Location: Gridlock
Date: 2021-05-24
Weather: Awesome
Q: Oshag
PAX: 9 – Santa’s Little Helper, Oshag, Driftwood (DR), Wally World, Nurse Joy, Sous Vide, Possum, Muck, Incognito
Warm-O-Rama
Stretches and curls
Tha Thang
Ruck, double time, wall work, curls – We did hard stuff.
End in COT
Location: Gridlock
Date: 2021-05-25
Weather: 64 degrees, perfect!
Q: Wally World
PAX: 14 – Wally World, Oshag, Sous Vide, Lansbury, Nurse Joy, Sparky, Raquel, Ping, Boo Boo, Muck, Possum, Dr. Brown, Incognito, Axeman
Warm-O-Rama
Various stretching…our PAX as of late have been cutting it real close to the 5:30 start time, so we stretched for a bit until all of them were ready.
Tha Thang
Moseyed to the lower level tennis courts. We circled up and did an ab exercise in cadence, then did a stair lap, going all the way around the concession building near the football field. Most rep counts on the ab exercises were between 20-30.
Full body deadbugs (henceforth named ‘Cockroaches’ courtesy of White Wall)
Big boy situps
Opposite arm & leg deadbugs
Same arm & leg deadbugs
Reverse big boy situps
LBCs
American Hammers
Flutter kicks
Australian push ups
Cross body mountain climbers
Welcome to the FNG Dr. Brown!
End in COT
Location: Birds Nest
Date: 2021-05-24
Weather: 64, humid
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
4 Sets:
1 min rows (switch arms at 30 sec)
30 sec squats
30 sec AMRAP Merkins
30 sec rest
4 Sets (for time):
20 SB rows
20 Sous Vides
20 Ruck Curls
20 Air Squats
Tha Thang
Goat Trails – 2 laps around the stadium
End in COT
Location: Gridlock
Date: 2021-05-22
Weather: 60’s
Q: Incognito
PAX: 27 – Santa’s Little Helper, Oshag, Bagman, Mule, Hairball, Lansbury, Animal Style, Possum, Wally World, Splash Down, Sir Pizza, Giggles, Matlock, Zebra, Boo Boo, My Boy Blue, Raquel, Sous Vide, Muck, Axeman, 49er, Sparky, TStark, Yanni, Radio, Lincoln Log, Incognito
Warm-O-Rama
Hans of Hans and Franz fame came to Pump us up today.
After reminding us it wasn’t a dream, we learned we were indeed in the presence of a perfect human specimen.
We were further amazed that he is indeed the cousin of the greatest body builder and actor the world has ever seen: Arnold Schwarzenegger.
After a few stretches, we mosied to the tennis courts and did a warmup to get our muscles loose, stretched, and ready for the pumpitude.
Tha Thang
Next stop was the shelter where we worked both our left and right lat’s
We did 10 pullups and 10 merkins, repeato for several minutes until Hans told us to stop.
This is a pivotal exercise to get us prepared to build muscles to live the greatest thing any man can dare dream: standing on a stage flexing our muscles (properly oiled of course).
Next we went to the tennis courts for some plank sprints. The endurance learned here is integral for having the stamina to do life’s most important work: PUMPING UP!
Our last stop of the day and where we spent most of our time was at the coupons on the football field.
First we focused on our 2 shoulder muscles.
Overhead Press | Overhead Claps | Carolina Dry Docks
We did 3 rounds of these: 21 – 15 – 9 reps
Next we worked both arm muscles: biceps and triceps
Curls & Diamond Merkins | Curls with a LIft and Side Tricep Rise | Curls in Squat Position and Tricep Dips
We got about 2 rounds complete: 21 – 15 reps
Next up was the all important knee muscles
Coupon Squat | Lunges | Monkey Humpers
Do you know why you have 2 knee muscles and why Hans and 3…nevermind.
Finished with a little ab work:
Tornadoes and Flutter Kicks IC
In closing we learned that even a perfect body like Hans will one day leave this world and go to that giant muscle in the sky.
There, one day, we will all stand at the pearly barbells and answer one question from St. Arnold: “Did you pump up?”
If the answer is no, then you will be forced into an eternity of girly, man flabbiness.
So please PUMP UP!
End in COT
Location: Paddock
Date: 2021-05-21
Weather: 64 degrees – amazing!
Q: Wally World
PAX: 3 – Wally World, Whitewall, Herbie
Warm-O-Rama
Various stretching to try and loosen our sore muscles from Boo Boo’s recent beatdowns…
Tha Thang
Gathered at the top of the hill in front of the circle. We would do an ab exercise of various rep counts (typically 20-25) then mosey to the bottom of the hill and back. We switched it up a bit this time by doing a Bernie back up the hill every other time. All ab exercises were done in cadence.
Ab exercises:
Dead bugs (alternate hand/foot)
Big boy situps
LBCs
Reverse big boy situps
Flutter kicks
Full body dead bugs (named Cockroaches by White Wall)
Freddie Mercury’s
2 minute plank
I might have missed a few…this was spur of the moment since Lansbury was a no-show for his Q 🙁
Prayers for businesses, that they can not only find willing workers but capable ones!
End in COT
Location: Gridlock
Date: 2021-05-20
Weather: 64
Q: Boo Boo
PAX: 10 – Boo Boo, Axeman, Wally World, Possum, Ping, Sous Vide, Muck, Oshag, Nurse Joy, Incognito
Warm-O-Rama
Arm circles, Michael Phelps, arm stretching, hamstrings, knees, ankles, hip rotations, tinkle swings.
