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The Seven Levels of the Candy Cane Garage

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Chairman Mao, Icebox, Plus One, Rump Roast, Sex Panther, Shifty McCoy
QIC: Teasip

AO: Burleson Garage (Omaha from Glencoe with the storms)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x17, Windmill x10

THA THANG:
With the storm, YHC was forced to Omaha to the Burleson parking garage for a modified beatdown from what YHC originally planned. 

Start with 12 merkins, then alternate running and back pedaling up the ramps to the last covered one.

OH Press x20 at the top, then run/back pedal back down. Followed that with a ramp suicide (run to the far parking space line and run back and keep going until you touch every line on the ramp).

Followed that up with Squats x15 and Bear Crawl up 4 ramps, then shuffle down the ramps.

Burpees x12 and WW1 Sit ups x15 OYO once we got back to the bottom. Followed by Crawl Bear up 4 ramps which was quite the crowd pleaser. Shuffle back down the ramps.

Finish up with lunge walk up one ramps, backwards lunge up another, The Bird x20 and Mountain Climbers x10 before moseying back down for 3 MoM

MARY:
Uptown Crunch x12, Rugby sit ups x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC woke up to a text from AA concerned about lightning. YHC didn’t see any while getting ready, so wasn’t concerned about the impending storm. Until YHC started driving, then decided that yes lightning was everywhere and Omaha’d to the Burleson parking garage. Sex Panther confirmed we couldn’t get into the garage but I think several of the PAX had already figured that out. During the windmills, it was noticed that YHC had a much slower count than Plus One who said that the Windmill is obviously a cardio workout. There wasn’t much grumbling until the Crawl Bears which got several groans and death glares from the PAX. Rumor has it Shifty McCoy splashed merlot to which Rump said YHC should feel terrible about. But YHC has no time for feelings or sympathy at that time of the day. Overall a good beatdown and a fun Omaha in the sweatbox.

ANNOUNCEMENTS:
1. GrowRuck Sign up is live. Check out band for details.

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Bear Crawling the Trail

#backblast 6/11

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Sally
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Picker x10

THA THANG:
Mosey to the trail. Run a quarter mile, then 10 Merkins and 15 OH Press 

Run another quarter mile, followed by the Teasip second quarter special (Irkins and Derkins), followed by 15 LBCs

Partner up for the next quarter mile. Partner 1 starts running and Partner 2 starts bear crawling. Partner 1 runs to the next quarter mile marker, then runs back to swap with Partner 2. Partner 1 then continues bear crawling while Partner 2 runs to the next quarter mile and back. Keep switching until you finish bear crawling the full quarter mile.

Mosey to the benches for Dips x12. Then quarter mile runs back with the following pain stations: 

15 Rugby Sit ups OYO

Uptown crunch x12 both sides and 10 diamond merkins.

Mosey back to La Madeline for Merkin ring of fire to 50. 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out. Alright Alright proposed an idea of starting every workout with a Merkin Ring of Fire so guys can get familiar with each others names.

MOLESKIN:
Small group this morning, which was a shame cuz the no shows missed out on some great Trail running weather. Alright Alright informed us that Pepper did his best politician impersonation by promising to have a perfect rest of the week starting today, but alas he was a no show. Maybe he’ll HC again for tomorrow? AA said Pepper promised him Canes if he didn’t show, so we’ll see if Pepper will pay up. Everyone was pretty sore from either the Harbor yesterday (even Sally with his half post yesterday) so YHC tried to hit the upper body hard. This was confirmed by AA saying this was the heaviest upper body Trail day (Mustang nonwithstanding). Overall, a solid beatdown enjoying probably the last good weather day until October.

ANNOUNCEMENTS:
1. Happy Hour tomorrow at 1730 at Oatmeal’s. Check the details and RSVP

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Katy Trail 5/28 (No Clever Title)

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Daisy Pickers x12

THA THANG:
Quarter Mile intervals with the below pain stations:

OH Press x20, WW1 sit ups x12

Ruby Situps x15 OYO

Dips x12, Step Ups x16

The Bird/Angels in the Outfield x12

Irkins x12, Derkins x12

Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12

Head back to La Madeline for Freddie Mercury x15

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.

ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.

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Dynamic Duo Take on Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Teasip

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x12

THA THANG:
Quarter Mile Intervals with the below pain stations:

OH Press x12, LBC x20

Rugby situps x15

Merkins x12, Squats x12

Burpees x5

Dips x12, Step ups x12

Uptown crunch x12 each leg

End with BLIMPS, starting at 10 and increasing reps by 5 for each new exercise

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter, as most of the PAX went to the new AO of Lindsley Park. Plus, we were both sucking wind after not having visited Katy Trail in quite awhile.

