Tag: backblast

Location: Gridlock
Date: 2021-12-06
Weather: Rain and lightning

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

Warm-O-Rama
Not an easy day to roll out of bed when you hear the wind blown rain thrashing against the windows. 3 HIMS persevered to show up today Rain or Shine.

Warm up with arm stretches, Copperhead squats IC, Finkle Swings IC, Grass Grabbers IC

Tha Thang
40 minutes of EMOM with range of reps for pax to modify.
Rotation of Arms/Legs, Core and Cardio including:
Merkins, LBC’s, Line Jumps, Squat Press, American Hammers, Side Straddle Hop, Curls, Superman’s, Jump Rope, Burpees, Heel Touches, High Knees, Lunges, Plank Hold, Flutter Kicks, Pickle Pounders, Skaters, Wall Sits, Freddie Mercury’s and Shoulder Taps

End in COT

Location: Birds Nest
Date: 2021-12-06
Weather: 54, rain

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
No warm o rama

Tha Thang
1 minute step ups
1 minute side lying leg lifts (switch sides at 30 second mark)
20 deadlifts
15 squats
45 sec squat hold
1 minute calf raises
1 minute outlaws (switch rotation at 30 sec mark)
20 alternating lunges

Complete all using ruck. Repeat 4 times with 30 sec break between movements.

End in COT

Location: Gridlock
Date: 2021-12-02
Weather: Awesome

Q: Oshag
PAX: 13 – Oshag, Santa’s Little Helper, Incognito, Sous Vide, Raquel, Showcase Showdown, Geppetto, Steve-O, The Janitor, Thin Mint, Axeman, Red Flanders, Possum

Warm-O-Rama
Mosey to basketball courts – stretching and dynos.

Tha Thang
Deck of Life
Spades – modified Celebration of Life using both basketball courts
Diamonds – the dreaded Catalina Wine Mixers
Clubs – Big Boy Sit-ups
Hearts – Dive Bombers

5’s – Modified Burpees – Walmart, One-Legged, Walkout – and 4 count Bear Crawls

Aces – T-Jacks & High Skips

Joker – Indian Run

Didn’t make it through the run, but it was a good beat down anyway. Feeling the smoke now.

End in COT

Location: Paddock
Date: 2021-12-01
Weather: 40

Q: Boo Boo
PAX: 3 – Boo Boo, Whitewall, Wally World

Warm-O-Rama
Random stretches

Tha Thang
Deck of Death (with ruck plate)

Club – curls
Hearts – rows
Spade – kneeling single arm shoulder press (each side)
Diamonds – tricep extensions
FC – 5 burpees (name the song 1 less, name the artist 1 less)
Joker – 5 pull ups, hill run, 5 pull ups

End in COT

Location: Gridlock
Date: 2021-11-30
Weather: 37° clear

Q: Lansbury
PAX: 13 – Lansbury, Axeman, Chewbacca, Steve-O, Boo Boo, Muck, Wally World, Incognito, Sous Vide, Showcase Showdown, Santa’s Little Helper, Oshag, Geppetto

Warm-O-Rama
Was there even one? Ring of Fire+Dynamic warm-up

Tha Thang
Mosey
AMRAP: 5 pull-ups, 10 Dead Bugs, 15 Squats, 20 LBCs, and parking lot mosey. Most PAX performed 7-9 cycles.
Mosey
5 minutes Pilates

End in COT

Location: Gridlock
Date: 2021-11-29
Weather: 26 and clear

Q: Lansbury
PAX: 9 – Lansbury, Geppetto, Steve-O, Possum, Axeman, Muck, Sous Vide, Oshag, Santa’s Little Helper

Warm-O-Rama
Dynamic warm-up

Tha Thang
Half Mile ruck
Sevens doing split squats and hand release merkins
10 minute emom of squat presses and little baby crunches
Half mile ruck

End in COT

Location: Birds Nest
Date: 2021-11-29
Weather: 23, clear

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
No warm o rama

Tha Thang
Mumbleruck for duration

End in COT

Location: Gridlock
Date: 2021-11-13
Weather: Partly cloudy 35°

Q: Hertz
PAX: 7 – Hertz, El Fed, Raquel, Chewbacca, Muck, Incognito, Sous Vide

Warm-O-Rama
Pax picks 20 exercises, 5 reps of each for warm up.

