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Harbur 5/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, F-150, Jobu, Oompa Loompa, Slippy, Stingray
QIC: Sally

AO: The Harbur
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10

THA THANG:
Lots of pearls-O-A-S

Run down Church, stop at.. that church

Chase Dora
P1 start lunging toward the end of the parking lot and back
P2 50 “jump ropes”; run to your partner when done and switch
Modify to P1 bear crawl 2/3 the way through

Keep running down Church to the bottom of the hill
Some flutter kicks I think

Dora #2
P1 run halfway down the street and back
P2 100 merkins, 150 squats, 200 SSH’s

I believe some mountain climbers and plank jacks

More PoaS back to the tennis courts by the track w rugby situps

Suicide long to short, all 4 courts 
got about halfway done, did some Wilt Chamberlains
Headed back to the AO start

MARY:
Called upon Slippy and Draper to count a couple exercises, they chose V-ups and big-boy sit ups respectively

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
fun day today. lots of running. we discussed prime numbers, making up workouts as you go, and probably went about 45 seconds overtime. Topped it off by laughing that the picture is probably one of the only ones recently where PAX are all smiling.

ANNOUNCEMENTS:
Alcohol tonight at Slushii’s, carry the load, yoga (Jobu demonstrated a nice tree pose), and flags for fallen vets

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Hahbah 4/30/21

#backblast Hahbah Friday 4/30/21
 

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Bleep, DFib, Jobu, PowPow, Rump Roast, Silent Bob, Slippy, Slushii, Stingray, Trash Panda
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16
IST x 15

THA THANG:
Mosey to parking lot behind playground.

Dora w/ P1 running a lap around the parking lot, P2 completing exercises.
50 Parker Peters double-count
100 Bonnie Blairs single-count

Indian run on trail to playground at backside of park.

Lazy Dora w/ P1 completing 12 dips and 12 box jumps, P2 doing Mary.
3 rounds.
Mary for 1st round was flutters, 2nd round reverse crunches, 3rd low Dollies

Mosey to NE corner of park, corner of Fieldcrest and Church.

Partner up, Vacuum Cleaner x 2 (each PAX) across the street and back. Keep that core tight!

Mosey back to tennis courts.

Painting Noah’s Ark – split up into 4 groups, each group completes 4 animal crawl paint the lines in a rotating fashion. Like 4 corners but with paint the lines.
Bear Crawl, Crab Walk, Duck Walk, and Frog Hop

Some 8-count bodybuilders, mountain climbers, & other interspersed.

MARY:
Throughout.

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Good time today. Thanks to all the PAX for showing out and welcoming YHC back to Q’ing.

H/t to Jobu for bringing the Chicken Alfredo, all PAX carb-loaded up 5 minutes before kickoff. This gave many of the PAX incredible energy and strength. Supermen out there. And only one chunder.. YHC will let you guess who.

Trash Panda was unfortunately a couple minutes late, incurring 20 penalty burpees. Meanwhile, the rest of the PAX did flutter kicks. This brought loads of mumblechatter.

Rump Roast brought an upbeat positive attitude today, even thanking the Q for pushing his limits instead of cursing him. A shocking change of heart.. will it last?!

Silent Bob was happy to “see the other side of the park.” Not necessary to get a good workout to leave the immediate AO, but definitely can be a good change of pace :).

Rain mostly held off. Prayed to get better and use our gifts for good.

Everyone stayed after for some 2nd F. The glue, baby!

Happy Friday.

ANNOUNCEMENTS:
1. AA’s bday party this weekend
2. McKinney Launch
3. Carry the Load Memorial Day
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Just Do It

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Swiper
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10
Mosey to stairs at front of LHHS

THA THANG:
1) Mini-circuit of running up stairs, bear crawling, running backward down a ramp, crab walking back. x3 or x4

Mosey eastward

2) Descending Curb Lunge – Lunge to the other side of the street. Do 7 split-squats with one leg on the curb, then switch and repeat with the other leg. Lunge back to the other side, and continue with 6 reps on each leg. Go all the way down to 0.

Mosey eastward

3) Stop for Mary including flutter kicks, WWI sit-ups, Dancing Wilt Chamberlains and Dancing Bears

4) PAX’s choice – 1) run back toward home for more exercises, or 2) run the opposite way and lock in more cardio. PAX choose more cardio. Run down to the bottom of the hill, turn around, and run all the way back to the starting point.

