Tag: backblast

Location: Gridlock
Date: 2019-10-22
Time: 05:30 am
Weather: Nice fall morning

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

Warm-O-Rama
Arm Circles and curb stretches OYO before moseying to the coupons

Tha Thang
YHC was looking for a beatdown that could be easily modified for a rainy day under the shelter, so I borrowed this one from Nice ‘n Easy @ F3 Cincinnati. Fortunately, the weather cooperated and we were able to stay in the parking lot.

All exercises completed with a coupon. Some done IC, but most OYO

1 LAP around parking lot (burden block carry)
10X MANMAKERS
25X LBC (li’l block crunches) w/ coupons overhead
25X INCLINE MERKINS (on block)
20X GOBLET SQUATS (shoulder width)
10X SKULL CRUSHERS

1 LAP
10X MANMAKERS
25X FLUTTERKICKS (block overhead) IC
25X DECLINE WIDE MERKINS (feet on block)
20X GOBLET SQUATS
10X SKULL CRUSHERS

1 LAP
10X MANMAKERS
20X HAMMER BLOCKS IC
30X UNEVEN MERKINS (on block – 15 per side)
20X GOBLET SQUATS (super wide)
10X SKULL CRUSHERS IC

1 LAP
20X HEAVY DOLLIES IC
20X HAMMER BLOCKS EACH SIDE
1MIN OF HEAVY FREDDIES

YHC was glad to be Q’ing this morning. Last year I was in pre-op waiting for my gastric bypass surgery and carrying the equivalent of 4 coupons in extra body weight. Today was a great anniversary!

End in COT

Location: Gridlock
Date: 2019-10-19
Time: 07:00 am
Weather: 40s—cool and crisp.

Q: Lansbury
PAX: 21 – Brutus, Outnumbered , Erector, Axeman, Absolutely, 49er, Zebra, Giggles, Lansbury, Hairball, Mr. Hand, Radio, Hertz, Stapler, Ricky Bobby, Sous Vide, Oshag, Incognito, Lincoln Log, Barney Fife, Red Flanders

Warm-O-Rama
Run in place, arm circles, Michael Phelps.

Tha Thang
100 Imaginary jump ropes
100 Toe taps
100 SSH
100 Lateral Line Hops
100 Lunges
100 Air squats
100 sit-ups
100 flutter kicks
100 American Hammers
100 Crunches
Mosey to coupons
100 Chest presses
100 overhead press
.4 mile run
20 Merkins IC
20 Dolly’s IC
1 minute of Shoulder Taps

Thanks to the support of many people, we raised $1,190 to benefit Ampersand Sexual Violence Resource Center of the Bluegrass.

PAX enjoyed a celebratory coffeeteria on site with donuts and juice.

End in COT

Location: Gridlock
Date: 2019-10-17
Time: 05:30 am
Weather: Low 40’s and cool

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

Warm-O-Rama
Pax started off with a mosey to warm up a bit on this cool morning and ended up at the coupons.

Michael Phelps OYO
Countdown coupon squats IC
Hillbillies IC
Abe begodas IC

Tha Thang
Modified Dora working in pairs with alternating work/run plus in between work
50 BB sit-ups
– 1 minute wall squats-
100 overhead press
– 1 minute American hammers-
150 merkins
– 1 minute wall squats-
200 coupon curls
-1 minute plank-
250 squats
300 LBC’s with shortened distance full sprint 1 way

End in COT

Location: Gridlock
Date: 2019-10-15
Time: 05:30 am
Weather: Mid 40’s – nice and clear

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

Warm-O-Rama
Mosey to basketball court and circled up
Frankensteins IC, HIllbillies IC, Quad Stretch, Arm Circles, Michael Phelps
PAX commented how great I looked with the glow of the moon highlighting my good looks there on the court.

Listened to Good Time by Owl City
Ran in place during the song; every time we heard “Good Time” we did a burpee.

Mosey to the bottom of the hill where the scoreboard is
Did AMRAP: 10 Merkins, Sprint up hill, Walk down hill
Did this for about 7 or 8 minutes while listening to two Dwight Yoakam covers. He’s a Kentucky boy for those who don’t know.

Tha Thang
Moseyed back over to the top of the parking lot near the coupons.
Had 9 stations setup for 20 reps a piece:
Merkins
Coupon Lunges (1 is 1)
Big Boy Situps
Overhead Press
Coupon Squat
LBFCs (this is LBCs while simultaneously doing flutter kicks)
Bicep Curl
Hop-Overs (1 is 1)
Mountain Climbers (2 is 1)

The stations were setup in a big circle (admittedly, it was nowhere near perfectly round). In the middle was a station for burpees. In between each exercise PAX did 2 burpees at the center before moving on.
We did this for a little over 20 minutes.

End in COT

Location: Gridlock
Date: 2019-10-14
Time: 05:30 am
Weather: 47 and perfect!

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

Warm-O-Rama
Various dynamic movements

Tha Thang
1. Jog to coupons and do 20 curls. Grab a second coupon and farmers walk 100 yds.
2. Get to curb and do a wheel of merkin 3x. Finish with 20 curls.
3. Farmers walk to basketball court. Split up into teams and do a William Wallace with one round of side straddle hops and one round of mountain climbers. Finish with 20 curls.
4. Farmers walk to parking lot and do 1 Welsh Dragon to 10.
5. 5 hill sprints with 10 curls in between.

End in COT

Location: Gridlock
Date: 2019-10-12
Time: 07:00 am
Weather: Chilly nice

Q: Oshag
PAX: 18 – Oshag, Zebra, Incognito, Lincoln Log, 49er, Shag, Radio, Barney Fife, Hanz&Franz, Mr. Hand, Sous Vide, Ronaldo, Ricky Bobby, Ooze, Lansbury, Axeman, Madoff, Red Flanders

Warm-O-Rama
Since it was a little chilly this morning, we jumped right in with 4 count Side Straddle hops, squats-name-o-rama, Micheal Phelps and a mosey to tennis courts for half the group while the other half grabbed coupons and met us there.

Tha Thang
This was a combo of two workouts that are good for large groups.

Set 1: 3 Rounds, 2 times through
Round 1 – Wipers with coupon while the runner ran 3 tennis courts stopping at in the middle and far side of each court for a Superman going both down and back.
Round 2 – Coupon bench, runner hit a Lazyman at each spot.
Round 3 – Rows, runner did a Walkout at each spot.
Repeato one time
It should be noted that Lansbury ‘volunteered’ to demo different exercise options in between sets – Man makers, Bear crawls (now affectionately known as Smeagols), and a Jail Break. We appreciate his willingness and sacrifice. He is currently the favorite hipster in the group.

Mosey to the hill – coupon carriers went straight over, runners took a creative route led by the sleeper, Incognito.

Hill work:
Round 1 – Runner = 3 Hill Sprints, Base HIM = Squats
Round 2 – Runner = 2 Hill Slides (previously also demoed by Lansbury – he was so cooperative today), Base – Squat Press
Round 3 – Runner = 3 Hill Sprints, Base = Lunges
Round 4 – Runner Bear Crawls x 2, Base = Plank Jacks
Round 5 – Runner Sprints, Base (everyone’s fav) Catalina Wine Mixers

We put the coupons away together, moseyed to the bottom of the hill, then practiced out jail break to the parking lot.