Tha Thang
Pad take turns rolling a 20 sided dice to select workout. Roll again for reps. Under 10 for reps = 10. 20= 25. Keep going until all 20 exercises have been completed.

If doubles are rolled, plank up in a circle and pass the 60# kettle bell around twice.

11s to finish up. Bernie up the hill to half burpees. Crab walk down to jump lunge.

End in cot.

End in COT

Location: Gridlock
Date: 2021-11-27
Weather: Brisk but nice at 30 degrees

Q: Axeman
PAX: 13 – Raquel, The Janitor, Oshag, Radio, Sous Vide, Zebra, Possum, El Fed, Hertz, Muck, Santa’s Little Helper, Subject Matter, Axeman

Warm-O-Rama
Mosey to basketball courts for some SSH’s, Grass-grabbers, Frankensteins and various dynamic stretches.

Tha Thang
Forget small business Saturday, we got all the coupons! PAX headed to the coupons at the football field for some tabata. 4 rounds of curls, coupon squats, box cutters, overhead presses, coupon lunges, grave diggers and speed humpers. We then moseyed to the basketball courts for some vicious circle. PAX moseyed around the perimeter of both courts while one HIM performed 5 reps of an exercise then joined the front of the group while the person in the back headed to the middle for their turn. We did mercan jacks, mountain climbers and big boys. Time was up so we headed back to the flag. Everyone had a great time!

End in COT

Location: Foxhole
Date: 2021-11-27
Weather: Low 30s

Q: Animal Style
PAX: 1 – Animal Style

Warm-O-Rama
Assorted stretches

Tha Thang
Deck of Death:
♦️- coupon pull through x 2
♥️- man makers
♣️- coupon curls x 2
♠️- coupon step up x 2
Face cards- triple sit up (cap’n crunch)
🃏(3) – bear crawl/lunge walk/overhead claps x 60

Posted (solo again) to work off the Thanksgiving dinner and multiple leftover plates eaten yesterday. Still ended in COT; stay safe everyone!

End in COT

Location: Paddock
Date: 2021-11-24
Weather: 30

Q: Boo Boo
PAX: 4 – Boo Boo, Spam, Sous Vide, Whitewall

Warm-O-Rama
Random stretches

Tha Thang
Mile mosey then exer-dice for duration of time.

End in COT

Location: Gridlock
Date: 2021-11-23
Weather: 21 clear and cold

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, Zebra, The Janitor, Oshag, Possum, Lincoln Log, Showcase Showdown, Raquel, Muck

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the baseball entrance and did three sets of box jumps and donkey kicks. Mosey to end of lot and did 10 Welsh dragons. Truck push! Two in the truck, two pushing for 30 seconds, two doing SSH’s, two doing mountain climbers and two doing squats. Two rounds. Finish with partner Rock Paper Scissors. Loser did 3 burpees then 4, then 5 and back down.

End in COT

Location: Gridlock
Date: 2021-11-22
Weather: 36 degrees

Q: Incognito
PAX: 9 – Santa’s Little Helper, Oshag, Muck, Possum, Zebra, Sous Vide, Chewbacca, Axeman, Incognito

Warm-O-Rama
Packs on – squats while waiting for Zebra and Oshag; both of whom were tardy.

Tha Thang
Ruck, stopped a couple times for Merkins and Squats
While rucking had nice discussion about Turkey Day traditions, favorite Turkey Day food, etc.
Made it all the way around with a couple minutes left
We used those minutes for the following
10 Merkins
25 Curls
10 Overhead Press

End in COT

Location: Birds Nest
Date: 2021-11-22
Weather: 34

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
2 miles of goat trails around the stadium. Watch counted an elevation gain of 850 feet.