Arrived at 6:15 on the dot.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Fantastic morning. Thanks to these gentlemen for posting, it was great to be out there.

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Agiliday – Backblast Fri 4.17.20

COUNT-OFF & NAME-O-RAMA:
PAX: Draper
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: GIven

WARM-O-RAMA:
SSH
IST
High knees
Washing Machines
Side Lunges

THA THANG:
Kick It Up:
1 min Ali Shuffle
1 min side hops
16 Ski Abs

30 secs Ali Shuffle
30 secs side hops
8 Ski Abs

3 rounds of AGILE:
Group 1: hold plank or back plank
Group 2: 10 Apollo Ohnos

Then switch.

Continue the process with the following exercises:
10 Gas Pumps
10 Imperial Walkers
10 Lisa to Bart’s
10 E2Ks (each side)

Finally, complete 1 min Ali Shuffle, 1 min side hops, and 16 Ski Abs. That completes 1 round.

Dirty McDeuce – 4 rounds of:
12 Parker Peters
12 single-leg jumps (6 per side)

MARY:
Standing Crunch w Under-Leg Clap
Big Boy Sit-Ups
Ski Abs

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Thanks Draper for posting. YHC may have gone back to bed except for you logging on! Just 1 other PAX helps us accelerate.

Tried to keep the workout mobile (mo-BILE as they say in Remember The Titans: https://www.youtube.com/watch?v=zeOEZpJrPsQ).

Draper and YHC spent 10 minutes of fellowship after the workout just catching up and sharing quarantine experiences.

All around great start to Friday.

ANNOUNCEMENTS:
N/A, let’s have a good week this week!

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E.A.S.T.E.R. Tuesday 4.14.20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
Watermelon Picker

THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min

16 ski abs

EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:

Elf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon

1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs

MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.

The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.

On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.

It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.

EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.

YHC believes the best mumblechatter joke today was the hiney.

Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.

Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.

ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!

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Saturday Sevens 4.11.20

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy 
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
Windmill

THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min

7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos

10 count

High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees

10 count

2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1

Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)

High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees

10 count

PAX’s choice – “merkins or squats”?
PAX choose squats …   –> 70 squats

2-minute Icebox shoulder circuit

MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.

Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.

T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.

Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.

Thank you again men. Hopeful to see many PAX at the happy hour tonight.

ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.

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MLBs – Dallas Wi-F3i 4.3.20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, PowPow, Rump Roast, Shifty McCoy
QIC: Sally

AO: Garages, backyards, and even indoors
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
High Knees
Plank to Down Dog to Up Dog

THA THANG:
PAX split into two groups.

Group 1:
Perform 15 ISTs
Group 2:
High plank

Switcharoo.

Repeato with flutter kicks and Wilt Chamberlain. Add 1 round of 15 SSHs / Al Gore 

 

10-count break. No more groups.

 

Descending ladder of “MLB MLB” as follows, starting at 13 going down through 6.

Merkins
LBCs
Big-Boy situps
Mountain Climbers (1,1,2,2)
Lunges
Burpees

Due to time constraints finish out with one round of 10.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Prayed for strength and perspective, as our Concentrica and the world need us to be strong examples of servant leadership.

MOLESKIN:
Thanks to the PAX for posting this morning, it is an honor and a humbling opportunity to lead.

The workout – YHC was worried about getting in cardio, but the humidity had us all huffing and sweating pretty quickly. MLBs seemed to be a good mix of upper body, lower body, and core. Added up to 86 reps of each exercise – #GetSmart theme as AlrightAlright noted.

Mumblechatter – highlights included Pow “Vader” Pow, Alright “Disappearing” Alright, and Rump and Shifty running for cover as a quick Texas rainstorm blew in. Icebox was left lonely as wingman Maverick was nowhere to be found, though today would have been a great day for him to run underneath planks and Chamberlains. YHC saw a neighbor’s light go on after 10 minutes.. may have been the noise (sorry!). He closed the garage door promptly.

Finally, we were all impressed with BlueJeans’ newest “smell” feature. Even could almost make out a hint of Teasip’s sweatshirt.

