Author: Teasip

Coach K, Oatmeal, Rump Roast, and F150 joined YHC and Maverick on Monday’s Mutt Ruck.

Took our normal route, approx 2.5 miles for the Run Ranger Run crew.

Mumblechatter:
Was a sleepy PAX Monday AM, not a whole lot going on but general agreement that this was the worst Super Bowl ever. A few highlights:
– don’t try to set up Coach K with a girl named Melissa, it’s his mom’s name and just can’t get passed that
– F150’s new pup ate the cone of shame, a truly impressive feat
– There were a couple of guys in a truck getting ready to go fishing in the sewage stream, Maverick was pretty suspicious and almost barked at someone for the first time ever
– Oatmeal was getting lunch up until the last hour of his first child’s birth, not exactly role model behavior for the aspiring #dadbods out there but still impressive
– Coach K proved that man can live on Buffalo Chicken dip alone for a day, and if that’s all you eat you don’t go over your calorie count for the day and have pent up aggression to take out making PAX do a stupid amount of burpees and bear crawls on Tuesday

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Antman, Chairman Mao, Coach K, Ina, Isaiah, Rump Roast, Ghost Rider (Houston), Listeria (FNG)
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x25, IST x15, Seal Jacks x13 (adds up to 53 since this is Super Bowl 53)

THA THANG:
Mountain Climbers x 33 (McVay age and half Belichick’s age since they have reached the top of the mountain)

9 Burpees, as this is the 9th Super Bowl for Brady & Belichick

12 Turkish Get Ups since Belichick likes to take away your best asset

Dirty Sean McVay (11 reps of 3 exercises which equals his age of 33)

Hail Marys x11, Gurley Groiners x 11, Rugby Sit ups x 11, run a lap around the tennis courts (repeato for a total of 3 rounds)

Back to the soft hop for 3 sets of 5 pull ups (5 Patriot Super Bowls) and 11 Swerkins (Rams run a lot of 11 personnel)

Mosey to the tennis courts for a Patriots suicide (PAX could cheat and not run all the way and touch the line)

Finish up with Maroon 5 Merkins (5 regular, 5 diamond, 5 wide grip, 5 T and 5 hand release)

Mosey back to the soft hop and repeato the whole workout since it is also Groundhog Day

MARY:
None outside of during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was thrilled to see the two Aggies (Ghost Rider & Listeria) join us in the gloom, as you can never have too many Aggies. We started with 9 as Ant man joined up at about 7:20, so there is debate about if he got full credit or not. Some intermittent mumblechatter throughout the workout, but YHC tried to keep the PAX working constantly with little rest in between exercises. Shoutout to Ina for doing his best Tony Romo and predicting the burpees coming. Some good 2nd F at Bubba’s including some notes that Alright Alright should never be on the finance committee for F3 Dallas and the discussion of when he will next bust out his dance moves at a wedding. Chairman felt the conversation was too friendly so he threw out the insane HSO that George’s was the worst meal he ever had, which was quickly denounced and called blasphemy by several PAX.

ANNOUNCEMENTS:
1. 2nd F Bourbon Night Thursday, Feb 7 at Casa Icebox. Bring diapers for Icecube
2. Texas Independence Day 18K March 2. Keep training in preparation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Teasip, Coach K, Oatmeal QIC: Icebox 

AO: Glencoe
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH X 20 (Oatmeal and Coach K opted for modified side straddle penguins flapping their arms and not flying)
IST’s X 15
Daisy Pickers X 10

Hater of all things Queen and Tony Romo, Q of the Year, Shredding for the Cruise, and I did the following:

Burpee Mile: 12 burpees every quarter mile, NA run for the first 1/2 mile, own pace for the 2nd 1/2 mile

Rugby Sit-up Mile: 15 rugby sit-ups every quarter mile, own pace for the first 1/2 mile, reindeer runs the 2nd 1/2 mile

Merkin/Superman Mile: did 15 merkins after the first 1/4 mile, then switched to 15 Superman’s the next 3 1/4 miles. NA run the first 1/2 mile then reindeer runs the 2nd 1/2 mile

MOLESKIN:
Decent amount of mumble chatter when we we running at my pace for NA and reindeer runs. I was a little disappointed that I was the slowest runner, when pushed on who I wanted to show up who was slower than me I didn’t name any names, mostly because I’m probably slower than everyone who shows up to running workouts. Teasip somehow ran all of today in a hoodie despite 55 degree weather, but it was probably to help him shred a couple more lbs before laying out on a cruise ship next week. Special Sauce rolled up in his new car prompting us to wonder if the Jeep Grand Cherokee is catching up to F150’s for official vehicle of F3 Dallas (especially when Oo-De-Lally starts showing up regularly again). Alright Alright was self conscious about running in just his Run Ranger Run shirt since he accidentally ordered a girls M instead of a men’s. Turns out each lap around Glencoe is a little more than a 1/2 mile so we got 3.5 miles in according to Special Sauce’s Apple Watch.

Before we started out I gave instructions to Coach K and Oatmeal for their ruck but they ignored me and went on their own vision quest.

1. ANNOUNCEMENTS:
   Run Ranger Run has started! Log your miles and raise some money
2. CSAUP on 3/2, start training more!
3. 2nd F Bourbon Tasting 2/7 at Icebox place, bring Pampers.

Have a great weekend y’all!

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Coach K
QIC: Plus One

Coach K and YHC joined Plus One for a Murph yesterday morning. Plus One had YHC running mile times YHC hasn’t done since high school, really kicked YHC’s butt. Coach K did over 150 burpees instead of the running, undetermined if his foot is fractured or not but he’s killing it regardless.
Missed Sally and prayed for him and his mission trip group.

