Tag: backblast

Location: Gridlock
Date: 07-30-2019
Time: 05:30 am
Weather: Nice, then moist

Q: Oshag
PAX: 9 – Oshag, Genesis, 49er, Lansbury, Axeman, Radio, Ollie, Madoff, Incognito

Warm-O-Rama
Michael Phelps while reviewing 5 Principles. Leg stretches during count-o-rama and name-o-rama.
Mosey to tennis courts and 1/2 PAX bear crawled on a hill while the other half grabbed coupons.

Tha Thang
A favorite of the old guard:
Paired up, one HIM with a coupon, one running on the tennis courts dropping for an exercise at 3 lines per court – outer, middle, and outer for the distance of 2 courts.
Round 1 – Wipers with coupon, Superman on each line
Round 2 – Curls, Lazyman – lay on back with feet and hands in the air on each line
Round 3 – Overhead squats, Walk-out at each line
Round 4 – Squat press, Diamond Merkin at each line

Break – Jailbreak full length of all courts, mosey back.

Repeato

The rain for the last 10 minutes was delightfully refreshing.

One confirmed fartsacker – 2-3 others suspected.

End in COT

Location: Gridlock
Date: 07-27-2019
Time: 07:00 am
Weather: 80° and clear

Q: Roadtrip
PAX: 15 – Roadtrip, 49er, Zebra, Red Flanders, Radio, Sous Vide, Ricky Bobby, Ollie, Sparky, Tigger, Axeman, Lincoln Log, Incognito, Oshag, Barney Fife

Warm-O-Rama
Intro and disclaimer
We’re not doing things in order this morning!

Tha Thang
6 Minutes of Mary to start
Moseyed and grabbed the coupons for an ALARM Tabata timer: 45/15
Arms: curls or OHP
Legs: squats or lunges
Abs: plank or BBS
Run: uh, run
Merkin: use coupon or not

ALARM 1
Warm-o-rama: the usual exercises, 6 minutes worth.
ALARM 2
NAME-O-RAMA: The catch? You have to introduce the person in front of you, burpee penalties for wrong info
ALARM3
Core principles (in reverse order)
ALARM 4

11’s on the hill: Bobby Hurley at the top, plank jacks at the bottom.

End in COT

Location: Gridlock
Date: 07-25-2019
Time: 05:30 am
Weather: 59 and felt great

Q: Zebra
PAX: 7 – Incognito, Sous Vide, Ronaldo, Genesis, Axeman, Red Flanders, Zebra

Warm-O-Rama
19 – SSH IC
5 – One Move Warmup – hinge, squat, walkout, merkin, downward dog
15 – Imperial Walkers IC
12 – Hillbillies IC
10 – Copperhead Squats IC

PAX moseyed to coupons then to the basketball courts

Tha Thang
ALARM 1 – 10 minutes: 5 overhead coupon presses, 10 squats, 15 American Hammers, 1 suicide across both courts, 10 merkins

ALARM 2 – 8 minutes: 10 coupon curls, 10 lunges, 20 LBC, 20 SSH, 10 Alligator merkins

ALARM 3 – 8 minutes: 10 coupon bench presses, 10 step ups, 10 BB Sit-ups, Bernie Sanders, 5 burpees

PAX did an Indian run carrying the coupons back to their spot

End in COT

Location: Paddock
Date: 07-24-2019
Time: 05:30 am
Weather: 60 deg and clear

Q: Lincoln Log
PAX: 4 – Lincoln Log, Duggar, Zebra, Whitewall

Warm-O-Rama
Grass Grabbers
Dynamic Leg Stretches
SSH

Tha Thang
Just run and keep running until you run into a speed bump.

At the bump, you must pay the toll to continue running.

5, 8 or 10 reps of each, based on the relative distance you ran to get to the next speed bump:
Burpees
Squats
Merkins
BBS

Roughly 2.5 miles were covered and 56 reps completed of each.

End in COT

Location: Paddock
Date: 07-19-2019
Time: 05:30 am
Weather: 77

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

Warm-O-Rama
Oyo stretching

Tha Thang
Follow triceratops for 3.6 miles.

End in COT

Location: Gridlock
Date: 07-18-2019
Time: 05:30 am
Weather: 72 Degrees, Dry

Q: Incognito
PAX: 8 – Incognito, Sous Vide, Genesis, Ollie, Axeman, Zebra, Duggar, Radio

Warm-O-Rama
Michael Phelps, Arm Circles, Frankensteins, Imperial Walkers, and Hillbillies

Tha Thang
Did a quasi-Indian Run over to the big tennis courts.

