Tag: backblast

Location: Paddock
Date: 2020-10-02
Weather: Cool and brisk

Q: Whitewall
PAX: 3 – Whitewall, Lincoln Log, Raquel

Warm-O-Rama
Some easy stretching while waiting to see if our Q was going to show. Bout 5:33 we decide….ruck it

Tha Thang
Mumbleruck for 2.4 miles

End in COT

Location: Gridlock
Date: 2020-10-01
Weather: 50’s

Q: Zebra
PAX: 12 – Incognito, Splash Down, Wally World, Oshag, Radio, Possum, Mister Slate, Sous Vide, Ollie, Boo Boo, Santa’s Little Helper, Zebra

Warm-O-Rama
The events of the bachelor party began last night with jambalaya, cold drinks and manly stuff like drilling holes in shovels to make new flags. Pax rolled in to the sounds of Incognito’s wedding night playlist. YHC had a “ball and chain” for Incog to carry the entirety of the beatdown, but unfortunately left it at home. Don’t worry, we did plenty of other work to help Incog prep for his wedding night

Abe Vigodas x10 IC
Downward dog, upward facing dog and runner stretch

Circle Hump Name O Rama
Pax did the name o rama while assuming the squat position then completed 3 monkey humpers for each pax

Tha Thang
Endurance training:
5 burpees, 10 – 4 ct Flutters, 15 lunges
Run 200 meters
10 big boy sit-ups, 15 merkins, 20 squats
Run 200 meters
Twice through

It wouldn’t be a bachelor beatdown without some pickle pounders.
Circle up: 10 pickle pounders, 10 pickle pointers (Glute bridge)

Repeat the whole sequence again. Twice through the run/work sequence and Add in 10 Monkey humpers along with the pickle pounders and pointers.

Repeat a third time

Oshag was complaining that we didn’t do enough running, so we finished off with a mosey around the full parking lot.

Good luck Incog, we’re excited for you!

End in COT

Location: Paddock
Date: 2020-09-30
Weather: 50, clear, breezy

Q: Boo Boo
PAX: 6 – Boo Boo, Whitewall, Weird Science, Lansbury, Duggar, Krampus’ Little Helper

Warm-O-Rama
Stretch: hanging hamstring; hanging leg crossover/each side; down dog calf’s; up dog; arm circles; Michael Phelps

Tha Thang
10 sandbag get ups left shoulder, 5 burpees, 10 sandbag get ups right shoulder; 5 burpees, 20 squats front rack, 15 Ruck curls, 15 Ruck tricep extensions; 20 squats front rack, 15 Ruck curls, 15 Ruck tricep extensions; 30 meter clean and toss; 10 rows, 15 shoulder presses, 10 rows, 15 shoulder presses, 30 meter clean and toss; 10 rows, 15 shoulder presses, 10 rows, 15 shoulder presses, 15 Ruck curls, 15 Ruck tricep extensions;15 Ruck curls, 15 Ruck tricep extensions; Heavy ruck remaining 15 minutes.

Cancer sucks. Prayers for several PAX members who have loved ones and friends dealing with cancer and recent passings due to cancer. Also, prayers for guidance in upcoming decisions and peace for the things we can’t control. Praise for giving us breath and this day.

WE OWN THE GLOOM

End in COT

Location: Gridlock
Date: 2020-09-29
Weather: Awesome cool

Q: Oshag
PAX: 12 – Oshag, Axeman, Possum, Splash Down, TLC, Raquel, Muck, Toto, Incognito, Boo Boo, Sous Vide, Wally World, Santa’s Little Helper

Warm-O-Rama
Mosey to coupons and Rifle Carry to bottom of the hill. Stretches then deck.

Tha Thang
Deck of Celebration of Life:
Spade – Run the hill
Clubs – Curls
Hearts – Sous Vides – some may call these Mountain Climbers
Diamonds – Catalina Wine Mixers – everybody’s fav
5s – Rollback Burpees x 5
Ace – 10 Squat Thrusts
Joker – 5 Man Makers & Rifle Carry to top of hill and back

Did not make it through the deck. Disappointing. 12 HIMs – Freaking awesome for a Tuesday. This followed 15 HIMs for Monday.

Keep up the good work Gridlock.

End in COT

Location: Gridlock
Date: 2020-09-28
Weather: 62 and partly cloudy

Q: Lincoln Log
PAX: 15 – Lincoln Log, Muck, Oshag, Santa’s Little Helper, Boo Boo, Axeman, Wally World, TLC, Sous Vide, Splash Down, Ping, Toto, Mister Slate, Weird Science, Possum

Warm-O-Rama
Michael Phelps – OYO
Leg Swings – 10 OYO
Grass Grabbers – 15 IC
SSH – 15 IC
Abe Vigodas – 10 IC

Tha Thang
Put on your ruck and hit the path!

Today’s focus was on Pace and not so much PT. We did stop halfway around the park for a brief reprieve with the following:

With Rucks…
10 Merkins
15 Squats
15 Am Hams
10 Merkins

Ruck Stats:
Distance: 2.38 miles
Avg. Speed: 3.8 mph
Avg. Pace: 15’44” /mi

End in COT

Location: Gridlock
Date: 2020-09-26
Weather: Bottle it up and sell it… it gets no better!

Q: Muck
PAX: 13 – Munson, Raquel, 49er, Radio, Oshag, Zebra, Hertz, Sous Vide, Wally World, Splash Down, Axeman, Incognito, Muck

Warm-O-Rama
Introduction and disclaimer
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Abe Vigodas, 10 OYO

Tha Thang
In honor of your Cincinnati Reds clinching their first playoff berth since 2013, we moseyed to the basketball court for four rounds of Field of Dreams action!

In teams of three (one group had four), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran a 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 was a mosey to the football field for some Benjamins (100 exercises per set, five sets total).

