Author: rump roast

Date: 9/19/2019
Temp: 77 – felt like 70!
Weather: Amazing, noce and cool with a slight breeze

Count-off & Name-O-Rama:
PAX:  Sweet Baby, Sex Panther, Ultra, Ambercrombie, and one Willy Loman Oracle from Houston 
QIC: Rump Roast

AO: Burleson Park 

Disclaimer: Given

Intro/ Warm-o-Rama  
SSH’s x20 IC
IST’s x20 IC
Cotton Pickers  x10 IC
Ranger Merkins x10 IC

 Mosey to Track:

Meet up with “the runners” and joined them on a warm-up lap around the track. 

Tha Thang:  

I had a little plan in place to casually “bump” into #TheRunners this morning after warm-o-rama. Teasip met us at the track for a mini-convergence with the F3 Deck of Death. We would draw a card, do the exercise and then, The Runners would follow that with a running section. Second Choice Thursday being all about alternative choices… We had the option to run with Teasip and the gang or stay and draw another card and do that exercise until the last runner was in.

– Uptown crunch x12, followed by a backwards run || We drew high plank for 90secs. which was about perfect for one lap (Noted that Sweet Baby abandoned 2ndCT to run this round)
– Lunge walk 100m, followed by running two laps (which Aaarrrggghhh smartly realized is half a mile) || We drew Burpee’s to which I informed the guys we should be able to complete roughly 50 vs. 1/2mi. and I believe I got to 48 I noticed Sweet Baby stayed this round!
– 6 Bonnie Blairs, followed by a lap of running 100 m, shuffling 100m, backpedaling 100m and shuffling the last 100 m || Believe it was side squats next. Not knowing exactly what it was we did side lunges. it sounded easy till about halfway through when they got really hard.
– High knees for 100 m and 9 Ranger Merkins,  then we moseyed back to Burleson for some Mary…

Mary:

Fluter Kickes x15 IC
Penguin Crunches x15 IC

Circle of Trust/BOM: YHC prayed us out

Moleskin: Waterboy a friend from Houston F3 linked me up with Oracle since he was visiting and he could not have been any closer. After talking him into showing up to the “non-running” AO he kinda got screwed on that deal. I was here scratchin’ my head around 920pm and had always wanted to plan something with the other AO on Thursdays. With a few back and forths via Band, we had it all figured out and would “bump” into each other at the track around 0540 the next morning. After our warm-up, we moseyed to the track and it was perfect… It wasn’t until we were actually on the track that some of the Pax we’re like “Hey… Is that??? Teasip… Arrrrrrgggghhhh… Sally… What the heck?” and a little unexpectedly we joined them in a lap around the track. Then Teasip and I let everyone on the deal. I like how Sweet Baby ran one extra lap around the track and then decided to stay with us! Also, Sex Panther, pulling the burpee card and trying to run at the last second! I’m pretty sure Ultra hated EVERYTHING after warm-o-rama, which lets me know I did a decent job. Mumble chatter was plentiful but largely spread out across the track and the 2 different groups but I remeber giving Sally a hard time more than once. I think overall it was a good beatdown with enough running or not! Thanks to the Pax for keeping time for the group, we finished right on time. #RumpandCo. #2ndCT #choices

Announcements:
1. Q Source tomorrow at 11:30. Preston Center2.
#2ndF golf event October 5. Talk to Sex Panther if you plan on attending
3. CSAUP Nov 1  

COUNT-OFF & NAME-O-RAMA:
PAX and QIC: Rump Roast and Sally

AO: Caruth Park
Weather: A little humid but a glorious day with lots of neighborhood UP walkers
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
– SSH’s x20 IC
– IST’s x20 IC
– Cotton Pickers  x12 IC

Mosey to the Tennis Courts

THA THANG:
According to Rump:

Dirty hook-Ups x10 IC

Run DMC’s
x20 Diamond Grip Merkins (then a lap around inside of courts)
x20 Merkins (then a lap around inside of courts)
x20 Carolina Dry Docks (then a lap around inside of courts)
All to the sounds of “My Addidas” and “Kings of Rock”

