batwings IC (once again it mattered…get on your Slack people!). Fun was had by all.

End in COT

Location: Paddock
Date: 2020-10-30
Weather: Cool fall morning

Q: Weird Science
PAX: 4 – Weird Science, Whitewall, Zebra, Mister Slate

Warm-O-Rama
Michale Phelps
Arm Circles
Imperial Walkers
Hillbillies
Frankensteins
Toe touch left right center

Tha Thang
Fellowship and looking out for your brothers are a core part of F3. A recent missing poster was sent through Slack to help locate our missing brother Duggar. Since traditional methods have not worked, the Q, inspired by the Halloween season and the movie Beetlejuice, tried a supernatural approach. In the movie saying Beetlejuice out loud 3 times would cause Beetlejuice to appear. Instead of saying Beetlejuice, the Pax decided to say Duggar 3 times to see if he would appear.

Pax took their Rucks to the pavilion and did 6 exercises where the first letter of the exercise started with a letter of Duggar’s name.
D- Dips (10 reps)
U- Upward rows with ruck (10 reps)
G- Groiners (10 reps)
G- Glute Bridges (10 reps)
A- ARods (10 reps)
R- Reverse Lunges (10 reps each leg)

After spelling DUGGAR the Pax said his name and ran around the parking lot.

This was repeated 3 times.

Pax then rucked for the remaining time and looked for Duggar around the AO.

Despite the Pax’s best effort, Duggar did not appear. The Q has not given up hope as Duggar is not a very fast runner and may still be on the way to the AO.

End in COT

Location: Gridlock
Date: 2020-10-29
Weather: 60 and clear

Q: Zebra
PAX: 16 – Pom Pom, Purple Rain, Splash Down, Wally World, Sous Vide, Oshag, Toto, Animal Style, Ping, Boo Boo, Possum, Ollie, Raquel, Muck, Mister Slate, Zebra

Warm-O-Rama
Michael Phelps IC
Copperhead squats IC
Plank, Downward Dog, Upward Facing Dog
Knee Pulls, Pigeon pulls

Mosey to the pull up shelter

Tha Thang
We gathered at the pull up shelter and split into teams of two. Oshag complained about QIC clearly not reading his backblast from Tuesday. We ignored the wind and got to work.

Modified Dora: Split the reps with teams while running to the road and back
50 Pull ups
100 Step ups
150 Merkins
200 Flutter kicks
250 Squats

Moseyed back to the flag. With a minute left, Pax completed as many LBC reps as possible. Then Boo Boo reminded the Q we should finish with the newly coined A-Rod’s which consists of J-Lo’s (low plank hip rock side to side) finished with a pickle pounder.
Pax did 13 A-Rod’s

Look for info to come soon on our “Bless The Rains Ruck-A-Thon” fundraiser for Toto and family

End in COT

Location: Gridlock
Date: 2020-10-26
Weather:

Q: Lansbury
PAX: 16 – Pom Pom, Purple Rain, Wally World, Backdoor, Toto, Possum, Santa’s Little Helper, Oshag, Zebra, Sous Vide, Axeman, Weird Science, Lansbury, Mister Slate, Boo Boo, Dot Matrix

Warm-O-Rama
Move.

Tha Thang
Ruck circuit with sandbagged tables overhead and three PT stations.
5 minute EMOM finish of Burpees and LBCs

End in COT

Location: Paddock
Date: 2020-10-28
Weather: 40’s, crisp & cool, overcast

Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall

Warm-O-Rama
Stretching: hanging hamstring, knee crossovers, down dogs, arm circles, Michael Phelps.

