Tag: backblast

Location: Gridlock
Date: 2021-08-19
Weather: Humid and then buckets of rain

Q: Zebra
PAX: 9 – Thin Mint, Showcase Showdown, Steve-O, Oshag, Sous Vide, Possum, Wally World, Santa’s Little Helper, Zebra

Warm-O-Rama
Static stretching
Imperial Walkers IC
Hillbillies IC

Tha Thang
4 tiers of 4 exercises, climbing up and down the ladder.

Tier 1:
5 Burpees, 10 Dead Bugs, 15 Squats, 20 SSH

It started raining lightly as we began tier 2. The rain never let up.
Tier 2:
5 Jack in the box Jump Squats, 10 Mountain Climbers, 15 Diamond Merkins, 20 OH claps

Tier 3:
5 Body Builders, 10 Lunges, 15 American Hammers, 20 Merkins

Tier 4:
5 Big Boy Sit-ups, 10 A-Rods, 15 Superman’s, 20 Sumo Squats

The pax especially enjoyed Big Boy’s and Superman’s in the puddles of rain!

End in COT

Location: Paddock
Date: 2021-08-18
Weather: Fantastic

Q: Weird Science
PAX: 4 – Weird Science, Boo Boo, Thin Mint, Showcase Showdown

Warm-O-Rama
Stretch on your own

Tha Thang
Mosey to light pole at the bottom of the hill. At each pole we did 10 merkins, 20 squats, 20 Big boys and ran to the next pole. Repeated merkins, squats, and big boys at each pole until the end near the soccer fields. Ran back to A.O.

Saw lots of skunks and learned that Boo Boo knows skunk noises and is fine with chasing skunks away. What a guy!

End in COT

Location: Gridlock
Date: 2021-08-16
Weather: It’s still summer, it was awesome.

Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Backdoor, Sous Vide, Bandwagon, Lincoln Log, Nurse Joy, Farva (Lex), Zebra

Warm-O-Rama
Short Ruck and Dynos

Tha Thang
Stopped at the wall for step ups and other stuff. Threw in a little pyramid. Incline Merkins on the Ruck and deep squats at the bridge. Got back to the flag with about 4 minutes left so we took a lap around the parking lot.

End in COT

Location: Gridlock
Date: 2021-08-17
Weather: Temperature was nice but 99% humidity wasn’t

Q: Wally World
PAX: 12 – Wally World, Sous Vide, Oshag, Boo Boo, Steveo, Incognito, Thin Mint, Farva, Showcase Showdown, Nurse Joy, Bagman, Santa’s Little Helper

Warm-O-Rama
Various stretching
25 cockroaches IC

Tha Thang
Q had a totally normal deck of cards. Whatever card flipped over determined the exercise and rep count. After each joker, we switched up the exercises.

❤️ – merkins
♠️ – overhead press
♣️ – curls
♦️ – squat
Face cards – chest press

1st joker – run down the parking lot hill, jail break back

❤️ – lunges w/ coupon overhead (1 is 1)
♠️ – straight leg dead lift
♣️ – dead bugs (2 is 1)
♦️ – tricep extension
Face cards – 5 man makers

2nd joker – jog to bottom of hill and Bernie back

❤️ – flutter kicks w/ coupon overhead (2 is 1)
♠️ – bent over rows
♣️ – kettle bell swings
♦️ – mountain climbers
Face cards – 5 Catalina wine mixers

3rd joker – 50 side straddle hops IC

❤️ – big boy sit-ups
♠️ – coupon front raises
♣️ – thrusters
♦️ – flying squirrels
Face cards – 5 jello makers

To reiterate, it was a totally normal deck of cards, nothing weird about it. If you want the sweet Taylor Swift playlist, message me on slack.

End in COT

Location: Gridlock
Date: 2021-08-14
Weather: Perfect

Q: Oshag
PAX: 7 – Santa’s Little Helper, Oshag, Radio, Incognito, Hertz, Czekov, Showcase Showdown

Warm-O-Rama
Dynos, Introductions – Czekov was an FNG today – some cadence warm-ups just for funzies.

Tha Thang
Mosey to coupons, load a stick with 4 coupons, transport coupons to the top of the hill. Football field had 4 sets of cones for today’s beatdown.

Set 1 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top
Round 1 – Lunge walk to first cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – Side Straddle Hop, In Cadence
Round 2 – Lunge walk to the 2nd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – No Surrenders – 10 reps
Round 3 – Lunge walk to the 3rd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill

Set 2 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top

Round 1 – Bernie Sanders to first cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count Sous Vides
Round 2 – Bernie Sanders to the 2nd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count T Jacks
Round 3 – Bernie Sanders to the 3rd set of cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill

Set 3 – 3 Rounds – Each round starts at the bottom of the hill, 2 HIMs on one stick carried the coupons to the top and dropped them at the top

Round 1 – Karaoke to 1st cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – 4 Count Plank Jacks – 20, In Cadence
Round 2 – Karaoke to 2nd cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bottom of the hill
All PAX – Monkey Humpers
Round 3 -Karaoke to 3rd cones 2 Coach Sherrill’s at the cones, Jail Break to the last set of cones, Mosey back and partner carry the coupons to the bleachers

Mosey back to the flag.

