Tag: backblast

Location: Gridlock
Date: 2019-12-30
Weather: Windy, warm and dry. 50 degrees

Q: Sous Vide
PAX: 4 – Sous Vide, Lansbury, Boo Boo, Axeman

Warm-O-Rama
10 ssh, 10 seal jumps, 10 squats, 20 Frankensteins, 10 lunges. Finished with ladder work. Went through the ladder and jogged back to beginning 8 times.

Tha Thang
Groups of two with 4 stations. 1. 200 merkins with 10 kettle bell swings. 2. 600 jump ropes with 4 tire flips. 3. 200 hex bar deadlifts (135 lbs) with 10 leg lifts each leg. 4. 200 med. ball slams (20 lb) with 5 hurdles to jump on the way to the other end, 1 burpee and 5 more hurdles to jump on the way back. While one partner started on the main exercise the other partner jogged 50 yards to do the other part.

End in COT

Location: Gridlock
Date: 2019-12-28
Weather: Shorts and t-shirt weather in December

Q: Zebra
PAX: 9 – Cherub, Hanz&Franz, Radio, Sous Vide, Hertz, Kisses, Weird Science, Axeman, Zebra

Warm-O-Rama
With a last minute need of a Q, YHC went to his bag of goodies and pulled out a handful of pain. T-Claps for Hertz for not only crushing the beatdown in impressive fashion, but for also dialing up some groan inducing pain in the last 10 minutes.

Plank hold for the Name-O-Rama with a merkin for each name
15 Abe Begodas IC
20 SSH IC
12 Imperial Walkers IC
10 Monkey jumpers IC
Dynamic stretching – Frankenstein’s, quad pulls, knee pulls, pigeon stretch

Tha Thang
Thang 1:
We started with 11’s in the parking lot.
Merkins, ~30 yd mosey, BB Sit-ups
After we moseyed to the basketball courts

Thang 2:
In each corner of the 2 courts, we completed 25 reps of each exercise for four rounds totaling 100 of each. We did karaoke along the sidelines and sprinted/Bernie Sanders along the end lines.
4 corners: LBC’s, Squats, flutter kicks (2 is 1) and lunges (1 is 1)
After we moseyed to the tennis courts

Thang 3: Red Barchetta
Round 1: Sprint all 8 courts then do 100 SSH, sprint back and plank to wait on the 6
Round 2: Sprint 6 courts then do 75 mountain climbers (1 is 1) sprint back and plank for the 6
Round 3: Sprint 4 courts then do 50 American Hammers (2 is 1) sprint back/plank
Round 4: Sprint 2 courts then do 25 merkins, sprint back/plank

On the mosey back, the Q realized we still had 10 min left and asked Hertz if he had anything to add. He took a detour to the hill and made us all regret it.
Crawl bear up the hill (most had to modify to bear crawl) then 2 roll over burpees (I forget the name) drop, merkin, roll over, sit-up, jump clap.
Crawl bear down the hill, then 2 regular burpees.
Repeat 3 times

Mosey back to the parking lot and with a little over 1 minute left we did a 1 min plank with a punishment of 5 burpees for any fallouts. Nobody dropped, so we did 5 burpees to celebrate!

End in COT

Location: Paddock
Date: 2019-12-27
Weather: Beautiful. Warm, about 60 degrees and dry! Hard to come by this time of year

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Stretching a little bit while groaning about the Q always making us run.

Tha Thang
Took off for a 1.6 mile run to begin. Then return to the shelter for some work.
6 rounds of:
5 pull ups
10 merkins
15 air squats

6 rounds of:
15 bench dips
15 big boys
15 jump squats

End in COT

Location: Paddock
Date: 2019-12-20
Weather: Not too bad. Mid 30s and no rain

Q: Whitewall
PAX: 2 – Lansbury, Whitewall

Warm-O-Rama
Real quick leg stretches and 20 SSH

Tha Thang
Throwing a last second workout together….why not try to squeeze in a Murph.
Start with a mile run
Back to the shelter we did 10 rounds of
5 pull ups
10 merkins
15 air squats
Then as Lansbury and myself were catching some must needed fellowship at the same time we modified due to time.
60 bench dips broken into 3 sets
Then off for the second mile of the run.

The workout was definitely modified as we were able to take time for real talk. Just days prior our workout was cut short due to finding a fatal car accident just minutes into the workout. I’m grateful for good brothers to help me grow and build the best version of myself as a man, husband, father, brother and leader

End in COT

Location: Gridlock
Date: 2019-12-26
Weather: 44 deg F & clear

Q: 49er
PAX: 5 – 49er, Sous Vide, Zebra, Axeman, Incognito

Warm-O-Rama
Stretching OYO
Shadow boxing
Grass grabbers 20x IC
Plank Jacks 15x IC
Copperhead squats 15x IC

Mosey to the coupons by the baseball field

Tha Thang
Pax collected 1 coupon and formed a line to carry it. Pax in the front carried the coupon to set the pace. Pax in the rear did 2 merkins, sprinted to the front, and took the coupon. Incognito offered to carry the coupon the whole way, but we didn’t want him to have all the fun!

Pax carried the coupon from the baseball field back the way we came from the lot (approx. 1/2 lap) and then on to the base of the hill at the football field.

Next up, we put our heads together and tried to figure out how to divide 5 HIMs by 2. Ended up with one pair consisting of Incognito and Axeman, and a trio of Zebra, Sous Vide and YHC for a Bear Crawl 1-2-3:

Pax 1 bear crawled up the hill and moseyed down while Pax 2 did the move, then switched and repeated until they hit the numbers. The trio added 50% to each number below.

Merkins 100x
LBCs 200x
Squats 300x

Pax relay-carried the coupon back to the baseball field after complaints from Incognito that we carried it and didn’t even use it!

After returning the coupon, Pax hit their 6 in the shelter for Mary.

Freddie Mercuries – 90 seconds
Pretzel Crunches – 90 seconds, switched legs halfway
Bay City Scissors – Alternating 4ct flutter w/ 4ct scissor – 90 seconds
BBSU’s – 20x IC

Mosey back to the flag

End in COT

Location: Gridlock
Date: 2019-12-24
Weather: 34 degrees an clear. Dark though; the moon was just a sliver of a crescent

Q: Red Flanders
PAX: 5 – Red Flanders, Sous Vide, Yukon Cornelius, Lansbury, Hertz

Warm-O-Rama
14 Grass grabbers (IC)
14 copper head squats (IC)
28 SSH (IC)
8 burpees

14 generations from Abraham to David and 14 generations from David to the exile; 28 total.

Gabriel came to Mary in the sixth month (well technically, 6 months after Elizabeth became pregnant, anyway)… should have done six burpees, but did 8, a mistake of YHC.

Tha Thang
This morning we did a re enactment of the last leg of the journey to Bethlehem. We mosyed to get a coupon each, then found that there were several items we needed for the journey. first a walking stick (9ft. steel pipe), our trusty donkey (wood pallet), and of course food (sand bag) and water (five gallon bucket of water) for the trip. Then we proceeded to ruck all this equipment along the park trail. We made it about half way around and headed back to the parking lot in the time. roughly 1.5mi total distance.

This was actually a great way for YHC to get in the mindset for Christmas. It was certainly a solid beat down, somewhat surprisingly. All the PAX were felling it. It was great to work together to problem solve and do the work. I’d imagine traveling by donkey with a pregnant Lady would likewise have it share of difficulties to overcome.

F3 welcome to Yukon Cornelius!

Merry Christmas Gentlemen!!

