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The one that got sandy

COUNT-OFF & NAME-O-RAMA:
PAX: Trash Panda, Big Tex, Icebox, Meatball, Handyman, Silent Bob, Dirtbag, Bleep, Rump Roast, F150, Gusher, Dr. Seuss, Stingray
QIC: Slushii

AO: Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15 IC

IST x 15 IC

Hillbilly x 15 IC

Slow Lunge x 10 IC

Bat Wings (forward, backward, overhead claps, seal claps, Moroccan night club) x 12ea IC

THA THANG:

Mosey to tennis court – 7’s (burpee & monkey humper)

Mosey to launch pad grass – LBC’s x 15 IC, JLo x 10 IC, Heels to Heaven x 10 IC

Mosey to sand volleyball court – 4 corners (T-merkins x 10, Fox Hole (WW1 to Merkin) x 10, Sand Angel x 10, American Hammer x 20 DC) for 2 laps. Bear crawl in between corners. At the end of each lap PAX does 5 burpees center court.

Mosey to launch pad grass – penguin crunches x 15 IC, Freddie mercury x 15 IC, dead bug x 15 IC

Mosey to parking lot – DORA (25 merkins, 50 LBC’s, 75 squats). PAX 1 does exercise and PAX 2 sprints 30yds and reverse lunge back

MARY:
Completed during workout 

CIRCLE OF TRUST/BOM:
Thankful for each PAX in attendance and the PAX in the fartsack. 

MOLESKIN:
INSERT

ANNOUNCEMENTS:
1. McKinney launch at Bonnie Wenk Park 
2. Carry the Load – Memorial Day

3. Broga – June 5th 

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SCT Quad Q

COUNT-OFF & NAME-O-RAMA:
PAX: Phelps, DFib, Waterfall, Classified, Trash Panda
QIC: Slushii, Agnes, Bleep, Rump Roast

AO: Burleson SCT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Hillbillies x 15 IC

10 Burpees 

THA THANG:
Rump Roast – Mosey to field and do Ring of Fire (T-Merkins and Hand Release Merkins) x 37; burpee test for 6min

Bleep – Native American Run to fountain and back to soft top; 10 burpees

Slushii – Move to the wet grass and do combination of core exercises IC (J Lo, Penguin Crunches, Homer to Marge, Uptown Crunch, Big Boi Situps, Heels to Heaven, Dead Bugs, others that YHC can’t remember)

Agnes – Mosey to tennis courts (lunge walk around outside of 4 courts, box jump at each corner of court, mix in 5 burpees every couple of minutes)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Rump Roast prayed us out with a few specific prayer request this morning and thankful to be in the gloom with our brothers. 

MOLESKIN:
Agnes had the bright idea to Quad Q a #westside workout. Yesterday we started planning on what to do and when. Normally the rain would have been an easy excuse for some of our fartsackers but they prevailed. Tclaps to Phelps and Classified on the continuation of the quest for the perfect month! We had a willy loman from F3 Naperville join us this morning. Waterfall was thankful to not have to wear a mask and still be alive! DFib was able to beat the fartsack and join us during his second busiest week of the year, thanks DFib! Trash Panda was thrilled to jump right into the mud. 

Rump Roast thought it would be fun to immediately mosey to the field and get right to a Ring Of Fire with T Merkins and Hand Release Merkins. Lots of mumblechatter around being wet and dirty right off the start. 

Once we got to the fountain during Bleep’s 10min many of the PAX washed off their muddy hands before heading back to the park for YHC to take over. 

YHC put everyone back on the grass for 10min of non stop core work. 

Agnes led the PAX to the tennis courts for a lunge leg destroyer! 

ANNOUNCEMENTS:
1. F3 Golf
2. AA’s 1st annual 30th birthday party May 1 (3pm-5pm)

3. Carry to Load (Memorial Day – Sunday noon to Monday noon)

4. 2.0 Workout May 8th

5. Launch of F3 McKinney (First 3 Saturdays in May)

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Germany 3/1/21

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Bleep, Aaarrrggghhh, DFib, Sex Panther, Sound Machine, Special Sauce
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Burpee x 10 IC

Lap around track – NA style

Merkin x 15 IC

Lap around track – OYO

Monkey Humpers x 20 IC

Lap around track – NA style

IST x 25 IC

Lap around track – NA style

Squats x 30 OYO

THA THANG:
Cindy Crawford – AMRAP 10 minutes (5 pull-ups, 10 merkins, 15 squats, 20 LBC’s, 25 calf raises) to get the full body bikini ready

Mosey to Tennis Courts

DORA

JLo x 75

Lunge x 126 (single count)

Bat Wings x 200 (Overhead clap x 50, Seal clap x 50, 50 forward arm circles, 50 backwards arm circles)

MARY:
Penguin crunch x 10 IC

Uptown crunch x 10 IC (each side)

CIRCLE OF TRUST/BOM:
Push yourselves. Never give up. Keep trying.  

