Tag: backblast

Location: Gridlock
Date: 2020-05-30
Weather: Absolutely perfect

Q: Oshag
PAX: 10 – Axeman, Oshag, Sous Vide, Radio, Raquel, Triceratops, Duggar, Incognito, Lincoln Log, Muck

Warm-O-Rama
Mosey to tennis courts and dynos.

Tha Thang
Millennial
Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters.

F3 Lexicon
PAX A Member of F3Nation. FITNESS A man’s Right relationship with himself.

The first nine cycles end when the FIRST person gets to 100, which keeps the pax together.
1) Lunges
HIM Short for High Impact Man.
HIGH IMPACT MAN A Disrupter who is Committed to making forcible contact to strong effect.

2) Merkins
DISRUPTER A Leader who is a powerful Influencer of Movement toward Group Advantage.

3) Line touches
BTB – BE THE BACON An exhortation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.

4) LBCs
KNOW YOUR ROLE A reminder that you should always strive to Live Third and that you should be striving to make yourself dispensable. (i.e. It’s not about you) Abbr: KYR.

5) Mtn. Climbers
KOOL-AID DRINKERS Those PAX who love F3 in all of its glorious manifestations.

6) Turkish Get-Ups
LEAKAGE That which emanates from the PAX during a Workout in high humidity. Particularly prevelant during a Snot Woggle.

7) Overhead Claps
SNOT WOGGLE A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

8) Lunge Squats
MUMBLE CHATTER Talking incessantly during the Workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.

9) V Ups
SHOVEL FLAG Old Glory on top of a long-shaft shovel. Although not mandatory, each F3 Workout seems to own one. The Q pounds it into the ground to provide the Faithful a point in the Gloom around which to rally.

10) Burpees
RESPECT A PAX who has reached his 50th birthday.

We didn’t quite make it through but it was fun and a good beat down.

End in COT

Location: Gridlock
Date: 2020-05-28
Weather: Great, perfect temp.

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

Warm-O-Rama
Disclaimer
Warmup:
• 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)
• Imperial Walkers (10 each side, OYO)

Today’s Reminders:
• Modify as necessary
• Focus on form
• Go at your BEST pace
• Keep moving through the song

Tha Thang
#1- New Day (Danny Gokey)
Wide Merkins (20)
Bobby Hurleys- Slap the ground, then jump shot (20)

#2- Your Love Never Fails (Jesus Culture)
Diamond merkins (20)
Upright rows (w/coupon) (20)

#3- The Boys Are Back In Town (Thin Lizzy)
American Hammers (20)
Bent over rows (w/ coupon) (20)

#4- Route 66 (Chuck Berry)
Copperhead Squats (20)
Plank Jacks (20)

#5- Let The Day Begin (The Call)
Curls (w/ coupon) (15)
Lunge, with twist (10 each side, 20)

#6- Boom! Shake The Room (DJ Jazzy Jeff & The Fresh Prince)
Shoulder Press (w/coupon) (10)
LBC’s (20)

#7- Get Down Tonight (KC & the Sunshine Band)
Ice skaters (20)
Jump squats – side to side (20)

#8- Blue Morning, Blue Day (Foreigner)
Merkins, with rotation (10)
Raggedy Ann’s (side bends, with or without coupon) (20)

#9- The Rubberband Man (Spinners)
Side Straddle Hops (20)
Cross crunches- elbows to opposite knees (20)

Name O’ Rama video.

End in COT

Location: Gridlock
Date: 2020-05-25
Weather: Beautiful

Q: Zebra
PAX: 10 – Incognito, Triceratops, 49er, Duggar, Axeman, Lansbury, Lincoln Log, Ricky Bobby, Ping, Zebra

Warm-O-Rama
Stretch OYO to get ready

Tha Thang
10 PAX gathered for the annual Memorial Day Murph. Today, we honor those that have sacrificed for our freedom. Thank you to all who have served and those that are serving!

Murph:
1 mile run
100 pull ups
200 push ups (merkins)
300 squats
1 mile run to finish

Good work men!

End in COT

Location: Gridlock
Date: 2020-05-23
Weather: Perfect

Q: Incognito
PAX: 1 – Incognito

Warm-O-Rama
It will be a fun morning and I’ll be doing so much talking that there really won’t be that much exercise, so you’ll get plenty of rest.

Arm Stretches & Other Warmup Activities
Wide Leg Squats
Health Tip #1
Plank and Merkins
Health Tip #2

Tha Thang
Mosey to the top parking lot
Health Tip #3
This is the Main Main Thang – the theme of this is a testament to what I think of all of us and what you’re capable of!
Rocker Merkins
Mary
Archer Merkins
Mary
Half Dive Bomber Merkins
Mary

Health Tip #4
Cardio Surfin’

Mosey to Hanz’s big hill
Health Tip #5
Bernie Sanders Time

Mosey to Football Field
Health TIp #6
Bear Crawl!

Mosey to Basketball Court
Health Tip #7
A special birthday celebration

Mosey back to the Flag
Health Tip#8
Just stretching here

We’ll close with COT and Coffeeteria afterward

End in COT

Location: Gridlock
Date: 2020-05-21
Weather: 52 and clear

Q: 49er
PAX: 5 – TStark, Muck, Raquel, Bagman, 49er

Warm-O-Rama
6 minute warmup:
*3mins of stretching
*30 SSH’s
*20 merkins
*30 squats

Tha Thang
Tennessee Triplets – 3 sets of each pair, then move on to the next…

1 min on, 30 off:

Round 1 (x3)
Burpees
WWI’s (sit-up – legs straight, arms over head)

Round 2 (x3)
Squats
Merkins

Round 3 (x3)
8 count body builders (burpee w/ a plank jack)
Flutter kicks

Round 4 (x3)
Burpees
Reverse lunges

Pax ran out of time for additional Mary on the pre-blast

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-19
Weather: Light rain, cool

Q: Muck
PAX: 4 – Muck, Bagman, Raquel, Wall-E (DR)

Warm-O-Rama
Disclaimer
Warmup
• 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 each side, OYO)
Today’s Reminders

Tha Thang
#1- New Day (Danny Gokey)
Wide Merkins (20)
Lateral line touches – side to side (20)

#2- Pride and Joy (Stevie Ray Vaughan)
Diamond merkins (20)
Upright rows (w/coupon) (20)

