Tag: backblast

Location: Paddock
Date: 2019-05-31
Time: 05:30 am
Weather: 66

Q: Duggar
PAX: Whitewall, Duggar

Warm-O-Rama
Oyo stretching while we talked.

The Thang
Started off with a Burpee apocalypse!

Nancy is a Dora type work out. Wow one pack is completing an exercise the other tax turning the links of the parking lot and back that continues until all reps are completed Nancy is a Dora type work out. Wow one pack is completing an exercise the other tax turning the links of the parking lot and back that continues until all reps are complete together.

over head presses 50
Merkins 75
curls 100
tri dips 125
calf raises 150
squats 175
lbc 200

Ended with 10 burpees!

End in COT

Location: Gridlock
Date: 05-30-2019
Time: 05:30 am
Weather: 68 Degrees

Q: Zebra
PAX: Zebra, Red Flanders, Sous Vide, Duggar

Warm-O-Rama
Michael Phelps OYO
Downward Dog/Calf Stretches
4 count Merkins IC
Copperhead Squats IC
Walking Frankenstein’s and Quad stretches
*PAX moseyed to get the coupons

Thang 1
Just like the Israelites marched around Jericho 7 times, we ran the loop of the lower parking lot (absent a large building to run) as a group. With each lap, we stopped and completed 7 exercises OYO as following:
Merkins, Coupon Squats, Walk Outs, Jump Tucks, Curls, LBC’s, Dips. 10 reps the first 2 times, 7 reps each following time in order to complete within time.

Zebra brought some coffee and we had Coffeteria in the parking lot following CoT

End in COT

Location: Paddock
Date: 2019-05-29
Time: 05:30 am
Weather: Muggy

Q: Duggar
PAX: Whitewall, Sous Vide, Duggar

Warm-O-Rama
OYO stretching while we caught up.

The Thang
Burpee Mile
Planking Mile
Big boy Mile

Ran .25 miles and did work and continued

Totals are as followed
Ran 3 Miles
48 burpees
4 minutes planking
100 big boy sit ups

End in COT

Location: Gridlock
Date: 2019-05-28
Time: 05:30 am
Weather: B-E-A-Utiful

Q: Oshag
PAX: Sous Vide, JuCo, Duggar, Little John (FNG)

Warm-O-Rama
Michael Phelps, Grass Grabbers, Mosey to BB courts and one Suicide

Thang 1
Free Throws Baby – miss and we run.
Round 1 – 3 misses – Suicide with stretches at each line
Round 2 – 4 misses – 4 Suicides and 4 Merkins at each line (including baseline this time)
Round 3 – 2 misses – 2 Suicides and 2 BBSU at each line
Round 4 – 3 misses – 3 Suicides and 3 Burpees at each line

Done….

End in COT

Location: Gridlock
Date: 2019-05-27
Time: 07:00 am
Weather: Warm and humid

Q: Lincoln Log, Oshag
PAX: Axeman, Lincoln Log, Oshag, Sous Vide, Whitewall, Stapler, Ricky Bobby, Zebra, Hertz, Roadtrip, Disconnect

Warm-O-Rama
Oshag led the group in some dynamic stretching
Michael Phelps
Arm Circles
Frankensteins
Quad Stretches

THE THANG
Lincoln Log planned out the 1 mile route to the shelter

MURPH
1 mile run
100 pull ups
200 merkins (push ups)
300 squats
1 mile run

Most Pax chose to complete their murph in 5-10-15 increments (yes, that’s not a true Murph, but let’s be honest, none of us are making it straight through at this point)
After completing the 100-200-300 Pax ran the same 1 mile route back to the parking lot.

End in CoT

When: Saturday, May 25, 2019 @ 7:00am

Where: Gridlock AO

Pax: Road trip (Q), Sous Vide, Mr. Hand (fng😉), Linc, Triceratops, Radio, Barney Fife, Father Theresa, Oshag, Red Flanders, Dugger, Kisses, Ricky Bobby, Axeman, Zebra. No FNGs.

Name o Rama and disclaimer. “I am not a professional trainer, heck, I’m barely a professional at my actual job.”

Warm Up

Did some side straddle hops, imperial walkers, hillbillies, grass grabbers, etc for the duration of the song “Warm it Up” by Kris Kross

The Thang

Moseyed to the field with The Temptations “Runaway Child Running Wild”

AC/DC “Thunderstruck” 4:53 worth of arm circles with overhead claps on “Thunder!” (Resurrected one of Yanni’s exercise from a while back)

“Chumbaburpee” run in place, burpee on “down”

“Bodies Hit The Floor” by Drowning Pool: hold a plank, when he counts, do a plank jack, merkin on “floor.”

“Flowers” by Moby: air squats. Up on up, down on down. Pretty simple.

“Roxanne”: Roxanne: merkin, red light: plank jack

Walking lunges during the vocals to “Walk Like an Egyptian” during the vocals, hold an Al Gore during the whistling. Bonus points for anyone who actually walked like an Egyptian…nobody did.

“Cupid Shuffle” from a plank position. Merkin on “down” (duh), walking plank to the right, then left. Leg kicks then mountain climbers.

“Killing them Softly” by Fugees, lead singer: Lauren HILL. Hill…let’s do some farmers walks up and down the hill!

Moseyed back to the lot listening to ‘Running on Empty” for obvious reasons!

Ab work to “Baby Shark”: LBC, BBS, dolly, R to L, L to R, my climber, plank. Incidentally, whoever did this version of the song should be tarred and feathered. Not only is it annoying, but they ruined the whole point of the song by not having the sharks eat the girl swimming. Our society is getting too soft.

Did some more ab work to “Mary Mary” by Run DMC

Name o Rama, but someone (Zebra) decided we hadn’t worked enough, so he suggested one burpee per pax.

Grand total (if everything was done):

4:53 arm circles, 19 claps, 70 burpees, 86 merkins, 47 plank Jacks, 30 air squats (with the hold), 1:45 walking lunges, some leg kicks and mountain climbing, 4:53 farmers walk, 5:31 Mary

CoT

Prayers for family, friends, those travelling. Thanks for all who have sacrificed to give us the life we have.

When:   5/22/19 @ 5:30 am

Where:   Paddock AO

Pax:  Incognito, JuCo, Roadtrip and White Wall (Q)

Taking a moment to relish in the fine 60 degree morning…we dove right in.

Warm up

Micheal Phelps while doing a Name O Rama

25 SSH, 5 Walkout Merkins and 15 Grass Grabbers

The Thang

This is a running AO so we ran but it’s also F3 so we worked in between.  The idea was to stop every 1/4 mile for some bootcamp.

1/4 mile run to 15 burpees

1/4 mile run to 20 merkins

1/4 mile run to 30 BBS

1/4 mile run to 40 air squats.  I had planned on doing another 1/4 mile run but I opted to cut that short so there would be some time for Mary.  But being that the run was cut short I hated to short the work that went with it.