Tha Thang
DORA – 1 person works & the other runs a full lap around the parking lot.
50 – burpees
100 – 2 count lunges
200 – HR Merkins
300 – squat with pause a bottom
400 – 1 count flutter kicks
End in COT
Location: Paddock
Date: 2021-05-14
Weather: It’s always good in the gloom
Q: Whitewall
PAX: 2 – Whitewall, Raquel
Warm-O-Rama
Quick leg and arm stretches
Tha Thang
Decided since there was 2 Pax to start in on a ruck with some work. The mumbleruck was strong in the gloom and YHC was beatdown from a long week so we skipped the work and just went at a solid pace for 2.4 miles.
Did stumble upon approximately 3200 RVs and a setup for what we know to be sheepdog trials but seems way more interesting to picture these fine folks as something fresh out of the flick “Best in Show”
The time spent in the gloom with brothers is irreplaceable and appreciated, especially on the days that things seem to be getting too heavy. Prayers for our country getting back to “normal” and finding peace
End in COT
Location: Gridlock
Date: 2021-05-18
Weather: Perfect, the a perfect little rain before the big rains came
Q: Oshag
PAX: 14 – Santa’s Little Helper, Oshag, Incognito, Bagman, Wally World, Muck, Boo Boo, Cheeks, Sous Vide, Raquel, Possum, Sparky, Piggy, Zebra
Warm-O-Rama
Dynos and Plank Stretches
Tha Thang
Wall Work
Start at the bottom wall with a short ladder. Exercise, sprint to the next wall and repeat.
– 3 Box Jumps
Mosey
– 3 Box Jumps, 5 Merkins
Mosey
– 3 Box Jumps, 5 Merkins, Bear Crawl (about 10 yards)
Mosey
Lightning Round – 5 Derkins, sprint to wall and repeat — mosey back
Repeato – top ladder, OYO this time
Stayed at the top for:
Control Freak – around the circle
Spring Relays
Named the FNG – Cheeks
End in COT
Location: Paddock
Date: 2021-05-19
Weather: 58, humid
Q: Boo Boo
PAX: 4 – Boo Boo, Whitewall, Wally World, Herbie
Warm-O-Rama
1 mile mosey
Tha Thang
Ladder
Rep Scheme – Ascending by 1 Rep
Movement 1 – Merkin
Movement 2 – Squat
Movement 3 – Up Row
Start with 1 Reps of each movement then ascend the ladder adding a rep to each movement (1,1,1;2,2,2;…;10,10,10 = 1 round)
End in COT
Location: Birds Nest
Date: 2021-05-17
Weather: 60
Q: Whitewall
PAX: 2 – Boo Boo, Whitewall
Warm-O-Rama
No warm o rama
Tha Thang
Mumbleruck for duration
End in COT
Location: Gridlock
Date: 2021-05-17
Weather: Cloudy… chilly… typical early April. Oh wait, this is mid May. Nevermind. 🙂
Q: Muck
PAX: 9 – Possum, Sous Vide, Oshag, Wally World, Piggy, Jigsaw, Axeman, Muck, Sushi
Warm-O-Rama
– Runners Stretch (side to side)
– Deep squat
Let’s roll!
Tha Thang
Rucked 2.4 miles, doing 20 squats and 20 mercans at six stops..
In an attempt to get pax more familiar with the F3 Q Source, we went over some F3 language terms at each of the six stops along the way:
Q Source Four Quadrants- Get Right, Live Right, Lead Right, Leave Right
Today we went over some the language of the FIRST QUADRANT (Q1) Get Right
DRP- Daily Red Pill. The daily commitment to accelerate your Fitness, Fellowship and Faith.
King- The daily discipline of physically training the body.
Queen- The daily discipline over what is put into the body.
Jester- The temptation of the flesh that hinders Acceleration.
M- Most Important Person (i.e. wife).
Shorties- The sacrificial relationship between a man and his children.
Shield Lock- The horizontal relationship between men.
Whetstone- The vertical relationship between men.
Mammon- The sustaining relationship between a man and his work.
Prayer- A man’s daily discipline of talking with his Creator in order to build his Faith.
Study- The daily exploration into the foundations of Faith.
Meeting- The public manifestation of Faith.
Go to F3Nation.com to learn more about the Q Source.
End in COT
Location: Gridlock
Date: 2021-05-15
Weather: Perfect
Q: Zebra
PAX: 9 – Lincoln Log, Axeman, Incognito, Sous Vide, Raquel, Yanni, Oshag, Santa’s Little Helper, Zebra
Warm-O-Rama
Dynamic stretching
Imperial Walkers IC
Hillbillies IC
Merkins IC
Tha Thang
Sheldon Cooper:
Lap around the football field
10 burpees
10 squats
10 merkins
10 big boy sit-ups
Repeat with decelerating reps
Thang 2: hill climb
15 Overhead presses at the top of hill
20 American Hammers at the bottom
5 rounds
15 curls at the top of the hill
15 coupon bench presses at the bottom
5 rounds
Thang 3: Quarter Pounder
Sprint to 25 – 25 merkins. Bear crawl back
Sprint to 50 – 50 squats.