Did the following OYO:
10 Air Squats
10 Walkout Merkins
10 Squat Jumps
Repeat through this cycle for a total of 3 circuits

Then we did several circuits using the full length of the 8 tennis courts there:
Sprint the full length – hold plank at the end
Sprint back the full length – hold plank at the end
Bear crawl from side-line to side-line of each tennis court, doing 10 lunges in-between each court
High skip back, doing 10 merkins in-between each court
Sprint the full length, doing 2 Supermans in-between each court
Lunge back, doing 3 Burpees in-between each court
Facing north, we side-shuffled down the tennis courts, doing a side plank walk in-between each court
Facing north, we side-shuffled back down the tennis courts, doing a side plank walk in-between each court
Sprint down the full length of the tennis courts, no stopping
Held a 1 minute wall squat
Sprint back down the full length of the tennis courts, no stopping

End in COT

Location: Gridlock
Date: 07-15-2019
Time: 05:30 am
Weather:

Q: Lincoln Log
PAX: 5 – Lincoln Log, Sous Vide, Incognito, Axeman, Genesis

Warm-O-Rama
Imperial Walkers – 15 IC
Grass Grabbers – 10 IC
SSH – 15 IC

Mosey to grab a coupon each and return to far end of second tier, by the stairs.

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
2 Jokers – Run down the stairs to the road, over to the adjacent stairs, up and around to the start.

End in COT

Location: Gridlock
Date: 07-13-2019
Time: 07:00 am
Weather: Pleasant 68

Q: Radio
PAX: 12 – Genesis, Magnolia , 49er, Oshag, Sous Vide, Lincoln Log, Zebra, Sparky, Incognito, Duggar, Roadtrip, Radio

Warm-O-Rama
Abe Vigodas 15; Imperial Walkers 12; Grass Grabbers 12; SSH-21’s (but had to try again 14’s)

Tha Thang
1) Mosey to Picnic shelter #6 to do American Hammers, Vertical Hops on picnic seats, Burpees (did 2sets of 30 seconds of each in rotating fashion)
2) Mosey to Picnic shelter #2 to do Abs touching outside calves, inside calves, heels; VB net jumps 5, 10, and 15 reps plus a 30 yd sprint; 5 pull-ups, 5 chin-ups, 5 alternating shoulder pull-ups.
3) Mosey to Picnic shelter #3 to do flutter kicks, parking barrier lateral jumps, and bear crawls for 2 sets of 30 in a rotating fashion.
4) Mosey to Picnic shelter #5 to do LBC’s, broad jumps over sidewalk, and 10 merkins plus a 20 yd single leg bound for 2 sets of 20 seconds in a rotating fashion.
5) Mosey to Wood Railings to do Decline merkins alternating with Toe Taps on the railing for 2sets of 30 seconds.
6) Mosey to FB field and did 10 body weight squats, then proceeded to the bleachers for coupon work. One coupon per person do your choice(s) of exercise for 1 minute.
7) Mosey back to parking lot/home base to do 1minute of Annie’s.
8) Finished with Count-a-Rama and Name-a-Rama.

Basically at each Picnic shelter we did an Ab activity, an agility activity and an arm activity geared toward muscular endurance. The moseying helped with cardio.

End in COT

Location: Paddock
Date: 07-10-2019
Time: 05:30 am
Weather: At least it wasn’t hot yet

Q: Whitewall
PAX: 2 – Whitewall, Incognito

Warm-O-Rama
Some quick stretches then SSH and Imperial Walkers x 20 each. Then off we go

Tha Thang
We did our Wednesday running thing but decided to throw in a little F3 Workout Deck fun pulling 4 cards every 1/4 mile. The cards took a little more time than anticipated so we only got in 2 miles but the work in between were as follows:
21 LBC
13 Mountain Climbers
6 Jumping Lunges 2 as 1
13 Squats
90 sec high plank
15 Oblique Crunch on each side
11 Smurf Jack’s
11 Plank Jack’s
13 Am Hams in cadence
6 Wide arm merkins
12 Diamond meekins
9 Ranger merkins
4 Hand clap merkins
10 Decline merkins
13 Merkins (I think we pulled every merkin card in the deck)
7 Monkey jumpers
5 Hand release merkins
100 Flutter kicks
100 Calf raises
4 Bulgarian split squat

End in COT

Location: Gridlock
Date: 07-11-2019
Time: 05:30 am
Weather: Warm and muggy with some thunder and lightning

Q: Zebra
PAX: 8 – Genesis (FNG), Beaker, 49er, Ronaldo, Sous Vide, Incognito, Zebra, Axeman

Warm-O-Rama
15 Michael Phelps IC
15 Abe Vigoda’s IC
15 Copperhead Squats IC
15 Imperial Walkers IC
20 SSH IC

Q discussed the 5 core principles of F3 and Disclaimer

PAX moseyed to top of parking lot to the coupons and cones

Tha Thang
3 cones were setup about 15 yards apart from the starting spot. PAX worked in teams of 2 while the 1st PAX worked on the given reps the 2nd PAX did burpee suicides with the 3 cones, run to 1st cone and do 1 burpee then back to start, run to 2nd cone and do 2 burpees, 3rd cone and 3 burpees.

Work at the start was completed as following:
50 – BB sit-ups
100 – Overhead press with coupon
150 – Merkins (did lunges instead of burpees on the run for this round)
200 – Coupon Curls
250 – Air Squats

With 2 minutes remaining, PAX did LBC’s AMRAP to finish.