End in COT

Location: Gridlock
Date: 2019-12-23
Weather: Around 39, but felt warmer than that

Q: Incognito
PAX: 6 – Incognito, Madoff, Zebra, Sous Vide, 49er, Ronaldo

Warm-O-Rama
Jog in place
Michael Phelps
Abe Vgoda IC
Hillbillies IC
Grass Grabbers IC
SSHs IC
Runner’s stretch

Tha Thang
Mosey up to the coupons, grabbed 3 of them.

We partnered up and did BOMBS (something I’ve done twice before)
50 Burpees
100 Overhead Press
150 Merkins
200 Bicep Curls
250 Squats

While one partner did the exercise, another ran to the first crosswalk and did 10 reps of any Mary exercise they wanted; recommended to switch up Mary a lot.

Finished quicker than normal, so we went to the shelter and did Jack Webbs and then 10 Box Jumps
Moseyed back to the flag and did Flutter Kicks IC

End in COT

Location: Gridlock
Date: 2019-12-19
Weather: 17 degrees

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

Warm-O-Rama
After a couple weeks hiatus with the start of the basketball season, I was on the schedule to Q and didn’t want to give it up. The 17 degree weather this morning didn’t help with my motivation of getting back into the habit of waking up for the 5:30 start. As I sat in my car at the AO alone after 2-3 hours of sleep, inwardly I hoped that any others planning to attend would fartsack or see the temperature and choose to go back to sleep. Alas, the faithful Sous Vide and Incognito rolled in ready to go.

15 Abe Begodas IC
20 SSH IC
12 Michael Phelps IC
It was really cold, I forget if we did more but we kept moving and then moseyed to get coupons

Tha Thang
In the upper lot of Gridlock we lined up with our coupons for this throwback beatdown. At the coupons we completed 20 reps of one activity (arms or legs) then moseyed about 60 yards to the end of the lot to complete 20 reps of core. We did each round 5 times for 100 total reps

Round 1: 20 Merkins — 20 American Hammers – 5x
Round 2: 20 Coupon Squats — 20 Mt Climbers – 5x
Round 3: 20 Coupon Curls — 20 Flutter Kicks – 5x
Round 4: 20 Lunges — 10 Gas Pumps – 5x

End in COT

Location: Gridlock
Date: 2019-12-17
Weather: 34 degrees, windy damp and cold

Q: Red Flanders
PAX: 6 – Red Flanders, Incognito, Boo Boo, Madoff, Sous Vide, Oshag

Warm-O-Rama
Being cold and windy and wet, we hit it right out of the gate (following the all important disclaimer of course) and ran a lap around the lower level of the parking lot.

Did some quad and glute stretches, Michele Phelps, and arm stretches and moseyed to get coupons and gathered in the shelter which was festively decorated!

Tha Thang
YHC had a bag of ‘accessories’ for most everyone (hats and light up head bands) that we donned for the WO. Incognito noted at some point that it was difficult to be incognito when your hat jingles 🙂

We did the following exercises as if they were the gifts from the song 12 days of Christmas starting with 1 man maker The number in parenthesis is total reps if you don’t want to count them up yourself. We even sang out a bit as we went…
“5 L-B-C’s”

12 burpees (12)
11 SSH’s. (22)
10 merkins (30)
9 Squats (36)
8 BBS’s. (40)
7 Curls. (42)
6 Step ups; 2 is 1. (42)
5 LBC’s. (40)
4 Squat presses (36)
3 Wine Mixers (30)
2 Am Hams; 2 is 1. (22)
1 Man Makers (12)

Finished in time to do a lap around the entire lot
Back at the shelter we planked up to wait while we individually returned coupons to the spot.

End in COT

This was fun; harder than YHC had imagined in that the exercise rotation resulted in a lot of laying down and getting up to do the various work. a jolly good time was had by all 🙂

End in COT

Location: Gridlock
Date: 2019-12-14
Weather: Upper 30’s/Lower 40’s – wet and drippy but not really raining

Q: Incognito
PAX: 20 – Ronaldo, Red Flanders, Kisses, Axeman, Hanz&Franz, Radio, Cherub, My Boy Blue, Mr. Hand, Lincoln Log, Lansbury, Chunk, Bo Peep, Fabio, Spam, 49er, Sous Vide, Ricky Bobby, Backpack, Incognito

Warm-O-Rama
Listened to “Sweet Emotion” and did some warmup moves to get the blood flowing:
Jog-in-place
SSHs
Wide-leg Jog
SSH’s
Touch your Toes
SSH’s
Bobby Hurleys
SSH’s
Mini Tires
SSH’s
Butt Kickers
SSH’s

Tha Thang
Did some partner work around the parking lot:
Broad Jumps & Lunge Walks (1 partner doing each) from the flag to the first crosswalk – mosey to corner
50 Merkins & Single Glute Leg Lifts (50 Merkins each partner) – mosey to top corner
25 Decline Merkins & 25 Pikes Peak each partner – mosey to shelter
50 Donkey Kicks (total) & Step-ups – mosey to other top corner
30 seconds leg lifts with one foot on curb (30 seconds each leg)

Mosey to basketball court:
Held plank to the song “Shake It” – during the Shake It parts we did Merkins
Plank Sprints – had a timer set to yell sprint every 9 seconds, you had that time to get up from a plank, sprint from the far sideline to the first sideline of the next court and get back into a plank. Do that 7x, then there was a 15 second break. Do that for a total of 4 times (takes a little over 5 minutes).
Warrior 3 Lunge IC – 11 each leg

Mosey to our favorite pullup shelter:
Cindy (5 Pullups, 10 Merkins, and 15 Air Squats) – did this for about 5 minutes

Closed with almost 10 minutes of mary: 20 seconds on, 10 seconds off:
Left Oblique
Right Oblique
BBS
Left Glute Pulse
Left Glute Out to the Side
Left Glute Crunch
Right Glute Pulse
Right Glute Out to the Side
Right Glute Crunch
LBCs
Heels to the Heavens
Scissor Clapper
Oblique Roll
Heels to the Heavens
V-Ups
Superman Pulse
Box Cutter
Bicycle Crunch
American Hammer (this one was 40 seconds)
The End

Enjoyed having some young guns with us. YHC wishes he was young and could keep up with those guys. They all did great.

Closed with some Scripture about the Israelites being afraid of Pharaoh chasing them. They wanted to go back into slavery instead of trusting in God. Moses re-oriented them and God parted the Sea for them; and they survived!
How often do we struggle in the same way when we have so many assurances…

End in COT

Location: Gridlock
Date: 2019-12-16
Weather: 36 and wet

Q: Lansbury
PAX: 6 – Boo Boo, Incognito, Madoff, 49er, Sous Vide, Lansbury

Warm-O-Rama
Mosey | Run In Place | Grass Grabbers | SSH | Butt Kickers | High Knees

Tha Thang
Tabata: Eight 4-cycle sets. 40/sec work, 15/sec rest, 30 breaks between sets.

Set 1: Box Jumps
Set 2: Bent Over Rows
Set 3: Kick Throughs (Spider Kicks)
Set 4: Skaters
Set 5: Ab Round: Flutter Kicks, LBCs, Plank, Kneebos
Set 6: Bicep Curls
Set 7: Merkin Round: Hand Release Merkin, Wide Merkins, Derkins, Diamond Merkins
Set 8: Squat Jump

7-minute yoga and pilates finish.

End in COT

Location: Paddock
Date: 2019-12-14
Weather: Drizzling rain but above freezing so it’s a good day!

