Tag: backblast

Location: Gridlock
Date: 2020-08-03
Weather: 65 and cool

Q: Zebra
PAX: 8 – TStark, Boo Boo, Toto, Possum, Sous Vide, Axeman, Muck, Zebra

Warm-O-Rama
Grab your ruck, wait for the Q….get to work anyway

Tha Thang
Rucking as usual, stopping to work every half mile

.5 – 20 lunges – 10 merkins
1.0 – 20 squats – 10 merkins
1.5 – 20 flutter kicks (holding ruck in air) – 10 merkins
2.0 – 15 big boy sit ups with ruck – 10 merkins
2.5 – 10 merkins

Note: modify the BB sit ups to bear hug the ruck next time

End in COT

Location: Foxhole
Date: 2020-08-01
Weather: 70s and Muggy

Q: Lansbury
PAX: 10 – Lansbury, Mule, Sushi, Ollie, 49er, Zebra, Sparky, TStark, Ricky Bobby, Weird Science

Warm-O-Rama
PAX got loose absent gin and juice

Tha Thang
Tabata: 6 exercises, 4 rounds each. 45 seconds of work. 15 seconds rest. 30 seconds rest between exercises.

Mosey to two cone courses chock full of silly exercises.

10 minute EMOM

Talking Heads prevailed with some Pilates movements to strengthen the PAX’s super weak hips and surprisingly vulnerable knees.

Bell Curve Prevailed.

End in COT

Location: Gridlock
Date: 2020-08-01
Weather: Wet from all the rain, but it didn’t rain on us during the WO

Q: Incognito
PAX: 9 – Oshag, Axeman, Sous Vide, Count Chocula, Radio, Kisses, Incognito, DiGiorno, Double Dare

Warm-O-Rama
Welcomed all
Moseyed to basketball court for a few IC exercises
Included were Crab Cakes IC and Crab Jacks IC, I believe for the first time at F3Lexington

Tha Thang
Moseyed to our pullup shelter
Each PAX had a table to stand on and a beam for pullups

Did an every other minute kind of thing.
First minute: 20 Pullups and 20 Merkins
Rest for a minute
Second minute: 18 Pullups and 20 Merkins
Rest for a minute
Third minute: 16 Pullups and 20 Merkins
Rest for a minute
notice a trend???
Did a total of six rounds…that means on the last one we did 10 Pullups and 20 Merkins

Moseyed back to the basketball court for a little baseball diamond work.
That’s right, by looking at the basketball court from a different angle it actually becomes a diamond. I figured that out by googling during the hours of prep I put into the WO.
Did a different exercise at each corner of the diamond (there are 4 corners to a diamond) – I googled that too so I know it’s true.

1st exercise: 20 Merkins
2nd exercise: 20 Air Squats
3rd exercise: 10 Burpees
4th exercise: 20 Crab Cakes
Rinse and Repeat – not sure how long we did this but it was at least 3 or 4 U2 songs

Next we did a Squaticide – similar to a Suicide but at the top of each run you did an ever increasing # of Air Squats, starting with 1. We worked our way up to 12 Air Squats

Next we moseyed to the top of the parking lot and each PAX grabbed a spot by the curb. Did Curb Alberts for about a minute (like a step up, only it’s with your hands in a plank position).
Had one minute to go so we did toe taps to the curb for the last minute.

Lots of HIM’s today; I won’t name names, but the soccer coach from Michigan really struggled today, but everybody else did fantastic.

End in COT

Location: Paddock
Date: 2020-07-31
Weather: 69 and overcast

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

Warm-O-Rama
Mumbled.

Tha Thang
Rucked while mumbled.

PAX discussed regular business stuff.

End in COT

Location: Gridlock
Date: 2020-07-30
Weather: 75

Q: Incognito
PAX: 5 – Incognito, Raquel, Muck, 49er, Boo Boo

Warm-O-Rama
Some stretches and routine warmups

Tha Thang
Ran around the parking lot stopping at five spots: the flag, the other corner, the corner by the coupons, the shelter, and the last corner. Went around 3 times stopping to do a set of these exercises:

Box Jumps
Ranger Merkins
Curls with coupon
Tricep Dips
Hops up Curb

Iron Mike (Jump Lunges)
Standard Merkins
Presses with coupon
Wall Squat
Decline Merkin

Monkey Drill (Sideways Lunge, knuckles close to ground)
Dive Bombers
Curls with Coupon
Squat Jumps sitting at Bench
Burpees, legs up on curb

Finished up in the Shelter doing Step-ups and Planks as partners; switching every 20 step-ups

End in COT

Location: Gridlock
Date: 2020-07-28
Weather: Muggy

Q: Lansbury
PAX: 9 – Lansbury, Santa’s Little Helper, Oshag, Boo Boo, Lincoln Log, Muck, Raquel, Sous Vide, Axeman

Warm-O-Rama
SSH, AV, CHS, Frankensteins, butt kickers

Tha Thang
With ruck, five rounds of:

20 Merkins
10 Squats
10 Curls
10 step back lunges
10 Single arm rows
20 overhead presses
5 squat presses
10 glute bridges.

1/4 mile ruck between rounds.

5 minutes of hip and core training. 20 movements per exercise.

End in COT

Location: Paddock
Date: 2020-07-29
Weather: Cooler but still muggy enough you can cut thru it

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Quick reminder about social distance in these times. YHC picks his spot in the parking lot. No you other men stay over there…a few miles apart…in your bed! Ok good. Let’s go to work

Warmup? Sure. I looked liked Richard Simmons out here for all anyone knew

Tha Thang
Since nobody is here to slow me down…

5 mile ruck stopping for work
1000 weighted merkins
1000 weighted squats

Tell me different amiright!

What’s that?!?! Only Count Chocula could do that workout?

