Location: Gridlock
Date: 2021-07-05
Weather: Perfect with a little humidity
Q: Sous Vide
PAX: 5 – Radio, Sous Vide, Possum, Zebra, Muck
Warm-O-Rama
None
Tha Thang
Rucked towards LCA while stopping a few times to do Mercans and squats. Went through the gate to the LCA football stadium and rucked the bleachers and around the track. On the way out we found some big tires to flip. Rucked back to the flag.
End in COT
Location: Foxhole
Date: 2021-07-03
Weather:
Q: Lansbury
PAX: 9 – Splash Down, Sparky, Wally World, Lincoln Log, Animal Style, Zebra, Giggles, Matlock, Lansbury
Warm-O-Rama
Dynamic stretching
Tha Thang
Circle Merkin
2:1 Light Run
Mosey
Pyramid of Pain
Mosey
Pilates/Core
End in COT
Location: Birds Nest
Date: 2021-07-05
Weather: 70’s, humid
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
No warm o rama
Tha Thang
With weighted vest or ruck on.
17 burpees then run 1/4 mile
76 Merkins then run 1/4 mile
17 burpees then run 1/4 mile
76 Merkins then run 1/4 mile
20 squats then run 1/4 mile
21 American hammers then run 1/4 mile
20 squats then run 1/4 mile
21 American hammers then run 1/4 mile
Goat trail lap around stadium at an up tempo speed
End in COT
Location: Gridlock
Date: 2021-07-03
Weather: O beautiful for spacious skies
Q: Muck
PAX: 6 – Sous Vide, Count Chocula, Radio, Possum, Raquel, Muck
Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Arm stretch across body (switch)
– Tricep pull (switch)
– Grass grabbers (IC)
– Motivators (7 sets), Q messed up the count, but all good
Soundtrack for the day were classic rock or country songs with America or USA in the title.
Tha Thang
Started off with 76ers…
Flag is the starting point. Cones at the 25 yards, 50 yards, 75 yards, and 100 yards.
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone.
Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Star jumps
○ 4th round: American Hammers
○ 5th round: Box cutters
○ 6th round: Side straddle hops
Then mosey to the coupons behind the transformer for some 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
Hard charging pax were doing so well on time that we were able to repeat 1st two rounds.
Mosey back to the flag for three rounds of 17 and 76 exercises.
– 17 Big Boy Situps
– 76 Ice skaters
- 17 Sous Vides (two is one)
- 76 LBC's
- 17 Gas pampers
- 76 second plank
Thanks to all pax who brought food for God’s Pantry. You can still donate food on Monday at Gridlock.
End in COT
Location: Paddock
Date: 2021-07-02
Weather: 65 and Foggy
Q: Lansbury
PAX: 4 – Lansbury, Wally World, Sous Vide, Zebra
Warm-O-Rama
Dynamic stretching
Tha Thang
Bearcrawl circle with Merkins and Jump lunges
2:1 streetlight run with Merkins and Squats
Pilates halftime flow
2:1 streetlight run with Bob Hurleys and Curtsey Lunges
Hill sprint
End in COT
Location: Gridlock
Date: 2021-06-29
Weather: Perfect
Q: Wally World
PAX: 8 – Wally World, Incognito, Muck, Possum, Raquel, Sous Vide, Lansbury, Boo Boo
Warm-O-Rama
Assorted stretching
Tha Thang
Moseyed to the lower tennis courts.
We did an ab exercise in cadence, then ran a stair lap.
I don’t remember all the exercises, but I know Lansbury made us do barre…
The skunks that live/hide under the stairs showed up again. A baby skunk nearly gave me a heart attack as we were running up the stairs.
End in COT
Location: The Fort
Date: 2021-06-30
Weather: Steamy
Q: Glaucoma
PAX: 8 – Shank, Miracle Gro, Shooter, Coach K, Chugginton , Google, Farva, Bambi
Warm-O-Rama
Rocked over to the tennis courts with Miley Cyrus “party in the USA”
Played “ragged ole flag” Johnny Cash during cop
Arm circles/ michale Phelps
Plank stretching
Merkin waterfall 10 merkins: 10 sec high plank hold
9 merkins: 9 sec hold
8 merkins: 8 sec hold
Grassgrabbers
7merkjns; 7 hold
6 merkins: 6 hold
5 merkins: 5 hold
Grassgrabbers
4 merkins: 4 hold
3 merkins: 3 hold
2 merkins: 2 hold
1 merkin. Finish
Tha Thang
“Party in the USA” Miley Cyrus. 6 t merkins on one end, Bernie sanders to other end 6 jump squats
48 sec plank hold to “taps”
30 sec ace /Gary to “bugle call” the. Switch
“Courtesy of the red/ white/ blue” same sequence as above. 3 burpees one end, 10 donkey kicks other end
Same ab work as above
“American soldier” same sequence as above.. 4 Bonnie Blairs: 4 T merkins. Repeat entire song
Same ab work as above
End in COT
Location: The Fort
Date: 2021-06-28
Weather: Sticky icky
Q: Glaucoma
PAX: 6 – Shooter, Farva, Dry Rub, Chugginton , Miracle Gro, Coach K
Warm-O-Rama
Mosey to tennis courts
20ssh (IC)
Grassgrabbers 10(IC) l,r,c
15ssh
Plank stretching
10ssh
Plank stretching (faster)
Tha Thang
Thang1
“Talking to Jesus” length of tennis courts and Bernie sanders back. Everytime the song says “Talking to Jesus” do a burpee
Thang 2
Animal walking : on 1 half of one court.