50 LBCs then another 40 air squats

1/4 mile run to 30 BBS

1/4 mile run to 20 merkins

1/4 mile run to 15 burpees but Incognito practically begged for 2 extra reps so of course I had to oblige

1/4 mile run back to the lot for mary

Flutter kicks, 6 in leg raise hold for 45 seconds and 2 minute plank

All total was 2 miles of running, 32 burpees, 40 merkins, 50 LBCs, 60 BBS and 80 air squats

CoT

Wishing Incognito on safe travels on motorcycle voyage!  See the sights

Location: Gridlock
Date: 05/18/2019
Time: 05:30AM – 06:15AM
Weather: Sunny and warm

Q: Hertz
PAX: 14  – Axeman, Barney Fife, Duggar, Hertz (Q), FNG (JuCo), Kisses, Lincoln Log, Ollie, Oshag (R), Ricky Bobby, Roadtrip, Red Flanders, Sous Vide (R) and Zebra

Warm O Rama
Dive Bombers following the Q’s lead

Pax moseyed to the coupons, only to also find 2 pallets waiting on us. Pax picked up a coupon or pallet and moseyed back to the parking lot

Thang 1:

Pallet Push:
Working in teams of 3 or 4, teams rotated pushing the pallets (loaded with 2 coupons) with only 1 hand allowed on the pallet at a time. Pallets were pushed halfway between parking barriers.
The other 2 teams moseyed with their coupons to the stopping point to do work AMRAP until the pallets arrived, then switched to pushing pallets. All the way down and back
Work completed:
1. Box jumps
2. Coupon Curls
3. Roman leg lift
4. American Hammers
5. Flutter kicks
6. Rows

Thang 2:
PAX moseyed to the grass. Completed the “Tunnel of Love” Indian crawl.
PAX lined up in downward dog. 4 coupons were passed down the line while holding DD, PAX at the beginning started to army crawl under the group and all followed.

After ToL, PAX crab walked another ~50 yards

Thang 3:
In the closest pavilion, teams rotated 4 different exercises on a tabata
1. Jump lunges, 2. American Hammers, 3. Reverse Rows, 4. Coupon get ups

CoT

 

Location: Gridlock
Date: 05/20/2019
Time: 05:30AM – 06:15AM
Weather: 60’s

Q: Pinky
PAX: 7  – Duggar, Incognito, Lincoln Log, Oshag (R), Pinky, Sous Vide and Zebra

Fresh off boot-camp, Private 2nd Class Pinkerman was back in town for the first time and he wanted to guest Q. First off – Pinky, we are proud of you! Second – boot-camp clearly served its purpose.

Warm O Rama – Death to your abs

50 LBC’s
50 Heel Touches
25 Straight Leg Situps
25 Rowers
40 American Hammers
15 Eight Count Merkins (Think burpee but 2 merkins)
100 Air Squats
50 Mountain Climbers
HEY PINKY, This is just the warm up!

• Pax moseyed to the shelter for some pull up fun

The Thang:

Pinky wanted to show off his ability to crush us all in Pull ups, so we did a Cindy(ish) Routine

5 Pull Ups
10 Dips
15 Squats

Repeat for 10 rounds – 50 Pull ups, 100 Dips, 150 Squats

Zebra, being the brilliant PAX member he is, asked Pinky to tell us a story about boot-camp. Perhaps he was tired (truth) and annoyed by Pinky making 50 pull ups look easy. As PAX completed their pull up routine, we began to listen to some great first hand accounts from our brother Pinky.

After a short story break, we moseyed back to the parking lot and ended with a mini-burpee apocalypse. 5-4-3-2-1

CoT

Incog brought the coffee and cups and we had our first Coffeteria in the AO parking lot

Location: Paddock

Date: 05/17/2019

Time: 5:30 – 6:15 AM EST

Weather: 64degrees Fahrenheit

Q: Duggar

PAX: Whitewall, Triceratops, and Duggar(Q)

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked.

The thing 1

The plan was to do a Murph (run 1 mile, 100 pull ups, 200 merkins AKA pushups, 300 squats, and run another mile) Now if it was just me and Triceratops there we would have been able to do this as we do this all the time. However, Whitewall was there so we had to do a modified Murph.

We ran 1 mile

Completed 6 sets of;

10 Pull ups

20 Merkins

30 Squats

Then we ran another mile.

Total=60 pull ups, 120 merkins, 180 squats, and 2 miles

Finished with a little over 3 min of Mary

Lazy Man holds, LBC’s, Flutter Kicks, and American Hammers.

Great work out men!!!!!

COT

Location: Gridlock
Date: 05/16/2019
Time: 05:30AM – 06:15AM
Weather: 50’s

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

Despite expressing being exhausted and wanting to fartsack, all 5 HIMS answered the bell and showed up ready to work this morning.

Warm O Rama

15 Michael Phelps IC
15 Abe Vigoda’s IC
20 SSH IC
15 Hillbillies IC
10 Copperhead Squats IC

• Mosey to get the coupons at top of parking lot

Indian Run:
PAX did an Indian run with the coupons to the basketball courts(insert groaning)

The Thang:

ALARM 1: (10 min) – 10 coupon shoulder presses, 10 coupon squats, 15 American Hammers (2 is 1), 1 Full court suicide, 10 merkins – AMRAP for full 10 minutes

Indian run around the tennis courts and back to the basketball courts

ALARM 2: (8 min) – 10 coupon curls, 10 lunges, 20 LBC, 20 SSH, 10 alligator merkins

ALARM 3: (8 min) – 10 coupon bench presses, 10 step ups, 10 BB Sit ups, Bernie Sanders, 5 burpees

We finished ALARM 3 right on time and circled up for Name-O-Rama

CoT

When:   5/15/19 @ 5:30 am

Where:   Paddock AO

Pax:   White Wall (Q), Duggar, Incognito, Fragile and Lincoln Log….no wait he fartsacked so just the 4 of us

Fine cool morning @ the Paddock.  Got started about 2 minutes late.  Duggar said something about rush hour traffic on Georgetown Rd.  I dunno, sounds fishy @ 5:30 am but supposedly there’s picture evidence.  We just smile and nod with Duggar anymore.

Warmup

SSH, Grass grabbers and some OYO leg stretch

The Thang

Paddock is generally a very quiet place but this morning seemed to be some unusual activity brewing.   Fragile informed us that there was something going on with sheep dogs which is why the dog park was already active but as we found out later…it’s a Sheep and Fiber Festival cause apparently those 2 things bring festivities.  No judgement but we altered the course of the WO due to high traffic, keeping in line with the main drag instead of heading deep into the Paddock towards Spurr Rd.  Putting a beatdown on the fly, I decided to cut and paste a WO from a couple weeks ago that I liked.

Run for 90 seconds then stop for bootcamp alternating between the following movements.

