Location: Gridlock 
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm

Q: Sous Vide
PAX: 5 – Count Chocula, OG, Oshag, Sous Vide and Zebra

WARM-O-RAMA

10 SSH
10 Seal Claps
10 Cross Jacks
10 Copperhead Squats
10 Lunges
10 Mountain Climbers

THa THANG

4 stations (teams of 2 sharing reps)

Station 1: 100 Squats (with 65 lb dumbells). While one works, the other runs down (approx 50 yds) and flips tire 4 times (2 forward, 2 back)

Station 2: 200 Merkins. While one works, the other runs 50 yds and does 20 LBCs

Station 3: 200 Step Back Lunges. While one works, the other runs 50 yds and flips tire 4 times (2 forward, 2 back )

Station 4: 200 SSHs. While one works, the other runs 25 yards picks up two 65lb dumbbells and farmer carries 25 yards (total of 50 and leaves them there and runs back. next person runs the entire 50 and then carries the dumbbells back to 25 yard and runs back.

Catalina Wine Suckers

Ladder to 10…
Do 1 Catalina Wine Mixer, Run 50 yds
2 Catalina Wine Mixers, Run 50 yds
3…4…5…6…7…8…9…10… done.

mary

20 American Hammers
1 minute of Dolly / 6″ hold / Flutter Kicks

COT

Location: The Paddock 
Date: 02/04/2019
Time: 05:30a – 6:15a
Weather: 44 Degrees and Calm

Q: Lincoln Log
PAX: 5 – Duggar, Fragile, Lincoln Log, Nickels and White Wall

WARM-O-RAMA

Leg Swings for 20 yds out
Knee Huggers for 10 yds back
Quad Stretches for 10 yds

Grabbed 2 coupons and moseyed to the shelter.

THa THANG

“Batman” WO – 10 reps of the following exercises

• Squats
• Merkins
• Mountain Climbers – 2 ct
• Tricep Dips
• Cross Punch BBS
• Jump Squats
• Side Plank Crunches
• Straight Leg Raises
• Freddy Mercury’s

Repeated for 2 Rounds

DORA

As a group, we completed the following:
100 Pull-ups
200 Merkins
300 BBS
400 Squats

3 PAX worked toward total reps while 2 PAX ran 40 yds (to the volleyball court), did 5 Burpees and returned.
Switch
2 PAX worked while 3 PAX ran out, did 5 Burpees and returned.
Repeat until compete.

1 more round of “Batman”.

2 rounds of 10 reps of Merkins, BBS, Freddy Mercury

COT

Location: Gridlock

Date: February 2, 2019

Weather: Around freezing, maybe a few degrees below. No wind, no precipitation, super foggy. The parking lots and paved walkways had a frozen mist on top of them – kind of like an ice skating rink.

I had planned on using the parking lot a little bit, but instead we spent the whole time on the football field.

PAX: 17

Q: Incognito

Started off with Pledge of Allegiance

Warmup: Grass grabbers, Frankensteins, Michael Phelps, Arm Circles, Copperhead Squats, Monkey Humpers, and Newton’s Cradle.

The First Thang: Route 66 – the greatest road in the world, it’s in America of course

Ran around the circumference of the football field, stopping at each of the 10 light poles to do 1, then 2, then 3, etc. burpees – used the scoreboard as an 11th stop for 11 burpees – making 66 burpees total.

The Next Thang: After proving to everyone that America, NOT France, makes the best wine we did some drills on the football field.

Suicides, Broad Jumps, Lunges, Wheelbarrows, Bearcrawls, were all part of the equation.

The After that Thang: Next we showed how America can win any car race it wants to, such as when Ford went 1-2-3 at the 1966 24 hour at Le Mans. To celebrate we did our own 1-2-3.

We had a start and end point with 3 stops along the way. At each stop we did an exercise: typically the reps were 5 – 10 – 15:

Merkins

Air Squats

Chattarockers

Jack in the Box

Pike’s Peak

Mary’s: Showed that America has the most all-time Olympic medals, actually far more than twice as many as the 2nd country. PAX can all be medal winner if they try hard enough on these Mary’s

Scissor Clappers

Gas Pumpers

Low Flutter Kicks

Heels to the Heavens

American Hammers

Dolly

CoT: A couple prayer requests, a passage from Isaiah 40 read, and a celebration of the only thing better than America and that’s Jesus Christ and the Holy Trinity – and yes, they are much, much better.

Where: Paddock AO

When: 2/1/19 @ 5:30am

Pax: White Wall (Q) and OG

WU:
20 SSH
20 Walking Lunges w/ a cross body stretch
.5 mile jog to loosen up

The Thang:

With a balmy 25 degrees that felt like summertime compared to the last 2 days, we were good and warm after a short mosey back to the parking lot. The parking lot is roughly 60 yards long so we did a WO on one end and jog to the other side for another WO.

Starting with 1 burpee then jog to the other side to do 20 LBC then jog back
2 buprees, jog to the other side and do 19 LBC….etc. We did this down to the round of 15 burpees and 6 LBC. Had to stop there as my time management skills seemed a bit off this morning and I underestimated the brutality of that many burpees. For me they kinda turned into a belly flop then a push up at a certain point. This left us with 120 burpees and 195 LBC in total.

From there we did a mosey over to the playground for:

20 bench step ups (originally was a bench jump but the ice held us back)
10 merkins
20 bench tricep dips

Finish with 1 round of mary

CoT

Location: Gridlock 
Date: 01/31/2019
Time: 05:30a – 6:15a
Weather: 4 Degrees and Calm

Q: Lincoln Log
PAX: 4 – Count Chocula, Linc, OG and Sous Vide

INTRODUCTION

Nope, it’s still cold out there. But, to fight back against the notion that we are “getting soft”, we headed out into the gloom to get some work done!