‘Til Valhalla:
22 merkins for the 22 Veterans each day that commit suicide – You Are Not Alone
– 10 slow (warm-up)
– 12 fast

Tha Thang
10 squat thrusts with ruck, shrimp 10 meters (no ruck), army crawl 10 meters (no ruck), 13 ARods, recovery by walking back to the starting line – Repeat 3x

10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck)

Ruck

Stop halfway to shelter: 10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck)

Stop at shelter: 10-10-10 – Curls, Tri Extensions, & Rows (all with Ruck), push picnic tables close and complete 10 abyss merkins. Repeat 2x

Ruck Home

Thus the day was absent of aromatic inspiration but we opted to focus on how to further become HIM. Discussions centered on how each of us have failed in our attempts to control what’s going on in our lives (God’s speaking loud and clear this morning as both my devotionals, read prior to heading to post, centered on loss of control) Billy Graham said “Someone once observed that there are three days a week that we have no control over – yesterday, today, and tomorrow. We only have this moment in time to prepare for eternity.” Furthermore, “You can’t change your past, but you can change your future.” So ask yourselves today, what am I trying to control that I can’t? Recognize it, accept you can’t control it, give over to God. You are not accepting defeat by doing this and doing it doesn’t make you less of a warrior. Dredd has said “In the heart of every man beats the heart of a warrior, of a lion, and once he has been picked up, scraped off, and missionalized, his heart is going to drive him to help others. See that is what we are all about. The man you help will be the man who helps you.” What’s the anchor holding you back today? Sever that rope, course correct your life and journey to Valhalla

What do you want your legacy to be?

Prayers for the ambiguity we each face in our lives and burdens we all carry. May God never give us lighter loads but give us stronger backs. And All Gods People Said Amen!

Go Give’m Heaven!

SYINTG

End in COT

Location: Gridlock
Date: 2020-10-27
Weather: Cool, beautiful

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Wally World, Purple Rain, Pom Pom, Boo Boo, Muck, Axeman, Sous Vide, Possum, Toto, Animal Style, Mister Slate

Warm-O-Rama
Yoga stretches – even with no Lansbury – and Dynos.

Tha Thang
We ran/moseyed to the other baseball fields. So to not leave the 6 behind, we stopped along the way to lunge or plank or Big Boy Sit-ups.

Stop #1
20 Box Jumps
20 Derkins
20 Dips
Repeato

Mosey to Stop #2 – stopping along the way to plank and Monkey Hump – followed up with In Cadence Monkey Humpers just because they suck.

Stop #2 – Pull-Up Shelter
Pull-Up/Herkin Ladder – 1, 2, 3, 4, 5, 4, 3, 2, 1
10 count Pull-Up hang followed by 10 count half Merkin
10 count Chin-Up hang followed by 10 count half Merkin

Mosey to steps by tennis courts – Stop #3
Stopped at the fence for a Wall Sit.

Stop #3
Running stairs – Wall Sit at the end to wait for the 6 – Repeato one time

Jail Break to the parking lot.

Shovel Flag made it into my truck upon departure. Burpee punishment forthcoming.

End in COT

Location: Foxhole
Date: 2020-10-24
Weather: Mid 40’s, windy and cold

Q: Zebra
PAX: 11 – TStark, Mule, Bonjour!, Ollie, Animal Style, Ricky Bobby, Sparky, Weird Science, Lansbury, Sushi, Zebra

Warm-O-Rama
Abe Vigodas IC
Imperial Walkers IC
Hillbillies IC
Grass Grabbers IC
Michael Phelps IC

Mosey to the side parking lot

Tha Thang
With the much cooler morning, we needed to get moving to warm up. First we counted off and split into two squad(rons) for team building, encouragement and shared pain.

Thang 1: Red Barchetta
100 yard sprint, 100 SSH, mosey back as a team
75 yard sprint, 75 mountain climbers, mosey back
50 yard sprint, 50 squats, mosey back
25 yard sprint, 25 merkins, mosey back
10 yard sprint, 10 burpees, mosey back

Thang 2: Team Plank-a-thon
At GR-21, Shredder was clear we didn’t look like we planked enough and “should be doing planks every day.” Boy Blue has also made it known we don’t plank enough.
While completing the work during this Thang, each team must ALWAYS have 1 pax planking at all times. If you hit the ground before being relieved, team punishment was 5 burpees.
While planning, we scaled 5 exercises, completing the given number of reps for each exercise climbing up then back down from 5-10-15-20-25-20-15-10-5
Merkins, Squats, Coupon Curls, LBC’s and Overhead Press.

After finishing the mountain of reps, we had to bookend the workout in the same fashion.