Complete a square along the tennis court.
Along sideline: bear crawl,
Baseline: crab walk
Other side line: gorilla walk
Baseline (close to net) frog jump
At beginning do 2 merkins and increase by 2 every time around the square
Played song “raise a hallelujah” roughly 8 minute song
Thang 3
Merkins: air raises completed 2:8, 4:16, 6:24, 8:32, 10:40
Big bois: lbc completed 2:8, 4:16, 6:24, 8:32, 10:40
End in COT
Location: Gridlock
Date: 2021-07-01
Weather: A break in the rain before downpour
Q: Zebra
PAX: 9 – Possum, Sous Vide, Lincoln Log, Muck, Lansbury, Nurse Joy, Wally World, Incognito, Zebra
Warm-O-Rama
Various arm stretches
Runners stretch
SSH IC
Copperhead squats IC
Tha Thang
Mosey to pull up shelter
Today was a rotation of Cindy and Tabatas
6 min of Cindy (5 pull ups, 10 merkins, 15 squats)
4 min of tabata (20 seconds work – 10 seconds rest) Wall sits
6 min of Cindy
4 min of tabata – American Hammers
4 min of Cindy
4 min of tabata – Planks
Mosey back to the flag
End in COT
Location: Paddock
Date: 2021-06-30
Weather: 70’s, humid
Q: Boo Boo
PAX: 2 – Boo Boo, Incognito
Warm-O-Rama
No warm o rama
Tha Thang
Run 3.6 miles and finished with 5 minutes of random Mary.
End in COT
Location: Paddock
Date: 2021-06-25
Weather:
Q: 3D (DR)
PAX: 3 – 3D (DR), Duggar, Suds
Warm-O-Rama
Since YHC was given the Q at 5:29 there wasn’t much planning, gave the disclaimer to FNG Greg Washnock. Ran a lap around the lot. Did some SSH, imperial and hillbilly walkers and stretching.
Tha Thang
Ran to the bottom of the parking lot hill, 11s on the hill. 1 squat at bottom, 10 burpees at top, run down 2 squats, 9 burpees at top and so on. Good mumblechatter explains F3 to FNG and catching up on life as we all knew each other. Ended with some Mary. Introduced a new exercise.
Low Country Crab
Start in a crab position. (Basically inverse of a bear crawl, facing the sky on all fours, butt off ground)
Count 1 – lift right hand and left foot and touch them together.
Count 2 – back on all 4
Count 3 – left hand and right foot touch
Count 4 – back on all 4
End in COT
Location: Gridlock
Date: 2021-06-28
Weather: The question you have to ask yourself is, “Does it get any better?” And the answer is, “No, it does not.”
Q: Muck
PAX: 9 – Axeman, Zebra, Incognito, Ronaldo, Possum, Sous Vide, Radio, Nurse Joy, Muck
Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
Let’s roll!
Tha Thang
2.4 mile Gridlock loop, with six exercise stations mixed in. Rucks stayed on throughout.
1st station- 20 squats, 20 mercans, 20 lunge steps.
2nd station- 20 squats, 20 mercans
3rd station- 25 squats, 25 mercans
4th station- 25 squats, 25 decline mercans
5th station- 25 squats, 25 mercans
6th station- 25 squats, 25 mercans
Prayers for Miami building collapse.
End in COT
Location: Birds Nest
Date: 2021-06-28
Weather: 74, humid
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
Leg stretches and finkle swings
Tha Thang
4 Rounds:
Squats with ruck and SB – 20
Deadlifts with ruck and SB – 20
Ruck Lunges – 20 alternating
1 min OH Ruck squat hold
2 min warrior pose (switch stance at halfway)
20 yard duckwalk and bear crawl back
Finisher:
1 lap of goat trails
End in COT
Location: The Fort
Date: 2021-06-25
Weather: Nice/ crispy
Q: Glaucoma
PAX: 6 – Coach K, Shank, Miracle Gro, Chugginton , Bambi, Dry Rub
Warm-O-Rama
Mosey
Plank stretching
Grassgrabbers
SSH
Tha Thang
Mosey (about a 4 minute run)
Round 1:
Merkins: shoulder taps
6:24, 8:32, 10,40
Mosey (same as above)
Jump squats: curtesy lunges
6:24, 8:32, 10:40
Mosey
Burpees: ssh (single. Count)
6:24, 8:32, 10:40
Mosey
Abo Rama x2.. all forms of an LBC with legs in different positions) 🔥
End in COT
Location: The Fort
Date: 2021-06-21
Weather: Breezy & Warm
Q: Glaucoma
PAX: 6 – Bambi, Glaucoma, Google, Farva, Shooter, Coach K
Warm-O-Rama
Mosey
SsH
Grassgrabbers (lRC) 10
SSH
Plank stretching
Merkins (10sC)
Tha Thang
Hill 1 ( 11’s) about a 30 yard moderate hill.