Q: Whitewall
PAX: 3 – Lansbury, Cherub, Whitewall

Warm-O-Rama
Quick warmup with 20 SSH and 10 Grass grabbers then off for a planking mile in honor of Duggar who couldn’t make it. Ran 1 mile with a stop at every 1/4 mile for a 2 minute plank

Tha Thang
Once back to the lot, Pax could find their christmas toys for the morning. The workout comes in the form of a Dora with 2 Pax working while 1 would do other exercise. Looking a for a cumulative total for all 3 Pax on each workout.
100 merkins
200 coupon overhead press
300 coupon curls
400 air squats

While 2 Pax worked the other would do a 50 yard pull on the 40 ft fire hose for the first turn.
Next time around would be a tire flip. Originally set as a 4 rep sequence it was modified down to 3 as YHC brought a larger than normal tire for flipping!

Each Pax did 3-4 turns a piece each I think.

To finish out in lieu of Mary, we finished out the arm and shoulder burnout with 40 bench dips and 10 decline merkins

End in COT

Location: Gridlock
Date: 2019-12-12
Weather: Clear and 21 deg F; no wind and lots of moonlight

Q: 49er
PAX: 4 – 49er, Madoff, Sous Vide, Incognito

Warm-O-Rama
Walkout plank & hold
Bring right foot up by the right hand
Keep the left hand down – right hand up
Switch feet
Walk it back up
Grass grabbers x15 IC
SSHs x20 IC
Mosey along the path to the playground

Tha Thang
YHC put together a Christmas rock and rap playlist and a set of timers to help us pass the time. The work consisted of 3 8-minute rounds following the same pattern of an arm move, a leg move and an ab move:

Exercise 1 – 30 secs – 10 off – 30 secs – 10 off
Exercise 2 – 30 secs – 10 off – 30 secs – 10 off
Exercise 3 – 30 secs – 10 off – 30 secs – 20 off
Repeat

The Pax made use of the new Shillito playground equipment and benches for the exercises.

Rd 1 – Tricep dips – Air squats – AmHams
Rd 2 – Pull-ups – Side lunges – LBCs
Rd 3 – Decline Merkins – Lunges – BBSs

When it was all over we debated the direction of the end of the fence, then made our way back to the flag by way of the longer road route.

YHC was probably happier with the quality of the playlist than the actual workout. Should you need it for a dinner party or cocktail gathering, feel free to use it:

Amazon Music: Xmas Q
https://music.amazon.com/user-playlists/55fa2b6f18574c24856f9f6abecd660bsune?ref=dm_sh_9aGExGidPU01hHB6fg0f2Oetb

End in COT

Location: Paddock
Date: 2019-12-11
Weather: 23 degrees—Crisp and Clear.

Q: Lansbury
PAX: 5 – Troll, Whitewall, Lansbury, Boo Boo, Incognito

Warm-O-Rama
Run in place | High Knees | Butt Kickers | Mosey around lot | Arm Circles | Grass Grabbers | Copperhead Squats | SSH | OYO Arm Stretches

Tha Thang
8 Set Tabata with 4 Cycles 40 sec cycles per set, 10 sec rests btwn cycles, and 20 sec rests btwn sets (27:40).

Set 1 Pull-ups | Set 5 High Steps
Set 2 Leg Raises. | Set 6 Plank Jack Merkins
Set 3 Shoulder Tap Merkins | Set 7 SSH
Set 4 Street Fighters. | Set 8 Air Squats

Mosey down hill. 560 foot jailbreak up hill.
Mary: 3-minute plank and 20 Flutter Kicks (IC)

Great to see Boo Boo going strong and to welcome Troll to his first F3 workout.

End in COT

Location: Gridlock
Date: 2019-12-10
Weather: Dark, cold and light rain

Q: Madoff
PAX: 4 – Red Flanders, Lansbury, 49er, Boo Boo

Warm-O-Rama
Warm Up (5:30 to 5:35)
* Mike Phelps
* Arm Circles (back, forward, big, small)
* Grass Grabbers (in cadence)
* Pull leg up and back
* Big step (Yoga start) both sides
* SSH (in cadence)

Tha Thang
Main Exercise (5:35 to 6:13)
* Everyone will run laps around the parking lot
* First lap mosey everyone together
* Starting with lap two, we will do the following
* Exercise at cones
* First cone – 20 Am Hammer (1=1)
* Then mosey
* Second cone – 20 Flutter kicks (1=1)
* Then run hard
* Third cone – 20 LBCs
* Then mosey
* Modify as needed

End in COT

Location: Gridlock
Date: 2019-12-09
Weather: 52, clear and nice

Q: Sous Vide
PAX: 5 – Sous Vide, Incognito, Axeman, Madoff, Boo Boo

Warm-O-Rama
10 SSH, 10 flings and 10 seal jumps. 10 squats. High skipping, lunges, shuffles and knee hugs.

Tha Thang
Four stations set up. 1. Is 200 merkins while the partner runs 50 yds. And does 4tire flips. 2. 200 squats while partner runs and does 20 American hammers. 3. Is 200 curls while partner runs and does 20 plank jacks. 4. Is 300 SSH while partner runs and carries two coupons for 25 yds. We finished with 10 accelerated sprints of 40 yds. Up hill.

End in COT

Location: Gridlock
Date: 2019-12-07
Weather: Low 30’s and clear

Q: Sous Vide
PAX: 14 – Sous Vide, Olaf, Ricky Bobby, Kisses, Mr. Hand, Lincoln Log, Ollie, 49er, Axeman, My Boy Blue, Red Flanders, Radio, Ooze, Hertz

Warm-O-Rama
10 side straddle hops, flings and seal jumps. 10 squats, 10 Frankensteins.

Tha Thang
All 16 people drew a poker chip to determine teams of four. Each team got a 200lb tire and flipped it roughly 200 yards while teammates held a plank. First team to finish chose an exercise for the three losing teams. Each team ran 40 yards up hill in the parking lot one at a time to get two puzzle pieces while the other three teammates did merkins, LBC’s and coupon curls. First team to complete the puzzle chose the exercise for the three losing teams. Next we mosied to the football field and played a game of tag called Bridge Tag. Each team acted as taggers. Finally, we split into two teams of 8 and did a best of five tug o war.

End in COT

Location: Paddock
Date: 2019-12-06
Weather: 47

Q: Duggar
PAX: 2 – Triceratops, Duggar

Warm-O-Rama
Stretching

Grass Grabbers
Frankensteins
Knee pulls
Pigeon toes

Tha Thang
Ran 1 mile then back to main parking lot.

4 stations at each corner of the lot

Complete station 1
Sprint to station 2 and complete and sprint back to station 1
Complete station 1,2, and 3 and sprint back to station 1 sprinting between all stations
Complete station 1,2,3, and 4 and sprint back to station 1 sprinting between all stations

Station 1 20 coupon curls
Station 2. 25 lbc
Station 3. 40 calf raises
Station 4. 40 air squats

With extra time we completed a second time, we just did the stations backwards staring with station 4.

End in COT

Location: Gridlock
Date: 2019-12-05
Weather: Around freezing +- a few degrees; didn’t feel too bad considering the temp

Q: Incognito
PAX: 3 – Incognito, Madoff, Sous Vide

Warm-O-Rama
SSH IC, Frankenstein IC, Michael Phelps, Arm Circles, and some Arm Stretches

Tha Thang
Moseyed over to our favorite pull-up shelter.
Plan was to focus on Chest & Back today.

Round 1: Standard Merkins (10 to 20; PAX choice)
Wide-Grip Pull-ups (5 to 10; PAX choice)
We repeated this sequence for a total of 3 sets.
As a break we did toe taps for a little less than a minute.

Round 2: Ranger Merkins
Narrow Overhand Grip Pullups
Repeated for a total of 3 sets.
Break was Air Squats for a little less than a minute.