WARM-O-RAMA

To initiate the blood flow…
SSH – 20 IC
Copperhead Squats – 15 IC
mosey to covered foyer

THa THANG

MARGUERITA
50 Rounds, exercises completed in order:
1 Burpee
1 Merkin
1 SSH
1 BBS
1 Thingamabob (kick up to a handstand against the wall); sub a Squat to Star Jump
repeato til finito

I was asking the PAX to attempt a new movement and it was referred to during the WO as doing the thingamabob.

After every 10th round, we stopped and performed a 30 sec Plank Hold on our hands. After the last exercise, we stopped and did a 1 min Plank Hold.

mary

30 sec Reverse Plank Hold
20 American Hammers – IC
30 Sous Vides (mountain climbers) – 2 ct OYO
10 Dolly – IC – Hold at 10
10 Flutters – IC
12 Gas Pumps – IC
1 min BBS – OYO til time was up

COT

Jumped in our cars and headed to warmth at coffeeteria.

Date: January 30, 2019Time: 5:30am
Location: Gridlock
PAX: Count Chocula (Q)

WU: Dynamic – anything to get warm and move

The Thang:
Coupon Swings – 20
Coupon Curls – 20
Coupon Squats – 20
Coupon Overhead Press – 20
5 Power Merkens
Coupon Lunge Rotations – 20 each leg
Single Leg Deadlift (no coupon) – 15 each leg
5 Power Merkens
Coupon Triceps Extensions – 20
Coupon American Hammers – 20 (rotating both sides is 1)
Coupon Wall Sit with Curl into Overhead Press – 20
Coupon Deadlifts – 20
5 Power Merkens

Count Chocula: “Give us a 10 count Count.”
Count Chocula: “Frick no! It’s bloody freezing! Keep moving and do another round!”
Count Chocula as he starts Coupon Swings: “I fricking hate that guy.”

Coupon Swings – 20
Coupon Curls – 20
Coupon Squats – 20
Coupon Overhead Press – 20
5 Power Merkens
Coupon Lunge Rotations – 20 each leg
Single Leg Deadlift (no coupon) – 15 each leg
5 Power Merkens
Coupon Triceps Extensions – 20
Coupon American Hammers – 20 (rotating both sides is 1)
Coupon Wall Sit with Curl into Overhead Press – 20
Coupon Deadlifts – 20
5 Power Merkens

Finished with a 3 min Plank of Trust

Location: Gridlock

PAX: Oshag (Q), Duggar, Count Chocula, Sous Vide, Opera Ghost

WU: Arms swings, leg stretches and running – so cold we got right to work. Air temp was about 15 degrees with a very, very, very, very cold wind chill. We moved the WO to the baseball entrance gate to get out of the wind.

tha thang: 50’s

50 Merkens with a twist – numbers 20-30 & 40-50 were hand release Merkens. Followed by running a lap (that was cold).

50 LBCs with a twist – numbers 25-35 were full extension, think lazyman, crunches. Followed by running a lap (can’t remember if I mentioned the running was cold).

50 Mountain climbers (2 is 1) with a twist – numbers 25-35 were two-footed Mountain climbers. Followed by running a lap (that was cold, did I mention how much I hate the cold?).

50 Side Straddle Hops (1 is 1) with a twist – numbers 25-35 were Squat jacks, dropped into a squat as your hands went over your head. Followed by running a lap (that was &%#% cold).

50’s continued:

50 curls (using dumbbells) and 10 burpees followed by a short run in the shelter.

50 Big Boy Situps and 50 Step-ups with dumbbells followed by a short run in the shelter.

50 Squats with dumbbells and 50 Overhead presses followed by 50 wall hops.

Short cycle of Merkens, Mountain Climbers, LBC’s and Side Straddle Hops, all with a twist, to finish.

Finished with COT.

Location: Paddock

Date: January 28, 2019

Weather: A few degrees below freezing. Little to no wind. No precipitation.

PAX: Whitewall, Duggar, and Incognito

Q: Incognito

Warmup: Boxer shuffle, Abe Vgoda, Frankensteins, Copperhead Squats, Finkle Swings

The Main Thang: Time on the Hill

Took coupons down the hill. Did exercises at the bottom of the hill with coupons, then did different exercise moves up the hill, 10 merkins at the top of the hill, and mosey back down.

We did this a total of 8 times:

Exercises at the bottom of the hill were as follows:

Overhead Press, Curls, Squats, Big Boy Situp, Overhead Tricep Press, Tricep Dip, Bent Over Back Rows, Thrust Squat. They waterfalled, so the first time was just 20 overhead presses; 2nd time was 20 Curls and 10 overhead presses; etc. etc. etc. until the last one which was 20 thrust squats and 10 of everything else.

Moves up the Hill:

Sprint, Bear Crawl, Lunge Walk, Sprint, Broad Jump, Crawl Bear, Bernie Sanders, and Carrying the Coupon.

CoT

Lifted up several of our brothers in prayer. We know that God answers prayers and we love our brothers in F3 very much.

5 Pax: OG, Sous Vide, Lincoln Log, Count Chocula, Zebra (Q)

Warm up:

Calf Stretches OYO

Deep Squat Hold

25 SSH IC

10 Seal Claps IC

Frankenstein’s

* Mosey to get the coupons at top of parking lot

The Thang:

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

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

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

Round 3: (shortened run to 30 yards) Spot 1 – PAX completed 25 Coupon Curls, while PAX at Spot 2 did LBC. Same rotation with 4 reps at each station, Sprint one direction each rep (Total – 100 Curls)

End in COT

1/26/19 Backblast (GRIDLOCK)

Location: Gridlock
Date: 01/26/2019
Time: 0700-0800
Weather: 24 Degrees

Q: Chesty VQ
PAX: 16 – Count Chocula, Triceratops, Yanni, Kisses, Zebra, Sous Vide, Mr. Hand, OG, Lincoln Log, Hertz, Oshag, Incognito, Barney Fife, Chesty, FNG Huggie, and of course Duggar.