Fine. Since you guys know me, I’ll make it more realistic

2.67 mile ruck stopping every .25 mile for 15 weighted merkins for a total of 150. This was a good bit easier than normal since I’m using Triceratops…I mean Duggars 20 lb plate and Boo Boo isn’t here to bring the ever wonderful bucket of pea gravel that has edges like a Bowie knife

Fine morning for a ruck

End in COT

Location: Gridlock
Date: 2020-07-27
Weather: 69, Clear

Q: Boo Boo
PAX: 8 – Boo Boo, 49er, Oshag, Sous Vide, Toto, Muck, Zebra, Axeman

Warm-O-Rama
No Warm-O-Rama

Tha Thang
Ruck the trail the whole loop. Stop at park benches and, with weighted packs, do 10 arm curls, 10 triceps extensions, 10 upright rows

End in COT

Location: DR Post by Pax
Date: 2020-07-25
Weather: 86 feels like 92, partly cloudy, humid

Q: Boo Boo
PAX: 7 – Boo Boo, Oshag, Yanni, Toto, Red Flanders, Sous Vide, Lincoln Log

Warm-O-Rama
No Warm-O-Rama

Tha Thang
~5 mile ruck (84:19 total time / 16:29 per mile). PAX could not decide if we saw a muskrat/beaver/ground hog at 3 mile marker. Santa’s Little Helper also in attendance.

End in COT

Location: Foxhole
Date: 2020-07-25
Weather: Beautiful – warm and muggy – almost perfect

Q: Oshag
PAX: 8 – Oshag, Incognito, Zebra, Mouse Trap, TStark, Sushi, Toto, Sparky

Warm-O-Rama
Dynos – jog it out
Arms – swings & stretches
F3 Basics while warming up

Tha Thang
Made for This – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch (this was terrible by the way and some were prone to calling foul because one group only super/lazy-man one time to their 2. The Q’s group happened to only experience that joy one time. PAX that do not like how the beat down timed out should use this as a lesson to always be the Q whenever possible. Complaints should be issued in writing to F3Nation.com)

~~~~~~ LEXICON Break ~~~~~~
AREA OF OPERATIONS or AO
The geographical location at which an Event takes place.

BEAT DOWN
A very difficult Workout delivered by a Q with Zeal.

The Thang
Ladder Set #1 – go up and come back down
Lateral shuffles x 20
Lateral shuffles x 20 + Basic Burpee (just one side)
Lateral shuffles x 20 + Basic Burpee (one side) + 5 T-Jacks

~~~~~~ LEXICON Break ~~~~~~
MIDWIFE NOISES
Groaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.
SNOT WOGGLE
A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch

~~~~~~ LEXICON Break ~~~~~~
HAPPY CLOWNS
Those PAX who focus first on not leaving the Six behind.
MUMBLE CHATTER
Talking incessantly during the Workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.

Ladder Set #2 – Minute Drills ~~~ 1 minute to complete – go up the ladder and come back down
6 Mountain Climbers, 5 Blarts, 40m Sprint
10 Mountain Climbers, 5 Blarts,, 30m Sprint
16 Mountain Climbers, 5 Blarts,, 20m Sprint
20 Mountain Climbers, 5 Blarts,, 10m Sprint
26 Mountain Climbers, 5 Blarts,, 5m Sprint

Made for This – SWITCH ROLES – Half group – High Knees & Coach Sherrills — other half – Supermans to Lazy mans – hold up legs and arms while waiting to switch

~~~~~~ LEXICON Break ~~~~~~
KOOL-AID DRINKERS/KAD
Those PAX who love F3 in all of its glorious manifestations.
PAX
A Member of F3Nation.
HIM
Short for High Impact Man.

