Bleep and sound machine joined Slushii and YHC for our boy band beatdown
Here’s the thang
SSH
IST
daisy pickers
Boy Band Dora
Group of 4 a la 98 Degrees
Took turns running a short lap around the tennis courts while the rest of the PAX completed the following exercises
100 of each (all in cadence…ie choreographed)
Upper Body (with block)
chest presses, curls, shoulder presses
Lower Body (with block)
Dead lifts, squats
Core (with block)
Freddie Mercury, sit ups, leg raises over coupon
A lot of fun putting this together with Slushii and Agnes glad to get a couple PAX to complete our vision
I saw Oatmeal at the corner of Mockingbird and Abrams at 0520 and tried talking him into coming to the fun workout this AM but he turned me down
A lot more coupon work than I’m used to, doing the exercises in cadence definitely made it harder. Not a ton of mumblechatter because we were counting the whole time
Bleep posed for the F3 #dadbod calendar and I got a good shot, my vote is for September since it’s his bday month
Murph Alert!
#backblast #murphaltert!
Sex Panther F150 Slushii Bleep Island Time Classified Jazzercise Rump Roast Shifty McCoy joined YHC for some Second Choice Thursday action
To prepare for this AM YHC asked Rump Roast last night what he wanted to work on and he said he was looking for a leg day. YHC thought hard about that and thought that a modified Murph would be able to get the job done
Warm Up
SSH, ISTs, Daisy Pickers
The Thang
4 laps around Burleson Park (a little debate about that being further than a mile, which it probably is, but it was my Q so thats what we did)
100 lunges (double count)
200 merkins
300 squats
4 laps around the park
maybe it was the debate on distance, maybe it was the long warmup, maybe it was because 2 lunges take longer to complete than 1 pullup, maybe it was because 4 laps was really was longer than a mile, but no PAX completed the modified Murph
I let Rump pick the first 30 minutes of music (rap, because what else does Rump listen to?) but after a song with particularly explicit lyrics I switched it up to Beach Music (aka a shitty version of Motown) for the last 15, was a huge motivator for me to finish reps and get back to running.
thankful to be back at it with y’all!
Announcements: Q Source and meats today at 1230 at the Meat Shop
Possible 2nd F tomorrow at Oatmeals
F3 Golf 10/3 or 10/10, best to block both days with the M so you can play twice in a month (or am I the only one who has to do that?)
MRM is Back!
#backblast
AlrightAlright and Plus One joined YHC and Maverick for this AM’s ruck. Temp was awesome, company even better.
Topics of conversation covered who’d you want to see 5 days in a row, Pepper was high on the list, but I’d love to see anyone 5 days in a row these days…Iron PAX cheaters and the shoulder/quad obsessed Greenwood PAX…who would be on the F3 Dallas All-Star Ruck team (where were you this AM F150??)…the meeting Oatmeal and I need to have with the M’s so we can make show up on the same day and make the Lindsley Park AO a reality
Good pace today, 15:21, motivated by not wanting to be lapped by PowPow
MRM is back, look forward to the coming weeks!
Club Rehab, #Beachbod Edition
#backblast 8/6
Slushii Lil Smokey and Bleep joined YHC for another rendition of #clubrehab
EC?:
At 0524 YHC was alone wondering if the Ultra and Rump Roast HC’s for KTT were going to mean a solo workout, the SMU police stopped by the Jeep to see what was going on, apparently someone sitting in a car at that time without lights on is suspicious…YHC talked to the officer about what I was doing, but missed the EH opp as let’s face it, not really used to talking to cops that early in the AM but Slushii gave me a hard time for not putting on the press when I told him the story, next time I’ll give him a business card
The thang:
Warmup
SSH (YHC pretty pumped to be able to do those again!)
IST
Every Minute on the Minute (EMOM), 4 min
10 merkins, 10 Superman’s, 10 mountain climbers
As Many Rounds As Possible (AMRAP), 3 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups (AlrightAlright would have been pissed with that much tailbone friction)
EMOM, 5 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks
AMRAP, 4 minutes
10 squat jumps, 5 L leg dead lifts, 5 R leg dead lifts
3 minutes of arms “toning”
EMOM, 5 minutes
10 merkins, 10 Superman’s, 10 mountain climbers
AMRAP, 4 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups
EMOM, 4 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks
4 minutes of arms toning
Round robin of more shoulders per Bleep legs per Lil Smokey and more arms toning per Slushii
Keeping up the golf theme, the minutes for each circuit correspond with the par for the front 9 of Tenison Highlands
Decent mumblechatter since there wasn’t a ton of counting, always great to catch up with my #clubrehab crew and look forward to getting back into the routine in a couple weeks hopefully!
