2021 Oatmeal Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,

QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 45 IC

THA THANG:

Mosey to stairs on west side of track

Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m

Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)

1x 400m

Did first set of half squats and then ran.  Finished other 30 squats after run.  Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.

Burpees x22
+1 to grow on

 CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come.  Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable.  Prayers for ArightAlright and the M as they welcome Baby AA into the world!

MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco.  Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc).  Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one).  Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday!  All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week.  YHC reminded them the mileage is necessary as we approach 4x4x24!  Normal west siders were conspicuously absent this morning.  Slushii at least texted me this am and I assume Bleep was out because his driver was on gone.  Missed you boys! 

MRM/DT

COUNT-OFF & NAME-O-RAMA:
PAX: Princess Turtlehead, AlrightAlright, Stingray, Big Tex
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Ooops

WARM-O-RAMA:
None

THA THANG:

Princess Turtlehead, AlrightAlright and YHC ran the 2.5m loop x 2

Stingray and Big Tex rucked the loop once

CIRCLE OF TRUST/BOM:
YHC prayed us out. 

Jan 1 @ midnight: Oatmeal’s Completely Unplanned and Utterly Solo workout at Klyde Warren Park

Feb 5/6: Sauce’s 4x4x24.  Even if you cannot run every four hours, show up and ruck, walk, bear crawl, duck walk the four-mile stretches!

MOLESKIN:
Obviously no mumble chatter between the runners.  Ruckers, I assume were on the verge of solving for world peace.  I’ll let them comment if there was anything less pithy. 

Run, Run Rudolph!

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

AO: La Madeleine (KTT)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
Kim Jong Il’s x10 IC
IST’s x 15 IC

THA THANG:

KTT Mosey to Hillcrest and then north on Hillcrest to the Christmas tree in Snider Plaza stopping at random corners to perform the following exercises (rep counts are approximate since YHC omaha’d on the fly)

Jump squats x 10 OYO
IST’s x 20 IC
Nipplers x 10 OYO
Groiners x 15 IC
Lunges x 15 IC
Elf on a Shelf x 20

Once at the Christmas tree, YHC and PAX performed the following with a run up to Rosedale and back:

Reverse crunches x 20 IC
Up downs x 20
Derkins x 10 IC
Overhead press x 20 IC
Little merkin boy*
Pretzel stick x 10 IC
Hurpees x 20

* Listen to Bing Crosby’s Little Drummer Boy in plank position.  For every Pa rum pum pum pum do 2 merkins.  About 3:00 plank with 42 merkins

 MARY:
Jingle balls with remaining 2 minutes

 CIRCLE OF TRUST/BOM:
YHC prayed us out and reminded us the real meaning of the Christmas season and to continue hopeful as we approach 2021.

MOLESKIN:
YHC literally arrived with bells on and a Christmas hits list for the workout.  While not up to the level of Icebox’s Christmas hits list, YHC threw in some old school soul classics along with a few Latin carols to spice things up, which included the workout theme song: Run, Run Rudolph!  With a PAX vote, we agreed to extend the workout to an hour and with that we were off.  As we rounded the turn at Hillcrest and completed the jump squats, Pepper was visited by the ghost of Christmas poo and made a bee line to 7 Eleven for his first-round matchup with Mr. Hankey.  Once at the foot of the Christmas tree, we commenced YHC’s Rudolph exercises and were nearly run over at one point.  There was random talk until YHC rolled out Little Merkin Boy, which sounded too easy with a single merkin for every pa rum pump pum pum so YHC called for two.  It sucked!  Then AlrightAlright piped up about the pretzel crunch YHC had planned equating it to an Uptown crunch, so YHC audibled to a pretzel stick, which added to the suck and will be rolled out again in the future.  At this point, Pepper went to round two with Mr. Hankey and missed the round of hurpees, so YHC and AA graciously agreed to complete another 20 with him before we all began to mosey to Burleson to catch the Second Choicers before they finished their peppermint lattes.  YHC had them join in a few extra Jingle exercises before Pepper, AA and me ran it back to La Mad with two minutes to spare!

Arctic Blast DT/MRM

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright (DT), Special Sauce (DT), Swiper (DT), Icebox (Ruck), F150 (Ruck)
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given via telepathy (All PAX were veterans)

THA THANG:
Four PAX took off on a DT run around the normal course.  