End in COT

Location: Gridlock
Date: 2019-10-10
Time: 05:30 am
Weather: Cool but nice

Q: Transporter (DR)
PAX: 8 – Transporter (DR), Axeman, Sous Vide, 49er, Lansbury, Ollie, Oshag, Zebra

Warm-O-Rama
Two days ago I Eh’d my two co-workers for their first official F3 workout to a site I have never been to with HIM’s I had never worked out with. That’s the beauty of F3, that’s the strength. They loved it, Putine wanted to know way more about it, checked out the website and was eager to come the following day. He text me at 1040 the next night and asks “where we going tomorrow?” Ok brother, meet in the lobby at 5am and he logs in his second workout. This morning, he accidentally sends a text to all my peers and upper mgt that he’s gassed and can’t make it. No worries brother, two days and late nights can do that. However, he was my ride and he still owed me his keys so I could make it!

Arrival, cars piled in, unexpectedly and uncharacteristic the Q (Incognito) did not make it. Mumblechatter and jokes of busting the cards out again so I offered my Q as something unique with a DR Q.

Warm Up: Mosey around the lot.
Plank it up
20 plank jacks IC
10 merkins IC
10 something else IC.

Tha Thang
Thang 1: Ladders 7, burpees and squats.

Thang 2: Mosey to bottom of the Christmas Tree parking lot, partner up.
Run the tree, meet in center 10 merkin hand slaps.
Partner work continues, exchanging at the building,
200 donkey kicks, 100 squats, 50 mike Tyson’s.
One partner runs the small loop. Finish with running the tree down with 10 merkin shredders at each level.

Finish with some Mary

Moleskin: F3Lexington has heart, these men pushed themselves. I saw determination as OShag and I finished our merkin shredders together. 49er kept pushing harder I always have mad tclaps for the respects in the pax. Thanks again for having me, I’ll hit you up next time I’m in town!

End in COT

Location: Paddock
Date: 2019-10-09
Time: 05:30 am
Weather: Perfect for a run

Q: Whitewall
PAX: 5 – Whitewall, Duggar, Red Flanders, Transporter (DR), Poutine (DR)

Warm-O-Rama
Some quick introductions and some eloquent words from the Q as he muttered the 5 principles (on the back of the F3 workout deck luckily as my brain doesn’t really function @ 5:30 am) since we had a Pax on his second time with F3. We broke out some SSH and Copperhead Squats to warm up

Tha Thang
Pretty simple as this is a running workout. Today we did switch it up a little. We would run for 90 seconds and halt to pull a card from the F3 workout deck. YHC chose the rep count with the card signaling the motions.
15 IC 4 count Freddy Mercury
6 Jumping Lunges each leg
15 Low Slow Squat with a 2 second pause at the bottom
13 Squats
50 yds backwards run
15 IC 4 count Monkey Humpers
15 Luge on my count – not sure if we did the right exercise but it sure as hell burned
90 seconds low plank
10 Hand release Merkins
90 seconds high plank – unless you’re the freak of nature Transporter and hold a low plank about 4 inches off the ground!
10 Merkins
50 LBCs

All totaled about 2.3 miles and a bunch of bootcamp

Always great having some DR Pax join in even if one of them is a Canuck! F3 is an amazing group and I hope Poutine finds it as rewarding as I do

End in COT

Location: Gridlock
Date: 2019-10-08
Time: 05:31 am
Weather: Beautiful cool dark

Q: Oshag
PAX: 11 – Oshag, Incognito, Gretz (DR), Transporter (DR), 49er, Zebra, Sous Vide, Axeman, Lincoln Log, Lansbury, Poutine (DR)

Warm-O-Rama
The Q’s watch still said 5:30 but the Q was accused of starting late – full disclosure, it was the dog’s fault. So, the Q decided to forgo the introductions, for the moment, and lead the PAX on a mosey to his favorite AO the basketball courts.

At the courts, we warmed up with a Merkin-O-Rama, Frankensteins, Butt kickers, Micheal Phelps – while repeating the 5 principles, and hip stretches. All completed in a dynamic fashion.

Tha Thang
Deck of death – goal was to finish the deck and run full suicides this time. A lofty goal, but, alas, we were up to the task.

Clubs – Bobby Hurley’s – if you don’t know, look it up. (www.f3nation.com great website)
Hearts – Gas Pumps
Spades – Suicides – touch every line. These took their toll today. Seemed everytime we recovered another popped up. It’s almost as if every 4th card was a Spade.
Diamonds – Everyone’s fav – Catalina Wine Mixers

5s = Burpee Variety – one legged (repeato for other leg), walkout, hand release

Joker – Herkin name-o-rama and Close Grip Merkins name-o-rama

Mission accomplished. Finished just in time, moseyed back to the start and named our FNG – welcome Poutine.

End in COT

Location: Gridlock
Date: 2019-10-07
Time: 05:30 am
Weather: 58 with rain

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

Warm-O-Rama
PAX welcomed unofficial FNG Trash Panda at base.

Mosey up to the shelter for a very OYO warm-up complete with: high knees, butt kickers, arm circles, crossbody and overhead shoulder stretches, line hops, Michael Phelps, leg stretches.

Tha Thang
Three rounds of chest: 5-10-15 reps
Merkin
Derkin
irkin
Iso Merkin + hold
Lateral walk Merkin
Merkin w/shoulder tap

Three rounds of leg: 10-15-20 reps
Air Squats
Copperhead Squats
Lunges
Curtsy lunges
Step ups
Wall sit

Two rounds of arms and shoulders (coupons): 10-15 reps
Shoulder shrugs
Curls
Overhead press
Bent over row
Seated dips
Overhead clap

Finish:
1.5 mins of Archuleta’s (20 on, 10 off)
45 seconds of Wall sits
30 Big boy sits ups

End in COT

Location: Gridlock
Date: 2019-10-05
Time: 07:00 am
Weather: Refreshingly cool, low 50’s

Q: Stapler
PAX: 14 – Stapler, Zebra, Oshag, Radio, Ricky Bobby, Duggar, Kisses, Ollie, Barney Fife, Roadtrip, Lansbury, Sous Vide, Axeman, Hertz

Warm-O-Rama
Quick round of arm circles, near/fars, simulated jump ropes while we did our Name-O-Rama.

Overview of our Endurance workout with the message being that as we work on our physical endurance we will challenge ourselves to work on our spiritual and faith based endurance.

Tha Thang
We started in the Gridlock parking lot after warm ups and jogged the full circle. Lansbury says it’s .25 miles. Up one completion of the lap we started our carousel of workouts that went as follows:

5 Burpees
Another lap
5 Burpees, 10 Merkins IC
Another lap
5 Burpees, 10 Merkins IC, 15 Dollies
Another lap.. see where this is headed 😃
We added 20 SSH, 25 Squats, 30 mountain climbers to the mix after each progressive lap.

We stopped shortly before the last lap to talk more about our endurance, the push we put on our physical body in the gloom together and pushing each other and the collective to work on our spiritual endurance.

We finished the last lap and added a burnout round of Mary with exercises randomly picked by the Pax.