Top of hill start 10 T Merkins
Bottom of hill 1 Copperhead squat
Up and dow until
1 T merkin, 10 CH squat
Hill 2 ( 11’s) different hill 30 yards with a steep 10 yard finish
10 jump squats (at top) 1 Big Boi (at bottom)
Did this as a group until..
10 big boi and 1 jump squat
Mosey bag to the flag.. this one was a gasser
End in COT
Location: Gridlock
Date: 2021-06-26
Weather: Around 70+ very nice
Q: Incognito
PAX: 7 – Incognito, Sous Vide, Axeman, Raquel, Radio, Possum, 49er
Warm-O-Rama
Stretch and Warmup
Tha Thang
Route 66 around the football field
Lunges
then again, only with
Merkins
Gather round coupons and partner up
1 partner does 1st exercise and the other does the 2nd exercise, then they switch.
10 reps of everything, 5 sets
Curls – Dips
Squat Press – Merkins
Kettle bell swings (did 20 of these) – Burpees
Coupon Squat – Bent Over Rows
Leg Lift – American Hammer
End in COT
Location: Foxhole
Date: 2021-06-26
Weather: 60’s, breezy
Q: Boo Boo
PAX: 6 – Sparky, Wally World, Matlock, Lansbury, TStark, Fergie
Warm-O-Rama
Mosey to coupons
Head to toe stretches
Frankensteins
Butt kickers
High knees
A skips
Native Persons run around building
Tha Thang
Diamonds – OH presses
Clubs – Curls
Hearts – chest presses (double number)
Spade – Tri extensions
Jack – 1 min plank 5
Queen – barrel roll burpees 5
King – man maker 5
Joker – get up race down side parking lot
Mosey back to flag
End in COT
Location: Gridlock
Date: 2021-06-24
Weather: Mid 60s
Q: Wally World
PAX: 6 – Wally World, Ollie, Sous Vide, Possum, Incognito, Nurse Joy
Warm-O-Rama
Assorted stretching, mosey to the shelter by the playground
Tha Thang
22 reps of each exercise. Did a ladder routine, where you do exercise 1, run to the road, do exercise 1 & 2, run to the road, do exercises 1, 2, & 3, etc.
1st exercise: LBCs
2nd exercise: Squats
3rd exercise: Push-ups
4th exercise: Crunch extenders
5th exercise: Lunges (1 is 1)
6th exercise: Dips
7th exercise: American hammers (2 is 1)
8th exercise: Monkey humpers
Oshag said to make this a memorable workout because it is Possum’s last one for awhile, so I tried to do just that by playing Taylor Swift’s song “22” on repeat the whole time.
End in COT
Location: Paddock
Date: 2021-06-23
Weather: Low 50s
Q: Wally World
PAX: 3 – Boo Boo, Wally World, Sous Vide
Warm-O-Rama
Various stretching – mostly focused on legs
Tha Thang
Jogged around paddock, stopping at various points to do exercises, such as mericans, squats, deadbugs, etc.
Did some exercises at the shelter:
– Pull-ups
– Bench squats
– Dragonflies
– Picnic table shoulder press
– Dips
– Hanging knee raises
Finished with some ab work in the parking lot:
– Snow angels
– Reverse sit-ups
End in COT
Location: Gridlock
Date: 2021-06-22
Weather: Cool, perfect
Q: Oshag
PAX: 8 – Santa’s Little Helper, Oshag, Incognito, Sous Vide, Nurse Joy, Boo Boo, Possum, Wally World
Warm-O-Rama
Mosey to football field, the Q chased off skunks while the PAX gathered coupons and ‘The Tube.’ Some of the more insignificant PAX complained their feet got wet whilst retrieving the gear – the Q showed no sympathy or concern.
Tha Thang
Tube carried – varied between forward and backward
Stations – coupon work – curls, chest press, overhead press, bent over rows
Non-Coupon Stations – Sous Vides, running stairs
In between sets, we hammered out 5 Burpees, a jail break the length of the parking lot, 5 Burpees, jail break back, and 5 Burpees
Repeated as necessary until we ran out of time.
End in COT
Location: Rolling Hills
Date: 2021-06-19
Weather: Gorgeous
Q: Oshag
PAX: 3 – Boo Boo, Axeman, Oshag
Warm-O-Rama
Slow pace roll to Harrodsburg Road
Tha Thang
19 mile ride through the rolling hills of Central KY
The Eagle – Eddie Benton – made his F3 debut. We’ll get him added.
End in COT
Location: Birds Nest
Date: 2021-06-21
Weather: 74, breezy
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
No warm o rama
Tha Thang
Ruck 2 miles and at every quarter mile using ruck do 10 squats, 10 Merkins, 10 deadlifts, 10 OH presses.
