Tag: workout

Location: Gridlock
Date: 2024-02-19
Weather:

Q: Zebra
PAX: 10 – Oshag, Sous Vide, Corn Dog, Chewbacca, Cowbell, Circle K, Buzz Kill, Santa’s Little Helper, Tiny Dancer, Zebra

Warm-O-Rama
2 round leg burner
1 min wall sit, 30 sec max air squat, 1 min wall sit, 10 jump squats – 2x thru

Tha Thang
Ruck ~1.5 miles
2 rounds of overhead press

Finished with 2 rounds of leg burner at the shelter.

End in COT

Location: Gridlock
Date: 2024-01-23
Weather: Decent!

Q: Flu Shot
PAX: 16 – Flu Shot, Axeman, Hoser, 49er, Circle K, Wood rider (DR), Baby Driver, Sparrow, LeBron, Chewbacca, Sous Vide, Muck, Oshag, Cowbell, Buzz Kill, Santa’s Little Helper

Warm-O-Rama
Yeah, we warmed up
Stretched
SSH IC plus Copperhead squats IC

Tha Thang
Pax were led in a 1.19mi mosey. Along the way, Q stopped to have Pax do merkins, wall sits, Indian bear crawl, dips, squats, SSH, side planks, reverse crunches, SousVides, reverse lunges, and walking merkins. At that point time was running out, so Pax ran out of the tennis courts and back to the flag for COT.
2nd F announcements included Oshag encouraging the use of this platform for chatter and to check on our dudes who we haven’t seen for a while.

End in COT

Location: Gridlock
Date: 2023-11-04
Weather: Clear and relatively warm

Q: Bettis
PAX: 14 – Oshag, Corn Dog, Bettis, Buzz Kill, Flu Shot, Axeman, Splash Down, LeBron, Subject Matter, Molar, Zebra, Dr. Quinn, Hoser, Radio

Warm-O-Rama
Stretch legs and arms, and light calisthenics

Tha Thang
1 mile run, rifle carry coupons, tennis court hIIT with body resistance and weighted exercises

End in COT

Location: Sherwood
Date: 2023-09-08
Weather: Still warm

Q: Armstrong
PAX: 7 – Bettis, Muck, Swift, Showcase Showdown, Buzz Kill, Corn Dog, Lansbury

Warm-O-Rama
20 Sets SSH IC
10 Sets Tater Pickers IC
10 Sets Ruck Press Flutter kicks IC
10 Ruck Side bends per side OYO

Tha Thang
5 sets of SandBag Up &Over’s
Ruck to staircase:
Farmer Carry 2 Jerry cans
Shoulder carry 3 SandBags
Rucks off – 2 laps of GrizzCalators plain, 2 more laps w/ Mercan at each step.
Ruck back to the flag

Circle O’ Pain – 2:30 Plank
Circle O’ Pain – OH Ruck Presses from 1-5 Reps
Circle O’ Pain – Merkins from 1-5 Reps

End in COT

Location: Gridlock
Date: 2023-08-19
Weather: Perfect – 65deg

Q: Swift
PAX: 25 – Swift, Boxcar, Buzz Kill, Bettis, Muck, Brown Note, Zebra, Honey Dipper, Wally World, Subject Matter, Oshag, Santa’s Little Helper, Lincoln Log, Lansbury, 49er, Tailgate, Corn Dog, False-Nine, Hoser, Radio, Molar, Dr. Quinn, Chewbacca, Buffet, Incognito

Warm-O-Rama
Warm Up (10min)

FNG
5 Core Principles

Michael Phelps
Al gore hold – 1 min
grass grabbers – 20
Frankenstein / high knees
Butt kickers – Crow leg grab
Imperial Walkers – 20
Calf planks – 1 min
Arm Circles – on your own

Tha Thang
Train Game – Tabata (45/15)

Location – Flag (7min)
Supermans Swee
Spidermans
Dead Bugs

Location – Coupons (7min)
Curls
Thrusters

Location – Scoreboard Hill (7min)
Uphill Bernie
Squats
Walk back down
WWII Situps

Location – Football Field (7min)
40s – walk back

Location – Basketball Court (7min)
Celebration
Burpee on end line
2
3

Location – Pavilion (7min)
(Murph prep)
– Pull Ups
– Merkins
– Squats

MARY – Abs/Core (if time)

End (5 min)
Count Off
6th man
Name O’ Rama
CoT

End in COT

Location: Gridlock
Date: 2023-06-17
Weather: Just right. Beautiful morning

Q: Baby Driver
PAX: 13 – Baby Driver, Lansbury, Matlock, Hoser, Axeman, El Fed, Chewbacca, Buffet, Flu Shot, Toto, Trilogy, Brown Note, Bettis

Warm-O-Rama
20 SSH – IC
10 Abe Vigodas – IC
Frankensteins
Butt Kickers
Pigeon Pulls
High Knees

Tha Thang
PAX moseyed up to top level of parking lot and grabbed coupons
Set 1:
– 10 overhead press w/ coupon
– 15 oupon curls
– 20 weighted squats
– run shortest lap of parking lot, repeato the set and run the next largest lap until all three laps complete