10 yard sprint, 10 burpees, mosey back
25 yard sprint, 25 merkins, mosey back
50 yard sprint, 50 squats, mosey back
75 yard sprint, 75 mountain climbers, mosey back
100 yard sprint, 100 SSH, mosey back as a team

We finished with a fellowship run (name rights go to Sparky) back to the flag

Great time of coffeeteria, fellowship and freezing our tails off following in the parking lot

End in COT

Location: Gridlock
Date: 2020-10-24
Weather: Typical fall weather in the bluegrass

Q: Muck
PAX: 12 – Muck, Axeman, Sous Vide, Wally World, Possum, Purple Rain, Oshag, Pom Pom (FNG), 49er, Raquel, Pee Wee, Radio

Warm-O-Rama
Introduction, disclaimer, review of the five core principles of F3
– Michael Phelps
– Runners stretch (switch, repeat)
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch, repeat)
– Tricep pulls (switch, repeat)
– Abe Vigodas (10, in cadence)

Tha Thang
Started off playing a little Uno… everyone played three cards in rotation and did the number of reps on that card:

RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks

Reverse, Skip, and Draw Twos: 10 of the exercises of that color

WILD – 5 Burpees

DRAW +4 – Run, short parking lot loop

Then, it was mosey to the football field and coupons for some Benjamins (100 exercises in each set). We were able to do five sets, then repeat… 10 sets total:

25 Curls >>> 25 Walking Lunges >>> 25 Squats >>> 25 Walking Lunges back to coupons

25 Shoulder Presses >>> 25 Karaoke steps >>> 25 Mountain Climbers >>> 25 Karaoke steps

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

25 Upright Rows >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back

25 Bench Presses >>> 25 Bernie steps >>> 25 Cross crunches >>> 25 Bernie steps back

Q Note: Not naming names (Oshag), but there was one PAX member who kept trying to lower the exercise count to 75. The rest of the hard charging PAX members ignored his tactics and courageously muscled through the full 100 exercises of each set. Way to go men!!! 🙂

Mosey back to the flag for few minutes of Mary:
– Squats
– Mercans
– Big Boy Situps
– Plank jacks
– 5 Burpees

Two bits, four bits, six bits, a dollar… all for Pom Pom, stand up and holler!!! 🙂

Welcome Pom Pom!

End in COT

Location: Paddock
Date: 2020-10-23
Weather: 61 and clear

Q: Whitewall
PAX: 3 – Weird Science, Whitewall, Mister Slate

Warm-O-Rama
OYO while catching up. YHC learned while getting a little black ops ruck in that he would be taking over Q responsibilities so a few questions were answered about the location of the infamous Lansbury. We have heard of this individual at Paddock and pretty sure he’s been here before but just can’t seem to remember what he looks like. Oh well….the gloom doesn’t wait so on we go

Tha Thang
Q on the fly turned into a ruck with work. Stopping at what seemed to be random intervals for PT, there was a total of 2 miles of ruck with work as follows all with pack on:

A. 20 merkins
B. 30 air squats
C. 20 walking lunges (10 each leg)
D. 20 merkins, 30 air squats, 20 walking lunges

Back to the lot

25 ruck curls
25 ruck triceps
25 ruck overhead press

Weird Science was just not gonna be satisfied with the Q until we did sufficient bear crawls. Even seemed as though he was begging for it so…..

90 seconds of solid bear crawl until the clock struck 6:15

Enjoying these last mornings of perfect weather before the cold and the gail force winds that always seems to show once it drops below freezing at the Paddock.

End in COT

Location: Gridlock
Date: 2020-10-22
Weather: Mid 60s

Q: Wally World
PAX: 14 – Purple Rain, Wally World, Zebra, Sous Vide, Oshag, Possum, Lincoln Log, Lansbury, Splash Down, Axeman, Animal Style, Muck, Raquel, Ollie

Warm-O-Rama
Michael Phelps
Overhead tricep stretch
Abegotas?
Down dog
Left & right leg pigeon stretch

Tha Thang
Triangles/Pyramids: each set of exercises involves 5 reps, then 10 reps, then 15 reps, then 10 reps, then 5 reps. After each set of reps, there is a set of 5 reps of a different exercise.