End in COT

Location: Gridlock
Date: 07-09-2019
Time: 05:30 am
Weather: low 70’s and humid, just like every day for the last 10…

Q: Red Flanders
PAX: 8 – Red Flanders, Lansbury, Incognito, Lincoln Log, Sous Vide, Axeman, Reese’s (FNG), Beaker (FNG)

Warm-O-Rama
15-SSH (ic)
OYO leg stretches – knee hugs, quad pulls (while doing Name-o-rama)
OYO Michael Phelps and arm stretches
15 Frankensteins (ic)
5 burpees

Tha Thang
Moseyed to the far bottom end of the parking lot near the “no Dumping” sign.

Placed a coupon at the top of the hill near the baseball field foul pole, placed a bag-o-corn at the bottom of the hill.

PAX lined up side by side facing the hill. Began by all together run up the hill for 2 burpees and back down again. Then the first PAX in line headed up the hill alone for 10 incline merkins, 10 bent over coupon rows, and 10 overhead coupon presses. Meanwhile the remaining PAX passed the bag-o-corn back and forth until the first Pax returned to the far end of the line. Then all Pax took a trip up the hill for 2 burpees and the subsequent PAX at the front of the line made the lonely trip up the hill while the Bag-o-corn began its back and forth journey again.

Once all Pax had made the solo run we moved into round two which worked the same way except the individual PAX did 10 (2-is1) coupon lunges, 10 (2-is-1) mountain climbers, and 10 coupon squats at the top of the hill. Meanwhile the bag-o-corn was passed and the corporate journeys up the hill for 2 burpees remained the same.

The Q messed up his own work out by forgetting to enforce the corporate run and burpees between each individual run during the first round. Overall it was a solid WO but made too easy by this “oops”. The second round was much better 🙂 I think I lead this one again to see if I can get it right next time.

We ended by naming the two FNG’s of the morning (welcome!)

End in COT

Location: Gridlock
Date: 07-08-2019
Time: 05:30 am
Weather: Warm, humid and clear=perfect

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

Warm-O-Rama
After a mosey to the basketball courts, we did an extensive warm up consisting of 20 dynamic exercises.

Tha Thang
We ran to the scoreboard and did 10 hill sprints. From there, some kind person left four orange cones 50 yards apart in a square with a giant tire in the middle of the square. At cone 1 you had to complete 10 merkins then run to the center and flip the tire. We then ran to cone 2 and did 10 BB sit-ups returning to the tire for another flip. Cone 3 was 10 squat jumps and cone four was 10 SS hops. When that was completed you started over doing 9 of each and so on.

End in COT

Location: Paddock
Date: 2019-07-05
Time: 05:30 am
Weather: Foggy and muggy with a side of muggy

Q: Whitewall
PAX: 2 – Sous Vide, Whitewall

Warm-O-Rama
Some OYO leg stretches and other dynamics to try to shake off the festivities from the 4th. As Duggar was slated to Q today, I wanted to make him feel like he was here so off we went for the planking mile. 4 stops during the mile for a 90 second plank.

Tha Thang
Also since Duggar was supposed to be the Q…this one was a bit thrown together.

We returned to the shelter for 5 rounds of:
5 pull ups
10 merkins
15 bench dips

From there back to the lot for an abbreviated Dora as time was running short
100 air squats
200 LBCs
1 work worked while the other ran the length of the lot

End in COT

Location: Paddock
Date: 2019-07-03
Time: 05:30 am
Weather: Muggy…very muggy

Q: Whitewall
PAX: 5 – Count Chocula, Incognito, Duggar, Zebra, Whitewall

Warm-O-Rama
As YHC woke up 8 minutes prior to post and came rolling in on 2 wheels…the warm up was cut a bit short.
SSH, Grass Grabbers, 3 walkout merkins and some OYO while the Q ran off for the morning fluid drainage that was skipped due to running out of the house with one short leg in

Tha Thang
Its a running WO. We ran. Going at a steady pace for 90 seconds at a time we would stop for some bootcamp. WOs as follows
5 burpees
10 merkins
15 air squats
20 BBS (it was at this point that we stopped next to a fine young couple that we trying really hard to wax the hood of the females car…at least I think. Ralph Macchio would’ve been proud of the wax on, wax off movement. They were really into it! Hope it all worked out as they were still working on the same hood on the way back.  Must have needed a good waxing!)
5 devil burpees (thanks Slide Rule)
10 ranger merkins
15 slow copperhead squats in cadence (somewhere along this stretch it was observed that the back half of the Paddock had a certain aroma. Kinda like a locker room after lacrosse practice. Not an ideal stench to have when the air is so thick you could cut thru it…but it was a great morning anyway)
20 LBCs
5 burpees
10 wide arm merkins
15 air squats with a 1 second pause
20 BBS
5 burpees
10 diamond merkins

The total run was around 2.8 miles
Finished with Mary

End in COT

 

After the CoT we proceeded back to the vehicles for some awesome coffeeteria provided by Incognito.  During our fellowship we see a silver small SUV pull up to the lot and we notice it does seem a bit similar to Lincoln Logs vehicle.  Alas…it was our mysteriously absent Pax.  Today we learned of a new F3 term in Full Starsky (An advanced form of the Starsky. The act of Fartsacking the Workout, yet still Posting for Coffeeteria in full workout attire, giving the impression to non-F3ers that you actually worked out with the group.)