#3- Takin’ Care of Business (BTO)
LBC’s (20)
Bent over rows (w/ coupon) (20)

#4- Bang The Drum All Day (Todd Rundgren)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)

#5- Made for This (Carrolton)
Curls (w/ coupon) (20)
Lunge, with twist (10 each side, 20)

#6- Wrap It Up (The Fabulous Thunderbirds)
Shoulder Press (w/coupon) (20)
Plank Jacks (20)

#7- Happy Dance (Mercy Me)
Ice skaters (20)
Jump squats – side to side (20)

#8- Funk #49 (The James Gang)
Merkins, with rotation (20)
Raggedy Ann’s (side bends, with or without coupon) (20)

#9- Let It Whip (Dazz Band)
Side Straddle Hops (20)
Cross crunches- elbows to opposite knees (20)

Also had a few more DR guys from C-Span’s PAX (Spike, McNugget, ShamWow, and maybe one more I didn’t catch). Good to get a chance to meet them, especially ShamWow who’s in his upper 70’s and hanging tough… RESPECT!

End in COT

Location: Paddock
Date: 2020-05-15
Weather: 66

Q: Duggar
PAX: 6 – Duggar, Sous Vide, Oshag, Triceratops, Whitewall, Bagman

Warm-O-Rama
worming up is for the old and feeble and even though Oshag and Sous Vide were there we went straight into the thang.

Tha Thang
Rucked .25 miles and did work repeated until 2 miles were completed. Below were the moves that were done at each .25 miles stop.

1. 20 Merkins with ruck
2. 30 Air squats with ruck
3. 30 4 count flutter kick while holding ruck sack in air
4. 2 min plank with ruck
5. 30 4 count flutter kick while holding ruck sack in air
6. 30 Air squats with ruck
7. 20 Merkins with ruck
8. 2 min plank with ruck

Not sure of the weight everyone had but the YHC had at least 50lbs of extra weight he was carrying as well as a 20 lbs plate.

If kids are 2.0’s i’m not sure what dogs are but for the purposes of this we will call her 2.01 and she was enjoyed by all!

It lifted my spirits to see my brothers and have good weather and great fellowship!

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-14
Weather:

Q: Zebra
PAX: 8 – Boo Boo, Bagman, Raquel, Zebra, Incognito, Oshag, Muck, Axeman

Warm-O-Rama
Quick 2-3 minute warm up
Side lunge stretching
Downward dog – Upward dog
Michael Phelps

Tha Thang
This beatdown was a solid 42 minutes straight of EMOM (Every Minute On the Minute) with a little bit of everything. Work to complete the reps within the minute, then rest until the next minute starts. Modify reps as needed Each round included 1 minute of arms or legs, 1 minute of core and 1 minute of cardio

Merkins 20-30; LBC’s 20-30; Line Jumps side to side
Squat Press 10-15; American Hammers 15-20; Side Straddle Hops
Curls 15-20; Superman’s 15-20; Jump Rope
Burpees 5-10; Heel Touches 10-15; High Knees
Lunges 10-15; Plank Hold; Line Jumps front to back
Merkins 20-30; Flutter Kicks 15-20; SSH
Squat Press 10-15; Pickle Pounders 15-20; Jump Tucks
Burpees 5-10; Heel Touches 10-15; Skaters
Lunges 10-15; Plank Hold; Run in place
Curls 15-20; Wall Sit; Lateral Line Touches
Merkins 20-30; Freddie Mercury’s 15-20; Jump Rope
Squat Press 10-15; Heel Touches 10-15; SSH
Lunges 10-15; Plank Hold; Line Jumps front to back
Curls 15-20; Shoulder Taps 15-20; Skaters

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-12
Weather:

Q: CSPAN(DR)
PAX: 12 – 49er, Raquel, Lansbury, Lincoln Log, Bagman, Muck, Axeman, Dr. Seuss (DR), CSPAN(DR), Wall-E (DR), Zebra, Hotwire (DR)

Warm-O-Rama
No time to warm up, log into Zoom, grab your coupon of choice and prepare for country music whether you like it or not. C-Span (DR from Philly) is our guest Q today!

Tha Thang
This beatdown was a solid 45 minutes of pain via C-Span’s timer. 45 seconds of work followed by 15 seconds of rest. The following exercises were rotated about 3 times through:
SSH
Squats (with coupons)
LBC’s (with coupons)
Lunges (with coupons)
Curls
Shoulder Press
Triceps
Single arm row
Side Bend (Raggedy Anne’s)
American Hammers
Upright Row
Coupon Swings
Flying Squirrel (C-Span favorite)
Flutter kicks with a coupon press

Wash/Rinse/Repeat until the Q says stop.

Solid beatdown and great chance for F3 Pax from around the country to connect and push each other.

Thanks to C-Span for reaching out and joining in!

End in COT

Location: Gridlock
Date: 2020-05-04
Weather: Clear, mid-30’s

Q: Boo Boo
PAX: 5 – Boo Boo, Axeman, Zebra, Muck, Bagman

Warm-O-Rama
5 mins stretching OYO

Tha Thang
40 minute ruck.

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-09
Weather: Cool May morning

Q: Zebra
PAX: 10 – Hertz, Hanz&Franz, Incognito, Raquel, Bagman, Muck, Radio, Axeman, Zebra, Sous Vide

Warm-O-Rama
Knee pulls, pigeon pulls
10 Frankenstein’s
Arm Circles
Downward dog
Runner’s stretch
10 Monkey humpers

Tha Thang
Dora 1-2-3 Virtual style (aka swiper) – Instead of trading with a partner, all pax completed the reps and cardio together
20 merkins
30 seconds SSH
25 LBC’s
30 seconds jump ropes
30 squats
30 seconds lateral line touches

Pax completed 8 total rounds, going to 45 seconds cardio the last couple rounds
(Totals: 160 merkins, 200 LBC’s, 240 squats)

Thang 2: Elevens
Pax completed 11’s alternating coupon curls and overhead presses
Instead of a run in-between, pax did 10 mountain climbers

Finished with Mary
10 dead bugs
20 American hammers
40ish gas pumps

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-07
Weather: Clear and cold

Q: Muck
PAX: 6 – Zebra, 49er, Sous Vide, Axeman, Boo Boo, Muck

Warm-O-Rama
Review F3 Core Principles
Disclaimer

Warmup:
· 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 Vigoda (10 each side, OYO)