Suicide (long to short)

Bear-way to Heaven 

According to Sally:

Quick Mary pit-stop:
Low Dolly’s x 20..
Straight into 6-inch hold (~15 seconds)..
Straight into flutters IC x 10 (double-count)

Burpee Suicide

Burpee Dan Run the Gamut style:
Line up on the baseline.
Burpee Dan down to the other end, one lunge before doing a burpee
Burpee Dan back to the other end, two lunges before doing a burpee
Burpee Dan back down, three lunges before doing a burpee
Burpee Dan back to the start, four lunges before doing a burpee

Feelin’ Crabby:
Crab cakes IC x 30
Crab walk down to the other end of the court

Mosey back to the parking lot

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
According to Rump:
Well, Sally and I co-Q’d a work out and we were the only ones there! Haha I immedietly tried to convince him we should just call it a day and head to Bubba’s! He wasn’t having ANY of that…. So I got us rolling with our normal warm-O-rama and a mosey to the tennis courts. I’ve determined that my speaker isn’t loud enough once Sally’s speaker drowned out the chirping birds and Grandpa’s whistling! For a seventh work out in seven days I agree it was just right. Mumble chatter was good stuff. 

***

According to Sally:
Both Rump and Sally brought a speaker to play rap, and while this was indeed useful/motivational, the large amount of UP walkers/runners made us conscious of our volume level and curse words at 0730 on such a lovely Sunday morning.

We had both planned Bearway to Heaven, so Sally’s Q was modified to the Burpee Dan Gamut. Which was not fun. But at least we started with the one lunge and ended with 4, and not the other way around.

The mumblechatter was pretty solid – when one of us wasn’t counting we recounted stories about a multitude of topics.

Overall a solid start to the morning, set a great tone for the week.

ANNOUNCEMENTS:
1. Ramping up a ton of workouts and other meetings this week – QSource, Happy Hour on Friday, EC’s for both the Marathon and CSAUP/Ruck.

Date: 8/7/2019
Temp: 78 – felt more like 88
Weather: Humid but still, a repreave for Texas in August

Count-off & Name-O-Rama:
PAX:  Special Sauce, Sex Panther, Coach K, “Willy Loman” Paper Cut, F150, Ina, Stingray, Sweet Baby, Alright Alright, Ice Box, Sally (that Girl), Dr Suess (War Baby), Draper, Powpow, 
QIC: Rump Roast

AO: Caruth Park 

Discaimer: Given

Intro/ Warm-o-Rama
I’m still going with the Coach K “Dynamic Warm-up” from Glenco since we covered aprox 3/4mile during the warm-up portion. I like this @Coach K

– SSH’s x20 IC
– Rump Roast Challenge PAX choice 50burpee’s or run the park .5mi
– IST’s x20 IC
– Mosey to Brin Mawr 
– Cotton Pickers  x10 IC

The Thang:
Mosey Down Brin Mawr far enough out of traffic:
Ascending Curb Crawl (1 Derkin then bearcrawl across the street and 2 then back to 13 = 91 Derkins ttl) 
Mosey to Amherst 
– 20x LBC’s OYO, slow and get your shoulders up
Mosey Snider Plaza by the Shell Station
– 20x Lunges DC OYO – (I 86’s these for time)

B.O.M.B.S
Partner up – P1 runs while P2 exercises
B – 50x Burpees
O – 100x Over head claps
M – 150x Merkins
B – 200x Big Boy Sit ups
S 250x Squats

0620 start the mosey back to Caruth, plank or pick up the six (me) until “all-in”

Finished with 3min of Mary – Sally called the box cutter (x8) and Paper Cut went with 10 WWII/Big Boi sit ups OYO to finish us just before we hit 0630

Circle of Trust (CoT):
Rump prayed us out

Playlist:
No tunes today

Moleskin:
I had “Q block” yesterday… If that’s a thing? But was a little anxious this morning and got to the park about 25mins early. A few minutes in I see Draper jogging by. He came over and spilled the beans that he’d been falling behing on his “Queen” last week so he was putting in some EC on his own this morning. Then before you know it I see another guy I don’t recognize walkig up to my window. A new guy with a funny acent (I’m SURE he was thinking the same!) I found to be a Willy Loman from Seattle that had come with his parents just to visit Dallas and picked his location based on being able to hit a workout with us. T-claps to Paper cut for traveling with his folks and getting out to visit some fellow brothers in the gloom. 