Impressive Linc!!!

Location: Gridlock
Date: 06-29-2019
Time: 07:00 am
Weather: Started great but got kinda warm at the end.

Q: Lincoln Log
PAX: 11 – Sous Vide, My Boy Blue, Lincoln Log, Incognito, Zebra, Red Flanders, Barney Fife, McSteamy, Axeman, Father Teresa, Roadtrip

WARM-O-RAMA
Dynamic Leg Stretches (Swings, High Knees, Butt Kickers)
SSH – 20 IC

Name-O-Rama was done during the stretches. PAX counted off in 3s, remembered number for later.

Indian Coupon Jog
Two coupons were waiting just outside the warm-up circle; PAX formed two lines behind them. Front PAX picked up coupon and begin moderate trot to the basketball court. Back PAX dropped for 1 Burpee, ran to front and took the coupon. Repeat until reaching the court.

COP
Hill Billies – 15 IC
Abe Vigodas – 15 IC
Alt Shoulder Touches – 10 IC
Copperhead Squats – 15 IC
Emperial Walkers – 15 IC
Copperhead Lunges – 10 IC
Grass Grabbers – 15 IC
Happy Jacks – 3 IC

A Side of Corn
To the side of the COP were four 50# bags of dry corn feed waiting. Remembering their number, PAX lined up groups of 3 behind each bag and two odd PAX out grabbed the extra bag. We moseyed up the hill to a pair of awaiting coupons in the grass, swapping the bags/coupons occasionally so everyone could get in a carry.

THA THANG
Please Pass the Corn
3 lines consisting of 1 PAX, 1 Coupon, 1 Bag-o-Corn, Remaining PAX in that order, back to front.
Rear PAX drops for one Man-Maker with the coupon. Steps forward, places coupon behind the next PAX and runs to the front of the line. The remaining PAX pass the Bag-o-Corn to the front of the line. Once the back PAX reaches the front, he receives the bag and waits for the next PAX to arrive and passes it forward.
Only the rear PAX is allowed to advance the line by moving to the front, all other PAX are stationary.
Repeat until advancing the Bag-o-Corn roughly 14 yrds.
YHC left his 4 man line and went to the 3-man line, PAX queued up again as before and advanced the bag back to the start. This time the rear PAX did 2 Man-Makers.

We moseyed up the hill to a quadrant of awaiting coupons on the football field, swapping the bags/coupons occasionally so everyone could get in a carry.

Field of Corn
4 Stations:
– Tire Flips: PAX flipped the tire and jumped through, out twice each and back.
– Corn Presses: 1 PAX shoulder pressed the Bag-o-Corn while the remaining PAX flipped a card and did the corresponding Deck of Death exercise.
– Man-Makers: PAX did coupon Man-Makers
– Clean the Corn: 1 PAX performed Bag-o-Corn Cleans (picked the bag up from the ground to shoulders) while the remaining PAX flipped a card and did the corresponding Deck of Death exercise.

All PAX continued to work until the tire flippers return to the starting position. Then PAX lunge walked to the next station and repeated until out of time.

We put the coupons away and moseyed back to the AO with the remains of the bags.

CoT

Moleskin
Thanks to White Wall for picking up the bags and letting me use them for the workout. Only 1 Bag-o-Corn survived the day’s activities intact. The rest ripped at the top seam and left a gift for creatures of the park.

Location: Paddock
Date: 06-24-2019
Time: 05:30 am
Weather: 69

Q: Duggar
PAX: 2 – Whitewall, Duggar

Warm-O-Rama
Oyo stretching as we took time to talk about the weekend. Went straight into a Planking Mile…..ran a quarter mile-plank for 1.5 min and repeated until we completed 1 Mile and 6 min of planking.

Tha Thang
11 10’s 2nd

11 10’s follows the same premise of 11’s and 21’s.

We started off with 1 BBS ran the length of the main parking lot and completed 20 coupon curls ran back did 2 BBS ran parking lot and did 19…….curls……Repeated until we got 11 and 10.

2nd stands for 2nd F and Whitewall and I got some much needed fellowship in as we talked the entire WO!!! Proud to be a part of this group and the brotherhood that we are creating!!!