Today’s Reminders:
· Modify as necessary
· Focus on form
· Go at your best pace
· Keep moving through the song
· Adjust volume

Tha Thang
#1- New Day (Danny Gokey)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
Dips (using chair) OR Nolan Ryans (20)

#2- Shining Star (Earth, Wind and Fire)
Wide merkins (20)
Butt kickers (20)
Step back lunges (20)

#3- Urgent (Foreigner)
Incline merkins (w/ chair) OR Diamond merkins (20)
High knees (20)
Squats (20)

#4- Who Says You Can’t Go Home (Bon Jovi)
Merkins, with rotation (20)
American Hammers (20)
Ice skaters (20)

#5- Fly by Night (Rush)
Side to side jump squats (20)
Hillbillies (20)
Lunge, with twist (10 each side, 20)

#6- Never Gonna Be As Big As Jesus (Audio Adrenaline)
Dips (using chair) or Nolan Ryans (20)
Plank jacks (20)
Cross crunches- elbows to opposite knees (20)

#7- Come and Get Your Love (Redbone)
Side Straddle Hops (20)
Flutter kicks (20)
LBC’s (20)

#8- Let The Day Begin (The Call)
Overhead Claps (20)
Jump rope (20)
Big boy sit-ups (20)

Name O’ Rama

End in COT

Location: Paddock
Date: 2020-05-06
Weather: Cloudy and cool but felt pretty good

Q: Whitewall
PAX: 8 – Whitewall, Duggar, Triceratops, Oshag, Sous Vide, Axeman, Lincoln Log, Lansbury

Warm-O-Rama
Not much hopping around with 30 lbs in a pack. Some Michael Phelps, Big Arm Circles (thanks for making it weird Lans) + Little Arm Circles. Some quick leg stretches and we gone

Tha Thang
Pretty simple as most rucks are. Set out on your own path and stop every 5 minutes for work. All work done with pack on.

20 Merkins
30 Air Squats
20 Lunges (10 each leg)
20 Merkins
2 Minute Plank – didn’t sound bad last night…it sucked
30 Air Squats

YHC and group covered about 3.4 miles with work. Nice work in the gloom men!

End in COT

Location: Q Stream Virtual AO
Date: 2020-05-05
Weather: Thunder baby

Q: Bagman
PAX: 5 – Muck, Raquel, 49er, Zebra, Bagman

Warm-O-Rama
Bilateral pectoral is stretch, bilateral quad stretches, 12 grass grabbers, 25 ssh & 12 buttkickers

Tha Thang
1st set- 10 merkins 10 soude vides [2 as 1] 10 reverse crunches + 60 seconds of cardio (side stake line touches or ssh’s our invisible jump ropes)
2nd set- 10 crunches 10 pickle pounders 10 toe touches + 60 seconds of cardio
Increase # of reps by five (15 merkins 15 soude vides etc.) until 25 (too of pyramids) and then decreases by 5 back to 10 reps
Heavy hitters to start at 25 and/or increase reps by multiples of 5 as they see fit; can plan to wait

Thanks to all DR PAX who joined!

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-30
Weather:

Q: Lincoln Log
PAX: 5 – Lincoln Log, Genesis, Bagman, Muck, Zebra

Warm-O-Rama
Leg Swings
Michael Phelps
Abe Vigodas
Copperhead Squats
LBCs
SSHs
Grass Grabbers
Imperial Walkers
High Knees & Butt Kickers

5 Weighted Squats
PAX were encouraged to grab some weight. YHC instructed to squat down for a 5 sec count, then back up. Repeat for 4 sec count, then 3, 2 and finally 1 sec.

Tha Thang
Quarantine Cooper
Similar to a Sheldon Cooper, but without the running.

Sets of 10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Squats
Merkins
BBS

After each set, PAX performed lateral touches for 30 sec, then SSH for 30 sec. After the 6-5-4-3-2 rounds, this increased to 45 sec each, and then back to 30 sec each for the final round.

5 Weighted Squats
PAX picked their weights back up. YHC instructed to squat down for a 5 sec count, then back up. Repeat for 4 sec count, then 3 sec and 2 sec. For the last one, YHC had the PAX hold the bottom squat position for closer to 10-15 sec before calling up.

End in COT

 

Location: Q Stream Virtual AO
Date: 2020-04-29
Weather:

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

Warm-O-Rama
Knee pulls, pigeon pulls, quad stretch
Arm circles, Michael Phelps
Runners Stretch

Tha Thang
This morning we paid tribute to each other by spelling out each Pax’s name with the corresponding “fun” attached with each letter. We figured out each Pax had an A in their name and realized how much we loved Man Makers. One round QIC gave pax the option to do the 10 man makers or 40 merkins as an alternative

B-A-G-M-A-N
W-H-I-T-E-W-A-L-L
R-A-Q-U-E-L
Z-E-B-R-A

We had a few minutes left after spelling them all out so we picked out a couple letters we hadn’t used yet: P – 20 alternating shoulder taps and V – 20 coupon swings

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-28
Weather: 50s and Clear

Q: Lansbury
PAX: 5 – Bagman, Boo Boo, Genesis, Lansbury, Muck

Warm-O-Rama
Dynamic warm-up

Tha Thang
1 min: 20 Lunges
2 min: 20 Lunges + Squats
3 min: 20 Lunges + Squats + Merkins
4 min: 20 Lunges + Squats+ Merkins + Grapplers
5 min: 20 Lunges + Squats + Merkins + Grapplers + Star Jumps

1 min: 12 Burpees
2 min: 12 Burpees + 20 Mt. Climbers
3 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks
4 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks + 30 Pickle Pumpers
5 min: 12 Burpees + 20 Mt. Climbers + 50 Flutter Kicks + 30 Pickle Pumpers + 20 Star Jumps

6MoM + Pilates

Shout-out to CSPAN and the Mid-Atlantic HIMs who showed out with some brotherly love.