Welcome, Czekov.

End in COT

Location: Foxhole
Date: 2021-08-14
Weather: Cloudy

Q: Fergie
PAX: 10 – Fergie, Lincoln Log, Brown Water, Bucky, Sparky, TStark, Mule, Bootlegger, Lansbury, Water Bucket

Warm-O-Rama
Stretch , various types
Cross hops, push ups , Indian run x2 , pull ups , coupons , in and outs . Mixed different kinds

Tha Thang
Completed burpees
Did front and reverse bear crawls

End in COT

Location: Gridlock
Date: 2021-08-12
Weather: There was a high dew point… whatever a dew point is.

Q: Muck
PAX: 9 – Santa’s Little Helper, Oshag, Incognito, Zebra, Wally World, Raquel, Steveo, Showcase Showdown, Muck

Warm-O-Rama
– Runners stretch (or that side to side thing Muck calls a runners stretch)
– Cross feet, bend and hang (switch)
– Quad pulls OYO
– Michael Phelps
– Tricep pulls (switch)
– Grass grabbers (15, IC)
Mosey to upper lot

Tha Thang
Field of Dreams morning:
In teams of two, the PAX took a base and completed AMRAP exercises there until relieved. Once the team at Home completed 10 burpees, all the runners would advance. When the last team completed their burpees, we ran a loop around the inside parking lot.

1st Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Curls w/coupon
• 3rd round: Bentover rows w/coupon
• 4th round: Overhead press w/ coupon

2nd Base (AMRAP exercises)
• 1st round: American Hammers
• 2nd round: LBC’s
• 3rd round: Big boy situps
• 4th round: Bobby Hurleys (slap the ground, then jump shot)

3rd Base (AMRAP exercises)
• 1st round: Plank jacks
• 2nd round: Mercans w/ rotation
• 3rd round: Lunges w/ twist
• 4th round: Side to side jump squats

Home
• Burpees (10)

Once four rounds of F.O.D. were completed, it wasn’t enough. The Pax demanded, “KEEP GOING MUCK! KEEP GOING!” So, we got two more rounds in. With a lump in his throat, the Q quietly brushed back a tear of admiration for these hard charging HIM’s.

Mosey back to the flag.

As the manager Lou Brown famously said in the movie Major League, “this was my kind of team!”

End in COT

Location: Paddock
Date: 2021-08-11
Weather: Hot and humid

Q: Weird Science
PAX: 6 – Weird Science, Thin Mint, Showcase Showdown, Spam, Boo Boo, Sous Vide

Warm-O-Rama
Mosey around lot
Side straddle hops in cadence
Imperial walkers
Butt kicks
Toe touches
Arm circles
Michael Phelps

Tha Thang
Mosey to bottom of the hill with weight. Did 11s with curls at the bottom and Merkins at the top. My watch said we covered 3.55 miles during the workout. Great work men!

Great to see Spam (a.k.a Sous Vide Jr) and the other Pax!

End in COT

Location: Gridlock
Date: 2021-08-09
Weather: Clear, warm, dark

Q: Muck
PAX: 7 – Wally World, Showcase Showdown, Sous Vide, Axeman, Bandwagon, Incognito, Muck

Warm-O-Rama
Nothing, nil, not a bit, didn’t happen, zero, nada.

Tha Thang
2.4 mile ruck.

Six stations of 20 mercans, 20 squats (120 of each).

Two additional stations of 20 Incline mercans and 20 lunge steps (40 of each) mixed in for good measure.

End in COT

Location: Birds Nest
Date: 2021-08-09
Weather: 73

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

Warm-O-Rama
No warm o rama

Tha Thang
5 sets of 10 Reps each:
Curls
Tri extensions
OH presses (single arm)
Chest presses (single arm)
Rows

Ruck for time

End in COT

Location: Foxhole
Date: 2021-08-07
Weather:

Q: Zebra
PAX: 6 – Fergie, Sparky, Animal Style, Wally World, Mule, Zebra

Warm-O-Rama
Hip stretches
Downward dog, upward dog
Michael Phelps IC
Copperhead Squats IC
Finkle Swings IC

Tha Thang
Thang 1: Good ole 11’s
Merkins on one end, 50-60 yard mosey, Big Boy Sit ups on the other end

Thang 2: SRT
Partnered up and completed 2 rounds of each rotation with sandbags
1. 5 GTS (Ground to shoulders) each shoulder, while partner moseyed and did AMRAP V-Ups
2. 10 Front Squats – Freddie Mercury AMRAP
3. 10 Overhead Press – Jump Squats AMRAP
4. Curls AMRAP while partner ran 2 rounds of parking space suicides

After completing each round we did one full rotation through all stations once more.