Set 2:
– 10 american hammers – 2 is 1
– 15 gas pumpers
– 20 big boy situps
– run shortest lap of parking lot, repeato the set and run the next largest lap until all three laps complete

Set 3:
– 5 manmakers
– 10 grave diggers
– 20 merkins
– run shortest lap of parking lot, repeato the set and run the next largest lap until all three laps complete

End in COT

Location: Gridlock
Date: 2023-05-25
Weather: Cool for this time of year, but good for a WO

Q: Incognito
PAX: 10 – Sous Vide, Muck, Axeman, Swift, Sparrow, Splitter, Baby Driver, Incognito, Lincoln Log, Count Chocula

Warm-O-Rama
A few stretches
Super Slo Merkins (standard width and wide grip)

Tha Thang
Did 4 rounds of Plyometrics
30 seconds on with 15 seconds break
4th exercise of each round was 60 seconds
We repeated each round for a total of 2 times through
1 minute beak between rounds

Round 1
Light Jump Squats
Run-stance Squat
Airborne Heisman
Circle Run

Round 2
Squat Reach Jump
Run-Stance Squat Switch Pick-up
Lateral Leapfrog Squat
Twist Combo

Round 3
Jump Knee Tuck
Bonnie Blairs
Leapfrog Squats (front to back)
Hot Foot

Round 4
Run Stance 180 Jump
Gap Jump
Monster Truck Tires
Single-leg Burpees

Closed with some calf raises and Merkins IC

End in COT

Location: Sherwood
Date: 2023-05-10
Weather: 63wonderful

Q: Sous Vide
PAX: 7 – Sous Vide, Slim Jim, Flu Shot, Showcase Showdown, Lincoln Log, Steve-O, Wally World

Warm-O-Rama
A few dynamic things and short mosie to the football stadium.

Tha Thang
I’m honor of Mr. Wildcat, AKA Showcase Showdown, we started at one corner of the stadium by completing 20 mercans. Ran to the next corner and did 19 mercans, 18 at the next corner and so on until reaching zero mercans. In total it was about 3 total miles and 210 mercans. Fun was had by all!!!

End in COT

Location: Gridlock
Date: 2023-04-15
Weather: Awesome

Q: Oshag
PAX: 21 – Slick Willie, Lansbury, Sir Pizza, 49er, Subject Matter, Baby Driver, Sous Vide, Muck, Hertz, LeBron, Radio, Chewbacca, Wally World, Buffet, Zebra, Red Cross, Axeman, Swift, Sauerkraut, Santa’s Little Helper, Oshag

Warm-O-Rama
Dynos and Circle of Pain while reviewing F3 cult material for the FNG

Tha Thang
Fitness Test
10 Pull ups
40 Merkins
40 Big Boy Sit Up
1.2 mile run
10 Pull ups
40 Merkins
40 Big Boy Sit Ups

Mosey to the basketball courts for the Beep Test
Beep Test
See results here: https://docs.google.com/spreadsheets/d/1_kozUo7vwWA67DUzkZz8jTw8BpnS1nHjiFNkK3AuPcg/edit

End in COT

Location: Gridlock
Date: 2023-04-08
Weather: 70 and Sunny

Q: Gypsy (DR)
PAX: 12 – Gypsy (DR), Oshag, Zebra, Baby Driver, Muck, Swift, Wally World, Incognito, Subject Matter, Axeman, Radio, Sous Vide

Warm-O-Rama
Warm-o-rama??
Nope.. we have work to do.. let mosey to the fields.

Ok. Ok.. it’s 70 and Sunny but my hands are cold let circle up and for some Side Straddle Hops, Imperial Walkers, Merkins.

Tha Thang
11s on the benches across the football field.
Step ups on one side and Gas pumper on the other.

Compounding 4 corners.
Run to Corner 1: 10 Big boy situp, run back to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, run to corner 1: 10 Big boy situps, runback to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, Run to corner 3: 30 Merkins, run to corner 2: 20 Squats, run to corner 1: 10 Big boy situps, runback to start.
Run to Corner 1: 10 Big boy situp, run to corner 2: 20 squats, Run to corner 3: 30 Merkins, run to corner 4: 15 burpees, run to corner 3: 30 merkins, run to corner 2: 20 Squats, run to corner 1: 10 Big boy situps, runback to start.

Mosey to tennis courts.
Carolina plows (3 times each pax)
Partner up: wheelbarrow from baseline to net, partner pax continues to hold your legs while you complete 10 derkins.

Mosey to basketball court.
4 corners.
All pax in the center of court. Run to one corner and perform 10 of called exercise return to center and do 2 burpees.. go to next corner… etc.
Called exercise 1st round:
Squats, jump Squats, lunge, reverse lunge.
Round 2: Flutters, heels to heaven, LBCs, big boy situps.

Mosey back to flag for 2 minutes of Mary.
Rosalittas and American Hammers.

Thank you for letting me lead today and thank you Oshag for taking us out.

SYITG!!!