Benjamin Franklin once said, “Either write something worth reading or do something worth writing.” That’s why we did five rounds of awesomeness, and why I’m writing this LONG backblast. 🙂

Round 1:
• 25 Curls >>
• 25 Walking Lunges>>
• 25 Squats>>
• 25 Walking Lunges back to your coupon

Round 2:
• 25 Bentover Rows>>
• 25 Monkey steps>>
• 25 Mountain Climbers>>
• 25 Monkey steps back to your coupon

Round 3:
• 25 Bench Presses>>
• 25 High knees>>
• 25 Mercans>>
• 25 High knees back to your coupon

Round 4:
• 25 Raggedy Ann’s>>
• 25 Bear crawl steps>>
• 25 LBC’s>>
• 25 Bear crawl steps back to your coupon

Round 5:
• 25 Overhead presses>>
• 25 Sprint steps>>
• 25 SSH’s>>
• 25 Sprint steps back to your coupon

To make sure everyone got their money’s worth, we moseyed back to the flag for about six minutes of Mary. It involved 25 ice skaters, 25 LBC’s, 25 mercans w/ rotation… we may have snuck another 25 of something in there, can’t recall.

A good time was had by all! Welcome Splash Down and Munson!

End in COT

Location: Foxhole
Date: 2020-09-26
Weather: 59 and cloudy

Q: Bonjour!
PAX: 7 – Haggis, Animal Style, Weird Science, Sparky, Lansbury, Sushi, Bonjour!

Warm-O-Rama
Jog a Lap

Lunges
Frankensteins

Arm Circles
Inch worm
Samson Stretch
Iron Cross

10 burpees slow and smooth

Tha Thang
Laps around the square.
10 pushups
10 situps
10 squats

Flutter kicks, lunges, plank hold

Burpee Breathing Ladder
2, 4, 6, 8, 10

Bear Complex—coupons across retention basin.
Deadlift
Row
Squat
Shoulder Press
Throw it.

End in COT

Location: Gridlock
Date: 2020-09-24
Weather: 58 degrees – very nice morning

Q: Incognito
PAX: 9 – Zebra, Oshag, Wally World, 49er, Muck, Incognito, Ping, Possum, Sous Vide

Warm-O-Rama
Various stretches
Monkey Drill
Iron MIkes
Box Jumps

Tha Thang
Mosey to basketball court
Blackjack (started with 20 merkins and 1 LBC)
Did 15 Merkins at the end while the six was finishing up

Mosey to the coupons on football field.
Did 3 moves Cooper style, 10 of each, then 9, etc.:
Overhead Press
Bent over Rows
Curls

Finished with Colt45’s: 15 lower half curls, 15 upper half curls, 15 full curls

Moseyed back to the flag: did 5 quick Burpees
Called it a day.

End in COT

Location: Gridlock
Date: 2020-09-22
Weather: 47° Crisp

Q: Lansbury
PAX: 13 – Lansbury, Zebra, Incognito, Sous Vide, Possum, Wally World, Oshag, Santa’s Little Helper, Raquel, Muck, 49er, Mister Slate, TLC

Warm-O-Rama
Grab coupons and mosey to football field.

Tha Thang
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Coupon Front Carry
100 Meter Run
100 Meter Coupon Farmer Carry
100 Meter Run
100 Meter Lunge Walk
100 Meter Run

Rinse and Repeat until 6:07 AM.
Return to base for Yoga finish.

End in COT

Location: Gridlock
Date: 2020-09-21
Weather: Beautiful

Q: Oshag
PAX: 9 – Oshag, Axeman, TLC, Ping, Muck, Santa’s Little Helper, Wally World, Possum, Sous Vide

Warm-O-Rama
None, we’re Rucking. Warm-up as you go.

Tha Thang
Ruck over to the other baseball fields parking lot for a series of exercises:
Merkins with pack on
Double time to the other end of the lot, Big Boy Sit-ups with pack on front
Ruck back to the other end, curls with the pack
Double time to the end, Merkins
Rifle Carry the length of the lot
Jail Break with no pack
Repeato
Ruck to the short wall for 20 step-ups
Ruck back to the start

It went something like that, facts are optional and details are non-essential. We rucked, did exercises, and rucked some more. Interestingly, the total miles was about the same in the end as doing a full lap.

TLC did the whole thing with a coupon. That was his stupid tax for forgetting his ruck pack today.

It was good to see Ping today and Wally World discovered his Monday alarm. Boo Boo is doing Boo Boo things on the beach somewhere – nobody likes him right now. No Lansbury – always a good day.

Good way to start the week.

End in COT

Location: Gridlock
Date: 2020-09-19
Weather: Cool, Awesome

Q: Oshag
PAX: 11 – Bullwinkle, Gunther, Wally World, Raquel, Sous Vide, Muck, Hanz&Franz, Radio, Axeman, Incognito, Oshag

Warm-O-Rama
Dynos – Frankensteins, Butt-Kickers, Pigeon Pulls, High Knees, and Lunge Stretches (5 Burpees for a late Radio)

Mosey to coupons and 20 curls – for the girls

Tha Thang
Rifle Carry coupons to the bottom of the hill – not the half way bottom, but to the creek bottom (they don’t have a hill like this at Foxhole – Reason #1 today was better than Foxhole).

HIMs regrouped at the bottom of the hill to receive instructions from the Q:
Curls, Squat Thrusts, Chest Press, Coupon LBCs
HIMs completed a ladder — 5, 10, 15, 20
Each round ended with 5 Man Makers (No Man Makers at Foxhole today – Reason #2 today was better than Foxhole) and a run to the top of the hill and back (No hills at Foxhole today – Reason #3 today was better than Foxhole)

Fastholes from this run would Al Gore until the 6 arrived. Repeato up the ladder from 5 – 10 – 15 – 20 (No ladders at Foxhole today – Reason #4 today was better than Foxhole)

Ladder was completed whilst being motivated by Oshag’s playlist (No Lansbury playlist at Gridlock today – Reasons #5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, and 18 ((one for every song of Lansbury’s we did not have to hear)) today was better than Foxhole)

At the top of the ladder, played Made for This while 1/2 the HIMs did high knees and Coach Sherrills and the other 1/2 did Supermans and Lazymans – Hill run and repeato to switch roles. (No Made for This at Foxhole today – Reason #19 today was better than Foxhole)

Back down the ladder with 5 Man Makers and Hill sprints finishing each round.

Rifle Carry to secure the coupons for their over-night stay at Gridlock.

Long mosey back to parking lot to finish and name the FNG.