1 lap of goat trails
End in COT
Location: Foxhole
Date: 2021-06-19
Weather: Humid 72 degrees
Q: Sparky
PAX: 3 – TStark, Wally World, Sparky
Warm-O-Rama
Disclosure, arm stretches, leg stretches, SSH, grass grabbers, ab vigoda, slow mosey with a brief stop to chat with Kung Fu Panda (Ken) and tell him what F3 is about. Continued with the mosey
Tha Thang
Six stations 1. Kettle ball swing 2. Medicine ball core work 3. Celebration run retrieving small cones 4. Coupon work (OH press, curls, bench press) 5. Jump rope 6. THE TIRE FLIP
Three rounds
End COT and discussed being a father and advise to the existing fathers and future fathers to be.
End in COT
Location: Gridlock
Date: 2021-06-19
Weather: A beautiful 70 degrees!
Q: Radio
PAX: 6 – Sous Vide, Muck, Hertz, Alfalfa, Raquel, Radio
Warm-O-Rama
Intro and disclaimer; Michael Phelps OYO, 12 Grass Grabbers -IC; 9 Hillbillies-IC; Groin Stretch to L (9 sec.) then to the R (9 sec.) then repeat; High Knees; Butt Kickers;Walking Knee Hugs; Quad Pull; Frankensteins; Pigeon Pulls; then Mosey to below FB Scoreboard.
Tha Thang
The Work – 1)bear crawl to scoreboard, 30 mountain climbers, jog to bottom, and low plank for 30 seconds. 2) sprint up to scoreboard, 30shoulder taps, jog to bottom, high plank for 1 minute. 3) Bernie up to scoreboard, 30 plank jacks and recover. 4) Forward Lunge with twist to FB midfield, Bernie to far end, side plank on left side 30 sec. 5) Carioca to midfield, switch lead leg and continue to scoreboard end, side plank on right side 30 sec. 6) sprint to midfield, high shuffle to far end, plank for 30 sec., high shuffle with other lead leg to midfield, walk to coupons. 7) Take 2 coupons and Farmer Walk down toward the creek, 3 Manmakers, Farmer Walk back up, 3 Manmakers.
8) 3 Manmakers, rifle carry one coupon guyh down toward the creek, 3 Manmakers, walk and curl your coupon across the creek to VB court, and divide into 2 teams of 3.
The Play – play VB games to 3 points and winners do a prescribed number of “fun activity” and losers do double the “fun activity”.
Game 1 – pull-ups 6/12
Game 2 – coupon squats 15/30
Game 3 – bench step ups 18/36
Game 4 – coupon curls 21/42
Game 5 – coupon chest press 24/48
Game 6 – tricep dips 21/42
Game 7 – coupon rows (upright or bent over 18/36
Walk coupons back to FB bleachers and complete 6 overhead presses, put coupon away, mosey back to flag.
The Talk- during mosey #1 talked about fun experiences with our children as dads (if not a dad, share fun experience investing into someone else’s children). During mosey #2 coming back shared memorable experiences with our dad, grandfather or GGF. Did Name-o-Rama and shared with whole group things we value about our D, GF, and GGF.
End in COT
Location: Gridlock
Date: 2021-06-17
Weather: Currently, it’s 66 and sunny in San Diego.
Q: Muck
PAX: 9 – Doc Brown, Lincoln Log, Raquel, Wally World, Boo Boo, Oshag, Nurse Joy, Muck, Santa’s Little Helper
Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Arm across chest pulls (switch)
– Tricep pulls (switch)
– Grass grabbers (IC, 10)
Tha Thang
Diego (Dora’s cousin)…
Mosey to coupons… take coupons to hill by scoreboard (everyone with a coupon)
Partner up… one PAX begins exercise at top of hill… partner PAX goes to bottom of hill, does an exercise, then back up the hill. Partners switch until top exercise count is complete.
1st round:
Top: 50 Tricep Extensions
Bottom: 10 Plank Jacks
2nd round:
Top: 100 Shoulder presses
Bottom: 10 Upright rows (carrying your coupon to the bottom and back up)
3rd round:
Top: 150 Curls
Bottom: Lunge walk >>> 10 Squats >>> lunge walk back
4th round:
Top: 200 Bentover Rows
Bottom: “Crawl bear” down >>> 10 No Surrenders >>> “bear crawl” up
5th round:
Top: 250 Mercans
Bottom: Bernie down >>> 10 Big Boy Situps >>> Bernie back up
6th round:
Top: 300 – SSH (cut short due to time)
Bottom: 10 Bench Presses (carrying your coupon to the bottom and back up)
Mosey to return coupons…
Mosey to flag.
Arriving at the flag, we did 25 (4 count) SSH’s to make up for the ones lost on the 6th round.
San Diego is the eighth largest city in the US, but only has one major professional sports franchise… the San Diego Padres.
Your Cincinnati Reds (who are on a six game winning streak) will begin playing the Padres tonight in San Diego.