End in COT

Location: Foxhole
Date: 2021-11-20
Weather:

Q: Lansbury
PAX: 6 – Lansbury, Fergie, Animal Style, Boo Boo, Wally World, Lincoln Log

Warm-O-Rama
Snip Talk

Tha Thang
2:1 light run
Dora
Equipment test

End in COT

Location: Gridlock
Date: 2021-11-20
Weather: 29 and clear

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, The Janitor, El Fed, Oshag, Muck, Possum, 49er, Axeman, Raquel

Warm-O-Rama
Mosey to basketball court. SLH ran.
Lots of dynamic stretches.

Tha Thang
Mosey to big hill by LCA. SLH ran.
Did 11’s on hill. Burpees up top and squats at bottom. Mosey to coupons at football field. Groups of two. 100 curls while partner ran to other side and back. 100 dips and 100 chest press. SLH ran even more and had fun! Got into two teams of five and ran a relay. Both teams were on opposite corners of a 40 x 40yd square. When finished, made grid a 30×30 and ran again. 20×20 and 1×1. SLH ran again and beat everyone. Mosey back to flag. SLH got in a ton of running and hill work. She even stole some cones that marked our grid. She had a great morning as we all did!!

End in COT

Location: Gridlock
Date: 2021-11-18
Weather: Animals were pairing up

Q: Muck
PAX: 10 – Possum, Wally World, Sous Vide, Oshag, Red Flanders, Santa’s Little Helper, Incognito, The Janitor, Raquel, Muck

Warm-O-Rama
Michael Phelps
Runners stretch (switch)
Tricep pulls (switch)
Cross feet, bend and hang (switch)
Quad pulls (switch)
Grass grabbers (IC)

Tha Thang
Ring of Fire (90 seconds on, 30 seconds off, rotation). We got through 16 stations or so.

1. Bentover Rows w/ coupon
2. Box cutters
3. Jump Rope
4. Mercans w/ rotation
5. Squats w/coupon
6. Big Boy Situps
7. Lunges w/ twist
8. Curls w/ coupon
9. Overhead press w/ coupon
10. Dips
11. Coupon swings
12. Step ups

Two laps in the rain around inner loop of parking lot .

It was raw, so we did most of the work in the shelter, listening to classic jams.

End in COT

Location: Gridlock
Date: 2021-11-16
Weather: High 30s

Q: Wally World
PAX: 13 – Wally World, Oshag, Boo Boo, Czekov, Steve-O, The Janitor, Muck, Sous Vide, Possum, Incognito, 49er, Showcase Showdown, Axeman

Warm-O-Rama
Various stretches

Tha Thang
At the bottom of the parking lot hill we did ab exercises; at the top of the hill we did leg/arm exercises.

End in COT

Location: Paddock
Date: 2021-11-17
Weather: High 50s, pretty windy

Q: Wally World
PAX: 4 – Wally World, Boo Boo, Sous Vide, Raquel

Warm-O-Rama
Various stretches

Tha Thang
Build up of 7 exercises – started with exercise 1, then ran up and down the hill, then did exercises 1 & 2, then ran up and down the hill, etc. We did 22 reps of each exercise.

1. LBCs
2. Squats
3. Mericans
4. Crunch extenders
5. Lunges (1 is 1)
6. Dips
7. American hammers

End in COT

Location: Gridlock
Date: 2021-11-15
Weather: “When it is dark enough, you can see the stars.” Ralph Waldo Emerson

Q: Muck
PAX: 7 – Chewbacca, Zebra, Possum, Oshag, Sous Vide, Muck, Santa’s Little Helper

Warm-O-Rama
Just roll.

Tha Thang
Impromptu Q.
Six stations of 20 squats, 20 mercans.
2.2 mile loop.
Mumblechatter along the way.