Round 3: Wide Merkins
Chin-ups (that’s palm facing you doing the pullup)
Total of 3 sets
Lunges for a little less than a minute

Round 4: Diamond Merkins
Stagger-Arm Pullups (one palm facing you, one palm away; switch every 2 or 3)
3 sets
SSH’s

Round 5: 3-slow (4-count); 4-fast pushups, continue as a group ’til can’t do anymore
1 Wide, 1 Narrow Grip Pullup; repeato ’til done
3 sets
Reverse Lunges

Mosey back to the flag
Finish with Mary:
Boxcutter IC
E2K 20 OYO each leg
Hundreds (although we only did 50)
Flutter Kicks IC

End in COT

Location: Paddock
Date: 2019-12-04
Weather: Clear and chilly but above freezing…barely

Q: Whitewall
PAX: 4 – Whitewall, Incognito, Duggar, Cherub

Warm-O-Rama
SSH, Abe Vigodas and some quad and hip stretches then off we go

Tha Thang
Fairly typical work, rinse and repeat workout for the Wednesday runs. We ran a total of 2.6 miles while stopping every 1/4 mile for work as follows

10 foot fire burpees – not bad as a first wo
20 merkins OYO
15 mountain climbers IC
50 air squats
25 BBS
10 jumping lunges each leg
15 plank jacks
20 merkins OYO
10 foot fire burpees – these sucked

Run to the bottom of the hill for AYG up to the top

Finish with 4 rounds of Mary

End in COT

Location: Gridlock
Date: 2019-12-03
Weather: Right around the freezing point; felt a little warmer than that

Q: Incognito
PAX: 5 – Incognito, Sous Vide, Boo Boo, Axeman, Madoff

Warm-O-Rama
SSH’s IC, Michael Phelps, Arm Circles, Frankenstein’s IC, Quad Pulls, Copperhead Squats IC, Runner’s stretch

Tha Thang
Grabbed a coupon for everybody and went to the shelter

Did Tabata’s (20 seconds on, 10 second rest for 4 minutes); but it consisted of 8 different exercises:
Coupon Squat
Decline Merkin
Coupon Thruster
Coupon Bicep Pulses
Burpees
Coupon Overhead Press
Coupon Big Boy Situp

After this, there was a one minute rest; we repeated twice for a total of 3 rounds.

Returned the coupons and came back to the shelter

Then we did 3 more rounds with 8 different exercises:
Broad Jump and shuffle back
Wide Mountain Climbers
Donkey Kicks
In and Out Merkins
Iron Mikes (Jump Lunges)
Burpees
4 SSH’s – 2 Jump Squats
Merkins

Finished by doing a Burpee everytime you hear the word “Touch”
The song was of course “U Can’t Touch This” – I can’t remember the name of the artist but you can probably google it.

I tried to be different this morning with the music and Sous Vide enjoyed the music so much he insisted that I list the full playlist here. I think he wants to use it for his soccer practices:
“Escapade” Janet Jackson
“Summer of ’69” Bryan Adams
“The Sign” Ace of Base
“Another Night” Real McCoy
“Cuts Like a Knife” Bryan Adams
“Hold On” Wilson Phillips (this one was especially inspiring to Sous Vide)
“The Best” Tina Turner (I actually dedicated this one to Sous Vide…for obvious reasons)

A couple important prayer requests came up; keep all your fellow PAX in your prayers.

End in COT

Location: Gridlock
Date: 2019-11-30
Weather: Low 40’s and rain

Q: Axeman
PAX: 10 – Axeman, Incognito, Zebra, Stapler, Ricky Bobby, Count Chocula, Sous Vide, Weird Science, Juul, Lansbury

Warm-O-Rama
Michael Phelps OYO
Forward and Reverse Arm Circles
SSH’s
Grass Grabbers

Tha Thang
Since it was the wettest November 30th in recorded history, YHC’s planned Q was scrapped and the PAX moved to the shelter. There we began our Alphabet Workout.
We began with the first letter in each person’s F3 name and performed an exercise for the corresponding letter. We then went around the circle, each time moving to the second letter, third, etc.
The added bonus was that when the name of a PAX was completed the group moseyed (mosied?) around the entire lot. We performed this for 5 of the Pax running a total of more than a mile before our time was up.
We ended with a circle of trust and a reminder by Stapler of our many blessings to be thankful for this Thanksgiving weekend.

End in COT

Location: Paddock
Date: 2019-11-29
Weather: 37

Q: Duggar
PAX: 4 – 49er, Whitewall, Duggar, Cherub

Warm-O-Rama
Grass grabbers
Frankensteins
Quad stretches
Knee pulls

Tha Thang
Ran two miles stopping every quarter mile and performed the following.

10 (4 count) dolly
10 (4 count) flutter kicks

1/4 For every 1 BBS we did 4 American Hammers 
Stared at 1 and went to 7/28

10 merkins and holding plank

1/4 For every 1 Air Squat we did 4 Calf Raises 
Stared at 1 and went to 7/28

10 merkins and holding plank

1/4 For every 1 BBS we did 4 American Hammers 
Stared at 1 and went to 7/28

20 (4 count) dolly
20 (4count) flutter kicks

End in COT

Location: Gridlock
Date: 2019-11-28
Weather: Cool but nice. Perfect Thanksgiving weather.

Q: Oshag
PAX: 18 – Oshag, Duggar, Triceratops, Liberace, Radio, 8-Track, Lansbury, Bluegrass (DR), Red Flanders, Axeman, Incognito, Juul, Ricky Bobby, Sous Vide, Zebra, Ronaldo, Count Chocula, Lincoln Log

Warm-O-Rama
Count-O – Merkins
Name-O – Merkins

Grassgrabbers
Dynos – Frankensteins, Knee Hug, Butt Kickers, Quad Stretch, High Knees

Tha Thang
Combine
Mosey to basketball courts
Shuttle drill – altogether x 6
Mosey to football field
Back pedal – in pairs – like a DB covering a receiver – switch and repeato
Quick feet – low knees running in place, move left or right when the ball moves and turn your hips left or right when the ball points
Circle up
Grass drills – Coach Sherrill’s – Follow the Q’s lead
Plank up in circle – High knees jumping over the planking HIMs, back to plank when you run out of HIMs

Ultimate football
Turnover exercises included:
Merkins
Big Boy Sit Ups
Overhead Claps
Jumping Squats

Thanks to everyone that came out for year 2. Looking forward to doing it again.

FNG’s today:
Cornbread & his 2.0 Messi
With Bluegrass – Redshirt & Commodore
Fixer Upper
Liberace’s 1.0 – Dr. Bird

End in COT

Location: Paddock
Date: 2019-11-27
Weather: 50 with intermittent rain

Q: Lansbury
PAX: 9 – Lansbury, Lincoln Log, Sous Vide, Booboo, Whitewall, Duggar, Cherub, Weird Science, Count Chocula

Warm-O-Rama
Run in place
SSH
Grass Grabbers
Arm Stretches
Yoga stretches
Mosey

Tha Thang
12 stations: Four 30-second rounds with 10-second rests. 30-seconds to switch stations after completion of four rounds. No more than 2 PAX per station. PAX completed 9 stations in time.

Squat Curls
Foot Fires
Zero Gravity Mountain Climbers
Dips
Merkins
Big Boy Sit-ups
Squat press
Squat Jumps
Donkey Kicks
Plank Jack’s
Derkins
Pull-ups

3-minute Mary finish.

