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F150’s Deck of Death

THE SCENE:  48 windy
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Annie IC x15
Sixty Second Arm Circles (SSACs)
    Start in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC to T Plank (right arm up)

THA THANG:
Moseyed to top of parking deck
    Deck of Death is a routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of  that exercise all the way up to an Ace being 14 reps.

This mornings version was the following:
    Hearts = Merkins
    Diamonds = Dive bombers
    Spades = Lt Danger (lunge, lunge, squat, merkin)
    Clubs = Mexican Jumping Bean Squat
    Joker = 50 SSH IC
    For cards lower than 5, we did the following:
    4 = Sprint length of parking deck and back
    3 = Crab Walk/Lunge to midpoint of parking deck and back
    2 = Plank side shuffles/Lunge Walk to midpoint of parking deck and back

We made it through 23 cards = 43% of the deck

Card Suit Number completed
Hearts (merkins) 43
Diamonds (Dive bombers) 49
Spades (Lt Danger) 36
Clubs (Mexican Jumping Bean Squat) 29
Joker (50 SSH IC) 50
4 (Sprint length of parking deck and back) 4
3 (Crab Walk/Lunge to midpoint of parking deck and back) 1
2 (Plank side shuffles/Lunge Walk to midpoint of parking deck and back) 1

MARY:
Reverse crunch IC x10
Hello Dolly IC x20
LBCs IC x20
Boxcutters IC x20 (10 then reverse)

COUNT-OFF & NAME-O-RAMA
6 PAX – Teasip, Chairman Mao, AlrightAlright, Coach K, Pepper
Q: F150 

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

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Katy Trail Run with Ina

THE SCENE:  37 mostly clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x 25
Imperial Storm Troopers x 15
Windmills x 10

THA THANG:
Moseyed to trail
    Peter Parker w push up x 5
    X ups x 10
    Little Baby Crunches x 15
    Rugby x 10

Run 1/4 mile – overhead press x 20, the bird x 20
Run 1/4 mile – squats x 25, 10 burpees (oyo)
Run 1/4 mile – dips x 12, jump on bench x 10 (oyo), Freddy Mercury x 25
Run 1/4 mile – diamond merkin x 8, 10 burpees (oyo)
Run 1/2 mile – Native American run, 10 burpees (oyo)
Run 1/4 mile – shoulder T x 15
Run 1/4 mile – 10 merkins

Mosey back to parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Teasip, Chairman Mao, Ant man, AlrightAlright, Fortran, Boomer, F150, Sleeveless
Q: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

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Splash’s own 45s

THE SCENE:  28 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Inch worms
Mountain climbers
Monkey humpers
Pulsating squats, merkins, lunges, dry docks
Uptown crunch
Plank jacks
Merkins

THA THANG:
Mosey west on Caruth Blvd
    Stopping with a round of candy cane merkins
Mosey to tennis courts
Wild 45s
    Point 1 – Bear crawl on sidewalk to park bench. Run to Point 2
    Point 2 – 5 Burpees. Run to Point 3
    Point 3 – Pull ups on soft top. Run to Point 4
    Point 4 – Crab walk over the bridge. Run to Point 1
Rinse and repeat x 3 (4 total)

Mosey to tennis courts.
Partner work –
    Partner 1 Plank of Trust, Partner 2 Box Jumps over legs x5
    Partner 1 Wheelies w/ pushups at each line, swap at midway point.
    Partner carry, swap at midway point.
Oblique’s of love
Low 5 merkins
Rinse and Repeat

Mosey to flag pole

MARY:
rugby sit-ups
candy cane merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Spread, Eruzione, Pepper, Ina, Boomer, Happy Trail (FNG), Snowden (FNG) Ant Man, Isaiah, Coach K, Aaarrrggghhh, AlrightAlright, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

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Peppers Animal 6 Pack

THE SCENE:  28 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x12
Hillbillies x12

THA THANG:
Six Pack – 5 swerkins, 1 pullup, 6 reps total. Jacobs ladder style. PAX SSH in-between exercise if equipment was in use.

Moseyed to the tennis court.

