Tag: backblast

Location: Foxhole
Date: 2021-02-27
Weather: 50 and just a little damp.

Q: Weird Science
PAX: 3 – Animal Style, Weird Science, TStark

Warm-O-Rama
Jog around building
Side straddle hops in cadence
Imperial walkers in cadence
Abe Vigodas in cadence
Michael Phelps
Arm circles

Tha Thang
Started front parking lot with 10 burpees, 20 Big Boys, and 30 Mountain Climbers.

Then ran around building to the coupons and did 10 man-makers, 30 Coupon Curls, and 30
Coupon Squats.

Then ran back to front parking lot and repeated the burpees, Big Boys, and Mountain climber.

Then ran back to coupons and repeated the Man-makers, Coupon Curls, and Coupon Squats.

Ran back to front lot and did dealers choice with TStark. He picked Imperial Walkers, Side Straddle Hops, and Merkins.

Retuned to coupons and Animal style picked Sumo Coupon lifts, Spin Around the Coupon (hands on coupon and spin around), and a very long bear crawl.

Ran back to front lot and did Merry until 8.

End in COT

Location: Gridlock
Date: 2021-02-27
Weather: 50 and damp. Otherwise awesome!

Q: Sous Vide
PAX: 8 – Sous Vide, Radio, Muck, Lincoln Log, Oshag, Raquel, Toto, Axeman

Warm-O-Rama
10 squats, 20 SSH’s, 20 seal jumps, 20 flings, 20 pogo jumps, 5 high pogo jumps, 20 wide outs, 10 gate swings, 10 scissor jumps, skipping, side shuffle, lateral run, backwards cycle, lunges, side lunges, hip pop ups, single leg hip pop ups, single leg raise, outside leg raise, inside leg raise, sky divers, bulldogs, forward/backwards leg circles, bulldogs with straight leg, knee to arm pit, cobras, iron cross, mountain climbers, groiners, single leg mountain climbers, lead leg pick ups, rock and rolls.

Tha Thang
Car pushing. Two people pushed a car for 30 seconds. We did four sets of 30 seconds each. Jogged to baseball entrance and did three sets of 20 donkey kicks on brink wall followed by 10 single leg squats on the benches. Walked back to glad and finished with Atwood minute plank.

End in COT

Location: Paddock
Date: 2021-02-26
Weather: Low 30s with a normal Paddock wind

Q: Whitewall
PAX: 2 – Whitewall, Weird Science

Warm-O-Rama
Stood in place waiting for the Q to arrive.

Tha Thang
Q never arrived so we jointly decided to ruck away the sadness.

Stopped and did exercises periodically while hoping that every car driving through the AO was our long lost Q.

Discussed how the Q was like Whitewall’s employees who don’t show up when they say they will…

End in COT

Location: Gridlock
Date: 2021-02-25
Weather: See your breath cold, but clear

Q: Muck
PAX: 7 – Muck, Sous Vide, Weird Science, Incognito, Possum, Toto, Wally World

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Abe Vigodas (in cadence)

Mosey to the coupons.

Tha Thang
It was a Ring of Fire morning…
seven stations, two rounds:
1. No Surrenders
2. Bentover Rows w/ coupon
3. Box cutters
4. Jump Rope
5. Mercans w/ rotation
6. Squats w/coupon
7. Big Boy Situps
8. Lunges w/ twist
9. Curls w/ coupon
10. Overhead press w/ coupon
11. Side straddle hops
12. Coupon swings
13. Arm circles
14. Mercans w/ coupon

1:30 at each station doing the exercise, with a :30 second rest in-between.

Between rounds, we did a mosey down the scoreboard hill to the sidewalk, a bernie back up the hill, then mosey back to the coupons for round #2.

Mosey back to the flag for four minutes of Mary:
– 50 LBC’s
– 50 Ice skaters

Wally World said my playlist was old but good… the lad is coming along. 🙂

End in COT

Location: Paddock
Date: 2021-02-24
Weather: 40, breezy

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

Warm-O-Rama
No Warm-O-Rama

Tha Thang
Weighted Get-Ups – 5 each side – 4 Sets
Ruck Overhead Squats – 15 reps – 4 Sets
Man Makers using ruck – 8 reps – 5 sets
Lunges – 8 each side – 4 Reps

Above movements completed in a circuit with a 20 second rest between movements

Get-ups – Alternating sides, AMRAP – 5 minutes

1 Minute Rest

15 Minute Run

End in COT

Location: Gridlock
Date: 2021-02-23
Weather: Upper 30’s

Q: Incognito
PAX: 6 – Incognito, Possum, Toto, Muck, Boo Boo, Wally World

Warm-O-Rama
Some standard stretches

Tha Thang
Moseyed to a shelter since the ground was slippery in most places
We did 1 minute of lunges and then 15-25 reps of a Merkin exercise over and over
The lunges didn’t change, but the Merkins did – we did all kinds of different Merkins
1 minute of Lunges, then Merkins
1 minute of Lunges, then Merkins
Repeato, Repeato, etc.

Moseyed back to the flag
Copperhead Merkins IC

End in COT

Location: Birds Nest
Date: 2021-02-22
Weather: 40, very windy, raining, ice/snow on the ground

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

Warm-O-Rama
Attempted a 20 minute run but had to alter given the track was an ice rink

Tha Thang
3 Sets of Each of the following exercises with a 20 second rest between movements:

J-Lo’s – 15 reps
Get-up – 5 Reps Each Side
BBSU Weighted – 10 Reps
Inchworms – 15 Reps
BBSU with Ruck Overhead – 10 Reps

15 Minute Ruck

End in COT

Location: Gridlock
Date: 2021-02-22
Weather: Rainy but relatively warm

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

Warm-O-Rama
Did some hamstring stretches & overhead tricep stretch

Tha Thang
Pretty much just rucked. Took the main road since the normal path is complete slush/ice. We stopped twice to do:

1. 20 squats & 20 merkins
2. 20 lunges & 1 minute plank

Welcome back Possum!

