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Cold and Rainy at Germany

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

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, ISTx12

THA THANG:
Run a lap, then run 100 m, Bear Crawl 100m, Burpee Broad Jump 100 m, Lunge 100m.

Jacob’s Ladder (Squats and Merkins) with running 100 m in between exercises

Dirty McDeuce – Step Ups, Irkins, Box Jumps, Derkins with running across the field after the first set, then 100 m the next two sets

MARY:
Penguin Crunch x21, Freddie Mercury x16, Rosalita x16, Superman x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC wasn’t sure how big the crowd would be with the foreboding forecast, but Sex Panther and Oatmeal braved the elements to get better today. YHC Omaha’d from doing stuff on the grass since the crowd was small. I did oblige Oatmeal’s request for some Supermans so our fronts and backs would be equally wet. 

ANNOUNCEMENTS:
1. CSAUP one week from today. Order your shirts and RSVP!
2. Q Source today at 11:30 at Burning Rice

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Benchmark Week: The Murph

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Icebox, Island Time, Oatmeal, Plus One, Pow Pow, Sally 
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
The Murph

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter, as the PAX was busy doing the Murph throughout. A little chilly, which I think led to some PRs and overall good times.

ANNOUNCEMENTS:
1. CSAUP Nov 1. RSVP on Band

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Coupon Suicides

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Big Mac (Wily Loman from Birmingham I think?), Draper, Oatmeal, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
The next installment of the Tennis Court suicides, this time with Coupons. Run a suicide with increasing or decreasing reps to/from 1 to 10 (or 10 to 1) of the below exercise each time you come back to the start.

Curls with Coupon (increasing reps)

Goblet Squats (decreasing reps)

OH Press (increasing reps)

Lunges (decreasing reps)

LBC (increasing reps)

Man Makers (increasing reps)

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, as most of the PAX was sucking wind during the running. A few PAX thought I would be handing off the Q for one of the Omaha Q’s, but YHC wanted to do his Suicide Q. The Lunges and Man Makers were quite the crowd pleasers and Draper said they would’ve gotten a 2 on the Rump F Bomb Difficulty Scale. Overall, a good workout with some cardio and strength exercises.

ANNOUNCEMENTS:
1. CSAUP Nov 1, make sure you RSVP on Band

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Dora the Coupon Explorer

COUNT-OFF & NAME-O-RAMA:
PAX: Boomerang (FNG – welcome!), Chairman Mao, Draper, LiveMau5 (FNG – welcome!),  Island Time, Pow Pow, Rump Roast, Sally, Sex Panther, Siesta (FNG – welcome!), Special Sauce
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Picker x 12

THA THANG:
Native American coupon run. 

PAX partnered up and did DORA for the following exercises (Partner 1 did exercise with coupon, while Partner 2 ran to the other side of the field and back. Flapjack).

Bicep curls x100

Squats x100

Tricep Press x100

OH Press x100

Lunges x100

Upright rows x100

Next did some DORA Mary with the same partners. This time partner 1 did the below exercises while partner 2 ran to the other side of the field with a coupon, did 5 Man Makers, then ran back. Flapjack until time.

Freddie Mercury x100

Cross Climber x200

LBC x300

 

MARY:
Done with the second partner DORA

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was eager and ready to disperse the coupons to up his MPG in his truck, so YHC grabbed the Q and decided to incorporate heavy coupon use (also inspired by the IronPax challenges this year. The Native American coupon run was inspired by Sally’s Bucket Brigade challenge and it became more of a Native American coupon power walk, but still was effective. Some decent mumblechatter considering we had to count, most of it relating to reliving the pain of Iron Pax through more coupon work (YHC obviously has a short memory since none of the Iron Pax workouts were pleasant). Based on the highly scientific Rump F bomb scale, the workout started off easy, but accelerated to a very high difficulty based on the quick succession of F bombs dropped by Rump during the last couple of exercises for the first DORA and the second stream for the Man Makers. A special welcome to Boomerang, LiveMau5, and Siesta for joining us (and tclaps to Pow Pow for EH’ing them). YHC missed Bubba’s, but hoped it was fun.

ANNOUNCEMENTS:
1. Happy Hour next Friday, October 11
2. CSAUP Nov 1 at 11:59 pm. Meet at Burleson

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A Mini-Convergence

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oo-de-Lally, Pow Pow, Sally
QIC: Teasip

AO: Track at SMU
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x12, IST x12, Daisy Pickers x8

THA THANG:
Mosey over to the track. Run a lap, 10 Merkins, then run another lap, followed by 10 Burpees.