MOLESKIN:
Bleep started the nonsense of trying to exceed “700 cals” during the 45min workout. YHC took that as a challenge and started the PAX off with a bang out of the gate with burpees. The warmup consisted of a mile of running and 5 exercises increasing by 5 reps starting with 10. YHC heard the usual compliments of Rump Roast but after the second lap YHC didn’t hear any mumblechatter from Rump. Sound Machine stayed strong and didn’t modify but understood his limits. Good to have DFib and Aaarrrggghh back out there to keep the mumblechatter high. The #westside is happy to see the return of Special Sauce after a birthday beatdown over the weekend. The sexiest of all panthers, our very own Sex Panther, was back in the saddle again after getting some recovery rest. Quite a bit of mumblechatter about the playlist but was strange that everyone sang along the entire 45min. Special Sauce also made the recommendation that YHC make the playlist for the 6 mile ruck during TID18k. Watch out DJ Icebox! This wasn’t the beatdown we all wanted but it was the beatdown we all deserved.

ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April

3. F3 Golf

 

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Harbor ruck – 2/26/21

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Stingray
QIC: Slushii

AO: Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slow squats x 5 IC

Side lunges x 5 IC

THA THANG:
Ruck 2.3 mile loop around The Harbor. Stop for wall step ups x 10 about half way through.

MARY:
NA

CIRCLE OF TRUST/BOM:
Thankful for the men that got up and got better. Was a good change of pace to the week of VERY strong bootcamps.

MOLESKIN:
Rump Roast brought up the idea of rucking last night and YHC thought it was a great plan. This week has been a bootcamp beatdown day after day! We haven’t rucked much to try and prepare for TID18k so YHC decided to get in a few miles this morning. Great time for mumblechatter – at least most of the way until Rump lost his breath. Lots of chatter between Stingray and Rump Roast around intermittent fasting. YHC chose to listen because YHC has never tried fasting.

ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April

 

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Haabaa on a boat

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Bleep, Agnes, Stingray, Alright Alright
QIC: Slushii

AO: The Harbor – Lake Highlands North Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
Hillbillies x 15 IC
Grass pickers x 10 IC

THA THANG:
Mosey towards football field

Burpees x 6 on ramp in-front of high school
Lunge walk forwards 20yds in parking lot
Lunge walk backwards 20yds in parking lot

On track – 30 merkins (10 shoulder tap merkins, 10 T merkins, 10 hand release merkins)

On football field – punt football (whoever recovers picks a number between 5 & 15). Sometimes it was PAX choice and sometimes it was Q choice on exercise. Exercises included sprints, bear crawls, fox holes, monkey humpers, burpees, Freddie Mercury, squat jumps, Carolina dry docks, others that I can’t remember

Mosey back to launching point

MARY:
Done during workout 

CIRCLE OF TRUST/BOM:
Thankful for each man present and for Bleeps parents 53 years of marriage 

MOLESKIN:
Was hoping for a #subarumafia ride this morning but Rump Roast had some dental work done yesterday and decided it was best he take the morning off. We had a injured Alright Alright which created much more mumblechatter as he was with the group and not way ahead like normal. We all learned who is great at counting in cadence and then there is F150 doing RedBull T Merkins (#tlclaps to the speed). Was hoping to stay around the 2mile mark which we did for the day. Bleep chose sprints as the last exercise which must have worn him out because he caught a nap in on the way home this morning. F150 blew by everyone and looked like he was coming out of the gates at Churchill Downs. Agnes caught the normal amount of chatter about something he loves to talk about (IYKYK). Stingray averaged about 6yrds/punt and that is being generous. YHC had some technical difficulties with the speaker….because it died half way through the first song. Need some help from DDDDDJJJJJJ Icebox. PAX all determined that was probably the best part of the morning so they didn’t have to listen to YHC HaaBaa Playlist. 

ANNOUNCEMENTS:

1) F3 Golf

2) CSAUP – 4x4x24 in February

3) Patriot Run “Run Ranger Run” in February – get signed up!

4) Q source lunch today – Ozonas @ 11:30am

5) TID 18k – March

6) Grow Ruck San Antonio – April

7) PEP clothes donation – BRING  TO JAN 30th WORKOUT

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Glencoe “Name that artist”

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sound Machine, Aaarrrggghhh, Special Sauce, Gambler, Rump Roast
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 12 IC

Hillbillies x 12 IC

Cotton Pickers x 12 IC

THA THANG:
Mosey to tennis courts with block. Perform burpess until on of the PAX correctly names the artist of the song playing. 

The following exercises were unlocked once the PAX named the artist:

Song 1) 50 Merkins, 100 Squats, 150 LBCs
Song 2) JLo and Squat Jumps (7’s)
Song 3) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 4) Paint the lines forwards, Paint the line backwards
Song 5) Suicide – long to short, short to long – plank when finish
Song 6) 100 chest presses and 50 tricep presses (all with coupon)
Song 7) Sprints
Song 8) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 9) bear crawl court 1, crawl bear court 2, crab walk court 2, lunge walk court 1 (10merkins at the end of each court)
Song 10) PAX 1 – 2 laps around tennis courts, PAX 2 – hold plank with block on back, flapjack
Song 11) Freddie Mercury with blocks x 25, 50 squats, 75 curls (all with coupon)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Thankful for each man present and wisdom to make decisions going forward while fighting COVID and leading our family, community, state, and nation. 