First workout:
Chest press with coupon
Straight leg deadlift with coupon
Gas pumpers
In between sets exercise: 5 Catalina wine mixers

Second workout:
Curls
Lunges (2 is 1)
Bicycles (2 is 1)
In between sets exercise: 5 no surrenders

Third workout:
Push-ups with rotation (1 is 1 at Oshag’s request)
Pause squats with coupon
Crunch extenders with coupon
In between sets exercise: 5 man makers

There was a bit of drama this fine morning of my VQ. The PAX turned into a pitchfork wielding angry mob after accusations of disrespect, tardiness, and dissent were lobbed against Oshag. The bloodthirsty PAX called for burpees as punishment, but I, the benevolent and merciful VQ, did not give in to their wishes. Knowledge of 100 burpees in Oshag’s future stayed my hand, and the morning ended in a relatively peaceful manner.

End in COT

Location: Gridlock
Date: 2020-10-20
Weather: 60 and almost raining

Q: Lansbury
PAX: 18 – Lansbury, Lincoln Log, Weird Science, Incognito, Mister Slate, Purple Rain, TLC, Boo Boo, Sous Vide, Oshag, Santa’s Little Helper, Ping, Animal Style, Possum, Splash Down, Wally World, Muck, Toto

Warm-O-Rama
SSH and Stretching

Tha Thang
Bear crawl the length of the parking lot. PAX stopped every two parking spaces to perform 2 Burpees (≈60 Burpees).

1/4 Mile run.

PAX practiced cadence counting 30 SSH hops.

Crab walk/Lunge Walk back, stopping every two spaces to perform hand release/CrossFit Merkins.

End in COT

Location: Paddock
Date: 2020-10-21
Weather: 60, clear, breezy

Q: Boo Boo
PAX: 4 – Boo Boo, Zebra, Weird Science, Whitewall

Warm-O-Rama
Stretching:
– Hanging hamstring
– Knee crossovers
– Down dog (calf stretches)
– Up dog
– Arm circles
– Michael Phelps

Tha Thang
Round 1 (x3):
– 10 get ups (5 each side) with ruck on
– 30 meter reverse ruck/SB bear crawl
– 10 ballerina squats with ruck
– Recover by walking back to starting line

Round 2 (x3)
– Gibsons with rucks (So named after my legendary track & field coach, which entails 10 curls / 10 triceps extensions / 10 row in immediate succession)
– 10 good mornings holding ruck
– 10 squat thrusts with ruck

Round 3 (x2)
– 10 no surrenders (5 each side) with ruck on
– Lunge walk 20 meters with ruck on
– 20 Outlaws (10 right & 10 left) no weight
– 10 JLo’s
– Lunge walk 20 meters with ruck on
– 11 merkins with ruck on

And on this day the 21st day of October in our year of the Lord 2020 post 10 reps in the first set of outlaws let it be known that the Q’s O-ring failed and expelled such forceful flatulence the PAX wondered if the brown note had been attained. Thusly, the gut honk was indeed dry but not dry in it’s inspirational motivation. The perfume cloud enveloping the PAX providing the robust aromas of last evenings feast of vegetable soup, French baguettes, & salted caramel Oreos illuminated the creative juices of our very own Zebra. And so let it be known that at this very moment Zebra created the combined movement of a JLo with a pickle pounder. Yet, no name worthy of such a magnificent locomotion could be found until the Q, upon receiving his own pungently perfumed inspiration, shouted to the heaven’s “LET IT BE CALLED AROD’s!!!”. And so forth we present to the F3 Exicon on behalf of the Lexington PAX the gift of the ARod’s.

Round 4 (Mary)
– 20 Flutter Kicks (in cadence)
– 25 American Hammers (in cadence)
– 20 Snow Angels (in cadence)

Prayers for guidance in the decisions we have to make when time is short. Prayers for those PAX who we miss and are dealing with a range of issues from hospitalizations, job losses, to balancing life’s tasks.

My 6 Words:
I WILL ALWAYS HAVE YOUR 6!

Go Give’m Heaven!