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-27
Weather: 37

Q: Zebra
PAX: 12 – 49er, Lincoln Log, Lansbury, Ricky Bobby, Muck, Oshag, Boo Boo, Bagman, Zebra, Triceratops, Duggar, Whitewall

Warm-O-Rama
Get your ruck and start walking

Tha Thang
12 Pax plus a 2.0 (aka Voldemort) grabbed a ruck with various weight and went out to ruck while chatting on Zoom.
~1/2 mile we stopped for a little additional work.
30 squats
25 merkins
20 mountain climbers
20 lunges

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-21
Weather:

Q: Lansbury
PAX: 5 – Zebra, Boo Boo, Bagman, 49er, Lansbury

Warm-O-Rama
Grab your ruck sack and throw some weight in it. Dial up the Q Stream channel

Tha Thang
5 pax did the first F3 Lexington KY Virtual Ruck. Each pax walked around their own neighborhood or path of choice.
We had a great time talking in the gloom: we talked all the food spots we love and miss, crazy squirrel stories, and lots more food conversation
Each pax got in somewhere around 2.5-3.5 miles.
We’re planning to add in some more Virtual Ruck’s and would encourage other pax to join in!

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-20
Weather: Fresh

Q: Ricky Bobby
PAX: 5 – Ricky Bobby, Zebra, Bagman, Lansbury, Boo Boo

Warm-O-Rama
Michael Phelps
Arm Circles
20 Leg Swings (each leg)
Grass grabbers
Knee pulls
Quad stretch
30 SSH

Tha Thang
5 Rounds 4 Minutes Work 1 Minute Rest
Man Makers – 10
R/L lunge squat – 10
Big Boy Sit-ups – 20

After AMRAP
25 merkins 25 SSH
20 merkins 30 SSH
15 merkins 35 SSH
10 merkins 40 SSH
5 merkins 45 SSH

Remaining time repeat
25 leg raises
25 lbcs
25 American hammers

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-23
Weather: Very light rain or none, depending on location

Q: Muck
PAX: 6 – Bulletin (DR), Lansbury, Zebra, Bagman, 49er, Genesis

Warm-O-Rama
• Review Core Principles of F3
• Disclaimer
• Warmup
o Michael Phelps
o Knee pulls to chest
o Runners stretch (side to side)
o Cross your feet, bend, and hang (REPEAT, other side)
o Tricep pull, (Elbow behind head, REPEAT, other side)
o Small circles, then reverse
o Big circles, then reverse
o Abe Vigoda (10 each side, OYO)

Tha Thang
#1-Roll with the Changes (REO Speedwagon)
• Squats (20)
• Lunge, with twist (10 each side, 20)
• Flutter kicks (20)
•

#2-Return of the Mack (Mark Morrison)
• Merkins, with rotation (20)
• Side Straddle Hops (20)
• High knees (20)
•

#3-Soul on Fire (Third Day)
• Incline merkins (w/ chair) OR Diamond merkins (20)
• Ice skaters (20)
• Side to side jump squats (20)
•

#4-Your Love Never Fails (Jesus Culture)
• Dips (using chair) or Nolan Ryans (20)
• Cross crunches-elbows to opposite knees (20)
• Wide merkins (20)
•

#5-I’m Your Boogie Man (KC and the Sunshine Band)
• Imperial walkers (20)
• Ice skaters (20)
• Bobby Hurleys-Slap the ground, then jump shot (20)
•

#6-Live and Let Die (Wings)
• Big boy sit-ups, 007 style (20)
• Hillbillies (20)
• Plank jacks (20)
•

#7-You Can’t Touch This (MC Hammer)
• LBC’s (20)
• Overhead Claps (20)
• * When you hear “Break it down!” (3), drop on your six and do “American Hammers” until Hammer says, “Stop! Hammer Time!”
•

Name-O-Rama

End in COT

Location: Paddock
Date: 2020-04-22
Weather: Cold…why is it so cold still

Q: Whitewall
PAX: 6 – Duggar, Triceratops, Whitewall, Lansbury, Bagman, Genesis

Warm-O-Rama
SSH
Grass Grabbers
Some quad and hammy stretches then off for the run

Tha Thang
YHC, Duggar and Triceratops were in person…socially distant of course with Lansbury, Bagman and Genesis joining on Zoom phone call. As got set to take off, we were approached by a van. Now in times like these this would most likely be a watchman sent by Beshear himself to make sure there is a minimum of 6 ft between all KY citizens. You would think?? But instead this gentleman stopped to say “I’m not being weird….I’m just out here looking for Pokémon” agreed not weird in the slightest. Carry on middle aged man that looks like he should be on a Harley and not in a minivan out at 5:30 am searching for Pokémon. My guess is Kentuckys cash crop has something to do with this scenario….but getting back on track!

Workout is a simple one YHC uses often especially when using Zoom. 2 minutes of running then stop for the following work:

20 merkins
30 Big Boys
20 Bobby Hurleys
30 LBCs
30 Air Squats
10 Burpees
20 merkins
30 Big Boys
50 air squats
50 LBCs
10 burpees

Very likely I missed some work out of this backblast but lack of a weinke and most of my focus going to the van that seemingly followed us most the way thru this 2.5ish mile run. It was interesting as Paddock usually is. To each their own but this man was making sure to stay socially distant from….everybody

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-15
Weather:

Q: Lansbury
PAX: 3 – Lansbury, Bagman, Boo Boo

Warm-O-Rama
Dynamic warm-up

Tha Thang
10 minute alternating set EMOM. 9 exercises with variable ranges, 3 and 2 rounds.

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-18
Weather:

Q: Zebra
PAX: 12 – Genesis, Hertz, Boo Boo, Bagman, Snowsuit (DR), Incognito, Oshag, Muck, Radio, Raquel, Count Chocula, Zebra

Warm-O-Rama
Welcome to our DR pax Snowsuit joining us from NC!
Warmed up with some basic stretching:
Knee hugs, pigeon pulls, quad stretching, frankenstein’s, Michael Phelps, arm streching
Plank to runners stretch

Tha Thang
Today’s beatdown was a modified EMOM (Every Minute on the Minute)
EMOM #1: 3 exercises with range of reps and 1 minute cardio between each, 3 full rounds (18 minutes total)
20-30 merkins
Cardio
10-15 squat press
Cardio
15-20 curls
Cardio

5 minutes of Mary tabata: 20 seconds AMRAP – 10 seconds rest. 2x thru
BB Sit ups
American Hammers
Flutter Kicks
Pickle Pounders
Freddie Mercury’s

QIC took a brief break from physical work to talk about the mental and emotional well being of pax during isolation. PAX gave some great thoughts/suggestions on what they’re doing to keep their families healthy and stable in this tough time

