Author: rump roast

Date: 5/16/2019

Count-off & Name-O-Rama:

PAX: Sally, Sex Panther, and Sweet Baby
QIC: Rump Roast

AO: Burleson Park

F3 Disclaimer & Welcome: Given

Warm-O-Rama:
Mickey Mouse Merkins (WDW) x 6 OYO
Cotton Pickers x 10 IC
Ranger Merkins x 14 IC
IST x 20 IC

Took the long way around w/ x10 “you pick em’ merkins” (Any merk variation you can think of)

Diamond – Rump’s pick
T-Merks – Sweet Baby & Sex Panther’s pick
Superman’s – Sally’s Pick

Tha Thang:
Drill Instructors!

    On Q’s command, rapidly transition thru any combo of below movements:

On your feet (standing chopping feet)

On your six (holding 6” leg lift)

On your face (hold high plank)

Down (hold 6” / bottom of merkin)

Up (back to up)

Mosey to Tennis courts (had to Omaha to the B-ball court, apparently, people actually play tennis at 530am in the morning)

Bear crawl merkin’s  OYO
4ct exercise  //  3 x bear crawl, 4^th is merkin
Hands should be staggered during merk
½ way down the court
Bear crawl the rest
½ way bear crawl merk
Crawl bear the rest

Run length of the park to the “Wheel of Merkin’s”
(Grab some curb 10x Erkins, stay in plank and rotate 90 degrees clock-wise, one hand on the curb, one hand not x 10 Merkins, rotate another 90 degrees to a Derkin x10, then another 90 degrees to the opposite hand on the curb. 40 total)

Moseyed back to B-ball court

Lazy Dora (an estranged and despised retaliative of Dora 1-2-3)

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

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

300 Squats
P1 25x Squats / P2 Squat hold

Due to time we got 60x burpees, 120x LBC’s, and finished out the workout with 3 minutes of squats. 

Circle of Trust (CoT):
Thanks to the guys that came out and posted with me for the inaugural #SecondChoiceThursday I feel like 4 PAX showing up on a Thursday morning to put their faith in me is awesome. Way to get better men; Rump prayed us out.

Moleskin:
I pulled up to Sex Panther sitting on a table and feet up on the bench, looking like some kid out of a random 80’s movie at the skate park after the lights had come on and all the other kids had gone home to eat dinner. sally showed up next and it was time, was there just three of us..? AND… Ummm, hey guys playing tennis at 530am in the morning. Didn’t you realize I was planning to use those courts?

We got started and made the disclaimer and got started with the Mickey Mouse Merk’s which seem to promptly get everyone’s attention. I did forget to explain the “get up” in between reps and didn’t realize myself until it felt awkward! After the Warm-O-Rama I let DJ Google (Cardio Hip-Hop) playlist take over. Sally, Sex Panther, and YHC were finishing our mosey around the park when Sweet Baby finally decided to show up! For which I was thankful for as I had Lazy Dora planned which works waaay better with partners. I was impressed with the turn out on a Thursday morning, I hope this to be a weekly “Second Choice Thursday” moving forward.

Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish

Date: 5/3/2019

DATE: 4/19/2019

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Coach K, Teasip, Sex Panther, Sally, F-150, Oatmeal

QIC: Rump Roast

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

20x SSH IC double count

20x Merkins IC single count

15x Cotton Pickers

20x IST’s

THA THANG:

Mosey around the park to the tennis courts. Stopping at each “corner” for 5 OYO Burpee’s. Focus on hitting the push-up at the bottom.

Lazy Dora (An estranged and despised relative of Dora 1-2-3)

Partner up

100 Merkins

P1 10x Merkins/P2 hold Plank

200 LBC’s

P1 20x LBC’s/P2 hold 6” Leg Lift

300 Squats

P1 25 Squats/P2 hold Squat position

Bear Crawl the tennis courts in between sets as a team and to finish. (a few got done quick and did some “extra”, I noticed planks, plank jacks, more bear crawling)

Mosey to the soft top – Stayed partnered up in even teams and did the circuit (3 sets).

5x Pull Ups

10x single count Dips

10x single count Erkins

10x single count Swerkins

Moseyed back to the tennis courts for The RUMP –

R – 20x Ranger Merkins

U – 15x each side Up Straddle Hops  

M – 15x Merkins

P – 15x Prisoner Squats (these were going to be prisoner get ups, I omaha’d to save our knees)

We had a few minutes left and the Q was out of work out. We ran back around the park doing 5 burpees at each corner again. It was much harder the second time.

MARY:

WWII Sit Ups for 120sec

CIRCLE OF TRUST/BOM:

Prayed us out

MOLESKIN:

So for me, today was really my VQ… That last one I really co-Q’d with Teasip and he lead the last 15mins or so. I also had him there to help me out if I needed help. Thanks Teasip for nudging me to get in there. It also really helped for today which I’m STILL feeling like was a solid workout. There’s lots of mumble chatter from someone about 100x Burpee’s vs. running 2mi. before we got started. In my planning I didn’t realize that the park doesn’t have “corners really, more like curves. We’re smart men, we figured it out!  Before Lazy Dora Alright Alight stops and asks “does everyone want their partner” (or something along those lines). We’re all offended he would ask… About ¾ the way in I realize Sex Panther and I are about a whole set behind and that he was trying to clue us in. We made it work!

ANNOUNCEMENTS:

1. Q Source at 1130am at Preston Center I believe I heard Taco Dinner.

DATE: 4/11/2019

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Alright Alright, Sex Panther
QIC: Rump Roast

AO: Le Madeline Mockingbird
F3 DISCLAIMER & WELCOME:

CIRCLE OF TRUST/BOM:
Ina lead the COT and told a good story about a former student Eli and then prayed us out.

MOLESKIN:
There was some mumble chatter about YHC’s lack of single count cadence ability to “halt” so I’ll be working on that in the future. There was some chatter about the whereabouts of Tupelo, MS. Sex Panther has been killing it on the workouts, I’m beginning if Alright Alright isn’t making him come…  

ANNOUNCEMENTS:
1. Happy hour this Friday – Location TBD
2. QSource this Friday 1130am – Preston Center-ish