Author: Sally

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Rump Roast, Walmart
QIC: Sally

AO: Curtis Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16 IC
IST x 16 IC
Hairy Rockettes x 12 IC

THA THANG:
Mosey to soft-top
Morning call: All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups.
Repeato
Repeato with Dips on the park bench replacing pull-ups

10 count recovery

Modified Lazy Dora:
Partner up; as a team complete 60 pull-ups, 60 merkins, 200 mountain climbers (double-count), 300 squats
Instead of running the whole time:
One partner does 10 pull-ups while the other planks; flapjack until reach 60
One partner does 10 merkins while the other planks; flapjack until reach 60
One partner does 20 double-count mountain climbers while the other does flutter kicks; flapjack until reach 200
Squats are like normal with the other partner running across bridge to the trash can

10 count recovery

Mosey to baseball diamond
Modified Field of Dreams:
1 PAX at each “base” and home plate.
PAX at 1st base does iron crosses AMRAP until relieved
PAX at 2nd base does alternating lunges AMRAP until relieved
PAX at 3rd base does T-merkins AMRAP until relieved
Final PAX starts at home plate, does 10 burpees, runs to 1st to relieve PAX who then runs to second to relieve 2nd PAX; 2nd PAX then runs to 3rd; 3rd PAX then runs to starts his burpees at home
Repeato

12 count recovery

Time-Filler:
Partner up
One PAX runs to nearby benches, does 20 dips, while partner does jump squats; flapjack
One PAX runs to bench area, does 30 shoulder presses, partner does alternating jump lunges

10 count recovery

MARY:
Dr. W x 12
Low-slow flutter kicks (double-count) x 12
Big-boy sit-ups x 12

CIRCLE OF TRUST/BOM:
COT’d
YHC prayed for recovery as he has had to start eating crappier food to up his calorie intake

MOLESKIN:
Not much mumblechatter but a lot of general cursing and groaning at the workouts (even by YHC).
During COT it was mentioned that Bubba’s is RIGHT there. So we made a coffeeteria run. (except for Coach K, who we thought said he was coming. A call to his cell phone went immediately to voicemail)
Curtis Park – not a bad AO. Mildly limited running room, but easily modified/overcome.

ANNOUNCEMENTS:
1. RRR
2. CSAUP

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Oatmeal, Rump Roast, Mile High, Coach K, Teasip, Helmet, Pepper, Special Sauce, Cinco (From F3 Birmingham, now living in Fort Worth)
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given. Definitely not a professional.

WARM-O-RAMA:
Seal Jacks x 16 IC
Hairy Rockettes x 15 IC
Overhead Press x 24 OYO
Windmill x 14 IC
American Hammers 20 OYO

THA THANG:

Partner up, complete as a team:
100 pull-ups
20 bropees (burpees with high ten at the top)

Mosey to the Parking Garage.
Up the first two levels: Modified Native American Run with lunges and runner weaving among the PAX instead of end-around style; AKA “Black Lunge”

Circle up at level 2; “Hundreds” (or maybe ~”82ish’s”)

Up the last two levels: Modified Native American Run with bear crawl, runner again weaving; AKA “Black Bear”

Circle up, complete as a team 240 howling monkey humpers; each PAX completes however many he wants and passes on the rest

Crawl bear down (with partial forward bear crawl down the last flight)

Mosey to the Tennis Court.
Suicide B.O.M.S.; modified for time – Partner up, one PAX does B.O.M.S. while the other does suicides on the court lines
B. – Burpees (30)
O. – Overhead press (~65)
M. – Merkins (~50)
S. – Squats (~50)

MARY:
Partially done throughout as PAX held planks while our 12-man crew caught up with itself.

Final round of Mary was “Dr. W” x 10:
8-count exercise; 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is return to your back (legs still up), 7 is legs together, 8 is legs down. Slightly confusing but emphasized that the W is on the 5 count, helps break up the counting and keep in cadence

CIRCLE OF TRUST/BOM:
Circled up and prayed for all PAX needing healing, safe travels during the upcoming holiday season, and right perspective on the holiday season. Gave thanks for all of our blessings including and especially each other’s fellowship.