End in COT

Location: Gridlock
Date: 2021-08-07
Weather: I think around the mid-60’s – Clear

Q: Incognito
PAX: 10 – Oshag, Radio, Bandwagon, Axeman, Raquel, Lincoln Log, Sous Vide, Incognito, Yanni, Count Chocula

Warm-O-Rama
Michael Phelps
Arm Circles
Tricep Stretch
Tompa Stretch

Tha Thang
Mosey to football field coupons

Only did 10 reps of each – 3 rounds
Standard Merkins
Wide Merkins
Ranger Merkins
Dive Bomber
Diamond Merkins
1st round was Decline – 2nd round was Standard – 3rd round was incline

Only did 10 reps of each (actually did 15 of each) – 3 rounds
Overhead Claps
Overhead Press
Randys (up and down 9 inches out)
Dry Docks

Only did 10 reps of each – 3 rounds
Tricep dip
Diamond Merkins
Coupon lying tricep extension
Side Tri-Rise
Ranger Merkin

Only did 10 reps of each – 3 rounds
Standing Curls
Cohen Curls
Coupon Hold – Half Way – 30 seconds
Close body curls
21’s

Did 1 round of Mary – just 10 reps each
Louganis (BBS with coupon overhead)
Bay City Scissors (1-2-3-4 are flutters; 5-6-7-8 are over and under)
James Bonds
Outlaw (making an 0 with both feet) – 20 of these
Flutter Kicks – 20 of these
American Hammer
Louganis (BBS with coupon overhead)

Moseyed back to flag
Did some Merkins IC – 10 of course

End in COT

Location: Paddock
Date: 2021-08-06
Weather: Lovely

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

Warm-O-Rama
None

Tha Thang
Mumble Ruck with exercise stops.

Hope White Wall and his family feel better! We missed you!

End in COT

Location: Gridlock
Date: 2021-08-05
Weather: Beautiful, high 60s

Q: Wally World
PAX: 8 – Wally World, Sous Vide, Thin Mint, Showcase Showdown, Steveo, Axeman, Muck, Nurse Joy

Warm-O-Rama
Various stretching

Tha Thang
Ascending Mercans Burpees: 1-10 push-ups
25 copperhead squats IC
10 plank jack burpees
25 coackroaches IC
10 Catalina wine mixer burpees
20 dead bugs IC
10 hand release burpees
15 jello makers
10 wide grip burpees
20 American hammers IC
10 star jump burpees
20 crunch extenders
10 regular plain old burpees
1 min Al Gore & 1 min plank

Finished with a full circle of Mary exercises.

End in COT

Location: Gridlock
Date: 2021-08-03
Weather: Perfect, mid 60s

Q: Wally World
PAX: 12 – Wally World, Muck, Steveo, Bandwagon, Boo Boo, Sous Vide, Thin Mint, Showcase Showdown, Bagman, Nurse Joy, Incognito, Axeman

Warm-O-Rama
Various stretching
Mosey to the tennis courts

Tha Thang
At the gap before/between each new court, do reps of the listed exercise, do the other exercise for the length of the court until the next gap. Once you reach the end, do 3 group exercises.

1. Bear crawl, 10 Mercans

– Cockroaches IC, Jack in the box squat jumps IC, LBCs IC
2. Lunge walk, 10 squats
– Deadbugs IC, leg lifts IC, reverse sit-ups IC
3. Crab walk, 10 big boy sit-ups
– Deadbugs IC, glute bridges IC, box cutters IC

Welcome Steveo!

End in COT

Location: Gridlock
Date: 2021-08-02
Weather: 60’s??

Q: Zebra
PAX: 10 – Mule, Muck, Bandwagon, Showcase Showdown, Thin Mint, Sous Vide, Oshag, Santa’s Little Helper, Radio, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
2.4 mile loop straight rucking.
QIC brought 3 sandbags with varying weight to share with the pax for extra fun.

End in COT

Location: Birds Nest
Date: 2021-08-02
Weather: 63

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

Warm-O-Rama
No warm o rama

Tha Thang
5 sets:
10 leg lifts
15 rows
20 alternating lunges

Ruck for time

End in COT

Location: Gridlock
Date: 2021-07-31
Weather:

Q: Zebra
PAX: 9 – Showcase Showdown, Raquel, Sous Vide, Axeman, Radio, Muck, Hertz, Nurse Joy, Zebra

Warm-O-Rama
Shouts of Joy resounded from the Pax when they realized that Lansbury had passed the Q off to Zebra at Gridlock this morning. One unnamed pax said: “Thank God we don’t have to listen to Lansbury’s music.”

Verbal Disclaimer

Abe Vigodas IC
Imperial Walkers IC
Copperhead Squats IC
SSH IC
Merkins IC

Tha Thang
On each tier of the parking lot we completed a 5-10-15-20 rep ladder, starting at one entrance and stopping at each set of stairs to work. We moved up and down the ladder until we eventually added each station, stopping at each spot both directions.

Tier 1:
5 Burpees, 10 Walk outs, 15 Squats, 20 SSH

Tier 2:
5 Jack in the box jump squats, 10 Mt. Climbers, 15 Merkins, 20 OH Clap

Tier 3:
5 Body Builders, 10 V-Ups, 15 American Hammers, 20 Lunges

Tier 4:
5 BB Sit ups, 10 Bonnie Blair’s, 15 A-Rod’s, 20 Superman’s

After we completed all 4 tiers, we moved down the ladder until time was out – completing 3 tiers.