WARM-O-RAMA

10 Abe Vigodas

1 Minute Plank

10 Side Straddle Hops

1 Minute Plank

10 Sun Gods

1 Minute Plank

Mosey to the football field

THE THANG

All the Aces

Cards were flipped one at a time to determine the exercise and reps. Suit was the exercise and the card value was the repetition. All exercises were done OYO.

Hearts – Lap Run

Diamonds – Diamond Pushups

Clubs – Coupon Shoulder Presses

Spades – Coupon Squats

Jokers -Double the value of the next card flipped

Aces – All Aces were 10 Double Merkin Burpees

WO lasted about 50 minutes and most of the cards were flipped.

Duggar lost his coupon several times. Typical.

FNG

Huggie

COT

Group ended with a Circle of Trust.

Location: Gridlock 
Date: 01/24/2019
Time: 05:30a – 6:15a
Weather: 26 Degrees

Q: Sous Vide
PAX: 6 – Count Chocula, Duggar, Fragile, OG, Sous Vide and Zebra

WARM-O-RAMA

20 SSHs
20 Seal Jacks
20 Cross Jacks

1.5 Min Plank

THE THANG

Twenty Ones
2 Cones set 55 yds apart
Reps at each end to equal 21 each lap (exercise, run exercise, return)

@ Cone 1: Merkins (odd numbers) or Jump Squats (even numbers)
@ Cone 2: LBCs

Lap 1: 1 Merkin – Run – 20 LBCs – Return
Lap 2: 2 Jump Squats – Run – 19 LBCs – Return
Lap 3: 3 Merkins – Run – 18 LBCs – Return
Lap 4: 4 Jump Squats – Run – 17 LBCs – Return
.
.
.
Lap 20: 20 Jump Squats – Run – 1 LBC – Return

1.5 Min Plank

COT

Location: Gridlock
Date: 01/23/2019
Time: 05:30a – 6:15a
Weather: 48 Degrees – Cloudy and Windy

Q: OG
PAX: 5 – Count Chocula, Duggar, Linc, OG, Zebra and Sous Vide

INTRODUCTION

This workout was inspired by Bourbon from Toledo as well. I took his concept and enforced my own constraints. Today’s concept was Dicey Form. I am as guilty as anyone as opting for speed over good form. Today we did ALL exercise in cadence. This encouraged us to stay together and strive for good form.…

WARM-O-RAMA

SSH
Abe Vigodas
Michael Phelps
Shoulder Stretches
Knee Rotations

THE THANG

Roll Two Dice. First gives you the exercise. Second gives you the reps. The reps can be misleading since we did in cadence. Most of the time 4 is 1.

Exercises

Round 1 – Dice

• Merkins
• Plank-jack, In and Out Abs
• Dans
• Burpos
• American Hammers
• Bear Crawl Two Step

Mary

• 1 Min Plank
• 20 LBC
• 20 Box Cutters
• 1 Min Plank
• 10 Supermans
• 5 R Hip Raises
• 5 L Hip Raises
• 1 Min Plank

Round 2 – Dice

• Ski Abs
• Perkins
• Copperhead Squats
• Worst Merkin Ever
• Kick throughs
• Catalina Wine Mixer

1 Minute of American Hammers to finish up.

COT

MOLESKIN

YHC just wanted to bring a different flavor to the workout. The unpredictability of the dice reared its ugly head and tested me. Especially on the “Worst Merkin.Ever”. All my brothers pushed as hard as they could. Glad Duggar could join us.

Location: Gridlock 
Date: 01/22/2019
Time: 05:30a – 6:15a
Weather: 18 Degrees – 8 Degrees Wind Chill

Q: Lincoln Log
PAX: 5 – Count Chocula, Incognito, Linc, OG, and Sous Vide

INTRODUCTION

This workout was created by my M, over birthday dinner the night before. I mentioned that Count’s M had come up with WO for that day, and asked if she would like to throw something out for the morning. Her initial reaction was meh, but then she went to her phone for a second and started reading out The Thang…

WARM-O-RAMA

A series of dynamic stretches performed OYO.
Leg Swings
Chicken Feet
Quad Stretches
Knee Huggers
Michael Phelps
Then we moseyed up to the covered foyer at the entrance of the ballparks.

THE THANG

1 THOUSAND REPS
25 Reps of Each Exercise. Perform OYO, but recover together before moving to the next. Repeat 4 times, with a 1 Min Plank Hold between each round (3 total holds).

Exercises

• Mountain Climbers – 2 ct
• Squats
• Merkins
• Burpees

  mosey out to parking lot

• Right Side Lunge down
• Left Side Lunge back

  mosey back to foyer

• V-Ups
• Dips (on bench)
• SSHs
• Alternating Shoulder Touches (in plank)M

COT

MOLESKIN

YHC underestimated this WO. I asked M to create some follow-up work thinking we would need it to fill some time. I. Was. Wrong. YHC should have seen it coming, with burpees subtly mixed in as if they required equal output to the rest of the movements. These were definitely the bottle neck for the entire WO. TBH, on the last 2 rounds I moved on to lunges with the PAX and sprinkled in my remaining burpees along the way to make sure I completed all the reps, and to keep from holding up the group. And we finished right. on. time.

tclaps for the M’s

Location: Gridlock (Top Level Shelter)
Date: 1/21/19
Time: 5:30am-6:15am
Weather: 5 Degrees. Real Feel – BLOODY COLD!
PAX: OG, Linc, Count Chocula (Q).

