F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:

PAX: Oatmeal, Teasip, Special Sauce, Sound Machine, Siesta, Whoops, Ant Man, Ina, and DFib

QIC: Chairman Mao

AO: Burleson Park

F3 WELCOME & DISCLAIMER

Given in the Chairman Mao style. Amputations were offered if needed.

WARM-O-RAMA

20 Side Straddle Hops

15 ISTs

17 Rice Pickers

THA THANG

This working was a modified version of the ’12 days of Christmas’ Crossfit workout that YHC is a fan of doing each year. Pax completed an additional exercise at each spot and repeated exercises performed at previous spots.

Stop 1: Playground

1 Kyiv (Cossack) Squat

Forward run to the next stop

Stop 2: Opposite end of Burleson Park

2 Burpees 

1 Kyiv Squat

Forward run to the next stop

Stop 3: Amphitheater

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Forward run to the next stop

Stop 4: Flag Pole

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Forward run to the next stop

Stop 5: Quad

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Forward run to the next stop

Stop 6: Fountain

6 Squats

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Backwards run to the next stop

Stop 7: Parking Deck Level 2

7 Russian Hammers

6 Squats

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Backwards run to the next stop

Stop 8: Parking Deck Level 3

9 Ski Abs

8 Russian Hammers

7 Plank Jacks

6 Squats

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Backwards run to the next stop

Stop 9: Parking Deck Level 4

9 Ski Abs

8 Russian Hammers

7 Russian Hammers

6 Squats

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Backwards run to the next stop

Stop 10: Top of the Parking Deck

10 Star Jumps

9 Ski Abs

8 Russian Hammers

7 Russian Hammers

6 Squats

5 Mountain Climbers

4 Merkins

3 WW1 Situps

2 Burpees 

1 Kyiv Squat

Backwards run to the next stop

Reverse the workout

If you were running forward to a stop you now run backwards there and vice versa

At each stop count up instead of counting down i.e. at Stop 9 start with a Kyiv Squat and end with Ski abs

RIP MARY

36 Burpees – We had completed 34 burpees during the workout; so, YHC decided to gas the PAX by adding that + 2 burpees because the holidays are coming!

CIRCLE OF TRUST

YHC hoped that all PAX stayed off and enjoy the holiday season

MOLESKIN

While the workout may appear random here were YHC’s inspirations for each exercise.

1 cossack squat – Movie starts in a Kyiv opera house

2 Burpees – In a buddy film, you and your buddy need to be in good shape

3 WWI Situps – Movie is about preventing WW3

4 Merkins – You meet your nemesis, who is in a ‘its complicated’ relationship with your love interest, + you + your buddy = a merry gang of 4

5 Mountain Climbers – The movie took five years to write, which seems to YHC like climbing a mountain

6 squats – Can’t forget leg day before you hit up the beach

7 plank jacks – PAX were chasing after Plutonium-241

8 Russian Hammers – PAX needed to go to Russia for their final challenge

9 Ski Abs – Pax needed to escape down a mountain by skiing

10 Star Jumps – The director thought about the movie for a decade / the PAX just saved the world.

Reversal – YHC wanted to implement a Temporal Pincer Movement tclaps to Teasip for actually understanding this.

Movie Review: 3 Red Stars, if you like WTF action movies this is for you. If not, then there are likely better options.

Mumblechatter was mostly limited other than PAX asking YHC for his opinion of the movie and Teasip and I discussing it. YHC encourages more PAX to incorporate deceptively easy workouts with some backwards running to increase the difficulty.

 

ANNOUCEMENTS

10 year Anniversary is approaching

Growruck: Training will start in January

2nd Cocktail Class: 7pm on Wednesday at People’s Last Stand. Please let YHC know if you are able to attend. Cost: $20.

PAX: AlrightAlright, Icebox, Meatball, Oatmeal, Slushii, F150, Big Tex, Bleep, Classified, Special Sauce, Siesta, Sex Panther, Sound Machine, Stingray, Double Pain
Q: Dirtbag

WARM-O-RAMA:
Side Straddle Hop, Abe Vigoda’s, High Knees, Should Streches, and a few duck calls from the PAX

THA THANG:
Mosey to Shadyside field – Burpees x12, LBCs x20, Merkins x12 OYO

Mosey to THE HILL – 4 full sprints with one core and one arm workout to follow each. Rotated between merkins, derkins, irkins, bat wings and LBCs, flutter kicks, freddie mercuries. 2 modified shuffle sprints, lead with left leg, then lead with right. Final sprint was back pedal with bear crawl down the hill.