End in COT

Location: Gridlock
Date: 2021-07-31
Weather:

Q: Zebra
PAX: 9 – Showcase Showdown, Raquel, Sous Vide, Axeman, Radio, Muck, Hertz, Nurse Joy, Zebra

Warm-O-Rama
Shouts of Joy resounded from the Pax when they realized that Lansbury had passed the Q off to Zebra at Gridlock this morning. One unnamed pax said: “Thank God we don’t have to listen to Lansbury’s music.”

Verbal Disclaimer

Abe Vigodas IC
Imperial Walkers IC
Copperhead Squats IC
SSH IC
Merkins IC

Tha Thang
On each tier of the parking lot we completed a 5-10-15-20 rep ladder, starting at one entrance and stopping at each set of stairs to work. We moved up and down the ladder until we eventually added each station, stopping at each spot both directions.

Tier 1:
5 Burpees, 10 Walk outs, 15 Squats, 20 SSH

Tier 2:
5 Jack in the box jump squats, 10 Mt. Climbers, 15 Merkins, 20 OH Clap

Tier 3:
5 Body Builders, 10 V-Ups, 15 American Hammers, 20 Lunges

Tier 4:
5 BB Sit ups, 10 Bonnie Blair’s, 15 A-Rod’s, 20 Superman’s

After we completed all 4 tiers, we moved down the ladder until time was out – completing 3 tiers.

End in COT

Location: Foxhole
Date: 2021-07-31
Weather:

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

Warm-O-Rama
Michael Phelps
leg stretches
grass grabbers
quad pulls

Tha Thang
100m lunges
100m high knees
100m Frankenstein
100m bear crawls
100m high knees
100m side shuffles
100m butt kicks
100m back pedals

20 coupon squats ×3
20 overhead presses x3
20 coupon curls x3
30 bent over rows ×3
20 coupon back presses ×3
30 coupon step up step down

100m 🏃‍♂️
20 merkins ×3
20 situps ×3
1 minute plank ×3
40 impirical walkers x3
100m 🏃‍♂️

End in COT

Location: Paddock
Date: 2021-07-30
Weather: Muggy and foggy

Q: Whitewall
PAX: 1 – Whitewall

Warm-O-Rama
Quick stretches then move on

Tha Thang
Decided to scrap the scheduled beatdown since this was a solo beatdown. Hate running anyway. Grab the ruck and set off.

2 mile ruck stopping for work

25 mercans with ruck
30 squats with ruck
30 curls
30 overhead press
30 step back lunges
25 mercans with ruck
30 squats with ruck
30 curls
30 overhead press

End in COT

Location: The Fort
Date: 2021-07-28
Weather: Awesome

Q: Oshag
PAX: 8 – Santa’s Little Helper, Oshag, Shank, Bambi, Miracle Gro, Shooter, Coach K, Dry Rub

Warm-O-Rama
Mosey to the hill and dynos to get warmed up.

Tha Thang
Top-o-the-hill Round – 10 reps – Merkins, Deep Squats, Flutter Kicks – 10 4-count Sous Vides was the transition exercise

Move down the hill – type of movement varied, always with coupon – Crawl Bear, Mosey, Army Crawl

Bottom-o-the-hill Round – 10 reps – Merkins, Big Boy Sit Ups, Sumo Squats – added Grass Drills, Squat Thrusts, Shuttle Drills, Burpees and 100 – SSH was the transition exercise

Move up the hill – type of movement varied – Bear Crawls, Army Crawls, Jail Break

End in COT

Location: Paddock
Date: 2021-07-28
Weather: 63

Q: Boo Boo
PAX: 3 – Boo Boo, Sous Vide, Whitewall

Warm-O-Rama
1 mile mosey

Tha Thang
25 burpees

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

50 burpees

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

100 Merkins

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

50 reverse hover lunges

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

100 squats

Run to end of parking lot and do 20 Reps of your choice core exercise and then run back

4, 30 rounds of wall sprints with 30 second rests between rounds.

End in COT

Location: Gridlock
Date: 2021-07-27
Weather: Beautiful

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Sous Vide, Showcase Showdown, Bandwagon, Incognito, Nurse Joy, Axeman

Warm-O-Rama
Mosey to Coupons, Coupon carry to scoreboard, general stretches – time to get it on

Tha Thang
Top-o-the-hill Round – 10 reps with coupons – Curls, Squats, Lumberjacks – 10 4-count T-Jacks was the transition exercise

Move down the hill – type of movement varied, always with coupon – Crawl Bear, Rifle Carry, Coupon Carry

Bottom-o-the-hill Round – 10 reps with coupons – Curls, Bent over rows, Sumo Squats – added in Coupon Merkins, Merkins, Overhead Press, Lunges – SSH was the transition exercise

Move up the hill – type of movement varied, always with coupon – Bear Crawls, Army Crawls, Modified ManMakers

End in COT

Location: The Fort
Date: 2021-07-26
Weather: 75 and very humid

Q: Sous Vide
PAX: 6 – Sous Vide, Dry Rub, Shooter, Coach K, Shank, Miracle Gro

Warm-O-Rama
Various dynamic stretches

Tha Thang
Got into groups of two. Group one did 200 hand release Mercans while the partner ran forty yards and did 6 tire flips. Group two did 300 squats while running down to do farmers carry with two 50 lb dumbbells. Group three did 300 med ball slams with 5 burpees at the end of the run and finally the last group did 300 SSH’s and drug the steel sled with 50 added pounds.
These young guys are in shape and pushed me to my limit. It was a fun but challenging workout. Thanks for having me guys!!!