V/r
John (Gypsy) Boles

End in COT

Location: Gridlock
Date: 2023-04-01
Weather: 55 and crisp

Q: Red Cross
PAX: 10 – Incognito, Oshag, Axeman, Jello Shot, Subject Matter, 49er, Sparky, Zebra, Radio, Red Cross

Warm-O-Rama
Dynamic stretching

Tha Thang
1/2 mile sprint

Lunge jumps-push ups (merkin)

20-2 10-12
18-4 8-14
16-6 6-16
14-8 4-18
12-10 2-20

(No rest, right into 20 lunge jumps to 2 push ups and down the ladder rep range and right into the next run)

1/2 mile sprint

Jump squats — shoulder taps

(Same rep range as above)

1/2 mile sprint

END

End in COT

Location: Gridlock
Date: 2023-03-30
Weather: 36 degrees – clear and nice

Q: Incognito
PAX: 14 – Axeman, Sous Vide, Phantom Menace, Ollie, Muck, Baby Driver, Steve-O, Oshag, Santa’s Little Helper, Zebra, Incognito, Tigger, Topper (DR), Buddy (DR)

Warm-O-Rama
Nolan Ryan’s
Planks and a few other stretches
30 high knees for the 30 MLB teams there are
55 toe taps for the 55 years since the last time an opening day had all teams playing on the same day

Tha Thang
Mosey to the top to grab coupons
You’ve heard of 21 and 11 – today we did 9’s for the 9 innings of a baseball game
The two exercises were Manmakers and Catalina Wine MIxers

1 burpee for the one no-hitter thrown in 1940 by Bob Feller

Mosey to basketball court for some F3 Baseball
Divided up into four teams – each group of 3 then gathered on 1 of 4 bases
Each base was an exercise that the team had to do collectively
50 Merkins
50 Crab Cakes
50 Squats
50 SSHs
Whoever completed the most runs in 15 minutes won…nobody passed another team so it was a 4-way tie. Congratulations everybody!

Mosey to the flag
Who has the most career opening day home runs?
Frank Robinson, Ken Griffey, Jr., and Adam Dunn – all had 8 and all played for the Reds during their career
We did 8 burpees 3 times in honor of their achievement
Who has the most career opening day starts?
Tom Seaver with 16, he also played for the Reds during his career
We did 16 squats in honor of his achievement

End of the WO

The lesson from all this: the Reds WERE a great team, they are now ancient history just like these former players, the Big Red Machine was the greatest team of all time. In present times, the Phil Castellini Reds are the worst baseball team of all time. Castellini cries because he’s not making enough money. Don’t support him or his team, make sure his Reds go into the red so he sells them.

End in COT

Location: Gridlock
Date: 2023-03-09
Weather: Mid 30s – bit breezy

Q: Wally World
PAX: 11 – Steve-O, Slim Jim, Incognito, Count Chocula, Axeman, Sous Vide, Baby Driver, Bettis, The Janitor, Muck, Wally World

Warm-O-Rama
Various stretches

Tha Thang
PAX got in a circle and held a coupon overhead for as long as they could. When one PAX dropped, all PAX then completed the following exercises:
– 25 chest press with coupon
– 25 monkey humpers
– 25 coupon toe touches (like a V-up)
– 25 around the worlds (pass coupon around your body in a circle from hand to hand)
– Mosey down the hill to the bottom light pole and back up
Repeat the overhead hold & exercises until time is up.

End in COT

Location: Gridlock
Date: 2023-03-04
Weather:

Q: Zebra
PAX: 25 – Ricky Bobby, Splitter, Wally World, Jello Shot, Dub-K, Lincoln Log, Sous Vide, Bam, Count Chocula, Muck, Radio, Subject Matter, Axeman, Baby Driver, Chewbacca, Red Cross, Lansbury, Matlock, Hertz, Liberace, Buffet, The Janitor, Incognito, , Dr. Bird, Zebra

Warm-O-Rama
10 Abe Vigodas
20 Copperhead squats
30 Michael Phelps
40 SSH

Tha Thang
Celebrations on the tennis courts. 10 reps of base exercise at the end of each run. 40 second wall sits between most rounds

Celebration 1: 10 SSH
10 BB sit-ups
20 Merkins
30 Squats
40 Bench Press

Celebration 2: 10 High Knees
10 OH Press
20 Saturday Nights
30 Lunges
40 Jump Rope

Celebration 3: 10 Monkey Humpers
10 Burpees
20 Coupon Swings
30 Heel Touches
40 Skaters

Celebration 4: 10 Skull Crushers
10 Aflec’s
20 Jump Squats
30 Curls
40 Mt. Climbers

Celebration 5: 10 Dips
10 Catalina Wine Mixers
20 Superman’s
30 Sumo Squats
40 American Hammers

End in COT

Location: Sherwood
Date: 2023-03-03
Weather: Rainy and 44

Q: Dub-K
PAX: 8 – Dub-K, Muck, Steve-O, Oshag, Lansbury, Zebra, Santa’s Little Helper, Golden Shower

Warm-O-Rama
N/A

Tha Thang
Rucks for 30min

Stop and preform
Bulgarian split squats
1×10 (Each Leg) bodyweight
3×10 (Each Leg) tuck in the front position

Ruck back to bace.

5min horse stance maneuvers and stretch.

FNG: Welcome Golden Shower!