End in COT

Location: Gridlock
Date: 2021-02-20
Weather: The worst – cold, icy, snowy

Q: Oshag
PAX: 9 – Sous Vide, Oshag, Santa’s Little Helper, Splash Down, Hertz, Toto, Muck, Raquel, Wally World

Warm-O-Rama
We found dry non-snowy,icy road and ran. It felt good. Then we did dynos, SSH, and T Jacks to get warm.

Tha Thang
Cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, ice, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, snow, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, mosey to coupons, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, ice, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, snow, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls and overhead press, run up & down the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, curls, overhead press, squat, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, repeato,cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins on coupon, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins, chest press, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, merkins, chest press, wind shield wipers, run down & up the hill, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, music, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, repeato, cold, cold, cold, cold, cold,cold, cold, cold, cold, cold,cold, cold, cold, cold, cold, 11s – chest press at top, Russian kicks at the bottom. Cold, mosey, finish.

IT WAS COLD!! WE DID HARD STUFF.

End in COT

Location: Foxhole
Date: 2021-02-20
Weather: 9 degrees and sunny

Q: Incognito
PAX: 3 – Weird Science, Mule, Incognito

Warm-O-Rama
Jog in place to Thunderstruck
Do a Basic Burpee everytime you hear Thunder

Tha Thang
Mosey to the one small spot in the parking lot that was cleared off

Had 5 sets of cones setup akin to suicide work.
We did a double reverse suicide with exercises at each stop
The reps were 16, reducing by 2 at each stop. We did the reverse suicide twice, so it was a total of 8 sets of exercises, with 2 reps on the last set.
There was always an activity going TO the suicide line, but typically mosey back.
The groups were as follows:
Bearcrawl – Burpees
High Skip – Bobby Hurleys
Lunge Walk – Merkins
Sprint – SSHs
Little Girl Skips (Weird Science was really good at these) – Big Boy Situps

Moseyed back and did some IC work
SSHs
Imperial Walker
Mountain Climbers
Hillbillies

End in COT

Location: Paddock
Date: 2021-02-19
Weather: Warm enough that White Wall came out, so it wasn’t that bad!

Q: Wally World
PAX: 3 – Wally World, Whitewall, Weird Science

Warm-O-Rama
Jogged around the parking lot.
Side straddle hops (in cadence)
Down dog
Pigeon stretch on both sides
Upward dog
Overhead tricep

Tha Thang
Used ruck/ruck plate to do some exercises:

Round 1:
– 20 chest press
– 20 squats
– 20 big boy situps
– Briefcase carry ruck/ruck plate to other side of parking lot (long ways) and back. Switch hands halfway.

Round 2 (Whitewall chose):
– 25 curls
– 25 shoulder press
– 25 overhead tricep press
– 15 flutter kicks while holding ruck plate above you (in cadence)
– Rifle carry ruck/ruck plate to other side of parking lot, “steering wheel” carry back

Round 3 (Weird Science chose):
– 25 chest press
– 25 squats
– 25 curls
– 15 dead bugs (in cadence)
– Lunge walk to the other side of the parking lot, high skip back

Finished with a 15ish minute ruck.

End in COT

Location: Gridlock
Date: 2021-02-18
Weather: Cold

Q: 49er
PAX: 4 – 49er, Sous Vide, Muck, Wally World

Warm-O-Rama
What’s a warm-up?

Tha Thang
YHC told brave souls to bring a ruck and a sled, but scrapped the sled idea. Today’s beatdown was an unplanned, meandering ruck, sometimes overland and sometimes on the invisible, snow-covered trail.

Pax stopped several times along the way for an assortment of ruck curls, overhead presses, merkins, copperhead squats and Raggedy Anns. Also threw in some pull-ups at one of the shelters.

End in COT

Location: Paddock
Date: 2021-02-17
Weather: 8 Degrees Fahrenheit

Q: Weird Science
PAX: 3 – Weird Science, Wally World, Boo Boo

Warm-O-Rama
Got right to rucking to warm up.

Tha Thang
Rucked for 5 minutes and then did 30 Ruck Squats and 20 Ruck Merkins. Repeated rucking and stopping for Ruck Squats and Merkins three more times and returned to the parking lot for some more PT.

Did 20 Ruck Curls, 20 Ruck Overhead Presses, 20 Ruck Chest Presses, and 20 Big Boys rotation for the last 15 minutes.

We had one Pax take a spill on the ice. Be careful out there everyone and stay safe!!!!

End in COT

Location: Gridlock
Date: 2021-02-15
Weather: Snowy, cold, awful – take it away. Go home winter, go home.

Q: Oshag
PAX: 8 – Oshag, Santa’s Little Helper, Mule, Muck, Incognito, 49er, Wally World, Toto

Warm-O-Rama
Michael Phelps and Arm circles while we waited for a couple of HIMs. Roads were bad so we were patient.

Tha Thang
Snowy, icy ruck. Stopped for Mountain climbers, curls, squats, and overhead presses every so often.

Going was slow due to snowy/icy path. Everybody made it home.

End in COT

Location: Gridlock
Date: 2021-02-16
Weather: 14 degrees and breezy.

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Incognito, Wally World

Warm-O-Rama
10 SSH’s, seal jumps, and flings. 10 copper head squats, Frankensteins, knee hugs and quads.

Tha Thang
We completed the 7 of Diamonds workout. We used the four corners of the big parking lot and did 7 rounds of the following:
7 burpees
14 2ct. American hammers
21 mercans
28 air squats
21 SSH’s
14 tricep dips
7 Catalina wine mixers at each of the four corners.