PARKING LOT COFFEETERIA followed (Incognito’s coffee is no doubt better than Lansbury’s – Reason #20 today was better than Foxhole)

End in COT

Location: Foxhole
Date: 2020-09-19
Weather: Cool and Sunny

Q: Weird Science
PAX: 4 – Weird Science, Bonjour!, Brutus, Lansbury

Warm-O-Rama
Wait for Lansbury to show up.
Then warm up run around the AO.
Michael Phelps, Arm Circles, Grass Grabbers, Abe Vigodas, Frankensteins, and Imperial Walkers.

Tha Thang
Moseyed over to the coupons and each Pax picked up their own coupon. We then carried the coupon back to the other side of the AO and did 9 stations. The stations were Man Makers, Curls, Lung Twists, Coupon Squats, Coupon Rows, Coupon Shoulder Press, Big Boy Sit-ups, and Mountain Climbers. Each station was AMRAP for 2 minutes with a 45 recovery and move to next station. We then carried coupons back to storage area, jogged back to the station areas and completed Mary (American Hammers, Six Inches, Plank Shoulder Taps, and LBCs.

Thanks to Lansbury for the coffee and donuts! They were worth the wait! Great to see Brutus!

End in COT

Location: Paddock
Date: 2020-09-18
Weather: 54 degrees and clear. Perfect for a beatdown

Q: Whitewall
PAX: 4 – Lansbury, Zebra, Raquel, Whitewall

Warm-O-Rama
Quick warmup. OYO leg and arm stretches while mumblechatter. SSH x 20 IC then off to it

Tha Thang
YHC decided that this week’s Iron Pax Challenge looked great and since it can be done at any AO…we jumped in. Slight mod cutting the distance of the runs and flipping the movements from the actual challenge. Pretty simple yet still managed to smoke the arms and legs. Each run was about 250m and the final run about 500m with a total of 300 air squats and 250 merkins

250m run
100 air squats
Run
90 merkins
Run
80 squats
Run
70 merkins
Run
60 squats
Run
50 merkins
Run
40 squats
Run
30 merkins
Run
20 squats
Run
10 merkins
500m run to finish

Will be feeling this one for a few days. Good work men!!

End in COT

Location: Gridlock
Date: 2020-09-17
Weather: None better

Q: Muck
PAX: 10 – 49er, Axeman, Driftwood (DR), Possum, Sous Vide, Oshag, Boo Boo, TLC, Muck, Santa’s Little Helper

Warm-O-Rama
Introduction and disclaimer
– Runners stretch, side to side
– Cross feet, bend and hang (switch)
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Abe Vigodas, 10 OYO

Tha Thang
In honor of YOUR Cincinnati Reds on a five game winning streak, it was a Field of Dreams morning!

In teams of two (one group had three), the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran an internal loop around the parking lot. This was shortened to a half loop after the second round to get in more work.

1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats

2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops

3rd Base (AMRAP exercises)
– 1st round: Mercans, with rotation
– 2nd round: Bobby Hurleys
– 3rd round: Imperial Walkers
– 4th round: Hillbillies

There was enough time to go through six rounds.
One minute of plank to fill out the time.

Music was on point (if I must say), with Danny Gokey, Billy Joel, BTO, Florida Georgia Line, REO Speedwagon, Triumph, Eddie Money, KC and the Sunshine Band, Mercy Me, and Todd Rundgren.

End in COT

Location: Paddock
Date: 2020-09-16
Weather: Clear, 55

Q: Boo Boo
PAX: 4 – Boo Boo, Worm (DR), Whitewall, Lansbury

Warm-O-Rama
Standing hamstring stretch, calf stretches, knee stretches, arm circles, Michael Phelps

Tha Thang
15 squats with sandbag/ruck in front rack; lung with sandbag/ruck 30 ft; 15 sandbag/ruck shoulder presses; bear crawl with single arm sandbag/ruck pull through; 15 curls; 15 tricep extensions. Repeat 4 times. Finish with ~20 minute mumble ruck.

Prayers for White Walls mentor and his battle with cancer. Praise for kids going back to school, in person, and the benefits it’s showing.

End in COT

Location: Gridlock
Date: 2020-09-15
Weather: A-to-the-MAZING

Q: TLC
PAX: 9 – 49er, Toto, Muck, Raquel, Possum, Oshag, Sous Vide, Boo Boo, TLC, Santa’s Little Helper, Driftwood (DR)

Warm-O-Rama
Side Arm Stretch-held for 10 seconds each
Arm Circle-10x each
Michael Phelps-10x each

Initiate the sequence!

Tha Thang
Wave of Merkins: Circled up, first person, one merkin, the next person to the right, a merkin, a wave flowing around circle until back to the first person who then knocked out two merkins, repeated all the way to 10.

Indian run: Started in single file line. The last person in line sprinted to the front and ran for 10 minutes in parking lot.

Indian Crab Walk: While lined up on our six, the guy in the back crabwalked to front, then the next guy, etc. Guys on 6-LBC’s while waiting. 2 iterations on beautiful, fresh aerated grass on the football field.

Coupon Extravaganza: 10 curls with coupon, shuffled to other side of football field, 10 overhand claps, shuffled to other side again, repeated for approx 10-15 minutes.

Cool to have fellow F3 brother from GA.

End in COT

Location: Paddock
Date: 2020-09-11
Weather:

Q: Lansbury
PAX: 7 – TLC, Lansbury, Duggar, Zebra, Oshag, Whitewall

Warm-O-Rama
See attached.

Tha Thang
See attached.

End in COT

Location: Gridlock
Date: 2020-09-14
Weather: Outstanding!

Q: Muck
PAX: 11 – 49er, TLC, Axeman, Possum, Boo Boo, Sous Vide, Suave, Toto, Oshag, Muck, Santa’s Little Helper

Warm-O-Rama
Very brief…
– Cross feet and hang, switch ’em up
– Quad pulls, switch ’em up

Let’s roll…

Tha Thang
2.4 mile ruck around the Shillito Loop. Stopped at six different locations and did 20 squats, 9 merkins in honor of the Q’s 29th anniversary today with his better half.

