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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.

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A Return to KTT – 9/10/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Chairman Mao, DFib
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Mountain Climbers x10 IC

THA THANG:

Mosey to KTT for some timed ¼ BOMBS.  Caveat was that the average time for the 12 and the 6 had to under YHC’s declared time or 3x penalty Groiners for each second that we missed time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It had been a minute since we (I) had been on the Trail so I stuck with an oldie but goodie workout but added the time limits to which there was much chatter.  With the first ¼ limit set at 88 seconds, the PAX made time but times generally went up from there.  We missed on three ¼’s to which YHC issued penalty Groiners, however, we ran late on the return trip up the trail given YHC pushed for an extra ½ mile and two of the penalty sets were combined and performed in the parking lot when we returned.  A total of 39 penalty Groiners were assessed, but that was only because YHC allowed democracy to rule (and a fear of DFib having a coronary) when setting time limits.  A couple of IR’s were thrown in to give the PAX a blow.  Overall a good workout was had by all and DFeb made it back safe and healthy, even thanking YHC for the push!

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Running Round the Boulevard – 07/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sound Machine (FNG), Teasip, PowPow
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmill x10 IC

THA THANG:

Mosey to the Boulevard for some team running.  As generally happens when YHC Q’s a partner workout, we had an odd number of PAX so we split into a team of two and a team of three.  Using the Deck of Death on YHC’s phone, I chose a card and PAX completed the number and  exercise shown on the card.  Once completed, one PAX ran clockwise and the other(s) ran counter-clockwise and upon meeting completed the exercises again.  The lone caveat was that if the card showed reps of five or less, the PAX ran the big loop, anything greater than five was a small loop. 

Totals are as follows:

Burpees: 44

Squats: 18

LBC’s: 8

Merkins: 20                                                                                                          

We also hit just over four miles as well! 

CIRCLE OF TRUST/BOM:
YHC prayed us out (thanks to AlrightAlright for reminding me).

MOLESKIN:
I seem to remember that PAX wanted to run so I delivered (or perhaps that just came to me in a dream). We welcomed Sound Machine was EH’d by Classified (he received the credit since SM could only remember his name).  Once on the Boulevard, the thought of having to do multiple big loops to the flag pole scared even AlrightAlright, fortunately the cards were in our favor (something I wish would happen in Vegas) and we only had to run two large laps, however, the burpees kept coming up, which did not please the PAX.  A quick mosey back to the parking lot and we were finished!  Tclaps to Sound Machine for surviving and thriving in this workout, which was not necessarily FNG friendly, and he continued showing up following this workout as well!

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Extreme Couponing – 7/3/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sting Ray, Bleep, Slushii, B Cup, Draper
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmill x10 IC

THA THANG:

Mosey around park pointing out landmarks along the way.  PAX choice where to start, but object is to circle park carrying coupon stopping at each station to perform the following:

Field bleachers: offset walking merkins x5 DC

Northside sideline to goal post: Block lunges

NW softball field: Merkin groiner curl x10

SW softball field: Step up press x10 DC

Pavilion: Squat box thrusters x10

Repeato circuit when complete…

CIRCLE OF TRUST/BOM:
YHC completely forgot to pray us out.

MOLESKIN:
YHC put this together knowing it would be challenging to the PAX, but as always underestimated the pain involved.  I believe the step ups were the crowd favorite followed by the squat box thrusters!  Fortunately, there were no banged shins today!  PAX were indignant with YHC as I spent a good 10-15 mins of the workout EH’ing a passerby who, for the record, spoke to me first.  As an always accelerating HIM, I could not pass up the opportunity to spread the F3 gospel.  There was a question of whether today’s workout would be 45 minutes or an hour to which YHC offered an hour when the 45 minutes was up.  There were no takers, however I was challenged to take another lap to make up for my EH lollygag.  I asked for volunteers to keep me company and again was rebuffed.  YHC also apologizes for the COT lapse today!