End in COT

Location: Birds Nest
Date: 2021-02-15
Weather: Teens, breezy, 2″ of snow

Q: Boo Boo
PAX: 1 – Boo Boo

Warm-O-Rama
150 yard farmer carry with SBs

20 Min Run

Tha Thang
4 sets each with 25 sec rest between exercises
SB Chest Press – 15 Reps
SB Shrugs – 20 Reps
SB Up Rows – 15 Reps
SB Overhead Press – 15 Reps

150 yard farmer carry

1:40 Body Weight Plank

End in COT

Location: Foxhole
Date: 2021-02-13
Weather: Very warm, probably the warmest workout ever!

Q: Weird Science
PAX: 5 – Animal Style, Sushi, Weird Science, Boo Boo, Lansbury

Warm-O-Rama
-Side straddle hops
-Imperial walkers in cadence
-Hillbillies in cadence
-Grassgrabbers in cadence
-Toe touches
-Plank stretch
-Michael Phelps
-Arm circles
-listen to Lansbury tell how he almost lost his job by accidentally sending a video of turtles mating to his work text thread…

Tha Thang
In honor of Valentine’s Day on Feb. 14 we started with 14teens instead of Elevens. On one side we did Merkins and on the other Arods.

We then ice skated to the coupons and engaged in a very challenging series of exercises where zero fun was had.

Pax did 14 Coupon Curls and then had to slide the coupon curling style to the other side of the parking lot. In between slides we Army Crawled to the block and slide it again.

At the other end we did 14 Overhead Presses and the repeated the slide and crawl back to the starting point.

The Pax then decided to have a contest to see who could slide the coupon the farthest. The Pax that lost each round had to do 14 Big Boys as punishment. However since we never leave a man behind, we all did 14 Big Boys after each slide.

Returned coupons and ice skates back to the main area.

Thank you to Lansbury for the coffee! Stay safe everyone!!!

End in COT

Location: Gridlock
Date: 2021-02-13
Weather: Sunny and 75! Bet it wasn’t that nice at Foxhole

Q: Wally World
PAX: 7 – Wally World, Sous Vide, Toto, Oshag, Muck, Incognito, Raquel

Warm-O-Rama
Moseyed to the shelter near the playground.

15 side straddle hope (in cadence)
Downward dog
Pigeon stretch both legs
Downward dog
Upward dog
Arm circles
Michael phelps

Tha Thang
The goal was to do 8 sets of 8 exercises of 8 reps.
We got through 7.

Exercises:
1. Pull-ups
2. Jello-makers (2 lunges 1 squat)
3. Burpees
4. Crunch extenders
5. Bobby Hurleys
6. Big boy sit-ups
7. Merkins
8. Nolan Ryan’s

After each set, PAX was asked a chess trivia question. The total amount of wrong answers would determine the punishment.

Trivia questions:
1. How many squares are on a chess board? ✅
2. Which color makes the first move in chess? ✅
3. What is the system used for identifying squares on the chess board? ✅
4. What is the order of the back row pieces for white? ❌
5. Who is the #1 ranked chess player in the world currently? ❌
6. What is the en passant rule? ❌
7. What is it called when your move is considered a big mistake? ❌
8. What is the title given to the top level of chess players? ✅

PAX missed 4 questions, so we finished with 4 Catalina wine mixers and a 4 minute plank.

Moseyed back to the parking lot.

PAX got 4/8 questions right, aka 50%. This is passing at LCA, right?

End in COT

Location: Gridlock
Date: 2021-02-11
Weather: Upper 20’s – a little ice and snow on the ground

Q: Incognito
PAX: 2 – Sous Vide, Incognito

Warm-O-Rama
Jog in Place
SSH’s
Leg Stretch
Quad Stretch
Michael Phelps
Mosey to pullup shelter

Tha Thang
Minute Drills
5 Squats – 5 Merkins – 5 Stepups
10 Squats – 10 Merkins – 15 Stepups
15 Squats – 15 Merkins – 20 Stepups
20 Squats – 20 Merkins – 25 Stepups
25 Squats – 25 Merkins – 30 Stepups

3 pullups every 20 seconds
Did this for 4 minutes

Did a bunch of Cadence Exercises
Slo-Mo Merkins IC
Dips IC
SSHs IC
Merkins IC
Dips IC
Hillbillies IC
Copperhead Merkins IC
Dips IC
Flutter Kicks IC
Travolta Merkins IC
Dips IC
American Hammers IC
Superman Merkin IC
Dips IC
Freddy Mercury IC
Diamond Merkins IC
Dips IC
Scissor Leg Clapper Crunches IC

Mosey back and chatted a bit

End in COT

Location: Q Stream Virtual AO
Date: 2021-02-11
Weather: If there was a problem, yo I’ll solve it… check out the hook while my DJ revolves it. (Ice, Ice Baby)

Q: Muck
PAX: 2 – Muck, Wally World

Warm-O-Rama
– Michael Phelps
– Knee pulls to chest
– Runners stretch (side to side)
– Cross your feet, bend, and hang (REPEAT, other side)
– Tricep pull (elbow behind head, REPEAT, other side)
– Small circles, then reverse
– Big circles, then reverse
– Abe Vigoda (10 each side, OYO)

Tha Thang
I’m usually up for any adventure, but decided to improvise based on weather conditions. So I Q’d one of my former virtual Q’s and Wally World jumped in on Zoom.