Circled up for joys and concerns and prayer.

Road trip and Stapler showed up at 6am for a pre beat down ruck, this separated the men from the boys 😉

End in COT

Location: Gridlock
Date: 2019-10-03
Time: 05:30 am
Weather: 70 and calm

Q: Zebra
PAX: 7 – Oshag, Incognito, Ollie, Sous Vide, Axeman, Lansbury, Zebra

Warm-O-Rama
Michael Phelps OYO
10 Copperhead Squats IC
Plank – alternating downward dog and upward facing dog
Yoga pose to stretch the hips

*Mosey to get coupons. Pax tried to keep quiet (aside from Ollie) as there was a car parked with someone sleeping in the lot right by the coupons.

Tha Thang
The name of the game was to spell the name of each Pax using the given exercises that correspond with each letter:
A: 10 Man Makers
B: 1 Minute Plank
C: 20 Merkins
D: 40 Side Straddle Hops
E: 20 Coupon Squats
F: 20 Coupon Curls
G: 10 Catalina Wine Mixers
H: 30 Calf Raises
I: 20 Coupon Bench Presses
J: 20 Jump Squats
K: 15 Walk Outs
L: 20 Big Boy Sit ups
M: 20 Lunges (2 is 1)
N: 20 American Hammers (2 is 1)
O: 20 Wide Arm Merkins
P: 20 Alternating Shoulder Taps (2 is 1)
Q: 20 Overhead Presses
R: Bear Crawl (Q’s Choice on distance)
S: 20 Mountain Climbers (2 is 1)
T: Suicides
U: 25 LBC’s
V: 20 Coupon Swings
W: 20 Tricep Dips
X: 20 Coupon Derkins
Y: 10 Burpees
Z: 20 Step Ups (2 is 1)

We completed in this order:
OSHAG
INCOGNITO
OLLIE (Backwards for a break from the merkins)
SOUS VIDE
AXEMAN
LANSBURY
ZEBRA

End in COT

Location: Gridlock
Date: 2019-10-01
Time: 05:30 am
Weather: 70 degrees and kinda muggy

Q: Red Flanders
PAX: 7 – Red Flanders, Incognito, Axeman, Madoff, Ooze, Lansbury, 49er

Warm-O-Rama
moseyed to the basketball courts

Abe Vigoda’s (15 IC) (just a note, fyi that’s too many YHC nearly pulled a hamstring right out of the gate with these)

SSH (10 IC)

Mseyed back to the parking lot

Tha Thang
We renamed the basketball court “the torpedo room” (because that’s where you ‘sink em’). This functioned as the timing mechanism for station rotations. We divided the Pax into pairs (one set of three) and rotated thorough rounds of work.

While two teams did work, the third team ran to the bball court and each pax “sank” a shot starting at the three point line and moving in to the free throw line and to a lay up until one shot was made. They ran back to the first station and all the teams rotated.

When all three teams had done all the work and “sinking”, we moseyed up to the shelter which we termed the sonar room for our purposes today. Hanging from the shelter ceiling was a metal disk about 8′ in diameter. Pax stood outside on the sidewalk by the flag poles and fire ‘pings’ (tennis balls) at the ‘sonar screen’. “one ping only Vasily” was needed to move us back to the work stations for another round. (everybody threw tennis balls only one Pax had to hit not all).

Round 1; station one, coupon overhead press, station two, squats.
sonar room

Round 2 station one, BBS, station two merkins
sonar room

Round 3; station one, coupon curls, station two, lunges
sonar room

Round 4; station one, american hammers, station two Mt climbers

Gathered at the sonar room for COT

End in COT

Location: Gridlock
Date: 2019-09-26
Time: 05:30 am
Weather: Between 68 and 70 degrees; dry during WO but started drizzling right after.

Q: Incognito
PAX: 8 – Incognito, Sous Vide, Zebra, 49er, Water Bucket, Ooze, Seal Pup, Belay

Warm-O-Rama
Frankensteins IC, SSH IC, Mosey over to basketball court.
Quad pulls, Pigeon Pulls, Knee Tucks, and High Knees

Then did a set of 4 exercises, repeating for a little over 4 minutes:
10 Air Squats
10 Walkout Merkins
10 Squat Jumps
10 Merkins

Tha Thang
Plank Sprints:
Start in a Plank Position on the sideline, when you hear the command to Sprint, you get up and Sprint past the other sideline to the first sideline of the next court.
Get in another Plank, and when the command to Sprint comes…you Sprint back.
There’s 8 seconds in-between each command to Sprint.
After every 8 Sprints, there is a 13 second Rest.
Did a total of 32 Sprints, a shade over 5 minutes total.

Burpee Dans:
Start at one sideline and go all the way to the far sideline of the other court.
4 Lunges, then 1 Burpee, repeato all the way across.
Next we came back with only 1 minor change…
4 Lunges, then 2 Burpees.
Finally, one more trip across both courts…
4 Lunges, 3 Burpees.

Played the song “Money for Nothing” during which we moseyed from one sideline across both courts to the far sideline. At each end we did the following:
10 Merkins
10 SSH’s
10 Air Squats

Everybody looked relieved when the song was over, felt like that was a lot of running, so decided to make it easier on everybody with a smaller ratio of running, we did the same thing only with a different rep count:
20 Merkins
20 SSH’s
20 Air Squats

You could argue that the Plank Sprints, the Merkins, and the Burpees worked our core a little bit but we didn’t really do any Mary this morning.
That’s probably why everybody was so well rested at the end. Will have to work harder and put some Mary in my next WO.

End in COT

Location: Gridlock
Date: 2019-09-24
Time: 05:30 am
Weather: Refreshingly cool

Q: Oshag
PAX: 5 – Oshag, 49er, Madoff, Incognito, Ooze

Warm-O-Rama
Mosey to BB courts. Dynamic leg & arm stretches. Forgot to stretch back. Don’t usually stretch the back, but this will be important later. Think of foreshadowing. That’s what I’m doing but since I just told you it kind of defeats the purpose. But, that doesn’t make it less important. It is.

Tha Thang
Deck of death – goal was to finish the deck since that didn’t happen last time. We finished. At great cost but the needs of the many outweigh the needs of the few — or the one. However, when you’re the one, it makes you think twice about that quote. But, I digress.

Clubs – Bobby Hurley’s – if you don’t know, look it up. (www.f3nation.com great website)
Hearts – Gas Pumps
Spades – Suicides – just 2 lines this time – half court and full court. Definitely helped with our time.
Diamonds – Everyone’s fav – Catalina Wine Mixers

5s = Burpee Variety – one legged, walkout, hand release, and Mountain Climber (Sous Vide’s (respect))

Joker – Merkin name-o-rama and American Hammer name-o-rama

Had extra time so we ran 2 line suicides and added one of the exercises at each line. Since one exercise was to run we added Merkins for that one.

Annnnd, that’s when the back went out. By the time I got home it was almost completely seized up. Barely made it into and out of the shower. Iced it for the entire 30 minute commute to work, that helped, and had to move a meeting by 15 minutes because I was moving so slow. Getting old, not fun. Getting old and having your back go out is even less fun.

End in COT

Location: Gridlock
Date: 2019-09-23
Time: 05:30 am
Weather: 60s, cloudy, and clear.