Sprint to 75 – 75 LBC’s
Sprint to goal – 100 SSH
End in COT
Location: Foxhole
Date: 2021-05-15
Weather: Suns out – feeling like spring as we roll into summer
Q: Animal Style
PAX: 6 – Lansbury, Boo Boo, Sushi, Sparky, Matlock, Animal Style
Warm-O-Rama
Michael Phelps, arm across & over, lil Jons, leg in touch toe, leg over twist hips, butterfly, arm circles
Tha Thang
Football Jeopardy! Board from Super Bowl weekend – seven categories: 2020, Mahomie KC, TB12, Packers, Bills, football lore, and foul play; x 5 yardages (10, 20, 30, 40, 50)- divided into two teams; starting from the “20” pax with possession of the ball picked a category and yardage; and were read a NFL trivia question, if they got the answer right- they advanced the ball the chosen amount of yards doing one exercise and then did the same number of reps for another exercise (example- 10yards bear crawl, and ten burpees). If they got the answer wrong however possession of the ball went to the other team and we went back the other way for the same amount of yards unless it was too close to scoring – in which case it was half the distance.
In the end the Red team (boo boo and sushi) prevailed by a margin of three scores to one over the blue team (sparky, Lansbury, and Matlock).
Teams celebrated by murdering their thirst with some liquid death or body armor before double orders of McDonald’s coffee and breakfast sandwiches were delivered again via doordash (need to coordinate so that doesn’t happen again).
Also worth noting sushi said it’s his last Saturday post in Lexington before he leaves us to go to Cincinnati – will miss you brother!
End in COT
Location: Gridlock
Date: 2021-05-13
Weather: 40’s
Q: Zebra
PAX: 11 – Oshag, Santa’s Little Helper, Muck, Boo Boo, Wally World, Lincoln Log, Nurse Joy, Sous Vide, Axeman, Possum, Zebra
Warm-O-Rama
Jog in place, high knees, butt kickers, wide jog
Plank, Downward dog, Up dog, runners stretch
Abe Vigodas IC
Finkle Swings IC
Tha Thang
Alarms: Repeat reps for 10 minutes
Alarm 1: 5 Coupon Press, 10 Squats, 15 American Hammers, 2 court suicide, 10 merkins
Alarm 2: 10 Coupon Curls, 10 Lunges, 20 LBC’s, Sprint AYG one way, 10 Alligator merkins
Alarm 3: 10 Bench Presses, 10 step ups, 10 BB situps, Bernie Sanders, 10 Monkey Humpers
End in COT
Location: Gridlock
Date: 2021-05-11
Weather: Cool and clear
Q: Lincoln Log
PAX: 13 – Lincoln Log, Possum, Muck, Bagman, Nurse Joy, Raquel, 49er, Oshag, Axeman, Santa’s Little Helper, Sous Vide, Incognito, Wally World
Warm-O-Rama
Michael Phelps
Hill Billies – 12 IC
Grass Grabbers – 12 IC
Copperhead Squats – 12 in slow cadence
SSH – 15 IC
Tha Thang
Standard sweat proof deck of cards:
Heart – Burpee (Face = 5 Coupon Man-Makers)
Spade – Merkin (Face = 10 Coupon Shoulder Press)
Diamond – BBS (Face = 10 Coupon American Hammers)
Club – Squat (Face = 10 Coupon Squats)
4 Aces – 10 Wall Jumps, 10 Dips on the bench
2 Jokers – Run down the parking lot tiers, to the road and back, with as much purpose in your stride you can muster.
One final Joker. AYG run down the steps, down the road, all the way up the steps, across the top tier and back down the steps.
Thor’s Hammer
1 BBS, 4 Am Hams
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
End in COT
Location: The Fort
Date: 2021-05-12
Weather: One degree warmer than Lex. Clear.
Q: Muck
PAX: 9 – Possum, Shooter, Coach K, Miracle Gro, Astro Turf, Shank, Bambi, Dry Rub, Muck
Warm-O-Rama
– Michael Phelps
– Runners Stretch (side to side)
– Cross feet, bend and hang (switch)
– Quad pulls
– Arm stretch across body (switch)
– Tricep pulls (switch)
– Grass grabbers, in cadence
Tha Thang
One round of dice, just to get us started (the pax kept rolling crunches).
Then nearly completed two rounds of Ring of Fire. Nine stations. 1:30 of the exercise, :30 rest. Rotate to the next exercise.
Finish with 30 Big Boys back at the flag.
Reminder to The Fort pax of the convergence on Saturday, May 22nd at Gridlock.
End in COT
Location: Paddock
Date: 2021-05-12
Weather: Low to mid 40’s, a bit breezy as always
Q: Wally World
PAX: 4 – Wally World, Boo Boo, Whitewall, Sous Vide
Warm-O-Rama
Various arm & leg stretches
Tha Thang
We started at the circle at the top of the hill. Did one ab exercise in cadence, then ran to the bottom of the hill and back up. I don’t remember all of the rep counts we did, but ab exercises are listed below (hopefully I remember all of them):
Prayers for all the businesses that are having a hard time finding workers.
End in COT
Location: Gridlock
Date: 2021-05-10
Weather: 43 and brisk!
Q: Sous Vide
PAX: 14 – Sous Vide, Zebra, Bagman, Nurse Joy, Mule, Possum, Jigsaw, Sushi, Muck, Radio, Wally World, Incognito, Oshag, Axeman
Warm-O-Rama
None
Tha Thang
Put on backpacks with weight and walked as far as we could in 45 minutes.
End in COT
Location: Birds Nest
Date: 2021-05-10
Weather: 50, cloudy
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
no warm o rama
Tha Thang
Rucked alone listening to The History of The Church by Eusebius. Added in some running up the hills the last half of the loop. Also, found the high school is now farming chickens and saw a Red Fox on the other side of the school. Interested to see how this chicken experiment ends….
