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Lightning, Omaha, Omaha, Sweatbox set go!

COUNT-OFF & NAME-O-RAMA:
PAX: Jennay, AlrightAlright, Slushii, Bleep, Sound Machine

QIC: Oatmeal

AO: Burleson Park Parking Garage

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x15 IC

IST x15 IC

Windmills x10 IC

THA THANG:

Mosey down to bottom level for ascending BLIMPS.

Burpees x5

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

IST x15 DC

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

  Bear crawl up two ramps (walk back down one to stay out of lightning)

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

Plank Jacks x25

  Bear crawl up two ramps (walk down stairs a level)

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

Plank Jacks x25

Squats x30

Mosey down stairs to bottom level

Grab coupon, fire brigade back up stairwell

Mosey back down stairs

Crawl bear up ramp

Crab cakes x10 DC

Crab walk down ramp

Carolina Dry Docks x 10

Reverse lunge walk up ramp

Backward run down

CIRCLE OF TRUST/BOM:
YHC prayed us out. 

MOLESKIN:

A late lightning Omaha moved the workout from Phelps’ front yard to the Burleson parking garage and YHC volunteered to take the Q since Phelps was homebound.  YHC limped his way to the garage with an achilles injury and awaited AlrightAlright who texted at 5:25 that he was en route coming in hot from FPH via Phelps front yard.  Sound Machine also via Phelps front yard, came in Tokyo sliding.  AA & the Subaru mafia were smart and parked in the garage.  We started a little late  and YHC brought out the AA special workout with no running and plenty of bear crawls since his achilles began giving him fits after KTT last week.  Mumblechatter was varied and I spent some quality time on the ramps with Jennay!  

Proud of the men that braved the parking garage this am!  We must have forgotten that lightning is a good excuse to fartsack!

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • McKinney workout May 22 @ 0700, Bonnie Wenk Park.  Need volunteers to head up with YHC
  • Say your goodbyes to Band.  The plug is being pulled on May 31.  Pick up the Slack!
  • F3 Golf…
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Sandbags & Coupons

COUNT-OFF & NAME-O-RAMA:
PAX: DFib, TikTok, Rump Roast, Sound Machine, Chairman Mao, Jobu, Shifty McCoy, Phelps, Siesta, Plus One, Big Tex

QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 9 IC

Stop x5 penalty burpees for not being “in cadence”

SSH  x10 IC

Squats x10 IC

Little Orphan Annies x10 IC

THA THANG:

Count off by 4’s and split into three teams.  Each man took his coupon and each team grabbed a sandbag from YHC’s trunk.  Sandbad must not touch the ground throughout the workout.

Mosey to the Pit of Dispair carrying coupons and sandbag.  Teams getting there first get rest.  Team in the six gets no rest.  

Modified DORA in the pit.  Each PAX must complete the following:

  • x50 merkins
  • x100 squats with coupons
  • x150 flutter kicks with coupons

Teammates rotated through following until exercises above are completed by each PAX:

  • Box jumps up big steps
  • Wall sit with sandbag
  • Cusak run up and down small stairs

Mosey to Turner Quad around the corner to commence a team crab walk relay with sandbag on the belly.  Each team makes one lap with sandbag trading as necessary while other team members alternate lunge walks and Cusak walks around circle.

Mosey back to park

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and gave some other inspiring soliloquy that would have gotten an eyeroll or two from Icebox if he was in attendance.   PAX bolted quickly to grab Bubba’s before many returned for the 2.0 workout.

MOLESKIN:

Mumblechatter was varied.  There was a ‘new and improved’ (???) Rump Roast present.  While he did refer to YHC several times as Cadre Oatmeal for the GrowRuck approach to the workout, I never got an ‘F*** You,’ only a “This is great, we should do more workouts like this again!’  This almost caused YHC to grab his block and go home in disgrace and shame.  Overall some complaints, but the PAX were resilient and showed great toughness.