This has nothing to do with the beatdown other than we did a Diego. Thought you would like to know. 🙂
End in COT
Location: The Fort
Date: 2021-06-16
Weather: Perfext
Q: Miracle Gro
PAX: 9 – Chugginton , Dry Rub, Shank, Shooter, Coach K, Farva, Google, Glaucoma, Bambi
Warm-O-Rama
We have a 2.2 mile path around the park.. in talking. With miracle grow, he wanted to venture around the path, stopping at intervals along the way..
1st stop warm up: arm circles, Michael Phelps, overhead claps, hillbilly walker 10 IC, plank stretching (with grunting)
Tha Thang
Continue to mosey along path.. stop at intervals along the way
Stop 1) 40 T merkins, 40 shoulder taps
Mosey
2) 40 curtesy lunges
Mosey
3 ) 40 air squats
Mosey
4) magically found coupons 40 total curls with coupons, 40 simbas
Mosey to starting point.
End in COT
Location: Paddock
Date: 2021-06-16
Weather: 60
Q: Boo Boo
PAX: 6 – Boo Boo, Whitewall, Herbie , Oshag, Sous Vide, Muck
Warm-O-Rama
No warm o rama
Tha Thang
5 sets (no rest between sets):
10 leg lifts
15 ruck rows
21 ruck overhead walking lunges
(Stress position before next set: Al Gore, Plank, Warrior Pose, 10 Merkins)
Ruck remainder of time
End in COT
Location: Gridlock
Date: 2021-06-15
Weather: 60, less humidity than it has been, very nice
Q: Incognito
PAX: 4 – Incognito, Oshag, Sous Vide, Wally World
Warm-O-Rama
Warmup studf
Tha Thang
21 – 15 – 9 reps of 3 exercises, in between them we moseyed down the lane and sprinted back up.
1st set
Overhead press
Overhead claps
Carolina dry dock
2nd set
Curls
Half curls
Crouching curls
3rd set
Merkins
Bench press
Decline Merkins
4th set
Coupon squats
Lunges
Monkey humpers
5th set
Gas pampers
Scissor clapper
LBC
End in COT
Location: The Fort
Date: 2021-06-14
Weather: Pleasant
Q: Glaucoma
PAX: 7 – Google, Dry Rub, Shooter, Bambi, Farva, Coach K, Miracle Gro
Warm-O-Rama
Mosey toward bball courts
20 ssh IC
Arm circles/ Michael Phelps
Abe vigota IC
15 SsH IC
Grassgrabbers IC
Tha Thang
Continue mosey to bball courts.. on way there..
50 T merkins IC
50 copper head squats IC
At bball courts. F3 gotcha
Just like bball camp in middle school except with an f3 twist.
The classic game of basketball gotcha where everyone lines up behind the three point line.. there are two balls.. the first shot is always a 3 pointer. Your goal is to 1) make the three or 2) get the rebound and put it in before the PAX behind you makes his..
F3 twist. When you get knocked out go to the side and do 5 t merkins, 5 big bois, 5 jump squats. Repeat that sequence until the game is over.. with that, all pax in line waiting to shoot do overhead claps until your turn to shoot
Winners:
Glaucoma
Coach K
Bambi
In between games we did 25 count ace/ Gary and a shortened round of ab o Rama.
The mosey back was quite a hike as well. It was fun.
End in COT
Location: Gridlock
Date: 2021-06-14
Weather:
Q: Zebra
PAX: 8 – Oshag, Radio, Axeman, Doc Brown, Sous Vide, Muck, Santa’s Little Helper, Zebra
Warm-O-Rama
Stretch OYO
Tha Thang
Switched things up today and kept our rucking in the parking lot.
5 Rounds
Ruck the loop of the lot with run/mosey up the hill
10 Step Ups
10 Ruck Merkins
10 Squats
10 OH Press
10 Curls
10 OH Lunges
10 4 ct. Flutter Kicks
Last round doubled everything to 20
End in COT
Location: Birds Nest
Date: 2021-06-14
Weather: 64
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
Finkle swings, hamstring/knee stretches, hip / ankle rotations
Tha Thang
4 Sets with 30 second rest between movements and all with ruck on:
20 – Squats
2 min – Warrior Pose
20 – Deadlifts
1 minute – Weighted Squat Hold
20 – Weighted alternating forward lunges
20 yards – Duckwalk down bear crawl back
1 lap of goat trails around stadium
20 LBC
20 Flutter Kicks
20 Goldeneyes
20 Big Boys
End in COT
Location: The Fort
Date: 2021-06-09
Weather: Steamy
Q: Glaucoma
PAX: 7 – Google, Farva, Shank, Bambi, Coach K, Shooter, Miracle Gro
Warm-O-Rama
20 Ssh
Plank stretching
Grassgrabbers
15 SSH
Tha Thang
“Soul on Fire” play the song. SSH through the entire song and burpee every Soul on Fire 🔥
The rest of the Thang:
4 of Pax run a designated 2-3 minute run
Other 4 Pax amrap a series of two exercises
1) 10 curls: 10 mountain climbers (IC)
2) 5 derkins: 15 Dips
3) 5 one legged lunge, 5 other leg, 5 air squats
4) 10 big bois, 10 flutter kicks (IC)
Sweaty
End in COT
Location: Gridlock
Date: 2021-06-12
Weather: Sunny, 72 degrees, humidity 84%
Q: Hanz&Franz
PAX: 6 – Alphalpha, Oshag, Radio, Axeman, Hertz, Hanz&Franz
Warm-O-Rama
Just simple conversation about the meaning of “The Thang.”