Q: Lansbury
PAX: 5 – Axeman, Madoff, 49er, Incognito, Lansbury

Warm-O-Rama
Run in place
20 SSH (IC)
Michael Phelps (OYO)
Arm Circles, big and little in both directions (OYO)
Cross-body arm stretch (OYO)
Overhead arm and shoulder stretch (OYO)
50 Toe taps (OYO)
30 Imaginary jump ropes (OYO): Both, Left, and Right legs.
Dynamic warm-up of Frankenstein’s, Quad stretch, and Pigeons

Tha Thang
Mosey long way up parking lot to retrieve coupons

Four Corners Escalator (modified): PAX ran .25-mile laps around parking lot with four workout stations.

Lap 1: 5 man makers w/coupon | 10 burpees | 15 Merkins | 20 mountain climbers
Lap 2: 10 man makers w/coupon | 15 burpees | 20 Merkins | 25 mountain climbers
Lap 3: 15 man makers w/coupon | 20 burpees | 25 Merkins | 30 mountain climbers
Lap 4: 5 coupon curls + overhead press | 10 Big Boy Sit-ups | 15 Air squats | 20 curtsy lunges
Lap 5: 10 coupon curls + overhead press | 15 Big Boy Sit-ups | 20 Air squats | 25 curtsy lunges

Return coupons and mosey to base.

5-minute yoga recovery

End in COT

Location: Gridlock
Date: 2019-09-21
Time: 07:00 am
Weather: 68 Degrees, not muggy, nice morning

Q: Incognito
PAX: 21 – Incognito, Shag, Kisses, Zebra, Roadtrip, Stapler, Ronaldo, Oshag, Mr. Hand, Sous Vide, Radio, Yanni, Magnolia , 49er, Axeman, Candy Land (FNG), Hertz, My Boy Blue, Abacus (FNG), Cartwheel (FNG), Ollie

Warm-O-Rama
A rough start: PAX was up in arms. Some had heard we were doing a soccer themed WO; the rest reacted to seeing me holding a soccer ball.
“ARE YOU TRYING TO TURN US INTO A BUNCH OF SISSIES!”
I calmed everyone down to assure them I was doing no such thing.
Standard disclaimer plus additional disclaimer to not take anything YHC says seriously, then quickly went over the 5 principles of F3
Even though soccer doesn’t require a warmup (because it’s so easy) we did one anyway.
Name-O-Rama while holding Al Gore; everyone standup then back into squat after each name called
Abe Vgoda IC, Copperhead Squat IC, Hillbillies IC, SSH IC
Did a Prayer Stance squat to stretch out the legs a bit more
Copperhead Squat Jumps IC
10 Jack-in-the-Box Jump Knee Tucks OYO
Moseyed over to Basketball Courts
10 Left-Leg Finkle Swings IC
10 Right-Leg Finkle Swings IC
The purpose of the Finkle Swings was a Mr. Miyagi style training to teach the way to most accurately kick a soccer ball
10 Jack-in-the-Box Jump Knee Tucks OYO
Moseyed up to the football fields

Tha Thang
Went over a quick tutorial on kicking styles and the advantages of facing off against an opponent who kicks with the same foot as you. The way to overcome this is by being a Switch Kicker (one who can kick with either leg). Switch Kickers are not common in Soccer because people with enough dexterity to utilize both legs typically elect to play a real sport.
Also wanted to prepare PAX to be able to do one of the more basic soccer moves: a bicycle kick.
To train for all of this we did a Dora 1-2-3 as partners (groups of two)
100 Lunges
200 Bicycle Crunches (PAX could elect to do a Balanced Bicycle Crunch, Standard Bicycles, or Laying Down Bicycle)
300 Air Squats
While one partner did the exercise another moseyed to some cones that were setup. At first cone do one burpee, at second cone do 5 merkins, then come back stopping again at first cone to do one burpee. Next stop was back at the start, partners switch. Repeato until done.

Next was to teach PAX a technique for handling one of the many girly things that happens in soccer all the time, when two opposing players are fighting over a ball (picture the way two little girls swat at each other with their puny little arms…only using their legs instead). The best recourse is to lift your opponent fireman’s carry style, thus freeing your feet to kick the ball at will.
We partnered up again, each with someone roughly their same size.
Fireman carry across the field, then do 10 Power Merkins (both PAX members doing a Merkin where one has his feet on the other’s back).
PAX switch roles and come back doing the same.
We did this a total of 2 times.
10 Jack-in-the-Box Jump Knee Tucks OYO

Now it’s time to play soccer. We divided into two teams.
One team Bear Crawled, the other Crabwalked. Everytime someone scored we switched the team that Bear Crawled vs. Crabwalking.
As you would naturally conclude, my team won 2-1…which is a pretty high scoring soccer game! Good job everyone!

Had some extra time for a couple more things.
3-level on command Merkins: I called out Bottom Floor, Middle Floor, and Top Floor randomly and PAX held a Plank at the level called (Bottom Floor was the bottom of a Merkin, Top Floor was the top of a Merkin…you get it).

10 Jack-in-the-Box Jump Knee Tucks OYO

Moseyed back to the flag for closing.
Name-O-Rama
A quick devo focusing on servant-hood and humility towards our Maker.
Prayer concerns and announcements.

Then our all-important closing to lift up those concerns.

End in COT

Location: Gridlock
Date: 2019-09-17
Time: 05:30 am
Weather: Not too Shabby 🙂

Q: Red Flanders
PAX: 11 – Red Flanders, Absolutely, 49er, Incognito, Sous Vide, Axeman, Lansbury, Madoff, Zebra, Duggar, Ooze

Warm-O-Rama
OYO arm swings and streches
Fenkel swings during Name-o-Rama
copperhead squats (4 IC)
copperhead Merkins (4 IC)
grass grabber (4 IC)
SSH (4IC)

Mosey to get coupons

Tha Thang
Five “gates” across the length of the lower level of the parking lot (one at each light pole). ON one end of the lot was a supply of water in buckets. on the other end were squirt guns and “targets” (funnels attached to water bottles. PAX divided into two teams and the object was to move back and forth through the Gates to fill the bottles.

The “gates” were as follows: 1) coupon carry (two coupons with a pipe between them). 2) ‘box jumps’ or rope jumps. 3) pallet pull 4) lunges 5) crawl bear. Each PAX had to pass each gate each time they moved along the lot and back.

End in COT

Location: Gridlock
Date: 2019-09-19
Time: 05:30 am
Weather: Felt Amazing

Q: Zebra
PAX: 7 – Incognito, Sous Vide, 49er, Barney Fife, Axeman, Zebra, Ooze

Warm-O-Rama
Boxer shuffle with Michael Phelps while doing Name-O-Rama

12 Imperial Walkers IC
10 Hillbillies IC
15 Abe Vigoda’s IC
Downward Dog calf stretch OYO
Plank to Yoga pose hip stretch

Mosey to the coupons to get some work in

Tha Thang
Starting on one end of the upper parking lot with 5 stations, 1st tree, 3 light poles and last tree. Either the parking lot lights had bulbs replaced or the lot just oddly appeared (at least to the Q) to be brighter than normal on these dark early mornings.