So, the “Rump Roast Challenge” isn’t so fun when NOONE stays and does burpee’s with you! I think the burpee’s are harder and I may have to find a new way to #accelerate some of you. I think I have an idea or two…

After only doing the SSH’s I heard some grumbling as the PAX ran off about not doing IST’s and tht they’re “supposed” to be second. I like keeping them on their toes! Lol. I’ll also mention that after doing 50 burpees and going almost immedietley into IST’s… At #7 I didn’t believe I was going to make it to 10. I still don’t know how I made it to 20. Then to mosey right after… I’m still trying to catch my breath! 

@Sally gave me a hard time before the work out sarcastically asking if “we’re going to run 4-5mi today?” Then something about doing “400, 500, 600, 700, 05 one thousand Merkins in a row?” I told him about 3miles and i don’t think he believed me… After he said we were just over 3mi. You guys may make ole Rump somewhat of a runner before this is all said and done! I felt like it was a good beatdown this morning and got lots of good feedback after at the 2nd weekly weigh in. 

Announcements:
– Q Source TODAY @ 1800, Chick-Fil-A on Hillcrest
– Q Source Friday @ 1130, Preston Center-ish
– 2nd F this Friday Aug, 09 at 1700 at Inwood Tavern and then 1900 at @Ultra’s back patio, @Powpow confirmed M’s are invited! 

Date: 8/1/2019
Temp: 82
Weather: Humid but nice for August One

Count-off & Name-O-Rama:
PAX:  Ultra, Capsize
QIC: Rump Roast

AO: Burleson Park

Discaimer: Given

Intro/ Warm-o-Rama
I’m calling this the Coach K “Dynamic Warm-up” from Glenco (7/10th of a mile covered)
IST x 20 IC @ the park
– mosey down University to Airline Dr. and up to Daniel

SSH x 20 IC @ the lil’ corner garden
– mosey down Daniel to Dublin

Ranger Merks x 20 IC @ NE corner of park
– mosey onward to Boedecker and back towards University

Dancing Bears x 10 IC @ corner of Univ and Boedecker
– mosey back to park

Now that we’re properly warmed up…

The Thang:
Started with “The Wheell of Merkins” x7

 – 100M = across the field and back

Cards pulled in pretty close order – 17x Derkins, 300M sprint, 18x backward lunges (DC), 14x Heels to Heaven, 18x  Merkins, 19x Low, Slow Squat, 100x arm circles, 20x decline Merkin, 25x Merkins, 400M sprint, 200M sprint
***PAX decided that YHC needed to do a better job at shuffling the deck)***

Finished with 2min of Mary – WWII Sit ups till clock hit 615

Circle of Trust (CoT):
Rump prayed us out

Playlist:
No tunes today

Moleskin:
 For a moment I thought it was going to be Ultra and myself then Capsized rolled up on us during SST’s (I actually meant to start with IST’s to be crazy but am so “preprogrammed” I did them in order) right before we moseyed off. Ultra commented that he thought it was “no running”. I would say i try to make it a normal boot camp, we covered about 2.25mi today plus exercises and kept an good pace and still found time for a little mumblechatter. Ultra told YHC I looked like I have “slimmed down 50lbs”, I told him I wasn;t sure if I should take that as a compliment or insult!?!? The sprinklers came on so we had to omaha the running and used the parking lot across the street down and back x2 for 400M… on the 200M we did down and back, then for the 300M we did a down and back and picked up the six. It was a great beatdown but we do need to shuffle them better next time. To YHC’s credit, they watched me and then @Ultra cut the deck. ALL HIS FAULT! 
Speaking of all his fault we did count off or do the name-o-rama! Shame on me

Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F this Saturday Aug, 03 at 1900 at HG Supply for a co-birthday party for Sally, Rump, and there was one more person with an upcoming B-day

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Oatmeal, Sally, Sex Panther, Sweet Baby, Plus One, and the one and only Chairman Mao (pulling in about 80 burpees in)
QIC: Rump Roast 

AO: Burleson Park #thefitnesstest #55minutes
F3 DISCLAIMER & WELCOME: Given
Weather: 74 degrees and sunny but not hot!

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
The Fitness Test

MARY:
Included in the package deal

CIRCLE OF TRUST:
YHC prayed us out 

MOLESKIN:
The PAX knew that it was a birthday beatdown for the Rump-ster’s 44th! I believe the cat was out of the bag and most everyone but @Draper knew we were doing the fitness test.  YHC was still determined to beat my benchmark score on the last “faulty” Fitness Test. I thought what better motivation than to have the whole group do it with me on my special day! There wasn’t a ton of mumble chatter with everyone racing the clock. It was @Drapers first go at this one and he seemed SUPER excited. As eluded to in the preblast there was a fancy water cerveza salute. I took a moment to thank the guys for coming out and sharing my day with me and getting better. YHC has been coming out since last October and when I started I couldn’t run 200yrds much less complete the Fitness Test. Even with 20yrs of living in Dallas, it’s a hard place for even the most social guy to make solid friends and in less than a year I have an entire group of buddies I can depend on. I told someone last week that asked me “does it get easier?” – My response was that it doesn’t get easier, we get better! Keep showing up gentlemen.

PLAYLIST:
I got DJ @Ice Box’s birthday playlist, copied it to Google Play, and added a few more Bday favorites! – https://play.google.com/music/playlist/AMaBXymmrisC3nZVFMnzOyyqzhihayYlUg7iyz8EEBtxof19pBWBxxtruhy3kFQtPKFdH-sn46xPS5nUFfXTIBs85n6Yvy8vKw%3D%3D

ANNOUNCEMENTS:
1. Q-Source next week Wednesday (1800 @Chick-fil-a on Hillcrest) and Friday (1130-ish and Preston Center-ish)
2. Second F – @Pow-pow and @Draper are hosting the UFC fight this evening at Pow-Pow’s house
3. @Oatmeal and @Sally Q’ing a CSAUP meeting Thursday 0930 at Dream Cafe on Mockingbird / Abrams

Date: 6/20/2019
Temp: 75
Weather: Clear with just a few pillow sized clouds. Moon was still out bright, it was awesome!

Count-off & Name-O-Rama:
PAX:  Sweet Baby and Stingray
QIC: Rump Roast

AO: Burleson Park / Dallas Hall

Disclaimer: Given

Intro/ Warm-o-Rama
IST x 20 IC
Ranger Merkins x 16 IC
SSH X 20 IC
Dancing Bears x 10  IC
Cotton Pickers x 10  IC
Mickey Mouse Merkins x 10 OYO

Mosey to Dallas Hall stopping along the way for “Wheel of Merkins” and stopping again for some Rocky Balboa’s x20 IC (Tip: remember to turn off your speaker after Q’ing, double check it’s charged the night BEFORE you’re going to use it) YHC’s speaker was dead and as I figured this out I forgot all about 2 stops I had planned, we moseyed all the way to Dallas Hall)

The Thang:
Right out of the @Special Sauce playbook we did the BALBOA using a modified version. We around the fountain and since there were not enough for teams we modified on the count.

BALBOA
Partner up, P1 runs around the fountain, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward) I Omaha’d tp 100ttl 50x each direction… Shouldn’t have
LBC’s (150)
Big boy sit-ups (200) – Omaha’d to 100 for time
Overhead Claps (250) – Omaha’d to 100 for time
American Hammers (300, each side is one)  – didn’t get to these due to time

Moseyed back to Burleson for CoT (Was going to stop along the way for “Dirty Hook-ups” but didn’t have time).