End in COT

Location: Gridlock
Date: 2023-02-21
Weather: A tad chilly-but not too bad. Around 40°

Q: Splash Down
PAX: 17 – Muck, Sous Vide, Chewbacca, Wally World, Zebra, Lincoln Log, Steve-O, Count Chocula, Buffet, Incognito, Splitter, Baby Driver, 49er, Lansbury, The Janitor, Splash Down, Shaggy (DR)

Warm-O-Rama
Stretch what you need OYO

Dynamic stretches:
– high knees/butt kicks
-open gates/close gates
-high skips

Tha Thang
Run parking lot in zig zag (or snake… idk) pattern. Each “cross walk section” stop and do exercise (8 in total). Return to starting position and plank or Al Gore until full pax has returned. Repeat circuit until time is up. Pax completed 4x. Last circuit each exercise was done in cadence (IC)

Stop 1: 10 Merkins
Stop 2: 10 LBCs
Stop 3: 20 jumping lunges (10 each leg)
Stop 4: 10 gas pumpers
Stop 5: 20 shoulder taps (10 each arm)
Stop 6: body squats (last circuit- copperhead squats)
Stop 7: 10 Catalina wine mixers
Stop 8: 10 burpees

End in COT

Location: DR Post by Pax
Date: 2023-02-20
Weather: Perfect for a ruck…

Q: Lincoln Log
PAX: 1 – Lincoln Log

Warm-O-Rama
Quickly and quietly search the house for your car keys. Climb several flights of stairs, retracing your steps from the day before.

Tha Thang
After a valiant search, YHC texted the PAX to let them know he would not make it to Q the ruck. YHC harnessed up the pup and went for a 2.6 mi neighborhood ruck.

The keys were eventually found.

End in COT

Location: Paddock
Date: 2022-10-19
Weather: Chilly and windy

Q: Wally World
PAX: 4 – Wally World, Sous Vide, Whitewall, Bootlegger

Warm-O-Rama
OYO stretching

Tha Thang
Held coupon/ruck weight above our heads for 10 minutes in total. Each time one of us had to drop the weight, timer was paused and we completed below exercises:
– run to bottom of hill and back
– 20 curls
– 20 chest press
– 20 crunches
– 20 straight leg dead lift
– 5 burpees

We finished early, so we completed a 3 minute wall sit.

End in COT

Location: Birds Nest
Date: 2022-09-22
Weather: 70 breezy, really dark

Q: Manchild
PAX: 4 – Doc Holiday, Sour Mash, Bootlegger, Manchild

Warm-O-Rama
On your own

Tha Thang
571 reps
W coupon
5×20 overhead press
5×20 burpees
5×20 curls
5×20 v-ups
5×20 goblet squats
5×13 man-makers
5×1 400 meter run
Last round 1 extra 400

Doc “I’m your Huckleberry” Holiday 46:45 – mad RESPECT
Sour Mash – 41:15 with a heavier coupon crazy guy
Bootlegger – 41:15 second time this week crazier guy
ManChild – 40:38

Great job men

End in COT

Location: Gridlock
Date: 2022-07-30
Weather: Freaking Awesome

Q: Oshag
PAX: 24 – Santa’s Little Helper, Oshag, Zebra, Bam, Sous Vide, Lansbury, Matlock, Johnny Fever, TStark, LeBron, Sparky, Radio, Incognito, Slick Willie, 49er, Geppetto, Raquel, El Fed, Wally World, One Time, Bubba Gump (DR), Rough Rider (DR), Shark Tank (DR), Bed Head (DR)

Warm-O-Rama
Dynos in the parking lot – butt kickers, Frankensteins, Chest pulls, Pigeon Pulls

Also, little Plank/Name-O-Rama to start for our FNG’s and DRs.

Tha Thang
Mosey to the basketball court for a few rounds of celebrations:
1 – Normal Celebration of Life
2 – 3 SSH at each line
3 – 3 T-Jacks at each line
4 – 3 Plank Jacks at each line
5 – 3 Supermans at each line
6 – 3 LBCs at each line

Mosey to football field for CSUP
Coupon/Ruck Crawl – move a coupon or ruck down the hill and back up. Coupon/Ruck never leaves the ground and a move cannot be repeated back to back – Murder Bunny, Reverse Murder Bunny, in a Plank position pull the coupon from one side to the other – however you can move the coupon/ruck without repeating the move back-to-back.

Partnered up for a few rounds of continued CSUP:
Round 1 repeated 2 times – Coupon exercise – Overhead press, partner PAX runs down the hill and Bernie’s back up.

Round 2 repeated 2 times – Coupon exercise – Windshield Wipers – parnter PAX Karyoke back up the hill

Round 3 repeated 2 times – Coupon exercise – Curls – partner PAX runs down the hill and does a wide receiver drill back up – chopping feet while zig zagging.

Mosey to flag

End in COT

Location: Paddock
Date: 2022-07-13
Weather: Waxing Gibbous

Q: Dub-K
PAX: 5 – Wally World, Whitewall, Sous Vide, Steve-O, Dub-K

Warm-O-Rama
Indian run with sand bag.

Line drips

2 rounds
10 air squats
10 body weight DL
5 Dave bomber push ups

Tha Thang
10min Emom
10-12 weighted DL or RDL
AMRAP bent over rows
Into
10min
10-12 weighted F-squats
AMRAP up right rows
*we want 20 or more seconds for the AMRAP portion on your first set.