5 Burpees

10 Merkins

15 Copperhead Squats – most at a slow pace

20 BBS

All total we covered a 3 mile run with 25 burpees, 40 Merkins, 60 Squats and 80 BBS

CoT

 

PAX: Oshag (Q), Duggar, Roadtrip, Ollie, Cgnotinio

Wonderful 50-degree morning since we no longer have beatdowns in the 40s. PAX moseyed to the basketball courts for a warm up.

Warm-Up: Michael Phelps – still trying to recover from Saturday’s beatdown, Tricep stretches, Grass Grabbers, and groin stretches.

The Thang:

Pretty simple concept today. Duggar suggested the idea and I made the rest up as we worked out today. But, he loved the beatdown so much I now declare this beatdown The Duggar. Each PAX took one free throw. For each miss, we ran a suicide. Here are today’s rounds:

Round 1: Suicide only x 4

Round 2: Suicide x 4 + 4 Merkins at each line (excluding the baseline)

Round 3: Suicide x 2 + 2 – 4 Count Mountain climbers

Round 4: Suicide x 4 + 4 Squat Jumps at each line (excluding the baseline)

Round 5: Suicide x 4 + 4 Big Boy Sit Ups at each line (excluding the baseline)

Round 6: Actually, we ran out of time and just ran one more Suicide

COT

 

Location: Paddock

Date: 05/13/2019

Time: 5:30 – 6:15 AM

Weather: 51 degrees Fahrenheit

Q: Duggar

PAX: Whitewall, Fragile, Triceratops, and Duggar(Q)

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked and caught up from the weekend activities. Waiting patiently for the Sandman to get there. Then when we realized that Sandman was living up to his name and fartsacking we jumped right into it.

Can you think of a better way to warm up besides a Burpee mile????? Me either so that’s what we did (at the request of Triceratops) we ran .25 miles completed 12 burpees and repeated until we ran 1 mile and completed 48 Burpees.

The thing 1

Nancy (Dora’s nasty mother in law)

Partnered up to complete the following reps as a 2 man group (well a two man group and Fragile and Whitewall). While one pax was working the other ran the length of the main parking lot and back, continued until all was complete.

50 overhead coupon presses

100 Merkins

125 Coupon curls

150 Triceps dips

200 Squats

225 calf raises

250 LBC (Little Baby Crunches)

Although we were out of time the PAX collectively begged me to do 2 more Burpees, as they wanted to end on an even number of 50 instead of JUST the 48 we did on the Burpee mile. YHC reluctantly agreed.

COT

Location: Gridlock

Date: May 13, 2019

Weather: Low 50’s; felt a little cool, but 10 seconds of warming up and we were good.

PAX: (4) Incognito, Lincoln Log, Zebra, and Sous Vide

Q: Incognito

Warmup: Jogged in place for a beat, then Imperial Walker IC, Frankensteins IC, Finkle Swings IC, Quad Stretch OYO, High Plank, Upward Dog, Downward Dog with Calf Stretches, Warrior 1 position with a Twist, and one more hanging stretch. Last warmup move was Copperhead Squat IC.

The First Thang: On the bottom level we had cones setup. From the 1st cone to the 2nd we did lunges, from the 2nd to 3rd we did broad jumps, from the 3rd to 4th we went back to lunges, then back to broad jumps from the 4th to 5th, and so forth. After 7 or 8 cones, we stopped and then sprinted to the end of the lower level. Then we moseyed around on the second level back to the start to repeat. Did all of this a total of 3 times.

Lincoln Log won the sprint every time, I fear that my dream of being a fast sprinter are hopeless.

The Second Thang: Moseyed up to the top level near the coupons. We moseyed downhill on the pavement to a line represented by two cones, then Bernie Sanders back up. We all did this back and forth about 4 times.

The Third Thang: Grabbed some coupons and took them to the shelter. We rocked out to ‘Back in Black’ while a very inspiring, computerized female voice coming from my Bluetooth speaker commanded us to “Work Those Biceps” – all took her very seriously and we worked our biceps for 4 minutes straight doing curls at various speeds. (We did take a very short break every 57 seconds, but only because she told us to).

Mary: We closed with a little over 10 minutes of Mary. The same computerized voice had us do a Mary exercise for 20 seconds, then a 9 second break, and then another exercise, and so forth for 10 minutes. There were two 1 minute plank holds mixed in there. Below is the order of the exercises:

Gas Pumper

American Hammer

Left Oblique

Right Oblique

Flutter Kicks

Dolly

Box Cutter

Big Boy Situps

Plank

Supermans

Left Oblique

Right Oblique

Futter Kicks

Bicycle Crunch

American Hammer

LBCs

Plank

American Hammer

CoT: Circled up for sharing and prayer.

Location: Gridlock
Date: 05/9/2019
Time: 05:30AM – 06:15AM
Weather: 68 and perfect

Q: Zebra
PAX: 4  – Incognito, Lincoln Log, Sous Vide and Zebra

Warm O Rama
5 – One Move Warmups – Hinge, Squat, Walkout, Merkin, Downward Dog, Walk Up
25 – SSH IC
15 Imperial Walkers
15 Hillbillies
10 Slow Count Mountain Climbers

• Mosey to get the coupons at top of parking lot

The Pre-Thang:
5 Count Coupon Squats
– Holding the coupon, 5 squats on the Q’s count. On 5, group holds the squat for count of 5. Then 4, then 3, then 2, then 1 with long hold at the end.

The Thang:

The Sheldon Cooper:
10 Burpees – 10 Squats – 10 Merkins – 10 Big Boy Situps OYO
Then run a loop around the lower parking lot together
Wash, Rinse, Repeat. — Run the loop, then 9 reps of each, Run then 8 reps….all the way down to the final rep

Finisher:
Repeat the 5 count coupon squats
30 seconds – Plank shoulder taps
20 – American Hammers (2ct)

End in COT

Location: The Paddock
Date: 05/08/2019
Time: 05:30a – 6:15a
Weather: 59 Degrees and Perfecto

Q: Lincoln Log
PAX: 5 – Duggar, Incognito, Lincoln Log, Triceratops (was he really there? no way to be certain, I never heard him) and White Wall

Warmup

Dynamic leg stretches back and forth in the parking lot. Then we reluctantly went into the run…

The Thang

Run 1/2 Mile toward park entrance at Leestown Rd. Stop at Pathway for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/2 Mile back, but hung a left at the AO drive and went to the fairground entrance. Stopped in the light for some work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 10 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/2 Mile out Ruffian toward the dog park. I asked the PAX to step up the pace just a bit and promised less work at the stop. Stopped at the turn for some more work:

• Merkins – 10 OYO
• Copperhead Squats – 10 IC
• Alternating Shoulder Touches – 5 IC
• LBCs – 30 OYO

Run 1/4 Mile out Ruffian past the dog park. This time I asked the PAX to take it up another notch. Stopped at the speed bump after the turn for some more work:

• Alternating Shoulder Touches – 5 IC
• Lunges – 10 Out and Back
• Jump Squats – 10 OYO
• LBCs – 30 OYO

Run 1/4 Mile back to the previous turn. This time was paced to be a fast run, but not AYG. Stopped at the turn for some more work:

• Plank Hold – 30 sec, counted around the circle by the PAX

Sprint 1/8 Mile (230 yds) back toward the AO. This was an all out, AYG sprint up the hill. Leave nothing in the tank because this is it.