EMOM #2: 3 times thru, 18 total minutes
5-10 Burpees
Cardio
10-15 Jump Squats
Cardio
15-20 Bench Presses
Cardio

With 5 minutes remaining, QIC gave the pax the option for our finisher. Option 1 – Repeat the 5 minutes of Mary. Option 2 – Mystery option.
MOST pax chose option 2, unaware of what their choice would bring. So they got a Burpee Apocalypse 😉
We got 5 rounds of Burpee Apocalypse in: 10 reps, 9 reps, 8 reps, 7 reps, 6 reps before time was called

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-13
Weather: Downpour

Q: Zebra
PAX: 3 – Boo Boo, Bagman, Zebra

Warm-O-Rama
Jog in place with arm stretching
Abe Vigoda’s
Copperhead Squats
Frankenstein’s
Arm Circles

Tha Thang
Every round is 10 reps of an exercise adding an additional exercise each round, followed by a 30 second plank and 1 minute of cardio alternating between SSH, Jump Ropes, Lateral Line Touches and High Knees.
1. Merkins
2. Squats
3. Flutter kicks
4. Curls
5. Lunges 2 is 1
6. Walkouts
7. Overhead Claps
8. Dips
9. American Hammers

After 9 rounds we finished with a full minute plank

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-09
Weather: Breezy and 54 deg F

Q: 49er
PAX: 7 – 49er, TStark, Zebra, Genesis, Raquel, Bagman, Muck

Warm-O-Rama
YHC was glad to get the technical difficulties of running two screens out of the way before the actual beat down started, but only just barely.

5-minute Warmup:
-Michael Phelps
-Arm circles in both directions
-Upward dog stretch
-Downward dog stretch
-20 Imperial Walkers – 2-is-1 OYO
-20 Squats OYO

Tha Thang
4-round Tabata
-8 exercises
-50 seconds on/15 seconds off
-1 minute between rounds

1. Speed Skaters
2. American Hammers
3. Mountain Climbers
4. Calf Raises
5. Merkins
6. LBCs
7. Shoulder Presses
8. T-Jacks

End in COT

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

Q: Oshag
PAX: 10 – Oshag, Muck, Incognito, Radio, Bagman, Lansbury, TStark, Genesis, 49er, Whitewall

Warm-O-Rama
Standard Oshag WO. Michael Phelps, arm stretches, dynos

Tha Thang
Lateral shuffles x 20
Lateral shuffles x 20 + Basic Burpee (just one side)

Plank Break

Lateral shuffles x 20 + Basic Burpee (one side) + Lunge twist both legs
Lateral shuffles x 20 + Basic Burpee (one side) + Lunge twist both legs + 10 T-Jacks

Second Phase

1 minute to complete
5 Merkins, 5 BBS, 10 high knees
10 Merkins, 10 BBS, 20 High Knees
15 Merkins, 15 BBS, 30 High Knees
20 Merkins, 20 BBS, 40 High Knees
25 Merkins, 25 BBS, 50 High Knees

End in COT

Location: Paddock
Date: 2020-04-08
Weather: 63 and perfect. Stayed dry for us

Q: Whitewall
PAX: 6 – TStark, Count Chocula, 49er, Whitewall, Duggar, Triceratops

Warm-O-Rama
SSH x 20 IC
Arm circles x 15 each arm
Copperhead x 10
Lunges x 10
Merkins x 10

Tha Thang
2 minutes of running then 1 minute of work with reps OYO as many as you can get then back up for 2 minutes of running

Each work station as follows:

Squats
Merkins
BBS
Shoulder tap basic burpee
Frog squats – air squat frog jump forward, air squat to a jump backwards
Plank
LBCs
Calf raise
Bobby Hurleys
Speed skater
Burpees

End in COT

Location: Gridlock
Date: 2020-04-04
Weather: Sunny, Spring like weather

Q: Hanz&Franz
PAX: 18 – Hanz&Franz, Lansbury, 49er, Hertz, Ricky Bobby, Boo Boo, Incognito, Oshag, Radio, Krang (DR), Yanni, Count Chocula, Genesis, Raquel, Muck, Bagman, Sparky, Zebra

Warm-O-Rama
Stationary knee hugs, monster walks, quad stretch, groin stretch, Abe Vigodas and Grass grabbers

Tha Thang
Body weight squats, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon High pulls, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon Swings, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon overhead press, 4×20 with (5) Ray Finkle’s/leg as active recovery
Coupon front raise, 4×20 with (5) Merican’s
Back Lunges, 4×10 total with (15) Little Baby Crunches
Coupon Curls, 4×10
Awesome music mixed into the workout.

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-06
Weather: 67 and clear inside. 50 with clouds outside.

Q: Lincoln Log
PAX: 4 – Lincoln Log, Cherub, 49er, Bagman

Warm-O-Rama
Dynamic Leg Stretches
Michael Phelps
Copperhead Squats
Alternating Shoulder Touches
Grass Grabbers
Imperial Walkers

Tha Thang
Deck of Death

HEARTS – Burpees
SPADES – Alt. Shoulder Touches – 2ct
DIAMONDS – V-Ups
CLUBS – Squat Jumps

ACES – alternate b/w Mountain Climbers and Lateral Line Touches each Ace – 1 min
JOKERS – Thor’s Hammer (1-4 round 1, 2-5 round 2)

2 thru 10 – Face value
Jack – 11
Queen – 12
King – 13

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-02
Weather:

Q: Zebra
PAX: 7 – Muck, Genesis, Red Flanders, Bagman, Giggles, Raquel, Zebra

Warm-O-Rama
Run in place with Michael Phelps
20 SSH
10 Abe Vigoda’s
10 Imperial Walkers
Runners Stretch

Tha Thang
QIC shared his phone screen on the Zoom channel to show the HIIT timer. We did 10 reps of 3 exercises for 3 minutes, 1 minute of cardio, 30 seconds of rest. 4 rounds and repeated the whole thing.
Round 1: Merkins, Squats, Mountain Climbers
Cardio: Jump Rope
Round 2: Dips, Overhead Clap, Squat punches
Cardio: Side Straddle Hops
Round 3: Lunges, LBC’s, Alligator Merkins
Cardio: High Knees
Round 4: Burpees, Grapplers, Overhead Press
Core: Plank hold

Finisher:
15 American Hammers

End in COT

Location: Q Stream Virtual AO
Date: 2020-04-01
Weather: Mid 30s and cloudy up in Michigan

Q: Count Chocula
PAX: 4 – Zebra, Duggar, Ricky Bobby, Count Chocula

Warm-O-Rama
Classic F3 dynamic warm-up followed by
20 merkins
20 squats
20 BBS

Tha Thang
Fartlek Run:
1 min of hard running (7-8 out of 10 effort) followed by 1 min of moseying (3-4 out of 10 effort). Repeat this for 27 minutes.