Warm-o-rama

Down and Back
A little jog to get the blood flowing
Knee Hugs
Straight Leg Kicks
Cradles
Quads
Lunges with a twist
Side Lunges
Calves or Chicken Feet
Another Jog

The thang – part 1

6 exercises per set and we completed 20 reps per of each exercise in a set. Bonus was random runs (run to 10 yard marker and back to start, ran to 20 yard marker and back to start) throughout workout.

1. Coupon Swings
2. Coupon Curl
3. Coupon Overhead Press
4. Coupon Triceps or Dips
5. Coupon Merkens
6. Coupon Hammers

The Thang – Part 2

LEG CRANK BABY!!!!!
3 sets of 4 exercises and 20 seconds per exercises. We used a 1 min plank to recover after each Leg Crank set.

1. Squats
2. Step Jumps
3. Scissor Jumps
4. Squat Jumps

Ended in COT.

Location: Paddock

Date: 1/18/2019

Time: 5:30am-6:15am

Weather: 39 Degrees

PAX: OG, Sous Vide, Nickels, Fragile, and Duggar

Q: 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

20 Abe Vigoda’s – IC

15 Grass Gabbers – IC

20 Michael Phelps – IC

10 Small Shoulder Circles – IC

10 Reverse Small Shoulder Circles – IC

OYO Leg stretching

The thing 1

Planking Mile

We ran .25 miles stopped for a 1 min plank. Repeated this until we ran 1 mile and 3 minutes of planking.

The thing 2

The Johnny has wreaked havoc a time or two at GRIDLOCK but has not made his was to the Paddock until this morning.

The Johnny is a ladder exercise. 4 stations approx. 25 yards between stations.

Complete station 1 (5 Hurpees)

Bear crawl to station 2 remember, always bear crawl to station 2! (20 Freddie Mercury’s)

Sprint back to station 1. Complete station 1,2, and 3 (10 Jump Squats) sprint back to station 1

Complete station 1,2,3, and 4 (10 mericans) sprint back to station 1.

Once we completed this the guys were complaining about how easy it was so we moseyed to station 4 and did it again, backwards.

When we completed this the guys still didn’t feel like they have worked out so they asked for more.

We went back to station 1 and instead of laddering we just ran to each station (except we bear crawled from 1 to 2) and completed the exercise. Since we didn’t ladder we all collectively agreed to double the exercises. 10 Hurpees, 40 Freddie Mercury’s, 20 Jump Squats, and 20 Mercans.

Now I’m not going to lie, after this I was beat. However I work out with some tough dudes so the were begging me for more. We moseyed to station 4 and did the same thing one more time in reverse (no ladder and double the exercise).

Enjoyed our time this morning. There is something special about this group!

COT

Location: Paddock
Date: 01/16/2019
Time: 05:30a – 6:15a
Weather: 35 Degrees and Calm

Q: White Wall
PAX: 4 –Blinkin, Fragile, Lincoln Log and White Wall

INTRODUCTION

The pains from Monday’s WO were still being felt and getting moving took some effort.

Informal Disclaimer Provided

WARM-O-RAMA

20 SSH – IC
16 Walking Lunges out
16 Reverse Lunges back
mosey to playground
15 Bench Jumps

THE THANG

0.5 Mile Run
90 sec Plank
0.45 Mile Run back to base of hill below main lot

At the base of the hill, perform:
40 Air Squats
Sprint uphill to building and jog back. Regroup
30 BBS
Sprint uphill to building and jog back. Regroup
20 Merkins
Sprint uphill to building and jog back. Regroup
10 Burpees
Sprint to the top of the hill. Regroup and mosey to the playground.

10 Burpee Bench Jumps – OYO
mosey back to main lot

MARY

25 LBC – OYO
15 Box-cutters – 4ct
15 Heel Touches – 4ct
10 Side Plank Raises – 4ct – Each side

COT

MOLESKIN

Blinkin was named in Slack after the WO on Monday, so today we got to do the first official Name-O-Rama and welcome him by name! Also, just wanna say how proud we are of Fragile for embracing the suck and continuing to post and push through the pain with us. You are killing it, brother! Keep it up!

Location: Gridlock
Date: 01/16/2019
Time: 05:30a – 6:15a
Weather: 35 Degrees and Light Rain

Q: Opera Ghost (OG)
PAX: Duggar, OG, Count Chocula, Zebra, Sous Vide, Oshag

Introduction

This workout was inspired by a workout from brother Bourbon in Toledo with a little OG twist.

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

25 SSH – IC
20 Abe Vigodas – IC
10 Michael Phelps – IC
Shoulder Stretches – 10 Count 4 Directions
10 Hillbillies – IC

The THANG

1. Partner up (2 PAX Teams)
2. Partner 1 performs exercise while Partner 2 runs 100 yards
3. When partner 2 finishes 100-yard run partner 1 runs the 100 yards to him.
4. They both run around to second tier and back to start.
5. Wait for everyone to start next exercise/round together.

Exercise(s)
HR Merkins
American Hammers
Burpees
Big Boy Sit-ups
Plank Jack Shoulder Taps
Squats
Merkins (at least 20)
Burpees (at least 15)

MARY

1 Min Plank
10 Elevator Sit-ups
15 American Hammers
10 Elevator Sit-ups
15 American Hammers
1 Min Plank
15 Flutter Kicks
10 Gas Pumps
15 Flutter Kicks
10 Gas Pumps
1 Min Plank

CoT

Moleskin

Was a tough workout today after a couple of touch ones to start the week. Was really proud of the men that they stuck in there with me and pushed through

PAX: Oshag (Q), Sous Vide, Duggar, Linc, Count Chocula, Incognito, OG

Beautiful 30 degree morning with almost no wind. I won’t say great, but good conditions in the gloom for a beatdown.