Hipster Playlist:

Flux Pavilion “I Can’t Stop”
Rise Against “Satellite”
Beartooth “One More”
Beartooth “Messed Up”
Atreyu “In Our Wake”
Fall Out Boy “My Songs Know What You Did In The Dark”
Limp Bizkit “Rollin”
Muse “Map of the Problematique”
Linkin Park “Papercut”
Beartooth “Threat to Society”
Twenty One Pilots “Ride”

End in COT

Location: Gridlock
Date: 2019-11-25
Weather: 36 and clear

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

Warm-O-Rama
Run in place, butt kickers, high knees
Grass Grabbers
Hinged arm circles
Arm Stretches
Mosey

Tha Thang
Three rounds of 10-minute Nickel and Dimes (EMOM)
5 Hand Release Merkins and 10 Zero Gravity Mountain Climbers per round.
.25 mile run.
10 Dips and 10 American Hammers per round.
.25 mile run.
5 Donkey Kicks and 10 coupon curls per round.
2 minutes of Archuletas

PAX enjoyed heart pumping classical tunes.

End in COT

Location: Gridlock
Date: 2019-11-23
Weather: Cool, little rainy, shorts weather….barely

Q: Oshag
PAX: 10 – Oshag, Juul, Incognito, Hanz&Franz, Lansbury, Brutus, Sous Vide, 49er, Kisses, Red Flanders

Warm-O-Rama
Plank/Merkin – NumberORama
Big Boy Sit-Up – NameORama
Side Straddle Hops
Grass Grabbers
Mosey

Tha Thang
Run to shelter – pull ups, other half Made for this – switch/Repeato

Stop on run back in grass – Control Freak – Mixers

Tennis Courts
Set up in the middle
3 man team 3 times at each spot

Round 1 — Runner – Bernie Sanders (4 Courts), Mary Group Choice, Burpees

Round 2– Runner – High Skips, Mary – Group Choice, Side Straddle Hops

Round 3 — Runner – Sprints, Mary – Group Choice, Star Jumps

Grass for control freak – mixers

Run to shelter – pull ups, other half Made for this – switch/Repeato

End in COT

Location: Gridlock
Date: 2019-11-21
Weather: Around 40 +- a few degrees; felt warmer though; pretty good morning

Q: Incognito
PAX: 6 – Zebra, Ollie, Sous Vide, 49er, Incognito, Axeman

Warm-O-Rama
March in place, mosey to bball courts, micheal phelps , arm circles, arm/tri stretches, quad pulls, frankensteins, pigeon pulls, polkas
Did a side merkin/diamond merkin thing: you start at one sideline in a plank position (head toward one basket, feet toward the other). Do a Merkin; then shift to your right moving arms together and feet apart, Do a Diamond Merkin; then shift to your right again moving arms apart and feet together, Do a Merkin. Repeato until you get to the other sideline.
Was gonna go back in the opposite direction, but YHC was too weak.

Tha Thang
Had a little flexibility this morning, we ran around the parking lot, stopping in 5 spots: the flag, the lower west corner, the sidewalk near the coupons, the shelter area, and the upper east corner. At each stop we did a different exercise with a range of reps instead of a specific rep count. Hoped that rather than feeling a time crunch PAX could focus on form and do more of stuff they found easy and less of stuff they found hard.
We made it around the parking lot 4 times, doing the following:

Air Squats 20-30
Merkins 10-20
Curls with Coupon 20-30
Tricep Dips 20-30
Pikes Peak 8-15

Lunges 25-35
Catalina Wine Mixers 8-15
Presses with Coupon 12-20
Decline Merkins 15-20
Curb Launches (Did for about a minute or so)

Sumo Squats 25-35
Diamond Merkins 10-20
Curls with Coupon 20-30
Side Tri Rise 10-15
Clock Merkins 5 or 6 each way

3 Sprint Races (1 each between crosswalks) – Sous Vide really started off with a HUGE lead at the beginning of the 1st sprint, YHC was VERY impressed.
Side-to-Side Merkins 10-20
Presses with Coupons 12-20
One-legged wall squats 60 seconds, switched every 10 seconds
Burpees, legs up on curb 10-15

Closed with Mary
American Hammers IC
Slow Leg Raises IC

End in COT

Location: Paddock
Date: 2019-11-20
Weather: 42 and damp

Q: Lansbury
PAX: 5 – Atlas (DR), Lansbury, Cherub, Duggar, Incognito

Warm-O-Rama
Run in place
SSH IC
Grass Grabbers IV
Bent over arm circles IC
Frankensteins
Pidgeon Pulls
OYO Arm Stretches
Mosey to picnic shelter

Tha Thang
Three 10 minute rounds of Nickel and Dimes. Each round consists of two exercises, 5 reps of one exercise and 10 reps of the other exercise. PAX performed 15 total repetitions each minute for 10 minutes. Except, PAX performed 10 reps of each exercise in for round two.

Round 1: 5 pull-ups & 10 Air Squats totaling 50 pull-ups and 100 air Squats over a ten minute period.

Round 2: 10 dips & 10 Big Boy Sit-ups totaling 100 dips and 100 big boy sit ups over a ten minute period.

Round 3: 5 Catalina Wine Mixers & and 10 Plank Jack’s over a ten minute period totaling 50 CWMs and 100 Plank Jacks.

Next, PAX performed Archuletas cued by the hipster joint “Go Go” by Matt and Kim.

Three minutes of Mary.

Two minute Yoga finish with 5 Merkin bonus.

Techno Hipster Dance Party Mix:
Muse “Map of the Problematique”
Fatboy Slim “Weapon of Choice”
Justice “Genesis”
The Glitch Mob “Can’t Kill Us”
The Glitch Mob “Warrior Concerto”
Ratatat “Seventeen Years”
Fatboy Slim “Praise You”
Woodkid “Run Boy Run”

End in COT

Location: Gridlock
Date: 2019-11-19
Weather: Dark, half moon, 40 degrees

Q: Madoff
PAX: 6 – Oshag, Incognito, Lansbury, Zebra, Red Flanders, Sous Vide

Warm-O-Rama
Mike Phelps OYO
Arm Circles OYO
Grass Grabbers IC
Annie’s OYO
SSH IC

Tha Thang
Bataan Death March Part 1 around the parking lot

Bear crawl ring of fire with merkins, diamond merkins, werkins, stagger left merkin, stagger right merkin

Dolly’s IC
Flutter kicks IC
American Hammer IC

Bataan Death March part 2

Merkins IC
Flutter kicks IC

Lansbury closed us out with some yoga moves

End in COT

Location: Gridlock
Date: 2019-11-18
Weather: 40 and calm

Q: Sous Vide
PAX: 4 – Incognito, 49er, Sous Vide, Axeman

Warm-O-Rama
Very extensive dynamic warm-up.

Tha Thang
In groups of two, one partner flipped the tire three times while the other partner did plank jacks and then both switched. We did this the entire length of the lower parking lot. Once we reached the far end, we did five hill sprints. At the top of the hill on a curb we did a push-up rotation with 5 push-ups at each 12, 3, 6 and 9. We then went to the brick wall and did 20 donkey kicks followed by a mosey to the flag.