End in COT

Location: Foxhole
Date: 2021-11-13
Weather: cold

Q: TStark
PAX: 4 – Boo Boo, Fergie, Animal Style, TStark

Warm-O-Rama
stretches
jogged around parking lot

Tha Thang
Frankensteins
bear crawls
empirial walkers
lunges

Jacobs ladder
-run downhill and back pedal up whilst partner does merkins ×2
-downhill and side shuffle back whilst parner does squats×2
-downhill and lunges uphill whist partner does burpees×2
-downhill and sprint uphill whilst partner does baby crunches*2

Coupon workout
overhead presses
bend over rows
kettle bell swings
goblet squats
thrusters
chest presses
step up and down leg workout

plank
Mary

End in COT

Location: Gridlock
Date: 2021-11-11
Weather: 55

Q: Possum
PAX: 11 – Showcase Showdown, Wally World, Incognito, Red Flanders, Zebra, Sous Vide, Muck, Axeman, Boo Boo, Steve-O, Possum

Warm-O-Rama
Stretching, dynos, Grass Grabbers IC, Abe Vigodas IC
Mosey to the shelter by the playground

Tha Thang
Q wanted to see how fit pax really are. Only five exercises, using the standards of the first military fitness test.
Each exercise was specific on how to move, pax was responsible for following instructions. Pax recorded numbers on each to get final score.
Pull Ups – as many as you can
Squat Jumps – as many as you can
Push Ups – as many as you can
Sit Ups – As many as you can in two minutes
300 hundred yard run – out and back five times by 60 yards each
Soundtrack of military and patriotic music

End in COT

Location: Gridlock
Date: 2021-11-09
Weather:

Q: Steve-O
PAX: 15 – Axeman, Chewbacca, Oshag, Sous Vide, Zebra, Lincoln Log, Showcase Showdown, Possum, Wally World, Muck, Incognito, Raquel, Red Flanders, The Janitor, Steve-O

Warm-O-Rama
Michael Phelps, Copperhead Squats, Grass Grabbers, Down and Whats Up Dawg?

Tha Thang
Burpees, Peter Parkers, American Hammers, Catalina Wine Mixers, Coupon Squats, LBCs, Curls for the Girls, Lunges, Squat Thrusters and Mountain Climbers, ended time with BROPEES.

End in COT

Location: Gridlock
Date: 2021-11-08
Weather: 33 and clear

Q: Sous Vide
PAX: 4 – Sous Vide, Chewbacca, Possum, Incognito

Warm-O-Rama
None

Tha Thang
Rucked and talked.

End in COT

Location: Birds Nest
Date: 2021-11-08
Weather: 34

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
1 down and back on the stairs on the football side of the stadium = 440. Completed 6 sets for 1,320 steps

End in COT

Location: Gridlock
Date: 2021-11-06
Weather: A lovely cold

Q: Oshag
PAX: 10 – Oshag, Santa’s Little Helper, O’ Papa, Raquel, Sous Vide, 49er, Axeman, Chewbacca, Radio, Possum

Warm-O-Rama
Stretches, mosey to basketball court, Dynos

Tha Thang
Started with Celebrations of Life on the basketball court. Stopped at each line for exercises based on the number of FT misses. Exercises included Merkins, Mtn Climbers, T-Jacks, LBCs, Supermans, stuff like that.

After a few rounds, we moseyed to the football field for a little coupon work. 20 Curls at the top, Rifle Carry to get to the bottom and back up. Coupon exercises at the bottom. After a few rounds, finished with ManMakers and put the coupons away.

Returned to the basketball court to finish the beat down with more Celebrations.

Mosey back to the flag.