Mosey to the basketball courts for dynamic stretches for our WU. A variety of stretches were used.

The Thang:

The dual basketball court formed our AO for the gloom. Running would consist of laps around both courts at the following paces – 1 = mosey, 2 = quick jog, 3 = all out, 4 = sideways slides. To add to the fun, 2 pair of dumbbells (not named Duggar or OG) were added to the mix – a 15 lbs & 25 lbs. The dumbbells (including Duggar and OG) went with us for each lap. Numbers were randomly called out to change the pace of the run.

Periodic stops to running were used for the following Mary exercises:

LBC’s

Big Boy Sit-Ups

4 Count Mountain Climbers

2 Count Kick Thrus

2 stops were made to pay tribute to Johnny Cash with a 3-minute plank to Folsom Prison Blues by Small Town Titans. The song might be a little longer than 3 minutes but don’t tell the PAX. ( https://www.youtube.com/watch?v=hAHjM6a9fYA )

End with a COT. 

Date: January 14, 2019

Weather: Around freezing, maybe a few degrees above. No wind, no precipitation. Felt pretty good overall.

PAX: Zebra, Sous Vide, Count Chocula, and Incognito

Q: Incognito

Warmup: Boxer shuffle, Arms Circles, Michael Phelps, Imperial Walker, Downward Dog Calf Stretch, Frankensteins. Tried to do a partner back squat, but Count Chocula was the only one strong enough to do it. Incognito attempting with Zebra on his back was an epic fail.

The First Thang: Quarter Pounder

25 Merkins

Sprint to the first break in the parking lot, 50 air squats; sprint back

Sprint to the second break in the parking lot, 75 mountain climbers; sprint back

Sprint to the end of the parking lot, 100 SSH’s; sprint back.

90 second plank

The Main Thang: Starfish Rotation – 6 stations setup in a starfish shape. 16 reps at each station.

Merkins

Coupon Lunges (1 is 1)

Big Boy Situps

Coupon Squat

Overhead Press

Hop-Overs (1 is 1) – hop over a board sitting on top of 2 coupons

In between stations sprint to the center, do 2 burpees, then sprint to the next station. We did this for about 15 minutes or so.

The Final Thang: Went to the little shelter at the top of the parking lot for some tricep work.

Tricep work consisted of 3 exercises:

One armed military merkins (with second arm out wide to assist).

Tricep dips on the benches.

Lying down tricep extensions (skullcrushers) with the coupon.

We did these 3 exercises in a row, then rinse and repeat. A total of twice.

Closing: 4 Mary exercises

90 second plank

Box Cutters

Starfish Crunch

Over-under Boat with a stick

CoT

Date: Jan 10, 2019

PAX: Count Chocula, Incognito (Q), Sous Vide, Duggar, Oshag, and Fragile

Weather: Low 20’s, little to no wind, actually felt better than it sounds

Warmup: Played that Kool and the Gang classic Celebration while doing SSH’s. With each “Yahoo!” we did a Hand Release Burpee, with any iteration of the word “Celebrate” we did a Standard Burpee.

FYI – this song has 6 Yahoo’s and 34 Celebrate’s

This warmup was done to WARM US UP quickly given the cold.

Did a 90 second plank before The Thang.

The Thang: We partnered up and did BOMBS’M with coupons – didn’t do the “official” BOMBS, so please read below for what the acronym stands for:

B – 75 Brickpees (Burpees with a coupon)

O – 150 Overhead Press (with coupon)

M – 150 Merkins (option for decline with feet on coupon or incline with hands on coupon)

B – 150 Bicep Curls

S – 150 Squats (with coupon)

M – 150 Big Boy Situps (feet in coupon)

While one partner was doing the exercise, the other was running a suicide.

Duggar was on it today, I (Incognito) partnered up with him and could NOT keep up with him on several of the exercises. It made for good motivation to push – thank you Duggar!

We had to stop during the Situps because of time. Got in another 90 second plank.

CoT: Great closing, nothing greater than our God and what He did for us through His Son!

Date: 1/7/19

Location: Gridlock

Time: 5:30 – 6:15

Weather: 47 deg and Windy

Q: Lincoln Log

Pax: 10 – Birdman, Count Chocula, Duggar, Fragile, Linc, Nickels, Oshag, Sous Vide, White Wall and Zebra

A very brief DISCLAIMER was given at the main lot, and off we went to the shelter across the road from the playground. YHC let the PAX pick a number (1, 2, or 3) which unknowingly corresponded to different WOs. It was a tie, so YHC ambitiously planned to fit in all 3, so things were rushed, and no official warm-up was done other than the run and some dynamic stretches. The three WOs were girl WODs borrowed from CrossFit, and dedicated to Pinky. Unfortunately, he didn’t make it this am, and was missed by all.

THANG 1:

Eva (modified) – 10 rounds – 2 man teams

• Partner 1 Runs 400m to playground, does 15 Pull-ups, Runs back
• Partner 2 performs 15 Coupon Swings, then LBCs or Planks until P1 returns
• Switch and repeat

THANG 2:

Angie (modified) – 2 rounds – OYO Individually

• 10 Pull-ups
• 10 Merkins
• 10 BBSs
• 10 Squats
• Regroup til all are finished, rest 30 sec, repeat

This is where we ran out of time and didn’t get to complete the second WO. I’ll keep the third WO a surprise for another day. We moseyed back to the main lot.

CoT

MOLESKIN:

The playground at Shillito Park (F3 Gridlock) is slated for demo today, January 7th. A new playground is tentatively scheduled to be complete by "Summer 2019". YHC wanted to take the opportunity to use the playground for one last WO and bid a fond farewell. During Angie, the PAX ventured out to different spots all over the playground to do the exercises.