MOLESKIN:
YHC and Rump Roast pulled up to Glencoe to find only Sound Machine waiting in the gloom around 0525. Normally there is a larger crowd but that could be when YHC arrives its 0529. A few others showed up and we got right into warmups. YHC underestimated the time it would take to perform exercises and some of the exercises were not completed to full before the song ended. There were few burpees but not the amount YHC was hoping for when “naming that artist”. Next time YHC will have to choose more curveballs. There were two curveballs (What is Love – Haddaway and Animals – Nickelback) which took the PAX an extra minute to figure out. #Coffeeteria talk went many ways (in which YHC thinks it should). Some can be discussed and some cannot. We all learned about Oatmeals passion for pastries this morning as YHC announced he was heading to get some after the workout. The favorite pasty by Oatmeal (YHC agrees) is the Kouign-amann which is also now referred to as the “Cougar Mom”. 

ANNOUNCEMENTS:
1. CSAUP – 4x4x24 in February 
2. Patriot run (see Rump)

3. Splash PEP clothes donations

4. Swiper VQ at the Harbor tomorrow 

5. F3 Golf 

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Burleson Park – Let’s have FUN

COUNT-OFF & NAME-O-RAMA:
PAX: Broadway Joe, Bleep, DFib, Rump Roast, Sound Machine, Big Tex
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

THA THANG:
NA run on street around Burleson 

Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s

Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL! 

MARY:
Hunt for Big Tex’s key

CIRCLE OF TRUST/BOM:
Thankful for each man and others that were not in attendance 

MOLESKIN:
YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups. 

ANNOUNCEMENTS:
1. TRAIN FOR CSAUP
2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)

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Germany Park 12/28/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Cougar Bait
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 15
IST x 15
Hillbilly x 15
Windmill x 10

THA THANG:
Lap around track
20 of each exercise on the concrete bleachers – derkins, irkins, step up kicks, box jumps, plank jacks
Lap around track
20 of each exercise on the concrete stairs – WW1 sit-ups, LBC, jump squats, monkey humpers, JLo’s
Lap around track

Mosey to tennis courts
7’s (merkins and LBC) – lunge walk between lines
DORA – 100 merkins, 200 Freddie Mercury, 300 lunges

MARY:
Box cutters to time

CIRCLE OF TRUST/BOM:
Thankful for each man and prayed for all of the fartsackers that didn’t show up

MOLESKIN:
YHC was a bit worried when we pulled into Germany Park. Bleep said “it might just be me and you today Slushii”. We saw a guy wandering around looking like he was looking for someone. We got out of the car and Cougar Bait immediately said “are you guys with F3?”. Was excited to have another PAX join the #westside crew this morning since all of our fellow #westsiders decided not to show up. 

ANNOUNCEMENTS:
1. F3 Golf
2. NYE workout at midnight 

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Burleson 12/24/2020 “4 guys and 2 cars”

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sound Machine
QIC: Bleep, Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of

WARM-O-RAMA:
SSH x 20

Windmill x 10

THA THANG:
Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)

Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)

MARY:
Completed during workout

CIRCLE OF TRUST/BOM:
Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group

MOLESKIN:
Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men! 

ANNOUNCEMENTS:
1. F3 golf
2. NYE workout that is a mystery 

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Burleson – 12/10/2020

AO – Burleson
QIC – YHC and Sex Panther
PAX – Big Tex Ant Man sound machine DFib Aaarrrggghhh Rump Roast

Warm-O-Rama
SSH x 20
IST x 15
Hillbillies x 10
Side lunge stretch x 5
Veggie pickers x 10
WindMill x 10

Tha Thang
Mosey to Tennis Courts – paint the lines, wall squats, wall merkins
Mosey to baseball field – bear crawl around bases with merkins at each base increasing by 5 (start with 5 at 1st base). Railroad plank around baseline
Mosey to outfield – sprint races with partner x 10ish
Mosey to tennis courts – suicide (long to short – every line). Figure 8 DORA (50 burpees, 100 merkins, 150 LBC’s)

MARY
Completed during Tha Thang

CoT
Sex Panther prayed us out

Moleskin
YHC was glad to have a Co-Q today after last nights 2nd F event. First time I have been to a bar in a very long time. Before I knew it 11pm had come and I was wayyyy over my bedtime. Great time at the event though – thanks Chairman Mao for setting it up! Oatmeal joined us as the solo #KTT participant for our workout and the ran back to the launch spot for #KTT. Enjoyed the push and motivation this morning from the PAX. sound machine had a #micdrop moment at the end of time but YHC can’t remember exactly what was said – need fellow PAX memory.

Announcements
1. F3 10yr pushed to October 2021
2. QOTY workouts on M, T, and W next week
3. Look for upcoming announcement for New Year’s Day launch