SYINTG

End in COT

Location: Gridlock
Date: 2020-10-19
Weather: Cool but not raining

Q: Zebra
PAX: 13 – Purple Rain, Splash Down, TLC, Wally World, Lincoln Log, Boo Boo, Mister Slate, Sous Vide, Muck, Possum, Toto, Axeman, Zebra

Warm-O-Rama
Quick leg stretching to warm up
Count off and pair up evens with odds for your mumble ruck battle buddy for the day

Tha Thang
Mumble ruck 1/2 mile or so until stopping for PT
5 man makers, 10 big boy sit ups with front ruck, 15 squat thrusters, 20 4 count flutter kicks ruck in air

Ruck another ~1/2 mile
Repeat PT 5-10-15-20

Ruck another ~1/2 mile
PT test: 2 minutes max reps weighted merkins

Ruck to AO
Repeat PT 5-10-15-20 as finisher

End in COT

Location: Paddock
Date: 2020-10-16
Weather: 46

Q: Duggar
PAX: 4 – Mister Slate, Duggar, Weird Science, Whitewall

Warm-O-Rama
Right into it!

Tha Thang
3 mile ruck

End in COT

Location: Gridlock
Date: 2020-10-17
Weather: 35 and clear!

Q: Sous Vide
PAX: 19 – All Wet, Purple Rain, Piggy, Pee Wee, Splash Down, Possum, Wally World, 49er, Ricky Bobby, Ronaldo, Incognito, Axeman, Sous Vide, Radio, Yanni, Oshag, Hanz&Franz, Mr. Hand, Lincoln Log, Obadiah (DR), Hertz

Warm-O-Rama
Mosey to basketball court. Hillbillies, copperhead squats, grass grabbers, shuffle, high skipping, lunges and Frankensteins.

Tha Thang
1. 21’s with burpees for penalty 3x
2. Mosey to coupons. Pair up at bottom of hill. 1 farmer carry coupons to top of hill and do 10 mercans while 2 does mountain goats. Round 2- farmers with lfbc’s. Round 3-farmers with no surrenders. Round 4- farmers with plank jacks. Round 5- farmers with shoulder taps.
3. Mosey to scoreboard. In groups of 3, sprint relay up and down the hill during the length of 1 song.
4. Mosey to parking lot. In groups of 5, flip the tire the entire length of the parking lot.
5. Welsh dragons.

End in COT

Location: Foxhole
Date: 2020-10-17
Weather: Clear 34 degrees

Q: Sparky
PAX: 5 – Animal Style, Weird Science, TStark, Mule, Fannie Mae

Warm-O-Rama
Check on everyone, disclaimer, stretch (grass grabbers, arms, legs, side straddle hops). Mosey to side parking area.

Tha Thang
Four corners x 2 – sprint between corners – air squats, side straddle hops, baby sit-ups, mountain climbers, plank jacks, mircans). Grab a coupon x 3 – curls, upper press, pull ups). Push coupon across pavement and stop every five feet or so and bunny hop five times across parking lot and back. Pair up in group of 2 and alternate carrying coupons with your partner and stop at each parking area and both do directed by Q (air squats, side straddle hops, burpees, baby sit-ups, grass cutters, mircans).

End in COT

Location: Gridlock
Date: 2020-10-15
Weather: Perfect

Q: Muck
PAX: 17 – Toto, Possum, Pee Wee, Axeman, Wally World, Splash Down, 49er, Whitewall, Animal Style, Mister Slate, Incognito, Muck, Lincoln Log, Oshag, Zebra, Raquel, Sous Vide

Warm-O-Rama
Introduction and disclaimer
– Michael Phelps
– Runners stretch
– Cross feet, bend and hang (switch, repeat)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (10, IN CADENCE!)

Tha Thang
Diego – (Dora’s cousin)…

1. Mosey to coupons…
2. Take coupons to hill by scoreboard (everyone with a coupon)
3. Partner up… one PAX begins exercise at top of hill… the partner PAX runs to bottom of hill, does an exercise to honor Hudson, then back up the hill
4. Partners switch until top exercise count is complete

   • 50 – Mercans (8 Hillbillies)
   • 100 – Shoulder presses (21 Upright rows, carrying your coupon to the bottom and back up)
   • 150 – LBC’s (4 modified Dan Taylor’s… lunge walk down the hill, 4 Squats, lunge walk back up the hill)
   • 200 – Curls (19 Side to side jump Squats)
   • 250 – Bent over rows (15 Overhead Claps)
   • 300 – SSH (14 No Surrenders… fold hands behind head, drop to left knee, drop to right knee, stand back up)

5. Mosey to return coupons…

6. Mosey to flag

Hillbillies
Upright rows
Dan Taylor’s
Side to side jump squats
Overhead claps
No surrenders

Nomad (F3 Northwest Arkansas), we are so sorry for your loss and can’t imagine what your family is going through. This was a small tribute to show our support. #ForHudson & @F3NWArkansas & @f3_nomad. Stronger together!