MOLESKIN:
First, welcome to Cinco, who originates from F3 Birmingham. Cinco and family (including correlating number of children) moved to Fort Worth earlier this year. He committed to driving from Fort Worth every Friday.

At 5:28 there were 5 PAX present. At 5:29 there were 8, and at 5:30, 11. Aaarrrggghhh showed up at ~5:34, had gone to wrong AO but still made it in time for most of the WU.

WU: All PAX shocked that 1) we did not start with SSH and 2) there were no IST’s. During Hairy Rockettes, Pepper was caught in between two PAX doing alternating direction kicks. Turns out YHC did not specify the starting direction.

Tha Thang: With 12 PAX the mumblechatter was strong and constant – almost always someone to converse with. During pull-ups, all PAX including YHC began jumping and/or counting a ~20 degree change in arm angle as 1 rep. We’ll get there.

As mentioned above “Hundreds” turned into maybe “82ish’s” for most PAX; difficult exercise on its own, made worse by the concrete.

Due to time constraint, B.O.M.S. was severely restricted on the tennis courts. During YHC’s modifications it was mentioned B.O.M.S. is the “hillbilly” version of B.O.M.B.S.

Dr. W’s are both killer and excellent. Some PAX faked confusion in order to delay the exercise, but the exercise was in the end executed very well.

KOTTERS to Helmet, good to see him. Strong showing with 12 of us total, solid way to start wrapping up the week and head into the holiday weekend.

ANNOUNCEMENTS:
1. CSAUP March 2nd – 5-hours of exercise, our own way to have a mudder/race without paying $99 + registration fee and taxes. We’ll have 5 AO’s represented. Anyone is welcome to help plan. More details to come.
2. Run Ranger Run signup for February is active – 7 spots left. https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. In addition to AA and Mile High, YHC is recommending the 43 Feet podcast. YHC is only through episode ~6, but it’s been great and is improving. Can do ~half a podcast in a commute.

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Walmart
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given. Special welcome to Walmart after having to study for finals x few weeks

WARM-O-RAMA:
SSH x 12
IST x 12
Windmill x 12
Mosey to the football field

THA THANG:
Bridge Over the Nest: All PAX line up on the goal line. Two PAX start bear crawling toward midfield while the third did 10 merkins, 10 squats, and 10 LBCs. Third PAX then ran to the 50, turned around, and met the bear crawlers. At this point they switched – the bear crawlers got up, ran back to the goal line, and did their merkins, squats, and LBCs while the third PAX took over bear crawling. Repeato until the bear-crawling PAX get to midfield and back to the goal line (about 2-3 rounds of switching).
Repeato x 1.
Repeato x 1 with crab walk.

DMC: Duck walk, Merkins, Crawl bears – All PAX again line up on goal line. From the goal line Duck walk to the 10 yard line, do 5 Merkins, Crawl bear back to the goal line. Get up, duck walk to the 20 yard line, do 10 Merkins, Crawl bear back. Repeato to the 30, 40, and 50 yard lines continuing increasing Merkins by 5.

Mosey back to the playground area.

Ascending Curb Crawl: PAX line up on one side of the playground area facing opposite side. Bear crawl to other side, turn and place feet on elevated curb to complete one Derkin. Bear crawl back, turn and place feet on curb, complete two Derkins. Continue to 10 (Coach K got to 12).

Pull-Ups: Complete 120 as a team.

MARY:
Cupid Shuffle: YHC played Cupid Shuffle (3:52 minute song): Do as Cupid commands from Plank Position. Right=right; Left=left; kick=alternating side kicks; Down=merkin; “Walk it by yourself”=alternating leg lifts

CIRCLE OF TRUST/BOM:
Prayers for guidance, purposefulness, and usefulness today and this week.

MOLESKIN:
All PAX were warned at the warmup today was going to be a #beatdown; and a beatdown it was.

At first mention of BOtN, Coach K excitedly revealed that he actually created BOtN using the bridge at Glencoe. He said he did not even submit it to the #Exicon. It did somehow end up there, and is a cool thing given that YHC was searching for routines on the Exicon and thought it would apply to Glencoe this morning. In true honor to his beloved namesake, Coach K leaving a #legacy.