At this point, Rump and the #2ndchoicers met us at the track for a mini-convergence with the F3 Deck of Death. We would draw a card, then follow that with a running section of a different kind (listed below).

Uptown crunch x12, followed by a backwards run

Lunge walk 100m, followed by running two laps (which Aaarrrggghhh smartly realized is half a mile)

6 Bonnie Blairs, followed by a lap of running 100 m, shuffling 100m, backpedaling 100m and shuffling the last 100 m

High knees for 100 m and 9 Ranger Merkins, followed by a 4x100x4 (the five PAX split up at the 4 corners of the track. First PAX ran 100m and tagged the next PAX who ran 100m and tagged the next one. Keep going until all PAX finished a lap).

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC got a late night message from Rump with the proposal to do a mini-convergence and since YHC hadn’t planned out the workout, decided that would be fun. Sally was quick to give some sarcastic props for my “creativity” on the workout when we got to the track and ran the first lap, but unbeknownst to him and the rest of the PAX, we were just killing time until the #2ndchoicers arrived. It was a fun time and good to have everyone together. Not a lot of mumblechatter as we were spread out and sucking wind. Some slight confusion to start the 4x100x4, but that was quickly fixed and it worked like a charm.

ANNOUNCEMENTS:
1. Q Source tomorrow at 11:30. Preston Center
2. #2ndF golf event October 5

3. CSAUP Nov 1

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Some Laboring on Labor Day

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Boomer, Chariman Mao, Coach K, F150, Island Time, Maverick, Mookie, Princess Turtlehead, Rabbit, Rump Roast, Sally, Wal Mart
QIC: Teasip

AO: Churchill Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x 12

THA THANG:
Mosey to the field for Jacob’s Ladder with decreasing Bonnie Blairs (6) to 1 and increasing Squats (1) to 6. 

Mosey over to the tennis courts for Paint the Lines, then Bearway to Heaven.

Finish up the first half of the workout with a Burpee Mile. Do a big lap around the park, stopping to do 12 Burpees at each corner.

Alright Alright then took over for YHC and we did DORA. Partner 1 started on the exercises (WW1 Sit ups x100, LBCs x200, Flutter kicks x300), while Partner 2 ran uphill to the pedestrian sign and came back down to relieve Partner 1.

Next was a bear hunt around the outfield of the softball field. Partner 1 started Bear Crawling, while Partner 2 did 5 Burpees then ran to catch Partner 1. Flapjack when he caught Partner 1 and repeato down and back across the outfield

MARY:
Done with DORA

CIRCLE OF TRUST/BOM:
Great having F3 Plano and F3 Dallas converge for the Labor Day workout.

MOLESKIN:
YHC is slacking in the quick turnaround for the backblasts so YHC doesn’t remember much of what happened. I think Rump got upset again, which is always helpful towards knowing it was indeed a beatdown.

ANNOUNCEMENTS:

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Teasip Actually Leads the Workout

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, F150, Oatmeal, Oo-de-Lolly, Sally, Zamp
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Partner DORA: 100 pull ups, 200 squats, 300 plank jacks. Partner 1 does exercise while Partner 2 runs a lap around the tennis court and back.

Mosey over to the tennis courts for Del Brown and some Bolt 45s, then do a suicide while during a burpee each time you came back to the starting line.

MARY:
Penguin Crunch x 12, Rugby sit ups x 20, Rosalita x 12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Rump let out some choice words, so that meant it was a good workout. Don’t remember much else since it happened a week ago.

ANNOUNCEMENTS:

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The Glencoe Omaha Q

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Coach K, Icebox, Pow Pow, Rock Chalk (FNG – Welcome!), Rump Roast, Sally, Schnitzel, Sex Panther, Special Sauce, Sweet Baby, Thunderlips
QIC: Teasip, who quickly assigned it to Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given by Teasip

THA THANG:

Immediately after the disclaimer was given, YHC informed the PAX that one of them would be chosen to Q the rest of the workout. Aaarrrggghhh did an incredible job of keeping us moving and active and didn’t require much help as he went through the below beatdown:

SSH x15, IST x 15, Merkins x 10

Mosey to Tennis courts for paint the lines, followed by Two rounds of bear crawl suicides and Rugby Sit Ups. Next, lunge across the tennis courts, and reverse lunge back. Followed that up with a Jacob’s Ladder of Burpees (6) and WWI Sit ups (1).