Mosey to Shadyside park and reverse order of THE HILL warmup – Merkins x12, LBCs X15, Burpees x10 in cadence

Mosey to SantaFe Trail half way point for more merkins (x10) and LBCs (x25)

Mosey to Lindsley Park picnic area for cadence leds merkins x10 – hold at the bottom final rep. Flutter kicks x20 double count, hold at top for final rep. Air squats x20, hold squat for final count.

COOLDOWN:
Coffee and Breakfast Beverages for the PAX

ANNOUNCEMENTS:
1. F3 10 Year Anniversary

**THANK YOU FOR MAKING MY VQ awesome!

PAX: Ina, Pow Pow

Q: Alright Alright

YHC was expecting a small crowd today because some of the PAX might have needed (or thought they needed) a rest day in a week full of Q of the Year competitions and VQs, but 3 PAX was even smaller than expected. That said, YHC couldn’t have been more grateful that the two men that posted were PowPow and Ina. These two #HIM are always willing to try something new and to allow a Q to experiment (as long as it isn’t in a garage). They also know how to push themselves on a heavy run day. We took off eastward, headed for The Bridge, when YHC had a change of heart. With only 3 in the group, The Bridge wouldn’t allow for as much encouragement as it usually does, so YHC led the PAX to the SMU tennis courts instead.

Once there we did the following:

Suicide over 5 tennis courts. Took about 8 minutes and was just over a mile of running.

Suicide over 5 tennis courts with the following exercises thrown in. The exercises were done each time back to the start line, but here are the totals:

Jumping Spiders x25

Imperial Storm Troopers x25

Nipplers x25

Groiners x25

Lunges x25

E2K until the Six is in

Suicide over 5 tennis courts, but we only finished 2 courts before time was up.

Burpees x25

E2K x25

Native American run back home.

Burpees x10

Didn’t cover quite the mileage we hoped, but still got about 3.5 miles. And 3.5 miles of suicides is worth something.

#2 Special Sauce vs. #7 Plus One

Plus One:

Classic 7 Seed – UCONN

Kemba (Walker) spelled backwards, rifle carry coupons 20 yards between exercises

Apollo Ohnos x64

Burpees x32

Mickey Mouse Merkins x16

E2K x8

Kraken Burpees x4

UCONN spelled forwards, same rifle carry between exercises

Upright Rows

Copperhead Squats with Coupon Overhead

Outlaws

Nipplers

Nolan Ryans

Special Sauce:

Teams of 3 – FIRE drill – following exercises start with 10 reps of each, then decrease by 1. Minus One because he was up against Plus One. #cleverpoints. Every time Sauce yells fire the team must run a lap Native American style.

Front Squats with Coupon

Irkins

Rugby Sit-Ups

Earth to Sky with Coupon

Moleskin: Both portions of this beatdown were brutal. Living up to the half black diamond (black triangle?) that they advertised.

Plus One definitely earned some points for creativity especially from the college basketball fans in attendance.

Special Sauce taught us the value of a simple #snotwoggler of a workout. We all learned that workouts go by faster and tend to be more difficult with Co-Qs. We can make that happen whenever we want! It doesn’t have to be a special occasion.

Teasip:

Warm-o-Rama 20 SSH, 15 IST, 10 Hillbilly, 10 punishment burpees for PowPow being late

Seven levels of the Candy Cane Forest

-25 Merkins at the playground

-Tennis court suicide

-3 point squat jumps

-Bear crawl around the baseball field cuz of the mud (comment about people not going the right way)

-12 Burpees by field goal post

-12 Elf on a Shelf by bleachers

-12 step ups (each leg) at pavilion

The Sea of Swirly, Twirly Gum Drops

Forest to the Sea – Bear crawl the length of the pavilion, 5 burpees, then crab walk back

Pickle Pounders of Love

10 pickle pounders

Slushii:

Team Trace vs Team Forester QUEST FOR ALLOCATED BOURBON

Get to know the liquor store – Tennis Courts – paint the lines (both courts) – “handshake” merkins (double count x 20)

My first score – home plate of north field – star jumps x 20 – “thank you” burpees x 10

I’m ready for Pappy – basketball court bear crawl length of court “Van Winkle” monkey humpers x 20

Bring me the BTAC – North goal post – gasser (down and back twice) – “we are the champions” Freddie Mercury’s x 20 (IC)

Neat or on the rocks – Pavilion JLo’s x 20