#1- New Day (Danny Gokey)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
Dips (using chair) OR Nolan Ryans (20)
– REPEAT THROUGH THE SONG –

#2- Shining Star (Earth, Wind and Fire)
Wide merkins (20)
Butt kickers (20)
Step back lunges (20)
– REPEAT THROUGH THE SONG –

#3- Urgent (Foreigner)
Incline merkins (w/ chair) OR Diamond merkins (20)
High knees (20)
Squats (20)
– REPEAT THROUGH THE SONG –

#4- Who Says You Can’t Go Home (Bon Jovi)
Merkins, with rotation (20)
American Hammers (20)
Ice skaters (20)
– REPEAT THROUGH THE SONG –

#5- Fly by Night (Rush)
Side to side jump squats (20)
Hillbillies (20)
Lunge, with twist (10 each side, 20)
– REPEAT THROUGH THE SONG –

#6- Never Gonna Be As Big As Jesus (Audio Adrenaline)
Dips (using chair) or Nolan Ryans (20)
Plank jacks (20)
Cross crunches- elbows to opposite knees (20)
– REPEAT THROUGH THE SONG –

#7- Come and Get Your Love (Redbone)
Side Straddle Hops (20)
Flutter kicks (20)
LBC’s (20)
– REPEAT THROUGH THE SONG –

#8- Let The Day Begin (The Call)
Overhead Claps (20)
Jump rope (20)
Big boy situps (20)
– REPEAT THROUGH THE SONG –

Had enough time to go through the first two slides twice.

It’s also a good thing that Wally World was exposed to more of my good playlist… it expands his horizon beyond Taylor Swift. 🙂

End in COT

Location: Paddock
Date: 2021-02-10
Weather: 27, Breezy, Sleet

Q: Boo Boo
PAX: 4 – Boo Boo, Wally World, Zebra, Weird Science

Warm-O-Rama
No Warm-O-Rama.

Tha Thang
WO done in a circuit with a 30 sec rest between movements.

Copperhead Merkins (Body Weight) – 5 Sets – 8 Reps per Set
Sandbag Clean & Toss – 4 Sets – 12 Reps per Set – (If no SB then do squat holds with front ruck push/pulls for duration of timer)
Pullups – 5 Sets – 5 Reps per Set
Military Press with Ruck/SB – 5 Sets – 8 Reps per Set
Merkins w/Ruck – 5 Sets – AMRAP for 1 Minute

18 Minute Ruck

Prayers for safe travels in the upcoming weather conditions.

End in COT

Location: Gridlock
Date: 2021-02-09
Weather: Somewhere in the 30s. Little windy, little sleet

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

Warm-O-Rama
Moseyed over to the shelter by the playground.
At the shelter:
Michael Phelps
Hamstring stretch
Side straddle hops (in cadence)

Tha Thang
We did a circuit (total of 5 times):

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

Exercises after each circuit:

Mosey to the road and back then a group exercise.
1. 20 Dead bugs in cadence
2. 20 copperhead squats in cadence
3. 1 minute plank
4. 10 J Los in cadence
5. 15x 2 lunges 1 squat (line up in parking lot)

Finished with 3 minutes of merry:

10 snow angels in cadence
50 mountain climbers
25 big boy sit-ups

Moseyed back to the flag.

Praise for Possum and Radio’s COVID recovery.
Prayers for Sous Vide’s father in law and Boo Boo’s mother in law in their battle with cancer.
Prayers for Luis Bueno’s family. He was a staff member at LCA who passed away unexpectedly this past weekend.

End in COT

Location: Foxhole
Date: 2021-02-06
Weather: A little chilly; but bearable

Q: Animal Style
PAX: 2 – Animal Style, Weird Science

Warm-O-Rama
Michael Phelps and whatever else freestyle while we waited for any more pax to come. No one did so we decided to work some of the bugs out of the activity and reprise at a later date.

Tha Thang
Jeopardy! -style NFL trivia board in honor of the impending big game. Split into two teams; team with possession picks a category and yardage #; if the team answers correctly they advance the chosen amount of yardage in the direction of their end zone, paying heed to the specified “move” and “stationary” exercises on the post it. If they get it wrong; possession changes and penalty exercise is enforced. Score is kept; and at the end of the game the winning team gets the prize.

Would have been fun with more players…so saving it for another time

End in COT

Location: Birds Nest
Date: 2021-02-08
Weather: Clear, cold (19 with a real feel of 9)

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

Warm-O-Rama
20 Minute Ruck

Tha Thang
6 Sets of each exercise:
Dolly w/Ruck Hold – 10 reps
Lunge Twist w/Ruck On – 20 reps (10 each side)
Sandbag/Ruck Thrusters – 10 reps
Copperhead Squats – 10 reps

End in COT

Location: Gridlock
Date: 2021-02-08
Weather: 20 degrees – just enough wind to make it seem cold

Q: Incognito
PAX: 8 – Lincoln Log, Mule, Incognito, Muck, Toto, Sous Vide, Wally World, Pom Pom

Warm-O-Rama
Pose in a lunge position – each leg about 20 seconds or so

Tha Thang
Ruck with a few stops
Bearcrawl across bridge
30 squats
Step back lunges with kick – 10 each leg
Lunge walk the length of the short guard rail
Stepover the long guardrail by the back entrance to the park in-between each post; did the full length

End in COT

Location: Gridlock
Date: 2021-02-06
Weather: Clear, 27

Q: Boo Boo
PAX: 8 – Boo Boo, Toto, Splash Down, Wally World, Axeman, Sous Vide, Raquel, Incognito

Warm-O-Rama
1.5 mile mosey to the coupons

Tha Thang
Deck of Death:
Clubs = Curls
Hearts = Triceps Extensions
Diamonds = Rows
Spades = Shoulder Presses
Face Cards = 5 Man Makers
Jokers = 1st one Farmer carry down hill & back with coupons; 2nd one rifle carry down & clean & push back up with coupons.

Mosey back to parking lot

5 minute plank

Lots of prayers for PAX members who are affected by loved ones dealing with cancer. Prayers for good news for some of our international PAX members.

SYITG!!

End in COT

Location: Gridlock
Date: 2021-02-04
Weather: 26 degrees, feels like 19.

Q: Zebra
PAX: 9 – Ping, Wally World, Incognito, Weird Science, Sous Vide, Muck, Oshag, Sushi, Zebra

Warm-O-Rama
QIC introduced himself to the Pax, as most likely forgot his name (due to old age and memory loss)
Michael Phelps OYO
SSH IC
Imperial Walkers IC
Hillbillies IC
Copperhead Squats IC
Plank/Downward Dog
Abe Vigodas IC

Tha Thang
We moseyed to the basketball courts and started with a round of Elevens
Merkins on one end of the 2 courts, bear crawl the first court, sprint the second court. Big Boy Situps on the other end.