Once the PAX started BOtN, we each quickly realized the field was very muddy and very cold. Coach K did not bring gloves and YHC did not remember to remind him. Definitely a leadership mistake, YHC did not correctly empower the PAX to do their workout.

BOtN was tough and the crab walk after bear crawl x 2 took significant effort, but PAX really started struggling during the DMC. The Crawl Bears were very difficult – 150 yards in all, and the last two at 40 and 50 yards respectively necessitated stopping and resting from YHC and Walmart. Coach K provided moral and emotional support during the last Crawl Bear, which was awesome until PAX were told to “give it everything you’ve got,” “10 more yards,” and “5 more yards – almost there”;   and then realized we had reached the 10 yard line and not the goal line. Decently sure it was an honest mistake. The last 10 yards were just for character (?and muscle)-building.

The lesson from this is to prepare to go further and do more than you think you have to. #TheCountIsAlways100 is a way PAX can think about exercises to keep themselves going through the endpoint.

At mention of ascending curb crawl, one of the PAX suggested moving the exercise from the street to the playground for safety. A great idea; less great once we set our hands on the woodchip playground surface.

PAX did pull-ups today because at YHC’s last post, it was clear that both he and his partner were weak at pull-ups. Not sure, perhaps a good idea for PAX to Q according to their weaknesses?

Cupid shuffle – didn’t know that song could last so long, and probably don’t want to hear it again for a while.

Overall pretty solid workout. Happy to have a 3rd PAX on a Sunday, can maybe start increasing numbers over time.

ANNOUNCEMENTS:
1. Happy Hour was fun. Jello shots maybe not as much.

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

THA THANG:
Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

CIRCLE OF TRUST/BOM:
Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

MOLESKIN:
Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

ANNOUNCEMENTS:
1. Happy hour next Friday the 14th. Still accepting bar nominations

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Rump Roast
QIC: Sally

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
SSH x 10
Seal jack x 20
ISTs x 16
Sweat angels x 17 (to Coach K’s chagrin)

Mosey to the field and halfway around to the bleachers.

THA THANG:
PAX gave THANKS as below. Completed as a group goal, because all PAX ultimately have the same objectives.

T:    T-merkins x 250
H:    Hydraulics x 250
A:    Air claps (overhead claps) x 500
N:    Nolan Ryans x 500
K:    Kicks (standing) x 500
S:    Stairs – one PAX had to be running the bleachers at all times

This required different skills from the PAX this morning: it first required planning to decide how best to tackle the THANKS, communication to correctly count our THANKS, and awareness and empathy to realize which PAX one should switch with/which exercise you should take next.

After completion,  mosey’d back by completing surftanamo and merkin hop-overs (both indian-run style exercises):
Surftanamo – 3 PAX on the ground holding 6 inches while the rear PAX ran to the front and pushed down each PAX’s feet.
Merkin hop-overs – 3 PAX on the ground doing merkins in cadence while rear PAX bunny-hopped over their feet to the front of the line.

We only had 2 minutes left, but the PAX agreed on 6 minutes of Mary.

MARY:
Flutter kicks x 20
Squeaky bed Rosalita x 20
American Hammers x 14
Ended with Howling Monkey circle

CIRCLE OF TRUST/BOM:
Circle up and prayer for the blessings we are given, to take everything as a blessing from the Lord, and for the Lord to lead us throughout the day and the weekend living as He would want us to live.

MOLESKIN:
The THANKS were generally well-completed with little mumblechatter other than occasional “ow”/moan from RumpRoast, who to be fair was on his 6th post this week. Howling Monkey circle – all PAX howled except for Coach K who remained silent; he Q’d a heavy leg day yesterday but perhaps his legs of steel were holding up. PAX ended with a cerveza salute to Sally’s VQ. The cervezas were enjoyed while discussing meat sweats; it should be known RumpRoast still recommends eating hot dogs even if you know what’s in them.

ANNOUNCEMENTS:
1. N/A