Ladder Set #3 – go up and come back down (we ran out of time)
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides, Base = Overhead Claps
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner = Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner = Sprints, Base Mountain Goats

~~~~~~ LEXICON Break ~~~~~~CIRCLE OF TRUST/COT
The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation.

Fox spotted at the entrance upon arrival.

End in COT

Location: Gridlock
Date: 2020-07-25
Weather: Low 70s and clear skies

Q: 49er
PAX: 9 – 49er, Mule, Yanni, Raquel, Sous Vide, Radio, Count Chocula, Muck, Axeman

Warm-O-Rama
Plank stretches
Grass grabbers x20 IC
Monkey bumpers x10 IC
SSHs x20 IC

Tha Thang
YHC has been missing a good poker game, so I decided it was time for another F3 Poker Run.

After warmup and name-a-rama, we split into teams of 3 HIMs, with the goal of finding two others who could run/walk at a similar pace. Next, we took off for a 2.4mi lap around the park. Teams stayed together, stopping every half-mile for a card and PT.

Each team drew a card and did the exercise for that card together.

Exercises:
–Hearts: Catalinas
–Spades: Merkins
–Diamonds: Mountain Climbers x2
–Clubs: Plank Jacks x2

–Card counts
–2-5 = 5 reps
–6-9 = 10 reps
–10-K = 15 reps
–A = 20 reps

After returning to the flag and drawing our fifth card, YHC gave the teams 2 chances to exchange cards.

Chances to exchange a card:
-1 lap around the parking lot together
-50 box cutters each

Final betting
-All teams did the box-cutters to exchange a card. The team of 49er/Mule/Raquel drew a 5❤️, giving us draws to both a straight and a flush, so we took the extra lap hoping to get lucky, but came up empty.

• The betting started with all teams anteing 10 burpees.
  -Muck/Yanni/Axeman weren’t too proud of their hand and checked.
  -Sous Vide/Radio/Count Chocula were really proud of their hand and raised the bet to 30 burpees.
  -Having missed all of our draws, 49er/Raquel/Mule folded and Muck/Yanni/Axeman did the same.
  -Winners did half the pot (5 burpees) and revealed a pair of Jacks. The other two teams took the full 10 burpees.

End in COT

Location: Paddock
Date: 2020-07-24
Weather: 70

Q: Duggar
PAX: 4 – Duggar, Whitewall, Triceratops, Zebra

Warm-O-Rama
What that?

Tha Thang
Rucked for just shy if 2.5 miles

End in COT

Location: Gridlock
Date: 2020-07-23
Weather: Nice, but humid

Q: Muck
PAX: 4 – Sous Vide, Oshag, Zebra, Muck

Warm-O-Rama
Michael Phelps
Knee pulls to chest
Runners stretch (side to side)
Cross your feet, bend, and hang (REPEAT, other side)
Tricep pull (elbow behind head, REPEAT, other side)
Abe Vigodas (10, OYO)

Tha Thang
To recognize that it’s opening day of the 2020 baseball season, we did a little Field of Dreams. Each PAX took a base and completed AMRAP exercises there until relieved.. Once the batter completed 15 burpees, all the runners would advance. When the last batter had completed his burpees, he would yell, “Touch ‘Em All”, and the PAX would round the bases. Note: Burpees were shortened to 10 to speed up rotation.

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 (slap the floor, then jump shot)
– 3rd round: Nolan Ryans
– 4th round: Hillbillies

There was enough time to go through each round twice. We finished a couple of minutes early, so we knocked out some additional LBC’s.

It’s always a great time at the ballpark!

End in COT

Location: Paddock
Date: 2020-07-22
Weather: 72

Q: Duggar
PAX: 6 – Duggar, Triceratops, Boo Boo, Whitewall, Sous Vide, Anklet

Warm-O-Rama
Rucked

Tha Thang
Rucked just shy of 3 miles

End in COT

Location: Gridlock
Date: 2020-07-21
Weather: The sun wasn’t out yet, but it sure felt like it was…

Q: Lincoln Log
PAX: 12 – Lincoln Log, Raquel, 49er, Muck, Sous Vide, Toto, Oshag, Incognito, Axeman, Lansbury, Zebra, Boo Boo

Warm-O-Rama
Moseyed to grab some coupons and then to the 2nd tier lot for action.

Michael Phelps
Leg Swings
Hill Billies – 12 IC; with a restart, YHC had to remember the cadence
Grass Grabbers – 12 IC
Copperhead Squats – 12 IC; slow count
SSH – 12 IC

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back, with as much purpose in your stride you can muster.

Moleskin
11 months have passed since YHC last queued this particular beatdown. It was a dreary, wet, cool day ITG, and one of the lowest times in YHC’s life. It was on that morning that YHC shared with the gathered PAX what was going on and thanked them, including those not present, for being the HIM they are and continue to be. For being a consistent source of encouragement, guidance and accountability. For being great friends.

In contrast to that gloomy day in August, today was a spirited day. 4 PAX rolled out early ITG to ruck around the park and help move some coupons closer to today’s AO. 12 PAX rallied at the Startex and we hit the ground running and crushed the WO in record time! All around, YHC is in a much better spot today than 11 months ago. It is in no small part due to these HIM that post day in and day out, and do this thing called life alongside each other.

I remain thankful to this day for this group and to have these men in my life.

If you could use some good fellowship in your life, then come check out F3. It does not matter your fitness level. F3 leaves no man behind, nor do they leave him where they found him. As iron sharpens iron, we get better together.

SYITG

End in COT

Location: Gridlock
Date: 2020-07-20
Weather: The Best

Q: Oshag
PAX: 11 – Oshag, Muck, Yanni, Axeman, Possum, Sous Vide, Lansbury, Boo Boo, Toto, Zebra, Backdoor

Warm-O-Rama
Figuring out it was time to start with no Q