Then we slowly made our way back to the AO. At the base of the drive leading to the cars, Incognito was struck by the Good Idea Fairy and decided to do one final 160 yd sprint up the hill. White Wall was not going to be left out and YHC was not going to be outdone on his own Q. Thanks Incog! ;P

Cot

Moleskin

Today was a perfect day for running, and the sunrise at the Paddock is beautiful come time for CoT. Thanks to the PAX for making me stick with the routine and do a running WO. I had all intentions to make the WO a chipper and stay in one spot. All the PAX dug deep and pushed themselves harder at my request. None of them backed down from the challenge or walked away. I’m very proud.

Triceratops suffered in silence today; much like any other day. He kept pace the whole time, put in the work and did not utter a complaint. Unlike his father, who we all knew was there… 😉

Location: Gridlock
Date: 05/06/2019
Time: 05:30a – 06:15a
Weather: 50 and calm

Q: Lincoln Log
PAX: 8 – Belay, Dot Matrix, Incognito, Lincoln Log, Red Flanders, Ronaldo, Sous Vide & Zebra

WARM-O-RAMA

Michael Phelps – 15 IC
Grass Grabbers – 12 IC
Copperhead Squats – 10 IC
SSH – 15 IC

Mosey to the basketball courts.

THA THANG

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

ALARM 1 – 10 min AMRAP (OYO)

• 10 Merkins
• Lunge out half of the court and back
• 20 LBCs
• 3 Suicides out half and back
• 4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)

• 15 sec Low Plank Hold
• 10 Squat Jumps
• 10 BBSs
• 2 Karaoke out half the court and back
• 5 Merkins

ALARM 3 – 10 min AMRAP (OYO)

• 5 Burpees
• Broad Jump out half and back
• 10 V-ups
• 1 Karaoke / 1 Suicide / 1 Karaoke out half and back
• 10 Mountain Climbers – 2-count

Mary

Dolly – 10 IC
Flutters – 15 IC

Cot

Mosey back.

Location: Paddock

Date: 5/3/2019

Time: 5:30am-6:15am

Weather: 66ish NOT RAINING AT ALL

PAX: Sandman, Whitewall, Triceratops, Fragile, and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professionalI DIDN’T EVEN GET THERE ON TIME. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked about why the Q was 2 minutes late. You see, when Tri and I left the house it was raining like cats and dogs (weather app said 95% chance of rain from 5-6). So, we called an audible and went to Walmart to buy a deck of cards. When we got to the Paddock there was not a drop of rain in the sky and stayed that way the entire WO.

After stretching we warmed up a little more with a Burpee Apocalypse

The thing 1

Deck of Death

Each Pax pick an exercise

Tri- Dimond’s = BBS

Sandman- Hears = Bobby Hurley’s

Fragile – Spades = Merkins

WhiteWall- Clubs = Triceps dips

A = sprints down the hill and back up

5’s = 5 partner Burpees (Picked up from Oshags Q on Saturday) Squat Jack-squat-plank position- clap alternating hands with partner-merkin- up = 1

Joker = 5 pull ups

COT

Location: Gridlock

Date: 05/2/2019

Time: 05:30AM – 06:15AM

Weather: 60’s and super nice

PAX: 6 – Sous Vide, Zebra, Roadtrip, Duggar, Whitewall, and Incognito (Q)

Warm O Rama moseyed over to basketball court: Michael Phelps, Grass Grabber, Arm Circles, Imperial Walkers, Frankensteins, and Merkins

Mosey to the top parking lot

The First Thang:

Dora 1-2-3 partnered up

100 Lunges

200 Merkins

300 Air Squats

One partner ran to some cones and did 2 burpees, then ran back and switched.

The Second Thang:

Ran into the shelter, only to find someone napping on the benches. Do we try to recruit an FNG OR leave the person to their rest? We let them rest and moseyed over to the basketball court.

Cindy: 5 decline merkins, 5 box jumps, 5 tricep dips, and 5 step-ups (2-is-1) – rinse and repeat for 5 minutes.

Mary:

All this left about 10 minutes for Mary:

Started with a 1 minute plank

Gas Pumpers, Scissor Twist, Flutter Kicks, James Bonds, Box Cutters, and Dolly

COT: Lot of big things for several PAX. Prayers for them all.

Location: Gridlock
Date: 05/1/2019
Time: 05:30AM – 06:15AM
Weather: 60’s and perfect

Co-Q’s: Red Flanders, Zebra
PAX: 3  – Sous Vide, Red Flanders and Zebra

Warm O Rama
Michael Phelps OYO
15 Grass Grabbers IC
20 SSH IC
Frankenstein’s and Quad Stretches

• Mosey to get the coupons at top of parking lot

The Thang:

We started on one end of the lot. Since there were only 3 of us and Zebra had to leave early, the plan for partners wouldn’t work, so we modified on the fly. After completing the work at spot 1, we moseyed about 60 yards to complete the 2nd exercise.

Round 1: Spot 1 – PAX completed 21 Camel Merkins over 2 coupons (3 regular, 3 incline, 3 decline, 3 reg, 3 inc, 3 dec, 3 reg), then ran to the other end of the lot and did 10 BBS. Pax completed 5 reps at each station (Total – 105 Merkins, 50 BBS)

Round 2: Spot 1 – PAX completed 20 Squats (with or without Coupon weight), then ran and did 10 Mt. Climbers 2 is 1. Same rotation with 5 reps at each station (Total – 100 Squats, 50 Mt. Climbers)

Round 3: Zebra took off to relieve the M, left the boys for the rest of the fun. Spot 1 – PAX completed 20 SSH, then ran did 10 Burpees. Same rotation with 5 reps at each station, (Total – 100 SSH, 50 Burpees)

End in COT

Location: Gridlock
Date: 04/29/2019
Time: 05:30AM – 06:15AM
Weather: 44 and calm

Q: Sous Vide
PAX: 7  – Sous Vide, Red Flanders, Incognito, Flipper, SEAL Pup,  Belay and Zebra

Warm O Rama
10 Michael Phelps IC
10 Seal Claps IC
10 Flings IC
Air Squats OYO
A few movements across the lot, jump steps, lunges, Frankensteins, quad stretches

The Thang:

PAX moved to the lower parking lot and paired up. Work was done in 4 stations, one partner worked while the other ran and performed a different activity
Station 1: 100 air squats – run to the tire then 4 tire flips then back to first cone
Station 2: 200 Merkins – run to the cone then 20 LBC’s then back to first cone
Station 3: 200 Lunges – rune to the cone then 4 burpees then back to first cone
Station 4: 300 SSH – run to set of weights, farmer carry to next cone then run back

Finisher
Mary – 20 flutter kicks IC, 20 Mountain Climbers IC

End in COT

Location: The Paddock
Date: 04/29/2019
Time: 05:30a – 06:15a
Weather: 45 Degrees and Calm

Q: Lincoln Log
PAX: 6 – Duggar, Fragile, Lincoln Log, Sandman, Triceratops and White Wall

Warm-o-rama

Michael Phelps – OYO with Name-o-Rama
Grass Grabbers – 10 IC
Copperhead Squats – 12 IC
SSH – 15 IC

We lined up and did an Indian Run around both parking lots, and then once more around the main lot.