Round 1: 10 minutes of work
Station 1: 10 Merkins – Sprint to 1st light pole
Station 2: 10 Coupon squats – overhead coupon carry to 2nd light pole
Station 3: 10 Coupon curls – sprint to 3rd light pole
Station 4: 10 Mt. Climbers (2 is 1) – bear crawl to end of lot
Station 5: 10 toe taps (2 is 1) then mosey back to coupon, overhead carry to 1st light pole, then mosey to start and repeat until time is up.

Round 2: 10 minutes
Station 1: 5 burpees – sprint
Station 2: 10 lunges (2 is 1) – coupon carry
Station 3: 10 coupon bench presses – sprint
Station 4: 10 American Hammers (2 is 1) – bernie sanders
Station 5: 20 Calf Raises. Mosey to coupon, overhead carry, mosey to start and repeat.

Round 3: Repeat the first round for 8 minutes

Finisher: 3 minutes of Mary
10 Scissor kicks (Side to side) IC
10 Flutter kicks IC
10 Box Cutters IC
10 Dead Bugs IC

End in COT

Location: Gridlock
Date: 2019-09-16
Time: 05:30 am
Weather: Pleasant

Q: Sous Vide
PAX: 7 – 49er, Incognito, Lansbury, Ronaldo, Axeman, Madoff, Sous Vide

Warm-O-Rama
Dynamic movements

Tha Thang
An 11 of mercans and plank jacks then another 11 of squats and big boy sit-ups. Finished off with 10, 40 yard incline sprints.

End in COT

Location: Paddock
Date: 2019-09-13
Time: 05:30 am
Weather: 72

Q: Duggar
PAX: 4 – Whitewall, Lansbury, Duggar, Altar Boy (DR)

Warm-O-Rama
Oyo stretching as we meet the PR pax from Lexington SC.

Tha Thang
Ran 3.6 miles and the half way mark we did 1/4
1 BBS/4 AmHams all the way up to 6/27.5 (Duggar math). Great morning for a run!!!!

End in COT

Location: Gridlock

Date: 2019-09-10

Time: 05:30 am

Weather: Awesome

Q: Oshag

PAX: 9 – Inchie, 49er, Lansbury, Incognito, Ooze, Axeman, Sous Vide, Water Bucket, Red Flanders

Warm-O-Rama

Run to BB courts and a few dynamic stretches of the legs.

Tha Thang

Hearts = Gas Pumps

Clubs = Bobby Hurleys

Diamonds – everyone’s fav – Catalina Wine Mixers

Spades – Suicide

Joker – Circle – Merkins & Sous Vides (mountain climbers)

5 – Circle Burps

Didn’t make it through the deck. Will adjust next time to make it.

Do work.

End in COT

Location: Gridlock
Date: 2019-09-12
Time: 05:30 am
Weather: As you’d expect in the middle of September; it’s over 75 degrees at 5:30 in the morning!!!

Q: Incognito
PAX: 7 – Incognito, Barney Fife, 49er, Zebra, Oshag, Axeman, Ollie

Warm-O-Rama
Michael Phelps, Arm Rotations, and Boxer Shuffle
Quad (or maybe Hamstring) Stretches???
Frankensteins IC (to work the Quads…or maybe the Hamstrings)???
Plank – Name-O-Rama
Left foot Runner’s Stretch
Downward Dog Calf Stretches
Right foot Runner’s Stretch
Pigeon Pulls
SSH’s IC
YHC threw out a disclaimer – Oshag was kind enough to remind everyone that I don’t know the right names of muscles as further evidence that I am not a professional.

Tha Thang
We did Tabata and Route 66 Today
Definitions for those not familiar:
Tabata: 20 seconds of exercise 1, 10 second rest, then 20 seconds of exercise 2, then 10 second rest, then 20 seconds of exercise 1 again. You repeat this until you’ve done both exercises 4x; it takes 4 minutes.

Route 66: This is where you run, and you stop at a light pole and do one of an exercise, you continue running and stop at the second light pole and do two of said exercise. This continues until your 11th light pole where you do 11 of the exercise. That works out to 66 reps total.

We did as follows:
Tabata: Run Stance Squat Jumps & Frog Squat
Route 66: Reverse Lunges IC

Tabata: Merkins and Plank
Route 66: Merkins

Tabata: Burpees and Lunges
Route 66: LBCs IC

Tabata: Super Skaters and Jump Squats (we only had time to do one of each).

End in COT

Location: Paddock
Date: 2019-09-11
Time: 05:30 am
Weather: Hot and muggy

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

Warm-O-Rama
OYO stretches

Tha Thang
Run…in the sauna. Stop every half mile for work.
2 minute plank
25 LBCs
25 Air Squats

Total of 3.6 miles at a pretty stout pace
4 minutes of plank
60 LBCs – Duggar begged for some extra
50 Air Squats

End in COT

Location: Paddock
Date: 2019-09-04
Time: 05:30 am
Weather: Nice

Q: Duggar
PAX: 3 – Whitewall, Barney Fife, Duggar

Warm-O-Rama
Oyo stretching as we caught up on life.

Tha Thang
We ran 3.6 miles stopping every half mile and rotated between 3 pax picked exercises. YHC picked first with 50 LBC, Barney pick 2 min plank, and WW pick 30 BBS.

End in COT

Location: Gridlock
Date: 2019-08-29
Time: 05:30 am
Weather: upper 60’s not too muggy 🙂

Q: Red Flanders
PAX: 12 – Red Flanders, Sous Vide, Ooze, Madoff, Incognito, Ollie, 49er, Barney Fife, Ronaldo, Zebra, Lansbury, Beaker

Warm-O-Rama
OYO arm stretches and Michel Phelps
10 SSH (IC)
8 Merkins (IC)
Fenkel swings while doing name-o-rama
mosey to the top of the parking lot

Tha Thang
Spent the remainder of the time doing the work that was rolled on the dice. we remained together as a cohesive group and took turns rolling.

End in COT

Location: Gridlock
Date: 2019-09-03
Time: 05:30 am
Weather: Mid 60’s

Q: Incognito
PAX: 6 – Incognito, Red Flanders, Madoff, Ooze, Sous Vide, 49er

Warm-O-Rama
We were getting concerned that there was no Oshag to Q.
YHC asked Red Flanders if he had heard anything from Oshag…”NO” was the response.
After a couple minutes of waiting for Oshag to show up Red Flanders angrily ordered YHC to create an ad-hoc WO and be Q. I gave Red a warm, friendly smile and told him that I would be happy to oblige.
We didn’t really warmup, just got right into it…

Tha Thang
We ran around the 2.4 mile track that goes through Shillito.
We ran for 40 second intervals, at which point we stopped, turned around, and joined the six.
Upon all joining together someone called out an exercise (we typically did 10 reps, although there were exceptions). Then we proceeded to run our next 40 second interval.
Examples of some of the exercises we did are as follows:
SSH’s, Merkins, Squats, Lunges, Grass Grabbers IC, Burpees, BBS, LBCs, Mountain Climbers, Tricep Dips, and others.
This took us back to the parking lot right at about 6:15.
We closed with some Flutter Kicks IC.