End in COT
Location: Foxhole
Date: 2021-05-08
Weather: Beautiful 44 degrees, partly cloudy, the sun was put
Q: Sparky
PAX: 6 – Boo Boo, Wally World, Splash Down, Sushi, Animal Style, Sparky
Warm-O-Rama
Arm circles, SSH, quad stretch. Mosey to workout area
Tha Thang
Diamond (Burpees, SSH, bear crawl, air squats) to each cone start total of 5 and increase each round in increments of 5) to a total of 25
Move to celebration of life (5 rounds with 10 air squats at the the end of each round)
Transition to coupon work. Started with curls in increments of 25
Total of 100 and 50 yard run at end of each round and 25 SSH, air squats at the end of each run. 50 coupon presses, 50 coupon squats.
End in COT
Location: Gridlock
Date: 2021-05-08
Weather: 43 degrees and sunny
Q: Hanz&Franz
PAX: 10 – Hanz&Franz, 49er, Incognito, Radio, Sous Vide, Possum, Raquel, Yanni, Oshag, Axeman
Warm-O-Rama
Dynamic Warm up
Tha Thang
BLIMPS plus a hill run, 4 rounds
then
(1) 540 yard shuttle. A special thanks to LFUCG parks and rec
(2) 300 yard shuttle under 60 seconds
then
One round of leg crank plus a hill (1 of 4)
then
One round of static lunge hold, 30 sec/each leg and 30 sec plank (1 of 4)
We will begin Part 2 where we left off today. More pain to come on June 6th.
End in COT
Location: Paddock
Date: 2021-05-07
Weather: Little cool but dry and above freezing so it’s just right
Q: Whitewall
PAX: 3 – Lincoln Log, Wally World, Whitewall
Warm-O-Rama
Quick warmup with SSH, Michael Phelps, arm circles, squat work
Tha Thang
YHC has decided to aspire to some new fitness goals. One of which is going to be 100 mercans per day…everyday…so today the beatdown would cover that goal for the day.
Using the 2 parking lots as well as the hill leading up to the lot, which forms a T, at each end work would be done. In the middle of the T is an island. Everytime we made it to the island there would be 10 mercans.
The first 3 rounds had 30 curls at point 1, 30 air squats at point 2 and 20 BBS at the bottom of the hill.
The last 2 rounds had 10 clean and press at point 1, 10 mountain climbers (2=1) at point 2 and 50 LBCs at the bottom of the hill.
All totaled in the middle island was 150 mercans.
Wally World was so kind to point out the noise that came from YHC at the bottom of each mercan was in fact not a shoulder pop but a gut smacking the ground. There is plenty of room for improvement with these new fitness goals. WhiteWall beach bod is in effect for 2021!
End in COT
Location: The Fort
Date: 2021-05-07
Weather: Cool and windy
Q: Zebra
PAX: 7 – Glaucoma, Dry Rub, Coach K, Shooter, Shank, Astro Turf, Zebra
Warm-O-Rama
Led by Glaucoma, the expansion of F3 to Harrodsburg has been underway since March. This morning we introduced the pax of The Fort to the F3 term “sad clown” with the charge to keep accelerating and reaching those sad clowns of KY.
Introductions, disclaimer, F3 core principles
Michael Phelps IC
Abe Vigodas IC
Imperial Walkers IC
Hillbillies IC
One of the pax mentioned pickle pounders. QIC took the opportunity to introduce them to A-Rods IC
Pax grabbed sandbags and moseyed to the next parking lot
Tha Thang
11’s with Merkins and Big Boy Situps. 75 foot bear crawl after merkins, sprint back after Big Boys
Thang 2: SRT
Pax paired up for sandbag work. 1 pax worked reps with sandbags while other pax completed work at the next light pole.
2 rounds each:
5 GTS (Ground to shoulder) – V-ups AMRAP
10 Front Squat – Freddie Mercury AMRAP
10 Overhead Press – Jump Squats AMRAP
Curls AMRAP – parking space suicides
Mary:
007’s IC
Superman’s
Plank
End in COT
Location: Gridlock
Date: 2021-05-06
Weather: Cool, but not cold. Dry, but grass was soaked. Clear, but a few clouds.
Q: Muck
PAX: 8 – Wally World, Sous Vide, Nurse Joy, Jigsaw, Incognito, Boo Boo, Possum, Muck
Warm-O-Rama
– Michael Phelps
– Runners Stretch, side to side
– Cross feet, bend and hang (switch)
– *Motivators (in cadence)
*these are great when the Q remembers to jump. 🙂
Tha Thang
Diego morning… grass was so wet, the merciful Q moved the operation to the basketball courts.
Partnered up… while one partner did the base exercise, the other would run to the other side of the courts and do 10 of another exercise. When all teams reached the cumulative count of the base exercise, next round would begin.
1st Round:
Top: 100 – Coupon swings
Bottom: 10 – Copperhead Squats
2nd Round:
Top: 150 – Overhead press w/ coupon
Bottom: 10 – Merkins
3rd Round:
Top: 200 – LBC’s
Bottom: 10 – Burpees
4th Round:
Top: 250 – Curls w/coupon
Bottom: 10 – Imperial Walkers
5th Round:
Top: 300 – Squats (with or without coupon)
Bottom: 10 – Side straddle hops
On this National Day of Prayer, all Pax prayed in the COT.