End in COT

Location: Gridlock
Date: 2021-07-26
Weather:

Q: Lansbury
PAX: 5 – Lansbury, Radio, Nurse Joy, Showcase Showdown, Zebra

Warm-O-Rama
Stretch

Tha Thang
Shelter PT
Stair Laps
Hill work
Ruck
Mary

End in COT

Location: Gridlock
Date: 2021-07-24
Weather: Excellente

Q: Muck
PAX: 7 – Bandwagon, Axeman, Raquel, Sous Vide, Yanni, Lincoln Log, Muck

Warm-O-Rama
It’s 7am. No Q. Mmmmm, let’s see. Muck has some dice… Linc has a deck. Time for a total “by chance” beatdown.

• Runners stretch (switch)
• Cross feet, bend and hang (switch)
• Quad pulls
• Arm stretch across body (switch)
• Tricep pulls (switch)
• Grass grabbers, 15 IC

Tha Thang
Three rounds of Muck’s exercise dice (lunges, squats, crunches, mercans, SSH’s, etc.).

Mosey to the coupons behind the transformer. Grab a coupon for a complete 52 card Deck of Death, Q’d by Linc (man makers, burpees, hammers, mercans, squats, Big Boys, overhead presses, curls, wall work, etc.).

Finished the last card and mosyed back to the flag… ended precisely at 8am.

Kudos to Linc for Qing the Deck of Death… honor to co-Q together. Great beatdown all around.

End in COT

Location: Gridlock
Date: 2021-07-22
Weather: Pretty Nice

Q: Incognito
PAX: 10 – Incognito, Axeman, Raquel, Muck, Wally World, Oshag, Sous Vide, Bandwagon, Zebra, Boo Boo

Warm-O-Rama
A few stretches

Tha Thang
BOMBS’M
Brickpees – 50
Overhead Press – 100
Merkins – 150
Bicep Curls – 200
Squat (w/coupon) – 250
Mary (2 ct. Flutter Kicks) – 300

SSH’s IC

End in COT

Location: Paddock
Date: 2021-07-21
Weather: 63, foggy

Q: Boo Boo
PAX: 5 – Boo Boo, Wally World, Thin Mint, Showcase Showdown, Sous Vide

Warm-O-Rama
Various stretches

Tha Thang
Started out with a Paula Abdul (Merkins and squats). Modified into dealers choice at each street light on return to parking lot. Finish with random Mary exercises

End in COT

Location: Gridlock
Date: 2021-07-20
Weather: 69° (giggity) with a nice helping of humidity

Q: Wally World
PAX: 10 – Lansbury, Wally World, Showcase Showdown, Zebra, Thin Mint, Sous Vide, Oshag, Incognito, Muck, Axeman

Warm-O-Rama
Various stretching, moseyed to the tennis courts

Tha Thang
Start on one end of the tennis courts. The gap between each tennis court is the next rung. We do 20 reps of each exercise, but as you go up the ladder you do 10, and on your way back you do the other 10. At each new rung, you do the full 20. For example, if you were on the 3rd rung, you would do 10 squats, 10 LBCs, 10 merkins, and 20 gas pumps, then 10 merkins, 10 LBCs, & 10 squats.

Base rung: Squats
1: LBCs
2: Merkins
3: Gas pumps
4: Lunges
5: Shoulder taps
6: Cockroaches (4 count like IC)
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees

End in COT

Location: Gridlock
Date: 2021-07-19
Weather: Mid – 60’s – Clear

Q: Incognito
PAX: 8 – Zebra, Showcase Showdown, Thin Mint, Muck, Sous Vide, Axeman, Lansbury, Incognito

Warm-O-Rama
Michael Phelps and SSHs IC

Tha Thang
Rucked around Shillito
Stopped randomly for Merkins IC and Squats IC

End in COT

Location: Birds Nest
Date: 2021-07-19
Weather: 70s

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
No warm o rama

Tha Thang
Join or Die (GoRuck Tribe Workout For July)

4 Rounds:
– 250m Ruck
– 17 Squats
– 250m Ruck
-76 (different movement each round) Pull Throughs (R1), 4 count Flutterkicks with Ruck Overhead (R2), High Pulls (R3), Push Ups (R4)

Finish with 400 meter suitcase carry, 400 meter OH ruck carry, 400 meter ruck for speed.

End in COT

Location: Gridlock
Date: 2021-07-17
Weather: Around 70 – rain threatening, but it never did rain

Q: Incognito
PAX: 9 – Muck, Sous Vide, Raquel, Oshag, Cougar Bait, Radio, Lincoln Log, Hertz, Incognito

Warm-O-Rama
Various stretches, grab a coupon, head to the upper tennis courts
Then a little warming up.