During our rest, we tried to determine how long the playground had been there, and the consensus was as long as any of us could remember. I did a quick search and found it was constructed in 1993 (25 yrs).

Date: 12/31/18

Location: Gridlock

Time: 5:30 – 6:15

Weather: 42 deg and Rainy

Q: Lincoln Log

Pax: 9 – Count Chocula, Duggar, Fragile, Linc, Nickels, OG, Pinky, Sous Vide, and Zebra

A brief DISCLAIMER was given at the main lot, and off we went to the large shelter below the playground. With the rain and travel to the shelter, YHC rushed things a bit and we left off the name-o-rama and count-o-rama. No FNGs were present, but we did have some new guys, so we rattled off the core principles in the lot before taking off to the shelter.

WARM-O-RAMA

15 Michael Phelps – IC

15 Grass Grabbers – IC

15 Copperhead Squats – IC

THA THANG: ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)

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

ALARM 2 – 10 min AMRAP (OYO)

• 5 Pull-ups
• 10 Squat Jumps
• 10 BBSs
• 2 Karaoke down half and back
• 5 Merkins

ALARM 3 – 8 min AMRAP (OYO)

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

CoT – then mosey back.

MOLESKIN:

YHC and OG had scouted this shelter on a rainy day in November (Bridge Freezes Before Road), so I knew the best route to get there without going through too many shoe deep puddles. However, I went a bit quick out of the gate and created a gap in the PAX. By the time the first few of us were arriving at the shelter, Sous Vide decided to take a shortcut off the path and straightline it, which quickly put him on his 6 on the slippery hillside. This mistake was not repeated on the way back at the end. 🙂

AO: Gridlock

QIC: Pumpkin Spice (F3 Nashville)

PAX: Barney Fife, Chesty, Count Chocula, Duggar, Fragile, HanzAndFranz, Incognito, Kisses, Opera Ghost, Nickels, Oshag, Pinky, Sous Vide, Triceratops, T-rex, Zebra

After a brief disclaimer, the PAX began with an F3 Nashville special — and in fact the only proper way to begin an hour-long workout — a Burpee Apocalypse. 

• 10 Burpees
• Once the 6 completed their burpees…
• 9 Burpees…
• 8 Burpees…
• 7 Burpees
• Continue counting down by 1 until 1 final Burpee has been completed

Now that the PAX were awake, they could then Mosey up to the basketball court parking lot, whereupon some Warmorama could be enjoyed — in cadence, of course. The cadence game could not have been stronger:

WARMORAMA

SSH x 15

WMH X 15

LBAC X 15

Overhead Press X 15

rLBAC X 15

THE THANG

A quick Mosey back to the parking lot for the main event, Part 1. 

Bearcrawl 1-2-3

The PAX partnered up for some old-fashioned Bearcrawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner ran the short blue course, Bearcrawled the red course, Bernied (ran backwards) the green, then made their way back to the Exercise Zone with a run to tag their partner out and pick up the count where their partner left off.  The exercising partner then took to the course. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second Planks and Air Chair were aplenty until the Six arrived.

Now that Part 1 of the workout was complete, there was sufficient mumblechatter from the PAX regarding a hunger for more punishment. I of course obliged with Part 2 of the workout. We made our way to the tennis courts. 

Partner Burpee Broad Jump

The PAX kept their partner for this exercise. While one partner started doing Modified Burpee Broad Jumps (1 Burpee for every 2 Broad Jumps) on the tennis course (see map below), the other partner ran around the course to the finish and then back-tracked on the course to meet their partner, tagging them out. The running partner started the Burpee Broad Jumps and the other partner then ran from that position to the finish and backtracked to meet their partner. The PAX continue trading off running and Burpee Broad Jumping until the Burpee Broad Jumping finally reached the finish. The PAX grabbed some wall for People’s Chair until the Six arrived.

The Nashville Hot Chicken F3 Flavor was in full effect by this point. But, alas, the mumblechatter continued. So the only logical next step — given the Bearcrawl had already been utilized — was for a little Crawlbear, hill-style. We made our way over to a suitable hill and Crawlbeared our way up the hill. Every five hand moves cost one Merkin, a price that was paid before the next five hand moves.

It was finally time to bring the Guest-Q to a close, so we made our way back to the Shovelflag. It was time for a little upper core Mary, in the form of what else but another Burpee Apocalypse. Starting at 10, we worked our way down to 1 to finish it out.

MOLESKIN

• I heartily enjoyed leading the F3 Lexington HIM on a Guest-Q. I hope the Nashville F3 flavor might sneak it’s way into the Gridlock action from time to time.
• At one point during the workout, YHC heard a PAX utter such mumblechatter as, “you’re crazy.” I of course took this as a complement and doubled down on my Burpee Broad Jumps.
• HanzAndFranz requested we be in prayer for him and his family, as this marks the 1-year mark of having lost his mother. Let’s support him in this time.
• About half the PAX moseyed to North Lime to balance out all the calories they just burned with delicious doughnuts and coffee. Significant mumblechatter commenced regarding historically epic workouts, not the least of which one including some pallets.

BULLHORN

• It appears that Monday will include burpees on burpees on burpees. Come join in on the fun!

Site: Gridlock

Q: Incognito

Weather: 50 degrees +- | a little rain before the WO, but just misty at worst during.

7 Pax: Sous Vide, Duggar, Incognito, Opera Ghost, Count Chocula, Triceratops, and Fragile

Warm O Rama:

Jogging in place, Arm Flappers, Arm Circles, Frankensteins, and a little fighter stance Jab-Cross Switch. Did some plank holds in various positions: right arm up, left arm up, left leg up, etc.