Little known fact… the 50th is the gold anniversary; the 25th is silver, and so on. The 29th celebration involves a ruck with a bunch of sweaty guys in the gloom at 5:30am. Who knew? 🙂

End in COT

Location: Foxhole
Date: 2020-09-12
Weather: Cool

Q: Animal Style
PAX: 7 – Bonjour!, Boo Boo, Sparky, Weird Science, Animal Style, Zebra, Ricky Bobby

Warm-O-Rama
Stretch: balance quad stretch, Arm across, arm over top, Rock squat, leg over on the floor, toe touch

Warm up: High knees, sprint, back pedal, lunges, butt kickers, karaoke, side steps, Frankenstein

Lap around the main building and on to station 1

Tha Thang
1: Side straddle hops x 10, ice skaters x10 each side, mountain climbers triple count x 10, Superman x 10, burpies x 10 -bearcrawl to #2

2: Merkins – 10 regular, 10 diamond, 10 wide, 10 fingertip – lunge/sprint to #3

3: core- 10 triple sit up, 10 bicycle 3 count, 10 hammer each side, 10 v-snaps/ups – back pedal to #4

4: plank – low front 60 sec, high back left leg 30 sec, high back right leg 30 sec, bridge/Saturday night 90 sec, low left side 30 sec, low right side 30 sec – side step shuffle left/right to #5

5: tai chi box, tai chi net, tai chi box step, yoga tree pose left leg 30 sec, right leg 30 sec – lap and a half around the main building to #6 bonus super happy fun time

6: bonus coupon time: curls for the girls, press up from chest, pull from ground, low squat, Man makers, Above head press, farmer carry set/low squat hold – finish the lap to the parking lot for some liquid death and story telling

90s playlist jams for the soundtrack

End in COT

Location: Gridlock
Date: 2020-09-12
Weather: 66 and foggy

Q: Radio
PAX: 10 – Gunther, Wally World, Raquel, Oshag, Hertz, Axeman, Ollie, Sous Vide, 49er, Radio

Warm-O-Rama
Michael Phelps, Abe Vigoda-10, Grass Grabbers-10, Hillbillies-10, and SSH-20.

Tha Thang
Mosey to Shelter #1 and performed some “hard work” = pull-ups (5), step ups (10) each leg, bench dips(15). We did 3 rounds of this and finished with 30 bench squats.

Moseyed to the FB field and everyone grabbed a coupon where we “played hard” by dividing into two teams of five for a wiffle ball game. We began game by going over some rules and declaring no BB or HBP but we honored those by doing a Farmer’s Walk to the scoreboard and by completing 5 Man Makers. Plus, we Bernied back emphasizing that baseball players should not backpedal while catching pop ups or fly balls. We played three innings and after each inning we did certain coupon and body weight exercises based on the types of outs (line drives, ground ball, fly ball, strike outs, etc.) made by both teams. The final score was 4-2 so the losing team had to bear crawl (heads hung low) from home to second while the winning team did walking lunges (with big puffed out chests) home to second base then put away coupons.

Moseyed back while continuing to share fond memories from elementary, MS, HS school and/or college (both inside and outside of class) in honor of school starting.

If Incognito or Mr. Hand would have been in attendance I would have explained the rules and skills of baseball/wiffle ball in a little more detail.

Special shout out to our FNG, Gunther. Great to have you on our team!

End in COT

Location: Gridlock
Date: 2020-09-08
Weather: Nice. 65 and not as humid.

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Ollie, Possum, Mister Slate, TLC, Boo Boo, 49er, Muck, Santa’s Little Helper

Warm-O-Rama
10 ssh, 10 flings, 10 seal jumps, 10 copper head squats, 10 mountain climbers, 10 lunges, leg kicks, knee hugs, high skips.

Tha Thang
Jack knife sit ups, Spider-Man merkins, cherry pickers. 35 sec. 5 sec rest. 2 rounds.

Side plank reach through, side plank hold, mountain climbers, low merkin hold, 30 sec each no rest 2 rounds.

Break dancers, hollow body rock, merkin to power ups for 40 sec, 10 sec rest. 2 rounds.

11’s of merkins and big boys running 100 yards in between.

End in COT

Location: Paddock
Date: 2020-09-09
Weather: 63, clear

Q: Whitewall
PAX: 2 – Whitewall, Boo Boo

Warm-O-Rama
Stretch OYO

Tha Thang
Ruck, 10 curls, 15 triceps extensions, ruck, 30 step ups, 15 squats, ruck, 15 merkins, 15 big boys, ruck all the while discussing how some of our coworkers wear emotions on their sleeves and that all of us need to be more gracious in giving grace to others.

End in COT

Location: Gridlock
Date: 2020-09-07
Weather: Gorgeous and in the low 70’s

Q: 49er
PAX: 24 – 49er, Matlock, Suave, Trilogy, Backdoor, Toto, Possum, Muck, Oshag, Santa’s Little Helper, Boo Boo, Absolutely, Zebra, Giggles, Sous Vide, Duggar, Weird Science, Ronaldo, Radio, Yanni, Hertz, Incognito, Lansbury, Axeman

Warm-O-Rama
Circled up for a count and review of the 5 Principles then headed off to the bleachers for coupons.

Warmed up by pairing off with one coupon per pair. 1st Pax did two laps down and back up the hill behind the bleachers while the 2nd Pax did coupon curls. Trade places and repeat.

Tha Thang
Put all but 4 coupons back (plus 2 pavers from YHC’s trunk). First half of the ruck was conducted carrying packs plus the six coupons/pavers. Pax shared the load as needed.

Ruck was a serpentine route through the park, some on the trail, some off-road. Stopped multiple times for squats or Merkins, and arrived back at the bleachers around the 36 minute mark.

Circled up for 2 minutes of Mary (box cutters and Freddie Mercuries), then 20 chest presses IC with our packs.

Put the packs back on and finished another 17 minutes of rucking back to the parking lot.

Named our three FNGs – Matlock (Lansbury’s 2.0) and Trilogy and Suave (Toto’s 2.0s), finished with a COT and Name-a-rama, then enjoyed a breakfast of bacon, eggs, coffee, juice and milk in the parking lot courtesy of Toto, Muck, Oshag, Axeman and others.