Aaarrrggghhh AlrightAlright jon F150 Teasip Sally Rump Roast Oatmeal Coach K Ina Mile High joined YHC for a keeping it moving beat down. Here’s what happened:

Warmup

Jump rope waterfall

4 rectangle – bear crawl every rectangle on a half court, do 2 T-merkins at each corner

Suicides – short to long then long to short

4 rectangle – crab walk forward every rectangle on a half court, 2 rugby sit ups at each corner

Jacobs ladder – monkey humpers and squats

Jump rope waterfall

Partner up – P1 paint the lines, P2 Freddy mercuries

4 rectangle – crawl bear every rectangle on a half court, 5 mountain climbers each corner (ran out of time in the middle of these)

YHC was committed to keeping us moving as to not get stung by the wind too bad and it showed with a much heavier dose of cardio than the PAX is accustomed to during a DJ Icebox workout. I didn’t hear a lot of mumblechatter but it’s clear that Sally is the best jump roper and AlrightAlright is the worst. Club Rehab got some good work in with the toys I brought, Coach K is not a fan of the word toy for workout instruments so please continue to use that word when you bring props for future Q’s. Oatmeal is now the keeper of the ruck sack until I return later next week.

Solid showing for a cold beat down, I’m crediting Mile High for leading a devotional ahead of time.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

THA THANG:
4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

MARY:
Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

ANNOUNCEMENTS:
1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Coach K, F150, Icebox, Isaiah, Oatmeal, Sally
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x7

IST x 12

THA THANG:
The Murph

Run 1 mile

100 Pull Ups, 200 Push Ups, 300 Squats done in sets of 5, 10, 15

Run another mile. We timed it so we can see improvement throughout the year.

Alright Alright: 32:40

Coach K: 33:20? (not sure if right)

Teasip: 34:50

Isaiah

Icebox: 35:33

Sally: 36:09

Oatmeal:

Aaarrrggghhh:

F150: 39:40

MARY:
LBC x 15

Penguin Crunch x 15

Freddie Mercury x 15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, outside of some serenading by Alright Alright. Some complaints of soreness after the Mustang the previous day. #Tclaps to Oatmeal for doing extra sets as he lost count and F150 for intentionally doing extra reps. #Tclaps to Aaarrrggghhh for telling the whole PAX his secret of keeping count of his rounds (acorns or sticks). Icebox continues to lead the #dadbodsfor100 as there was no sign of the other future dads (Boomer, Antman, Oo-De-Lally) though Isaiah proved that you can be a current dad and still join us in the Gloom. Great continuation of #benchmarkweek

ANNOUNCEMENTS:
1. 2nd F Happy Hour next Friday, location TBD
2. Register for Run Ranger Run in February, talk to Oatmeal if you have questions

3. CSAUP March 2 (Texas Independence Day). Talk to Alright Alright about helping to plan it

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Ant Man, Boomer, Hardywood, Icebox, Ina, Invisible Ink (FNG), Isaiah, Mar-a-lago (FNG), Oatmeal, Rump Roast, Sally
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

IST x15

THA THANG:

ALABAMA

Abe Vigoda

Lunges

ATM

BOMBS

Agassi’s

Merkins

Alabama Prom Date

OKLAHOMA

OH Claps

Kraken Burpee

LBCs

Alligator Merkins

Howling Monkeys

OYO Burpees

Mountain Climbers

Alphabet

CLEMSON

Carolina Dry Docks

Lt Dans

Elevens (Merkins & Squats)

OPP

Nolan Ryan

NOTRE DAME

Newton’s Cradle

OYO Paint the lines

T Merkins

Rosalita

Empty Wheelbarrow

Duck Walk

Al Gore

Monkey Humpers

Escalator (Burpees, Merkins, Squats, LBC)

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Lots of good mumblechatter this morning, even in the cold. Alright Alright was quick to guess the theme and thus received 5 bonus points. A nice crisp high five await the person with the most bonus points at the end of 2019, so I’m the competition will be fierce Antman was somewhat faithful to the fantasy football last place payoff as he Chippendaled for most of the workout and did wear the Michigan shorts (though they were over some tights). One FNG didn’t completely understand the alphabet workout as he said “F” but his legs did not move. This led Ina to proclaim that he was using invisible ink and hence his name. Good to have Isaiah back out and join us in the gloom and great having Hardywood down from Richmond as well as the two FNGs.

ANNOUNCEMENTS:
1. Run Ranger Run in Februray. Sign up on Band
2. CSAUP on March 2, Texas Independence Day

COUNT-A-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Coach K, Special Sauce, Oatmeal, Plus One, Sally, Teasip & Rump Roast
QIC: Icebox for the =Hip Hop Holiday beatdown

We immediately broke for the parking garage where I prepped for the ring of fire. After the disclosures and warmup we got down to the thang

1 minute each of
Merkins
Squats with weighted vest
Burpees
Palm up pulses with baby weights
Lunges
Planks
Rugby sit-ups
Jump rope

After each round we either ran up the parking deck or a suicide, with the last one being a Native American run, t claps to Rump Roast for pushing through and getting the running done. You’re lightyears ahead of where you were when you first joined us, we’ll all proud of you!

Decent mumblechatter since I didn’t make anyone count on their own, Alright Alright was happy to have the running commentary on his jump rope skills and the PAX was impressed with the number of “holiday” songs I was able to find with expletives in them.