End in COT

Location: Gridlock
Date: 2019-11-16
Weather: 27 Degrees and Frosty

VQ: Ricky Bobby
PAX: 16 – Ricky Bobby, Weird Science, Brutus, Juul, 49er, Lansbury, Ronaldo, Zebra, Incognito, Lincoln Log, Hanz&Franz, Oshag, My Boy Blue, Sous Vide, Stapler, Axeman

Warm-O-Rama
Michael Phelps
Forward Arm Circles (small then big)
Reverse Arm Circles
Grass Grabbers
Side stretch inner thigh
Frankensteins
Side straddle hops
Top Taps

Tha Thang
Move to basketball courts

Mary
LBC’s (25)
Heel taps (25 each side)
Reach Throughs (25)
Leg Raises (25)
Dead Bugs (switch on command)
6 inches (45 seconds)
American Hammers (30 each side)

Run to shelter (0.75 approximate)

Partner Up
Pull-ups/Bernie Sanders (50)
Merkins/high knee skips (100)
Lunges/grape vine (150)
Jail break to end of parking lot

Run to football field (0.75 approximate)

Same teams
Man makers (5) / curls continuous
Switch
Repeat 3 times
Coupons toss (25 yards)

Mosie back to parking lot

End in COT

Location: Gridlock
Date: 2019-11-14
Weather: Cold and clear, 25 degrees

Q: 49er
PAX: 5 – 49er, Axeman, Sous Vide, Incognito, Zebra

Warm-O-Rama
Arm Circles while jogging in place
SSHs IC x20
Grass Grabbers IC x15
Mosey to the top corner of the parking lot where the coupons are kept

Tha Thang
Full bicep curls w/ coupon – 50 secs on / 10 secs off for 5 minutes

After they were done complaining about the 50-10 timing, Pax moseyed (mosied??) to the bottom of the parking lot, across to the 2nd set of steps, then up and back to the coupons.

Coupon squats – 50 secs on / 10 secs off for 5 minutes

Less complaining this round, same moseying. To pacify Incognito, YHC relented and changed remaining tabatas to 45 on / 15 off.

King Kongs – coupon squat, bicep curl, and overhead press – 45 secs on / 15 secs off for 5 minutes.

Repeat mosey.

Merkins – 45 on / 15 off for 5 minutes

Repeat mosey.

Mary: 1 5-minute round of 45-on / 15 off
BBSs – American Hammers – BBSs – Hammers – BBSs

Put the coupons back where we found ’em.

End in COT

Location: Paddock
Date: 2019-11-13
Weather: 13 degrees | clear, crisp, and with a full moon illuminating the snow covered bluegrass.

Q: Lansbury
PAX: 5 – Cherub, Whitewall, Duggar, Lansbury, Incognito

Warm-O-Rama
Run in place – Reviewed Disclaimer and Core Principles
20 SSH IC
20 Copperhead Squats IC
15 Grass Grabbers IV
Frankensteins and Pidgeon Pulls
20 Lateral slides with squat touch

Tha Thang
2.08 mile run with 5 stops

[2 is 1]
Stop 1: 20 Plank Jacks IC
Stop 2: 20 Mountain Climbers IC
Stop 3: 30 Air Squats IC
Stop 4: 20 Mountain Climbers IC
Stop 5: 20 Plank Jacks IC

Hill Sprints: 3 x 250 foot accelerating sprints

5 Minutes of Mary

Welcomed FNG Cherub to the group. We look forward to unearthing Cherub’s entire discography and enjoying the benefit of his royalties.

End in COT

Location: Gridlock
Date: 2019-11-12
Weather: Freaking Frigid, Snowy, Windy – The 3 Brothers of the Apocalypse

Q: Oshag
PAX: 7 – Oshag, Red Flanders, Lansbury, Sous Vide, Incognito, 49er, Zebra

Warm-O-Rama
Mosey to Basketball Courts – Frankensteins, High Knees, Butt Kickers, other dynamic stretches

Tha Thang
Got right to it because it was freaking cold. Today, despite, or rather to spite the cold we Duggared and spit in the face of the wind, cold and snow. The number of the gloom was 6. With 7 HIMs shooting, someone hit a FT just about each time but rarely more than 1 FT dropped. Excuses included – it is cold, I have gloves on, the ball is frozen, the ball won’t bounce, it’s windy, it’s dark, I’m a hipster and my name is Incognito – didn’t matter. Some hit shots so shots were there to make. Today we had shooters but not many makers.

1 Suicide was the standard for each round. Slick spots were to be used or avoided, but we ran either way.

Line exercises included – don’t talk to me about order or correct numbers – it was cold and icy and we did stuff:
– Merkins
– Big Boy Sit-ups
– Jumping Lunges
– Bobby Hurley’s
– Burpees
– Side Straddle Hops
– Sous Vides (Mountain Climbers to the rest of you) on ice to add to the fun
– Plank Jacks

That’s all I have to say about that.

End in COT

Location: Gridlock
Date: 2019-11-11
Weather: 46 degrees

Q: Zebra
PAX: 6 – Incognito, Sous Vide, 49er, Axeman, Ronaldo, Zebra

Warm-O-Rama
It was a blistering 46 this morning before the predicted snow coming tomorrow.

Plank/downward dog/upward facing dog
Deep squat stretch
25 SSH IC
12 Seal claps IC
Quad stretches/Frankenstein’s/knee pulls/pigeon pulls

Moseyed to the coupons

Tha Thang
We started on one end of the lot. Half the pax stayed while the other half ran approx 60 yards to the end of the upper lot.

Round 1: Spot 1 – PAX completed 20 Camel Merkins, while PAX at Spot 2 did American Hammers AMRAP.
After Merkins, Spot 1 Pax ran to Spot 2 and traded roles. Each group completed 5 reps at each station
(Total – 100 Merkins)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), while PAX at Spot 2 did
Plank Holds. Same rotation with 5 reps at each station (Total – 100 Squats)

With 5 minutes remaining we moseyed about a half mile until time was up

End in COT

Location: Gridlock
Date: 2019-11-09
Weather: 28 degrees

Q: My Boy Blue
PAX: 12 – Juul, Brutus, Lincoln Log, Axeman, Sous Vide, Weird Science, Sheva, My Boy Blue, Lansbury, Zebra, Red Flanders, Roll Boog

Warm-O-Rama
15 Frankenstein’s IC
15 SSH IC
15 Walkout Merkins OYO
5 yoga hip stretches

Tha Thang
QIC said to grab a brick and mosey to the basketball court.

My Boy Blue made sure to let all pax know he does this routine every other day while traveling. Don’t slow down, don’t cheat yo self, treat yo self!
Thang 1:
30 mountain climbers (2 is 1)
30 squats
30 merkins
30 wood chops both legs
30 crunches
Repeat each with 20 reps
2 min break
Repeat everything
2 min break
Repeat everything again with 50 straight reps each. 10 more of each just because.
While working, 71 yo My Boy Blue continued to taunt the pax for not keeping up.

We moseyed up to the football field

Thang 2:
100 Brick punches, jabs, cross cuts each IC

15 – 1 legged brick shoulder flies each leg
15 – 1 legged brick curls each leg
A lot of ab heel clicks, about a minute while most pax grumbled and watched Boy Blue crush it

4 min of plank: 1 min regular plank, 1 min side plank brick up, 1 min regular, 1 min side plank brick up.

Don’t forget, “No Camels and No Sagging Mare’s” too many “busted stallions”

As we finished, it was suggested that My Boy Blue has earned the tag of “Legend.” All future PAX of 70 years or more earns the honor of Legend in the Name-O-Rama!

End in COT

Location: Paddock
Date: 2019-11-08
Weather: 22

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

Warm-O-Rama
Our stretching

Tha Thang
👆🏻🤣💪🏻

End in COT

Location: Gridlock
Date: 2019-11-07
Weather: 50 and the rain held off

Q: Zebra
PAX: 4 – Incognito, Axeman, 49er, Zebra

Warm-O-Rama
Knee pulls, pigeon pulls
Frankensteins
Quad Stretch
Michael Phelps IC
Downward dog to upward facing dog

Tha Thang
As we started to mosey out of the lot we saw the headlights of 49er rolling into the park, so we doubled back to pick up the 6. Then we hit the road running ~1/2 mile to a picnic shelter.
QIC informed Pax that we would be doing a combo of Cindy and Tabattas.
Round 1: 8 minutes of Cindy (5 pull ups, 10 merkins, 15 squats)
Tabatta 1: Wall sits (20 seconds of work, 10 seconds of rest for 4 minutes)
Round 2: 4 minutes of Cindy
Tabatta 2: American Hammers
Round 3: 4 minutes of Cindy
Pax moseyed the 1/2 mile back to the AO parking lot and ended with a 1 minute plank

End in COT

Location: Paddock
Date: 2019-11-06
Weather: 32

Q: Duggar
PAX: 2 – Incognito, Duggar

Warm-O-Rama
Stretched and talked politics and basketball

Tha Thang
They say a picture is worth 1000 words.