Keep up the good work, gentlemen. Be servant leaders today!

ANNOUNCEMENTS:
1. QSource today at 1130 on the UBJN (Ultra Blue Jeans Network) – https://bluejeans.com/u/bsomerford/.
2. Happy Hour tomorrow night, 8pm on the DZM (Draper Zoom Network). Stay tuned to Band for link.

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MardiStrong – Backblast 2/25/20

Fat Tuesday, 2/25/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15

Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)

THA THANG:
Grab your coupons, to the field / benches. Yeah benches.

Partner Dora:
As a team, complete the following:

150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup

Partner 2 runs across to the other sideline, performs 1 burpee, and returns.

Switcharoo until done.

Dirty McDeuce:
12 Squats
12 OH press

MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)

CIRCLE OF TRUST/BOM:
check check

MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.

This was YHC’s first Q of the New Year. Happy to be back at it.

Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.

YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’.   Oh yah.

And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.

And suck it did.

But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.

As always, thank you to the men who posted. It’s a privilege and opportunity to lead.

Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).

Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.

ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona

Posted on

But, This Hurts!

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, F-150, Stingray
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 20

THA THANG:
Begin mosey east.
At PAX request, stop moseying for alligator walk with merkin in between each step. ~1/4 block, then mountain climbers.

Descending curb crawl with derkins and irkins – from 10 down to 1; bear crawl in between. Then mountain climbers.

Mosey south.
Burpee dan ~1/2 block, 1 burpee to 4 lunges

Circle of Mary:
Rugby sit-ups, crab cakes, flutter kicks, and low dollies. All sloooowwww (& low?).

Alligator / Peter Parker walk – ~1/4 block

Run down big hill and back up; get the 6 when you’re done.

Mosey north.
25 gorilla squats OYO

Mosey west.
30 box jumps OYO, then irkins DC x 20

Continue mosey.
Crab walk ~1/3 block

Mosey/jailbreak.
Descending dirty McOcho: start with 8 dips DC, then do 7 box jumps, then 6 dips, etc.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Blustery morning, but not too cold. Tons of mumblechatter at the beginning of the workout, during which YHC was trying to keep PAX actually working out. Perhaps we need to change up the warm-up. YHC thinks this might be why, after moseying less than 1 minute, PAX came to the realization of oh crap we’re working out, and said “Sally you dropped something” – in reference to the 6 who was a whole 15 yards behind.

The Q was unfazed and continued on, but 20 seconds later came “What, are we marathon training?!” So we stopped for the alligator / peter parker walk. Turns out this was not fun either, and PAX began making comments about their Starbucky hands hurting. Next Q I’ll bring pina coladas and we’ll sit in the cars :).

Rest of the workout proceeded pretty well but uneventful. We were pretty much all out of breath.

Mumblechatter included talk about GrowRuck potentially coming to Texas, the supposed dearth of mumblechatter at some workouts nationwide, and other topics YHC was unable to take part in due to counting / planning.

Good time all around, and think we got in a pretty good workout. Lots of legs and lots of chest/shoulders, with a solid ~3 miles of running.

Thank you, PAX, for coming out this morning and allowing me to lead.

ANNOUNCEMENTS:
1. QSource today. Meat Shop at 11:30
2. Happy hour 1700 at Capitol Pub
3. Next weekend is F3 weekend – Martin Jingle & Mingle on the 14th, then marathon relay and holiday party on the 15th

Posted on

Two Run Five

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K and Sally

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Mm.

WARM-O-RAMA:
N/A

THA THANG:
Run 5 miles

MARY:
Keep the core tight.

CIRCLE OF TRUST/BOM:
led by Ultra

MOLESKIN
Slight headwind during the south stretches, which of course seemed disproportionately long today. Not much mumblechatter, besides poking fun at the non-F3 guy who took up 2 parking spots and half of the grass with his sedan.

ANNOUNCEMENTS:
1. Katy Trail Thursday PAX are thinking of running 6.5-7 miles on this Thanksgiving Thursday. Start time may be slightly later, around 0630.
2. Barkley marathon Friday 11/29
3. QSource this week will likely be consolidated to one group at a coffeeteria on Friday after the Barkley; other suggestions/input welcome.