End in COT

Location: Gridlock
Date: 06-22-2019
Time: 07:00 am
Weather: B-E-A-utiful

Q: Oshag
PAX: 17 – Oshag, 49er (FNG), Lansbury (FNG), Ricky Bobby, Axeman, Ronaldo, Red Flanders, My Boy Blue, Liberace, Hertz, Kisses, Duggar, Barney Fife, Lincoln Log, Radio, Sous Vide, Sparky

Warm-O-Rama
Mosey to a freshly cut grassy area, SSH, Grass Grabbers, dynamic stretches – Frankensteins, quad stretch, butt kickers, high knees

Tha Thang
Catch Us If You Can – groups of 3:
Round 1 – PAX A carries PAX B walks away from PAX C who is doing 10 Plank Jacks and 20 Mountain Climbers. PAX C runs to catch PAX A&B and they switch. Repeato 2 times.
Round 2 – Same, except PAX C completes 10 Wood Choppers with a coupon before catching PAX A&B.

Cat Backs, partner up:
PAX 1 gets into Plank position, PAX 2 puts his legs on PAX A’s back and completes 10 Catalina Wine Mixers. Switch, repeato 2 times.

Flying Coupons, same partners:
PAX A completes 10 squat jacks while PAX B completes a squat press with a coupon and launches it towards PAX A. Repeato until each have launched the coupon 10 times.

Repeato – Catch Us If You Can Round 2
Repeato – Cat Backs – 1 time

Mosey to pavillion

Colonel Trautman, Same partners:
PAX A does Freddie Mercuries while PAX B runs to the pavilion to complete 3 pull-ups. Switch and repeato 4 times.

Mosey to grassy area

Control Freak, Catalinas

Mosey to basketball courts

2 minutes left, suicides to end the day

COT

2 FNG’s today. Welcome to 49er and Lansbury. Good group today and good work. This was a lot of fun to plan and carry out this morning. Plus Incognito wasn’t around to show us up.

Keep up the good work and keep spreading the news. One FNG came because he saw a flyer and the other saw social media posts. Word is spreading.

Location: Paddock
Date: 06-12-2019
Time: 05:30 am
Weather: Perfect

Q: Whitewall
PAX: 2 – Anklet, Duggar

Warm-O-Rama
Some SSH and other stretches best I can remember

Tha Thang
This Q kinda happened on the fly and as those tend to best some of the roughest…I think this fell in line.

We started with 10 burpees then we ran and every 1/4 mile would stop for a WO
20 meekins
30 BBS
40 am hams
50 air squats then at the halfway point
60 LBCs. Make the turn back to
50 air squats
40 am hams
30 BBS
20 merkins then back to the lot.
Much to the chagrin of Duggar we finished with 10 burpees

Total of 2.5 miles
20 burpees
40 merkins
60 BBS
80 am hams
100 air squats
60 LBCs

End in COT

Location: Paddock
Date: 06-14-2019
Time: 05:30 am
Weather: 70

Q: Duggar (aka can’t post a backblast for a week)
PAX: 4 – Triceratops, Anklet, Whitewall, Duggar

Warm-O-Rama
Oyo stretching as the YHC talks about how it feels to have a teenager now.
21’s that if we failed the punishment would be a burpee apocalypse. I’m happy to report that we all ended at the same time. So, we ran a burpee mile and every quarter mile we did 13 burpees in honor of our birthday boy.

Tha Thang
5 rounds of 13 reps (in honor of our 13 year old) of the following
Partner up while one sets the time with the 13 reps the other is working as well.

Coupon presses while the other high planks
Merkins while the other pax Al Gores
Coupon curls while the other high planks
Triceps dips while the other pax Al Gores
Calf raises while the other high planks
Squats while the other pax Al Gores
BBS while the other completes 13 LBC’s

I’m so proud to be a part of this group with my son and love the relationship that he has with our pax! Thank you all for helping me celebrate him becoming a teen!!!!

End in COT

Location: Paddock
Date: 06-19-2019
Time: 05:30 am
Weather: 70 and humid

Q: Whitewall
PAX: 2 – Whitewall, Incognito

Warm-O-Rama
We started by discussing our frustrations of not having Duggar or Linc with us.
Then we noticed we were being negative, and decided to look on the bright side of things: Duggar and Linc were not with us!

Tha Thang
We jogged to the 1 mile mark
30 BBS
Jogged to the dead end at Spurr Rd.
Turned around and jogged back.

Incog’s puny little calves were hurting him. I made him run nonetheless because I knew it was good for him. The hardest part of the WO for me was listening to him continue to whine.

End in COT

Location: Gridlock
Date: 06-20-2019
Time: 05:30 am
Weather: Mid 60’s – a little less humid than it’s been the rest of the week.

Q: Incognito
PAX: 9 – Incognito, Lincoln Log, Sous Vide, Axeman, Anklet, Miyagi, Liberace, Ronaldo, Ollie

Warm-O-Rama
SSH, Arm Circles, Finkle Swings, Michael Phelps, and Slo-Mo Merkins (4 wide, 4 standard, and 4 military-style)

Tha Thang
Moseyed up to grab coupons, then gathered on the 2nd tier from the top on the side closest to where the coupons are stored.
We only had 4 moves:
Squat Thrusters (with coupon)
Big Boy Situps
Box Jumps
KB Swings (with coupon)

We did each of these 20 times, then a short mosey up the nearest steps, across, down and back to our COP.
Next we did 15 of each, another mosey.
Then 10
Then 5
Then 10
Then 15
Finally 20

Still had a few minutes for Mary.
We got on our 6 holding our heels to the heavens and the coupons above our head in our hands.
We did 10 reps of lifting our shoulders straight up, then 10 reps of lifting only our heels up to the sky. All PAX continued on their own for 2 or 3 minutes.
Last thing was to return the coupons.