The First Thang:

Had some bricks, did the following moves with 1 or 2 bricks in each hand (PAX choice):

Wide stance squats with a shoulder press out at the top to form an X.

Warrior 3 Lunge up to a table position

Small arm circles

American Hammer Twist with 2 bricks between knees and 2 bricks in your hands, goal was to lift one butt cheek off the ground with each twist.

Canoe position, performing crunches – switching two bricks from your hands to in-between your feet with each crunch. Definitely don’t wanna drop those bricks at the top of the crunch!

Same plank holds as above, only we kept bricks in our hands the whole time.

Did 5 burpees just for the heck of it.

The Playground Thang:

After moseying to the playground, we did 3 exercises with the Beastie Boys beat motivating us to keep going:

5 pullups, 10 diamond merkins, 15 squats – rinse and repeat for the full length of ‘No Sleep ’til Brooklyn’

Quick 10 count

5 pullups, 10 screamer lunges, 15 tricep dips – rinse and repeat for the full length of ‘Fight for Your Right to Party’

The Shelter Thang:

Moseyed over to the shelter by the playground and did 5 burpees to start

PAX then rotated twice through 6 different exercises:

1. Single leg calf raises (left foot first time through, right foot second time)
2. Step ups on picnic table seat
3. Traverse picnic table
4. Underhand Australian pullups between 2 picnic tables
5. Decline merkins (feet on picnic table seat)
6. Pikes Peak Shoulder Press

The timer was set to 30 seconds on, 10 second rest between.

Moseyed back to home base after this.

COT:

Prayed to our Great Father, please lift up those that struggle through the holidays. Reminder to all to reach out and Love those that need an extra dose of it this time of year.

Site: Paddock

Q: Incognito

6 Pax: Sous Vide, Duggar, Nickels, Incognito, Whitewall, and Fragile

Warm O Rama:

Jogging in place, Frankensteins, and other assorted leg stretches. Last thing was step-ups on the benches at the playground.

The Main Thang:

2 mile run – we started off with 5 burpees before the run and stopped every half-mile doing 5 burpees at each point; including 5 at the end. 25 total burpees.

During the 1st half mile stop we did Up and Down Tempo Merkins (a 4 count down and a 4 count up) in addition to the burpees.

At the mile stop, we did box cutters in addition to the burpees.

At the mile-and-a-half stop, we did Waterfall Merkins in addition to the burpees.

The Next Thang:

Partnered up; one partner ran a sprint while the other did burpees. The sprinting partner’s penalty was 2xburpees his partner did.

Partners switched roles to do the same thing.

Then we assessed the burpee penalty on everyone.

Finishing Thang:

Tried to do an Indian Run for the last 3 or 4 minutes, but it ended up just being us jogging in a line around the parking lot. Duggar said his brain told him to sprint to the front of the line, but his legs wouldn’t obey. I’m not sure what to think – I know there are numerous issues with Duggar’s brain…

COT:

Circled up and praised God!

Site: Gridlock

Q: Zebra

9 Pax: OG, Oshag, Sous Vide, Duggar, Nickels, Incognito, Pinky, Zebra and 1 FNG

Warm O Rama:

Boxer shuffle + Name O Rama. Intro spiel for FNG – I am not a professional, modify as needed!

SSH IC x 20

Arm Circles OYO- Small/Large/Front/Back

Leg Circles OYO – On your 6

Zebra Butt Kickers IC x 15

The Thang:

4 stations of cones approx. 25 yards apart. Groups of 4, 1 Pax at each station. Pax at station 1 completes, runs to next station and tags Pax to go to next station etc until station 4 runs back to 1 to start cycle over.

Round 1: 3 times through

Station 1: 10 burpees (modified 5 burpees after 1 round for time)

Station 2: Air Squats AMRAP until released by Station 1

Station 3: Coupon Curls AMRAP until released by Station 2

Station 4: Mountain Climbers AMRAP until released by Station 3 – Head to Station 1 to complete cycle.

Round 2: 3 times through

Station 1: 25 SSH or 5 burpees (as needed for burpee challenge)

Station 2: Lunges AMRAP

Station 3: Dips AMRAP

Station 4: Walkouts AMRAP

Finisher:

4 minutes of Mary – on your 6

007’s IC, small flutter kicks IC, Superman

Name O Rama – FNG given the name Fragile

CoT

Q – Zebra

5 Pax – Zebra, Opera Ghost, Lincoln Log, Oshag, Sous Vide

Warm-O-Rama

High Knees OYO

Walking Leg Lifts OYO

Merkins IC (x12)

Flutter Kicks IC (x10)

Hillbillies IC (x20)

SSH IC (x20)

The Thang

Just like the Israelites marched around Jericho 7 times, we ran the loop of the parking lot (absent a large building to run) as a group. With each lap, we stopped and completed 7 exercises OYO as following:

Merkins, Squats (holding weight of choice), Walk Outs, Jump Tucks, Curls, Mountain Climbers, Dips. 10 reps the first 2 times, 7 reps each following time in order to complete within time.

You know a beat-down has been good when you can’t pinpoint one area of pain, but many in the aftermath. Arms, Core, Legs etc anyone else?

Great work gentlemen!

Q: Zebra

PAX: Zebra, Opera Ghost (OG), Lincoln Log (Linc), Birdman, Oshag, Incognito, Yanni and Sous Vide

Disclaimer, then name-o-rama while doing boxing step/arm stretch.