Tha Thang
Carry railroad ties around the perimeter of Gridlock. We dumped the ties to do hill runs, ‘mericans and air squats. It was fun.
End in COT
Location: Foxhole
Date: 2021-06-12
Weather: As perfect as it could be
Q: Mule
PAX: 6 – Boo Boo, Zebra, Wally World, Sparky, Fergie, Mule
Warm-O-Rama
Dynamic Stretching of arms, shoulders, calves, hamstrings. Imperial Walkers, Frankensteins.
Tha Thang
Mossy to coupons and then carry to starting point.
10 yd Bear Crawl
20 Air Squats
10 yd Bear Crawl
20 Merkins
10 yd Bear Crawl
20 Coupon Curls
10 yd Bear Crawl
20 4 Count Flutter Kicks
10 yd Bear Crawl
20 4 Count Mountain Climbers
Mossy back to starting point (complete full set 3 Times)
8 count Man Makers
20 Big Boy Sit-ups
3 Min Wall Sit
20 Overhead Coupon Presses
20 Cobra Head Squats (Sparky brought a little something back with him from his trip)
20 3 Count V-ups
Put coupons back and mossy back to parking lot
Finished with 25 side straddle hops, 10 burpees, 10 3 count alternating arm/leg V-ups, 60 second plank, and 20 3 count Golden Eyes.
End in COT
Location: Paddock
Date: 2021-06-11
Weather: Thick soupy warmth
Q: Oshag
PAX: 4 – Oshag, Santa’s Little Helper, Whitewall, Wally World
Warm-O-Rama
Stretches
Tha Thang
Basic premise- used rucks at the top of the hill, used the hill for cardio.
Lots of curls, Mary, and squats
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Location: Gridlock
Date: 2021-06-10
Weather: 70, balmy, humidity at 105% and climbing
Q: Raquel
PAX: 6 – Wally World, Muck, Oshag, Santa’s Little Helper, Possum, Raquel
Warm-O-Rama
Michael Phelps
Front and Back Arm Circles
Cross Legs Bend and Hang
Down Dog firebomb to Up Dog
RF RH LF LH reach for the sky
Abe Vigodas x10
Tha Thang
Q remembered to bring both 10 sided fitness die this time. Moseyed up to Coupons, rifle carry coupons back to the flag. Completed 6 rounds total, 3 rounds white, 2 rounds green, 1 power weighted round. Pax who rolled a water break picked 20 weighted exercises. Final Count (estimated):
45 burpee
30 second side plank each side
60 merkins
20 tricep dips
15 Supermans
1 minute al gore X 2
55 Freddie Mercuries
30 Ice Skaters
15 lateral lunges
30 sumo squats
60 american hammers
60 mountain climbers
1 mini loop run
20 coupon rows
40 chest presses with legs elevated
40 coupon curls
20 goblet squats
20 overhead presses
Rifle carried coupons back and moseyed back to the flag.
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Location: Paddock
Date: 2021-06-09
Weather: 78, raining
Q: Boo Boo
PAX: 5 – Oshag, Boo Boo, Weird Science, Zebra, Wally World
Warm-O-Rama
Stretches – Michael Phelps, arm circles, hamstrings, knees, ankles
Tha Thang
In honor of Oshag, we listened to classic rock, though it wasn’t his favorite smattering of artists, and did squats & stuff.
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Location: The Fort
Date: 2021-06-07
Weather: Sticky
Q: Glaucoma
PAX: 6 – Shooter, Coach K, Farva , Astro Turf, Miracle Gro, Bambi
Warm-O-Rama
20 Ssh IC
Plank stretching
“Talking to Jesus” run the side length of 2 tennis courts. Do a burpee on each end with that, everyone the song says “talking to Jesus” do a burpee.. it’s an 8 minute song. 😐😐
Tha Thang
Lunge walk 2 parking spaces, start 1:4 ratio (merkins: shoulder taps) continue the 1:4 ratio from 1:4 to 10:40 lung walking the two parking spaces between the sets.
2) Similar to above except gorilla walk between the parking places, and begin 1:4 ratio (jump squats: Anton onos) .. again same as above went from 1:4 to 10:40 gorilla walking between the sets.
Had more in mind, but this was tough.. and the sweat was coming down like rain.
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Location: Gridlock
Date: 2021-06-08
Weather: Getting better all the time…
Q: Muck
PAX: 7 – Muck, Possum, Ping, Boo Boo, 49er, TStark, Nurse Joy
Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Grass Grabbers (10, IC)
– Stretch arms across body (switch)
– Tricep Pulls (switch)
– Knee hugs (switch)
Tha Thang
A bit of repeato from Saturday with a round of 76ers in the parking lot.
Cones at the 25 yards, 50 yards, 75 yards, and 100 yards..