Tha Thang
Ruck with intermittent stops for step-ups on benches while other PAX did squats, lunges, Merkins, and we all stopped for dips.

Ruck on Baby, Ruck on!!

End in COT

Location: Foxhole
Date: 2020-07-18
Weather: Warm & Humid for a Saturday morning…it is July though

Q: Incognito
PAX: 15 – Lansbury, Fly, Duggar, Ricky Bobby, Mouse Trap, Zebra, Triceratops, Anklet, Lincoln Log, Boo Boo, Weird Science, Sparky, Mule, 49er, Incognito

Warm-O-Rama
Mosey
SSHs
Mosey
Karaoke – one way
Karaoke – other way
Lunge with Twist
Michael Phelps
Arm Circles
Monkey Humpers

Tha Thang
Had a course setup that we circled about for the duration of 5 songs: together they were a little over 19 minutes.

5 Burpees to start
40-yard dash
10 “I’m a Star” Jumps
Short Mosey
20 Merkins
Broad Jump (20 or 30 feet?)
Left Leg Hops (5 parking spaces)
Right Leg Hops (5 parking spaces)
Mosey back to start
Repeato

Don’t worry about this being too much for Duggar; he made sure to barely do most of it.

It was a good start to the WO.

Next we did some Jack Jack Webbs
That’s like Jack Webbs, but instead of a Merkin, it’s a Merkin w/Plank Jack
Started with 1; went up to 10

Finished with about 10 minutes of Mary, did each of the following for 40 or 45 seconds:
Leg Raise with Heels to the Heavens
Butterfly Situp
Seated Corkscrew
Levitation Crunch
Sit-up Elbow Thrusts
Black Widow (Cross Moutain Climber with a Lift at the Top of the Move)
X-Man Situps
Alternating Jack Knifes
Stationary Bicycles

A fox stared at us during Mary, even resting to enjoy the scene of Lansbury’s awesome bandana-headband. During PLC (Parking Lot Coffeeteria) afterward it was decided that The Foxhole would be a better name for this AO.

Welcomed 3 FNG’s.

End in COT

Location: Gridlock
Date: 2020-07-18
Weather: 73 and humid

Q: Raquel
PAX: 5 – Raquel, Double Tree, Muck, Count Chocula, Yanni

Warm-O-Rama
Started out with a planking name-o-rama, followed by a runner’s stretch and reach for the sky
10 grass grabbers IC
10 skip jacks IC
Pigeon Pulls on your own
Tricep stretch, Michael Phelps, and Arm Circles while the Q provided a little background about how F3 arrived at his monniker, and setting up the Shawshank Redemption theme of today’s Q

Moseyed to the Shelter for a prison style mini: 4 rounds of :25 work/:15 rest merkins, alternating lunges, and lbc’s. Mosey to the football field.

Tha Thang
7 rounds to develop the skills to break out of Shawshank Prison and “crawl through a river of s*** and come out clean on the other side.” Rounds were the length of a song (approx 3:30). Consisted of 16 reps of coupon strength work, endurance 20 yard mosey between strength and flexibility stations, and 16 counts of flexibility exercise, repeating until end of song.

1. Cpn overhead flutters-sprint-laying trunk rotation.
2. Overhead presses-sprint-cobra wings
3. Tricep rows-sprint-planking shoulder taps
4. Cpn curls-Bernie-tabletop/glute bridge
5. Cpn chest press-Bernie-wing chest stretch
6. Raggedy Ann-karaoke-falling triangle/kickstand
7. Coupon squats-karaoke-fire hydrants

Mosey to Zihuatanejo for COT

End in COT

Location: Paddock
Date: 2020-07-17
Weather: Humid…very humid

Q: Whitewall
PAX: 6 – Lincoln Log, Duggar, Whitewall, Weird Science, Cherub, Lansbury

Warm-O-Rama
We were supposed to warm up?

Tha Thang
Fairly simple today. Everybody brought a ruck with varying weight. In addition there was a 25 lb dumbell, 35 lb kettlebell and 2 – 50 lb sand bags courtesy of Lansbury. We set off on a ruck, stopping every 5 minutes for work and switching off extra weight with 2 guys getting a break each leg between work. In total we covered 1.8 miles with work as follows:

20 merkins
20 mountain climbers
30 air squats
15 merkins
20 air squats
20 lunges
20 air squats
15 merkins
20 air squats
20 lunges
15 merkins
20 air squats
15 merkins
1 minute plank

I think thats all the work but honestly climbing the last hill with 85 lbs on my back might have cause some memory loss.

Enjoying the rucking of late but really happy to be adding some serious weighted beatdowns and look forward to stepping up the game at Paddock. Good work men

End in COT

Location: The Station
Date: 2020-07-11
Weather: Beautiful

Q: Lansbury
PAX: 13 – Lansbury, Faceplant, Just Cause, Toto, Lincoln Log, Duggar, Triceratops, Zebra, Sparky, Oshag, Boo Boo, Ricky Bobby, Weird Science

Warm-O-Rama
Today marks the beginning of a new era in F3 Lexington history. Well, not really today, but 5 days ago when The Station AO actually began. So 5 days ago in the past marked the beginning of F3 Lexington’s new awesome AO, that is now being commemorated officially with a belated backblast to affirm that this event did, in fact, occur.

Pax began rolling in, 5 days ago, to check out the newest location on the East side of Lexington in the parking lot of Crossroads Church on Todd’s Rd. A newly planted flag marked the spot and our fearless leader, Lansbury, held the first Q of this long awaited AO.

With the anticipation of teaching our newest brethren of the East side the ways of F3, Lansbury discussed the 5 core principles of F3 for the first of many times through the beat-down, then proceeded to lead 30 minutes of cadence counting exercises with the fastest cadence known to man and multiple mosey’s around the building. I would recount the various cadence exercises performed that morning, but due to the speed at which they were administered and the fact that this was 5 days ago (did I mention that before?) those details seem unnecessary.

Tha Thang
The main Thang for today was a traditional F3 beat-down of Dora 1-2-3….4?