End in COT

Location: Gridlock
Date: 2019-06-18
Time: 05:30 am
Weather: 66 degrees, cloudy, no rain but wet. Muggy!

Q: Red Flanders
PAX: 8 – Red Flanders, Sous Vide, Incognito, Lincoln Log, Ronaldo, Liberace, Axeman, Oshag

Warm-O-Rama
Abe Vigodas (10ic)
OYO: torso stretches, Michael Phelps, leg swings (I forgot what they’re called…again)
SSH (10ic)

Tha Thang
Roll the Rocks and do the exercises!
Pax split into three squads to do Work together. Each squad rotated Rocks after each roll.
a “water break” actually was a run to the bottom of the parking lot and 5BBS and 5 Merkins at each tier on the run back up.

End in COT

Location: Gridlock
Date: 06-17-2019
Time: 05:30 am
Weather: Empty threats of rain.

Q: Lincoln Log
PAX: 6 – Lincoln Log, Incognito, Oshag, Sous Vide, Miyagi, Liberace

Warm-O-Rama
Abe Vigodas – 12 IC
Grass Grabbers – 10 IC

Pass Football – Squat – Burpee – Repeat (4x)
Leg stretches while waiting for ball.

Moseyed to grab a coupon and then to the shelter to stay out of the rain. But it never rained and the humidity had the partially enclosed shelter feeling more like a sauna.

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
4 Jokers – Run down the parking lot tiers, to the road and back. (Thanks Incog for leading the charge and pushing the PAX on the runs. Congrats on finishing first Every time!)

End in COT

Location: Gridlock
Date: 06-15-2019
Time: 07:00 am
Weather: 68 and Cloudy

Q: Barney Fife
PAX: 17 – Sparky, Ricky Bobby, Axeman, Red Flanders, Incognito, Yanni, Zebra, Kisses, Mr. Hand, Duggar, Lincoln Log, Ooze, Radio, Roadtrip, Sous Vide, Oshag, and Barney Fife

Warm-O-Rama
20 Abe Vigodas
20 Grass Grabbers
20 Copper Head Squats
50 Side Straddle Hops
20 Big Boy Sit Ups

Tha Thang
– 100 yd Last Man Up Plank Race- two teams, each team planks in a row/line, last man does two burpees then runs to front.
– 5 Burpees

1/4 mi Mosey to football field
5 Stations (~2 mins ea):
– Air Squats/80 yd sprint
– Man Makers
– Little Baby Crunches
– Mountain Climbers
– Coupon Curls
Completed each station twice

Finished with Mary:
– 20 Gas Pumps
– 20 Flutter Kicks
– 20 Super Mans
– 50 Mountain Climbers

End in COT

Location: Gridlock
Date: 06-13-2019
Time: 05:30 am
Weather: 59 degrees

Q: Zebra
PAX: 8 – Axeman, Ollie, Oshag, Incognito, (FNG) Dicky V, DR Cosmo, Zebra, Ronaldo

Warm-O-Rama
Q led with Disclaimer – I am not a professional and Name-O-Rama to meet the DR PAX and FNG before warming up
Michael Phelps, Knee Pulls, Quad Stretches OYO
30 SSH IC
12 Abe Vigoda IC
15 Copperhead Squats

Tha Thang
PAX moseyed to the top of the parking lot to each get a coupon
Each PAX paired up and worked in teams to complete each rotation

Round 1
1st partner completed camel merkins over 2 coupons (2 regular merkins, 2 incline merkins, 2 decline merkins – repeat over the 2nd coupon) while partner 2 ran ~60 yards to the end of the lot and completed Big Boy Situps AMRAP. Each PAX completed 5 rounds (70 total camel merkins)

Round 2
1st partner completed 20 coupon squats while partner 2 ran to the end of the lot and completed American Hammers AMRAP. Each PAX completed 5 rounds (100 total coupon squats)

Round 3
1st partner completed 20 coupon curls while partner 2 ran ~30 yards and completed flutter/scissor kicks AMRAP. PAX sprinted the stretch back to the coupons each time. PAX completed 5 rounds (100 total coupon curls)

End in COT

Following COT, Incognito provided a warm cup o joe for some coffeeteria and fellowship in the parking lot

Location: Gridlock
Date: 06-11-2019
Time: 05:30 am
Weather: Brisk 52 degrees

Q: Oshag
PAX: 5 – Lincoln Log, Incognito, Zebra, Sous Vide, Oshag

Warm-O-Rama
Grass grabbers, Walking – Quad Stretches, Frankensteins, Butt Kickers, High Knees – Little run to the hill. Grabbed some coupons along the way.