Circled up for a stationary Lt. Dan – 1:4 squats to lunges ratio. Ascending to 8 squats. Total of 36 squats and 144 lunges.

Assembled on tennis court doubles line for the Wheel of Animal Walk –
Frog Hop across, 10 Carolina Dry Docks, Frog Hop back
Bear Crawl across, 10 Carolina Dry Docks, bear crawl back
Duck Walk across, 10 Carolina Dry Docks, duck walk back
Crawl bear across, 10 Carolina Dry Docks, crawl bear back

American Hammers x 20
Flutter kicks x 20

Webbicide – 2 t-Merkin every line of a suicide sprint.

American Hammers x 20
Flutter kicks x 20

Circled up for an Iron Hulk – 1:4 merkin to OH shoulder press ratio. Ascending to 8 merkins. Total of 36 merkins, 144 OH press

Assembled again on the doubles line to end with Elevens – sprint to far side of the court and back. start with 10 Burpees on the far side, 1 monkey humper on the other, Jacobs ladder style, reps

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
6 PAX – Ant Man, Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, F150, Icebox, Isaiah, Teasip
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
The morning began with a lot of mubblechatter and laughter until six pack took over. DJ Pepper had a great selection of music…AlrightAlright attempted to raze Icebox about the age of the music, however AlrightArlight knew every word to each song.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

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Preblast for the Week of 1/22/18

After a bitterly cold week entering into a warm weekend we have 5 opportunities to get better this week.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground), 5:30-6:15 AM, Pepper on Q

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot), 5:45-6:30 AM, Splash on Q

Thurday:
Running Workout W/ Pain Stations, #Katytrailthursday AO (La Madeline Parking Lot), 5:30-6:15 AM, TBD on Q

Friday:
Bootcamp Workout, La Madeline (Parking Lot), 5:30-6:15 AM, F150 on Q

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside), 7:00-8:00 AM, TBD on Q

We have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar, this is a special HH to have M’s  and new me join us. 

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Fight Gone Bad

THE SCENE:  58 and cloudy
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
IC
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10

THA THANG:
Medicine Ball Baton Death March through Sorority row and campus.
   3 lines – person in the front ran with medicine Ball overhead.
   Back of the line Merkins x5 and then sprint to the front and take over the    medicine Ball carry.

Park Bench Workout
   Irkins x10
   Dips x10
   Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.

Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
   Station 1 – 5 Squats / 1 squat jump .
   Station 2 – Ramp Runs
   Station 3 – Medicine Ball Clean and Press
   Station 4 – Bear Crawls / Crawl Bear
   Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.

Mosey back to flag

MARY:
LBC’s and BBC’s

COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!

ANNOUNCEMENTS:

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Mosey, Rejection, Everest, Bearmuda

THE SCENE:  38 and balmy
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x10
Hillbillies x 10

THA THANG:
Mosey to underground deck

Burpee Back mountain – partner up, one partner burpees, other partner runs backwards up the ramp and then forward back down. Flapjack. Continue until reach cumulative 100 burpees.

At this point the mockingbird station security guard kicked us out of the parking garage due to our interference with the numerous people attempting to park to shop at 0530. Moseyed to the stairs.

Everest x 3 – ATMs (15 shoulder touches, 10 tempo merkins, 10 normal merkins). On completion of ATM, lunge walk up the stairs to the top, with a squat after each lunge. Return back down the stairs after reaching the top. rinse, repeat.

Mosey to bench area.

Dirty McDeuce
3 sets of: Irkins x 12, Dips x 12, Dirkins x 12, OH press x 12
Between the first two sets, PAX performed a Bearmuda triangle (bear crawl in a triangle, 1/2/3 burpees at each point about 20 yards apart).

MARY:
1 minute abs
   Freddy mercury x 20, rugby sit-ups x 20
   WW2 sit-ups x 20, flutter kick ring of fire x 70.

COUNT-OFF & NAME-O-RAMA
7 PAX – F150, Aaarrrggghhh, Jotrz, Coach K, Teasip, Ant Man
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ended with Teasip serenading us with the WF fight song. Still maintains he’d make the bet again – typical hard headed Aggie.