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout following at 0900
  • McKinney workout May 15, May 22 @ 0700, Bonnie Wenk Park
  • F3 Golf
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El Beatdowno de Cinco De Mayo

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Slushii, Bleep, Sweet Baby, Gambler, Phelps, Rump Roast, Supercuts

QIC: Oatmeal

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slaughter Starter (courtesy of AA) – 20 burpees

+5 more burpees for Supercuts tardiness

IST x10 IC

SSH x 10 IC

Windmill x 10 IC

THA THANG:

Striders across field and back

Bear-crawl Bataan across field.  The Six bear crawls to the front, performs five merkins, five squats and holds Al Gore until passed by next PAX.

Mosey to the north end of Turtle Creek and partner up to commence a Dora in celebration of Cinco de Mayo:

 

M – Merkins x100

A – American Hammers x150

Y – Yeah thrusts x200

O – Overhead claps x250

Mosey to the bleachers for mucho ejercicios

Chesto:

Merkins x10

Werkins x10

Diamond merkins x10

Irkins x10

Derkins

Legos (Piernas):

Squat x10

Lunge x10 SC

Mexican jumping squat x10

Bonnie Blairs x10 SC

Clay Makers x10 SC

Abos (Estomago):

Rosalita x10

Flutter kicks x10

Heels to heaven x10

Low dolly x10

LBC 10

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and implored the men to seek out another man of similar age, values, stage of life and connect. Shield Lock groups are there to increase accountability and discuss real issues that we face as men. YHC has formed a Shield Lock with F150, Phelps and DFib and will report progress as we develop deeper relationships and get into meatier issues (

MOLESKIN:

AA’s Slaughter Starter was not a crowd favorite as YHC asked him to take over the warm up so I could quickly grab my weight vest after being shame goaded into it by Slippy & AA.  Slippy wowed the crowd by announcing he was wearing 50lbs in his vest to start the workout, however I think he quickly reassessed once we started the workout.  Mumblechatter was varied throughout.  Rump Roast accused YHC of not knowing what he was doing during the “mucho” exercises, but as I recall I was spent at this point.  

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout: May 8 @ 0900
  • McKinney workout May 8 @ 0700 
  • F3 Golf
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Doomsday Clock 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Nicky Roth, Rump Roast, Jobu, Big Tex, Whoops, Sound Machine, Sally, Agnes, Nate Hartman (FNG/Boggle), Isaiah, Pow Pow, Siesta, Bleep, Ina, Dirtbag, Draper, Avril, Special Sauce, Ant Man, Classified
QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x15 IC

SSH x 20 IC

Windmill x 10 IC

1 penalty burpee for Ant Man’s tardiness

THA THANG:

Mosey to Quad for the Doomsday Clock for approximately 40 minutes:

Making use of the 12 spokes (sidewalks) out from the fountain, YHC had PAX perform the following rotating around each spoke like clockwork. 

  1. 10 Pam Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, performed burpees x station number (total of 78 burpees) and ran back to fountain (hub) to start next station.  An exception was made following gorilla squats and OH presses, where PAX bear crawled the length of the spoke and back.  

CIRCLE OF TRUST/BOM:
YHC prayed us out.  YHC challenged the PAX to seek the input of each of their M’s about F3.  There has been a theme lately from several of us whose M’s have not held F3 in the highest regard for various reasons, which means that we and much more, I, have failed to properly bring back the tenets of the life-changing organization back to my home.  I challenged the PAX to bring back the feedback and vowed to create more 2F events that include the M’s and 2.0’s as we begin to emerge from Covid prison.  