Before departing Red Flanders relayed that half way through the WO he recalled that Oshag had asked him to Q…but he had “forgotten.”
I couldn’t find a term in the Lexicon for when the Q shows up, doesn’t remember he’s the Q, and then doesn’t lead the WO.

End in COT

Location: Gridlock
Date: 2019-09-02
Time: 07:00 am
Weather: 70-bright and clear

Q: Lansbury
PAX: 12 – Absolutely(2.0 FNG), Shrimp Mate(FNG), Lansbury, Madoff, Zebra, Reese’s, Duggar, Triceratops, Ricky Bobby, Weird Science, Oshag, 49er

Warm-O-Rama
Arm Circles (Big and Little, alternating direction).
Michael Phelps
20 SSH (IC)
15 Grass Grabbers (IC)
15 Copperhead Squats (IC)
50 Toe Taps
50 Lateral Line Hops
25 Imaginary Jump Ropes
25 L-leg Imaginary Jump Ropes
25 R-leg Imaginary Jump Ropes
Mosey to the football field

Tha Thang
PILATES movements, performed with slow pace
40 – Straightened opposite leg + arm tap & raise from kneeling position
40 – Ditto, but switch leg + arm
40 – Kneeling crossbody knee & elbow touches
40 – Ditto, but switch knee and elbow
40 – Plank hold with alternating straightened leg lift
40 – Low plank with alternating toe taps
20 – Slow seat back with curved back
20 – Slow seat back with curved back, alternating arm reach touches
On side bottom leg at 45 degrees:
70 – forward cycle, backward cycle, small circle, other direction, big circle, other direction, Tap-taps front and back.
70 – same, but switch legs
20 supermans
20 planks alternating side to side

FACEOFF: PAX squared off with partner 50 yards apart. PAX performed the first exercise with coupon. PAX overhead carries coupon 25 yards and help coupon overhead until partner arrived to faceoff with them. PAX performed second exercise, without coupon. PAX returned to starting position with coupon overhead. PAX performed next set.

25 toe raises > overhead carry > faceoff with 5 Burpees > overhead carry back.
25 squats > overhead carry > faceoff with 10 Merkins > overhead carry back.
25 shoulder shrugs > overhead carry > faceoff with 20 American Hammers > overhead carry back
25 curls > overhead carry > faceoff with 30 lunges > overhead carry back
25 shoulder presses > overhead carry > faceoff with 40 LBCs > overhead carry back
25 bench presses > overhead carry > faceoff with 50 SSH > overhead carry back

[Ditched overhead carry> PAX bear crawled or lunged 25 yards, with mosey return]

10 toe raises > Bear crawl/Lunges > faceoff with 5 Burpees > mosey back.
10 squats > Bear crawl/Lunges > faceoff with 10 Merkins > mosey back.
10 shoulder shrugs > Bear crawl/Lunges > faceoff with 20 American Hammers > mosey back
10 curls > Bear crawl/Lunges > faceoff with 30 lunges > mosey back
10 shoulder presses > Bear crawl/Lunges > faceoff with 40 LBCs > mosey back
10 bench presses > Bear crawl/Lunges > faceoff with 50 SSH > mosey back

Returned coupons and moseyed back to base.

Two FNGs (Absolutely and Shrimp Mate) welcome!
Name-O-Rama
Shout-out to Oshag for the jams!

End in COT

Location: Gridlock
Date: 2019-08-31
Time: 07:00 am
Weather: 66 degrees

Q: Zebra
PAX: 22 – Stapler, Kisses, Hertz, Mr. Hand, Ronaldo, Ollie, Snipe, Lansbury, Weird Science, Axeman, 49er, Barney Fife, Lincoln Log, Red Flanders, Incognito, Ooze, Radio, Ricky Bobby, Oshag, Sushi, Giggles, Zebra

Warm-O-Rama
10 Abe Vigodas IC
8 Grass Grabbers IC (until a random guy got in his car and had to pull out of the lot)
10 Imperial Walkers IC
20 SSH IC
3 – Hinge – Squat – Walkout – Merkin – Downward Dog – Walk up
Yoga Pose stretch

Tha Thang
Quarter Pounder:
PAX paired up and grabbed a coupon (Cheese on the side)
Pax 1 sprinted to first cone (25 yd line) and did 25 merkins then bear crawled back.
Pax 2 did 5 coupon presses, 5 coupon curls, 1 man maker and then rolled the “red rocks” dice for additional exercises. Swap when Pax 1 got back.
Next: Pax 1 sprinted to the next cone (50 yd line) and did 50 air squats then lunged back. Waiting Pax continued coupon work. Swap
Next: Pax 1 sprinted to third cone (75 yd line) and did 75 LBC’s then karaoke’d back. Waiting Pax continued coupon work. Swap
Last: Pax 1 sprinted to end of the football field and did 100 SSH then did bernie sanders back. Waiting Pax continued coupon work. Swap.

After that round was complete the Q asked the Pax what was better than a Quarter Pounder? Of course that would be a Double Quarter Pounder.

We repeated everything, only change was we did 75 Mountain Climbers instead of LBC’s.

With about 12 minutes left, we went to the hill below the scoreboard and did elevens.
Merkins at the bottom of the hill and Bobby Hurley’s at the top.

End in COT

Location: Gridlock
Date: 08-27-2019
Time: 05:30 am
Weather: Upper 60’s – ground was wet from all the rain yesterday.

Q: Incognito
PAX: 7 – Lansbury, Incognito, Red Flanders, Axeman, 49er, Sous Vide, Madoff

Warm-O-Rama
Michael Phelps, Arm Stretches, Imperial Walkers IC, Grass Grabbers IC
Warrior 3
Warrior 3 Lunges (10 each side)

SSH’s IC, Seal Jacks IC, Side Straddle Hop Jumps IC, Press Jacks IC, Smurf Jacks IC, Fair Jacks OYO (8), Left Up Straddle Hop IC, Right Up Straddle Hop IC

Tha Thang
Moseyed up near the coupons and partnered up for BOMBS
Burpees – 50
Overhead Press – 100 (or Bent Over Rows for YHC)
Merkins – 150
Bicep Curls – 200
Squats – 250

One partner did exercise while partner number 2 did the following:
Sprint to and back from 1st set of cones
Mosey to second set of cones
Perform 5 Dolphin Jumps with Squat Jack

After completing, put the coupons up and moseyed to starting point; still had 5 minutes left for Mary:
Box Cutters IC
Flutter Kicks IC
Leg Raises IC
Starfish Squats OYO
ABCs

End in COT

Location: Gridlock
Date: 2019-08-26
Time: 05:30 am
Weather: 70 and Rainy

Q: Lincoln Log
PAX: 5 – Lincoln Log, Zebra, Incognito, Madoff, Lansbury

Warm-O-Rama
Moseyed to grab a coupon and then to the shelter to stay out of the rain.

Michael Phelps
Leg Swings
Hill Billies – 14 IC

Grass Grabbers – 14 IC
Copperhead Squats – 14 IC
SSH – 14 IC

Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 10 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
Ace – 10 Mountain Climbers, 10 Step-Ups, 10 Dips on the bench
3 Jokers – Run down the parking lot tiers, to the road and back.