2 min rest walk

Yoga Abs for the remaining time

End in COT

Location: Gridlock
Date: 2022-07-05
Weather: 72, clear and sticky

Q: Sous Vide
PAX: 7 – Sous Vide, Muck, Axeman, LeBron, Wally World, Incognito, Olaf (DR)

Warm-O-Rama
A few dynamics.

Tha Thang
Mosey to pull-up shelter. Wall sit for 8 minutes total. If you have to stop and rest, run a quarter mile and do 30 hand release mercans. Return and start your time again until you reach 8 minutes. Mosey back to flag. Also had a DR from Houston, TX named Olaf.

End in COT

Location: Gridlock
Date: 2022-07-04
Weather: Perfect

Q: Zebra
PAX: 14 – Weird Science, Muck, Dub-K, Doc Holiday, Wally World, Incognito, Axeman, Radio, Santa’s Little Helper, Oshag, Buffet, Chewbacca, Sous Vide, Zebra

Warm-O-Rama
Warm up OYO to patriotic music

Tha Thang
Ruck up with added sandbags and carry the flag

Rucked to the football field

7-4-2022 – 7 exercises, 4 rounds, 20 reps/22reps

1. Star planks – plank with alternating arm/leg reach
2. Star jumps
3. Mercans
4. Firework Lunges – step back lunge with ruck and launch into overhead press
5. Star Spangled Bicycles
6. Squats and Stripes – Side step squat with arms opening to a T
7. British Waves – Similar to monkey humpers 😉

Rucking between each round

Finisher: some pax complained we didn’t do any burpees
Listening to “My Shot” from Hamilton, SSH throughout, completing 1 burpee (Ameripee) every time they said “shot”

End in COT

Location: Gridlock
Date: 2022-06-16
Weather: 79/80 degrees and humid

Q: Incognito
PAX: 9 – Incognito, Oshag, Axeman, Geppetto, Muck, Sous Vide, Zebra, Trickle (DR), Santa’s Little Helper

Warm-O-Rama
Micheal Phelps, Arm Circles, Frankensteins IC, Hillbillies IC, Bend & Hang, etc.

Tha Thang
Partnered up and did the following, all involving coupons some way
Brickbees – 50
Overhead Press – 100
Merkins – 150
Bicep Curls – 200
Squats – 250
Mary: LBC’s – 300

One partner did exercise, the other ran a short ways, did 5 Gas Pumpers, ran back and switched.

End in COT

Location: Gridlock
Date: 2022-06-02
Weather: Muggy

Q: Zebra
PAX: 12 – Bootlegger, Oshag, Santa’s Little Helper, Sous Vide, Raquel, Steve-O, Lincoln Log, Geppetto, Incognito, The Janitor, Muck, Zebra

Warm-O-Rama
Michael Phelps
Arm Circles
Copperhead squats IC
Tension Toads
Runner’s stretch

Team up and mosey to the tennis courts

Tha Thang
In groups of 3 or 4, pax rotated between 4 different activities.
1st – carried a 60-80lb sandbag
2nd – 4 court celebrations
3rd – Mercans AMRAP
4th – Big Boy Situps AMRAP

Repeat with Squats and American Hammers

After the 2nd round we all lined up for a full 8 court celebration. At each stop, pax rested with 2 mercans

Last round repeat with 3 court celebrations, sandbag carry, TNT Toad Squat jumps and LBC’s.

There were a number of tennis balls left out on the courts this morning. Oshag made sport of it by launching them at the runners throughout.

End in COT

Location: Gridlock
Date: 2022-04-12
Weather: Damp 53F

Q: WKRP (DR)
PAX: 11 – Geppetto, Steve-O, Zebra, 49er, Oshag, Muck, Sous Vide, Axeman, Incognito, The Janitor, WKRP (DR)

Warm-O-Rama
SSH, Walker brothers, grass pickers, merkins,
Squat with a hop, indigenous peoples run

Tha Thang
Run up hill, 5 burpees, run back
Absolution
Run up hill, 5 burpees, run back
LT. Dan
Repeato

Crab walk, gorilla walk, bear crawl, lunge walk with stations:
-Xs and Os
-hill billy squat
-derkins
Dips, hand release merkins, Squat jacks

End in COT

Location: Paddock
Date: 2022-03-16
Weather: Cold and strangely warm in some paces.

Q: Weird Science
PAX: 7 – BooBoo, Steve-O, The Janitor, Sous Vide, Bettis (DR), Wood Rider (DR), Weird Science.

Warm-O-Rama
Jog around A.O.
Side straddle hops in cadence
hillbillies
Imperial walkers
Knee grabs
Butt kicks
Toe touches
Arm circles

Tha Thang
Mosey to hill
11s- merkins and big boys
Merkins at bottom of hill and big boys at top.