Two PAX took off with their rucks sans mutts as it was deemed too chilly for the pooches.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was proud to keep AlrightAlright in his sights for most of the run, something that is normally not the case.  YHC set a new PR, to which I attribute to some R&R over Thanksgiving.  AA attributed his sub-par performance to a full weeks worth of workouts and no rest, which proves that even the studs among us need rest!

Sandbaggin’ it – 11/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, AlrightAlright, Draper
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills (or the Praise Jesus) x 10 IC

THA THANG:

PAX chose a sandbag and we began a camel pack mosey east to Fieldcrest for some 5x5x5 stops at each “corner” of the park:

 Fieldcrest: 5 sets: 5X burpees, 5X sandbag curls

Camel pack mosey to playground in SE corner of park: 5 sets: 5X sandbag step ups DC, run around perimeter of playground 5X dead bugs DC (x2)

Camel pack mosey to rec center parking lot: 5 sets: 5X HR merkins, backward run up hill with sandbag, 5X squats with bag

Camel pack mosey back to launching field for some body drags with the sandbags (approx. 20 yards) down and back x2 with 10 sandbag-free lunges thrown in at one end.

 MARY:

Freddie Mercuries x 20 IC starting on flat surface, up hill and highballing down the hill

LBC’s x 15 IC

 5x OHP with sandbag to wrap

 CIRCLE OF TRUST/BOM:
Stingray commented on our pandemic journey equating it to his M’s experience running a marathon.  She hit a wall at mile 21.  With only 5 miles remaining, one would think you are so close to the finish that it should be smooth sailing.  However,  the last 5-6 miles of a marathon are the most brutal since most training never takes you beyond 20 miles at a time.  We are at mile 21 of the pandemic as hopeful news continues to flow about vaccines.  We must push through this phase and be diligent to not only finish the race, but be encouraging to our families and others we encounter!  YHC prayed us out

MOLESKIN:
The mood quickly turned from hope to disappointment when only four PAX were present at launch.  What YHC had planned for a partner workout became a group exercise as the number of sandbags = number of PAX.  The grumbling quickly began when the PAX realized that with higher attendance the load of the sandbags could be shared with a partner, but alas, each PAX was responsible for his own 50lb “baby” throughout the workout.  With a focus on lower body, concerns quickly grew about the KTT workout tomorrow.  PAX can expect more sandbag workouts in the future as we slide into GrowRuck prep season!

Dbl Time/MRM – 11/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Pow Pow, Chairman Mao, Plus One, Stingray (lone rucker) 
QIC: Oatmeal

AO: FPH
F3 DISCLAIMER & WELCOME: Given

THA THANG:

5 mile run

2.5 mile ruck (Stingray)

MOLESKIN:
Good running weather and it showed as many PAX posted various PR’s throughout run.  

CIRCLE OF TRUST/BOM:

QOY competition is coming soon! 

YHC prayed us out.

Bad Luck Friday the 13th

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Deep Squats x 10 IC

Windmills x 10 IC

THA THANG:

Split into teams of 3 and performed the following:

 P1: Sandbag carry around small lap on south end of park +1 OHP at each corner

P2: Run big lap on north end of park

P3:Exercises x 13 reps each          

PAX alternated through each phase sandbag carrier delivered the cargo

Box jumps onto table top (modified to benches as needed)

            Air squats

            Derkins

            LBC’s

            Uptown Crunches

            Carolina Drydocks

            Knipplers

Repeato exercises

PAX choice Mary for last three minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout.  Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some.  The “silent K” nipplers also generated a few laughs/groans.  Sandbags elicited comparisons to coupons, noting they were much heavier.  Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill.  Overall a good workout on a nice blustery morning.

Man, this workout BLOWS! – 10/13/20

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Alright Alright, Rump Roast, Bleep, DFib, Teasip, F150, Sex Panther, Aaarrrggghhh, Sound Machine, PowPow
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Kim Jung Ils x10 IC

Windmills x 10 IC

THA THANG:

Partner up with someone of “complementary skill” and line up with goal post on field.

P1: Carry coupon to 50 yd line and perform exercise, then make a lap of the field

P2: Bear crawl length of field until tagged by running P1

 P2: Carry block from 50 to opposite goal post and perform exercise, then make a lap of the field.