End in COT

Location: Gridlock
Date: 2019-11-05
Weather: 45 degrees and partly cloudy

Q: Red Flanders
PAX: 5 – Red Flanders, Sous Vide, Incognito, Zebra, Lansbury

Warm-O-Rama
– OYO leg stretches
– shoulder shrugs (arm circles with hands in your pockets)
– a mosie (no wait, a Bernie Sanders) up to the shelter renemd ‘capital hill’ for
todays WO
– Global warming (a rotating circle of PAX in the Al Gore position) while doing
Name-o-rama

Tha Thang
Dora 1-2-3 (merkins, LBC’s, Squats) One PAX worked on ‘the hill’ while the other ran down to the ‘polling place’ (see photo) for 5 Australian pull ups. On the way back up to ‘the hill’ PAX performed a box jump up the Wall, grabbed a piece of flagging and tied it to the election sign frames (again, see photo) planted at ‘the hill’

Once the Dora was complete, aside from having some very patriotic ‘yard signs’ PAX had time for more work! So we did ‘donald trump’; four count bear crawl, four merkins and a burpee (A ‘barak obama is 4 count BC and 4 merkins 4,4 44th president) We added the burpee b/c trump is number 45. PAX performed 4 of these, one for each year of a presidential term.

Because elections are referred to as ‘running for office’, PAX did two laps of the whole parking lot at the mosie.

Then we honored the wife of our 16th president (abe lincoln; wife: MARY). Each PAX picked an exercise. (about ten mins)

We rounded out the Thang with five “tree to tree’ sprints up the hill in the parking lot.

The photo was staged after the WO offsite. 🙂

Thanks for your hard work this morning PAX!

End in COT

Location: Gridlock
Date: 2019-11-04
Time: 05:30 am
Weather: 34 and clear

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

Warm-O-Rama
SSH | Grass Grabbers | Arm Circles with hinge | Michael Phelps

Mosey .10 mile up to coupons.

Tha Thang
11s:
10 Squat Presses >>>>mosey>>>>1 Burpee(s)>>>>mosey>>>> 9 Squat Presses>>>>mosey>>>>2 burpees>>>continue until PAX fully tip the scales…in favor of Monday.

Circuit:
10 Merkins, Bentover Rows, Curls, Chest Presses

Coupon Carry

20 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps

Coupon carry

15 Merkins, Bentover Rows, Curls, Chest Presses

Coupon carry

15 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps

Coupon carry

20 Merkins, Bentover Rows, Curls, Chest Presses

Return coupons, and .10 mile mosey to base.

10 Mountain Climbers, Plank Jacks, Squat Jumps, Star Jumps

5 minute Yoga Finish

During 11s: PAX performed 55 movements of each exercise and ran 1 mile.

During Circuit: PAX performed 45 movements of each exercise, and carried the coupon .2 miles.

End in COT

Location: Gridlock
Date: 2019-11-02
Time: 07:00 am
Weather: 29 degrees

Q: Lansbury, Zebra
PAX: 9 – Juul, Ricky Bobby, Brutus, Hanz&Franz, Olaf, Axeman, Sous Vide, Lansbury, Zebra

Warm-O-Rama
What do you do when your Q doesn’t show up? Improvise and teamwork. The clock hit 7:00 and we got to work.
Lansbury took the lead for the Warm-O-Rama
20 SSH – IC
10 Grass Grabbers – IC
Arm Circles – IC
20 Copperhead Squats – IC
Frankensteins, knee pulls and quad stretches

Tha Thang
Lansbury led the PAX in a parking lot Christmas tree:
PAX paired up at the bottom tier of the parking lot.
Each completed 10 merkins, 15 BB Situps and 20 Air Squats
Then each pair went opposite directions and moseyed to the next tier of the lot to complete the same reps for all 4 tiers of the lot.

After completing, PAX got coupons and Zebra led the Modified Dora – 1 pax worked while the other moseyed to the far light pole in the parking lot. Reps are combined for each pair
50 BB sit ups
100 Camel Merkins (using coupons, 2 regular, 2 incline, 2 decline – repeat)
150 Lunges
200 Curls
250 Squats – For final round the run was shortened with a sprint one way and walk back

Lansbury led the round of Mary as a finisher
20 Deadbugs IC
30 LBCs OYO
20 Shoulder Taps IC
20 Plank Jacks IC

Shout out to our FNG Juul for showing up on this cold morning and Olaf for his 2nd post!

End in COT

Location: Gridlock
Date: 2019-10-31
Time: 05:30 am
Weather: Low 60’s, drizzling and light rain

Q: Incognito
PAX: 4 – Incognito, Zebra, 49er, Oshag

Warm-O-Rama
Some leg stretches, runner stance stretches, straight leg stretches, and finkle swings.

Tha Thang
We got right into the WO with 2 leg warmup moves:
1 minute of lunges
1 minute of wide leg squats with toe lift
We proceeded to do 25 different exercises for 30 seconds each (15 second rest in-between); after every 5 we repeated, so a total of 50 moves:

Jump Squat
Run-Stance Squat Switch Pickup
Heisman
Twist Combo
Twist Combo
(Repeat)
Bobby Hurley
Leapfrog Squat
Jump Lunges
Circle Run – Clockwise
Circle Run – Counter-Clockwise
(Repeat)
Jump Knee Tuck
Gap Jump
Frog Hop Burpee
Warrior 3 Lunge – Left Foot
Warrior 3 Lunge – Right Foot
(Repeat)
Run Squat 180 Jump Switch – Left then Right
Lateral Leapfrog Squat
Monster Truck Tires
1 Leg Slalom Jump – Left
1 Leg Slalom Jump – Right
(Repeat)
Surfer Spin – 2 each way
Jack-in-the-Box Jump Knee Tuck
Slalom Line Jump
Fast Feet Chair Jump with Set
Fast Feet Chair Jump with Set
(Repeat)

One fellow PAX thought this was a Pilates routine???
He’s obviously never done Pilates. For the record this was all Plyometrics; aka Jump Training.

End in COT

Location: Gridlock
Date: 2019-10-29
Time: 05:30 am
Weather: Dark, Cloudy, 50 degrees

VQ: Madoff
PAX: 6 – Oshag, 49er, Zebra, Ooze, Sous Vide, Incognito

Warm-O-Rama
Michael Phelps OYO
Grass Grabbers
Leg stretches

Tha Thang
Took off for a run on the trail with high hopes and quickly learned it’s not smart to run in the dark. This Q twisted his ankle within seconds and had to go for plan B.

Relocated to the parking lot. Everybody ran full laps while injured Q watched. And we did exercises after each lap.

Mainly merkins and flutter kicks.

End in COT

Location: Paddock
Date: 2019-10-30
Time: 05:30 am
Weather: Very nice @ 54 degrees just before the rain

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

Warm-O-Rama
We were supposed to do a warm o rama?? Oops

Tha Thang
Pretty simple for the running AO. We ran 2.5 miles and stopped every 1/4 mile for work. Work as follows

15 merkins
20 BBS
2 minute plank
30 air squats
50 LBCs
Made the turn to head back and went backwards for same exercises
30 air squats
2 minute plank
20 BBS
15 merkins
Back to the lot and since we had time…did the whole set together one more time…merkins thru LBCs. Incognito expressed his love for planks and next beatdown you plan…if he’s coming you should oblige him with some extended versions of them!