After Elevens, we did 3 rounds of Wilt Chamberlain’s, since nobody is getting to see any good basketball in this state
100 total reps, 25 at a time on the end line of the basketball courts
1. LBC’s — Squats
2. Flutter Kicks — Lunges
3. Merkins — American Hammers

End in COT

Location: Gridlock
Date: 2021-02-02
Weather: Freaking Cold – Sucked, I mean, really, really sucked. Next Monday is gonna suck too, but this sucked. Can’t stand the cold because it sucks!!

Q: Oshag
PAX: 9 – Oshag, Santa’s Little Helper, Wally World, Sous Vide, Weird Science, Boo Boo, Raquel, Muck, Incognito

Warm-O-Rama
We did stuff to get warm. SSH, Dynos, high knees – anything to get warm because the cold sucks.

Tha Thang
T-Jacks 4 count x 30
Bear crawls 4 count x 20
Lateral shuffles x 30
Lunge jump x 10
Basic Burpee x 20
A-Skips 2 count x 30
Runner Lunge Squat x 20

20 x step ups

20 each
Sous Vides — Plank Jacks — Cobra Merkins

Second Phase

1 minute to complete
5 Merkins, 5 BBS, 10 SSH
10 Merkins, 10 BBS, 20 SSH
15 Merkins, 15 BBS, 25 SSH
20 Merkins, 20 BBS,30 SSH

Repeato as needed to stay warm, cause cold sucks, and to fill the time.

For the first time, I moved a beat down to the shelter because the cold sucked. It was windy and cold and the suckiest, sucking, suck day of the year.

End in COT

Location: Paddock
Date: 2021-02-03
Weather: Cold and clear

Q: Weird Science
PAX: 4 – Weird Science, Wally World, Boo Boo, Whitewall

Warm-O-Rama
Mosey around parking lot
Frankensteins
Butt kicks
High knees
Side straddle hops in cadence
Toe touches
Plank calves stretch
Michael Phelps
Arm circles

Tha Thang
We started out in the pavilion and did 20
step-ups with ruck, 20 dips with rucks, and 20 seconds of pull ups or hangs.

We then headed to the bathroom building for some more exercises. On the way we stopped and did 20 ruck Merkins.

At the building we did a 1 minute wall sit, 20 ruck curls, and 20 ruck overhead presses.

We headed back towards the pavilion and did 20 ruck Merkins.

We repeated this rotation twice and rucked for the remaining time.

Wall sits are fun!!

End in COT

Location: Gridlock
Date: 2021-02-01
Weather: 31 – snow on the ground

Q: Incognito
PAX: 10 – Incognito, Toto, Sous Vide, Oshag, Wally World, Splash Down, Muck, Lincoln Log, Sushi, Weird Science

Warm-O-Rama
Copperhead Squats IC

Tha Thang
Rucked – stopped 3 times
1 – 20 Squats, 15 Merkins OYO
2 – 20 Squats, 20 Merkins OYO
3 – 20 Squats, 25 Merkins OYO

Made it all the way around the park and back to the flag
Closed with Copperhead Squats IC

Missing several HIM’s out to COVID – prayers for you!

End in COT

Location: Birds Nest
Date: 2021-02-01
Weather: 30, snowing

Q: Boo Boo
PAX: 2 – Boo Boo, Duggar

Warm-O-Rama
Arm circles, OH Claps, Michael Phelps

Tha Thang
4 Sets Each with Ruck or Sandbag (randomized with 30 second rest in between exercises):
25 – Chest Presses
15 – OH presses
12 – Curls
15 – Rows
12 – Tricep Extensions
12 – Front Raises

15 minute heavy ruck to end on

Lots of good leadership discussion. Focused heavily on John Maxwell.

End in COT

Location: Paddock
Date: 2021-01-29
Weather: Cold

Q: Duggar
PAX: 4 – Whitewall, Duggar, Weird Science, Wally World

Warm-O-Rama
Rucking

Tha Thang
We rucked about 2.5 miles

End in COT

Location: Foxhole
Date: 2021-01-30
Weather: wet

Q: TStark
PAX: 7 – Boo Boo, 49er, Sparky, Weird Science, Animal Style, Mule, TStark

Warm-O-Rama
-michael Phelps
-arm circles
-quad stretch
-grass grabbers
-runners stretch (left then right)
It was cold so we were running in place for 20seconds between each stretch

Tha Thang
-Mosey for 3 minutes, then stride straddle hop, squat engines (imperial walkers with a squat) and a burpee
-Mosey for a minute, then merkins, squats, imperial walkers
-sprint, then man makers, bear crawl.
-burpees, squats, sprint, merkins.
-sprint, burpees, side straddle hop
-high knees, man makers, merkins,
-lunges, bear crawl, lunges
-Mosey 2 minutes

Coupon workout (repeat 3-4 times)
overhead press, kettlebell (coupon) swing, goblet swats, coupon curls, incline merkins, coupon thrusters, man makers, farmers carry, overhead carry

mosey back to starting location, stop halfway and do overhead claps

End in COT

Location: Gridlock
Date: 2021-01-30
Weather: Cold, clear, crisp

Q: Muck
PAX: 6 – Muck, Sous Vide, Incognito, Purple Rain, Raquel, Toto

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence

Tha Thang
To get things going, two rounds of exercise dice.

Mosey to coupons.

To warm the frozen Pax, they fell into a burning Ring of Fire.

In a large area, set up six different exercise stations in a circle.

Pax spent 1 1/2 minutes at the station doing the exercise (AMRAP) and then rotate around the ring of fire to the next exercise (All pax rotate at the same time). :30 rest in-between.