Pax paired up to complete the reps assigned, trading off running and reps while our fearless Q ran around taking really cool pictures for social media.
100 Merkins
200 Plank Jacks
300 Squats
400 LBC’s

After the Dora we moseyed back to the flag and proceeded to name our FNG’s. Welcome to Just Cause and Faceplant! Coffeeteria and fellowship followed in the parking lot after.

All jokes aside, Lansbury rocked out the first Q for The Station! We’re excited to get this AO rolling!

End in COT

Location: Gridlock
Date: 2020-07-16
Weather: 76, clear and a little muggy

Q: 49er
PAX: 7 – 49er, Sous Vide, Incognito, Muck, Zebra, Lansbury, Lincoln Log

Warm-O-Rama
30 seconds each:
https://www.youtube.com/watch?v=4jCDjnzI6W0
Video courtesy of Bonhoeffer, F3 South Charlotte)
Knee hugs
Quad pulls
Pigeon pulls
Finkle swings
Reverse lunge w/ twist
Michael Phelps / Fly press

Then
15x Hillbilly Squats IC
20x SSHs IC

Tha Thang
Mosey to the bottom of the scoreboard to the music of the Beatles for Thang 1: Ladders

4 rounds of ladders on the hill starting with 1 at the bottom, 2 at the top, 3 at the bottom, working up to 5, and back down to 1 at the bottom. 1-2-3-4-5-4-3-2-1

After Sous Vide’s creative Q on Tuesday, YHC promised there would be no burpees today. I never promised we wouldn’t do parts of burpees.

Round 1: Merkins
Round 2: Bobby Hurleys
Round 3: 2x Copperhead Squats
Round 4: 4ct Mountain Climbers

Mosey to the basketball court baseline for Thang 2: Suicides. 4 lines – free throw, midcourt, opposite free throw, opposite baseline.

Round 1: Suicide w/ a line touch
Round 2: Suicide w/ 5x gas pumpers at each line
Round 3: Suicide w/ 5 Catalinas at each line
Round 4: Bear crawl suicide; run out, bear crawl back from each line

End in COT

Location: Gridlock
Date: 2020-07-14
Weather: Cool and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Backdoor, Raquel, Lincoln Log, Oshag, Incognito, Muck, 49er

Warm-O-Rama
10 ssh, flings and seal jumps. 10 squats. Some dynamic stuff back and forth.

Tha Thang
Mosey to football field that was wet, dark and sprinklers were active. There were 4 flags, one in each corner of the field. Start with 20 burpees at first corner, jog 120yds to next flag and did 19 burpees, jog 50 yds and did 18 burpees etc. until down to 1 burpee. Mosey back to parking lot. In total we ran about 1 mile and did 210 burpees.

End in COT

Location: Gridlock
Date: 2020-07-13
Weather: Cool morning

Q: Zebra
PAX: 8 – Backdoor, Toto, Muck, Oshag, Boo Boo, Lincoln Log, Sous Vide, Zebra

Warm-O-Rama
Put on your ruck and load up with some added team weights: two pax brought buckets of rock, medicine ball, landscape timber

Tha Thang
We began rucking the Gridlock path, stopping every 1/2 mile or so for additional work.
Stop 1: 15 merkins + knee to elbow with ruck on
Stop 2: 3 ruck pack deadlifts then 1 curl – 10x

As we picked up and moved on we passed by someone walking the path in the park, then that passerby walked up from behind and asked “Hey are you F3?” Oshag responded with Yes, then handed him one of the team weights to carry. Our newest FNG “Backdoor” was out looking for us and found us mid-ruck!

Stop 3: 15 ruck sit-ups with overhead press

After 2+ mile ruck, pax completed 10 reps of each at the AO to finish:
Merkins with knee to elbow
3 ruck deadlift – 1 curl
Ruck sit-ups with overhead press

End in COT

Location: Gridlock
Date: 2020-07-11
Weather: 68 and NICE!!

Q: Radio
PAX: 7 – Count Chocula, Double Tree, Muck, Incognito, 49er, Raquel, Radio

Warm-O-Rama
High plank Name-o-Rama plus 5 Merkins to warmup with since we were down there already. Michael Phelps, Abe Vigodas-14 reps, Grass Grabbers-12 reps, and Hillbillies-10reps

Tha Thang
Mosey to different parts of the park while having “What If” conversations (topics provided by Radio) with a buddy or two. First stop at little league baseball parking lot to do the following three exercises: hip flexor hurdle step overs (1 min.), American Hammers (50 reps /25 to each side), Incline Merkins (20 reps or 30 reps) REPEAT.
Mosey to another shelter to do next three exercises: lateral agility jumps over parking bumpers (30 sec.), Gas Pumpers/Shotgun (50 reps) REPEAT. Mosey to next stop at a shelter and do 5 exercises: broad jumps (30 sec.), BBS (40 reps), Step ups (20 reps) REPEAT, then Dolly’s (50 reps), Decline Merkins (20 or 30 reps) REPEAT. Mosey to another shelter and did 2 exercises: pull-ups (5 reps or AMAP), Box Cutters (10 controlled reps) REPEAT. Then moseyed to FB field for a few coupon activities: Military/Overhead Press (20 reps), Farmer’s Walk across the field, LBC (50 reps), Arm Curls (30 reps), Farmer’s Walk back with other arm, Bench Press (40 reps). Moseyed back to home base.

Shared favorite passage/verse of scripture when we did our Name-o-Rama prior to COT. The “What If” conversations carried over to our coffee/water fellowship time. Very enjoyable!

End in COT

Location: Paddock
Date: 2020-07-10
Weather:

Q: Cherub
PAX: 4 – Toto, Raquel, Whitewall, Cherub

Warm-O-Rama
Side saddle hops
Frankensteins
Leg lifts

Tha Thang
1.5 mile run stopping at 1/4 mile to do 30 star sit ups next 30 runners stretch next 50 flutter kicks sprinted up hill partner’d up and did 100 merikans while partner ran 100 big boys and 100 air squats
Ended with 1 min walk sit!

End in COT

Location: Gridlock
Date: 2020-07-09
Weather:

Q: Zebra
PAX: 6 – Boo Boo, Possum, Incognito, Muck, 49er, Zebra

Warm-O-Rama
10 Abe Vigoda IC
10 Copperhead squats IC
Arm Circles IC
Runners stretch

Mosey to the Hill

Tha Thang
Blackjack (21’s) at the hill:
Starting with 20 merkins at the bottom of the hill and 1 squat at the top of the hill. Running up and down (no bear crawls yet) and adding/subtracting a rep each way until finishing with 1 merkin and 20 squats

After blackjack was complete we moseyed to the bleachers on the freshly watered football field.
20 step ups
Sprint across the field
20 LBC’s in the wet grass
Mosey
20 step ups
Sprint
20 American Hammers
Mosey
20 lunges
Sprint
20 Big Boy sit ups

Finished with planking in a line and bear crawling from the back of the line to the front across the field

End in COT

Location: Gridlock
Date: 2020-07-07
Weather: Gorgeous

Q: Oshag
PAX: 7 – Oshag, Axeman, Possum, Sous Vide, Duggar, Triceratops, Muck

Warm-O-Rama
Mosey to upper parking lot – well, 5 of us did until we added 2 when the father and son duo showed up. I blame the father. The son is turning into a steely-eyed F3 man!!

Tha Thang
Curls,presses and Merkins while mixing in leg stretches.

Mosey to pull-up shelter. Paired off – half PAX in shelter for pull-ups, Merkins, or squats. Other half did Coach Sherril’s to Made For This. Switched and repeato.

Mosey to other coupon home. Everyone grabbed their own coupon and then paired up again.
Round 1 – PAX 1 runs the hill, PAX 2 – Curls – 100 combined total
Round 2 – PAX 1 runs the hill, PAX 2 – Bench Press – 150 combined total
Round 3 – PAX 1 runs the hill, PAX 2 – Curls, but must use a different grip this time – 100 combined total
Round 4 – PAX 1 runs the hill, PAX 2 – Shoulder Press – 150 combined total
Round 5 – PAX 1 runs the hill, PAX 2 – Curls – 100 combined total

Mosey to parking lot to finish.

Most PAX stayed for COT one guy decided connecting with our Lord was not as important as rucking with a bunch or mortals. These are the choices men make and I guess when you’re the post leader and while your leading HIM’s in posting, COT can be optional. It’s a core principle, but I suppose that doesn’t matter when you’re the leader. Heavy is the crown of the king – even the tire king.

End in COT

Location: Gridlock
Date: 2020-07-06
Weather: 72° and muggy

Q: Lansbury
PAX: 13 – Possum, Toto, Anklet, Lansbury, Sous Vide, Muck, Axeman, Duggar, Triceratops, Weird Science, Lincoln Log, Zebra, Boo Boo

Warm-O-Rama
Name o Rama and principles

Tha Thang
2.24 mile ruck + 11s on hill (Merkins & Lunges with bear Crawl up and crawl bear down).

Welcome Toto!

End in COT

Location: Gridlock
Date: 2020-07-04
Weather: Sunny

Q: Triceratops
PAX: 14 – Oshag, Muck, Axeman, Possum, Sous Vide, Count Chocula, Hanz&Franz, Double Tree, Zebra, Lincoln Log, Weird Science, Lansbury, Duggar, Triceratops

Warm-O-Rama
Started off with a Name-O-Rama, then went to 10 grass grabbers, 10 Abe Vigodas, and 10 Michael Phelps.

Tha Thang
We mosied to the tennis courts, partnered up and while one person went down and back, the other did the exercises until the following were completed 100 merkins, 200 American hammers, 300 squats, and 400 LBCs

Jogged to the football field and did the Burpee apocalypse.

It was great seeing all of you, especially count. I’m grateful for this group and how it pushes me and teaches me to become a better man everyday.

End in COT

Location: Gridlock
Date: 2020-06-30
Weather: 69°

Q: Lansbury
PAX: 5 – Possum, Lansbury, Muck, Sous Vide, Raquel

Warm-O-Rama
1/4 mile mosey + stretch + 1/4 mile mosey to shelter

Tha Thang
10 minute EMOM: 5 pull-ups/chin-ups & 10 Merkins

21 minute pyramid of pain:
25 (150) Squats
25 (125) Big Boys
25 (100) Step ups
25 (75) flutter kicks
25 (50) Merkins
25 Shoulder Shrugs

1/4 mosey back to base.

End in COT

Location: Gridlock
Date: 2020-06-29
Weather: Rainy, lightening, thunder but warm.

Q: Sous Vide
PAX: 3 – Sous Vide, Possum, Muck

Warm-O-Rama
None

Tha Thang
We rucked first 45 minutes.

End in COT

Location: Gridlock
Date: 2020-06-25
Weather: Outstanding, can’t ask for better

Q: Muck
PAX: 5 – Possum, 49er, Sous Vide, Axeman, Muck

Warm-O-Rama
Mosey to basketball court with coupons
Disclaimer

Warm-ups:
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Small circles, then reverse
• Big circles, then reverse
• Abe Vigodas (10 each side, OYO)

Reminder to focus on a) form and b) go at your best pace.

Tha Thang
#1- Happy Dance (Mercy Me)
Side to side jump squats (15)
Bobby Hurleys- Slap the ground, then jump shot (15)

#2- I Want You to Want Me (Cheap Trick)
Bent over rows (w/coupon) (15)
Diamond mercans (15)

#3- Live and Let Die (Paul McCartney)
American Hammers (15 each side)
007 Big Boys (15)

#4- Will It Go Round In Circles (Billy Preston)
Copperhead Squats (15)
Plank Jacks (15)

#5- The Race Is On (George Jones)
Curls (w/ coupon) (15)
Plank (15 seconds)

#6- Riding the Storm Out (REO Speedwagon)
Shoulder Press (w/coupon) (10)
LBC’s (15)

#7- Atomic Dog (George Clinton)
Dips (15)
Side Straddle Hops (15)

#8- I Missed Again (Phil Collins)
Raggedy Ann’s (side bends, with or without coupon) (10/10)
Mercans, with rotation (10)

Finish
Cross crunches- elbows to opposite knees (15)

Mosey back

End in COT

Location: Paddock
Date: 2020-06-24
Weather: 65 and clear

Q: Whitewall
PAX: 2 – Whitewall, Lansbury

Warm-O-Rama
Put ruck on.

Tha Thang
Ruck 3.17 miles.

End in COT

Location: Gridlock
Date: 2020-06-23
Weather: Couldn’t ask for better.

Q: Lincoln Log
PAX: 4 – Lincoln Log, Sous Vide, Raquel, Possum

Warm-O-Rama
Name-o-Rama
Dynamic Legs Stretches followed by a 1/4 mile Run to the next ball field parking lot.

COP
SSH
Merkins
Mountain Climbers
LBCs
Grass Grabbers

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 sec Plank, 35 Am Hams, 40 Overhead Presses in the People’s Chair, 1/8 mi Run

Then run 1/4 mi back to AO.

End in COT

Location: Gridlock
Date: 2020-06-22