End in COT

Location: Foxhole
Date: 2020-09-05
Weather: Perfect

Q: Zebra
PAX: 11 – Boo Boo, Lansbury, Bonjour!, Ricky Bobby, Gulag, TStark, Mule, Sparky, Weird Science, Sushi, Zebra

Warm-O-Rama
Dynamic stretching: Knee pulls, quad pulls, Frankenstein’s, pigeon pulls, butt kickers, high knees
Arm Circles IC with bad counting
Copperhead squats IC

Tha Thang
First up was a round of elevens.
About 20 yards apart starting with Burpees on one end and Big boy sit-ups on the other. 55 reps of each

We moseyed to the newly added coupons at Foxhole thanks to Sparky!

Thang 2: The Wilt Chamberlain
100 ft apart, 25 reps on each end 4 times thru
Round 1: LBC’s and Coupon squats with karaoke between
Round 2: American Hammers (2×1) and Coupon curls with Mosey and sprint between
Round 3: Flutter kicks and Merkins with Bernie Sanders and mosey between

We took the coupons back then did an Indian run back to the cars. 1 minute plank to finish.

Gulag rolled up for COT since Lansbury told him the wrong time.

Lansbury, Gulag, Weird Science and Zebra went on a ruck and did some extra shoulder work with coupons.

We also had Bonjour! and Lansbury put in work with pre-ruck starting at 5:30 and then Boo Boo, Sparky and Zebra joined at 6:00 for pre-ruck.

End in COT

Location: Gridlock
Date: 2020-09-05
Weather: Amazing!! 56 degrees and sunny

Q: Hanz&Franz
PAX: 13 – Wally World, Oshag, Hertz, Sous Vide, 49er, Radio, Raquel, Yanni, Incognito, Muck, Ronaldo, Toto, Hanz&Franz

Warm-O-Rama
Dynamic Warm up: walking knee hugs, march, high knee extends, walking quad, groin, shuffle squat, jog, bernie, third grade girl skip, single leg raise, iron cross, scorpion stretch

Tha Thang
Little hill and Bernie plus coupon curls 10x
Big hill and Mericans 10x
Big hill and squat jumps 5x

End in COT

Location: Gridlock
Date: 2020-09-03
Weather: Lots of rain

Q: Zebra
PAX: 7 – TLC, Mister Slate, 49er, Oshag, Muck, Incognito, Zebra

Warm-O-Rama
Amidst the beginning downpour and haste to grab coupons, QIC nearly forgot to do a warm up. Don’t worry, Oshag is always there to remind you what you might forget. Quick self warm up, but don’t worry I didn’t forget the disclaimer.

Tha Thang
45 solid minutes of EMOM with varied rep options. Arms/legs, then core, then 1 min cardio:
20-30 merkins
20-30 LBC’s
Side to side line jumps
10-15 squat press
15-20 American Hammers
SSH
15-20 curls
15-20 Superman’s
Jump rope
5-10 burpees
10-15 heel touches
High knees
10-15 lunges
Plank
Mosey
Merkins
15-20 flutter kicks
SSH
Squat press
15-20 pickle pounders
Run
Burpees
Heel touches
Skaters
Lunges
Plank
Run
Curls
Wall sit
Lateral line touches
Merkins
Freddie Mercury’s
Squat press
Lunges
Shoulder taps
Finished off with 1 final run

End in COT

Location: Paddock
Date: 2020-09-02
Weather: 73, rain

Q: Whitewall
PAX: 2 – Whitewall, Boo Boo

Warm-O-Rama
Stretch OYO

Tha Thang
Mumble-ruck for 45 minutes.

End in COT

Location: Gridlock
Date: 2020-09-01
Weather: Awesome

Q: Oshag
PAX: 8 – Oshag, TLC, Toto, Muck, 49er, Incognito, Raquel, Axeman

Warm-O-Rama
Mosey up the path – dynos before we got to the football field

Tha Thang
3 coupons for every 2 PAX
6 Rounds

Round 1 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Curls

Round 2 – repeato 1 time for 2 total rounds
PAX 1: Hill sprints x 3
PAX 2: LBCs with coupon

Round 3 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Man Makers

Round 4 – repeato 1 time for 2 total rounds
PAX 1: Lunges down & Up
PAX 2: Big Boy Sit Ups

Round 5 – repeato 1 time for 2 total rounds
PAX 1: Coupon Carry – 2 coupons, down and up the scoreboard hill 1 time
PAX 2: Overhead Press

Round 6 – repeato 1 time for 2 total rounds
PAX 1: Slides down & Up
PAX 2: Flutter kicks

Put coupons away and mosey to parking lot

At some point in time, Incognito stated while he was planking in the wet grass that he could have stayed home in his warm bed, but he was here instead. I took the comment to mean he was glad to be exactly where he was at the moment – wet, grassy, sweaty, worn out, and smelly.

End in COT

Location: Gridlock
Date: 2020-08-31
Weather:

Q: Zebra
PAX: 10 – Sous Vide, TLC, Boo Boo, Toto, Oshag, Muck, Possum, Axeman, Santa’s Little Helper, Zebra

Warm-O-Rama
Grab your ruck and let’s go

Tha Thang
We pushed the pace all morning on this ruck, still saving time to stop and add some extra work.
1st stop:
– 25 merkins w/ruck on
– Ruck on front – 30 front squats
– 50 steps holding your ruck over head
Push the pace even more
2nd stop:
– 25 merkins w/ruck
– 30 overhead presses
– 20 big boy sit-ups with front ruck
3rd stop:
– 25 merkins w/ruck
– 30 curls
– 20 reverse lunges

End in COT

Location: Foxhole
Date: 2020-08-29
Weather: Light rain and 70s

Q: Lansbury
PAX: 7 – Lansbury, TStark, Animal Style, Raquel, Sparky, Weird Science, Sushi

Warm-O-Rama
IC – SSH, CHS, Hillbillies, Frankensteins, runners stretch, arms stretches.
Dynamic Leg Stretching.

Tha Thang
The Mogadishu Mile
1 mile run
25 Overhead Presses
50 Coupon Curls
75 Bent Over Rows
100 Walking Lunges
25 yard Sprint & back
100 Merkins
25 yard Sprint & back
100 Air Squats
75 Overhead Presses
50 Coupon Curls
25 Bent Over Rows
1 Mile Run

PAX pushed themselves as a team and came close to completion. We have a benchmark.

Thank you F3LOUISVILLE’s Wide Right for the format.

