Author Archive Drive By

I want to take a little trip somewhere – Appetizer State Capitals

Warm Up

  • A mosey to the unknow trail did some stretching, and mosey to the rock pile to get a rock. Then a short rifle carry back to the US Map.

The Thang

16 Pax and 2.0 with 1 new FNG “Hide Away”

Tour of the States:

The goal was to name all 50 state capitals, if you got the correct capital you did a count of 10 of the exercise, if the group got the capital wrong, it was a count of 15.  Can the group make it through all 50 states, well we did it!

From the song:  Tour The Sates by Renald Francoeur.

I want to take a little trip somewhere, yeah
First, I’m gonna see Nashville, Tennessee
Then Madison, Wisconsin, is where I gotta be, yeah
Then I’ll take a plane
Well, actually, I’m afraid to fly, so I think I’ll take the train
Let’s go! (Go, go)

Going to Trenton, New Jersey, Frankfurt, Kentucky
Maybe take a trip to Jackson, Mississippi
Let’s see what they can show me in Jefferson City, Missouri
Santa Fe, New Mexico; Denver, Colorado
Boise, Idaho, I love it every time that I go

In 1492, he sailed the ocean blue
But next week I’ll see Columbus in Ohio
Grab a little sunshine in Tallahassee, Florida
Take a bite of a peach in Atlanta, Georgia
I’ve never been to Carson City, in Nevada, or Lincoln, Nebraska
You can catch me in Phoenix, Arizona, or Sacramento, California, yeah
St. Paul, Minnesota, maybe, Juneau, Alaska, yeah

I want to take a little trip somewhere, yeah
Boston, Massachusetts; Concord, New Hampshire
Going to Vermont for Montpelier
Montgomery, Alabama, then Washington D.C.
To see the nation’s capital

Aloha to Honolulu, Hawaii
Des Moines, Iowa, so peaceful to me
Going to Springfield, Illinois, to build a little house on a prairie
In Little Rock, Arkansas, I love what I saw
Going back to Dover, Delaware, ’cause I want more

Indianapolis, Indiana, and Hartford, Connecticut, need an encore
Smelling pine trees in Augusta, Maine
I like Topeka, Kansas, I’m glad that I came
But I’ve never been to Salt Lake City
In the Utah, or Richmond, Virginia
Gonna see Bismarck, North Dakota
And Charleston, West Virginia, yeah
Annapolis, Maryland, maybe Lansing, Michigan, yeah

Helena, Montana; Columbia, South Carolina
Got to go to Pierre, South Dakota, yeah, follow if you wanna
I’ll be eating a banana in Baton Rouge, Louisiana
Schedule that on my planner
Friends say I gotta come sooner to Oklahoma City, Oklahoma
So I guess I’m gonna
But first I’m going to Cheyenne, Wyoming
Then party in Raleigh, North Carolina, yeah

Harrisburg, Pennsylvania, can’t think of a rhyme for Pennsylvania
So I’m skipping to Salem, Oregon, then Austin, Texas
And then maybe Albany, New York, for breakfast
Providence, Rhode Island, was a blast
And, Olympia, Washington, was just the best-est