End in COT
Location: Gridlock
Date: 2021-05-04
Weather:
Q: Lansbury
PAX: 10 – Lansbury, Boo Boo, Muck, Oshag, Bagman, Santa’s Little Helper, 49er, Sous Vide, Possum, Incognito
Warm-O-Rama
Mosey, SSH, Stretching
Tha Thang
Pyramid
Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals
Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 5 Manmakers/Burpees • 21:00
Cycle: 2
3. Work: 120 • 40 Grapplers • 20:00
Cycle: 3
4. Work: 180 • 50/25 Copperhead Squats • 18:00
Cycle: 4
5. Work: 240 • 30 HR Merkins • 15:00
Cycle: 5
6. Work: 300 • 100 Jump Ropes • 11:00
Cycle: 6
7. Work: 360 • 60 Big Boy Sit-ups • 06:00
Finish • 00:00
Barre-amid
Total: 21:10 • 7 intervals
Prepare: 10 sec • 1 interval
Work: 21:00 • 6 intervals
Cycle: 1
1. Prepare: 10 • 21:10
2. Work: 60 • 15 Curls/10 Dry Docks • 21:00
Cycle: 2
3. Work: 120 • 50 Sous Vides • 20:00
Cycle: 3
4. Work: 180 • 40 Double Tap Curtsy Lunges • 18:00
Cycle: 4
5. Work: 240 • 25 S2S Merkins • 15:00
Cycle: 5
6. Work: 300 • 75 LBCs • 11:00
Cycle: 6
7. Work: 360 • 150 Overhead Claps • 06:00
Finish • 00:00
The Q missed round 5. PAX performed 10 S2S Merkins at end.
End in COT
Location: Gridlock
Date: 2021-05-03
Weather: Rain
Q: Zebra
PAX: 11 – Oshag, Muck, Sous Vide, Possum, Sushi, Count Chocula, Mule, Bagman, Nurse Joy, Jigsaw, Zebra
Warm-O-Rama
Warm up OYO as needed
Tha Thang
Hit the trail rucking, stopping for bear crawls
20 bear crawls
20 squats
20 bear crawls
20 merkins
20 bear crawls
20 high ruck pulls
20 bear crawls
20 ruck swings
3 total rounds within the ~2 mile ruck
End in COT
Location: Birds Nest
Date: 2021-05-03
Weather: 59, rain
Q: Boo Boo
PAX: 1 – Boo Boo
Warm-O-Rama
No Warm-O-Rama
Tha Thang
5 rounds with ruck/SB, 30 sec. rest b/w exercises
1 min high plank
12 curls
20 chest presses
10 OH presses
12 Tri extensions
10 front raises
15 bent over rows
End in COT
Location: Foxhole
Date: 2021-05-01
Weather:
Q: Zebra
PAX: 9 – T-Rex (DR), Mississippi (DR), Wally World, Sushi, Animal Style, Sparky, Lansbury, Matlock, Zebra
Warm-O-Rama
Michael Phelps
Knee Pulls
Pigeon Pulls
Walkouts
SSH
Mountain Climbers
Gorilla Humpers
Tha Thang
Run 4 the Roses
Moseyed around the building, stopping at each corner for a 4 corner escalator
10 burpees
10 burpees, 20 merkins
10 burpees, 20 merkins, 30 flutter kicks
10 burpees, 20 merkins, 30 flutter kicks, 40 squats.
Then we went back down the escalator
40 squats, 30 flutter kicks, 20 merkins, 10 burpees
30 flutter kicks, 20 merkins, 10 burpees
20 merkins, 10 burpees
10 burpees
Moseyed to the coupons and selected numbers from a cup. Each number was for a horse running in the KY Derby. Pax chose an exercise, then the odds for the selected horse were provided and we completed that many reps.
Pax lined up for our own race to end the Q…Wally World decided it was time to teach the 2.0 how to lose. It didn’t go well.
Thanks for joining us T-Rex and Mississippi!
Oshag might have beat me to posting his backblast, but this backblast is WAY better than his. Here are 5 reasons why this backblast is better than Oshag’s
End in COT
Location: Gridlock
Date: 2021-05-01
Weather: Awesome – little chilly to start, but otherwise perfect.
Q: Oshag
PAX: 9 – Oshag, Santa’s Little Helper, Possum, Raquel, Muck, Pee Wee, Radio, Lincoln Log, Incognito
Warm-O-Rama
Mosey to tennis courts picking up coupons along the way
Tha Thang
We did hard stuff with coupons and running. It was good. You should have been there.
End in COT
Location: Paddock
Date: 2021-04-30
Weather: 57 and slightly foggy.
Q: Lansbury
PAX: 4 – Lansbury, Lincoln Log, Wally World, Weird Science
Warm-O-Rama
IC: SSH and CHS
Stretching
Tha Thang
W – wave of Merkins up to 5
I – indian bearcrawls 3
N – no surrenders (20)
P – Plank (1 min)
L – Lunges (30)
A – A-rods (30)
C – Catalinas (10)
E – Elevated heel touches (10)
S – smurf jacks (20)
H – Howling monkeys 2 rounds
O – Overhead Claps (50)
W – wave of Merkins up to five
Run to bottom of lot and back.
Repeato
End in COT
Location: Gridlock
Date: 2021-04-29
Weather: 66, Balmy and Humid
Q: Raquel
PAX: 12 – Lansbury, Muck, Jigsaw, Wally World, Zebra, Incognito, Sous Vide, Possum, Weird Science, Oshag, Santa’s Little Helper, Raquel
Warm-O-Rama
Michael Phelps
Arm Circles
Downward Dog, Reach for the Sky, Upward Dog
Bend and Hang
10 SSH IC
Tha Thang
Pax moseyed to grab rocks or Coupons and rifle carried to the shelter. Q got his tax refund and the $3.96 was burning a hole in his pocket. With his windfall he purchased a 12 sided foam exercise die with exercises and a designated rep count on each side. There was a “Water Break” side, but there are no water breaks in F3, so whoever rolled that square picked 20 reps of a coupon exercise for all to do. Pax got through 2 full rounds of standard rolls, and .5 of a power round with all weighted exercises. Approximate counts wrapped up as follows:
BODYWEIGHT EXERCISES
Alternating Lunges x 30 x 3
Burpees X 20 x3
Tricep Dips x 20 x3
Jump Lunges x 15 x 3
Jump Squats x 15 x2
American Hammers x 30 x2
Mountain Climbers x 30
Side Plank :30 per side
Wall Sit for 1:00 x2
WEIGHTED EXERCISES
40 curls
20 bench presses
20 overhead presses
20 flutter kicks
20 bent over rows
20 squats
Rifle carried weight back to home.