Circle of Trust (CoT):
I took a moment to talk up and do my version of “selling” the 2 PAX on coming out or at least reading along with Q-Source that it’s a very cool curriculum that I feel safe saying we’ve all been interested in and feel as if we’ve taken something away from it. Leadership training… Part of getting better and Living Right! Stingray is having his VQ a week from today at Second Choice Thursday, let’s get some guys out to support him, the Katy Trail will still be there “next week”! 

Playlist (Also provided by @Special Sauce):
Rocky F3 – By Brian Mack
https://open.spotify.com/user/brianmack28/playlist/2DEqMLPH0yLotTITtrMVcY?si=ddpWqgaKRFecDlstyDI9gQ

Moleskin:
There was too much, I was feeling gassed, lethargic, and overall just lack of “umph” this morning. Seeing two bright faces out there with me helped but then, disaster struck with my portable speaker not being charged, it threw me off. Then, I shouldn’t have Omaha’d the arm circles – 100 was too easy.  We (meaning me) didn’t run hard enough in between sets. I felt we were all a little lazy in some of our transitions and chit-chatting rather than putting in work. It was a good work out none-the-less but I feel like the 3 of us could have pushed harder.  I tried to impart my “sage wisdom” on @Stingray for his VQ next week.  I told him OYO is your friend, prepare more than you think you’ll need and still add Mary JiC. 

Date: 6/13/2019
Temp: 67
Weather: Glorious!!!

Count-off & Name-O-Rama:

PAX:  Chairman Mao, Sweet Baby, and Arrrgggghhhhh
QIC: Rump Roast

AO: Burleson Park

Intro/ Warm-o-Rama
IST x20 IC
Ranger Merkins x 16 IC
SSH x20 IC
Dancing Bears x10  IC
Cotton Pickers x10 IC
Mickey Mouse Merkins x10 OYO   

–>Mosey to east side “Wheel of Merkins”  x12 IC each position 48 total
–>Mosey to the southeast corner of the parking lot north of the park for “Prayer         Squats” x20 IC

The Thang: 
*Ascending Curb Crawl
Bear crawl to the opposite side, turn & 1x Derkin
Crawl back & complete 2x Derkin to 15  OYO

*Bolt 45’s
Full stand down to 1/2 squat x15 IC
1/2 squat all the way down back to half x15 IC
Full squat x15 IC 

*Dirty hook up.  IC x10
Plank facing the wall. 
        1. right hand up
        2. Left hand up
        3. Right hand down
        4. Left hand down.

*Lt. Get-ups
Two leg lunges fwd then a prison get up across the field to finish us out

Circle of Trust (CoT):
Thank you to the PAX that continue to show up on Thursdays #2ndCT to give us an option other than running. I know a lot of you like to run and while I can’t fault that, we would love to see you work a Second Choice Thursday in from time to time. The feedback I’ve received is that there worth coming out for.  T-Claps to Sweet Baby and Chairman Mao for continuing to show up and show support. Rump prayed us out.

Playlist:
Google Play – Cardio Hip-Hop
https://play.google.com/music/r/m/L32yrfpurbl35etin6vdhf7tcxu?t=Cardio_Hip_Hop

Moleskin:
 Today was about getting better… We did more reps of Ranger Merkins,  more Dancing Bears, more Mickey Mouse Merks, more reps on Wheel of Merkins, more reps in Ascending Bear Crawl, and added the Dirty Hook-up and Lt. Get-ups to the mix. Gotta say those Lt. Get-ups and Bolt 45’s ain’t no punk! It was a light run day even for a Rump work out but we got in the extra chest and arm work today. Noticed that the 5am tennis players at Burleson is the same hippie looking dude from Caruth on Wednesdays. We only needed the courts for the Dirty Hook-ups so they shared one side with us. It was a pretty uneventful workout. The extra reps on the Ascending Bear Crawl kept most of us to grunts, moans, and heavy breathing! Chairman got there and did some EC on his own and then also walked/moseyed home. For the FIRST time, I remembered to take a picture and due to technical difficulties, they were lost. 

Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F next TOMORROW, Friday 6/14 location seems like it’s going to be Ozona’s 
– OMAHA on the Ft. Worth work out for tomorrow. Alright Alright is out-of-pocket so we’ll be meeting at Le Madeline on Mockingbird at 0430 for anyone wanting to carpool and go work out in Ft. Worth.

Date: 6/6/2019
Temp: 71
Weather: overcast and some sprinkles to start us off

Count-off & Name-O-Rama:

PAX: Sex Panther, Special Sauce, Gold Digger, Chairman Mao, and Pow-Pow
QIC: Rump Roast

AO: Burleson Park

F3 Disclaimer & Welcome: Given

Warm-O-Rama:
SST x20 IC
Ranger Merkins x16 OYO
IST x20 IC
Dancing Bears x10 IC
Cotton Pickers x 10 IC
Mickey Mouse Merkins (WDW) x 8 OYO

– Moseyed to the east end of the park for “Wheel of Merkins” 10 count, 40 total
– Sprinted across the field to the tennis court Prayer Squats x25 IC
– Partner Shrugs x3 set each 12 reps each set

Tha Thang:
BearPees
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across the tennis court
2x Burpee + 4 step/count Bear Crawl across the tennis court
3x Burpee + 4 step/count Bear Crawl across the tennis court
4x Burpee + 4 step/count Bear Crawl across the tennis court

– Sprint back to the far east end of the park

Modified, backwards, Lazy Dora
(an estranged and despised retaliative of Dora 1-2-3)
Partner UP

60 Merkins (PAX seemed tired of Merkins so we changed it up… Omaha’d these to Burpees)
P1 10x Merkins/ P2 Plank it out

100 LBC’s
P1 20x LBC’s / P2 6” Leg holds / or Flutters

200 Squats
P1 25x Squats / P2 Squat hold

We went backwards and started with squats. For time, we modified counts from 300, 200, 100 to above.

Circle of Trust (CoT):
Thanks to the guys that came out and posted. Even with THREE work out choices (the convergence across town, the normal AO, and 2nd CT) this was the largest turn out for a #2ndCT so far! I believe all would agree it was a helluva beatdown with just enough running, legs. and upper body. Way to get better men; thank you for coming out to join us. The Rump prayed us out.

Moleskin:
Rump rolled in at 0529 and a half which was weird seeing how I left home early??? When I saw the size of the crowd I almost wondered if I had shown up to the wrong AO on accident! Especially when I saw @Special Sauce (Thanks for coming out to so show support). So, I pretty much had to get right to it.

We circled up, I made the disclaimer and we got started with SSH’s to not disrupt the chi but then upped the Ranger Merkins from our normal 14 to 16 to get everyone’s attention! The Mickey Mouse Merk’s / Walt Disney World had some mumbling from Sauce and Gold Digger about not getting the WDW connection (I didn’t explain) till after the workout. The Dancing Bears I knew would bring jokes but I’m keeping those. During the sprints across the field, I got some pushback on the “running” which I replied that I never said there would be no running. The BearPee’s killed most mumble chatter, that is a legit routine… Should we go to 5 or 6 next time?!?!

Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish
2nd F next Friday 6/14 location TBD
Remember tomorrows work out will be at Lake Highlands | Moss Haven Elementary school @ 0530

Date: 5/30/2019

Count-off & Name-O-Rama:
PAX: Sweet Baby and Chairman Mao
QIC: Rump Roast

AO: Burleson Park
F3 Disclaimer & Welcome: Given

Warm-O-Rama:
IST x20 IC
SSH x20 IC
Toy Soldiers x10 IC
Groiners x10 IC
Side Lunges x10 IC
Lunges x10 IC

The Long Way Around (mosey perimeter of the park) with You pick em’  — legs or arms at the corners…
@Chairmain went with arms = 14 Ranger Merkins OYO
@Sweet Baby went with legs = 25 squats OYO
YHC went with arms = 14 Hand Release Merkins OYO