MOLESKIN:

YHC had the thought to roll this oldie out after not having completed it in over a year.  Many new PAX that had not felt the burn of the Doomsday Clock so why not!  PAX were spread around the circle and YHC heard several conversations (this tells me there is much more effort to be put forth if one can carry on a park walk chat).  YHC received several complaints and groans, but only one emphatic “FU” from Rump so I will assume that he is getting stronger and the workout isn’t a cake walk since it seemed to gas most everybody else.  TClaps to Classified and Special Sauce.  Classified kept a weight vest on the entire time.  This workout sucks without added weight.  Sauce brought a speaker and playlist with minimal notice.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • Carry the Load Memorial Day ruck – details will be forthcoming
  • F3 Golf…
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MRM/DT

COUNT-OFF & NAME-O-RAMA:
PAX: Swiper
QIC: Oatmeal

AO: FPH

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:

Swiper ran 5 miles

YHC rucked a little less than 3 miles

CIRCLE OF TRUST/BOM:
YHC prayed us out.

OLESKIN:

None since we were no where in the same vicinity.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Salty Dogs

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Slushii, Bleep, Broadway Joe, Agnes, Sound Machine, Big Tex
QIC: Oatmeal

AO: Burelson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15 IC

IST x15 IC

Overhead Claps x20 IC

Windmills x10 IC

THA THANG:

Mosey to softball diamond

1: Farmer carry both coupons, abyss merkins x5 at each base

P2: Run big loop

x2 for each partner

11’s

Curls x1 at west end tree

Triceps x10 at east end tree

Cusak walk between exercises 

  • Coupon comes down on walk or hits ground anytime x3 man makers
  • Rump Roast throws coupon x5 man makers

Mosey to tennis courts

Suicides: long to short.  Squats at each line starting x10 and counting down at each line

x2 full-length suicides

Mosey to soft top for some Mary

Reverse plank pounders w/ coupon on belly x10

LBC’s with coupon x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Wow, what a salty group this morning.  Workout started very mundane with the farmer carries/abyss merkins although I did get a personal “FU” from Rump to kick start the morning as we were rounding second!  Once we transitioned to the 11’s the real fun started.  The moans and groans started almost immediately with the first round of Cusaks and it went downhill from there as YHC exacted punishment if blocks were lowered during Cusaks and after what seemed to be half the PAX dropping their coupons after the first Cusak walk, YHC added more punishment for each block that hit the ground.  Finally fed up with the pain, the Salt King of the morning, Rump Roast, began to give the PAX lessons in shot putting as he routinely heaved his coupon to get a rest from carrying it overhead.  This elicited many choice words from the PAX as the man makers began to add up.  YHC ended the pain early and we made the mosey to the tennis courts where I practiced some reverse psychology on the PAX by allowing them to vote on whether to continue using the coupons.  The vote went in favor of continuing so I allowed them to drop the coupons and we proceeded to our suicides sans coupons.

The running was foreign to most of the West Siders but they adapted to the small amount that YHC presented.  Overall, it appears the workout was a favorite…especially on the Rump Scale.

ANNOUNCEMENTS:

  • Patriot Challenge 
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Lindsley on Ice

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25 IC

IST’s x 20 IC

Snow pickers x10 IC

Run to playground tree and back

THA THANG:

BOMBS x2 starting at pavilion with burpees x5  and then running to each of the four ‘corners’ of the park to do each of the other four exercises (overhead press x10, merkins x15,  big boy sit ups x20, squats x25).  Ran to tree and back between BOMB sets.

Using trees on NW side of park:

Lunge walk to first tree

Backward lunge walk to next tree

Backward run two trees

Repeato to end of trees

Suicides using every other tree as turn

Lunge walk routine back to pavilion

BOMBS routine x2

Superman x 10 (to achieve maximum shrinkage)

Snow angels x5 to wrap

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Started off a trio and after a victorious battle with the snooze button, Meatball joined about halfway through the workout.  Another cold morning in the snow and YHC appreciated the presence of the Lindsley Crew (Siesta was noticeably absent after I called him out the day before).  Very little mumble chatter as our Texas blood is still much too thin for this type of weather.  Speaker would have come in handy this morning!

ANNOUNCEMENTS:

  • Patriot Challenge 
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Groundhog Day!