Remaining time:
Minimum of 4 rounds of the following:
20 merkins
20 squats
20 BBS

End in COT

Location: Q Stream Virtual AO
Date: 2020-03-30
Weather: Landline

Q: Lansbury
PAX: 3 – Zebra, Lansbury, Bagman

Warm-O-Rama
Classic F3 dynamic warm-up

Tha Thang
Modified 11s (5-11 reps)
Lateral Hand Walk Merkins | Lateral Line Touches | Squat Jumps

Tabata: 30/10 x 4
Alternating Plank & Downward Dog
LBCs
Overhead Claps/Straight Arm Twist
180 Squat Jumps
Flutter Kicks
10 Merkins

End in COT

Location: Q Stream Virtual AO
Date: 2020-03-26
Weather: Fiber Optic

Q: Lansbury
PAX: 4 – Uncle Eddie, Ferdinand (DR), Ricky Bobby, Lansbury

Warm-O-Rama
Typical F3 Warm-up

Tha Thang
10 rounds of the following:
25 Merkins | Squats | LBCs | Flutter Kicks (1=1)

100 overhead claps
100 straight arm hand flips

End in COT

Location: Q Stream Virtual AO
Date: 2020-03-24
Weather: Digital

Q: Lansbury
PAX: 4 – Lansbury, Zebra, Genesis, Lincoln Log

Warm-O-Rama
A Hodge podge of typical F3 Warm-ups

Tha Thang
11s substituting lateral line touches and plank for running.

5 minute EMOM of 10 Merkins, LBCs, and Grapplers

End in COT

Location: Gridlock
Date: 2020-03-26
Weather: 44

Q: Incognito
PAX: 9 – Radio, Sous Vide, Boo Boo, Muck, Raquel, 49er, Bagman, Zebra, Incognito

Warm-O-Rama
Abe Vigoda IC
Side Straddle Hop IC
Frankensteins IC
Tempo Merkins (3-count down, 1 up)
2-degrees of toe out squats
Monkey Humpers
Body Builders
The Bruce IC (Switch at Top)
The Cait IC (Switch at Bottom)

Tha Thang
BLIMPS
5 – Burpees
10 – Lunges
15 – Imperial Walker
20 – Merkins
25 – Plank Jacks
30 – Squats

Then mosey up near coupons (but we didn’t grab any)
BLIMPS – with feet up on curb
5 – Burpees
10 – Lunges
15 – Imperial Walker
20 – Merkins
25 – Plank Jacks
30 – Squats

Mosey to football field
Hindenburg BLIMPS
10 – Burpees
20 – Lunges
30 – Imperial Walker
40 – Merkins
50 – Plank Jacks
60 – Squats

Mosey to basketball court
Blackjack with Gas Pumpers and LBCs

End in COT

Location: Paddock
Date: 2020-03-25
Weather: 40 degrees and no rain but the ground was still pretty soaked. I’ll take it though

Q: Whitewall
PAX: 7 – Oshag, Sous Vide, Mister Slate, Zebra, Duggar, Count Chocula, Whitewall

Warm-O-Rama
Some quick warm ups in SSH, Grass Grabbers and some dynamic lunges

Tha Thang
Keep it pretty simple since we had 5 at location and 2 Pax listening in on a Zoom meeting. I think we did pretty solid to stay with the times. Disclaimer: All Pax kept at least minimum social distance at all times!

Pax ran in 90 second bursts (some faster than others as we couldn’t see but I’m pretty positive that Count Chocula ran an est 20 miles to our 2.5 up in Michigan) with a stop for work after each count. Work as follows:

20 merkins
30 air squats
10 burpees
10 jumping lunges
10 mountain climbers
20 merkins
30 air squats
10 burpees
20 big boy situps
15 jump squats
20 merkins
30 air squats
10 burpees

Total of about 2.5 miles of running

Once we made it back to the splash pad we finished with a 2 minute wall sit

Being that the times are different right now…it was great to test new methods of fellowship. With the Pax that met at a physical location, it proves to be very easy to keep a minimal distance between each other while still enjoying the fellowship in the gloom. Having the ability for those who choose to stay home for the concern of family yet still join us in the gloom, is amazing. Or those that fartsack and wake up 5 minutes before we start…not to name names but it sounds alot like Duggar!! Then we also get the chance for Pax who have relocated like Count to join us and really feel like he is close by and still smoking us on the workouts. I hope we all lean on each other in uncertain times…I know it has meant the world to me.

End in COT

Location: Q Stream Virtual AO
Date: 2020-03-23
Weather: Fiber Optic

Q: Lansbury
PAX: 5 – Uncle Eddie, Lansbury, Duggar, Triceratops, Lincoln Log

Warm-O-Rama
SSH, Frankensteins, Walkout Merkins, Arm Stretches, yoga stretch, Copperhead squats

Tha Thang
10 exercise tabata: 4×40 sec work, 10 second breaks, 20 seconds between rounds.

Mountain Climbers
3 position squats
Flutter Kicks
Shoulder Taps
Overhead Claps
LBCs
Catalinas
Jump Squats
Am Hams
Merkins | Freddy Mercury’s | curtsey lunges | Burpees

End in COT

Location: Gridlock
Date: 2020-03-23
Weather: 47 and dry

Q: Sous Vide
PAX: 5 – Sous Vide, Axeman, Oshag, Zebra, Boo Boo

Warm-O-Rama
10 SSH, 10 Seal Jumps, 10 Imperial Walkers, shuffles down and back, high skipping down and back, Frankensteins down and back.

Tha Thang
Ran 4 laps around the big parking lot which came to 9.something of a mile. Then completed 20 rounds of 5 Big Boy Sit-ups, 10 Mercans and 15 Air Squats. Finished with 9.something of a mile.