List of States and Capitals and the Exercise

State State Capital Exercise
Alabama Montgomery Side Straddle Hops
Alaska Juneau  Imperial Walkers
Arizona Phoenix Calf Stretches
Arkansas Little Rock Down Dog
California Sacramento Potato Pickers
Colorado Denver Night Clubs
Connecticut Hartford Merkins
Delaware Dover Air Presses
Florida Tallahassee Low to Half Biceps
Georgia Atlanta Half to Full Biceps
Hawaii Honolulu Full
Idaho Boise Triceps
Illinois Springfield Bench Presses
Indiana Indianapolis LBC
Iowa Des Moines Flutters
Kansas Topeka Big Boys
Kentucky Frankfort American Hammers
Louisiana Baton Rouge Burpes
Maine Augusta Monkey Humpers
Maryland Annapolis Squats
Massachusetts Boston Sumo Squats
Michigan Lansing Punches
Minnesota St. Paul Forward Lunges
Mississippi Jackson Backward Lunges
Missouri Jefferson City Heals to Heaven
Montana Helena Protector
Nebraska Lincoln High Knee Lifts
Nevada Carson City Merkins
New Hampshire Concord Speed Skaters
New Jersey Trenton Overhead Presses
New Mexico Santa Fe Dips
New York Albany Run Backwards
North Carolina Raleigh Bunny Hops
North Dakota Bismarck Al Gore
Ohio Columbus LBC
Oklahoma Oklahoma City Flutters
Oregon Salem Big Boys
Pennsylvania Harrisburg American Hammers
Rhode Island Providence Burpes
South Carolina Columbia Monkey Humpers
South Dakota Pierre Squats
Tennessee Nashville Sumo Squats
Texas Austin Punches
Utah Salt Lake City Forward Lunges
Vermont Montpelier Backward Lunges
Virginia Richmond Heals to Heaven
Washington Olympia Protector
West Virginia Charleston High Knee Lifts
Wisconsin Madison  Potato Pickers
Wyoming Cheyenne Leg Forward Stretches

The Moleskine 

All 50 appetizer were served with 1 minute to spare


Blood Drive, Friday afternoon workout at Dog Wood



What’s for Dinner we asked the Pax’s

With 30 seconds to the start of dinner.  We started preparing dinner.  With the Pax and the 2.0 saying feed me.  We feed them a 5 course meal of 10,560 feet of running, and 415 of reps.

Warm Up

  • A mosey to the front of the middle school
  • 15 Side Straddle Hopes
  • Calf Stretches
  • 15 Imperial Walkers

The Thang

A Mosey to the basketball quarts for some relay fun.   Partner up in sets of three.  We worked on our foot work.  Up and down the quart in sets of threes.  Forward running, backward running, and skipping

Now a quick mosey to the shed for a ladder combination of Squats, Air Lifts, and Pushups, to climb the ladder. Each exercise had to be done in 5-10-15-20.  It sure made the PAX learn how to count… “On my Down, On my Up”

Now a mosey to the rock pile to work on our arms.

  • Curls Low – 5-10-15
  • Curls – Mid – 5-10-15
  • Full Curls – 5-10-15
  • Shoulder Presses 20
  • Bench Presses 20

Mosey to the high school bench for some dips

  • 20 Knee Bent Dips (90 degrees)
  • 20 Straight Knee Drips

Now that our arms, legs are feeling it, it was time to mosey to some shade, for some of Scuba’s yoga stretching.  On the ground for some superman workouts, pushups, and arms motion stretches.  It brought a new meaning to counting.

Then a quick mosey to the front of the high school to run 3 laps around the circle while your partner was doing.

  • LBC
  • Flutters
  • American Hammers

We ran back to the middle school for some stretching, and step ups, then a quick mosey back to the start.

The Moleskine 

Dinner was served.


Military appreciation, Blood Drive, Friday afternoon workout at Dog Wood




Paper plates were flying at Clyent Dinner

Warm Up

  • Lap around the parking lot
  • 20 Side Straddle Hopes
  • Calf Stretches
  • Potato Pickers
  • Lap around the parking lot then a mosey to the Rock Pile

The Thang

Now that we were all warmed up on a colder than normal April 1…Weather said April fools.  We ran into the wind tunnel for a dinner that was made of a full body workout – arms, abs, and legs.

A Mosey to the Rock Pile to do:

  • Curls Low – 10-20-30
  • Curls – Mid – 10-20-30
  • Curls – Full 10-20-30
  • Shoulder Presses 10-20-30
  • Twist – 40 twists

Then a quick mosey between light poles to work on our Abs.

  • 20 LBC
  • 20 Flutters
  • 20 American Hammers
  • 20 Big Boys
  • 20 Heals to Heaven

With the sail to our backs, we flew over to the basketball courts for some relay fun.  Teams of three for three chances to win.  Sprint, Run backwards, and Skipping. Up and down the basketball court we went.

A mosey back to Rudy’s Shed

Now on to the 10 count.   10,9,8,7,6,4,3,2,1 of each

  • Sumo Squats
  • Air Presses
  • Squats in and Out

Mosey to the tables for some dips

  • 20 Knee Bent Dips
  • 20 Straight Knee Drips

Then a final mosey back to COT with some pushups, running backwards, butt kicks along the way.