Weather: 70 and muggy

Q: Lansbury
PAX: 8 – Lansbury, Possum, Boo Boo, Sous Vide, Duggar, Triceratops, Axeman, Muck

Warm-O-Rama
Go.

Tha Thang
1 mile ruck. PT. 1 mile ruck.

Jess.

End in COT

Location: Gridlock
Date: 2020-06-20
Weather: Flawless, great morning

Q: Muck
PAX: 16 – Sous Vide, Axeman, Kisses, Raquel, Muck, Lansbury, TStark, Stapler, Incognito, Triceratops, Duggar, Lincoln Log, Radio, Hanz&Franz, 49er, Sparky

Warm-O-Rama
Review F3 Core Principles

Warm up:
– Michael Phelps
– Tricep pull (elbow behind head, REPEAT, other side)
– Cross your feet, bend, and hang (REPEAT, other side)
-Imperial Walkers (note to self: practice cadence at home before leading cadence) LOL 🙂
– Quad pulls
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigoda (10 each side, OYO)

• Disclaimer
• Mosey to upper field

Tha Thang
Split into four groups of four (Home, 1st base, 2nd base, 3rd base).

Each base had four rounds of AMRAP exercises. The group at Home did 15 burpees (or modified Flying Squirrels). Note: This was reduced to 10 to speed up rotation.

Once completed, they would head to 1st base and relieve that group… 1st base group would head to 2nd base (and so forth). When all groups had done burpees at Home, there was a jailbreak to the bottom of the hill, then Bernies back up the hill. Then we would take a two minute break to talk about the attributes of a good father (using the letters F-A-T-H-E-R). Repeated for four rounds.

AMRAP exercises:

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

2nd Base:
1st round: American Hammers
2nd round: Cross crunches
3rd round: Mercans
4th round: Side straddle hops

3rd Base:
1st round: Mercans, with rotation
2nd round: Bobby Hurleys
3rd round: Nolan Ryans
4th round: Hillbillies

For the final round, we divided into two groups and did a relay race… one group at home, and one group at second base. Loser did an extra jailbreak/Bernie set.

Mosey back to the flag and did two minutes of LBC’s to complete our time.

Name O’ Rama and COT.

Great fellowship time in the parking lot afterwards.

Have a great Father’s Day!

End in COT

Location: Gridlock
Date: 2020-06-18
Weather: Clear and comfortable

Q: 49er
PAX: 2 – 49er, Incognito

Warm-O-Rama
YHC has really been struggling to get up in the morning and get back into a pre-COVID routine 3-4 days a week. I welcomed the excuse to get up since it was my day to Q, but I was lacking creativity. After a short search of backblasts to borrow from other Pax, I decided to go back to the hill sprints I know and hate.

-Stretch OYO w/ 5 principles
(Interesting note: both of us struggled to remember ‘Peer led in a rotating fashion’)
-Walkout to a plank for stretches
-Grass grabbers x20 IC
-Hillbillies x20 IC
-Lineup for:
–Frankensteins
–Pigeon pulls
–Butt kickers
–High knees

Tha Thang
-Mosey to the base of the scoreboard for 11s
-BBS at the bottom / Merkins at the top
-Finish at the top

-Line up at the 1st light pole. Sprint to midfield.
-10ct. Sprint back.
– x3

-Flutters x30 IC
-Gas pumpers x30 OYO

-11s round 2 starting at the top
-Air squats at the top / Merkins at the bottom
-Finish at the top

-Mosey from the top to 3/4 length of field
-20 forward lunge walks
-Mosey to the end of the fence, out the gate and back to the flag.

End in COT

Location: Paddock
Date: 2020-06-17
Weather: Lovely Day

Q: Oshag
PAX: 9 – Oshag, Muck, Sous Vide, Duggar, Triceratops, Liberace, Incognito, Whitewall, Stapler

Warm-O-Rama
Nope

Tha Thang
2.5 mile ruck in downtown Lex to honor the Blue that protects us everyday.

Delivered goodies – wipes, sausage biscuits, donuts, water, gatorade – to the Frankfort Road precinct.

End in COT

Location: Gridlock
Date: 2020-06-16
Weather: 55 and awesome

Q: Sous Vide
PAX: 6 – Sous Vide, Oshag, Raquel, Muck, Boo Boo, Incognito

Warm-O-Rama
Dynamic warm-up

Tha Thang
Took a mosey to the big hill by LCA. Walk down hill, sprint all out up the hill, 5 burpees 5 times. Mosey to scoreboard and did 5 sprints up the hill with 10 merkins up top 5 times. Mosey to basketball ball court and did 11’s. LBC’s and Catalina Wine Mixers. Mosey back to flag.

End in COT

Location: Gridlock
Date: 2020-06-15
Weather: Cool – beautiful

Q: Oshag
PAX: 3 – Oshag, Sous Vide, Zebra

Warm-O-Rama
Nope – just started rucking

Tha Thang
Gridlock Ruck stopping at each bench for 20 step-ups.

End in COT

Location: Gridlock
Date: 2020-06-13
Weather: Beautiful

Q: Duggar
PAX: 11 – Duggar, Triceratops, Sous Vide, Muck, Stapler, Liberace, Incognito, Oshag, Radio, Possum, Ricky Bobby

Warm-O-Rama
Abe Vigodas X 10
Grass Grabbers X10
Little Arm Circles X10
Big Arm Circles X10

Tha Thang
To the tennis courts we went.
10 exercises 10 qualities a leader needs to intentional about developing. We discussed a quality and then performed 10 reps of an exercise and ran to the end of the 8 tennis courts and back. On to the next quality but when it came to the exercise we had to start at the beginning again. The continued until we went through 10 exercises and 10 qualities.
Below are the exercises and qualities we completed:
1 Leaders create their own paradigm
LBC X10
2 They posses an unwavering character .
Merkins X10
3 Hard work and perseverance
Air squats X10
4 Servant leadership
SSH X10
5 Good leaders are great listeners
Flutters X10
6 Good leaders are great communicators
Dolly’s X10
7 Good leaders are great at making decision
over head claps X10
8 Encouraging
over head claps X10
9 A good leader has positive perspective at all times
Sous Vides X10
10 Good leaders ask great questions
Burpees X10

As different PAX gave input inbetween the burpees we did as much of a Burpee apocalypse as time would allow.