Tha Thang
Did 7 sets of the below with these reps:
3 – 9 – 15 – 21 – 15 – 9 – 3
Coupon Squats
Merkins
Curls
Jump Squats
Overhead Press
Burpees
In-between each set we ran the length of the tennis court and back

Took the coupons back

Returned to the upper tennis court for some Mary:
Big Boy Situp
2-count Mtn. Climbers
4-count Flutters
Plank Jacks
Slow Leg Raises
10 of each – then repeato for about 5 or 6 minutes

Closed with some warrior 3 crunches, moseyed back to flag, and then imperial walker IC.

End in COT

Location: Foxhole
Date: 2021-07-17
Weather: Overcast with a slight breeze

Q: Mule
PAX: 7 – TStark, Sparky, Ricky Bobby, Mule, Lansbury, Fergie, Animal Style

Warm-O-Rama
Dynamic stretching focusing on legs and back

Tha Thang
Moseyed to the coupons and grabbed one each. Each corner of the big parking lot had a Solo cup with a suite of playing cards inside. Each HIM picked a card and had to suggest an exercise and reps based on the target area of each Solo cup (Clubs: Lower Body; Hearts: Core; Spades: Coupon; Diamonds: Upper Body). Moseyed from each corner starting with coupons.

Completed four rounds of exercises and placed coupons back. Completed with a fellowship run back to the starting area for cool down.

End in COT

Location: Gridlock
Date: 2021-07-15
Weather:

Q: Nurse Joy
PAX: 15 – Oshag, Sous Vide, Wally World, Lansbury, Thin Mint, Showcase Showdown, Lincoln Log, Muck, Incognito, Axeman, Possum, Zebra, Pavlov, Bagman, Nurse Joy

Warm-O-Rama
Down dog, arm circles, arm stretches light mosey

Tha Thang
Round 1- 10 mericans, 10 triceps extensions with coupon, 10 coupon curls. Increase by 5 reps for three sets. Speed skater 1 minute. Recover.

Round 2 – 5 man maker, 5 sumo pulse jumps with coupon, 5 lunges. Increase by 5 reps for three sets. Recover.

Snake of death – pax in single file line. Q sets pace. Man in back performs 5 side straddle hops on Q command, then sprints to front of line. New man in back of line performs 5 side straddle hops then sprints to front of line. Repeat until all have completed series exercise/sprint.

Round 3- chest press with coupon to failure with intermittent holds.

Plank-o-rama. Name speaks for itself. Wally World was the champ and got Lei’d and won a sweet board game from Goodwill.

Finished with 20 dead bugs in honor of Wally World.

Man in the glass reading, name-o-rama

End in COT

Location: Gridlock
Date: 2021-07-13
Weather: Moist

Q: Sunshine (DR)
PAX: 17 – Thin Mint, Showcase Showdown, Lansbury, Oshag, Santa’s Little Helper, Muck, Wally World, Raquel, Incognito, Zebra, Sous Vide, Boo Boo, Nurse Joy, Possum, Hard Drive (DR), Sunshine (DR), Axeman

Warm-O-Rama
Legally-binding disclaimer provided

SSH
Fazio Arm Circles
Good Mornings

Tha Thang
YHC tested the 16-PAX with a game of Bandersnatch Rules. Each PAX who completed a double-court Rafael Nadal first won the prize and privilege of announcing the subsequent exercise. The added caveat being that the winner started the next Nadal by performing a Burpee first. We did lots of these. To break up the monotony, each time YHC finished first the PAX were treated to a selection of delectable beats to time their exercise.

Lessons learned:
· Caveat emptor to anyone planning on repeating this routine on wet tennis courts. Or have an ambulance on call.
· Add interior lines for fast-twitch or triple-court Nadals for endurance.
· Bring a big speaker because some of PAX will forget their hearing supplements and they will voice their displeasure.

Note: PAX were gracious and welcoming to YHC as he visited the Commonwealth over the past week. He is thrilled that F3 is thriving in his childhood home and looks forward to beatdowns courtesy of the local PAX on future visits. The PAX of The City look forward to extending the same courtesy when F3 Lexington PAX visit San Francisco (Just don’t call it San Fran or ‘Frisco. We hate that.)

· The City is hosting a Stair Climb on 9/11. We will hear some thoughts from representatives from the SFFD, run/ruck to the scenic Lyon Street steps, ascend/descend the steps 10x (~1400’), return to the muster spot for additional beating down, COT followed by Coffeeteria. First non-The City PAX to commit will be treated to a medium coffee. Play your cards right and Sunshine might even let you camp in his backyard before the workout. https://forms.gle/CQURAZCeypmHASuFA

· Prayers and praise shared

End in COT

Location: The Fort
Date: 2021-07-14
Weather: Mercerfection… like perfection, but Mercer County style.

Q: Muck
PAX: 8 – Bambi, Slice, Shooter, Shank, Sous Vide, Coach K, Muck, Chugginton

Warm-O-Rama
– Michael Phelps
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls
– Arm across body stretch (switch)
– Tricep pulls (switch)
– Grass grabbers, 15 (IC)

Tha Thang
74’s… like 76’s, but modified.