Tha Thang
Hill and Base Activity – all base exercises utilized coupons
H – Sprints x 3, B – Squats
H – Slides x 3, B – Overhead Squats
H – Hops x 3, B – Lunges
H – Backwards Sprint x 3, B – Mary
Everyone – Fireman drag a HIM up the hill
H – Lunges x 3, B – Squat Press

Returned the coupons to their home and moseyed back to the starting point

162 – Posted on Slack last night that today was the 162nd day of the year. We didn’t use the number today, but it was fun to see the PAX sweat about it. So, turns out 162 ain’t nothing but a number.

End in COT

Location: Gridlock
Date: 06-10-2019
Time: 05:30 am
Weather: Muggy and overcast

Q: Sous Vide
PAX: 6 – Sous Vide, Axeman, Oshag, Water Bucket, Lincoln Log, Incognito

Warm-O-Rama
10 ssh, 10 seal jacks, 10 flings. 10 copper head squats, shuffles, high skipping, quad pulls.

Tha Thang
Jogged to the nearest coupons and did 20 curls. Using one of the coupons and a curb about 30ft apart we did the Ascending Curb Crawl. Starting on the curb with feet on it we did 1 Mercian then bear crawled to the coupon and did 2 Mercains. Kept going until we reached 13 mercans. Finished with 20 curls. Then jogged to the scoreboard and did 10 hill sprints. Then, jogged to the bleachers and each got 2 coupons. Started with 20 curls and then carried both blocks down the hill and did 1 big boy sit up. Carried the blocks back up the hill and did 2 bb sit-ups and so on to 10. Finished with 20 curls. Jogged back to starting spot.

End in COT

Location: Paddock
Date: 06-10-2019
Time: 05:30 am
Weather: 70

Q: Duggar
PAX: 2 – Anklet, Duggar

Warm-O-Rama
Oyo stretching as we waited for the birthday boy to arrive. Yup he didn’t make it so Anklet and I repeated the Friday wo. Started off with a burpee apocalypse!

Tha Thang
So I saw the night before that Fragile was a aye for this morning so I was excited to do a belated Birthday bash for him and repeat his birthday wo!

Pair up

Round 1- One pax did 20 Merkins while the other was in al gore, and switched. Continued until both pax completed 3 rounds. All rounds consisted of 3 rounds.

Round 2- One pax did 20 coupon curls while the other was in high plank.

Round 3- One pax did 20 tri dips while the other was in al gore.

Round 4- One pax did 20 calf raises while the other high planked.

Round 5- One pax did 20 air squats while the other was in al gore.

Round 6- One pax did 20 BBS while the other did 20 LBC’s.

Round 7- One pax did 20 (2 count) dolly while the other did 20 (2 count) flutter kicks.

We ended by doing 10 burpees + 9 burpees!

End in COT

Location: Paddock
Date: 06-07-2019
Time: 05:30 am
Weather: 70 and raining

Q: Duggar
PAX: 4 – Red Flanders, Triceratops, Sous Vide, Duggar

Warm-O-Rama
Oyo stretching

What better way to warm up besides doing a burpee apocalypse? I couldn’t think of one either, so that’s what we did!

Tha Thang
In honor of Fragile turning 20 this is what we did

Pair up

Round 1- One pax did 20 Merkins while the other was in al gore, and switched. Continued until both pax completed 3 rounds. All rounds consisted of 3 rounds.

Round 2- One pax did 20 coupon curls while the other was in high plank.

Round 3- One pax did 20 tri dips while the other was in al gore.

Round 4- One pax did 20 calf raises while the other high planked.

Round 5- One pax did 20 air squats while the other was in al gore.

Round 6- One pax did 20 BBS while the other did 20 LBC’s.

Round 7- One pax did 20 (2 count) dolly while the other did 20 (2 count) flutter kicks.

We ended by doing 10 burpees + 9 burpees!

End in COT

Location: Gridlock
Date: 06-08-2019
Time: 07:00 am
Weather: Upper 60’s; drizzle and light rain

Q: Incognito
PAX: 15 – Axeman, Barney Fife, Duggar, Hanz&Franz, Incognito, Lincoln Log, Mr. Hand, Ollie, Ronaldo, Ricky Bobby, Roadtrip, Sous Vide, Tigger, Radio, Sparky(FNG)

Warm-O-Rama
Circled up at the basketball court for our warmup. Reviewed proper exercise and cadence count:
“The next exercise is XXXXXXX
Ready, Position, Move
In Cadence….Exercise”
SSH’s
Abe Vgoda
Grass Grabbers
Arm Circles
Copperhead Squat
Burpees (6 count cadence)
The Burpees at a 6-count cadence was not pretty, this was a lesson in doing On Your Own (OYO) instead. We practiced by doing 10 burpees OYO.
To teach that there are other options for OYO, we did 9 burpees.
PAX still didn’t get the message, so we did 8 burpees.
Continued until we did only 1 burpee…you might call this a Burpee Apocalypse.