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Round and round – 6/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PlusOne, Chairman Mao, Icebox
QIC: Oatmeal

AO: La Madeleine                 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Deep squats x10 IC

THA THANG:

Moseyed to the track.  It was closed.  Called an Omaha and we used the outside of the stadium instead.  Partner up:

P1: runs clockwise to meet P2

P2: runs counterclockwise to meet P1

Upon meeting PAX perform mekins x5, +2 each lap…until time

Continue around track where upon meeting partner, PAX perform groiners  x5, +2 each lap…until time

Mosey back to La Madeline parking lot for 6” leg hold until time (less than a min).

Total mileage ~4.15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went hunting last night for an old track workout and pulled this gem out of the dustbin. Not terribly exciting but mentally tough.  AA and Chairman paired off as a team and the threesome of PlusOne, Icebox and YHC hit the trail around GJF Stadium.  YHC had given the PAX a vote between groiners and burpees before they knew what we were doing. PAX voted groiners  without YHC having to cast the deciding vote.  Obviously, mumberchatter was pretty much nonexistent during this workout because of physical distance and PAX were gassed.  Team AA/Chairman made it through a round of 19 (96 merkins/groiners) while Team Icebox/PlusOne/Oatmeal made it through the round of 17 (77 merkins/groiners). 

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Fun in the Park – 06/11/20

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Life Alert, Slushii, Sex Panther, Draper
QIC: Oatmeal

AO: Burleson Park                
F3 DISCLAIMER & WELCOME: All present are familiar, but abridged version given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmills x 10 IC

THA THANG:
Mosey to SE corner of park

x25 Merkins
then to each successive corner of the park and complete

x25 Squats
x25 Peter Parker’s
x25 Carolina Dry Docks

Mosey to tennis courts
One-way suicide (i.e. facing same way entire time) with increasing groiners at each line
Mosey to wall for wall sit x 60 secs

Balls to the wall x5 (originally planned for x10 but much more difficult that YHC anticipated)
Back on the end line for OW suicide w/increasing burpees at each line

Mosey to parking lot for exercises below – bear crawl to next line between exercises
Hip slapper x10
Imperial storm kickers x10DC
Mickey mouse merkins x5
Superman x10DC

Mosey back to soft top for PAX choice Mary until time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
As is typical for YHC’s workouts (at least in his own mind) the workout was much rougher than it appeared on paper.  Mumble chatter commenced during the corner work but quickly dissipated once on the tennis courts and the groiners commenced.  The suicides slowly morphed into mall-walk suicides as the PAX and YHC hit E on the gas tank.  Balls to the wall proved to be a growth area for PAX.  Any additional reps would have provided some lucky plastic a nice South Pacific vacation!  Burpee suicide proved to be the regular crowd favorite, one that even YHC contemplated an Omaha.  Parking lot work introduced the PAX to a couple of new exercises and YHC sends his thanks to our resident safety patrol, Sex Panther, for suggesting that we not crawl across the entire parking lot given the construction crews coming to work.  Therefore, we went across only one section of the lot.  Some finish up Mary where I think Bleep took a nap with his legs at 12” above the ground.  The soft top is back open again, AlrightAlright has an old, familiar place to plant his Starbucky tailbone once again! 

We were all gassed when we hit time, YHC did his job!

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Curfew, what curfew?? 6/4/20

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Rump Roast, Shifty McCoy, Slushii
QIC: Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills x 10 IC

Deep Squats

THA THANG:
Mosey with coupon to field to commence Jacob’s Ladder starting with coupon merkins (10) on one end and coupon lunges on the other (1).  Drag coupon backwards 40 yards between sets. 

Omaha was called several sets in to change up the coupon drag to a 40 yard Cusak walk following the lunges.