Dora- 50 burpees- 10 side straddle hops
-100 squats
-150 lbcs
-200 overhead claps

End in COT

Location: Gridlock
Date: 2022-04-02
Weather: Perfect sunrise melting frosted grass

Q: Geppetto
PAX: 6 – Raquel, Incognito, The Janitor, Wally World, Axeman, Geppetto

Warm-O-Rama
Micheal Phelps, pigeon pose, deer pose in lot to wait for late comers then mosey to football field

Tha Thang
We circled up with coupons and took turns hopping around the circle murder bunny style. When a bunny returned to his original spot he yelled “i killed it!” And the group would switch to the next exercise. All this was done to a soundtrack made up exclusively of murder ballads.
Exercises included:
Curls
No surrenders
Catalinas
Kettle swings
Pickle pounders
Ankle touches
Playboy bunnies (leg lifts)
Monkey humpers
Sun salutations with jazz hands
1:08 plank to Hey Joe
Peter cottontails (super low squats
Saturday nights
Dead bugs
We did three rounds each followed by a lap around the field.

End in COT

Location: Gridlock
Date: 2022-03-28
Weather: Mid-20’s; low humidity so it didn’t feel nearly that cold

Q: Incognito
PAX: 5 – Incognito, Zebra, Geppetto, Radio, WKRP (DR)

Warm-O-Rama
10 slow, deep squats
a few simple chest stretches

Tha Thang
Ruck to tennis courts
Did the following across the 8 tennis courts
Bear Crawl
Lung Walk
Bear Crawl
Duck Walk
Bear Crawl
Lunge Walk
Bear Crawl
Duck Walk

Ruck up the steps to the far end of the football field opposite the scoreboard
Lift rucks above head; rifle carry from there to the scoreboard

Ruck down the hill and then around the loop (north), once back at the football field we cut across to the flag
Did squats for about 80 seconds to finish

All partook in Coffeeteria after the Beatdown

End in COT

Location: Gridlock
Date: 2022-02-15
Weather: Too cold for shorts

Q: Oshag
PAX: 8 – Incognito, Steve-O, The Janitor, Boo Boo, Wally World, Sous Vide, Santa’s Little Helper, Oshag

Warm-O-Rama
Mosey to basketball courts and dynos.

Tha Thang
Thang 1
PAX ran, skipped, lung walked, hopped, Bernied, and slid around the basketball courts while pairs of HIMs completed different exercises in the middle of the courts – Merkin Jacks, Plank Jacks, Bobby Hurleys, Columbian Neckties, plus other stuff I can’t remember. PAX helped provide variety.

Thang 2
Celebrations of Life to close out
Round 1 – Regular celebration
Round 2 – 2 SSH
Round 3 – 3 Merkins
Round 4 – 4 Supermans
Round 5 – 5 LBCs
Round 6 – 6 Scissor Jacks

Possum, Muck, Sweetness, Thin Lizzy, and 49er – Qs decision not to include in the stats for showing up in improper attire. Fair warning was issued to wear shorts today or their presence at the beat down would not count towards their stats.

This warning is well documented on Slack. No excuses, no whining. Choices were made, manliness won out.

End in COT

Location: Gridlock
Date: 2022-02-03
Weather: Rain

Q: Zebra
PAX: 13 – Axeman, Sous Vide, Bootlegger, Wally World, Oshag, Santa’s Little HelperSlick Willie, Muck, Possum, The Janitor, Geppetto, Zebra, Thin Lizzy

Warm-O-Rama
Mosey to the coupons and the shelter
Stretching to Ice Ice Baby

Tha Thang
EMOM with range of reps for each exercise. Cardio for full minute
20-30 Merkins
20-30 LBC’s
Line Jumps – Side to Side
10-15 Squat Press
10-15 American Hammers
Side Straddle Hop
15-20 Curls
15-20 Superman’s
Jump Rope
5-10 Burpees
10-15 Heel Touches
High Knees
10-15 Lunges
1 min Plank
Line Jumps – Front to Back
20-30 Merkins
15-20 Flutter Kicks
SSH
10-15 Squat Press
15-20 Pickle Pounders
Jump Tucks
5-10 Burpees
10-15 Heel Touches
Skaters
10-15 Lunges
1 min Plank

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Location: Gridlock
Date: 2021-12-28
Weather: 48 and cloudy with a few sprinkles.

Q: Sous Vide
PAX: 7 – Sous Vide, Axeman, Zebra, Incognito, Possum, 49er, Muck

Warm-O-Rama
Dynamic stuff

Tha Thang
Started with a big lap around the parking lot. Got into groups of two. We did 5 exercises for 1 min each and then ran another lap. We did three rounds. Round 1- flip the tire, coupon thrusters, SSH’s, box jumps, plank.
Round 2- flip the tire, coupon curls, mountain climbers, split squats, LBC’s.
Round 3- flip the tire, Mercans, plank jacks, leg kicks, big boy sit ups.
Finished with 3 minutes of Mary.

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Location: Gridlock
Date: 2021-12-27
Weather: 55 degrees; ground was wet, but no precipitation during the WO

Q: Incognito
PAX: 4 – Sous Vide, Possum, Muck, Incognito

Warm-O-Rama
No Warmup

Tha Thang
Rucked around the Shillito loop and once around the parking lot

Was a great morning with my 3 favorite people.

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Location: Paddock
Date: 2021-12-22
Weather: Cool and clear

Q: Weird Science
PAX: 4 – Weird Science, Sous Vide, Boo Boo, Zebra

Warm-O-Rama
Stretch on own and wonder if the car pulling in is Zebra or a drug dealer?