End in COT

Location: Paddock
Date: 2020-10-14
Weather: 45, clear

Q: Boo Boo
PAX: 8 – Boo Boo, Oshag, Sous Vide, Duggar, Whitewall, Zebra, Weird Science, Santa’s Little Helper

Warm-O-Rama
Stretching: hanging hamstring; knee crossovers; down dog calf’s; up dogs; arm circles; Michael Phelps.

Tha Thang
At shelter do 10 step ups with ruck on then run to shathouse and do 10 Ruck curls and 10 triceps extensions. Repeat 4x

At shelter do 10 dips with ruck off then run to shathouse and do 10 Ruck or sandbag overhead presses. Repeat 4x

In honor of Linc we were going to do Lincoln Log house push ups (4 man push ups) but we only had 7 humans at the AO. So, we went to option B which was 10 bent over ruck/sb rows then ran the lengthwise distance of the parking lot and did 10 burpees. Repeat 3x

10 Merkins in a 3 count cadence

Ruck last 15+- minutes.

Prayers for peace in our lives and guidance in the decisions we have to make. Prayers for trust and patience.

GO GIVE’M HEAVEN

Check your 6!

SYITG

End in COT

Location: Gridlock
Date: 2020-10-13
Weather: Clear skies, probably in the 50’s, jolly good morning

Q: TLC
PAX: 10 – Wally World, Muck, Possum, Pee Wee, Mister Slate, Animal Style, 49er, Incognito, Boo Boo, Sous Vide

Warm-O-Rama
Arm Circle Stretch
Overarm Stretch
Tricep Stretch
Swimmer’s stretch
Hamstring Stretch
Thigh Stretch

Tha Thang
Two Groups
10 Reps at each location, hit the target, only have to do 9 reps
1st target-disc golf goal, Merkin’s
2nd target-Kan Jam-Squats
3rd targets-Kan Jam-Bobby Hurlee’s

End in COT

Location: Gridlock
Date: 2020-10-12
Weather: 64, overcast, wet

Q: Boo Boo
PAX: 10 – Boo Boo, Radio, Possum, Sous Vide, Wally World, Toto, Splash Down, TLC, Axeman, Muck

Warm-O-Rama
Stretching: Hanging Hamstring; knee stretches; down dog calf stretches; up dog; arm circles forward and back; overhead claps; Michael Phelps

Tha Thang
Ruck with PAX member leading with guidon (shovel flag). Stop at first parking lot. Random PAX member lead cadence exercises of 10 merkins, 10 mountain climbers, 10 SSH. Ruck to next pavilion then randomly select PAX member for cadence exercises of 10 dips, 10 step ups, 10 squats, 10 bugs/bears, 10 bear crawl boxes. Ruck back to parking lot, double time. Random PAX member selected for cadence exercises of 10 merkins and 10 flying squirrels.

Prayers for those dealing directly with COVID.

Go Give’m Heaven!!

#We Own The Gloom

End in COT

Location: Gridlock
Date: 2020-10-10
Weather: 64 – never did rain!

Q: Incognito
PAX: 14 – Wally World, Splash Down, TLC, Toto, Ollie, Incognito, 49er, Sous Vide, Axeman, Pee Wee, Radio, Possum, Raquel, Muck

Warm-O-Rama
I told a lot of lame jokes during the Q – I’ll spare you because nobody laughed and everybody complained (or hated it actually).