End in COT

Location: Gridlock
Date: 2020-08-29
Weather: Moist, awesome

Q: Oshag
PAX: 10 – Oshag, Yanni, Sheva, Muck, Roll Boog, Incognito, Possum, Sous Vide, 49er, TLC

Warm-O-Rama
Mosey to football field for stretches, Name-O – etc..

Tha Thang
Running Stairs – incorporated throughout but we started off with 1 round – football field, down to the tennis courts and back up was 1 round

Coupons – 20 curls was the minimum – Overhead presses, Man Makers, Coupons tosses, and Coupon Mary were included to keep things interesting

Scoreboard Hill – Crawl Bear down – highly recommended to do this in the dark — Bear crawl up

The Gloom was a mixture of all these exercises at various times. We visited the hill a few times, the stairs a few times, lots of curls and lots of running in between these spots and a creative coupon hike.

End in COT

Location: Paddock
Date: 2020-08-26
Weather: Clear, 70

Q: Duggar
PAX: 3 – Duggar, Whitewall, Boo Boo

Warm-O-Rama
Independent stretching

Tha Thang
Ruck for 45 minutes discussing the eccentricities of kids during potty training, as well as one unnamed individual who, as an adult, continues to drop heat in the reverse cowboy position while on the toilet. Note: The unnamed individual was not part of today’s PAX.

End in COT

Location: Gridlock
Date: 2020-08-25
Weather:

Q: Lansbury
PAX: 11 – Lansbury, Possum, Incognito, Boo Boo, 49er, Sous Vide, Oshag, Raquel, Zebra, Muck, Axeman

Warm-O-Rama
PAX enjoyed Lansbury’s beautiful voice as it led a classic warm-up IC.

Tha Thang
1/4 mile mosey.
3 step ladder: 20 Squats, 40 Shoulder taps, and 50 Big Boys
1/3 mile mosey
Table Talk: Two groups of pax carried a picnic table down and back across the parking lot. 3 rounds with PT between. Final round concluded with 2×10 team shoulder press using the picnic table.
1/4 mosey back to base.

End in COT

Location: Gridlock
Date: 2020-08-24
Weather: Muggy and 70s

Q: Lansbury
PAX: 9 – Lansbury, Sous Vide, Possum, Axeman, Oshag, Muck, Toto, Boo Boo, Santa’s Little Helper

Warm-O-Rama
Ruck and circle back for Oshag.

Tha Thang
Ruck. PT on the hill. Ruck. PT. Ruck.

Calf raises, curls, overhead press, single arm rows, dead lifts, Saturday nights, flutter kicks, squats.

End in COT

Location: Foxhole
Date: 2020-08-22
Weather:

Q: Sparky
PAX: 5 – Sparky, TStark, Ricky Bobby, Weird Science, Animal Style

Warm-O-Rama
Arm circles
Michael Phelps
Hip Flex
toe touches
quad stretch

Tha Thang
20 exercises listed, pick a number then your age (Q choice to multiply, add or total age) with some having a bonus (bear crawl or fitness ladder Q choice).
Mercans
high knees
burpees
plank tap
bicycle
air squat
side straddle hip

Finisher:
sprints
air squats
200 arm raises
100 baby sit-ups

End in COT

Location: Gridlock
Date: 2020-08-22
Weather: Partly cloudy, light rain on and off

Q: Muck
PAX: 9 – Radio, Toto, 49er, Possum, Axeman, Sous Vide, Yanni, Incognito, Muck

Warm-O-Rama
Introduction and disclaimer
– Cross feet, bend and hang (switch)
– Runners stretch, side to side
– Quad pulls, side to side
– Michael Phelps
– Tricep pull, behind head, side to side
– Small and BIG circles forward
– Small and BIG circles reverse
– Abe Vigodas, 10 OYO

Tha Thang
We mosey’d to the basketball courts, where the Q had placed cones 15 minutes before. They were gone. No worries… Sous Vide was kind enough to replace them after the beatdown. Onward!

Today was Field of Dreams. In teams of two,, the PAX took a base and completed AMRAP exercises there until relieved.. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran around the outer perimeter of both courts. In between rounds, there was a little motivational teaching.

1st Base (AMRAP exercises)
– 1st round: LBC’s
– 2nd round: Lunges, with twist
– 3rd round: Plank Jacks
– 4th round: Squats

2nd Base (AMRAP exercises)
– 1st round: American Hammers
– 2nd round: Cross crunches (elbows to opposite knees)
– 3rd round: Mercans
– 4th round: Side straddle hops

3rd Base (AMRAP exercises)
– 1st round: Dips
– 2nd round: Incline mercans
– 3rd round: Jump rope
– 4th round: Dips

There was enough time to go through each round twice.

The SOUL of a Team by Tony Dungy is a book the Q just read and highly recommends. Here is Tony’s prescription for a successful team, using the letters in SOUL:
S is for Selflessness
O is for Ownership
U is for Unity
L is for Larger Purpose

Will post a summary of these traits and why they are important on the F3 3rd F channel.

Mosey’d back to the flag for COT.

Fellowship afterwards was really good. Everyone decided we’re blessed to be a part of such a great team (F3 Lex).

End in COT

Location: Gridlock
Date: 2020-08-20
Weather: Amazing

Q: Muck
PAX: 7 – Muck, Oshag, Zebra, Sous Vide, Axeman, Incognito, Raquel

Warm-O-Rama
– Runners stretch (repeat side to side)
– Cross feet and hang (repeat)
– Quad pull (repeat)
– Knees to chest (repeat)
– Tricep pull above head (repeat)
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigodas (10)

Tha Thang
We mosey’d to the football field to grab individual coupons, then took them to the basketball court.

The Q has been missing Red Flanders’ dice workout, so decided to make the investment. Red’s are better, but these will do for today. Soundtrack was primed and ready to go.

One dice has exercises: lunges, merkins, squats, SSH’s, crunches, and a wildcard (coupon work). Variation took place at the Q’s discretion: plank jacks, lunges with twist, curls, bentover rows, shoulder press, etc.

The other six sided dice has 30, 60, or 90 seconds. And 10, 20, and 30 reps.