The group was fast, with a minute to spare, the kids picked the next 3 exercises.

The Moleskine 

Dinner was served.  2 new FNG – Draw 4, and Ping Power got their names.  Welcome





Today’s forecast of 100% chance of a great workout!

Rain or Shine Dinner was served.

Warm Up

  • .3 mile run to the front of the middle school
  • 15 Side Straddle Hopes
  • Calf Stretches
  • Potato Pickers
  • Moroccan night clubs

The Thang

Now that we were all warmed up on a cold night.  Dinner was made for a full body workout – arms, abs, and legs.  The plan was to stay out of the weather if needed, turned out the rain stay away and allowed the 11 PAX and 2.0 to enjoy the night and eat a great dinner.

At the front of the middle school we worked on our arms with a Pyramid of:

  • 5-10-15-20 – Shoulder Tabs
  • 5-10-15-20 – Merkins
  • 5-10-15-20 – Air Arm Lifts
  • 5-10-15-20 – Reverse Dips

Then a quick mosey to the school bus cover to work on our abs.

  • 20/30 LBC
  • 20/30 Flutters
  • 20/30 American Hammers
  • 20/30 Big Boys

With no rain, we mosey around the circle of buses to ensure our legs were ready to be Sumo’s

  • 10-20-30- Sumo Squats
  • 10-20-30 – Speed Skaters
  • 10-20-30 – Sumo Elbows
  • 10-20-30 – Butt Kicks
  • 10-20-30 – Sumo squats in and Out

A mosey to the Shed for some dead air lefts.  Now onto the final 9 minutes we mosey from light pole to light pole, with some merkins, running backwards, skipping our way back to COT


The Moleskine 

The forecast was 100 percent right, a great workout for everyone



ClyentDinner – Skip Skip to my lou

ClyentDinner – Skip Skip to my lou

2Q for Cylent Dinner

Out of a little green dot on the radar a 35 second rainstorm came in. 13 PAX and 2.0 skip into the workout.   Thank you to Bottle Cap and Wriggley for the extra coaching.  I am still confused if we did 30 shoulder taps or 60, or 120 either way we put in 45 minutes of great work, and that what matters.  Outside of the warmup and cool down instead of running, we skip Skip to my lou!


  • .3 mile run around the front of the middle school
  • 20 – Side Straddle Hop
  • 20 – Squats
  • Calf Stretches
  • 20 – Imperial Walkers

The Thang

Skip to the rock pile:

  • Slide Skip – to the light pole to light pool, Slide Skip

Rock Pile

  • 20 – Lower to mid bicep curls
  • 20 – Mid to high bicep curls
  • 20 – Full length bicep curls
  • 20 – Over the head lifts
  • 20 – In and out extensions

Over under skip to the empty field

Light Pole Races:

  • Squat, Hop, then lung, Relay Races from 1st light pole to 2nd

 Rudy’s Shed

 30 Tap Shoulders in plank position

ABS at the Bus Station

  • 30 LBA
  • 30 Flutters
  • 30 American Hammers
  • 30 Big Boys

Café’s Tables

  • 40 Dip’s at the tables

Squares – Honestly, I am not sure how many we did of each of the below. 

  • 20 Push up
  • 18 Side Straddle Hop
  • 16 Flutters
  • 14 American Hammers
  • 12 Big Boys


  • Blood Drive – October 17th

Back to School F3 Dad’s

Thank you Dad’s for bringing your 2.o out.  All 15 of us had fun!  Lots of Trivia questions and water balloons being thrown.   Let’s not forget the water fun fight at the end.


Although Venus is the planet that comes closest to Earth as it sweeps by on its orbit, Mercury stays the closest to Earth the longest


Warm Up

Each of the 2.0’s had a turn leading a warm up exercise.

Side Straddle Hops, Imperial Walkers,  Burpees, Dad Merkins

The Thang

Mosey to the track for some relay fun.

On each corner of the track, we divided into groups, 1st group ran, 2nd group skipped, 3rd group ran backwards, 4th group hopped.  We completed 4 laptops taking turns completing each exercise.