Tha Thangs

Dora 1-2-3

100 Merkins
200 Squats
300 LBCs

Teams of 2. PAX 1 works, PAX 2 suicides to the middle of the lot, back and then to the far side of the lot, does 3 burpees and returns. Switch til complete. Teams done first pick up the 6 by knocking out their remaining exercises each round. Start next Dora exercise together.

After a brief moment to catch our breaths, we moseyed to the playground benches. Staying in teams…

Dip – Plank -Suicides

PAX 1 does 15 dips on the bench while PAX 2 holds plank. Then switch. Once both PAX have done dips, they sprint to the outside edge of the playground and back, twice. Repeat twice. And then a third time with 1 additional run out and back.

BBS Hammers

1 to 4 Ratio of BBS to American Hammers. Beginning each round together:

1 BBS – 4 AmHams
2 BBS – 8 AmHams
3 BBS – 12 AmHams
…
8 BBS – 32 AmHams
9 BBS – 36 AmHams
10 BBS – 40 AmHams

Then we moved to the edge of the playground, with our 6 on the concrete and feet extended out over the mulch.
Flutterkicks – 15 IC
A-B-Cs – Spell the alphabet with our feet, ALL CAPS

Cot

Location: Paddock
Date: 04/22/2019
Time: 05:30a – 06:15a
Weather: Dark

Pax: Duggar (Q), Whitewall, Sandman, Fragile, and Duvet (our traveling brother from Winston Salem)

Warm up

Grassgrabbers x15

Leg and calve stretching while we talked

The Thang:

4 stations (4 corners of top parking lot)

1 – 5 burpees

2 – 25 big boy sit-ups

3 – 10 jump squats

4 – 25 merkins

Start at station 1 complete exercise and sprint to station 2

Complete exercise and back to station one.

Complete stations 1, 2, and 3 the back to 1

Then 1,2,3,4 and back to 1

CoT

Location: Gridlock
Date: 04/25/2019
Time: 05:30a – 06:15a
Weather: 58 degrees BEAUTIFUL

PAX: Duggar (Q), Triceratops, Sous Vide (respect), Belay, Seal Pup, FNG (Flipper), and Ronaldo

Warm Up: Arm stretches, Frankensteins, knee huggers while hitting the 5 core principles. Then it was a mosey to the coupons and then to the basketball courts to play!!!!

…The Thang:

4 stations (4 corners of two basketball courts)

1 – 10 coupon curls and 10 coupon presses

2 – 20 big boy sit-ups and 20 merkins

3 – 30 SSH and 30 air squats

4 – 40 lbc’s and 40 calve raises

Start at station 1 complete exercise and sprint to station 2

Complete exercise and back to station one.

Complete stations 1, 2, and 3 the back to 1

Then 1,2,3,4 and back to 1

We cut the number in half and did it again backwards!

Welcome, Flipper

COT

When:   4/24 @ 5:30am

Where:   Paddock AO

Pax:   White Wall (Q), Duggar, Sandman and Duvet (our traveling brother from Winston Salem)

Warm up 

Just some quick SSH, walking lunges and quad/ham stretches

The Thang

Since this is a running AO…we ran, just with a little work on the side.

On the first mile stretch of run we would stop every 1/4 mile for:

10 burpees

20 air squats

30 LBCs

On the mile back:

10 merkins

10 copperhead squats done in cadence with a slow count

15 am hams done in cadence – not so slow

Finish with AYG up the hill, back to the lot for Mary

Mary was an interested add from Sandman – Spell the alphabet on your six with leg movement.  Probably more than brain could comprehend @ 6:13 am but was different and I liked it! Thanks for the new material

CoT

 

 

Location: Gridlock
Date: 04/24/2019
Time: 05:30a – 06:15a
Weather: 58 degrees, light breeze

VQ: Red Flanders
PAX: 5 – Red Flanders (VQ), Zebra, Lincoln Log, Sous Vide, Dot Matrix

Introduction

The “Dead to Red” is a relay race run in teams of ten in Jordan each spring.  the race is 240 Kilometers long and must be completed within 24 hours. This work out is a shout out to some friend I know that have completed the race the past two years.  (Besides, the name seemed fitting for my VQ, given my F3 ‘handle’)

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

Michael Phelps 6x ic
Frankenstein’s 6x ic
Grass grabbers 6 7x ic
BBS 6x ic

The THANG

“Dead to Red”

The stations were set approximately 25 meters apart from bottom to top of the parking lot. The workout was set up relay style, started with one PAX at each station and 2 Pax at station 4.

Once the workout was set in motion, the ‘extra’ Pax at station 4 ran down to station 1 and ‘tagged’ sending the working PAX up to the next station to begin new work and sending the next PAX to the third Station.

Continued relay rotation until five complete cycles were finished making for 120 reps total at each station and approx. 500 meter run for each PAX.
Station one “Over the hump” merkins (w/coupon) 3 level, 3 incline, 3 decline, 3 level; repeat (total 24 merkins)
Station two “Gas pump hammers”; seated on coupon, one gas pump, one two count American hammer (1) 24x
Station three “Camel squats”; start on coupon, step off to right with both feet, step back on with both feet and squat (1), alternating left/right. 24x
Station four “Inside out” Mt. climbers; Right knee to left elbow, left knee to right elbow, right knee wide out to right elbow, then left (1) 24x

COT

PAX: Oshag (Q), Un-named PAX that runs his mouth too much, Sous Vide (respect), Belay, Seal Pup, FNG (Cubbie), Linc, Ollie

Warm Up: Arm stretches – getting them ready, butt kickers, Frankensteins, high knees and a mosey to the basketball courts for…

…The Thang: Modified Deck of Death

Hearts – Gas Pumps

Clubs – Bobby Hurleys

Spades – Suicide – sideline, FT lane, and far sideline

Diamonds – we hate the diamonds. Sitting in the deck all shiny and proud knowing their about to make you suffer – Catalina Wine Mixers

Any 5 card = 5 Burpees

Jokers = Circle burpees – called out names while doing a burpee for each PAX. Second Joker = Herkens and we went around 2 times

We were so jacked we finished early and ran an extra long suicide and used the benches to get in a little more leg work.