After a host of exercises were performed (too many to list), we finished up to the song “Get Down” by Audio Adrenaline. Started off planking, then every time the phrase, “Get Down” came on, we merkined (about 3 minutes).

Mosey back to the football field to return coupons. Mosey back to the flag.

Axeman finally got RESPECT!!! 🙂

End in COT

Location: Gridlock
Date: 2020-08-18
Weather: Awesome

Q: Oshag
PAX: 5 – Santa’s Little Helper, Sous Vide, Muck, Oshag, Incognito

Warm-O-Rama
Mosey to football field for stretches. The usual stuff.

Tha Thang
Running Stairs – incorporated throughout but we started off with 3 rounds – football field, down to the tennis courts and back up was 1 round

Coupons – 20 curls was the minimum – Overhead presses, Man Makers, Coupons tosses, and Coupon Mary were included to keep things interesting

Scoreboard Hill – Crawl Bear down – highly recommended to do this in the dark — Bear crawl up – we did 2 rounds on one of our trips because Incognito

The Gloom was a mixture of all these exercises at various times. We visited the hill 4 times, the stairs twice, lots of curls and lots of running in between these spots.

It was effective.

End in COT

Location: Gridlock
Date: 2020-08-17
Weather: Clear, mid-60’s

Q: Boo Boo
PAX: 10 – Boo Boo, Possum, Zebra, Oshag, Santa’s Little Helper, Muck, Nickels, Axeman, Sous Vide, Duggar

Warm-O-Rama
No warm-o-rama

Tha Thang
Ruck. Stop at benches and do squats then single leg squats (10/5, 15/10, 20/15, 25/20)

End in COT

Location: Foxhole
Date: 2020-08-15
Weather: Good temp, a bit muggy.

Q: Lincoln Log & Zebra
PAX: 12 – Bonjour!, Gulag, Animal Style, Mule, 49er, Ricky Bobby, Sparky, Lansbury, Toto, Weird Science, Lincoln Log, Zebra

Warm-O-Rama
This was the first co-Q with Lincoln Log and Zebra. Most of it was co-planned and the rest was added on the fly in the moment

Lincoln Log lead the Warm-O-Rama:

Ring of Fire
10 Arm Circles IC
10 Finkle Swings
10 Copperhead Squats
10 Imperial Walkers
10 Abe Vigodas
10 Grass Grabbers
10 Hillbillies

Finished the warm up introducing 21’s to The Foxhole
21 SSH’s, stopping the cadence count at 5, but all pax must stop at 21. It took 2 rounds and some added burpees before moving on.

Tha Thang
The real story of the beatdown is the playlist of this co-Q. Lincoln Log was in charge of the music for the beatdown, but Zebra hi-jacked it by continually suggesting an all Nickelback playlist. Midway through the playlist was switched to Nickelback and we all experienced the pain.

The main Thang was 4 corners: 5 min AMRAP in each corner of the parking lot with the given movements.
Corner 1: 5 Burpees, 10 Grapplers, 10 Lunges
Bear Crawl to the next corner
Corner 2: Parking lot suicides, 10 Herkins (hand release), 10 V-Ups
Corner 3: Lincoln Log lead the Deck of Death
Bernies Sanders to the next corner
Corner 4: 10 Dorothy’s (squat jump with toe tap in the air), 10 American Hammers, 10 Dry Docks
Zebra had the great idea to sprint back to the first corner = pure exhaustion
Repeat Corner 1: 5 Burpees, 10 Grapplers, 10 Lunges

Finisher: Thor’s Hammer
1-to-4 ratio of Big Boy Sit-ups to American Hammers
We completed 5 rounds, did 30 second plank, then completed through round 9

Welcome to our FNG’s Bonjour! and Gulag.

End in COT

Location: Gridlock
Date: 2020-08-15
Weather: Beautiful

Q: Axeman
PAX: 12 – Possum, Duggar, Sous Vide, Oshag, Radio, Yanni, Nickels, Muck, Raquel, Incognito, Hertz, Axeman

Warm-O-Rama
Michael Phelps-OYO
Arm Circles-FW & BW
SSH’s-in cadence
Imperial Walkers-in cadence
Grass Grabbers-in cadence
Frankensteins
HIgh Knees
Butt Kickers

Tha Thang
After warm-up, the PAX grabbed coupons and gathered on the tennis courts on the sideline of court one and partnered up. YHC went over the first exercise where one partner performed their part on the court and the other performed theirs on the sideline. The drill was as follows:
-Partner 1 moseyed around the perimeter of all 8 courts while partner 2 held a plank, once partner 1 was back, partner 2 moseyed while 1 held a plank.
From there each court was utilized and went as follows:
-Mosey around 7 courts, Squats with coupon
-Mosey around 6 courts, Coupon Rows
-High skip around 5 courts, LBC’s
-Bernie Sanders around 4 courts, alternating regular and diamond mercans from sideline to sideline
-High Skip around 3 courts, coupon curls
-Karaoke around 2 courts, big-boy sit-ups
-Bear crawl around 1 court, Man makers
All eight courts survived better than the Q.

We then returned coupons and moseyed to bottom of hill by scoreboard where we performed 11’s by moseying up the hill and doing 10 mercans and moseyed down to lunges 2/1. Each trip up the hill we decreased the mercans by 1 and increased the lunges. This took us to the end of our time.

End in COT

Location: Gridlock
Date: 2020-08-13
Weather: Clear and comfortable

Q: 49er
PAX: 7 – 49er, Possum, Sous Vide, Axeman, TStark, Oshag, Muck

Warm-O-Rama
Today’s Q was brought to you by the award winning music of ‘Hamilton’ and inspired by a beatdown from F3 Omaha.

My Shot – 5:33
20 (IC) Sun Gods – 10 forward, 10 backward
20 (IC) Monkey Humpers
20 (IC) Abe Vigodas
20 (IC) Grass Grabbers

Right Hand Man – 5:21
Mosey around the parking lot 1.5 laps to the coupons

Tha Thang
1. Wait for It – 3:13
SSHs to the verse; Merkin on each ‘Wait’

1. Guns and Ships / Yorktown –6 min AMRAP Circuit

All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music. Approx. 30 seconds each set

Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps
Air Squats
Curls
Air Squats
Overhead Presses
Air Squats
Triceps

1. What’d I Miss – 4 min
   Put the coupons back and mosey to the tennis courts

2. Cabinet Battle #1/Room Where it Happened – 8 min
   -PAX lined up at one end of the courts:
   -CRAB WALKS across two courts and back.
   -BEAR CRAWLS across 3 courts and back
   -SPRINTS across 4 courts and HIGH SKIP back

3. Hurricane / Who Lives, Who Dies… – 6 min
   This is where the CHANGE comes from. 6 minutes of Mary got short-changed and we only did 4 minutes due to time.