Michael Phelps
Runner Stretch
Downward Dog Calf Stretches
Upward Dog

A little aerobics to Sugar, Sugar doing these exercises
Bobby Hurley’s
Surfer Spin
SSHs
Burpees
High Knees
Butt Kickers

Tha Thang
Moseyed to Tennis Courts

Did some ladders: 10 reps on the way up and 10 reps on the way down.
Each break between courts was a rung of the ladder

Started with only 1 rung, then did 2, etc.
Here were the 9 rungs:
Squats
Merkins
Lunges
Flutter Kicks – 4 count
Bobby Hurleys
Mountain Climbers
Gas Pumpers
Option – Merkins or Lunges
Burpees

End in COT

Location: Foxhole
Date: 2020-10-10
Weather: Overcast- but no rain

Q: Animal Style
PAX: 3 – Animal Style, TStark, Weird Science

Warm-O-Rama
Arm across, arm overhead, Michael Phelps, arm circles front/back, bend over to the front touch your toes (Little John), rock squat -hold left/right/ center, on the floor leg in thigh grab toe, leg over twist torso hold

Lap around to the favorite spot – Burn Rubber on me by Gap Band to start the playlist

Tha Thang
10×10:
1- 100 cumulative reps merkins switch off with your partner – regular, triangle, wide, fingertip; partner back pedal/sprint back

2-100 cumulative core switch off with your partner – regular, triple, v-snaps, hammer; partner side shuffle/sprint back

20/20: mosey to coupon spot; grab 2 each
1- (2x) 20 around the world- lunge down and back

2- (4x) 10 coupon your choice – farmer carry both hands down and back

3- (2x) plyo pushup- side lunge down and back

4- (2x) sumo lift- bear crawl down and back

Lap around to starting position for finishing plank work (20×20= 400 sec); hold front low, front high, left side low, left side high, right side low, right side high, bridge on back- switching every 60 sec or so (jam on it by Newcleus is just about 400 sec)

End in circle of trust and name o Rama.

Old skool playlist available on request

End in COT

Location: Gridlock
Date: 2020-10-06
Weather: Beautiful, chilly

Q: Oshag
PAX: 10 – Oshag, Backdoor, Possum, Ollie, Toto, Boo Boo, TLC, Wally World, Muck, Mister Slate

Warm-O-Rama
Mosey to basketball courts and dynos – threw in some cadence counting exercises just for fun

Tha Thang
The Thang was centered around shooting Free Throws, in the dark but that’s not important, and then running a Celebration of Life that included exercises at each line. The number of reps = the number of misses, there were a lot of misses, and the exercise changed each round.

For example, 5 misses (only half the group shot at a time) would equal 5 Merkins at each line.

Exercises included in the Beat Down included:
Merkins
Catalina Wine Mixers
Bobby Hurleys
Jumping Lunges
Big Boy Sit Ups
Side Straddle Hops
Sous Vides (Mountain Climbers)
Plank Jacks
And maybe a couple of others.

Still no Incognito. ;-(

End in COT

Location: Paddock
Date: 2020-10-07
Weather: Clear, 52

Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall

Warm-O-Rama
Stretching: hanging hamstring; knee crossovers; down dogs; up dogs; arm circles; Michael Phelps

Tha Thang
20 ruck and sand bag squats, 30 meter sand bag & ruck lunges (x4); 15 ruck or sand bag Saturday Nights, 20 ruck or sand bag chest presses (x3); 10 merkins, 10 judo merkins, 2 Bruce Lee merkins; 15 ruck or sandbag deadlifts, 10 squat thrusts with sand bag or ruck (x3); ruck 15 minutes.

Check your 6 today. Prayers for those who have loved ones impacted by illness and specifically COVID-19. May God lay His healing hand on all.

End in COT

Location: Gridlock
Date: 2020-10-05
Weather: 40, clear

Q: Boo Boo
PAX: 17 – Axeman, Boo Boo, Mister Slate, Backdoor, Possum, TLC, Animal Style, Sous Vide, Oshag, Zebra, Toto, Wally World, Splash Down, Radio, Lincoln Log, Muck, Santa’s Little Helper

Warm-O-Rama
Stretch: hanging hamstring, knee crossovers, down dogs, up dogs, arm circles, Michael Phelps, Cesars

Tha Thang
Group broken off in half and counted. Same numbers From different groups paired. That’s your battle buddy for the week. PAX challenged to check on their buddy’s 6 each day and stay with them through the Q.