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the final cone, then come back and repeat 7 reps at each cone until you arrive back at the beginning. Plank up until all pax are finished.
Six exercises:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops
Then we moseyed to the coupons behind the transformer for some 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 (last 15 IC)
○ 25 Butt kickers back
Back to the flag for five minutes of “pax choice” Mary. Among the choices were Mercans, Big Boy Situps, Plank on forearms, and Ace & Garys.
End in COT
Location: Gridlock
Date: 2021-06-07
Weather: 70’s – super muggy
Q: Incognito
PAX: 5 – Incognito, Muck, Possum, Mule, Nurse Joy
Warm-O-Rama
A few leg stretches
Tha Thang
Ruck around the main loop.
Stopped once to do squats and lunges
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Location: The Fort
Date: 2021-06-04
Weather: Cozy
Q: Glaucoma
PAX: 7 – Shooter, Astro Turf, Miracle Gro, Shank, Coach K, Bambi, Dry Rub
Warm-O-Rama
A good mosey
20ssh
Plank stretching
15 Ssh
Grass grabbers
10ssh
Plank stretching
Tha Thang
A take on the 1:4 ratio workout
Merkins:shoulder taps
6:24 (meaning we did 6 merkins and 24 shoulder taps)
8:32
10:40
Mosey
Air squats: curtesy lunges
6:24
8:32 (Anton onos this round)
10:40
Mosey
Burpees:Ssh (single count)
6:24
8:32
10:40
Mosey
Big bois: LBC
The full gamit: 1:4 to 10:40
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Location: Birds Nest
Date: 2021-06-07
Weather: 72, drizzle
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Ruck 2 miles and at each quarter mile complete 10 Reps of squats, Merkins, dead lifts, and overhead presses. For the last set only complete 7 Reps of each exercise to commemorate the 77th anniversary of D-Day.
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Location: Foxhole
Date: 2021-06-05
Weather: Fantastic!
Q: Weird Science
PAX: 7 – Fergie, Weird Science, TStark, Wally World, Animal Style, Incognito, Bowser
Warm-O-Rama
Mosey around lot.
Side straddle hops in cadence
Introduction-FNG arrived
Side straddle hops in cadence
Grass Grabbers in cadence
Michael Phelps
Arm circles
Toe touches
Tha Thang
Mosey to coupons and then to side lot for Dora.
50 Merkins
100 Overhead Presses
150 Curls
200 Squats
Did 10 Big Boys at opposite end.
Then Played Lucky 7 with an 8 sided die.
Dice and roll- cannot have same number back to back.
Lucky 7-you pick
1=10 burpees
2=20 merkins
3=30 curls
4=40 squats
5=50 LBCs
6=60 Mountain climbers
8=80 over head claps
Finished up with some Merry.
Blessed to have Fergie and my 2.0 Bowser join is! Thanks to Incognito for the coffee! What a guy!!
End in COT
Location: Gridlock
Date: 2021-06-05
Weather: Think of the perfect day… blue skies, great temp, sunshine. It was one notch better than that.
Q: Muck
PAX: 9 – Raquel, Axeman, Radio, Hertz, Possum, Oshag, Lincoln Log, Muck, Santa’s Little Helper
Warm-O-Rama
– Runners stretch (side to side)
– Cross feet, bend and hang (switch)
– Grass grabbers (10, IC)
– Michael Phelps
– Tricep pulls (switch)
Mosey to the football field with American flag…
Tha Thang
Flag is the starting point, planted near the scoreboard. Cones at the 25 yard, 50 yard, 25 yard lines, and opposite goal line.
Sprint to the first cone and do 7 reps. Repeat 7 reps at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone until the group arrives back at the flag. Six rounds total:
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks
• 5th round: Box cutters
• 6th round: Side straddle hops
Then we fell into a burnin’ Ring of Fire for 1 1/2 rounds. 90 seconds of exercise, 30 seconds rest, rotating between stations. The exercises in no certain order:
1. No Surrenders
2. Box cutters
3. Jump Rope
4. Mercans w/ rotation
5. Squats w/coupon
6. Big Boy Situps
7. Lunges w/ twist
8. Coupon swings
9. Arm circles
10. Diamond mercans
Mosey back to the parking lot for a few minutes of Mary:
– Possum chose 25 LBC’s
– Hertz chose 10 Dive Bombers
– And with two minutes left, Axeman chose a one minute plank. 😀
Several prayer requests for jobs, families, and friends.
End in COT
Location: Gridlock
Date: 2021-06-03
Weather: Balmy
Q: Glaucoma
PAX: 6 – Shooter, Zebra, Possum, Sous Vide, Muck, Weird Science
Warm-O-Rama
20 ssh IC
Grassgrabbers 10IC
15Ssh IC
Hillbilly walkers IC
10 BOYOS
Plank stretching
5 Boyos
Tha Thang
“Meet in the middle”
Pax partner up.. move to opposite ends of parking area (about 60 yards apart).. run to the middle, perform an exercise together, Bernie sanders back, perform an exercise.. rinse and repeat entire song
“I gotta feeing” black eyed peas
7boo ya merkins (middle)
2 burpees
“Standing outside the fire” Garth
10 boo ya taps (middle)
4 Bonnie Blair
“Best of you” foo fighters
5 boo ya jump squats
2 burpees
30 second core smashers were completed in between each set..