Tha Thang
Deck of Death

Hearts=Merkins
Clubs =curls
Spades = shoulder press
Diamonds Triceps extensions
Face cards = 10 Big Boys
Jokers= 13 Arods

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Location: Gridlock
Date: 2021-12-21
Weather: High 20s

Q: Wally World
PAX: 11 – Wally World, Showcase Showdown, Possum, The Janitor, Steve-O, Geppetto, Muck, Raquel, Oshag, Sous Vide, Incognito

Warm-O-Rama
Various stretches

Tha Thang
Ladder workout on the tennis courts. Do 20 reps of each exercise, starting at the base rung and moving up one rung each time. On the way up the ladder, do 10 reps until you get to the last rung, which you do 20, then 10 of each exercise on the way back.

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

Shoutout to Geppetto for the home brews & coal!

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Location: Gridlock
Date: 2021-12-20
Weather: Clear, Cold, Full Moon, Cold, Frosty Ground, and Cold

Q: Muck
PAX: 10 – Santa’s Little Helper, Oshag, Muck, Possum, Geppetto, Steve-O, Radio, Zebra, The Janitor, Axeman

Warm-O-Rama
The scheduled Q was a little late so the birthday boy got things started with a Mumble Ruck. That only lasted half the route, hence the title.

Tha Thang
Ruck for 25 minutes out and back to the scoreboard hill.
Paired up – one PAX squated with 2 ruck sacks while the other completed 5 Merkins, 5 Burpees, 5 SSH, and then a run up and down the hill – Repeato 3 times each

Round 2 – Flutters with ruck overhead while partner completed a rifle carry with his ruck up and down the hill – repeato 3 times each.

Happy Birthday, Muck!!

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Location: Birds Nest
Date: 2021-12-20
Weather: 23

Q: Boo Boo
PAX: 2 – Boo Boo, Doc Holiday

Warm-O-Rama
Arm stretches

Tha Thang
4 Rounds:
30 seconds AMRAP curls
30 seconds AMRAP tricep extensions
30 seconds AMRAP OH presses
2 minutes side planks
1 minute flutter kicks
30 second AMRAP up rows
1 minute open boat hold
1 minute shoulder shrugs (30 second each side)

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Location: Foxhole
Date: 2021-12-18
Weather: Low to Mid 50’s – damp but no actual percipitation

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

Warm-O-Rama
A few stretches

Tha Thang
Today was a rinse and repeat day.
We grabbed a coupon for each PAX and did the below for what remained of the hour following warmups.
10 Burpees
15 Dead Lifts
15 KB Swings
20 Merkins
20 Bicep Curls
25 SSHs
25 Mtn. Climbers
20 Lunge Walks
Run

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Location: Gridlock
Date: 2021-12-18
Weather: Gloomrific

Q: Muck
PAX: 13 – Possum, Raquel, Subject Matter, Radio, The Janitor, Steve-O, Oshag, Santa’s Little Helper, El Fed, Axeman, 49er, Showcase Showdown, Muck

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

Mosey to the coupons on the football field. Each pax took a coupon to the end zone line nearest the scoreboard.

Tha Thang
In the spirit of the 12 Days of Christmas, the Q would give out the exercise, and the pax would do the exercises, working back to the first day..

On the ____ day of Christmas, the good Q gave to me:

1. One 200 yard mosey;
2. Burpees
3. No Surrenders
4. Merkins with rotation
5. Monkey humpers!
6. Curls
7. Overhead presses
8. Big boy situps
9. Box cutters
10. Bent over rows
11. Lunges with twist (2 is 1)
12. Bobby Hurleys

Then, we fell into a C-H-R-I-S-T-M-A-S Burning Ring of Fire… 90 seconds on, 30 seconds rotation to the next exercise:
Curls
Hurleys (Bobby)
Reverse Lunges
Imperial walkers
Side to side Jump Squats
Tricep press (behind the head)
Mercans
American Hammers
Side straddle

Put coupons away, mosey back to the flag.

Merry Christmas to all and to all a great weekend!

Check out my playlist on Amazon Music: F3 Mix 12_18_21
https://music.amazon.com/user-playlists/be672ebb57e44716bce4e42ed29b1c60sune?ref=dm_sh_gfhaGPQLnfLmdyMAy6E7JTLpr

End in COT

Location: Gridlock
Date: 2021-12-16
Weather: Somewhere in the 50’s and WINDY

Q: Incognito
PAX: 17 – Wally World, Zebra, Red Flanders, Lincoln Log, Muck, Showcase Showdown, Possum, The Janitor, Raquel, Geppetto, Lansbury, Bootlegger, Steve-O, Sous Vide, Oshag, Incognito, Santa’s Little Helper

Warm-O-Rama
Stretch and mosey to top of parking lot

Tha Thang
Tabata: 30 seconds on, 12 seconds off
Had sets of two or three exercises that we did thrice:
Squats – SSHs
Newton’s Cradle – Mountain Climber
Reverse Lunge – Pulse Left Lunge – Pulse Right Lunge
Merkins – Plank – Jump Squat
Burpees – Left Glute Lift – Right Glute Lift
Flutter Kicks – Plank
Surfer Jump – Mountain Climbers
Burpees – Left Side Plank – (Standard Plank in lieu of rest) – Right Side Plank

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Location: Gridlock
Date: 2021-12-14
Weather: Cold but cold

Q: Oshag
PAX: 13 – Incognito, Red Flanders, 49er, Steve-O, Possum, The Janitor, Sous Vide, Santa’s Little Helper, Axeman, Showcase Showdown, Lansbury, Raquel, Oshag

Warm-O-Rama
Mosey to basketball courts – Up & Down Dog, Dynos – we noticed we were in the middle of a meteor shower while enjoying the gloom – dodging meteors was an important skill this morning.