All counts approximate. It was early.
End in COT
Location: Paddock
Date: 2021-04-28
Weather: Fantastic!
Q: Weird Science
PAX: 5 – Weird Science, Whitewall, Boo Boo, Sous Vide, Wally World
Warm-O-Rama
Mosey around lot
Side straddle hops in cadence (way to slow, I think I forgot how to count)
Leg pulls
Imperial walkers
High knees
Arm circles
Michael Phelps
Triceps stretch
Tha Thang
Start at one end of parking lot and did 5 curls then moseyed with ruck to other end. Q told HIMs a riddle and if they solved it correctly in time, they did 5 ruck Merkins. If they got it wrong, it was 5 Man Makers. We then moseyed back to the start and repeated.
Did 10, 15, 20, 25, and 30 curls and then back through each rep until 5 for a total of 170 curls. The HIMs did very well at guessing the riddles and only missed a few! Sous Vide was the Riddle MVP.
Boo Boo discovered that curling 45 lbs 170 times is not fun…
End in COT
Location: The Fort
Date: 2021-04-28
Weather: Absolutely Gorgeous
Q: Oshag
PAX: 11 – Santa’s Little Helper, Oshag, Possum, Shooter, Mouthpiece, Glaucoma, Astroturf, Bambi, Dry Rub, Folgers, Coach K
Warm-O-Rama
T-Jacks, Micheal Phelps, Dog Stretches, Dynos, Mosey to Tennis Courts
Tha Thang
At the tennis courts, set up 4 rounds:
Round 1 – Coupon Exercise – Windshield Wipers, Runner – Superman on 3 lines of both tennis courts (6 reps)
Round 2 – Coupon Exercise – Thrusters, Runner – Lazyman on 3 lines of both tennis courts (6 reps)
100 – Pulse Squats and High Plank
Round 3 – Coupon Exercise – Curls, Runner – 2 Jump Squats on 3 lines of both tennis courts (12 reps)
Round 4 – Coupon Exercise – Overhead Press, Runner – 2 Merkins on 3 lines of both tennis courts (12 reps)
Made for This – 1/2 PAX – High Knees into Coach Sherrill’s, other 1/2 – Superman to Lazyman
Repeato the rounds
Made for This – Switched roles
Mosey to Flag
Loved coming down to Q this crew. Can’t wait to do it again and get them to Lex.
End in COT
Location: Gridlock
Date: 2021-04-26
Weather: Foggy
Q: Lansbury
PAX: 8 – Lansbury, Zebra, Oshag, Sous Vide, Muck, Incognito, Possum, Santa’s Little Helper
Warm-O-Rama
SSH, Line Hops, Toe Taps, and stretches.
Tha Thang
Ruck.
3 Rounds: 20 Merkins – rifle carry down hill – bent over rows – rifle carry up hill.
3 Rounds: 20 Curtsey Lunges – mosey down hill – 20 squats – bernie sanders back up hill.
Ruck.
End in COT
Location: The Fort
Date: 2021-04-28
Weather: Balmy..but perfect
Q: Oshag
PAX: 1 – Possum
Warm-O-Rama
Oshag will likely post full BB. I am just testing the waters with this fancy system y’all got here.
All I remember are Frankenstein’s.
Tha Thang
Oshag with a total body meltdown. I can’t even remember.. he might post a bb
Shooter, mouthpiece, glaucoma, Astro turf, Bambi, dry rub, Folgers, coach K, possum
End in COT
Location: Gridlock
Date: 2021-04-27
Weather: 61 and amazing!!!!!!!!!!!!!!!!!
Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Jigsaw, Lincoln Log, Boo Boo, Muck, Bagman, Incognito, Possum, Wally World
Warm-O-Rama
Dynamic stuff then ladder work (footwork).
Tha Thang
Four groups. Each group had an exercise to complete while the partner ran 50 yds. down and back.
Station 1- 200 Mercans and 5 burpees
Station 2- 400 jump ropes and 6 tire flips
Station 3- 300 mountain climbers and drag the sled down and back.
Station 4- 300 SSH’s and farmers walk two coupons.
Finished with a 1 minute plank and 3 40 yard sprints.
End in COT
Location: Birds Nest
Date: 2021-04-26
Weather: 37, clear
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No Warm-O-Rama
Tha Thang
Mumbleruck with 40lbs sandbag carry. PAX alternated carry at 3/4 point.
End in COT
Location: Paddock
Date: 2021-04-23
Weather: Too cold for the end of April
Q: Whitewall
PAX: 2 – Whitewall, Weird Science
Warm-O-Rama
None
Tha Thang
Mumbleruck.
We missed Duggar!