Finished with glauc ab o Rama
It was great to meet some new HIMS and lead a workout in Lexington!
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Location: The Fort
Date: 2021-06-02
Weather: “Sprinkly”
Q: Glaucoma
PAX: 3 – Miracle Gro, Shooter, Coach K
Warm-O-Rama
Ssh x 20
Plank stretching
Grassgrabbers 10IC
Hillbilly walkers 10IC
Glauc ab o Rama
Tha Thang
The following for 30 seconds : plank hold, merkin rows, merkin rows (other side)
Run .. longer run about .65 miles
30 sec ace/Gary.. rinse/ repeat x3
Run… same as above
Glauc ab o Rama
Run.. same as above
A “recovery day” after Monday’s shenanigans..
Turned out to be perfect..
No merkins, no squats, no burpees
End in COT
Location: Gridlock
Date: 2021-06-01
Weather: 59 clear and perfect
Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Possum, Oshag, Incognito, Wally World
Warm-O-Rama
SSH’s, seal jumps, flings and squats. Frankensteins, knee hugs, quad pulls and shuffling.
Tha Thang
Did a Baba O’Riley (5 min. of Imperial Walkers to the song) Then, using the whole parking lot, we did a Paula Abdul. Snaking our way up we added 5 burpees and 10 mercans to Oshags approval and snaking our way back down we added 5 squats and 10 SSH’s. For those that did the Murph yesterday this was a great way to get rid of the lactic acid buildup. Again, this was met with Oshags overwhelming support, especially the Baba O’riley!!!! It was the hardest thing he will do today.
End in COT
Location: The Fort
Date: 2021-05-31
Weather: Perfect
Q: Glaucoma
PAX: 6 – Miracle Gro, Shooter, Shank, Coach K, Dry Rub, Bambi
Warm-O-Rama
Very little warm here
Tha Thang
Not a lot of explanation here. Shooter smoked it with a 12-15 lb vest.. Beast.
Sequence:
5 pull-ups, 10 Merkins, 15 air squats, run .05 miles.
repeat x20
All HIMS completed by the 45 – 50 min mark.
A good time by all.
Prayers for all the service men and women who have served or are serving our country.
End in COT
Location: Foxhole
Date: 2021-05-29
Weather: Mid 40’s…not the greatest
Q: Wally World
PAX: 4 – Sparky, Wally World, Splash Down, Animal Style
Warm-O-Rama
Miscellaneous stretching
SSH (IC)
Copperhead squats (IC)
Cockroaches (IC)
Big boy sit-ups (IC)
Reverse big boy sit-ups (IC)
Tha Thang
Grabbed one coupon per PAX, lined up on the horizontal lines of the parking lot. We did murder bunnies across the parking lot. Once we reached the next horizontal line of the parking spaces, we stopped and did 20 pushups. Then more murder bunnies until the next line, then we did 20 chest press, then more murder bunnies until the final line where we did 20 shoulder press. We then grouped up and did 3 ab exercises IC. Then, we did the same thing on the way back to the starting point. We then did 3 more ab exercises IC. Then, instead of doing murder bunnies in between the lines, we rifle carried the coupon. At the lines, we did 10 coupon overhead squats, 20 curls, and 20 push-ups. We then did another round of 4 PAX chosen ab exercises, then did the same rifle carry and exercises on the way back. Once back, we did a quick mosey around the church, then did 4 more PAX led ab exercises. Next, we did a coupon suitcase carry between the lines, starting with your right arm, then switching to left at the first line, then switching to rifle carry at the second line. At each line we did single arm coupon rows, and at the final line we did normal coupon rows. We then did 20 SSH IC, put the coupons back, and moseyed to the flag.
We had one down range PAX, Brown Water, from Louisville.
End in COT
Location: Paddock
Date: 2021-05-26
Weather: Fabulous
Q: Weird Science
PAX: 6 – Weird Science, Herbie , Whitewall, Zebra, Boo Boo, Sous Vide
Warm-O-Rama
Mosey around lot
Side straddle hops
Arm circles
Michael Phelps
Toe touches
Groin stretch
Tha Thang
Even though we could not see the Lunar eclipse well at the AO, science teachers look for any excuse to talk about science. So we spelled out eclipse for our workout.
E-escalators- lunge with one leg, then squat, the lunge with other, and squat. Repeat up hill for two light posts.
C- curls-30
L-lunges-20each leg
I- imperial walkers-20 each leg
P-plank jacks-20
S-squats -30
E-extensions of triceps-20
We rucked for a little bit in between exercises. Covered about 2 miles.
We learned the White Wall likes kids band-aids and that one of his employees has an interesting side-business. We also learned that Boo Boo won’t recycle boxes from stores that sell banana shaped latex toys and that he is addicted to pork( not what we thought he said)! Great to meet Herbie and be back to working out again after recovering from an injury!
End in COT