Tha Thang
We circled up in the middle of the 2 basketball courts (the dot of the i). We would rotate working our way into the middle of the circle using different exercises – Bear Crawl to the middle stopping for a Merkin with each stride, lunging to the middle and stopping for a Squat with each stride, hoping with a SSH each time, along with a few other variations – each time we worked our way from the middle we did a reverse Bear Crawl until those got really hard and we switched to a Reverse Lunge.

Between sets of circle exercises – we ran around the tennis courts – the stem of the i.

To finished, we counted off in 3’s and sprinted into the middle of the circle and Bernie’d to the outside of the circle.

End in COT

Location: Paddock
Date: 2021-12-15
Weather: 52

Q: Boo Boo
PAX: 4 – Sous Vide, Boo Boo, Weird Science, Wally World

Warm-O-Rama
Arm stretches

Tha Thang
4 rounds with 25 second rest between movements:
30 sec overhand hold hang
1 minute side lying leg lifts
2 minutes side plank
30 second dead bugs
1 minute open boat hold
30 second curls
30 second triceps extensions
30 second single leg jack knives
1 minute outlaws

End in COT

Location: Gridlock
Date: 2021-12-13
Weather: 30 and clear

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, Muck, Axeman, Zebra, The Janitor, Chewbacca, Possum, Steve-O

Warm-O-Rama
No warm up

Tha Thang
Rucked and stopped every few minutes to do 60 seconds of never surrenders while hold your ruck, thrusters, traveling side plank 30 seconds each way, floor press with ruck in hands, and dips.

End in COT

Location: Birds Nest
Date: 2021-12-13
Weather: 28, clear

Q: Weird Science
PAX: 3 – Weird Science, Doc Holiday, Boo Boo

Warm-O-Rama
Random stretching

Tha Thang
Deck Of Death:

Clubs: Curls
Diamonds: Triceps Extensions
Hearts: Front Raises
Spade: OH Presses
FC: 10 Merkins

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Location: Gridlock
Date: 2021-12-09
Weather: Below freezing

Q: 49er
PAX: 8 – 49er, Lansbury, Possum, Sous Vide, Wally World, The Janitor, Geppetto, Steve-O

Warm-O-Rama
Grass grabbers IC
Hillbillies IC (a terrible cadence at that)
High knees IC (fastest cadence ever)
Plank/up-dog/down-dog stretches
Mosey to the coupon corner of the parking lot

Tha Thang
4-Corners
Corner 1 – 10/20/30/40 coupon curls
Corner 2 – 10/20/30/40 reverse lunges
Bernie to corner 3
Corner 3 – 5/10/15/20 merkins
Corner 4 – 10/20/30/40 calf raises or step-ups on the curb

Short Dora 1,2,3 – 1 pax works while the other moseys to the crosswalk, does 5 flying squirrels and moseys back
1 – 50 overhead presses
2 – 100 merkins
3 – 150 squats w/ or w/o weight

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Location: Paddock
Date: 2021-12-08
Weather: High twenties

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

Warm-O-Rama
Various stretches

Tha Thang
Rucked up and down the hill
Every other time we hit the top, we did 10 merkins.
Every other time we hit the bottom, we did 10 squats.

End in COT

Location: Gridlock
Date: 2021-12-04
Weather: Dry and cool

Q: Geppetto
PAX: 12 – Radio, Santa’s Little Helper, Sous Vide, Oshag, Showcase Showdown, Chewbacca, Possum, Raquel, Zebra, Axeman, The Janitor, El Fed

Warm-O-Rama
Micheal Phelps, Windmills, low swing, high swing, rowboat.

Tha Thang
Four stacks of index cards in four locations. PAX have veto power to pull off a stapled card to reveal the exercise below as they cycle through.

Turntable with various vinyl records available. Each pax has a veto on LPs.

End in COT

Location: Gridlock
Date: 2021-12-07
Weather: 26 Deg and Clear. Picturesque sunrise after the beatdown.

Q: Lincoln Log
PAX: 14 – Lincoln Log, Oshag, The Janitor, Sous Vide, Boo Boo, Possum, Steve-O, Showcase Showdown, Geppetto, Incognito, Santa’s Little Helper, Raquel, Axeman, 49er

Warm-O-Rama
Michael Phelps
Hill Billies – 14 IC
Grass Grabbers – 14 IC
Copperhead Squats – 14 IC
SSH – 14 IC

Tha Thang
Standard sweat proof deck of cards:
❤ – 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.

Thor’s Hammer
1 BBS, 4 Am Hams
2 BBS, 8 Am Hams
3 BBS, 12 Am Hams
4 BBS, 16 Am Hams
5 BBS, 20 Am Hams
6 BBS, 24 Am Hams

End in COT