Fence was the starting point. Cones at 25 yards, 50 yards, then moved laterally to another cone, back to another cone 25 yards away, then back to the fence. Four stations, with sprinting in-between.

Sprint to the first cone and do 7 reps. Repeat at the 2nd, 3rd, and 4th cones.

Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Bobby Hurleys (slap the ground, jump shot)
○ 4th round: Box cutters
○ 5th round: SSH’s
○ 6th round: Mercans, with rotation

Then off to grab some coupons for five rounds of Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Overhead presses
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Bentover rows
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Curls
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

   •  5th round (repeat 1st round)
    ○ 25 Curls
    ○ 25 Lunge steps
    ○ 25 SSH's
    ○ 25 Lunge steps back

Came back for one more round of 74’s: Ice skaters

We finished with five minutes of Mary, pax choice:
– One leg mountain climbers
– Bicycles (Freddie Mercury’s)
– Walk out mercans
– Maybe one more… if so, we did it well.

Always enjoy posting at The Fort! Sous Vide and I get “Respect” in name-arama, but I respect the solid core group of pax there that come out every MWF. You’re building a great AO guys! Keep moving forward!

End in COT

Location: Paddock
Date: 2021-07-14
Weather: Perfect but a little humid

Q: Wally World
PAX: 5 – Wally World, Lansbury, Boo Boo, Thin Mint, Showcase Showdown

Warm-O-Rama
Various stretching

Tha Thang
Complete the circuit, then do one of the exercises after the circuit, then repeato into the circuit.

Circuit:
5 pull-ups
10 burpees
15 jump squats
20 LBCs
25 merkins

Exercises after each circuit:
1. 20 Dead bugs in cadence
2. 20 copperhead squats IC
3. 1 minute plank
4. 10 Arods IC
6. 15x 2 lunges 1 squat IC

Finished with a few minutes of merry:
1. Australian push-ups
2. Cockroaches
3. Nolan Ryan’s
4. Barre 3-point toe touch leg lifts – led of course by Lansbury

End in COT

Location: Gridlock
Date: 2021-07-12
Weather:

Q: Zebra
PAX: 6 – Nurse Joy, Wally World, Muck, Possum, Sous Vide, Zebra

Warm-O-Rama
Stretch OYO

Tha Thang
With rucks on:
5 – burpees
5 – squats
5 – 4 count mountain climbers
5 – merkins
5 – big boy sit ups (ruck on front)
5 – curls

Pax rucked the loop, stopping every 8-10 minutes and adding 5 reps to each of the above exercises. We completed rounds of 10, 15 and then a final round of 5 back at the start as our time was up.

End in COT

Location: Birds Nest
Date: 2021-07-12
Weather: 70, breeze

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
Arm stretches

Tha Thang
4 rounds w/30 sec rest between movements:
Copperhead Merkins x8
Up rows x5
Clean and toss x12
Weighted Merkins AMRAP

1 mile heavy ruck

End in COT

Location: Gridlock
Date: 2021-07-10
Weather: Humid but nice

Q: Axeman
PAX: 6 – Muck, Possum, Stapler, Raquel, Radio, Axeman

Warm-O-Rama
Mosey to basketball courts for some dynamic warm-ups including jogging, Frankensteins, butt kickers and more

Tha Thang
PAX then moseyed to the football field and grabbed a coupon for three rounds of tabata. We did the following exercises for one minute followed by 15 seconds of rest. Three sets were performed.
Curls
Squats with or without coupon
Leg Raises
Mercans
Lunges with or without coupon
Box Cutters
We then moved to the hill behind the bleachers for some partner work. While one partner stayed at the top doing work, the other moseyed down the hill for work. At the top we did:
Man Makers, Big Boys and Gas Pumpers
At the bottom of the hill we did:
No Surrenders x8, Catalinas x10 and burpees x8
With the time left we worked on some Dora. We got in 100 coupon rows and 200 LBCs before time to head back.
Good to have Stapler back out there!

End in COT

Location: Foxhole
Date: 2021-07-10
Weather: Cloudy and wet

Q: Animal Style
PAX: 4 – Animal Style, Zebra, TStark, Showcase Showdown

Warm-O-Rama
-Tai-chi box
-Tai-chi net
-Windmill (wax on wax off)
-Kung-fu 4-block
-catch shuriken
-knee up, out, tree pose hold
-quad stretch
-split stretch
-rock squat
-smack your core

Tha Thang
Martial arts inspired workout; part I: stationary exercise then move exercise to next line; repeat:
1- finger tip merkin (20); crane beak lunge
2-karate kid crane kick (20); hayate (DOA) double punch
3-Ryu Haduken fireball (15/side); Paqua step side kick
4-Ken shoryuken jumping uppercut (20); elbow strike CQC side shuffle
5-Chun-li lightning kick (15/side); cobra style backup
6-Guile twirl punch (10/side); drunken style stumble

Part II- mosey to coupons; stationary coupon exercise while partner goes to the end and back:
1-coupon barrel swirl; forward lunge/backward lunge
2-coupon tiger/dragon forearm hold; bear crawl
3-donkey kick; sprint/backpedal