A half-field mosey took place between rounds. Had enough time to do two rounds, switching up exercises between rounds.

Various Exercises:
1. No Surrenders
2. Bentover Rows w/ coupon
3. Box cutters
4. Jump Rope
5. Mercans w/ rotation
6. Squats w/coupon
7. Big Boy Situps
8. Lunges w/ twist
9. Curls w/ coupon
10. Shoulder press w/ coupon

Put coupons back, then moseyed back to the flag.

A little time left, so we knocked out 50 Big Boy Situps.

In this cold weather, Panera Palomar has become the after post fellowship spot.

End in COT

Location: Gridlock
Date: 2021-01-28
Weather: 20 degrees – several inches of snow on the ground

Q: Incognito
PAX: 7 – Sous Vide, Muck, Purple Rain, Axeman, Raquel, Wally World, Incognito

Warm-O-Rama
SSH’s IC
Frankenstein’s IC
Flings IC
Copperhead Squats IC

Tha Thang
Mosey to coupons
Partnered up for a simple DORA w/coupons
100 Goblet Squats
150 KB Swings
200 Curls
One partner did the exercise while the other did walking lunges out to the light pole, moseying back

Finished that so we went to the scoreboard for some 11’s at the top and bottom of the hill
Started with 1 Jump Squat on top
Mosey Down
10 Merkins on the bottom
Mosey back up
etc. etc. etc.

Moseyed back to the flag for 2 final exercises
Imperial Walker IC (did this with a rather fast count)
Mountain Climbers IC

End in COT

Location: Paddock
Date: 2021-01-27
Weather: 30, clear

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

Warm-O-Rama
No warm up. Some opted for pre-WO stretching

Tha Thang
SB Front Squat – 10 Reps; 3 sets
Lateral Lunges – 20 (10 Each side); 3 sets
OH Ruck Squat – 10; 4 sets
Ruck Thrusters – 10; 4 sets
SB Sweeper Squat Holds – 8 (4 counts); 3 sets
Jell-O Makers – 10 reps – 4 sets
*This was a circuit. Each movement was no done over and over (i.e. – 1 set of squats then move on to 1 set of lunges….). Between movements a 45 sec rest was given.

Finisher:
Romanian Pain Palace (weighted planks) – 5 minutes

End in COT

Location: Gridlock
Date: 2021-01-26
Weather: Warm and foggy

Q: Weird Science
PAX: 9 – Boo Boo, Weird Science, Sous Vide, Raquel, Muck, Incognito, Wally World, Ping, Toto

Warm-O-Rama
Side Straddle Hops in cadence
Grass grabbers in cadence
Frankensteins
High knees
Butt kicks
Arm circles
Michael Phelps
Plank stretch

Tha Thang
Used all four corners of the parking lot to do some work! First corner was 25 merkins. Second corner was 25 Big Boys, third corner was 25 plank jacks, and forth corner was 25 mountain climbers.

We ran from each corner to the next and stopped half way to do 2 burpees. This was repeated four times so that we did 100 of each corner exercise and 32 burpees.

Ended with Merry that consisted of:
Arods
High mountain climbers
American hammers
Planks (2 minutes)
Freddie Mercury’s
Windshield wipers

We missed Lansbury but wish him well on his real estate endeavors! We hope he got a lot done from 5:30-6:15 A.M. because we sure did!!!

End in COT

Location: Gridlock
Date: 2021-01-25
Weather: Damp, dark, drizzly, foggy, cold… like London, but with better food.

Q: Muck
PAX: 9 – Sous Vide, Toto, Pom Pom, Radio, Incognito, Wally World, Splash Down, Axeman, Muck

Warm-O-Rama
None… had to get going.

Tha Thang
A caddy in golf is also called a “looper”. This morning, a looper just means we did a loop of rucking around the park (2.4 miles), Muck Ruck style.

1st exercise station:
– 20 Copperhead Squats
– 21 Mercans

2nd exercise station:
– 20 Lunges
– 21 Mercans

3rd exercise station:
– 20 Curls with rucks
– 21 Mercans

4th exercise station:
– 20 Squats
– 21 Incline Mercans

5th exercise station:
– 20 Step back lunges
– 21 Incline Mercans

6th exercise station:
– 20 Curls with rucks
– 21 Mercans

7th exercise station:
– 20 Squats
– 21 incline Mercans

Finished right on time… love how the loop works that way.

End in COT

Location: Birds Nest
Date: 2021-01-25
Weather: 34, cloudy, wet

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

Warm-O-Rama
Stadium goat trails (both sides, walking every aisle)

Tha Thang
30 minute mumble ruck

End in COT

Location: Foxhole
Date: 2021-01-23
Weather: 19 degrees

Q: Sparky
PAX: 5 – Boo Boo, TStark, Mule, Sushi, Weird Science

Warm-O-Rama
Run in place, Michael Phelps, arm circles, arm stretch, SSH, Abe B, leg stretch, hip stretches, Frankenstein, butt kicks, leg stretches.

Tha Thang
Sparky has the cones out which means cardio. Start line then to four cones for either Bear crawls or four corner Q choice on your own (back peddle, lunges, cross overs, high step, walking lunges, backward bear crawl). Then to last cone for planks jacks descending count from 10 to 0 rounds. Then back to four cones then start line for rest and repeat. Start line (STH, mountain climbers, planks, Abe B, air squats, imperial walkers, over head claps)

End in COT

Location: Gridlock
Date: 2021-01-23
Weather: Breezy, clear and balmy

Q: Sous Vide
PAX: 13 – Sous Vide, 49er, Incognito, Raquel, Purple Rain, Splash Down, Wally World, Possum, Radio, Hertz, Muck, Toto, Mrs Pac Man

Warm-O-Rama
Side straddle hops, seal jumps, flings, copperhead squats IC. Dynamic stretching.