End in COT

Location: Gridlock
Date: 2020-03-21
Weather: 37 Degrees; clear

Q: Incognito
PAX: 9 – Raquel, Muck, Zebra, Axeman, Sous Vide, Radio, Oshag, Boo Boo, Incognito

Warm-O-Rama
Frankensteins IC
Imperial Walkers IC
Hillbillie IC
Grass Grabbes IC
Michael Phelps IC
Arm Circles IC
Quad Stretch
Downward and Upward Dog

Tha Thang
Moseyed to basketball courts

1 suicide
10 Merkins
10 SSHs
10 Air Squats
Moseyed up to the corner of the football field and back down

2 suicides
20 Merkins
20 SSHs
20 Air Squats
Moseyed up to the corner of the football field and back down

3 suicides
30 Merkins
30 SSHs
30 Air Squats
Moseyed up to the corner of the football field and back down

3 suicides
30 Merkins
30 SSHs
30 Air Squats
Moseyed up to the corner of the football field and back down

4 suicides
40 Merkins
40 SSHs
40 Air Squats
Moseyed up to the corner of the football field and back down

5 suicides
50 Merkins
50 SSHs
50 Air Squats
Moseyed up to the corner of the football field and back down

Picked up some littered bottles and put them in the trash
60 Merkins
60 SSHs
60 Air Squats

Moseyed up to tennis courts that we rarely use for Mary
Flutter Kicks IC
Gas Pump IC
LBCs IC
Dolly IC
One-Legged V-ups IC (both ways)

End in COT

Location: Gridlock
Date: 2020-03-21

Tha Thang
Don’t forget we’re still working out in the morning.
We’ll keep our distance and everybody will have their own space.

It’s going to be a simple day with a VERY simple workout:

Warmup

Suicides
Merkins
Side Straddle Hops
Air Squats
Moseying

Mary

That’s it!

Location: Gridlock
Date: 2020-03-19
Weather: 60s and cloudy; no rain

Q: 49er
PAX: 8 – MisterSlate, Ping, Muck, Oshag, Incognito, Raquel, Sous Vide, 49er

Warm-O-Rama
Various stretching
SSHs x20 IC
Frankensteins
Serpentine mosey through the parking lot

Tha Thang
SMASH Ladder
After the run and instruction, Pax spread out to crosswalks on each level of the lot, one HIM per crosswalk to maintain a safe distance.

YHC started the mosey while Pax did the move for their starting station. When I arrived at the first station, it started a waterfall move, with each HIM rotating to the next spot when the man behind him arrived. The last man ran to station 1 and so on…

Lower Level – San Antonio Shuffles (RL lunge, LL lunge, burpee, plank jack, repeat), 1 station

Level 2 – Merkin choice, 2 stations

Level 3 – Am-Hams, 2 stations

Level 4 – Squatting Hillbillies, 2 stations

We made it through 3 full circuits through the parking lot.

Welcomed FNG MisterSlate!

End in COT

Location: Gridlock
Date: 2020-03-17
Weather: Terrible, awful, but not the worst

Q: Oshag
PAX: 10 – Oshag, Sous Vide, Boo Boo, Incognito, 49er, Muck, Axeman, Raquel, Zebra, Red Flanders

Warm-O-Rama
Stretches and Dynos

Tha Thang
Spade – run
Hearts – plank jacks
Clubs – skaters
Diamonds – star jacks

5 – Walmart Burpees
Ace – wave merkins x 2 – up to 5 and back down
Joker – 5 Catalina Wine Mixers

End in COT

Location: Paddock
Date: 2020-03-11
Weather:

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

Warm-O-Rama
Warm-up

Tha Thang
Pax performed an 11 on the 500ft hill. Shoulder tap Merkins and big boys.

5 minute wall work. Alternating 30 sec wall sits and 30 sec plank.

End in COT

Location: Gridlock
Date: 2020-03-16
Weather: 39 Degree w/ Overcast

Q: Lincoln Log
PAX: 10 – Lincoln Log, Zebra, Lansbury, Oshag, Sous Vide, Boo Boo, Ping, Bagman, 49er, Incognito

Warm-O-Rama
Name-o-Rama accompanied by Dynamic Leg Stretches

Mosey to the basketball courts and form a wide circle. #SocialDistancing

SSH – 20 IC
Alternating Shoulder Touches – 12 IC
Imperial Walkers – 15 IC
Copperhead Squats – 15 IC
Abe Vigodas – 15 IC

Mosey to the lower tennis courts and line up between the middle courts. Every other PAX faces the opposite direction down the row of courts.

Tha Thang
ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 6 min AMRAP (OYO)
5 Burpees
Lunge down 2 courts
10 LBCs
Sprint back
4 Morning Woods

ALARM 2 – 6 min AMRAP (OYO)
15 Overhead Claps
Broad Jump down 2 courts
5 BBS
Karaoke back
5 Merkins

ALARM 3 – 6 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge down 2 courts
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 4 – 6 min AMRAP (OYO)
5 Dive Bombers
Gate Step forward 1 court, Gate Step backward 1 court
10 Peter Parkers
Sprint back
5 Mexican Squats

Mosey to basketball courts.

Thor’s Hammer
1 BBS, 4 American Hammers
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
5 BBS, 20 Am Hams
6 BBS, 24 Am Hams
7 BBS, 28 Am Hams

Mosey back to flag.

End in COT

Location: Gridlock
Date: 2020-03-10
Weather: 50 and rain

Q: Red Flanders
PAX: 7 – Red Flanders, Bagman, Zebra, Lansbury, Sous Vide, Boo Boo, 49er

Warm-O-Rama
OYO stretching arms and legs
a little catching up, and a quiz about The Shinning and horse racing…
the father and son in the Shining were Jack and Danny. in the world of steeplechase horse racing there was a champion in the 70s named Red Rum.

Tha Thang
Dan Taylors in the shelter at the top of the parking lot (1 squat/4 lunges)
Jack Webbs in the picnic shelter at the bottom of the lot (1 merkin/4 overhead claps). increase reps each time up and back. We made it to 10 squats (40 lunges). In between there was a (short and optional) steeplechase obstacle set up for PAX to jump over.

Overall it was ‘murder’ on the shoulders and glutes.