Welcome, Cubbie!!

COT

 

 

Location: Gridlock
Date: 04/22/2019
Time: 05:30a – 06:15a
Weather: 46 Degrees and Calm

Q: Lincoln Log
PAX: 12! – Dot Matrix, Dough Boy (DR PAX), Bread Bowl (DB’s son), Lincoln Log, Oshag, Red Flanders, Ronaldo, Sous Vide, Zebra and 3 FNGs, SEAL Pup, Maestro, and Belay

Introduction

This makes 6 FNGs in the last 2 weeks. FWIW, I expected 4 this morning so I ran through the basics of F3, but didn’t dig too far in. Once the flood of cars poured in at 4 min til, I just got excited to get things started. So much so, we did a Name-O-Rama and I didn’t even say my own name. I just went right into the first workout when it got back to me. No worries though, Oshag set things right.

Warm-o-rama

Michael Phelps – 10 IC
Grass Grabbers – 12 IC
Copperhead Squats – 14 IC
SSH – 15 IC

From here we moseyed to the lower tennis courts, paired up and lined up at one end of the courts. At this point we went through the 5 Core Principles.

Tha Thangs

Dora Alarms

We did a traditional Dora 1-2-3 with
– 100 Merkins
– 200 Squats
– 300 LBCs
One PAX worked while the other PAX did a suicide sprint out 1 court, back and out 2 courts, 3 burpees and sprint back. Switch and repeat as needed til done.

Once done with Dora 1, PAX picked up the 6 or held plank til all groups were finished with Merkins.

Then we did ALARM 1 for 6 min, AMRAP with
– 15 Overhead Claps
– Broad Jump out 2 courts
– 5 BBS
– Karaoke back
– 5 Merkins

Dora 2

ALARM 2 for 6 min, AMRAP with
– 10 Shoulder Touches – 2 ct
– Lunge out 2 courts
– 10 Gas Pumps
– Bernie Sanders back
– 10 Sous Vides – 2 ct

Dora 3

Then we moseyed back to the AO.

Name-O-Rama

We wrapped up with a name-o-rama and named our latest FNGs. Oshag went through the principles again and closed us out in prayer.

Cot

Location: Gridlock
Date: 04/20/2019
Time: 07:00a – 08:00a
Weather: 43 Degrees and Misty

Q: Hanz & Franz
PAX: 17 – Barney Fife, Count Chocula!!, Duggar, Hanz & Franz, Kisses, Lincoln Log, OG, Ollie, Oshag, Red Flanders, Radio, Ronaldo, Sous Vide, Triceratops, Yanni, Zebra and Tommy Boy (DR PAX)

Introduction

A Disclaimer was given, and then we did a Count and Name-o-Rama.

Warm-o-rama

Tha Thang

4 Railroad Ties awaited us in the back of Sous Vide’s Truck. The PAX split into 4 even groups, by size as best as possible.

Grab a Tie and start walking.

Ruck 0.5 Miles to the hill by the new pond, drop the tie.

Run down the hill, back up, do 5 burpees. 5 Times.

Pick up the tie, Ruck 0.33 Miles and drop the tie.

100 Squats

Pick up the tie, Ruck 0.43 Miles and drop the tie.

100 BBS

Pick up the tie, Ruck 0.1 Miles and drop the tie.

Mosey back to AO and recover.

Name-O-Rama

Cot

Location: Gridlock
Date: 04/18/2019
Time: 05:30AM – 06:15AM
Weather: 60’s and felt great!

Q: Zebra
PAX: 7  – Lincoln Log, Duggar, Sous Vide, Red Flanders, Dot Matrix, Tampa Libra (From F3 Nashville) and Zebra

Warm O Rama
15 Michael Phelps IC
20 SSH IC
15 Imperial Walkers IC
15 Hillbillies IC
15 Copperhead Squats IC

PAX moseyed to the top of the parking lot

The Thang:

Elevens
PAX did elevens with merkins and BB Sit ups. Started with 1 merkin, then bear crawled 20 yards to complete 10 BB Sit ups then lunge walked back to starting spot. 2 merkins – 9 BB Sit ups. etc. (Note to all…protect your rear end in the upper lot and on BB Sit ups. Q definitely re-aggravated/cut his rear end on those today and….ouch)

• Pax each grabbed a coupon and moseyed to the basketball courts
  

Wilt Chamberlain – Everything adds up to 100 for Wilt’s 100 pt game
Round 1 – We ran from one baseline to the next, then stopped to complete 25 lbc’s, then back to the first baseline and 25 squats (weighted with coupon). 4 rounds to complete 100 total reps (not 5 as Duggar suggested – math is hard)

Round 2 – Same thing with 25 flutter kicks and 25 coupon curls. 4 rounds to complete 100 total reps

• Pax moseyed back to upper parking lot with their coupons

Finisher
There was a little groaning when the Q announced we would finish by repeating Elevens with merkins and BB Sit ups to end our beatdown. Running between instead of bear crawls and lunges

End in COT

Where:   Paddock AO

When:   4/17 @ 5:30 am

Pax:   White Wall (Q), Duggar, Fragile and Sandman (Started the workout as FNG)

We began the WO with some core principles and an introduction for our FNG.  Very glad to see some new faces at the Paddock

Warmup

20 x SSH

10 x GrassGrabbers

5 Walkout merkins

Couple of Leg warmups to stretch

Off for a .5 mile mosey

20 Merkins

Back to the lot for another .5 mile

The Thang

Since Wednesday is our running AO we decided to use the F3 Workout deck mixed with a bunch of running.  We would draw a card…do the thang…then make a lap around the lot and back for another card.  The list of movements are as follows with a roughly 120 yd run in between each movement

9 x Ranger Merkin

5 x Oblique Crunch – 2 as 1

12 x Smurf Jacks

6 x Hand Release Merkin

Backwards run for half the lot and back

8 x Run stance jump squat – 2 as 1

9 x Low slow squat with a pause

100 x SSH done in Cadence

12 x Shoulder taps – 2 as 1

10 x Incline Merkin

13 x Merkins

Finish with 50 LBCs

We finished with Name o Rama and have dubbed the FNG as Sandman (Welcome!)

CoT

Location: Gridlock
Date: 04/16/2019
Time: 05:30a – 06:15a
Weather: 39 Degrees and Calm

Q: Lincoln Log
PAX: 6 – Lincoln Log, Ollie, Red Flanders, Sous Vide, Zebra and an FNG (Michael Powell, to be named)

Introduction

This was the second day in a row with an FNG. I took some time at the beginning to reiterate the you-vs-you mentality, to give it your all but modify as needed. I talked about the Three F’s and mentioned F3’s M.O. to give everything a crazy name. Speaking of crazy names, we headed into the warmup…

Warm-o-rama

Abe Vigodas – 12 IC
Imperial Walkers – 14 IC
Frankensteins and a short jog

Tha Thangs

RING AROUND THE MARY

The PAX circled up at 4 stations, with the remaining PAX in the middle of the circle. Each station had a different exercise; after completing the reps, the PAX rotated to the next station, including rotating through the middle of the circle for 2 sets of Mary.