Part III-Drunken master; everyone poured 2 shots of unsweet tea to hold in both hands with curled fists and not spill during exercise
1-low squats (20)
2-light on front leg, step back and kick to line
3-back bend “take shot” strike (20)
4-lined up 6x shots of unsweet tea and competed 1:1 in mini bracketed tournament as to how quickly the shots could be finished- TStark emerged victorious

Krispy Kreme doughnuts and coffee to finish

End in COT

Location: Rolling Hills
Date: 2021-07-10
Weather: 68

Q: Oshag
PAX: 2 – Boo Boo, Oshag

Warm-O-Rama
No warm o rama

Tha Thang
Rode ~17 miles on the legacy trail and in the horse park. As custom, Boo Boo had to make a pit stop halfway to conduct some business.

End in COT

Location: Paddock
Date: 2021-07-09
Weather: Slight drizzle random, otherwise very muggy

Q: Whitewall
PAX: 6 – Thin Mint, Whitewall, Showcase Showdown, Sunshine (DR), Zebra, Lansbury

Warm-O-Rama
Also included in Pax is Sandbar (DR from New Orleans). Wonderful to have so many new faces meet us in the gloom for some work. Quick stretching to get going.
Arm cirlces
Phelps
SSH
Copperhead Squats

Tha Thang
When the Q is just throwing it together…go with a Dora

Split into teams. Total # of reps on one end per team while the other runs the length of the lot, does 3 burpees, returns to swap out

100 mercans
200 squats
300 LBCs
400 overhead claps

Sunshine reminded YHC that the plank is really a great…non-running workout. Agreed but wall sits are so much better.
5 minute wall sit with a 30 sec break in the middle

Finish with 6 minutes of Mary, which is where SS introduced us to the exercise The Shart! While sitting Al Gore, do small arm circles in cadence. This one will get recycled strictly because it’s funny

Great to spend time in the gloom with High Impact Men! Go out and do work!!

End in COT

Location: The Fort
Date: 2021-07-05
Weather: Summery

Q: Glaucoma
PAX: 6 – Shooter, Bambi, Coach K, Miracle Gro, Shank, Dry Rub

Warm-O-Rama
After a pulled hammy, I planned a workout that had jogs/ minimal squats etc.. well turns out even the jog wasn’t happening on this day.

Started with a long mosey around the complex, stopping at two areas and doing 10 merkins each stop. Return back to the shed for a few ssh and stretching.

Thing one : 1:4 merkins: shoulder taps/air press alternates
1:4 merkins: air press
2:8 merkins: shoulder taps
3:12 merkins: air press

You get the trend. Til 10:40

Mosey long mosey again with stops for merkins

Thang 2:
Glauc ab o ram is a series of 10 different ab exercises (all a 20 count) we repeated this 1x for a series of two of the exercises. 😐

Long mosey again and back to flag

Tha Thang
See above. 🙂

Kept this semi short and sweet as 5 of us hit up the golf course for a quick 9 holes..

End in COT

Location: Gridlock
Date: 2021-07-08
Weather: Pretty grody according to a down range Sunshine

Q: Sunshine (DR)
PAX: 13 – Sunshine (DR), Thin Mint, Showdown, Martina, Raquel, Possum, Oshag, Axeman, Muck, Wally World, Lansbury, Santa’s Little Helper, Sous Vide

Warm-O-Rama
SSH
Good Mornings
Fazio arm circles

Tha Thang
Wits & Wagers: Parking lot Nadals with pain stations (hard/harder/hardest).

12-PAX humored a Down Range Sunshine by letting him ramble on with useless knowledge about California, UC Berkeley (Go Bears!) and KFC. In between the Wits & Wagers mumblechatter, the PAX planked, ran back-and-forth a bunch and did pain stations of varying difficulty. Doubtful YHC will be permitted to Q or talk again in the future.

F3_The_City is hosting a 9/11 Stair Climb. DM (Slack: Sunshine, Twitter: @F3_The_City) for particulars. Spoiler: it will be awesome.

SS shared the definition and stark reality of male loneliness contrasted with the incredible benefits F3 provides as a remedy.

End in COT

Location: Paddock
Date: 2021-07-07
Weather: 70, humid

Q: Boo Boo
PAX: 3 – Boo Boo, Sous Vide, Whitewall

Warm-O-Rama
Various arm and leg stretches

Tha Thang
Paula Abdul to curve at dog park. On the way down we did 10 Merkins and 20 lbc’s. On the way back we did 10 squats and 5 knee jumps.

End in COT

Location: Gridlock
Date: 2021-07-06
Weather: Clear, tepid and slightly humid

Q: Sous Vide
PAX: 5 – Sous Vide, Muck, Possum, Wally World, Axeman

Warm-O-Rama
Several dynamic exercises

Tha Thang
Got in groups of two with 5 stations. Station 1- thrusters with a coupon. Station 2- med. ball slams. Station 3- med. ball over the shoulder. Station 4- mercans. Station 5- farmers walk.

At each station, one partner worked (AMRAP) while the other rested. We did all 5 stations for 5 rounds.

End in COT