4 minutes of Mary:
All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music.

1min each
-LBC
-Box Cutters
-BBS
-American Hammers

End in COT

Location: Gridlock
Date: 2020-08-11
Weather: 68 and soupy

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Possum, Axeman

Warm-O-Rama
10 ssh
10 flings
10 seal jumps
10 squats
10 hillbilly
10 imperial walkers
10 mercans
10 Superman’s
20 leg kicks
20 small jumps

Tha Thang
In pairs
Station 1- 200 mercans while partner runs 25 yds and farmer walks two coupons another 25 yds.
Station 2- 400 ssh, 50 yd run with 12 plank jacks
Station 3- 200 squats with 20 leg raises.
Station 4- 300 American hammers with 4 burpees.
Mosey one lap around parking lot and finish with a two minute plank.

End in COT

Location: Gridlock
Date: 2020-08-10
Weather: Cool morning with a hint of rain.

Q: Lincoln Log
PAX: 8 – Lincoln Log, Oshag, Sous Vide, 49er, Zebra, Muck, Possum, Santa’s Little Helper

Warm-O-Rama
Brief dynamic stretches with Michael Phelpses and Frankensteins.
Grass Grabbers – 12 IC
Copperhead Squats – 10 IC – Slow count

Tha Thang
We put on our rucks and set out for the main road, around the tennis courts and up the steps to the football field. YHC directed PAX to grab coupons at their discretion, noting some grumblings about tired arms and sore biceps.

We moseyed with our extra weight down the two flights of steps to the lower tennis courts and dropped the coupons. YHC had a set of movements labeled 1-7 and directed the PAX to pick a number; then did said movements for that number.

We donned our respective rucks and coupons, then set out to climb back up the steps, across the top and back down to the lower tennis courts. Along the way, the PAX pointed out, helpfully, that we could have just gone up the steps we came down instead of walking across. So that’s what we did; we turned and went back up and to the upper courts for more work. Repeat the cycle, up and down for 4 sets of work before returning back to the field to dispatch the coupons.

We completed another round of work in the field. Then moseyed back for a final round of work at the AO.

Work included, but not limited to:
Ruck Merkins
Ruck Squats
Ruck Presses
Ruck Farmer’s Carry
Ruck Pull Throughs in Plank Position
Ruck Lunges
Ruck Swings
Am-Hams
Sets of 10

1.91 Miles were covered.

End in COT

Location: Gridlock
Date: 2020-08-08
Weather: Sunny, cooler and awesome!

Q: Sous Vide
PAX: 9 – Sous Vide, Oshag, Radio, Toto, Incognito, Ronaldo, Hertz, Possum, Yanni

Warm-O-Rama
Only because Oshag complained.

Tha Thang
Using the clues we found we mosied around the park completing various exercises. Exercises had to be completed to get the next clue. 1000 merkins, 500 step-ups, 1000 curls, 1000 squats up and down the hill, 1000 SSH’s, 10 incline sprints, 2 min. Plank and a round of Mary.

End in COT

Location: Foxhole
Date: 2020-08-08
Weather: Amazing!!!

Q: Hanz&Franz
PAX: 12 – Animal Style, Boo Boo, Zebra, Ricky Bobby, Sparky, Ollie, Tigger, Duggar, Hanz&Franz, Nickels, Lansbury, Gopher

Warm-O-Rama
Active Dynamic Warm up, Grass grabbers, Abe Vigoda

Tha Thang
(5) Rounds: 5 mericans, 25 yard lunge, 10 big boy sit ups, 25 yard run
(5) Rounds: Half court, Full Court sprints + 5 buprees
(5) Rounds: 25 yard Bernie Sanders, 25 yard run, 30 overhead claps
Indigenous People Run X 2
(5) Rounds: 25 yard Broad Jump, 25 yard run
200 Little Baby crunches

Great work today! Two FNG’s and great kindness from our host with hot coffee.

End in COT

Location: Paddock
Date: 2020-08-07
Weather: 65 and beautiful

Q: Duggar
PAX: 3 – Duggar, Musky (DR), Muck

Warm-O-Rama
Right into it!

Tha Thang
2 DR pax this morning. One came a little bit farther than the other! Great to see Musky for Cleveland and Muck from gridlock 😂.
Stopped every half mile and did 10 merkins, 20 BBS, and 30 squats.

End in COT

Location: Gridlock
Date: 2020-08-06
Weather: Cool

Q: Zebra
PAX: 5 – Muck, Possum, Sous Vide, Axeman, Zebra

Warm-O-Rama
Much respect to our men of Respect (or almost for Axeman) for being stuck with one young gun that was in high school when they were coaching his classmates back in the day

15 Abe Vigoda IC
12 Michael Phelps IC + triceps stretch
10 Imperial Walkers IC
10 Hillbillies IC

Mosey to coupons and head to basketball courts

Tha Thang
Modified Dora
– 50 Big Boy sit-ups – paired with walking lunge to and from mid court
– 100 overhead presses – full court suicides
– 150 merkins – full court karaoke
– 200 coupon curls – mid court broad jump
– 250 squats – mid court bear crawl
– 300 LBCs – full court mosey/sprint

End in COT

Location: Gridlock
Date: 2020-08-04
Weather: Awesome

Q: Oshag
PAX: 6 – Jersey Shore, TStark, Muck, Possum, Incognito, Axeman

Warm-O-Rama
Dynos – upper & lower

Tha Thang
Spade – run jacks – run half way, 5 TJacks, finish the run
Hearts – plank jacks
Clubs – skaters
Diamonds – minute drill — super lazy mans & 2 jump lunges

5 – Walmart Burpees
Ace – walkout burpees 5
Joker – 5 Catalina Wine Mixers

@Santaslittlehelper

End in COT