Station 1: Coupon Rows
Station 2: Coupon Squats
Station 3: DB Snatch
Station 4: Coupon Presses

12 reps were performed at each station, while PAX in the middle worked continuously. PAX called out DONE at 12 reps, but continued to work at their station until all PAX called out DONE. Then we rotated until all stations were completed by each PAX.

We did this for 2 Rounds. Mary for the 1st round was BBS and 2nd was American Hammers.

Farmer Mary Had Forearms Like Popeye

PAX paired up with who they were next to. Each group grabbed a pair of coupons and went to one end of the shelter. With the coupons laying down, we picked them up and carried them by the center web, pinching it between our fingers.

PAX 1 – Farmer Carry, down and back, 2x.
PAX 2 – 10 BBS and hold plank until PAX 1 returns.
Switch and Repeat

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 AmHams (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat

RING AROUND

The PAX circled up at 4 stations again, with the remaining PAX in the middle of the center. PAX did the work and rotated through.

Station 1: Coupon Deadlift
Station 2: Coupon Step-ups – 8 reps
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls

Same rep scheme as the first.

We did this for 2 Rounds. Mary for the 1st round was Scissors and 2nd was V-Ups.

Farmer Mary

PAX paired up again with 2 coupons per group.

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 V-Ups and hold plank until PAX 1 returns.
Switch and Repeat

PAX 1 – Farmer Carry, down and back, 3x.
PAX 2 – 10 Scissors (2-ct) and hold plank until PAX 1 returns.
Switch and Repeat

RING AROUND

The PAX circled up at 4 stations one final time, with the remaining PAX in the middle of the center. PAX did the work and rotated through.

Station 1: Coupon Deadlift
Station 2: Coupon Presses
Station 3: Coupon G20s (ground-to-overhead) – 6 reps
Station 4: Coupon Curls

Same rep scheme. Mary was Molly.

Name-O-Rama

We wrapped up with a quick name-o-rama, and I ran through the 5 Core Principles. The last of which is…

Cot

Location: Gridlock
Date: 04/15/2019
Time: 05:30a – 06:15a
Weather: 39 Degrees with Crazy Wind, Felt Like 30 Deg

Q: Sous Vide
PAX: 4 – Incognito, Lincoln Log, Sous Vide and an FNG (Mike Fulton, to be named)

Warm-o-rama

SSH – 10 IC
Flings – 10 IC
Seal Claps – 10 IC
Frankensteins and Quad Stretches

Tha Thang

Run and Do Burpees

4 Cones were setup at the of the 2nd Tier, the middle of the Top Tier, the far end of the lot and the middle of the 2nd Tier.

Starting at the first cone, each PAX does 20 Burpees.
Then runs to the next cone.
19 Burpees
Run to the next cone.
18 Burpees
…
Keep going ’round and ’round, making left turns like your name is Earnhardt, until you get to the final cone.
1 Burpee

Cot

Where:   Paddock AO

When:   4/12 @ 5:30 am

Pax:   White Wall (Q) and Barney Fife

God blessed us with a fine morning to go do work!  He held the rain off til just moments after we had finished.

Warmup

Some simple OYO stretching then on into a run.  Roughly a mile and a half run with stops at the bottom of the hill, head of the walking trail, base of the grass hill then back at the lot to do 25 air squats each time for a total of 100 reps.

The Thang

A simple Dora with 1 guy working while the other ran the hill to the bottom and back to the shelter.  Total reps as follows

50 pull ups

100 merkins

200 bench dips

300 LBCs

I figured roughly another mile and a half  + worth of running up and down the dreaded hill.

CoT

Feeling very thankful today to be blessed with the ability to go out and do this and good men to come out and push each other to be better physically and mentally

PAX: Oshag (Q), Red Flanders, Sous Vide (respect), (Broke) Zebra

Warm Up: Arm stretches – getting them ready, Grass grabbers (those hurt after the flippin tire debacle from Wed), Frankensteins and a mosey to the basketball courts for…

…The Thang: Modified Deck of Death

Hearts – Gas Pumps

Clubs – Bobby Hurleys

Spades – modified suicide using the free throw lane lines and the sidelines

Diamonds – we hate the diamonds. Sitting in the deck all shiny and proud knowing their about to make you suffer – Catalina Wine Mixers

Any 5 card = 5 Walk-out burpees

Jokers = Circle burpees x 2 – called out names while doing a burpee for each PAX x 2

COT

Oh, Zebra broke himself thinking he was young and could go ski jumping so he modified EVERYTHING!! Took ‘you vs. you’ to a whole new level.

 

PAX: Oshag (Q), Sous Vide, Cheesecurd (Charlotte PAX)

Beautiful morning, my phone said 51 degrees my car said 46 degrees. It was somewhere between 45 -52 degrees this morning. OG fought the sandman and lost so he notified us about 3:45 the master Q was off – little did he know I was also awake about that time. So, making up for the fart sack the day before, I took the Q. Cheesecurd was in town from Charlotte so it was good to have an out-of-towner to join the cook and me today.

Warm Up:  Nothing special, arm swings, Frankensteins, butt kickers, walking quad stretches and slow lunges. A quick mosey around the parking lot and we were off for The Thang.

The Thang:

Hills – we love em. One PAX on top, one runner, and one at the bottom.

Round 1 – bottom – Plank Jacks, Runner – sprint up (and down), top – jump squats — Repeated about 3 times

Round 2 – bottom – Mary, Runner – Lunges up (and down), top – Herkens — Repeated about 3 times

Round 3 – Altogether – Sprint up, 10 Star Jumps, Sprint down, 10 Squat Jacks — Repeated 3 times

Mosey back to the parking lot where the flippin tire was waiting for us. Took turns flipping the flippin tire while the other PAX rotated through an exercise of their choice. Also used a couple of flippin dumbbells to keep us occupied. We flipped the flippin tire until flippin 6:15 when we were flippin tired so we flipped the flippin tire into the back of Sous Vide’s flippin trunk until flippin next time.

Ended in a COT (you thought I was gonna say flippin).

When:   4/10 @ 5:30 am

Where:   Paddock AO

Pax:   Lincoln Log, Fragile and White Wall (Q)

Warmup

Just some quick leg stretches to loosen up

The Thang

The idea today was to stay with Wednesday being the running AO while still getting some work in.  We start with a workout then off for a 1/4 run then another workout and another 1/4 mile run and so to reach a mile out.  A little extra work just past the mile marker then turn around and same coming back.