https://open.spotify.com/playlist/3pNQ5mfnGpWGAB0SdoM1Be?si=6VcwEe-mSQOvWVt8ZumcMw
#ClubRehab
#backblast 7/30
Aaarrrggghhh Bleep Lil Smokey Subprime joined YHC for some #ClubRehab this AM at Burleson
Here’s the thang
Warmup of IST’s, low and slow squats, and walkouts
30 seconds of each exercise, 2 rounds
Plank
Plank w/ shoulder tap
Tricep pushups
Tricep dips
LBC
Hold all appendages up in the air
Holding all appendages in the air, lift L leg to R hand
Holding all appendages in the air, lift R leg to L hand
Legs straight up in the air, crunch up
American hammers
2 minutes each of the following
AMRAP (as many rounds as possible): 5 Superman’s, 5 hand release merkins, 2 sloooow Peter Parker’s
Round the world lunges, R leg
Arms by Ms Icebox
AMRAP 5 Yeah! Marches, 5 flutter kicks, 5 heels to heaven
Round the world lunges, L leg
Arms by Ms Icebox
AMRAP repeat of each
1 minute of the following
Tricep push-ups
Tricep dips
Carolina dry docks
All appendages up
Deadlift R leg only
Deadlift L leg only
Hand release merkins
Some decent mumblechatter this AM, PAX appreciated the Fly2K top hits in the playlist and good to meet Lil Smokey!
Appreciate the PAX coming out to support #ClubRehab while I continue to nurse the Achilles/calf. Really missed being out there, the 3 weeks w/o F3 is the longest stretch I’ve had in 3 years, and with my only ventures out of the house being to get groceries I really needed the 2nd F of seeing other people!
Will run back a similar workout next Thursday as I takeover SCT one more time to finish up getting ripped for Gulf Shores!
Icebox Birthday Beatdown – Take 3
#backblast
Bleep AlrightAlright Sally Sex Panther Oatmeal F150 Life Alert Slushii Teasip Royal Flush, and Dr. Oz (FNG) joined YHC for his 3rd annual bday beatdown
Sex Panther, Dr. Oz, and YHC thought this was going to be a 3 man weave but per usual the Glencoe Caravan rolled in at 0529 with the rest of the PAX doing their best Rump Roast impression coming in HOT
AlrightAlright immediately asked if we were going to be rolling around the ant hills of Glencoe since he wanted to Chippendale, I replied his backside was safe and proclaimed myself one of 3 PAX who knows how to handle the elements of Glencoe (the most finicky of AO’s…I’ll let y’all guess who the other two are 🤣)
After a quick warm up we completed a burpee mile where we added mine and Slushii’s bday burpees:
1/4 mile, 17 burpees
1/4 mile, 17 burpees
1/4 mile, 17 burpees,
1/4 mile, 17 burpees
That’s a total of 68 for the non math majors out there
Quick mosey to the tennis court for a ring of fire, 30 seconds of an exercise, 36 times, no breaks. Exercises included the following:
Arm circles forward (twice)
Arm circles backward (twice)
Burpees
One leg burpees
Tony Hawk burpees
LBCs
Flutter Kicks
Freddy Mercury’s
Penguin Crunch
Box Cutters
Squats
Bobby Hurley Squats
Merkins
T Merkins
Superman’s
SSH’s
IST’s
Overhead Press
Overhead Claps (twice)
Wide Grip Merkins
Missing a handful but y’all get the point
Had a few minutes left so we did some sprints across the two tennis courts and back
Thanks all for coming out, a lot of fun to have y’all join!
The Last Dance (Beatdown?)
#backblast 5/19/20
AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang
Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)
First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)
House “Party” – hold goblet squat, curl “party” (75)
“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)
Second 3 Peat
PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat
Did lap/BLIMP combo two more times
Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91
PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone
Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found
https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw
Santa Fe Trail/Hill
#backblast 5/21/20
AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down
Here’s the thang:
Warmup with SSH’s, IST’s, and daisy pickers
Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank
Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast
Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good
Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays
Great morning to be out, look forward to seeing y’all soon!
Games with Icebox
Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”
After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage
The thang:
Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned
Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:
Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others
Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those
A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT
Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615
https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw
Elf on a Shelf
AlrightAlright Sally Ina Draper Rump Roast Hostage (Willy Loman from Houston) Thunderlips Flinstone (FNG) joined YHC for a rainy beatdown at the Burleson Park garage
Disclaimer: given twice as Flinstone showed up after I gave it the first time and wanted to make it clear to the FNG that I’m neither a professional nor liable
The thang:
AlrightAlright doesn’t know how to take it easy so I made up a workout that would keep him from running, Rump Roast was a good sport and volunteered to take the day off from running so that he and AA could be our elves on the shelves.
AA and Rump started on the first and top floor of the parking deck respectively, both wearing ruck vests and holding onto an exercise dice. The PAX ran up and down the garage ramps to AA and Rump to have them roll the die and have all PAX complete. Exercises included planks, one arm planks, jump lunges, jump squats, burpees, and Ina’s favorite, the wall sit. Eventually AA and Rump ended up getting on the same level and moved together and when the PAX caught the elves they both rolled dice.
Not explaining it all that well but my watch had me at over 3 miles and 800 calories burned, so it was a half way decent beatdown.
Announcements: Hostage from Houston is organizing a mission trip for F3 Texas men, will be sharing info soon