End in COT

Location: Gridlock
Date: 2019-10-28
Time: 05:30 am
Weather: 45 and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Incognito, Axeman, Lansbury, Madoff, 49er, Radio, Zebra

Warm-O-Rama
Dynamic stuff

Tha Thang
We did three laps around the big parking lot. Each lap contained many exercises.
Lap 1 – welsh dragon to 10, 30 lunges, mosey to far corner, three hill sprints, 20 coupon curls at corner, mosey to shelter entrance and did 20 donkey kicks against wall, mosey to next corner for a 1 min plank then three hill sprints. Lap 2- 10 Catalina wine mixers, 10 standing broad jumps, mosey to far corner and do three hill sprints. Next corner do 10 man makers and mosey to shelter entrance and do 20 dips. Mosey to last corner and do 1 min plank and three hill sprints. Lap 3- 20 merkins, 40 bear crawls and mosey to far corner, 40 curb step ups and 1 hill sprint. 20 curls and mosey to entrance with 10 donkey kicks and 10 dips. Mosey to 1 min plank and finish with one sprint.

End in COT

Location: Gridlock
Date: 2019-10-26
Time: 07:00 am
Weather: 52 and raining

Q: Zebra
PAX: 12 – Hotpants , Olaf, Brutus, Oshag, Radio, Stapler, Sous Vide, Mr. Hand, Lansbury, Hanz&Franz, Ricky Bobby, Zebra

Warm-O-Rama
As the cars filled the parking lot, the Pax sat waiting in the ongoing rain for our fearless leader, Ollie, to show up for his Q. We jumped out of our vehicles, eager to see what Ollie had planned for us. Our shovel flag was planted and waving victoriously amidst the downpour. We all stood circled up, already wet from the steady beating of raindrops. The clock continued to tick…6:58…6:59…7:00. Time to start, no Ollie in sight, no response from Ollie, no time to wait.
YHC said let’s mosey, and the Pax followed.

Michael Phelps OYO
20 SSH IC
15 Abe Vigoda’s IC
15 Imperial Walkers IC
12 Hillbillies IC
Name-o-rama while holding plank. 1 merkin while we said each name

Tha Thang
Still no sign of Ollie, but we kept working. The name of the game: Spell a pax’s name beatdown! Each letter of the alphabet corresponded to a particular exercise. We began calling out Pax and completing the work for the letter of their name.

First up, RADIO:
R: Bear Crawl; A: 10 Burpees; D: 40 Side Straddle Hops; I: 20 Coupon Bench Presses; O: 20 Wide Arm Merkins
OSHAG:
O: 20 Wide Arm Merkins; S: 20 Mountain Climbers (2 is 1); H: 30 Calf Raises; A: 10 Burpees; G: 10 Catalina WIne Mixers
LANSBURY:
L: 20 BB Situps; A: 10 Burpees; N: 20 American Hammers (2 is 1); S: 20 Mountain Climbers (2 is 1); B: 1 minute plank; U: 25 LBC’s; R: Bear Crawl; Y: 10 Man Makers
For a break, Pax did 1 lap of the parking lot ~.25 mile
STAPLER:
S: 20 Mountain climbers; T: Suicides; A: 10 Burpees; P: 20 alternating shoulder taps; L: 20 BB Situps; E: 20 Coupon Squats; R: Bear Crawl
BRUTUS:
B: 1 minute plank; R: Bear Crawl; U: 25 LBC’s; T: Suicides; U: 25 LBC’s; S: 20 Mountain Climbers
In the name of our no-show Q, we spelled out OLLIE:
O: 20 wide arm merkins; L: 20 BB Situps; L: 20 more BB Situps; I: 20 Coupon bench presses; E: 20 coupon squats

Then Q asked Pax to pick option 1 or option 2. Option 2 was selected, pax were asked to give a letter we hadn’t used yet. Z was selected, thus 20 Step ups
Option 1 was then selected, which resulted in a mosey of the top tier of the parking lot.

Mary to finish:
15 American Hammers IC
15 Dead Bugs IC

Much respect to our 2 FNG’s, Hotpants and Olaf, that showed up on a day with nothing but rain in the forecast!

End in COT

Location: Gridlock
Date: 2019-10-24
Time: 05:30 am
Weather: Lower 40’s

Q: Incognito
PAX: 8 – Incognito, Ooze, 49er, Madoff, Lansbury, Sous Vide, Zebra, Oshag

Warm-O-Rama
Mosey to basketball courts
Butt kickers, high knees, wide knees, front kicks
Quad pulls, pigeon pulls, polka walk, frankensteins
Michael Phelps, Arm Circles

Tha Thang
We lined up at one baseline.
Did 1 suicide, at the end we did:
10 Merkins, 10 SSH’s, and 10 Air Squats

Did 2 suicides, at the end we did:
20 Merkins, 20 SSH’s, and 20 Air Squats

Did 3 suicides, at the end we did:
30 Merkins, 30 SSH’s, and 30 Air Squats

Mosey to our lovely new playground so we could play some.
Partnered into 4 groups of 2. As partners complete the total reps:
50 Pullups
100 Merkins
150 Tricep Dips

50 Pullups
100 Lunges
150 Air Squats

8 Superman holds; each PAX had a turn counting to 10 while we held each Superman

End in COT

Location: Paddock
Date: 2019-10-23
Time: 05:30 am
Weather: 40s and clear

Q: Lansbury
PAX: 2 – Handshake (DR), Incognito

Warm-O-Rama
.15 mile run
Michael Phelps
Arm Circles
Arm stretches
Leg stretches
Copperhead Squats (IC)
SSH (IC)

Tha Thang
Round 1:

5 Coupon Curls
5 Plank Jacks
5 Big Boys/WW2 with 7lb pavers
5 Merkins with 7lb pavers
5 Movements of Air Squat, Curl, and overhead press with 7lb pavers
5 Movements of Front arm raise into overhead clap with 7lb pavers

.23 mile hill run

Round 2:

10 Coupon Curls
10 Plank Jacks
10 Big Boys/WW2 with 7lb pavers
10 Merkins with 7lb pavers
10 Movements of Air Squat, Curl, and overhead press with 7lb pavers
10 Movements of Front arm raise into overhead clap with 7lb pavers

.23 mile hill run

Round 3:

15 Coupon Curls
15 Plank Jacks
15 Big Boys/WW2 with 7lb pavers
15 Merkins with 7lb pavers
15 Movements of Air Squat, Curl, and overhead press with 7lb pavers
15 Movements of Front arm raise into overhead clap with 7lb pavers

.23 mile hill run

Round 4:

20 Coupon Curls
20 Plank Jacks
20 Big Boys/WW2 with 7lb pavers
20 Merkins with 7lb pavers
20 Movements of Air Squat, Curl, and overhead press with 7lb pavers
20 Movements of Front arm raise into overhead clap with 7lb pavers

.23 mile hill run

Round 5:

25 Coupon Curls
25 Plank Jacks
25 Big Boys/WW2 with 7lb pavers
25 Merkins with 7lb pavers
25 Movements of Air Squat, Curl, and overhead press with 7lb pavers
25 Movements of Front arm raise into overhead clap with 7lb pavers

.23 mile hill run

Round 6:

30 Coupon Curls
30 Plank Jacks
30 Big Boys/WW2 with 7lb pavers
30 Merkins with 7lb pavers

Great coffeeteria provided by Incognito afterward.

End in COT