Starting at the parking lot

50 Bench dips

1/4 mile run

50 Air squats

1/4 mile run

50 American Hammers 2 as 1 done as a 4 count in cadence to 25

1/4 mile run

50 Shoulder taps

1/4 mile run

50 Walking lunges

1/10 mile jog to do 100 LBCs

1/4+ mile run

25 Merkins

1/4 mile run

25 Jump Squats

1/4 mile run

10 Burpees … careful on the way down, you might chip a tooth (or 4) hitting the ground.  Sorry Linc

1/4 mile run

25 BBS to finish back at the parking lot

CoT

Where:   Paddock AO

When:   4/9/19 @ 5:30 am

Pax:   Duggar (Q) and White Wall (Q)

Warm up

We don’t need no stinking warm ups

The Thang

2 rounds of each workout set then move on to the next spot:

Four Corners – 50 air squats, 100 LBCs, 50 SSH and 4 rounds of Merkin Box Crawl (patent pending, consists of a merkin and bear crawl 4 count forward, merkin then side shuffle still in the crawl plank, merkin then crawl bear back 4 count, merkin then shuffle back to starting position as 1 round)

5 Chuck Norris merkins, 10 PU, 15 bench dips then run to the bottom of the hill and back

5 Diamond merkins, 10 lunges 2 as 1, 25 Freddy Mercury then run to the bottom of the hill and back

50 calf raises, 30 BBS and 15 box cutters

It was a perfect morning in the gloom.  Glad to see some warmer weather make it to the bluegrass!

Location: Gridlock

Date: April 8, 2019

Weather: Probably a little over 60 degrees. Little to no wind, a little humid but not enough to be a problem.

PAX: (4) Red Flanders, Incognito, Oshag, and Sous Vide

Q: Incognito, last minute – made this up on the fly.

Warmup: Abe Vgoda, Hillbillies, Planks & Downward Dog Calf Stretch, Frankensteins and Arm Circles.

The First Thang: Mosey to the far end of the 1st level of the parking lot, we moseyed across the lower level, then up to the 3rd level and across; we stopped at each light pole (8 stops) and did the following:

20 Merkins

20 SSHs

20 Tricep Dips

20 Air Squats

Some PAX were struggling with the Merkins, I guess we need to do more of these – I’ve NOTED for future WO’s!

The Second Thang: We gathered up by the shelter to the left of the flag pole and used the curb for various exercises.

Stepup leg hops – 30 seconds left, 30 seconds right

Stepup leg lifts to elbow – 30 seconds left, 30 seconds right

Side stepup leg lifts to elbow – 30 seconds left, 30 seconds right

Toe-taps to the top of the curb – 45 seconds

Towel hops side-to-side over a crack in the walkway – 45 seconds

On your back holding feet 6” off the deck, head on the ground – 45 seconds

Skaters, side-to-side – 45 seconds

Groucho walk back and forth – 45 seconds

On your back holding feet 6” off the deck, holding chin to chest – 45 seconds

Squat jacks – 45 seconds

Jump squats – 45 seconds

On your back holding feet 6” off the deck, lifting head slowly from ground to chin on your chest – 45 seconds

CoT and then we were done.

Location: GRIDLOCK

Date: 4/6/2019

Time: 7:00am-8:00am

Weather: Warm 😊

PAX: OG, Red Flanders, Sous Vide, Hertz, Lincoln Log, Duggar, Hanz and Franz, My Boy Blue, Ollie, Incognito, Disconnect, Triceratops, Kisses, Axeman, Tigger, and Chesty

Q: Triceratops (VQ) / Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

15 Abe Vigoda’s – IC

15 Grass Grabbers – IC

10 Finkle Swings – IC

10 Small Shoulder Circles – IC

10 Reverse Small Shoulder Circles – IC

The Thangs

21’s

SSH – 21 IC
The first 4 were counted out loud and the PAX continue until 21.  If all PAX fail to stop at the exact same time, everyone does 10 burpees and then we repeat.  We ended up doing 20 burpees total.

Burpee Mile

We ran .25 miles stopped for 12 Burpees. Repeated this until we ran 1 mile and Completed 48 Burpees.

Dora theme with the Hill of Death

Partner up.  One PAX completes exercise going up the hill and down while other “plays with the coupons”.

While one partner was doing Big Boy Sit-ups the other Bear Crawled up hill and Crawled Bear down then switch. Continue until 200 Big Boys were completed.

BREAK – 20 Coupon Bench Press each

Next was 200 Coupon Curls and Bernie Sanders up hill and Mosey back down.

BREAK – 20 Coupon Bench Press each

Next was 200 Squats and AYG uphill Mosey down X2.

We put the coupons back in their home and then all PAX raced OG back to where it all began.  The punishment if OG wasn’t the last back was 5 burpees, so that’s what we finished with.

COT

Where:    Paddock AO

When:     4/5/19 @ 5:30 am

Pax:     Fragile, Duggar and White Wall (Q)

Nice drizzly and fairly warm morning at the Paddock.  I think all Pax involved will gladly trade a little rain for warmer than freezing temps these days!

Warmup

Very quick today with 20 SSH and some leg swings and varios OYO stretches then off for an easy 1/2 mile mosey with a brief stop at midpoint for 10 Merkins

The Thang

We jumped into the F3 Deck O Pain this morning.  An attempt to get all the way thru was thwarted by some of the larger rep counts.  Not positive that all the movements were performed as prescribed but we got close!

4 – Bulgarian split squat

20 – Butt kickers, 2 as 1

10 – Merkins

30 – Am Hams

Sprint to the bottom of the hill and back (all sprint cards performed the same)

6 – Air squats

100 – Arm circles

3 – Chuck Norris merkins (this one will be used again for sure)

8 – Slow Squat

13 – Merkins

9 – Ranger Merkins

18 – High knees

13 – Squats

8 – Backwards Lunge

Sprint

8 – Heels to heaven

100 –  SSH,  Sorry Fragile

Sprint

100 – Flutter Kicks

12 – Freddy Mercury 4 count

22 – Split Jack

9 – Low Slow Squat w/ pause

11 – Shoulder tap 2 as 1

12 – Diamond Merkin

13 – Mountain Climbers 2 as 1

5 – Hand Release Merkin

100 – Calf Raises

CoT

 

Location: Gridlock

Date: April 3, 2019

Weather: Probably a little over 40 degrees. Little to no wind and dry, felt great overall.

PAX: (4) Barney Fife, Whitewall, Lincoln Log, and Incognito

Q: Incognito

Warmup: Abe Vigoda, Michael Phelps, Frankensteins, Downward Dog Calf Stretch, and PAX individual assorted leg stretches.

The Thang: The entire WO was rotating through 5 different exercises, each 10 reps:

Burpees

Run Stance Squat Jumps

Merkins

Air Squats

Pike’s Peak

We ran the full track around Shillito (around 2.5 miles) – stopping every 40 seconds to do 1 of the above exercises, rotating per the above order.

That’s literally it…super basic.

Closing: Name-o-Rama

CoT: Prayer requests and a heart of gratitude.