End in COT

Location: Foxhole
Date: 2021-11-06
Weather: Chilly – 28°

Q: Zebra
PAX: 2 – Mule, Zebra

Warm-O-Rama
Stretch oyo as needed

Tha Thang
Ladder work around the parking lot. Mosey between medians and climb the ladder adding 5 reps each time
1st round: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 shoulder taps

2nd round: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH claps, 25 LBC’s

Finished with mumble ruck and 50 weighted step ups

End in COT

Location: Gridlock
Date: 2021-11-04
Weather: A balmy 29 degrees, AKA Steve O shorts weather

Q: Raquel
PAX: 9 – Raquel, Incognito, Zebra, Axeman, Red Flanders, Possum, Steve-O, Sous Vide, Wally World

Warm-O-Rama
Mike Phelps
Arm Circles
Arm crossover
Up and down dog, reach for the sky
Grass Grabbers IC x10

Tha Thang
Q DJ’d the beatdown with spooky tunes commemorating the Halloween season. Pax paired up in teams of 2 and brought some coupons down to the flag. Team members alternated: 1 member performed amrap reps until relieved by team member. Other member moseyed 60 yds, performed 1 burpee, moseyed back 60 yards to relieve the other member.

A(rm exercise) – 150 curls
L(eg exercise) – 150 weighted calf raises
A(bs exercise) – 150 2×1 freddie mercury
R(exercise) – 50 rock a bye babies
M(exercise) – 150 mini hair burners

A fun time was had by all…

End in COT

Location: Paddock
Date: 2021-11-03
Weather: 27

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Weird Science, Whitewall, Sous Vide

Warm-O-Rama
Various arm and leg stretches

Tha Thang
Round 1: murder bunnies down the parking lot and complete 5 box jump burpees. Murder bunnies across parking lot and complete 5 box jump burpees. Repeat.

Round 2: OH carry down the parking lot and complete 5 OH squats. OH carry across parking lot and complete 5 squats. Repeat. If you drop the coupon at anytime you do 5 merkins.

Round 3: Farmer carry down parking lot and do 10 2 count flutter kicks. Farmer carry across parking lot and complete 10 2 count flutter kicks. Repeat.

Round 4: murder bunnies down parking lot and do 10 nose breakers. OH press across parking lot and do 10 nose breakers. Murder bunnies down parking lot and do 10 nose breakers. Murder bunnies across parking lot and do 10 nose breakers.

1 min. high plank.

End in COT

Location: Birds Nest
Date: 2021-11-01
Weather: 41

Q: Weird Science
PAX: 2 – Weird Science, Boo Boo

Warm-O-Rama
None

Tha Thang
Rucked for duration

End in COT

Location: Gridlock
Date: 2021-11-02
Weather: 41, wet

Q: Boo Boo
PAX: 10 – Boo Boo, Showcase Showdown, Sous Vide, Possum, Oshag, Steve-O, Raquel, Wally World, Zebra, Red Flanders

Warm-O-Rama
Various stretches and then a winding mosey to the shelter

Tha Thang
Rolled the exercise dice for duration with each PAX taking a turn. Last few minutes we played rocham-burpee.

End in COT

Location: Gridlock
Date: 2021-11-01
Weather: Foggy, but clear. Cool, but not cold. Dark, but not really.

Q: Muck
PAX: 4 – Sous Vide, Possum, Axeman, Muck

Warm-O-Rama
None, nil, zero, zilch, nada…

Tha Thang
Seven stations… squats (140), mercans (100), inclines (40), lunge steps (80). 2.4 mile loop.

The rare “all-respect” SPAM morning:

Sous Vide
Possum
Axeman
Muck

End in COT

Location: Gridlock
Date: 2021-10-30
Weather: 55 and drizzly. Ok rainy!