Parking Lot: 10 up rows, 10 curls, 10 triceps extensions. Ruck to bench.

1st bench: 10 up rows, 10 curls, 10 triceps extensions. Rifle carry 50 meters. Ruck to bench.

2nd Bench: 10 up rows, 10 curls, 10 triceps extensions. Rifle carry 50 meters. Ruck to bench.

3rd Bench: 10 up rows, 10 curls, 10 triceps extensions. Ruck to scoreboard on football field by going off trail behind pool complex.

At hill, bear crawl up hill with ruck on. Rifle carry down hill, 5 penalty burpees for pax dropping rucks before being told, arm crawl up hill pulling ruck, ruck on army crawl down hill, ruck back to parking lot. 20 snow angels, 10 X Men, 10 merkins, 10 judo merkins (dive bombers), 2 Bruce Lees, plank 1 min.

God, help us to recognize that we HIMs are the vaccine for this fallen world. Give us strength and courage to serve you and answer the bell. Help us to hold fast in these times of turmoil. Give our anxieties peace, give us love for our enemies, and happiness for this day. And all Gods people said, Amen.

GO GIVE’M HEAVEN!!

End in COT

Location: Gridlock
Date: 2020-10-03
Weather: Awesome, chilly

Q: Oshag
PAX: 9 – Oshag, Axeman, Wally World, Raquel, Radio, Ricky Bobby, Sous Vide, Muck, Ollie

Warm-O-Rama
In depth discussion about why Incog would start his marriage off by immediately cutting off contact with his F3 brothers. Brothers that have been through thick and thin with him and have know him for longer than he’s known some girl. We thought we had something special but it turns out that we’ve been tossed aside like the bones of my BW wings last night. You think you know a PAX only to be shunned the day after his wedding like we never existed.

But, we do exist and we decided to carry on. So, we moseyed to the top of the hill by the football field and warmed up with some dynos. Running was therapeutic almost as if we were running away from the sadness left behind by a scorned HIM.

Tha Thang
Coupon Carry to the basketball courts.
We paired up and realized we only had 9 – hmmm, wonder who could have filled that 10th spot?
100 – To the song 100, 1/2 the PAX held an Al Gore and the other half Planked. Every time 100 was sung, PAX switched positions.
PAX 1 – stationary exercise on the sideline, PAX 2 would run lines with an exercise at each line
Round 1 – Windshield Wipers, 4 Sous Vides (Mountain Climbers)
Round 2 – Curls, Superman/Lazyman
5 Man Makers
Round 3 – Chest Press, 3 Big Boy Sit Ups
Round 4 – Squat Thrust, 3 Bobby Hurleys
Run around tennis complex
Made for This – Group 1 – High Knees and Coach Sherrills, Group 2 – Superman and Lazyman
Round 5 – Coupon Crunches, 1 Walkout Merkin
Round 6 – Rows, 3 T-Jacks
5 Man Makers
Round 7 – Coupon Squats, 2-Footed Sous Vides
Round 8 – Coupon Lunges, 1 Catalina
Made for This – Reversed Groups
Returned Coupons
Finished like we started – 100 – Reversed Groups
Moseyed to parking lot.

Congrats to Incognito on his Boat Party last night.

End in COT

Location: Foxhole
Date: 2020-10-03
Weather: Frisky fall perfection

Q: Sushi
PAX: 7 – Fannie Mae, Beauty (DR), Lansbury, Bonjour!, Sushi, Animal Style, Zebra

Warm-O-Rama
Jog around the COT parking lot
Hamstring and hip flexor stretch into pigeon pose.
Triceps and some Michael Phelps

Tha Thang
HIIT:
5 rounds 20sec on 10sec off: plank jacks, squat jacks, merkins and long jumps

The Loopity Loop:
4 loops around the church with a different exercise each side. Start with a coupon side carry on the first side, second long side is get to the other corner anyway other than running straight forward. far side is combo of walking lunges, frog jumps and walking side lunges. Final long side is two sets of sprints with a quick rest in the middle. Repeat until coupons make it back to the start.

Finisher:
Roxanne burpee challenge…burpee every time Roxanne is sang
American hammers to finish it out

End in COT