ANNOUNCEMENTS:

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Cole-“VID 19” Park

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, Generic (FNG – welcome!), Plus One
QIC: Teasip

AO: Cole Park
F3 DISCLAIMER & WELCOME: Given, with added COVID 19 disclaimer

WARM-O-RAMA:
SSH x15, IST x12, Daisy Pickers x10, warm up lap

THA THANG:
Paint the lines, followed by bear crawl paint the lines. Followed that up with more tennis court work of 10 monkey humpers, lunge walk between two courts, 10 jump squats, lunge walk to the end, 10 squats. 

Next was Del Brown (10 merkins, crab walk between the two courts, 10 diamond merkins, crab walk to end, 10 wide grip merkins).

Mosey to the benches for Dirty McDeuce: 12 Step Ups, 12 Dips, 12 Jump Squats, 12 Irkins, with a lap around the pavilion in between. Finish up with Mary and mosey back to the tennis court

MARY:
Penguin crunch x12, Uptown Crunch x10, Rugby sit ups x 13

CIRCLE OF TRUST/BOM:
We stayed spread out and YHC prayed for protection and us to do our part with COVID 19. Named Generic

MOLESKIN:
5 PAX (1 FNG) braved the wet, and cold, as well as COVID 19 fears, to join YHC this gloom. Alright Alright was quick to question YHC’s clothing choice of the EY sweater (sans smell) and leggings. YHC gets cold rather easily and was prepared for the mid 50 temps. YHC did ditch the sweater at some point and probably would’ve been fine without the leggings as well. 

Not much other mumble chatter, though Plus One did appreciate doing his signature Del Brown exercises while he was in attendance. Several instances of “the what?!” after each time YHC mentioned to go/mosey/find a bench. Not sure if that joke will every die.

ANNOUNCEMENTS:
1. Vote for the F3 Golf Outing (assuming COVID 19 doesn’t wipe out the world)
2. Practice safe techniques to ward off and prevent the spread of COVID 19

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Four Man Weave

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Coach K, Draper, Oatmeal, PowPow, Sex Panther, Slushii, Special Sauce, Tatanka (FNG – welcome!), Ultra
QIC: Teasip

AO: Glecone Park #glencofasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Windmill x10

THA THANG:
5x4x5 (5 reps of 4 exercises, for 5 rounds). Pull ups, dips, swerkins & OH Press with coupon

Mosey over to the football field for the 4 man weave (copyright pending)

Groups of 4 (had one group of 5). PAX 1 started at the near side of the field doing Man Makers. PAX 2 started at the far side of the field doing curls with a coupon. PAX 3 started bear crawling from one side of the football field to the other. PAX 4 started at the near side of the football field, ran to PAX 2 and back, then relieved PAX 3 of the bear crawling, who ran and relieved PAX 2 of the curls, who then ran and relieved PAX 1 of the Man Makers, who started running. Continue that cycle for a couple more rounds with the below exercises:

Man Makers, Curls, Bear Crawl, Run

Squats, Lunges, Crab Walk, Run

Penguin Crunch, Elf on a Shelf, Crawl Bear, Run

Once everyone was done, had just enough time to mosey back to the start for 12 Burpees OYO, followed by Mary

MARY:
Uptown Crunch x10, LBC x20

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC pulled in at 0525 after having enjoyed an extra 15 min of sleep and a shorter commute with the move back to civilization (read south of 635). YHC was greeted by what sounded like a reason for why Alright Alright missed Monday’s beatdown. Apparently, we may need a second F event where Plus One is our bartender as his margs led to the missed workout.

Some criticism from the PAX during the warm up as YHC mistakenly said that ISTs are standing curls as opposed to standing sit ups (YHC has curls on the mind for his girl/future M), then YHC was again laughed at for the apparent twang when saying “Windmill” (YHC has always had a different way of saying i’s, like in pillow). Regardless, the warmup was done and we transitioned to the 5x4x5.

The naming convention for this popular workout was discussion topic during it, as several PAX were unsure of how many sets to do. YHC has always thought it was reps x # of exercises x rounds, but YHC is flexible. The confusion was only a preview of what was to come.

YHC led the PAX to the football field for the 4 man weave, which after an explanation and demonstration, led to some expected confusion on who was to relieve whom (who? YHC can never get these right). After a few minutes, it appeared as though the PAX finally got the rotation down. Alright Alright’s group must have taken after him the night prior as there was some difficulty with crawling/crab walking in a straight line.

Once done, YHC felt like there was too much mumblechatter going on and decided to initiate burpee silence with 12 burpees which quickly quieted the PAX. 

Just enough time for some Mary before we named Tatanka (it was either that or something related to bears I think?) and the discussion over spelling started. Ultra and YHC liked the Lafawnduh style spelling “Ta-tawn-kuh”, but Pow Pow found the proper spelling. Overall a good time in the gloom and the 4 man weave will definitely be making another appearance. I may make it a goal to keep increasing the weave by 1 with ultimate goal of a full PAX weave.

ANNOUNCEMENTS:
1. Big D TID Beatdown (fka Texas Independence Day 18k) is this Saturday at 0700, kicking off from Riverchon Park
2. Q Source this Friday at 11:30 in Preston Center. This week is on the Jester.