Q: Sous Vide
PAX: 6 – Sous Vide, Axeman, Muck, Chewbacca, Hertz, Raquel

Warm-O-Rama
Prisoner squats
SSH’s
Seal jumps
Flings
Pogo jumps
Skipping
Shuffle
Lunges
Slow and low
Leg raises
Sky divers
Bulldogs
Forward/backward leg circles
Mountain climbers
Single leg mountain climbers

Tha Thang
HIIT – 45 seconds on and 15 off 2 rounds
Mountain climbers
Burpees
SSH’s
Mercans
Jump lunges
Plank jacks
Jump squats
High knees
Plank walks
Butt kickers

Medicine ball work with a partner 1 min. each
Slams
Back to back
Sit ups
Chest pass
Back to back
Overhead squats
Lunge with overhead throw
Underchuck
Side toss
Squat press

Short mosey

End in COT

Location: Foxhole
Date: 2021-10-30
Weather: 50+ – light rain the whole time

Q: Incognito
PAX: 3 – Animal Style, Fergie, Incognito

Warm-O-Rama
A few stretches, then mosey around to get coupons and take them to the small shelter area

Tha Thang
Did old fashioned deck of death:
Diamonds – Coupon Squats
Hearts – Merkins
Spades – Burpees
Clubs – Toe Touch Surfer Jumps
There were 2 jokers – 15 overhead press, 15 curls, 15 bent over rows, mosey around the church, 15 overhead press, 15 curls, 15 bent over rows

Finished by putting coupons back and doing 2 mary exercises:
Flutter Kicks IC
Reverse Crunch IC

End in COT

Location: Gridlock
Date: 2021-10-28
Weather: 50, probably a little cooler

Q: Incognito
PAX: 14 – Oshag, Zebra, Geppetto, Steve-O, Red Flanders, 49er, Sous Vide, Muck, Axeman, Wally World, Possum, Showcase Showdown, Incognito, Santa’s Little Helper

Warm-O-Rama
Before we started the music was already going:
“You’re the Inspiration” by Chicago; and you guessed it, Oshag was loving it and singing along; (see picture above). More great love songs continued throughout the workout!

Did some typical warmups
Moseyed snaking around the parking lot to the top where the coupons are.

Tha Thang
DORA Plus
100 Up and Downs w/Coupon (lifting the coupon from the ground to overhead and back down)
200 Bicep Curls
300 Squats
Finished with time to spare so we added 200 Bentover Rows

This was done in pairs; one doing the exercise, another moseying a little ways out and doin 10 Merkins, then switch.

Had about 4 minutes to spare at the end for Mary
American Hammers
LBCs
BBSs
Flutter Kicks
Mountain Climbers

To coverup the deep and powerful feelings of love that overcame Oshag because of this music he loved he said he didn’t like the music…but we know better!

End in COT

Location: Paddock
Date: 2021-10-27
Weather: 34

Q: Weird Science
PAX: 3 – Sous Vide, Boo Boo, Weird Science

Warm-O-Rama
No warm o rama

Tha Thang
Mumbleruck for duration

End in COT

Location: Paddock
Date: 2021-10-20
Weather: Cool but nice

Q: Weird Science
PAX: 4 – Weird Science, Boo Boo, Wally World, Sous Vide

Warm-O-Rama
Stretch on own

Tha Thang
We headed down to the light poles and at each pole we did some work. There are a lot of light poles so this took the whole time.

P=Pickle Pounders-10
O=Overhead press-10
L=Lunges-10 (each leg)
E=Extensions of the triceps -10
S=Squats-10

End in COT

Location: Birds Nest
Date: 2021-10-25
Weather: 65

Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science

Warm-O-Rama
Random leg stretches

Tha Thang
4 rounds:

12 deep squats
20 deadlifts
1 min calf raises
1 min step ups
1 min Outlaws (switch at halfway)
45 sec sumo squat hold
10 alternating ruck lunges
1 min toe taps (switch at halfway)

End in COT

Location: Gridlock
Date: 2021-10-25
Weather: “Last days of summer”

Q: Zebra
PAX: 5 – Muck, Possum, Geppetto, Oshag, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
100 ruck step ups
Ruck ~1/2 mile with 3 sandbags of 60lbs or more
Two rounds of 25 step ups at first shelter
Ruck to next shelter
Two more rounds of 25 step ups
Ruck ~1/2 mile back to startex
Two more rounds of 25 step ups (250 total)