Tha Thang
Mosey to football field and get in groups of 2. There were 6 stations and each partner had three minutes to complete 60 of each exercise. Stations were as follows 1. Kettle bell swings and calf raises 2. Big boy sit ups and planks 3. Lunges and plank jacks 4. Squats and curls 5. Box jumps 6. Hamstrings. After each station we ran to the scoreboard and back.

End in COT

Location: Paddock
Date: 2021-01-22
Weather: Chilly but no wind so might as well be beach weather at Paddock

Q: Whitewall
PAX: 5 – Ping, Whitewall, Weird Science, Raquel, Wally World

Warm-O-Rama
Arm Circles
Micheal Phelps
SSH
Copperhead squats
Lunges with stretch at bottom
Merkins

Tha Thang
Just did a little Dora today. Ol’ Dora seems to turn into a real beach in the cold though. Figuring that YHC has been slacking of late and time to kick in that New Year grind…it’s time to smoke out the arms and shoulders. Main station work today done with ruck pack as weight. One day we will grow up like big brother (and much older brother…much much older) Gridlock and have some coupons nearby for these kinds of jobs but we will take the additional weight that comes with the pack.

100 Thrusters (squat to overhead press) while 2nd Pax ran to far end of lot to do 3 burpees and back. Run until work is finished

200 Overhead press and 10 merkins at far end of lot

300 Curls and 10 air squats at far end.

Odd number of Pax meant a slight mod…not any lighter for sure. Team of 3 Pax did 150, 300 and 450

Arms sufficiently smoked we took off for an 8 minute ruck stopping halfway to do 20 weighted squats then back to the lot

There were rumblings amongst the Pax after the beatdown and just heard the name Incognito and the title WGQ mentioned. Incog…do what you want with this info. Not like a challenge has been put down or anything…or has it??

End in COT

Location: Gridlock
Date: 2021-01-21
Weather: Seattle like, cold & wet

Q: Muck
PAX: 8 – Pom Pom, Axeman, Boo Boo, Sous Vide, Muck, Possum, Weird Science, Wally World

Warm-O-Rama
– Michael Phelps
– Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence

Tha Thang
It’s been awhile, so it was a 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 an interior loop of the parking lot.

1st Base (AMRAP exercises)
• 1st round: LBC’s
• 2nd round: Step back lunges, with twist
• 3rd round: Jump rope
• 4th round: Squats

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

3rd Base (AMRAP exercises)
• 1st round: Dips
• 2nd round: Incline mercans
• 3rd round: Step ups (be careful)
• 4th round: Dips

Home
• Burpees (10)

Had enough time to do six rounds.

Boo Boo stepped away for a couple of rounds. Not really sure what happened, but when he came back, he was lighter on his feet and ready to roll!

End in COT

Location: Paddock
Date: 2021-01-20
Weather: Cool and windy enough to set sail

Q: Weird Science
PAX: 4 – Weird Science, Wally World, Boo Boo, Whitewall

Warm-O-Rama
It was cold with a strong wind so we moseyed around the parking lot to warm up.

We then did
Frankensteins 
High knees
Butt kicks
Plank calf stretch
Arm circles 
Michael Phelps

Tha Thang
Pax lined up at across the end of the parking lot with the rucks. Did 20 ruck squats and then set ruck down and ran to the other end of the lot and did 20 merkins. Then ran back to the starting point and did 20 LBCs.

Second rotation was 20 bent over rows then run, merkins, run, and LBCs.

Third rotation was 20 curls, run, merkins, run, and LBCs.

Fourth rotation was 20 over head presses, run, merkins, run, and LBCs.

Fifth rotation was 20 triceps extensions, run, merkins, run, and LBCs.

We rucked the remaining time and did 30 ruck squats along the way.

Saw the same creepy white car that shows up around the AO and decided to keep a safe distance.

Wally World got his first taste of the angry Paddock wind! Welcome to the club brother!!!

Prayers for all our F3 brothers health and families health. Praise for Wally World being fortunate enough to begin house hunting! If you know of a good house that is for sale or going on the market, let him know!!!

End in COT

Location: Gridlock
Date: 2021-01-19
Weather: 1° C, mostly cloudy, waxing crescent moon (low illumination), 0723 BMNT(begin morning nautical twilight), some crunchy snow remains on the ground from recent days, some patches of bare grass and mud

Q: Ping
PAX: 10 – Boo Boo, Muck, Sous Vide, Incognito, Wally World, Splash Down, Raquel, 49er, Possum, Ping

Warm-O-Rama
PAX briefly stretched individually before starting.
Q gave pre-patrol brief, detailing the (simulated) presence of armed militia in the AO.

Tha Thang
With rucks on the Patrol, comprising of 2 squads, moved 2 kilometers throughout the AO. The patrol engaged with the (simulated) enemy at several point throughout. Upon the word “CONTACT RIGHT/LEFT/FRONT/REAR” both squad would rush to form a long facing the contact and get in the prone position. The patrol then performed buddy team rushes (squad 1 rush forward (I’m up-he sees me-I’m down) while squad 2 crawled forward) and advanced through the target.
Several (simulated) injuries occurred along the way: femoral bleeding, sprained ankle, sore…. retina, tripped on a daisy, hemorrhoids acting up. (Simulated) Injured members were carried (a short distance) by other PAX(all with rucks on) as aid and litter team to receive medical care.
The Patrol returned to the FOB (forward operating base) a little sooner than the Q expected and he fumbled through some….umm side straddle hops, mosie around the parking lot….umm…American hammers, merkins, and wall steps.