9 Burpees
8 Burpees
7 Burpees
6 Burpees
5 Burpees
10 Burpees

End in COT

Location: Gridlock
Date: 2020-06-11
Weather: 64 degrees and perfect

Q: Zebra
PAX: 6 – Incognito, Possum, Muck, Raquel, Sous Vide, Zebra

Warm-O-Rama
10 Abe Vigoda’s IC
12 Grass Grabbers IC
10 Michael Phelps IC
Arm Stretches
Frankenstein’s, Quad pulls, Knee hugs, Pigeon pulls
Then mosey to the basketball courts

Tha Thang
Today’s beatdown was a variation of the Sheldon Cooper, but instead called the Bill Murray because it’s like Groundhog Day.

Pax did 10 Merkins, 10 Big Boy Situps, 10 Squats and 10 Burpees. Then we ran around the fence of the tennis courts (about .2 miles) Once we got back to the basketball courts, we did 10 Merkins, 10 Big Boy Situps, 10 Squats and 10 Burpees then we ran around the tennis courts. After a few rounds, you realize it’s the same thing over and over again. Occasionally we switched it up and ran the other way around the courts.

We completed 8 rounds, for totals of 1.6 miles, 80 merkins, 80 BB’s, 80 Squats, 80 Burpees.

End in COT

Location: Gridlock
Date: 2020-06-09
Weather: Awesome

Q: Oshag
PAX: 5 – Oshag, Possum, Raquel, Sous Vide, Incognito

Warm-O-Rama
Dynos and mosey to basketball courts

Tha Thang
The Deck that Celebrates
Spades – Jail Break across both courts, quick mosey back
Hearts – American Hammers
Diamonds – Merkins
Clubs – Copperhead Squats

Any 5 – Walkout Burpees
Any Ace – 6 Catalina Wine Mixers
Jokers – Sous Vides (aka Mountain Climbers) 10 regular, 10 both feet at the same time, 10 diagonal

Time was left over because the savant recognized there were only 47 cards in the deck (savant = Sous Vide), hence the name. We did a little repeato to fill the time.

A good time was had by all.

End in COT

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

Q: Muck
PAX: 8 – Possum, Sous Vide, 49er, Boo Boo, Zebra, Oshag, Muck, Lansbury

Warm-O-Rama
Thought about it… nah.

Tha Thang
Rucked 2.4 miles around Gridlock.
Every .5 mile, we stopped for a taste:
#1- 20 duck walk steps, 5 merkins
#2- 20 squats, 5 merkins
#3- 20 Imperial walkers, 5 merkins
#4- 20 wide squats, 5 merkins
#5- 20 duck walk steps, 5 merkins

For the record,, Mae Mae (Oshag’s dog) also made the ruck.

End in COT

Location: Gridlock
Date: 2020-06-06
Weather: Perfect

Q: Zebra
PAX: 13 – Possum, TStark, Muck, Oshag, Radio, Lincoln Log, Duggar, Triceratops, 49er, Axeman, Hanz&Franz, Sous Vide, Zebra

Warm-O-Rama
We all waited as Sous Vide came flying into the parking lot with 30 seconds to spare. We’re pretty sure he forgot where Gridlock was. Respect
Once we waited for Sous Vide to get all settled and join us, we began.

Michael Phelps and Arms Circles
We seemed out of sync this morning and clearly needed a way to all get on the same page, so QIC thought a round of 21’s with SSH would be a perfect start.
Round 1 – 21 SSH, then Sous Vide decided to overachieve and did 22. 5 Burpees as punishment
Round 2 – 21 SSH, another over zealous pax added an extra. 5 more Burpees
Round 3 – 21 SSH and all pax were in sync and ready to roll

10 – Grass Grabbers IC
15 – Hillbillies IC
Plank Runners Stretch
10 – Zebra Butt Kickers

Mosey to the basketball courts

Tha Thang
Elevens: Starting between the courts, going sideline to sideline
Burpees on one end – Lateral Walks to the other sideline
Step Ups with knee raises – Karaoke back

Pax moseyed to the scoreboard hill
Thang 2:
Dora 1-2-3
Pax completed 100 merkins, 200 LBC’s and 300 Squats, sharing reps with a partner.
While Pax 1 worked at the bottom of the hill, Pax 2 did a hill sprint

Finisher:
Pax moseyed back to the basketball courts and lined up along the outside of the tennis court fence.
Descending Lunges with Wall Sits
Starting with 10 lunges on each leg, then we did a 30 second wall sit
We continued to descend the lunges by 1 each time with 30 second wall sits in between each round.

Killer on the legs and glutes. Good luck walking when you wake up in the morning!

End in COT

Location: Gridlock
Date: 2020-06-04
Weather: 70

Q: Incognito
PAX: 5 – Incognito, Zebra, Raquel, TStark, Muck

Warm-O-Rama
Leg Stretches
Michael Phelps
Other Things

Tha Thang
At basketball court
Tabata – Jump Squats and Merkins

To the playground
25 Pullups
50 Merkins
75 Tricep Dips

To the other baseball parking lot
10 lunge walks – 5 merkins (from one side of the parking lot to the other

To a brick wall
1 minute donkey kicks
1 minute dirty hookup
1 minute wall sit

To the flag
Mary

End in COT

Location: Paddock
Date: 2020-06-03
Weather: 71 and clear

Q: Whitewall
PAX: 2 – Whitewall, Lansbury

Warm-O-Rama
Stood around

Tha Thang
Rucked

Chatted

End in COT

Location: Gridlock
Date: 2020-06-02
Weather: 68 and clear

Q: Lansbury
PAX: 7 – Lansbury, Oshag, Possum, Muck, Raquel, Incognito, Sous Vide

Warm-O-Rama
Mosey to court

Tha Thang
Each pax represented a movement and # of reps.

We spun the bottle.

End in COT

Location: Gridlock
Date: 2020-06-01
Weather: Cool morning

Q: Zebra
PAX: 5 – Possum, Sous Vide, Axeman, Red Flanders, Zebra

Warm-O-Rama
Stretch OYO and get your ruck ready

Tha Thang
2.5 mile ruck around the Shillito path

Stopped for some squats and merkins along the way

Welcomed a new Pax Possum!

End in COT

Location: Gridlock
Date: 2020-05-26
Weather: Perfect

Q: Oshag
PAX: 4 – Oshag, Incognito, Muck, Raquel

Warm-O-Rama
Mosey to bball court and dynos.

Tha Thang
Spades – Jail Break both bball courts, fast mosey back
Hearts – some Mary I can’t remember
Clubs – Curls
Diamonds – Coupon/Dumbbell Merkins

Aces – Squat Coach Sherrills
Joker – Something else I don’t remember
5’s – Walmart Burpees

End in COT