Two rounds of 20 ruck curls and 2.0 overhead presses

End in COT

Location: Foxhole
Date: 2021-10-23
Weather: Brisk

Q: Animal Style
PAX: 4 – Animal Style, Boo Boo, Fergie, Wally World

Warm-O-Rama
Michale Phelps; lil’ Jon, on ground pull leg in grab toe, leg over twist, hamstring stretch, fold leg over squat, rock squat, roll head/neck, step over gate, rotate hips, arm circles…

Tha Thang
In honor of my last day of 40; pax proceeded to do 40 exercises Tabata style for 40 seconds on each (20 sec rest between); with 1.5 minutes recovery every set of 10. Pax took turns naming the exercise of choice in rotation as we went through the cycles. Finished with 4 minutes of assorted planking.

Name o Rama and COT

End in COT

Location: Gridlock
Date: 2021-10-23
Weather:

Q: Zebra
PAX: 8 – Chewbacca, Czekov, Muck, Radio, Raquel, Pee Wee, 49er, Zebra

Warm-O-Rama
Dynamic stretching

Tha Thang
Pax hauled 3 sandbags of various weight to the pull up shelter.

Working with a partner, 1 pax did max reps of Cindy (5 pull ups, 10 merkins, 15 squats) while the other pax moseyed the parking lot halfway and back then to the road and back, then swapping roles.

While continuing Cindy, teams took turns completing a round of 60×60. 60 seconds of sandbag burpees for max reps with a 60lb sandbag.

After each pax completed one round of 60×60 we hauled the sandbags to the scoreboard.

Jacob’s ladder: pax ran up the hill, completed burpees up and down the ladder from 1 to 7

Pax completed a second round of 60×60

Moseyed back to startex.

Finisher: 5 minutes of Mary. Big Boy sit-ups, American Hammers, flutter kicks, pickle pounders, Freddie Mercury’s

End in COT

Location: Gridlock
Date: 2021-10-21
Weather: Lovely

Q: Oshag
PAX: 12 – Oshag, Santa’s Little Helper, Wally World, Muck, Possum, Geppetto, Steve-O, 49er, Chewbacca, Sous Vide, Axeman, Raquel

Warm-O-Rama
Mosey to the basketball court for a little follow the leader. Shuffles, butt kickers, Frankensteins, Down Dog and Up Dog

Tha Thang
Shooters – 3 at a time for reps and number of Celebrations – we mostly did 3 Celebrations of Life at a time.

Exercises included T-Jacks, Catalinas, Merkins, SSH, Bobby Hurleys, Big Boy Sit Ups and lots of Celebrations.

End in COT

Location: Gridlock
Date: 2021-10-16
Weather: Windy & a little chilly

Q: Wally World
PAX: 8 – Wally World, Muck, Axeman, Radio, O’ Papa, Incognito, Raquel, Possum

Warm-O-Rama
Moseyed to the shelter by the playground
Various stretching
1 merican every time “I feel it” was said during the song “I feel it” by Jon Bellion

Tha Thang
Partnered up – 1 partner did an exercise (AMRAP) under the shelter while the other ran to the road and did 10 high knees, 10 butt kicks, & 5 side straddle hops.

End in COT

Location: Gridlock
Date: 2021-10-19
Weather: 52 and clear

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, Geppetto, Steve-O, Muck, Oshag, Showcase Showdown, Incognito, Red Flanders

Warm-O-Rama
Various dynamic stretches

Tha Thang
Paula Abdul – started at the first light pole at the entrance of the parking lot and ran to the third light pole and did 10 Mercans. We then ran back one light pole and did 20 mountain climbers. We continued this pattern by running two light poles ahead and the then one back for a total of 15 light poles finishing at the top of the parking lot.
Next, we did everyone’s favorite, Welsh Dragon. You start with 4 Bear Crawls, then 1 mercan, then one plank Jack and one set of shoulder taps. Your repeated the process but added 2 until you reached a set of 10. Next, standing broad jumps for about 60 feet and then finished with 6 or 7 hill sprints.