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The Return of the Omaha Q

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, F150, Icebox, PowPow, Slushii, Rocky (Wily Loman from KC)
QIC: Teasip & F150

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given by YHC for both Q’s

WARM-O-RAMA:
SSH x15, IST x15, Vegetable pickers x12

THA THANG:
YHC informed the Pax that he would be taking the first half of the workout, then we would Omaha the second half to a random Pax for them to Q the rest.

YHC started with a burpee mile, stopping every quarter mile for 12 burpees. Ended the last quarter mile with 17 burpees as that was the final margin for LSU over Clemson. Then partnered up with Partner One doing squats with the coupon while Partner Two ran to the playground for 5 pull ups, then run around the tennis court and relieve Partner One. Repeato until you reach 100 squats. 

At the end of the squats, the halfway point had been reached so YHC nominated F150 to take over from there. We quickly ran over to the football field for some modified BLIMPs. Did four rounds of each exercise, with a different method of transportation in between lines on the football field.

10 burpees, bear crawl to the next line, 10 burpees. Continue on until 40 burpees were completed.

10 lunges in place, with lunge walking in between. Continue until 40 lunges done.

10 squats with duck walking in between until 40 squats done.

10 merkin plank jacks, with bear crawling in between. Continue until 40 merkin plank jacks done.

MARY:
Not really done *shrugs*

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC gave the cryptic preblast that warned there could be an Omaha Q in the gloom. After some discussion, it was decided that YHC would Q the first half and a mystery person would Q the rest. Icebox was quick to say I was following in the footsteps of my beloved Astros and cheating (YHC has no comment) and others were quick to volunteer to take the Q during the burpee mile. F150 was ultimately chosen and was quick to start delivering a rather punishing beatdown. Tclaps to him for being fast on his feet and delivering a good beatdown. This will continue throughout the month and will follow the same format to keep the PAX on their toes and to continue to challenge us.

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Team Mustang 1/9

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Special Sauce, Thunderlips
QIC: Teasip

AO: Mustang Garage
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x12

THA THANG:
Team Mustang, with Blimps at the bottom  as you wait for the PAX to finish. Got through round 18

MARY:
Done with LBCs

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
The PAX (mainly Ina and Aaarrrggghhh) were rather annoyed that we passed over Katy Trail again for the always crowd pleaser of the Mustang. It was originally going to be a benchmark, but since that was not included on Band, YHC omaha’d and made it a team mustang

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Bears on the Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright (sort of), Coach K, Draper, F150, Green Peace (Wily Loman from Ohio), Ina, Sally, Special Sauce 
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x12

Vegetable Picker x12

THA THANG:
Mosey over to the Katy Trail, starting with 10 merkins, then some quarter mile intervals:

Quarter mile, OH claps x 15, OH Press x 20

Quarter mile, Rugby situps x 15, Mountain climbers x 15

Quarter mile, Step ups x 12, Dips x12

Quarter mile, 10 burpees, then start the journey back

Quarter mile, no exercises as we then partnered up for the next quarter mile. Partner 1 starts bear crawling, while Partner 2 runs to the next quarter mile mark and back to Partner 1. Flap jack and keep going until finished bear crawling a full quarter mile. 

Indian Run the last half mile as we were short on time, then mosey back to the start.

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC quickly prayed us out since we were a couple minutes late

MOLESKIN:
Not a lot of mumblechatter until the bear crawls, when there was quite a bit. Alright Alright had a blowout and had to head back to La Madeline after the first half mile, but apparently workout out solo while waiting for us to return. He even mentioned that he partook in some bear crawling as well. Some complaints, but several of the PAX enjoyed the change of pace of not just running quarters, but incorporating the bear crawls (at least YHC chooses to believe that was case).

ANNOUNCEMENTS:
1. Jingle & Mingle next Saturday 12/14
2. F3 Holiday Party next Sunday 12/15

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Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Coach K, Draper, Icebox, Oatmeal, Pow Pow, Sally, Sex Panther, Special Sauce, Ultra
QIC: Teasip

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x14 (adds to 29)

THA THANG:
Kicked things off with 29 birthday burpees, then a 5x5x5 with the following rounds done 5 times each:

5 Pull Ups, 5 Lunges while holding the coupon, 5 Coupon Curls, 5 Coupon Squats and 5 Coupon OH Press

Next the PAX paired up and moseyed to the goal line for some Coupon DORA. Partner 1 backwards ran to the other goal line and ran back, while Partner 2 started on the below exercises. Flapjack when Partner 1 returned.

100 Man Makers, 200 OH Press, 300 Squats

MARY:
No Mary, as the DORA took us up to time

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mublechatter to start with, but there was some definite griping during the DORA, particularly the Man Makers. Several requests were made to Omaha, but YHC did not oblige. Overall, a great way to ring in YHC’s 29th year and thank you to all who made it!

ANNOUNCEMENTS:
1. Whiskey Wednesday tonight at Alright Alright’s house
2. 2nd F Happy Hour this Friday