PAX made their way to bleachers for a little modified DMcD of the following:

12 SC step and press ups (with coupon)

12 SC derkins on the block

12 SC irkins on the block

With the remaining time YHC, on the blind suggestion of Slushii, took the PAX to the tennis courts where we bear-crawl painted the lines of half a court.

CIRCLE OF TRUST/BOM:                                                   
YHC prayed us out.

MOLESKIN:

A bit unusual for a Thursday, but we met at Glencoe since there was a curfew in place in most of downtown Dallas and more importantly Park Cities where our normal Thursday AO is located.  The Katy Trail crew joined us for warm up and then sprinted out before the warm up was completed.  

For those of us remaining, the raucous cheers began almost instantly when I announced the coupon drags as part of our Jacob’s Ladder.  Several PAX quickly modified as there were moans about backs, knees and the like.  YHC somewhat acquiesced to the crying early on and Omaha’ed out of a block drag for one stretch and into a Cusak walk to save on some lower backs.  This Jacob’s Ladder was truly a crowd favorite! 

YHC instructed PAX to head to bleachers where we commenced a modified DMcD with the blocks.  Following one set, YHC turned Monty Hall (look it up millennials) and offered PAX more DMcD or what was behind Door #2.  Slushii took the lead and blurted out he wanted Door #2 so YHC took the PAX to the tennis courts where we had just enough time to paint the lines of half a court bear crawl style!

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BOMB’ing the trail…at a safe distance 5/7/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Stingray (late arrival)
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: All present are familiar

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmills x 10 IC

THA THANG:
AlrightAlright and I started on a mosey to Katy Trail.  Once at the trail, we commenced the following:

¼ mile

Burpees x10

¼ mile

Overhead Press x15

¼ mile

Merkins x20

¼ mile

Bigboy sit ups x25

¼ mile

Squats x30

10 count

Squats x30 and reverse the workout back up the trail

Remaining 3 mins spent with Mary!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
AlightAlright was quick to point out as the quarters started that these were harder than he remembered.  I think we both commented on the lack of sprinting we’ve had the ability to do over the last six weeks or so.  YHC thought on a few of the quarters that I would catch up to AA, but that was but a pipedream never to be realized.  As we made the turn on the trail we picked up a lagging Stingray who had arrived at the AO a few minutes late and correctly guessed we would be on the trail (never a safe guess with YHC), but it paid off for him as we was able to enjoy the BOMBS back up hill with us. 

I think it was unanimous that this workout gassed us beyond what we expected.  We need more speed work in our lives for sure!

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Go Run! 3/28/20

YHC changed things up with his Q. 

OYO workout (or grab another PAX but stay the requisite 6′) to bring back a little running into everyone’s life.

The Thang:
– 5 mi run (make it longer or shorter if need be based on pace)
@ each mile interval perform the following
x20 merkins
x40 squats
x60 Icebox palms out/thumbs up backward arm pulses (Hitchhikers)
Repeato, but goal is negative splits (i.e. each mile gets faster through the last one)

Modification: 1/2 mile interval for 2.5mi; 1.5x reps listed above

Mary when complete:
x20 flutter kicks DC
x20 heals to heaven
x20 side plank leg ups SC each leg
x20 sky pickles

 
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Get some fresh air! 4/4/20

PAX: PowPow (in person), AlrightAlright (in spirit from another AO), perhaps others that have not confirmed

QIC: Oatmeal

AO: Any nearby park

Tha THANG:

YHC continued his aversion to the virtual workout to give you all a chance to stretch your legs. Find yourself a park and get some fresh cool air. But remember keep your SPACE!

1/2 mi run
30 bear crawl steps DC 1-1, 2-2

x10 Squats
x10 Peter Parker’s
x10 American hammers DC
x10 Crowd pleaser merkins
x10 E2K each leg

1/2 mi run
30 crab walk steps DC 1-1, 2-2

Repeato exercises
Repeato run
Alternate bear crawls and crab walks with each run

Continue for one hour! Have fun 🙂

#stircrazy