Moseyed over to the bleachers for a Dirty McDeuce: 3 rounds of 12 reps of Derkins, Dips, Box Jumps, Penguin Crunch with a sprint across the football field, then back in between sets. Circle Merk was next, with planks while you wait, along with a Circle WW1 and doing flutter kicks and LBCs while waiting for your turn. Moseyed over to the tennis court to finish up with some Mary.

MARY:
Uptown crunch x12

LBC x12

CIRCLE OF TRUST/BOM:
The idea behind the Omaha Q was to put stress on the Omaha Q and allow the PAX to encourage and help out the Omaha Q if he couldn’t think of an exercise. In the Q Source curriculum a couple weeks ago, we discussed trust and how stress and shared pain can build trust. We want to continue to build up leaders and community by giving different types of stress (mental & physical) during the workouts, as well as being there and supportive for each other.

MOLESKIN:
There was some confusion and apprehension when YHC announced that someone else will be Qing. It appears that a few of the PAX thought YHC was being lazy and passing off not planning a beatdown for this morning. It started without a hitch, as the new Q Aaarrrggghhh started with the typical warmup, but didn’t realize that he was then Qing the rest of the workout, leading to some delay of workout burpees. The question of “is it still me?” popped up several times during the workout. Not much else mumblechatter, except Rump Roast mentioning that YHC may have some competition for the flatulence crown if Schnitzel makes a few more appearances. Overall, #tclaps to Aaarrrggghhh for crushing the Q with no planning and #tclaps to the PAX for embracing this new twist.

ANNOUNCEMENTS:
1. Q Source Wednesday, 8/21 at 1800 at CFA Hillcrest and Friday, 8/23 at 1130 in Preston Center 
2. CSAUP Planning meeting this Thursday, 8/22 at 1730 at Grub Burger Bar on Greenville.

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BLIMPS Over Glencoe

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Dr. Seuss (welcome!), Ina, Oatmeal, Pepper, Plus One, Rump Roast, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip

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

WARM-O-RAMA:
SSH x20

IST x 15

Daisy/Asparagus/Cotton Pickers x 12

THA THANG:
Mosey to the Tennis Court for partner BLIMPS. Partner 1 starts on the below exercises, while Partner 2 does a mini lap around the basketball court and bleachers and back to the tennis courts.

Burpees – 50

Lunges – 100 each leg

IST – 150 each leg

Merkins – 200

Plank Jacks – 250

Squats – 300

MARY:
None, as we ran out of time

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC procrastinated on planning the workout and hung out too long for the post-game softball discussion last night, so went with the tried and true partner BLIMPS, and was immediately lambasted by Alright Alright and Coach K for not being original (gotta bring back the classics sometimes). This led to some reminiscing and sadness for #TheNest (pour one out). Not much mumblechatter during the workout. Rump Roast was quick to question how this was “making Glencoe fun again” and Pepper lamented the humidity. Great having Dr. Seuss join us as he has moved here for some sort of brain related graduate school (neuroscience? neurons?). 

ANNOUNCEMENTS:
1. Q Source Wednesday at 1800 at CFA on Hillcrest and Friday at 1130 in Preston Center. Topic is Vision for this week

2. 2nd Friday Happy Hour at ??? Inwood Tavern? Ozona? Ultra’s casa? I think TBD at this point

3. CSAUP coming November 1, more details to come.

 

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Rapunzel’s Ladder

Aaarrrggghhh Oatmeal Draper Teasip Ina Coach K Sally joined Icebox for some Katy Trail Thursday action

Inspired by the fairy tales I’m reading to Annie we attempted to do Rapunzel’s Ladder, here’s the thang

1/4 mile: 5 rugby sit-ups
1/4 mile: 35 merkins
1/4 mile: 10 rugby sit-ups 
1/4 mile: 30 merkins
1/4 mile: 15 rugby sit-ups
1/4 mile: 25 merkins
1/4 mile: 20 rugby sit-ups (single count)
1/4 mile: 20 merkins
1/4 mile: 25 rugby sit-ups (single count)

Started to run short on time so we ran a mile via Native American run and then moseyed back to La Madeline

Those with watches had us just over 4 miles. Oatmeal led the pack from the get go, which was good since he was wearing a fluorescent shirt. Teasip chippendaled from the start and proceeded to yell “howdy” at about 50 people on the trail…but only 3 said hi back, made me wonder if people are freaked out by 1/2 naked men running on the KT in the dark shouting at them.

Coach K followed Teasip’s lead and also started talking to strangers…kidding, Coach doesn’t talk to anyone who isn’t a puppy at 0530

Not a lot of mumblechatter from the PAX, we were all pretty gassed at the end and we didn’t take many breaks from the action.