Tha Thang
Moseyed to football field where the coupons are.
We did DORA 1-2-3 with coupons
100 Shoulder Presses
200 Merkins (feet on coupon, hands on coupon, no coupon, PAX choice)
300 Curls
All PAX partnered into groups of 2. One did the exercise while the other sprinted across football field, did 5 jump squats, then sprinted back to switch.

Went over to the bottom of the hill by the scoreboard.
Did some 11’s.
Lunge at the bottom of the hill and squat at the top.
Bernie Sanders up the hill and a regular run downhill.
Wanting time for Mary, we did not fully complete this.

Did some Mary over at the basketball courts:
90 second plank
Flutter Kicks
American Hammers
Big Boy Situps

Closed with some random announcements, COT, and a short Devo about being slow to anger.

End in COT

Location: Gridlock
Date: 2019-06-06
Time: 05:30 am
Weather: 67 and humid

Q: Zebra
PAX:7 – Ollie, Ronaldo, Zebra, Ooze, Sous Vide, Buns, Yanni

Warm-O-Rama
PAX were slow getting into the lot and out of their cars, but finally made it to the circle to warm up. We began with dynamic stretching to get warmed up for what was to follow:
Runners shuffle with Michael Phelps
Knee to chest pulls
Quad stretches
Downward dog
Frankenstein’s

*PAX followed the Q for about a 1/2 mile mosey to the picnic shelter

Tha Thang
After the 1/2 mile mosey we began 8 minutes of Cindy — 5 pull ups, 10 merkins, 15 squats. Q encouraged PAX to focus on quality of form and reps over quantity.

After first round of Cindy, we switched gears and did a 4 minute tabatta with 20 seconds of work and 10 seconds of rest. Round 1 – wall sits.

After the tabatta we returned to Cindy for 4 minutes

Tabatta round 2 – American Hammers

And another round of Cindy for 4 minutes.

Q led the PAX on a different route of 1/2 mile back to the AO.

End in COT

Location: Paddock
Date: 2019-06-05
Time: 05:30 am
Weather: 70 Degrees and Calm

Q: Lincoln Log
PAX: Lincoln Log, Sous Vide, Duggar

Introduction

Today’s WO is almost an exact replica of the first interval WO we did at the Paddock, created by White Wall.  I increased the duration of the “breaks” slightly, as our capacity should be much higher now.

Warm-O-Rama
Dynamic leg stretches.
– Leg Swings
– High Knees
– Butt Kickers
– Side Lunge Steps
– Quad/Ham Stretches

Tha Thang
1/2 Mile Run to the figure 8 drive by the soccer fields.

From here we did intervals of 0.1 mi sprints with short “breaks” in between each leg.
– 0.1 mi Sprint
– 30 sec of Air Squats
– 0.1 mi Sprint
– 45 sec Plank
– 0.1 mi Sprint
– 10 Berkin Deconstructed (10 squats, 10 leg thrusts, 10 merkins, 10 leg thrusts and up)
– 0.1 mi Sprint
– 45 sec Al Gore
– 0.1 mi Sprint
– 40 sec of Freddie Mercury
– 0.1 mi Sprint
– 45 sec of Walking Lunges
– 0.1 mi Sprint
– 10 Herkins
– 0.1 mi Sprint
– 45 sec of Daniel Son

1/2 Mile Run back to the AO.

End in COT

Location: Gridlock
Date: 2019-06-03
Time: 05:30 am
Weather: 57 Degrees. Cool and Calm

Q: Lincoln Log
PAX: Lincoln Log,Duggar,Zebra,Axeman,Liberace,Miyagi,Ronaldo,Sous Vide

Warm-O-Rama
OYO dynamic leg stretches to get moving. Glutes are still aching from Hanz’s half mile of lunges (AKA the Trail of Tears).
– SSH – 20 IC
– 30 yd run – own pace, out and back
– Abe Vigoda – 12 IC
– Hill Billies – 12 IC
– Copperhead Squats – 12 IC
– Alternating Shoulder Touches – 12 IC

Grabbed some tunes, lined up and did an Indian Mosey to the tennis courts.

Name-o-Rama

Thang 1
ALARM 1: (6 minutes)
– 10 Merkins
– Side shuffle, partial squat – Out 2 courts, switch halfway
– 10 LBC
– Sprint back
– 4 Morning Woods

ALARM 2: (10 minutes)
– 15 Overhead Claps
– Karaoke – Out 2 courts, switch halfway
– 10 BBS
– Karaoke back
– 10 Mountain Climbers – 2 ct

ALARM 3: (8 minutes)
– 10 Shoulder Touches – singles
– High Knees out 1 court / Butt Kickers out 1 court
– 10 American Hammers – 2 ct
– Bernie Sanders back
– 5 Mexican Squats (full squat jump)

Mosey back to AO.

End in COT