Warm-up

Imperial Walkers IC

Finkle Swings IC

Hillbillies IC

Zebra Kicks IC

The Thang

We moseyed to get the coupons, then back to the first tennis courts

Game: Deck of Death

Hearts = Merkins (variety as called by Q – Regular, Wide arm, Diamond)

Spades = Squats (variety – Jump Squats)

Diamonds = LBC (variety  – BBsit ups or Bicycle Crunch)

Clubs = Coupon curl (variety – coupon row or overhead press)

As we worked, every 4-5 cards we built in additional work. Including: 2 laps around courts, SSH IC (20x), Mountain Climbers, 4 laps around courts, SSH IC (30x)

Jokers are wild – First Joker Q called for an exercise (burpees) and a number (5) x 3 = 15 burpees. Second Joker Q called for an exercise (Lunges) and a number (20) each leg OYO

When we got to the end of the deck (which was a few cards short by mistake of the Q) we noticed a shortage of hearts, so we ended with 20 Burpees.

As always, end in COT.

Workout Date: 10/09/18

Q: Zebra

PAX: OG, Sous Vide, Incognito, Oshag, and Zebra

Warm-O-Rama:

The THANG:

Mosey to the football field. Beatdown for the morning – the Sheldon Cooper.

Sheldon Cooper: Run a loop around the football field – down 2 posts – across – down 2 posts – back to beginning. We did this as an Indian Run to stay together

10 Burpees – 10 Squats – 10 Merkins – 10 Big Boy Situps OYO

Wash, Rinse, Repeat. — Run the loop, then 9 reps of each, Run then 8 reps….all the way down to the final rep

Closer:

CoT:

Workout Date: [09/22/2018]

Introduction:

PAX : Boy blue, Mr. Hand, Sous Vide, Radio, Custer, Zebra, Ollie, Stapler, Kisses, Duggar, OG, Roadtrip, Biscuit, O’Shag, Count Chocula, Lincoln Log, Chesty, Yanni.

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:

10 x Imperial Walkers

15 x Abe Vigoda

Chumbaburpee – played the song Tubthumping by Chumbawamba and did a Burpee each time we heard “I get knocked down!” (Happens a lot more than you realize!)

Bat Wings – 20 4 count Forward Arm Circles, 20 seal claps, 20 4 count backward arm circles, 20 overhead claps

The THANG:

Thang 1- At lower tennis courts, Dirty Mac Deuce. 10 x Merkins, Squats, and Big Boy Sit Ups, followed by a lap around the tennis courts. Repeat 4x

Thang 2 – Mosey along path to bottom of the hill by the football field. Partner up. Partner one holds a plank while partner 2 works out on the hill. 1st time sprint, 2nd time, bear crawl, 3rd time backwards, 4th time sprint

Thang 3 – Mosey to the football field – Duck Jousting! Pax circled up, got into a duck squat and worked to knock over each other. If you fall down, or stand up, you’re out and you hold a plank until the end of the round. Repeat!

Thang 4 – Everyone get a coupon! Colt 45s – Each person grabs a coupon and does 15 curls from bottom to 90 degrees, then 15 from 90 degrees to top, then 15 full curls

Thang 5 – Blocktanamo – Everyone circle up and hold the coupons in front of them, while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move.

Thang 6 – Mary – Called out PAX to name numbers and exercises to work on core exercises

CoT

Count-O-Rama, Name-O-Rama.

Announcements – Generosity Feeds Event coming up on November 10th to pack meals to feed Fayette County school students. Yanni going to pick a date for F3 to serve meals at Manna Ministry and Nicholasville UMC.

It was a great time leading you men this week, I look forward to seeing you all again! Let’s do what we can to always be headlocking new guys! Let’s continue to grow F3!

Workout Date: 09/08/18

Q: Zebra

PAX: Zebra, Icognito, OG, Lincoln Log, Custer, Count Chocula, Dugger, Road Trip, Chesty, Yanni, Kisses, Ollie, Sous Vide, Mr. Hand, Radio, Ooze, Hairball

FNG: Divine and Pebbles

Introduction:

Workout began with the following disclaimer and the Core Principals of F3.

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 IC

15 Imperial Walkers IC

10 Finkle Swings (Per Leg) IC

15 Hillbillies IC

20 Side Straddle Hops IC

The THANG:

Thang 1: Pax mosey down to the Tennis Courts. I explained to the group the meaning of the name of the workout. Reading my son’s journal from school and how he wrote about getting a player drink after his baseball game he got a “celebration of life” drink a.k.a. suicide. Thus introducing our first activity of suicides (and subsequent groans)

With 8 tennis courts, I double named this activity Crazy 8’s. Paired with each Celebration of life run was an exercise. Run 1 court, 8 reps of exercise, 2 courts – 7 reps and so on. Given 8 minutes to complete (too much time) the Pax began.

Round 1 – COL paired with Merkins OYO

Round 2 – PAX paired up in groups of 2 or 3 to complete this round. Leave no man behind and encourage your unit. COL paired with Squats

Round 3 (Yes 3 rounds – I said Crazy Eights) – COL paired with American Hammer OYO and 6 min time limit

Thang 2: Mosey up to the Football field

PAX divided into 2 teams and competed in the Walk Like an Egyptian Race.

Groups lined up in Right Leg lunge forward position. PAX in back of line lunges to front of line while group holds lunge position. Race until a group crosses the finish line.

Finisher: PAX paired up and grabbed coupon’s for each pair.

1 partner with coupon on ground with a 4 count move IC, Squat (grab coupon) – Pickup, Overhead Press, back to chest. 8 reps

2nd partner – SSH

Rotate. Then Round 2 – same move with coupon, partner with a plank hold

CoT:

Finished with Count and Name-o-rama (19 Total PAX)

Intentions and Prayer: Chesty shared about supporting his family in the Down Syndrome Walk. Yanni updated us on his nephew’s broken leg and OG shared a request about his wife’s job. Finished with prayer and fellowship over coffee!