ANNOUNCEMENTS:

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Teasip’s Quarter Mile Special

THE SCENE:  23 clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x15
One leg deadlifts x5 each leg

THA THANG:
Quarter mile pain stations on the way out
Merkins x15, Penguin crunch x15, Overhead claps x15

Teasip 2nd quarter special (Irkins x10, Derkins x10), the Bird x10
Dips x15, Step ups x12 each leg, LBC x20

Sprint the next quarter, then start back with Native American run 1/2 mile

Two more pain stations
Teasip 2nd quarter special (Irkins x10, Derkins x10)

Monkey humpers (per AlrightAlright request) x10, Squats x20

Mosey back to La Madeline for Freddie Mercury x20, then CoT where YHC prayed us out and serenade the group with the Wake Fight Song.

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright, Sleeveless, Ina, Andrew Silverthorn, Jaws
Q: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX joined together in the gloom for a nice run along the Katy Trail. With our Olympic type speed on the trail, we figured the wind chill was probably 6 degrees. Unfortunately, the only F150 sightings this morning was of the motorized type. #tclaps to Jaws for joining us and Ina for being the only one to wear shorts with no leggings.

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
Contact Alright Alright for details

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Eruzione VQ

THE SCENE:  12 chilly
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
IST 15
Slow squats x15
Overhead claps x15

THA THANG:
Mosey
   High knees
   Butt kicks
   Walking lunges
3 stops for exercises:
   10 Mountain Climbers
   10 Shoulder tap merkins
   10 merkins

Back to the tennis court:

4 Corners (Pushups, Squats, Carolina drydocks, LBCs)
   Round 1: 30x30x30x30 – bear crawls in between
   Round 2: 20x20x20x20 – broad jumps in between
   Round 3: 10x10x10x10 – Walking lunges in between
   Round 4: 5x5x5x5 – walk in between

Mosey to the soft top

Grab a bench:
   15 dips
   8 derkins
   8 incline merkins

10 burpees oyo

MARY:
Freddie Mercury
WWII sit ups
Rosalita
Turkish getups

To finish up:
Ring of fire: plank/merkins, al Gore/Gorilla jump
Mosey back to the parking lot
Merkins to failure

COUNT-OFF & NAME-O-RAMA
11 PAX – Pepper, Mini Me, Spread, Coach K, Ina, Aaarrrggghhh, splash, Plus One, AlrightAlright, Teasip
VQ: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks for the good turnout today, had a lot of fun putting together the workout, hope y’all enjoyed it as much as I did. Have an awesome weekend!

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details

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Fields of Coupons

THE SCENE:  22 cloudy
AO: Glencoe Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x18
Merkins IC x18
Annie’s IC x18
Windmills IC x18
Arm Circles IC x12 (each direction)

THA THANG:
Partner workout
Mosey northwest ball park.
Trade coupon off as needed.

4 light poles from home plate
Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers

Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers

Partner 1 quick most to LEFT CENTER FIELD light pole 30 Elf on a Shelf (Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching us as high as you can. Like putting it on a shelf. After a set from right to left then do it left to right.), Partner 2 starts Plank Jacks

Partner 1 quick most to LEFT FIELD light pole 40 The Lion King (Start with a coupon tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward.), Partner 2 starts Carolina Dry-docks  

Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers

Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers

Mosey to flag

MARY:
Flutter Kicks IC x 12
Box Cutters IC x 12
Windshield Wipers 10 count x 2
Crunchy Frog IC x 12

COUNT-OFF & NAME-O-RAMA:
4 PAX: Coach K, Alright Alright, Mini Me
Q: F150

CIRCLE OF TRUST/BOM:
2 Tim 2:1-7  Challenge – Be a disciple maker.
Paul-> Timothy -> 3 Faithful men -> 3 each faithful men.

MOLESKIN:
A lot of mumble chatter this morning when it came to counting, the expectation for a theme was present. Mini Me reminded our Q of a couple important leading tips as well. Over all a great morning in the windy frozen tundra of Glencoe park.

ANNOUNCEMENTS:
None