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmills x10 IC

THA THANG:

Run a small lap to the north goal post across field, around the south goal post and back to pavilion

Complete the following:

Step up press x5 each leg

Curls x10

Squat Thrust x10

Man Makers x10

Run same lap around goal posts stopping at north end to do merkins x10

Repeato…because it’s Groundhog Day.

MARY:

Legs 6” holding block

Flutters 

Penalty man makers x5 since several PAX dropped feet to ground

Try again: Legs 6” holding block

Rosalita

Low dolly, relax

No blocks:

Heels to heaven

LBCs

Various planks to close out

IRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today.  Perhaps I should have warned PAX to take care of their Starbucky shoulders.  Following the shoulder comments were the complaints of back pain.  I can provide the number of a good sports chiro!  Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony.  YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today.  PAX were relieved until they figured out YHC was serious about holding feet at 6”.  Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer.  I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!

We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy! 
ANNOUNCEMENTS:

  • Patriot Challenge started yesterday.  Get signed up and log your miles!
  • 4x4x24 this Friday!  Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Synchronized DT

COUNT-OFF & NAME-O-RAMA:
PAX: Slippy
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA & THA THING:

2x 2.5mi lap


CIRCLE OF TRUST/BOM:
Skipped due to deluge and lightning.

MOLESKIN:

Slippy warned YHC that the skies were threatening.  YHC said we could Omaha if there was lightning.  Lap 2 the skies unleashed their fury.  We were too far in when the lightning started to turn around.  Finished the 5 mi and parted ways quickly!

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Friday Fun @ Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Siesta, Teasip, Dirtbag, Meatball, Big Tex, Icebox
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x 15 IC

Mosey

SSH x 15

THA THANG:

Coupon mosey from park down Shadyside, stopping midway for a continuation of warmup with SSH.  Continued mosey to the People’s Hill.  

Murder Bunny up hill, walk back down, 10 irkins on the block

Sprint up hill, jog down, 5 burpees

Repeato

Mosey to empty lot off Shadyside for a Jacob’s Ladder

Cusak walk/rifle carry about 25 yds

6x-1x man makers

Cusak walk back 

1x-6x flutters with block

Mosey to Lindsley & Tennison Memorial intersection

Sprints to Blair and jog back

Winner: x3 coupon curls 

Loser: x10 burpees

All others: x7 coupon curls 

Repeato x3 subbing in some OHP’s and burpees as YHC saw fit.

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking the good Lord for the physical ability to get up and out, men of F3, accountability, and that we may have an impact on our families, communities and workplaces.

MOLESKIN:
YHC had a brilliant idea last night.  How would Murder Bunnies work on the People’s Hill (so named until we get a better nickname)?  Well, this morning the PAX found out (I also found out who reads the preblasts).  Tclaps to Teasip who correctly guessed why we were heading to the hill with coupons.  I know, tough one to figure out.  YHC quickly began to feel the love from the PAX with all the grumbles that followed the revelation.  However, several PAX commented that the MB’s up the hill weren’t that bad and in fact, the block helped pull them up.  This was not repeated going up the second time!  However, this stimulated the workout sadist in me and who knows what I will brew up to top it.  The Jacob’s Ladder further ingratiated YHC with the PAX as several commented that YHC was putting them through the Cusak hell to prepare for his trip to GrowRuck Alamo.  YHC responded by inviting the PAX to join!  A few sarcastic comments were uttered with the announcement of sprints up Lindsley insulting YHC’s ability to judge distance because of one small miscalculation when we completed our inaugural run up that hill.  Again, I will remember this in the future to really inspire the PAX.  With each sprint, the winner was rewarded with fewer reps and the loser paid a penalty, but was allowed to start the next sprint off the “Ladies Tee” aka head start.

ANNOUNCEMENTS:

1) F3 Golf

2) CSAUP – 4x4x24 in February

3) Patriot Run “Run Ranger Run” in February – get signed up!

4) Q source lunch today – Ozonas @ 11:30am

5) TID 18k – March

6) Grow Ruck San Antonio – April — COMMIT!

7) PEP clothes donation – BRING  TO JAN 30th WORKOUT