End in COT
Location: Birds Nest
Date: 2021-04-24
Weather: 50’s, overcast
Q: Boo Boo
PAX: 17 – Boo Boo, Zebra, Lincoln Log, Incognito, Mule, 49er, Animal Style, Wally World, Sous Vide, Radio, Odd Job, Lansbury, Oshag, Raquel, Muck, Axeman, Possum
Warm-O-Rama
Mosey to Midfield
Stretching: neck rotations, arm circles, Michael Phelps, hip rotations, Finkle swings, hanging hamstrings, knee crossovers, calf stretches, ankle rolls
10 Reps In Cadence: SSH, Abe Vigodas, Copperhead Squats, Merkins, Sous Vides
Dynamics (10 Yards out and back): Frankensteins, High Knees, Knee Pulls, Carioca, Side steps
Tha Thang
The LADDER. Mosey to the 50 and at every 10 yards complete exercise with reps matching corresponding yard line. Then sprint back to goal line.
L (legs)- Lunge Pulse
A (arms) – Merkins
D (dumb) – Outlaws
D (dumber) – Catalina Wine Mixers
E (easier) – 1/2 reps @ yardage markers (i.e. 10yd is 5 reps) – No Surrenders
R (really dumb) – 1 rep @ 10yd, 2 reps @20yd, etc.. up to 5 reps @ 50yd – Columbian Neckties
Mosey to Flags
End in COT
Location: Gridlock
Date: 2021-04-22
Weather: 30’s – felt warmer than you think
Q: Incognito
PAX: 9 – Incognito, Oshag, Axeman, Wally World, Sous Vide, Bagman, Muck, Possum, Zebra
Warm-O-Rama
Jog in place, michael phelps
SSH IC
Some punches and kicks
A couple ab routines
Tha Thang
Mosey to basketball court
10 Merkins, 10 SSHs, 10 lunges, 1 suicide
20 Merkins, 20 SSHs, 20 lunges, 2 suicides
30 Merkins, 30 SSHs, 30 lunges, 2 suicides
Mosey to pullup shelter
Six Pack – Merkins and Pullups
Back to basketball court
Bear crawls and SSHs IC
Some leg lifts to work on our butt
Back to flag
Another short ab routine
End in COT
Location: Paddock
Date: 2021-04-21
Weather: 32, light snow/sleet
Q: Boo Boo
PAX: 3 – Boo Boo, Sous Vide, Wally World
Warm-O-Rama
20 minute mosey
Tha Thang
Sheaf Toss (ruck to shoulder) 10 Reps alternating shoulders
Caber Toss (front ruck raises) – 10 Reps
Stone Put (shot put 20 lbs medicine ball) – Rotating between 3 people for 3 minutes
Weight Throw (ruck swings) – 12 Reps
Weight Over Bar (reverse medicine ball throw) – Rotating between 3 people for 3 minutes
Stone Lift – Front ruck hold (not strapped in) and walk for 3 minutes
Repeat until end of Q.
End in COT
Location: Gridlock
Date: 2020-04-20
Weather: Cool and crisp – high 40s low 50s? Idk, warm enough to start with a sweatshirt but then go short sleeve
Q: Wally World
PAX: 8 – Wally World, Lansbury, Muck, Nurse Joy, Boo Boo, Possum, Sous Vide, Incognito
Warm-O-Rama
Random assortment of stretches:
Michael Phelps
Seated glute stretch
Pigeon stretch
Plank stretches
Overhead tricep
Mosey to the lower tennis courts
Tha Thang
The far side of each tennis court was considered a rung in our ladder. We treated it like a suicide ladder, going up 1 rung, then back, then up 2 rungs, and back, and so forth to the last rung. At each rung you do a total of 20 reps, however you do 10 on your way there, 10 on the way back as your travel up the ladder. The last rung of each suicide is the full 20 reps.
Base rung: SSH
1: Squats
2: Merkins
3: LBCs
4: Lunges
5: Shoulder taps (2 is 1)
6: Dead bugs (IC)
7: Jack in the box squat jumps
8: 10 Catalina wine mixers & 10 burpees
We only made it to the top of the last rung, didn’t have enough time to make it back to the base. We will do better next time 💪🏽
End in COT
Location: Gridlock
Date: 2021-04-19
Weather: Cool but nice
Q: Oshag
PAX: 8 – Sous Vide, Possum, Muck, Nurse Joy, Radio, Incognito, Oshag, Santa’s Little Helper
Warm-O-Rama
Stretches & Merkins
Tha Thang
Ruck around the park – we took opportunities to pick up the pace along the way. Mainly, we double timed the hills. When we got close to finishing, we had a little time for some exercises. It was fun.
End in COT
Location: Birds Nest
Date: 2021-04-19
Weather: 45, cloudy
Q: Boo Boo
PAX: 2 – Boo Boo, Weird Science
Warm-O-Rama
No warm o rama
Tha Thang
Ruck for duration of Q contemplating the excuses Duggar might have for missing another Q he was supposed to lead.