End in COT

Location: Gridlock
Date: 2019-08-22
Time: 05:30 am
Weather: 70’s with a light breeze and periodic flickers of light

Q: Ollie
PAX: 9 – Madoff, Beaker, 49er, Red Flanders, Zebra, Ollie, Radio, Roadtrip, Sous Vide

Warm-O-Rama
Toe taps and jumping hops

Tha Thang
As we jogged the four levels of the parking lot we stopped at each one for some coupon work. There were 10 reps at each spot. Squats, overhead, curls, and pushups were the first half while squat press, rows, decline pushups, and lunge/calf raises finished it out. Zebra did excellent work with the tunes and if some didn’t like the selection there was a different type coming soon. We ended the show with a circle Nash and Zebra insisted on some hammers before we circled it up.

Road trip mentioned a date coming up where we will serve dinner at Immanuel Baptist. Details will be available from him on Slack!

End in COT

Location: Gridlock
Date: 2019-08-20
Time: 05:30 am
Weather: 72 degrees and muggy

Q: Red Flanders
PAX: 6 – Red Flanders, Sous Vide, Madoff, 49er, Lansbury, Barney Fife

Warm-O-Rama
OYO arms and legs (Michel Phelps, fenkel swings, etc…)
10 SSH IC
8 Mountain climber IC
10 LBC’s OYO
5 merkins IC
1 burpee
Mosey to the score board

Tha Thang
100 yard dash, 100 SSH run back and plank for six
75 YD, 75 Mt climber’s, back and plank for six
50 YD, 50 LBC’s
25YD, 25 Merkins
10 YD, 10 Burpees
Ladder back up
moseyed back to the parking lot where we unloaded four new coupons from YHC’s vehicle, then finished up with some P90X style yoga cool down courtesy of Madoff and Lansbury

This workout is found in the F3 Lexicon. YHC has done the Q on this one before.
today however, rather than starting on the goal line, we started/finished each run at the bottom of the hill below the score board. this added a bit of distance, but mostly it added 10 Hill climbs that we wouldn’t have gotten otherwise. 🙂

Good work today PAX!!

End in COT

Location: Gridlock
Date: 08-19-2019
Time: 05:30 am
Weather: Hot and sticky

Q: Sous Vide
PAX: 5 – Sous Vide, Madoff, Lansbury, Axeman, Dough Boy (DR)

Warm-O-Rama
Series of dynamic stretches.

Tha Thang
In pairs. We had four different stations. One person ran 50yds and did some Mary while the other partner did a number of exercises. 1: 200 curls 2: 200 squats 3: 200 mercans and 300 side straddle hops.
We finished with 10 40yd sprints.

End in COT

Location: Gridlock
Date: 08-15-2019
Time: 05:30 am
Weather: 69/70 – nice morning

Q: Incognito
PAX: 9 – Ronaldo, Incognito, 49er, Beaker, Madoff, Sous Vide, Ollie, Barney Fife, Axeman

Warm-O-Rama
Some leg stretches
SSH IC, Imperial Walker IC, Hillbillies IC, Arm Circles F&B OYO, Grass Grabbers IC, Newtons Cradle IC, 10 1-legged Groiners OYO, 5 2-legged groiners OYO.
5 each: Diamond Merkins, Standard Merkins, Wide Arm Merkins, Crucible Merkins (fingers pointed away from body), Staggered Merkins (left up), Staggered Merkins (right up), and Ranger Merkins.
Learned here that Sous Vide needs to learn his left and right; glad he’s back in school.

Did a Bataan Death March snaking around the parking lot: like an Indian Run, but guy in the back does 5 burpees, then sprints to the front.
This took us all the way up and then back down to our starting point.

Plank Jacks IC, Shoulder Taps IC, Shoulder Tap Plank Jacks IC (doing shoulder taps while simultaneously doing plank jacks)

Tha Thang
Congregated in the shelter and did three rounds of the following in EMOM (Every Minute on the Minute) fashion:
12 Burpees
20 Jack in the Box Knee Tucks
30 Merkins
Oblique Crunches – 20 Each Side
15 SSH’s with Jump lunge
1 minute break; then repeato – total of 3x

YHC really struggled with the Jack in the Box Knee Tucks and even moreso with the Jump Lunge’s. We really need to do more plyometric leg WO’s.

Closed with something that was pseudo-Mary:
15 seconds – Shoulder Tap Plank Jacks
15 seconds – Merkins
15 seconds – Mountain Climbers
15 seconds – Hold Plank
Repeato 3 times with no rest.

This was another struggle for YHC.

End in COT

Location: Paddock
Date: 08-14-2019
Time: 05:30 am
Weather: Warm and muggy with some nice cool pockets on the run

Q: Whitewall
PAX: 4 – Incognito, Weird Science, Lansbury, Whitewall

Warm-O-Rama
SSH, Grass Grabbers and some Copperhead squats while doing name o rama

Tha Thang
Typical Wednesday running WO we would run a 1/4 mile and stop for bootcamp. WO as follows
5 burpees
10 merkins
15 BBS
20 Am Hams
50 Air Squats
25 LBCs
20 merkins
15 BBS
10 Lunges 2 as 1
5 burpees
With a total of 2.5 miles of running

Great to have some new faces at Paddock

End in COT

Location: Gridlock
Date: 08-12-2019
Time: 05:30 am

Q: Lincoln Log
PAX: 11 – Lincoln Log, Zebra, Duggar, Barney Fife, 49er, Lansbury, Sous Vide, Roadtrip, Madoff, Genesis, Radio

Warm-O-Rama
SSH – 20 IC
Alternating Shoulder Touches – 12 IC
Imperial Walkers – 15 IC
Copperhead Squats – 15 IC
Abe Vigodas – 15 IC

Mosey to basketball courts and line up on first sideline.

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

ALARM 1 – 6 min AMRAP (OYO)
5 Burpees
Lunge to 2nd court sideline
10 LBCs
Sprint back
4 Morning Woods

ALARM 5 – 6 min AMRAP (OYO)
15 Overhead Claps
Broad Jump to 2nd court sideline
5 BBS
Karaoke back
5 Merkins

ALARM 3 – 8 min AMRAP (OYO)
10 Shoulder Touches – 5 each side
Side Lunge to 2nd court sideline
10 Gas Pumps
Bernie Sanders back
10 Mountain Climbers – 2 ct

ALARM 5 – 6 min AMRAP (OYO)
5 Dive Bombers
Gate Step to 2nd court sideline
10 Peter Parkers
Sprint back
5 Mexican Squats

Thor’s Hammer
1 BBS, 4 American Hammers
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams

End in COT

Location: Gridlock
Date: 08-10-2019
Time: 07:00 am
Weather:

Q: Mr. Hand
PAX: 22 – Weird Science (FNG), Early Dismissal E.D. (FNG), Ollie, Stapler, Roadtrip, Sparky, Madoff, Ronaldo, Radio, Ooze, Wonka, Sushi, Hanz&Franz, Axeman, Mr. Hand, Oshag, Sous Vide, Ricky Bobby, Yanni, 49er, Lansbury, Lincoln Log

Warm-O-Rama
15 Abe Vigoda IC
15 Side Straddle Hops IC

15 Grass Grabbers IC
15 Imperial Walkers IC

Tha Thang
Cindy:
• 20 min. AMRAP
• 5 – Big Boy Situps
• 10 – Merkins
• 15 – Squats
Catch Me If You Can:
• 20 min. AMRAP
• Partner up
• 1 Partner will run backwards toward a finish line. (50 yards)
• Other partner will execute 5 burpees and sprint to catch their partner.
• Whoever loses performs 5 burpees
• Switch roles and execute again
Blue Falcon:
• Pax is divided into two teams
• Teams have 1 min. to come up with a 3 min. workout plan for other team to compete against time
• If other team does not finishes workout, they have 10 burpees
• If they do finish, the creating team has 10 burpees
• Then teams will perform their own workout
• If they don’t finish, they have 20 burpees

After the teams completed the task assigned by the other team, they repeated but with their own creation.