Head back to COT for a few rounds of Trivia

We took turns asking Trivia questions to get ready for back to school.  If anybody missed the question they got hit with a water balloon.  I think the kids were smarted then the adults 🙂

At the end of the 3 rounds of Trivia  we had plenty of water balloons left, and had a big water balloon fight.

All soaked wet, we started the water gun fight.   We had to protect the water cooler, and and run up and down.  FuseBox scored the winning point.

Time was up, but as Q we let them have more fun.



Thanks to all for all of the support in helping before and showing up this morning.  The kids had a great time.  They also had lots of donuts and fruit drinks.  Thank you Zinfadel for bring the blower, 180 water balloons had to be cleaned up!  Thank you Gerber for the extra donuts and juice boxes.



VQ @ Clyent Dinner

Drive By “ME”  was the new chef in town cooking up a dinner for 14 PAX with two FNG’s Dinger and Suds. 16 in total.    Welcome Dinger and Suds!  It was great to do my first VQ

Warm Up in Cadence

  • Run to the front of middle school and back
  • Side Straddle Hop – 20
  • Squats – 20
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers – 20

The Thang

A good combination of Rock Pile workouts with some ABS.    1.6 miles of running.  Starting with a Mosey to a shaded rock pile on hole number 7

Rock Pile by 7

  • 20 Biceps Each – Low, Mid, Full

Mosey to

Push Ups /Air Press Latter @Rudy’s Shed

  • 1 push up  / 5 Air Press
  • 2 push up /10 Air Presses
  • 3 push up / 15 Air Presses
  • 4 push up / 20 Air Presses
  • 5 push up / 25 Air Presses

Mosey to

 Bus Central Counted by different PAX

  • 20 LBC
  • 20 Flutters
  • 10 Big Boys
  • 20 American Jack Hammers
  • 30 second 6 inches

Mosey to

Rock Pile by Rudy’s Shed

  • 20 Triceps
  • 20 Over the head presses
  • 20 Biceps Each – Low. Mid, Full

Mosey to


  • 2 sets of Dips – 20
  • 2 sets of Steps – 20

Mosey to

Rock Pile by 7

  • 20 Biceps – Low, Mid, Full
  • 20 Presses
  • 20 Triceps

Mosey to the path back to COT

Each Light Pole

  • Squats – 20
  • Imperial Walkers – 20

One final run to the front of the middle school and back

  • Finished up with some LBC, Windmills

The Moleskine 

It was a great workout, it was also great to get my first Q done.  I learned counting is not easy.  Thank you for the advise on counting FuseBox and Lou


Blood Drive in October

Slack Saturday morning Workouts


Back to School – Q School

Spent the morning with 12 great individuals learning how to become a better leader to Q a workout.

Warm Up

Each Pax in a circle picked a different workout to learn how to proper start, stop and count in cadence a exercise.    Each Pax learn how to be better at counting in cadence to lead a group.

The Thang

FuseBox took off like Usain Bolt as an example what not to do when Qing.  Keep the group together.  Nobody is left alone.

Completed Merkins, Jump Squats

Completed 20 of the below workouts on each corner of the parking lot in front of the middle school.  Also learn various other workouts.

  1. Crap dips
  2. Dry docks
  3. LBC
  4. Flutters

Ran in a line while the last PAX did Burpees, then ran to the front of the line.

Ran to Rudy’s shed, where we ran to the fire hydrant and back while your partner did Derkins

Ran over to the rock pile and completed Shoulder presses, Bicep curls, and Triceps extension (10 each).

Then two up one back along the light post while heading back to the COT.  First light post we did 5 burpees, 2nd light post did 10 American hammers.

At the time we were a bit over on time, and Chastain taught keeping track of time, and offer examples of work outs if you need more time.

The Moleskine 

It was a great two hours, and well worth the time investment to learn how to lead a workout.  Al ready scheduled to Q’s Client Dinner 8/6.  Can not wait to use the new skills I learned.  Thank you again Chastain and FuseBox for taking the time.


Blood Drive was a success, 79 F3 gave blood.