End in COT

Location: Gridlock
Date: 2021-01-18
Weather: 30 – light snow on the grass

Q: Incognito
PAX: 9 – Incognito, Possum, Axeman, Muck, Wally World, Splash Down, Mule, Ping, Radio

Warm-O-Rama
My very first Ruck Q !
Rucks were on and stayed on until very close to the end
Squats OYO
Merkins OYO
Squats OYO
These were done in a slow, stretchy way

Tha Thang
Walk to bottom of hill by scoreboard; bear crawl up the hill
Walk to coupons
Grab coupons
Goblet Squats with Coupon IC – we carried our Coupons
Walk to far corner of football field; Merkins IC
Walk around perimeter of football field to the other far corner; Merkins IC
Walk back to coupons; Goblet Squats IC
Put coupons back
Walk down the hill by the bleachers; Bernie back up
Walk halfway down the hill; Bernie back up
Walk 1/3 way down the hill; Bernie back up
Repeato the last part 3x

Next we go back to walking, this time around the Shillito track
Stopped for 20 Step-back Lunge sand more Merkins IC
Continued walking; stopped for 40 Squats
We got back to the flag; Merkins IC
Still had time to spare; me being the great Q that I am I let everyone take their rucks off.
We did 20 Curls with the Rucks
Closed with Overhead Press until 6:15.

End in COT

Location: Birds Nest
Date: 2021-01-18
Weather: 30, clear, breezy, 1/2″ snow accumulation

Q: Boo Boo
PAX: 2 – Boo Boo, Sous Vide

Warm-O-Rama
Quick leg stretches

Tha Thang
20 minute run on the track – We covered 2 miles

Each of The following Exercises had a 4 Minute Timer to Complete the Listed Reps:
10 Bear Complexes with Sandbag
20 Sandbag Lunges each side
20 Squat Cleans with Sandbag
30 Dead Lifts with Sandbag (Shortened to 2 Minutes)
20 Sandbag Thrusters (Shortened to 2 Minutes)

2 Minutes of AMRAP Burpees

During the walk back to the parking lot the Q immediately regretted his choice of Brussels sprouts and a selection of dairy the night before. Needless to say there was an emergency situation that cut the fellowship short.

End in COT

Location: Foxhole
Date: 2021-01-16
Weather: 33 with snow

Q: Lansbury
PAX: 11 – Wally World, Splash Down, Lincoln Log, Zebra, Lansbury, Animal Style, Weird Science, Erector, Whitewall, Incognito, Bonjour!

Warm-O-Rama
Warm-up

Tha Thang
Squat Toss coupon across field. After each toss, lunge walk to coupon. Perform 6 Flutter Kicks, 4 Rows, and 2 Merkins.

Carry back.

Side toss coupon across field. After each toss, bear crawl to coupon. Perform 6 squat presses, 4 curls, and 2 burpees.

Overhead carry back.

3 rounds on hill side: 10 Irkins, 10 Big Boy Sit-ups, and 10 firkins.

Coffeeteria. 5 for 40 minute pre-ruck.

End in COT

Location: Gridlock
Date: 2021-01-16
Weather: Knock, knock! Who’s there? Snow. Snow who? Snow business like show business!

Q: Muck
PAX: 7 – Muck, Sous Vide, Raquel, Possum, Axeman, Radio, 49er

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

Tha Thang
Mosey to the shelter for some dice time.

Dice were passed amongst the pax for three rounds.
One dice has exercises: lunges, merkins, squats, SSH’s, crunches, and a wildcard (roller’s choice).
The other six sided dice has 30, 60, or 90 seconds. And 10, 20, and 30 reps.

Take this crew to Vegas, ’cause crunches kept coming up over, and over, and over!!!

Then a mosey to the coupons for some Benjamins:
25 Curls >>> 25 Walking Lunges >>> 25 Mercans w/ rotation >>> 25 Walking Lunges back to coupons

25 Shoulder Presses >>> 25 High Skips >>> 25 Mountain Climbers >>> 25 High Skips

25 Bent Over Rows >>> 25 Bear Crawl steps >>> 25 LBC’s >>> 25 Bear Crawl steps back

25 Coupon swings >>> 25 High knees >>> 25 American Hammers >>> 25 High knees back

25 Tricep Presses >>> 25 Bernies >>> 25 Cross crunches >>> 25 Bernies back

25 Curls >>> 25 Walking Lunges >>> 25 Mercans w/ rotation >>> 25 Walking Lunges back to coupons

Mosey back to the flag for about five minutes of Mary:
25 Skaters
25 Imperial Walkers
25 Hillbillies
25 Mercans

Soundtrack was a variety of blues, 80’s and movie tunes.

Because of all the “ab work”, here’s a movie quote from Young Frankenstein:
“Igor, whose brain did you bring me?”
“Abby, Abby something.”
“Abby normal?”
“Yes, I believe that was it… Abby normal.”
“You gave me an abnormal brain?!?”

And scene. 🙂

End in COT

Location: Paddock
Date: 2021-01-15
Weather: Cold with rain turned to snow

Q: Zebra
PAX: 3 – Whitewall, Weird Science, Zebra

Warm-O-Rama
Gathering in the rain, the Pax seemed excited, refreshed, encouraged to find that they would not be subjected to another Lansbury barre experiment.
Stretching OYO ensued.
Michael Phelps IC
Abe Vigodas IC

Grab your ruck and mosey to the shelter.

Tha Thang
5 rounds of scaled Ruck weight training
5 Merkins
10 Overhead Press
15 Ruck Swings
20 Curls
25 4 ct Flutter kicks
20 Squats
15 Rows
10 Lunges
5 Merkins

A few observations Pax made this morning:
1. The shelter at Paddock was clearly designed by an Engineer. Any architect would clearly know that creating a roof with substantial openings in multiple parts of the roof might create airflow, but will also nullify its value for protection from elements such as rain.
2. 25 – 4ct flutter kicks is an act of insanity for any Q. Sounds like a great idea until you have to do it….5 times. Especially when cadence counting.
3. When you need the wind at Paddock, it is surprisingly not there for you. While Whitewall’s “working things out” didn’t hold a candle to Boo Boo’s earth rattling and ground breaking declarations, Whitewall clearly matched his level of vitality in a measure which would have greatly welcomed a quick escape via the blowing of the wind.

End in COT