P1: Bear crawl from where P2 was tagged and continue until relieved by P2.

 Continue sequence flip-flopping bear crawls and crab walks through the following 5 evercises:

Blockees x10

Lunges x10 DC

Overhead Press x10

WonderBras x 10

Squats x 10

CIRCLE OF TRUST/BOM:
YHC announced the F3 Foundation Give2Give (a name that was much too easy to remember so thank you to AA for the memory bump) campaign and challenged the PAX locally by announcing a $1/$1 match in contributions up to $1,000 along with a burpee/$10 raised over $1,000

F3 Blood Drive: TBD.  Need indoor space if anyone knows of a location.

F3 Ten Year Anniversary, Cape Fear, NC: weekend of Jan 15

GrowRuck Alamo, San Antonio: weekend of April 9

YHC prayed us out

Coffeeteria followed for those that wanted the fellowship.

MOLESKIN:
Lots of mumble chatter to begin the workout.  Once again, at least three PAX were hood sliding into the warm up at just past 5:30 so YHC doled out 10 penalty burpees (3/late PAX rounded up).  Lots of chatter/questions/delay as YHC explained the partner circuit.  @AlrightAlright was bummed that there was a disincentive to bear crawl/crab walk quickly and repeated voiced his displeasure.  As PAX were staggered throughout workout chatter was muted although @Rump Roast was purposeful in giving me a capital “FU” some where throughout the beat down.  Huzzah!  I believe all teams completed the full circuit by time. 

Ring the Bell, School’s In – 9/24/20

COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, B cup, Gambler, Sweep (FNG)
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Kim Jung Ils x10 IC

Windmill x 15 IC

THA THANG:

Billy Madison workout – From the Exicon: Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade.  For best effects, perform routine on school grounds. Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam.  This concludes 1st grade.  Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps.  This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. 

Exercises were as follows with a lap around the stadium after each round:

Bonnie Blairs

Irkins

LBC’s

Lunges

Yeah Thrusts

Merkins (time ran short at this point so YHC called a jail break back to La Mad)

A…

Had a few minutes when we got back to the parking lot so we did some Homer to Marge and then 6” hold until time

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC had two workouts in mind for the gloom and decided on Billy Madison when Gambler introduced his FNG since it would be a more social/keep us together.  The running exercise combo got to the PAX and there was very little mumblechatter from the get go.  YHC recorded just over four miles and kudos to B Cup and Sweep for making it through a tough workout.  However, YHC determined us to be remedial students since we only made it through the sixth grade, but I was quickly reminded by PAX that the lap was in excess of a normal quarter mile.  So maybe we are just extremely thorough students.  Goal would be to continue training and see how much we can improve.

Another round of coffee? 9/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Sound Machine, Slushii, DFib
QIC: Oatmeal

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Kim Jung Ils x10 IC

THA THANG:

Modified four corners starting at playground and working around the park counterclockwise x 5 rounds increasing reps by original number each lap:

  • 5 pull ups bear crawl to large tree in NE corner
  • 10 squats; run to bleachers in NW corner
  • 5 derkins; backward run to SW corner
  • 10 Russian twists; sprint back to SE corner playground equipment

Omaha after 4 rounds to get in some TCB suicides starting at the far north end of Turtle Creek Blvd:

  • Start with a T merkin x1
  • Run to alley
  • Carolina dry dock x1
  • Bear crawl back to start; complete T merkin x1
  • Sprint to Villanova
  • Burpee x1
  • Sprint back to start

Repeato adding one rep (Omaha run for bear crawl in rd 2)

Mosey back to playground to finish

CIRCLE OF TRUST/BOM:
YHC prayed us out, and then talked a bit about opening up and being vulnerable with the PAX.  This is a key tenet of F3.  It also allowed YHC to plug, once again, the necessity of Shield Lock groups, but also open up about struggles at home with kids and general family life during Covid.    

MOLESKIN:
Random mumblechatter throughout workout especially during bear crawls.  YHC and Aaarrggghhh attempted to EH a park patron after a round of derkins but neither of us had a card so YHC pulled some out of the car during the next sprint.  Pullups are definitely a weak spot for most PAX since the beginning of Covid so it was nice to get in some quality lat work.