End in COT

Location: Gridlock
Date: 08-06-2019
Time: 05:30 am
Weather: upper 60’s. not too bad!

Q: Red Flanders
PAX: 12 – Red Flanders, Sous Vide, Ronaldo, Reese’s, Lansbury, 49er, Axeman, Madoff, Radio, Ollie, Ooze, Incognito

Warm-O-Rama
OYO arm stretches, knee hugs, quad stretches
10ea (IC) SSH, Grass grabbers
Name-o-rama while doing Fenkil Swings. (switch legs halfway through)

Tha Thang
Moseyed to the far lower end of the parking lot and lined side by side facing up hill toward the foul pole of the baseball field. waiting by the foul pole was a coupon. All PAX run to the top, 2 burpees and return. Single PAX runs to top, 10 merkins, 10 coupon lunges (5 each leg), 10 bent over rows and return. All PAX up hill for 2 burpees and return. Next single PAX up the hill and so on until all had made the solitary trip. While PAX were stationary at the bottom of the hill we passed a 50LB sand bag back and forth along the line.

There was some time left after all PAX had their run so we did two Bernie sanders up the hill at the PAX request 😉

Moseyed back to the parking area for some plank-to-downward dog-to-plank cool down.

End in COT

Location: Gridlock
Date: 08-08-2019
Time: 05:30 am
Weather: 67 degrees

Q: Zebra
PAX: 6 – Madoff, 49er, Lansbury, Axeman, Sous Vide, Zebra

Warm-O-Rama
5 – One Move Warmup – Hinge, Squat, Walkout, Merkin, Downward Dog, Up
12 Michael Phelps IC
20 SSH IC
Yoga stretch (I forget the name)

10 Slow Count Mountain Climbers

*mosey to the basketball court with coupons

Tha Thang
Wilt Chamberlain – Named for Wilts NBA record 100 pt game.
On the basketball court, each round involves 2 exercises, each doing 100 reps, 25 at a time.

Round 1: Mosey to the opposite end line then do 25 lbc’s then mosey back and do 25 coupon squats. Repeat for 4 rounds

Round 2: Repeat with: flutter kicks, lunges

Round 3: Repeat with: Merkins, Bicycle crunches

Round 4: Repeat with: Coupon Curls, American hammers

Pax moseyed back to the AO with the coupons

End in COT

Location: Gridlock
Date: 08-05-2019
Time: 05:30 am
Weather: Slightly cooler and less humid. Clear skies!

Q: Sous Vide
PAX: 7 – Genesis, Sous Vide, Axeman, Incognito, Lansbury, 49er, Madoff

Warm-O-Rama
Did some dynamic warm ups with high skips, shuffle ect and then some side straddle hops, squats and so on.

Tha Thang
Started at one end of the parking lot and did 10 explosive mercans, 10 coupon curls and 10 standing broad jumps with 2 tire flips and a 20 yd. pallet push down and back. Once completed, jog to other end of parking lot and back. Then do 9 of everything jog down and back. 8 of everything ect.

End in COT

Location: Paddock
Date: 08-02-2019
Time: 05:30 am
Weather: Perfect and clear

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Some stretching and grumbling about the workout ahead

Tha Thang
1 mile run
50 pull ups
100 meekins
150 air squats
(This part was partitioned into 10 rounds)
50 bench dips
50 sit ups
50 SSH – as a 4 count
(This part was done in 2 rounds)
1 mile run

End in COT

Location: Gridlock
Date: 07-29-2019
Time: 05:30 am
Weather:

Q: Lincoln Log
PAX: 11 – Lincoln Log, Zebra, Incognito, Oshag, Sous Vide, Axeman, Beaker, 49er, Genesis, Madoff, Lansbury

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

COP
SSH
Merkins
Mountain Climbers
LBCs
Grass Grabbers

Tha Thang
Round 1: 5 Burpees, 1/8 mi Run
Round 2: 5 Burpees, 10 Merkins, 1/8 mi Run
Round 3: 5 Burpees, 10 Merkins, 15 LBCs, 1/8 mi Run
Round 4: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 1/8 mi Run
Round 5: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1/8 mi Run
Round 6: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 1/8 mi Run
Round 7: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 35 Am Hams, 1/8 mi Run
Round 8: 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 1 min Plank, 35 Am Hams, 50 SSH, 1/8 mi Run

Then run 1/4 mi back to AO.

End in COT

Location: Gridlock
Date: 08-01-2019
Time: 05:30 am
Weather: Upper 60’s – nice morning

Q: Incognito
PAX: 11 – Incognito, Zebra, Sous Vide, Genesis, Beaker, Madoff, Red Flanders, Ronaldo, 49er, Axeman, Lansbury

Warm-O-Rama
Jog in place, wide knees in place, butt kickers in place, high knees in place.
Light jacks (arms don’t go all the way up)
Press jacks
Name-O-Rama in Plank
Runner’s stretch with left leg
While in runners’ stretch: left arm up, then right arm up (held both for a bit)
Repeato with right leg

Mosey to grab coupons at the bench

Tha Thang
Congregate at the base of the hill by the scoreboard
We did 10 rounds of exercises, adding 1 exercise each time. Started a new song from the 90’s Alternative genre with each round: Offspring, Nirvana, RHCP, etc.

20 Coupon Curls – Sprint up hill, mosey back

20 Coupon Presses
10 Coupon Curls – Bernie Sander up hill, mosey back

20 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Bear Crawl up hill, mosey back

20 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Spring up hill, mosey back

20 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Lunge up hill, mosey back

20 Coupon Lunges
10 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Walk up with coupon held at midpoint out, mosey back

20 Coupon Skull Crushers
10 Coupon Lunges
10 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Bear Crawl up hill, mosey back

20 Coupon Bench Presses
10 Coupon Skull Crushers
10 Coupon Lunges
10 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Sprint up hill, mosey back

20 Squat Presses
10 Coupon Bench Presses
10 Coupon Skull Crushers
10 Coupon Lunges
10 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Bernie Sanders up hill, mosey back

20 Manmakers
10 Squat Presses
10 Coupon Bench Presses
10 Coupon Skull Crushers
10 Coupon Lunges
10 Decline merkins on coupon
10 Bent over Rows
10 Coupon Squats
10 Coupon Pressees
10 Coupon Curls – Crawl Bear up hill, mosey back

Took coupons back, then moseyed to our homebase.

End in COT