Tha Thang:
Drill Instructors!!!
On the Q’s command; rapid transition thru any combination of –
“On Your Feet” – Choppin’ feet
“On Your Six” – Holding legs 6″ off the ground
“On Your Face” – Holding High Plank
“Down” – Holding down Merkin position
“Up” – Back to High Plank

Moseyed from Soft-Top back to the east end of the park roughly half-way around for the “Wheel of Merkins” x5 IC

From Wheel of Merkins, we went into “Leg Day”… Starting at the east end of the park, we did each exercise followed by a down and back to the big tree.

Bonnie Blairs x20 OYO
Gorilla Squats x20 OYO
Bobby Hurley’s x20 OYO
Squats x20 OYO
Lunges x20 OYO

Mosey to the tennis courts. At this point, the Q is winging it… I decided to do my own version of Lazy Dora going backward. Since there were only 3 of us and limited time left we went with lower reps and no partners. 

Each set followed by Bear crawl across both courts and back –
100x Squats
75x LBC’s
25x Merkins

Circle of Trust (CoT):
Once again, thank you for the guys that came out for another #2ndCT. I would like to see more guys join us and take the Q or give me any ideas to improve it. I tried to equal out the legs vs. arms beat down this week and will continue to try and come up with new ideas. YHC prayed us out.

Moleskin:
There wasn’t a ton of mumblechatter today, and I’m not sure if it was the intensity of the work out this morning or more the lack of “umph” on all 3 of our parts. Once we got going, it was a solid work out. Thanks to @Chairman Mao helping me make the call to make the run in between the leg-day exercises longer. I was trying to wimp out!

Announcements:
Q Source on Friday/ tomorrow around 1130am, location TDB

Date: 5/23/2019

Count-off & Name-O-Rama:
PAX: Sweet Baby and FNG “Goose”
QIC: Rump Roast

AO: Burleson Park
F3 Disclaimer & Welcome: Given… Sorta

Warm-O-Rama:
Cotton Pickers x12 IC
Crab Cakes x12 IC
Ranger Merkins x12 IC
IST x20 IC
SSH x20 IC

Moseyed down Durham St to Rosedale. A niiiiiccceee quite street for little work.

Tha Thang:
Ascending Curb Crawl
Bear crawl from 1 side of the street and turn and complete 1x Derkin, then back across and 2x Derkins to 13.

Moseyed on down to Dublin St. and made our way back to the Tennis courts for some “Bodies Hit the Floor”
While playing “Bodies” by Drowning Pool
Start/hold plank when “Bodies Hit the Floor” – Donkey Kick against the back wall (26 total)
When song counts “1,2,3,4” do Merkins (21 total)

Run DMC’s
Omaha’d here and went inside the fence around the tennis courts rather than outside
I had Some Best of – Run DMC on the playlist for this one.
20x Diamond Merks
20x Merks
20X Carolina Dry Docks

Mosey to the soft top for some circuit work
were only 3 of us so we did each station OYO
5x Pull Ups
10x Squats
5x lunges (each leg)

The Rump:
10x Ranger Merkins
10x Up straddle hops
10x Merkins
10x Prisoner Get Ups
With a run across the field and back in-between each exercise like during benchmark day.

Circle of Trust (CoT):
Thanks to the guys that came out and posted with me for the second installment of #SecondChoiceThursday. I would like to see more guys join us and take the Q or give me any ideas to improve it. I know I’m beatdown! Way to get better men; Rump prayed us out.

Moleskin: I pulled up at about 0527 and thought that I might just be posting by myself! FNG John showed up and Sweet Baby made it in right at 0529:57! Started out and did our warm up and wasn’t until our run and start of Ascending Curb Crawl I gave the F3 Disclaimer and mentioned AA would be disappointed in me! Between the running and Rump having some tunes going the whole time there wasn’t a lot of mumblechatter.

Announcements:
Q Source on Friday around 1130am, location TDB