End in COT

Location: Gridlock
Date: 2020-03-14
Weather: High 30’s

Q: Zebra
PAX: 16 – Barley, Bagman, Muck, Weird Science, Incognito, Sous Vide, Oshag, Duggar, Triceratops, Stapler, 49er, Red Flanders, Sparky, Ricky Bobby, Radio, Zebra

Warm-O-Rama
The playlist for this beatdown was inspired by the guilty pleasure songs given by members of our Pax.
Can’t Stop This Feeling by JT was playing as Pax showed up and Disclaimer was given

Warm up:
15 Imperial Walkers IC
15 Hillbillies IC
15 Abe Vigodas IC
20 SSH IC

Mosey to the Tennis Courts

Playlist for the morning:
Can’t Stop This Feeling (Justin Timberlake)
Sucker (Jonas Brothers)
The Time of My Life (Dirty Dancing Soundtrack)
Shake It Off (Taylor Swift)
Doctor Jones (Aqua)
Waterfalls (TLC) – Oshag’s Favorite
That’s Not My Name (The Ting Tings)
Wannabe (Spice Girls)
No Scrubs (TLC)
Careless Whisper (George Michael)
I Will Always Love You (Whitney Houston)
I Want It That Way (Backstreet Boys)
Firework (Katy Perry)
Bye Bye Bye (NSYNC)
Just A Girl (No Doubt)

Tha Thang
PAX worked in pairs of 2 at 8 stations. 45 seconds of work, 15 seconds of rest to rotate stations. Twice Through
Station 1: Merkins
Station 2: Med Ball Sit-up
Station 3: Mountain Climbers
Station 4: Overhead Press
Station 5: Suicides
Station 6: Dorothy Squat jumps
Station 7: Bear Crawl
Station 8: Coupon Curl

1 Minute Wall Sit while listening to Wannabe. Everyone was loving it so much, we added another 45 seconds to finish the song

Thang 2:
Brought back from my VQ, we did Celebration of Life (Suicides)
8 court suicides with added fun. 8 merkins on one end and 8 grapplers on the other with descending reps for each court

PAX repeated another round of the 8 Stations

Finished with a Jacob’s ladder on the hill by the tennis courts
Run up the hill, ascending Burpees from 1 up to 7 until time was called
Pax gathered up the gear and moseyed back to the parking lot for FNG naming, Name-O-Rama and COT

Welcome to FNG Barley

End in COT

Location: Gridlock
Date: 2020-03-12
Weather: 40’s and dry!

Q: Zebra
PAX: 4 – Incognito, Sous Vide, Bagman, Zebra

Warm-O-Rama
Obviously several pax were concerned about the events in our world and decided to sit this one out. The faithful and true arrived to the playing of It’s the End of the World by REM blaring. QIC considered playing this on loop for the entire morning, but after a couple times on repeat decided to mix it up a bit.

Zebra, Incog and Sous Vide took a quick warm-up lap around the lot while Bagman rolled in and joined us.

20 SSH IC
15 Grass Grabbers IC
15 Michael Phelps IC
Runners Stretch

Everyone grabbed something out of Zebra’s trunk (Q had some new medicine balls, 20 lb dumbbells and a kettlebell) and moseyed to the basketball courts

Tha Thang
4 Pax participated on the basketball courts, but no fans were allowed in attendance for this beatdown.

Thang 1: 5 stations, 30 seconds of work, 10 seconds to move stations, 2 times through
Stations: Med ball squat throws on the backboard, Med ball American Hammers, Plank Kettlebell pull throughs, Dumbbell curls, Merkins

Thang 2: Wilt Chamberlain
100 total reps, 25 at a time on each end-line of the court.
LBC’s on one end, Squats on the other end

Thang 3: Back to station work
Stations: Med ball squat throws on the backboard, Overhead Claps, Med ball rolling merkins, Grapplers, Dumbbell curls

Thang 4: Last station
Stations: Med ball slams, Burpees, Suicides, Dumbbell curls

For our finisher, we did a 2 court suicide. Then gave the pax the option of repeating or doing 5 burpees. All chose the burpees.

End in COT

Location: Gridlock
Date: 2020-03-09
Weather: 48° and Clear

Q: Lansbury
PAX: 4 – Lansbury, Sous Vide, Zebra, Madoff

Warm-O-Rama
1/4 run around lot while we waited for Madoff and Zebra to trickle in.

Mosey to playground + 15 SSH + OYO Stretches

Tha Thang
Tabata: 40/10 x 4 each
Pistol Squats
Merkins
Mountain Climbers
Inverted Rows
Big Boy Sit-ups
Ab rollouts
Pull-up

Mosey back to base
30 LBCs
30 Freddy Mercury’s

End in COT

Location: Gridlock
Date: 2020-03-07
Weather: A cool 32 to start. No wind. Perfect day for a beat down.

Q: Stapler
PAX: 12 – Stapler, Hertz, Kisses, Hanz&Franz, Muck, Lansbury, Oshag, Sous Vide, 49er, Axeman, Incognito, Raquel

Warm-O-Rama
Mosey to football fields to grab coupons and meet at the bbal courts for quick rounds of arm circles F/B, Micheal Phelps, knee pulls, quad pulls, jogging in place

Tha Thang
All Pax spaced out into a 6x6ish area to form their cell with the goal of all exercises to be done inside that area.

• Press jacks/Plank jacks 3 rounds of 10 each
• Caterpillar planks in cadence – hold squat, caterpillar out to plank hold, push up and back to squat hold. Repeat 10 times
• Lunge, squat, lunge – forward lunge hold, squat old, reverse lunge hold. 5 times right leg/5 times right
• Windshield wipers with coupon 45 seconds
• Skaters high knees 1 min
• 10 Incline/flat/decline merkins (10)mountain climbers(10) in between
• Squat press coupon in cadence 10

Quick intermission to talk about the hell of isolation in our community. A challenge to outreach those who are confined and sheltered and help be a life line.

• Coupon lifted leg raises/presses/flutter kicks/presses/box cutters -10 each count 2 as 1 for legs
• Side lunge jump shots – 2 rounds of 10
• Coupon curls – 3 sets of 10
• V up sit-ups with coupon – that was hard
• 10 Side straddle hops/15 seal claps -2 rounds
• Skater lunges
• Double jab/crosses with a sprawl – 5 times in a right handed stance 5 times lefty
• escape the cell for 2 laps mosey around the Bball court and one jailbreak lap
• return the coupons and mosey back to the parking lot for COT

Finished with a quick message about our influence as men and how we use that influence in our day to day lives. Do we pull others up or push them down. Challenge to think about it daily and find ways to pull those around us up.

Prayers for incognito’s father as he recovers this week.

End in COT