Author: f3dallas

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Reach backs x12

THA THANG:
Mosey to parking deck

Partner up and do the following:
Partner One bear crawls up the first ramp while Partner Two does squats. Once Partner One gets up the first ramp, flapjack and Partner Two bear crawls up while Partner One does squats. Continue all the way up the ramp.

Go down the ramps with Crawl bear and LBC

Some grumbling from the PAX about being stuck inside so cut the next up and down ramps in half

Lunges up with Merkins
Crab walks down with plank jacks

Mosey to start area
Partner DORA
50 OH Claps, 100 squats, 150 Flutters with lap around tennis court

Merkins in a circle
MH x5

MARY:
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Chairman Mao, Coach K, F150, Hannigan, Icebox, Oatmeal, Podcast, Special Sauce,  Doubtfire (Willy Lowman Knoxville)
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Mainly just grumbling about being in a parking deck with the great weather. YHC will take the encouraging all PG rated feedback he received and ensure the next Teasip Q will take place in gorgeous outdoors (though it will probably be raining). The PAX did get to enjoy the weather at coffeteria where Icebox and AlrightAlright made a burpee bet based on the SMU-Michigan game.

ANNOUNCEMENTS:
September 24-29 will be a Ryder Cup competition between team Oatmeal and team Special Sauce (names subject to change). Will be attendance based so make your appeals now to the captains if you want to be selected. Next happy hour is October 12

Aaarrrggghhh, AlrightAlright, Teasip, Oatmeal, Special Sauce, & Icebox

for a hit the snooze beatdown at Burleson

Deconstructed burpees (10 squats, 10 leg thrusts, 10 merkins…run a half lap around the park…countdown to 1)

ABC’s (spell alphabet with legs in flutter position)

Derkins

Bat Wings (forward, backward, seal claps, 20 each)

Outlaws (legs in flutter position, 20 reps to the right, 20 to the left)

Dips

Then we went into a PAX calls it ring of fire doing a minute straight of the following exercises (apologies but I’m going to leave some out because I forgot all of them)

Lunge
Side lunge
Overhead clap
Elbow plank
LBC’s
Yeah thrusts
Reverse crunch
T merkins
Scorpion docks
Yeah thrusts
Rugby sit-ups
Inch worms

Mumblechatter was a 5/10 today, apparently Wake Forest has a football team and they played a game yesterday early because of the hurricane.

Teasip appropriately picked the theme that we were rocking out to Ice Cube’s greatest hits. The reason for the set list is that Ice Boxes make ice cubes and Bri and I are expecting our ice cube in March! Looking forward to rocking a dad bod and carrying a baby/puppy combo ruk sack soon.

Happy hour tonight, beat down tomorrow!

AO: La Madeleine #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 10 IC
Monkey humper x 5 IC
Windmill x 10 IC

Mosey to lamp post at bottom of hill
Standing broad jump up hill to make sure legs are warmed up! On to trail for a run!

THA THANG:
3/4 of a mile – 10 traveling burpees then walk to benches
At benches : Peter Parker with push up x 8 IC
WW II sit-up x 10 OYO
Rugby sit up x 10 IC
1/2 mile – Shoulder press x 20 IC
Freddy Mercury x 25 IC
3/4 of a mile back – Slow count Homer and Marge x 10 IC

1/2 back – Native American run

Walk to stop sign then mosey back as the Q was tired and could’ve used Oo-De-Lally’s roller blades…

MARY:
LBC x 20 IC
Sky crunch X 10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Oatmeal
QIC: Ina

CIRCLE OF TRUST/BOM:
Prayed us out

MOLESKIN:
Felt today was a great workout w the Pax! Not much chatter as we were doing longer interval runs but still a great time.

ANNOUNCEMENTS:
Happy hour Friday!

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x9 IC x11
LBC IC x9 IC x11
Hillbillies IC x9 IC x11
Merkin IC x9 ICx11

Jog around the track

THA THANG:
Mosey to the picnic tables
Round 1
· Derkins x9
· Step Ups x11
· AMRAP 3 Min
Round 2
· Dips x9
· Box Jumps x11
· AMRAP 3 Min
Round 3
· Abyss Merkins x9
· Squats x11
· AMRAP 3 Min
Round 4
· Plank Jacks x9
· Derkins x11
· AMRAP 3 Min

Bear crawl to corner
20 Merkins each corner
1 full round

Lunge Walk to corner
20 Squats each corner
1 full round

MARY:
LBC IC x9
Uptown Crunch IC x9
Boxcutters IC x9
AL Prom Dates IC x9
AL Prom Dates IC x11
BoxcuttersIC x11
Uptown Crunch IC x11

COUNT-OFF & NAME-O-RAMA
PAX: Teasip, AlrightAlright, Oatmeal
QIC: F150

CIRCLE OF TRUST/BOM:
honor the men that we work with and are around. We are to be men who invigorate male leadership and that is not done by lording over men.

MOLESKIN:
Great morning for a workout, YHC kept us out of the wet grass…especially after our experience on Friday.

ANNOUNCEMENTS:
1. Happy Hour this Friday

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Merkins x 10
Windmills x 5

THA THANG:
Mosey to Football Field

Moving Plank 100 yds
Wind Sprints down and back (total 200 yds)

Four Corners OYO – Football Field
40 x Squats
30 x Gorilla Squats
20 x Lunges
10 x Burpees
Normal run between corners

Descending Ab Pyramid
50 x LBC
40 x Flutter Kicks
30 x Freddie Mercury
20 x Reach Through
10 x Uptown Crunch

Mosey to Tennis Court

Ascending Ab Pyramid
10 x Uptown Crunch
20 x Reach Through
30 x Freddie Mercury
40 x Flutter Kicks
50 x LBC

Tennis Court Suicide
Tennis Court Suicide – Backwards Run

Ring of Fire – Merkins (count to 40)
Overhead Claps x 20
Ring of Fire – Diamond Merkins (count to 40)
Shoulder Raises x 20

MARY:
Homer to Marge
Rugby sit-ups x 10
Crunchy Frog (OYO) x 5

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce , Icebox , AlrightAlright , F150 , Oatmeal , Oo-De-Lally , Isaiah
QIC: Plus One

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Handful of chatter especially regarding the moving plank and the Q’s modification for the overhead clap. Overall, great to be back out there in the gloom as I missed #mumblechatter.

ANNOUNCEMENTS:
1. 2nd F Happy Hour second Friday of September.
2. Remember the Titans themed workout coming on Friday.