End in COT

Location: Gridlock
Date: 2021-10-18
Weather: Hello Fall 2021, you’re crisper than a new Benjamin. 🙂

Q: Muck
PAX: 8 – Zebra, TLC, Sous Vide, Axeman, Possum, Geppetto, Farva (Lex), Muck

Warm-O-Rama
“Not going to do it… wouldn’t be prudent at this juncture.” Dana Carvey doing George H.W. Bush

Tha Thang
20 squats × 7 = 140 squats
20 mercans × 6 = 120 mercans
20 Incline mercans
20 lunge steps x 4 = 80 lunge steps
2.4 mile loop

Good mumblechatter amongst the Pax along the way…

Pretty good way to start the day!

End in COT

Location: Birds Nest
Date: 2021-10-18
Weather: 40

Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science

Warm-O-Rama
No warm o rama

Tha Thang
Mumbleruck for duration

End in COT

Location: Foxhole
Date: 2021-10-16
Weather: 55, breezy

Q: Boo Boo
PAX: 3 – Boo Boo, Animal Style, Zebra

Warm-O-Rama
Random stretches, mosey to coupons, dynamic stretches

Tha Thang
Deck of Death
Spades – Superman barrel rolls
Diamonds – OH coupon squats
Clubs – alternating lunges (2 is 1)
Heats – open boat rocks
Face Cards – 5 burpees
Jokers – lap around building

End in COT

Location: Gridlock
Date: 2021-10-14
Weather: Foggy

Q: Lincoln Log
PAX: 12 – Lincoln Log, Wally World, Axeman, Geppetto, Sous Vide, Muck, Red Flanders, Showcase Showdown, Steve-O, Raquel, Incognito, Bootlegger

Warm-O-Rama
Dynamic Stretches
Abe Vigodas – 12 IC
Hillbillies – 12 IC
Grass Grabbers – 12 IC
Mosey to back parking lot, next to ball fields.

Tha Thang
Rounds of 19-17-15-13-11 reps:
Merkins
BBS
Squats
5 Burpees
One lap around the lot.

Rounds of 9-7 reps:
Merkins
BBS
Squats
3 Burpees
One lap around the lot.

Mosey back to Startex.

End in COT

Location: Paddock
Date: 2021-10-13
Weather: 54

Q: Boo Boo
PAX: 6 – Boo Boo, Oshag, Weird Science, Sous Vide, Wally World, Whitewall

Warm-O-Rama
Various stretches

Tha Thang
Each corner of the parking lot we did 20 core exercises:

Rounds 1-4
Mountain Climbers
Run to next corner
Dead bugs
Bear crawl to next corner
LBCs
Run to next corner
1 min plank
Crab walk to next corner

Rounds 5-End of WO
Plank jacks
Run to next corner
Big boys
Bear crawl to next corner
20 merkins
Run to next corner
Lunge walk to next corner

End in COT

Location: Gridlock
Date: 2021-10-12
Weather: Pretty good – little bit of rain near the end

Q: Wally World
PAX: 13 – Wally World, Sous Vide, Oshag, Possum, Geppetto, Muck, Red Flanders, 49er, Steve-O, Showcase Showdown, Zebra, Santa’s Little Helper, Incognito

Warm-O-Rama
Various stretching
Listened to the song “I FEEL IT” by Jon Bellion & did a merican every time the words “I feel it” were heard

Tha Thang
Completed a deck of death:
Spades: chest press 2 is 1
Clubs: curls 2 is 1
Diamonds: bent over rows
Hearts: shoulder press
*all exercises done with either a coupon or ruck
Face cards: 5 cockroaches IC
Jokers: some form of running

End in COT