End in COT
Location: Gridlock
Date: 2021-04-17
Weather: Cool Damp Morning
Q: Ricky Bobby
PAX: 9 – Ricky Bobby, Incognito, Sous Vide, Axeman, Raquel, Oshag, Zebra, Yanni, Muck
Warm-O-Rama
Mosey to the basketball courts
Static Stretching (Michael Phelps, Arm Circles, Legs, etc…)
40 foot duck walk
40 foot Frankensteins
Dive Bombers on command
12 Bird Dogs (2 second hold)
10 Burpees
Tha Thang
MARY
3 rounds
25 LBC’s
12 Alternating Leg V-Ups
25 Heal Taps
12 Big Boys Sit-ups
25 American Hammers
30 second rest
Mosey to the shelter
CINDY
15 Min AMRAP
5 Pull-Ups
10 Merkins
15 Air Squats
Every 5 min pax would run to the road and back
Mosey to the football field
DORA
100 Curls (partner runs, does 3 burpees, runs back)
200 Lunges (partner runs, does 2 burpees, runs back)
300 Side Straddle Hops (partner runs, does 1 burpee, runs back)
Mosey back to the parking lot
End in COT
Location: Foxhole
Date: 2021-04-17
Weather: Overcast and not too cold
Q: Animal Style
PAX: 1 – Animal Style
Warm-O-Rama
Michael Phelps, arm circles, Rock squat, grass grabbers, lil Jon,leg in grab toe, leg over, butterfly; Frankenstein, lunge, butt kicker, side shuffle
Tha Thang
Moseyed over to the coupons, ladder to 100:
10 coupon push up, 20 coupon sit-up, 30 coupon squat, 40 coupon curl, 50 coupon row, 60 coupon press, 70 A-rod, 80 hip thrust (Saturday night?), 90 sit-up (30/30L/30R), last rung 10x again each; finish with 10 burpees to total 100 reps.
After since 30 min still remained did 10 burpees; bear crawl to end of area, 10 more burpees, lunge back to original spot x 5 rounds to total more 100 burpees. Allowance of course for recovery in between.
End in COT
Location: Paddock
Date: 2021-04-16
Weather: Clear and not windy but cold…why is it cold again?
Q: Whitewall
PAX: 3 – Whitewall, Wally World, Weird Science
Warm-O-Rama
We could pretend like we properly warmed up but…
Tha Thang
Wally World started grumbling about Zebra’s Q the day before and how sore his shoulders were so YHC should have completely changed up the beatdown right??? Nope
Start off on a nice easy ruck except every 90 seconds we stop for work as follows
40 curls
40 overhead press
5 man makers
20 big boys with ruck
20 thrusters
30 squats with ruck
Make the turn
40 curls
40 overhead press
5 man makers
20 big boys with ruck
20 thrusters
30 squats with ruck
Covered about 1.5 miles
That should sufficiently work out the soreness from the prior day. You’re welcome Wally World
End in COT
Location: Gridlock
Date: 2021-04-15
Weather: Cool with still wet grass
Q: Zebra
PAX: 14 – Incognito, Sous Vide, Possum, Bagman, Nurse Joy, Jigsaw, Lansbury, Axeman, Muck, Oshag, Weird Science, Wally World, Santa’s Little Helper, Zebra
Warm-O-Rama
Michael Phelps
SSH x 40
Downward dog/Up-dog
Imperial Walkers x 10
Hillbillies x 10
Tha Thang
Modified Dora on the hill
50 BB Sit Ups – 10 SSH at top
100 Overhead Press – 10 Lunges at top
150 Merkins – 10 SSH at top
200 Coupon Curls – No surrenders at top
250 Squats – Sprint the hill 2x
300 LBC’s – 10 SSH at top
No flags were lost in action today.
End in COT
Location: Paddock
Date: 2021-04-14
Weather: A little cool and rainy
Q: Weird Science
PAX: 7 – Weird Science, Whitewall, Boo Boo, Wally World, Raquel, Sous Vide, Lansbury
Warm-O-Rama
Show surprise that Lansbury was at A.O.
Mosey around lot
Side straddle hops
Plank stretch
Lansbury yoga stretch
Toe touches
Arm circles
Michael Phelps
Tha Thang
Moseyed over to larger Pavilion due to great showing today at Paddock!
Today’s theme was doing Lansburys. Workout was designed to get Lansbury’s attention and get him to come out to Paddock. Even though he showed up, hopefully this will inspire him to show up more and lead the Qs he signed up for.
I made a playlist of hard metal music to play for the Pax but changed at the last minute because that music is terrible…
L-Lunges-20
A-Arods-13
N-No surrenders -10
S-Squats-20
B-Big boys-30
U-Uhauls- 10
T-Rows-20
Y-Yoga-tree pose with ruck-1 min
S-Step ups-20
We did two rounds of Lansburys and then rucked the remaining time.
Played Taylor Swift for Wally World and Boo Boo (who actually secretly loves some Tay Tay.)
End in COT
Location: Gridlock
Date: 2021-04-13
Weather: Awesome
Q: Oshag
PAX: 11 – Santa’s Little Helper, Sous Vide, Muck, Lansbury, Jigsaw, Nurse Joy, Boo Boo, Wally World, Weird Science, Possum, Oshag
Warm-O-Rama
Yoga stretches, Merkins, T-Jacks, Mosey/Ruck to coupons
Tha Thang
Two teams – 5 HIMS each – 5 pieces of equipment – 2 coupons, 2 Rucks, 2 Water Pipes
We lined up across the field and moved all the equipment to the end of the field as quickly as possible. Plank was the position du jour while PAX waited then an exercise was completed together. This exercised varied and was sometimes tossed to a HIM other than the Q.
The equipment was switched up between the PAX team and moved again as quickly as possible back to the starting point.
Repeato – incorporating the other half of the field and the scoreboard hill switching the equipment every time we stopped.
Q left the flag, again – he’s very busy and distracted on Tuesday’s due to a 35 minute commute to run a faculty meeting at 7:30, this does not stop him from Qing on Tuesdays, no that would be the cowardly act of a Sad Clown, instead, he keeps his Q and carries out his duty to the PAX in hope that if a mishap were to happen there would be support and understanding and not selfies of HIMs in front of a sad flag and threats of Burpees, but, alas, twas not to be today as the Slack Mumblechatter was populated not with support or understanding but ridicule and chastisement for the abandoned guidon whose location at the present moment is unknown to the Q.
End in COT
