#backblast #pureharbor
AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:
Warmup
Go paint the lines at the closest tennis courts
Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks
Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3
Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only
Mosey back to parking lot
Total mileage: Approx 2.5 miles
Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉
Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC
Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!
Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts
Go Cubs, DJ Icebox out!
Ring the Bell, School’s In – 9/24/20
COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, B cup, Gambler, Sweep (FNG)
QIC: Oatmeal
AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Kim Jung Ils x10 IC
Windmill x 15 IC
THA THANG:
Billy Madison workout – From the Exicon: Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.
Exercises were as follows with a lap around the stadium after each round:
Bonnie Blairs
Irkins
LBC’s
Lunges
Yeah Thrusts
Merkins (time ran short at this point so YHC called a jail break back to La Mad)
A…
Had a few minutes when we got back to the parking lot so we did some Homer to Marge and then 6” hold until time
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC had two workouts in mind for the gloom and decided on Billy Madison when Gambler introduced his FNG since it would be a more social/keep us together. The running exercise combo got to the PAX and there was very little mumblechatter from the get go. YHC recorded just over four miles and kudos to B Cup and Sweep for making it through a tough workout. However, YHC determined us to be remedial students since we only made it through the sixth grade, but I was quickly reminded by PAX that the lap was in excess of a normal quarter mile. So maybe we are just extremely thorough students. Goal would be to continue training and see how much we can improve.
Another round of coffee? 9/23/20
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Sound Machine, Slushii, DFib
QIC: Oatmeal
AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x15 IC
Kim Jung Ils x10 IC
THA THANG:
Modified four corners starting at playground and working around the park counterclockwise x 5 rounds increasing reps by original number each lap:
- 5 pull ups bear crawl to large tree in NE corner
- 10 squats; run to bleachers in NW corner
- 5 derkins; backward run to SW corner
- 10 Russian twists; sprint back to SE corner playground equipment
Omaha after 4 rounds to get in some TCB suicides starting at the far north end of Turtle Creek Blvd:
- Start with a T merkin x1
- Run to alley
- Carolina dry dock x1
- Bear crawl back to start; complete T merkin x1
- Sprint to Villanova
- Burpee x1
- Sprint back to start
Repeato adding one rep (Omaha run for bear crawl in rd 2)
Mosey back to playground to finish
CIRCLE OF TRUST/BOM:
YHC prayed us out, and then talked a bit about opening up and being vulnerable with the PAX. This is a key tenet of F3. It also allowed YHC to plug, once again, the necessity of Shield Lock groups, but also open up about struggles at home with kids and general family life during Covid.
MOLESKIN:
Random mumblechatter throughout workout especially during bear crawls. YHC and Aaarrggghhh attempted to EH a park patron after a round of derkins but neither of us had a card so YHC pulled some out of the car during the next sprint. Pullups are definitely a weak spot for most PAX since the beginning of Covid so it was nice to get in some quality lat work.
Free Therapy with MRM
Oatmeal joined YHC and Maverick for MRM
Went at a 16:07 pace, would’ve broken 16 min but dodged some cars that slowed us down
Thankful for some company this AM! Thought I’d be solo trying to compete against a Special Sauce Q
Oatmeal was kind enough to let me have a free therapy session, coversation wide ranging and many of the world’s problems have been solved. You’re welcome!
Burpees For Breakfast
COUNT-OFF & NAME-O-RAMA:
PAX: Snow White, Mookie
QIC: Walmart
AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given.
WARM-O-RAMA:
SSH x50 IC
Moroccan Night Club x20 IC
Windmill x15 IC
Lunges x15 IC (each leg)
Overhead Clap x25 IC
Bone the Fish
THA THANG:
Mosey to the wall under the awning. Wonderbra (People’s Air Chair while pushing your hands out, then pulling them back in, then up for an Overhead Press, then back down, repeat) for 1 minute.
Mosey to the fire station for a Fire Drill. PAX stand in a circle and run in place. PAX take turns yelling “Fire!” clockwise around the circle. When a PAX yells “Fire,” everyone stops, drops for a Merkin, rolls, another Merkin, roll back, then back on your feet.
Continue moseying around the block until the PAX get to the light posts in a semicircle. PAX start with 5 burpees at the first light post, then lunge to the next post for 10 burpees. PAX continue lunging to the next post increasing burpees by 5 at each post. PAX finished with 30 burpees at the final post, for a total of 105 burpees.
Mosey to the playground for Mary, then mosey back to the parking lot for COT.
MARY:
LBC x25 OYO
Flutterkick x20 IC
Uptown Crunch x20 OYO each side
CIRCLE OF TRUST/BOM:
PAX prayed for Snow White’s family as they travel to Houston to get medical treatment for his daughter.
MOLESKIN:
PAX were breathing too heavy to talk for most of the workout.
ANNOUNCEMENTS:
Second F Happy Hour will be from 5-6pm on Thursday, 9/24. Check Twitter (@PlanoF3) for location.
Predictable I Think Not
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Isaiah
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
12 SSH, 12 IST, 12 Grass pickers
THA THANG:
Run to back park
25 merkins at corner Church and parking lot
25 merkins at corner of Church and Fieldcrest
Run to the trail
4 stopping points – 4 power poles (.38 mile)
10 at each spot
Burpees
LBCs
IST
Monkey humpers
Prime Time Merkins
After you complete a round bear crawl to get the 6
Mosey back to flag
MARY:
Snowflake Plank, LBCs, Hello Dolly
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
1. F3 DFW Golf Tourney talk with Ultra.
2. GROWRuck moved to April 9-11, 2021
3. Happy Hour this Friday
4. 2.0 Workout following Siesta’s VQ at 9 AM.
100 Merkins–And That’s Just The Beginning
COUNT-OFF & NAME-O-RAMA:
PAX: Snow White, Eruzione
QIC: Walmart
AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Q welcomed the PAX by explaining the 5 Core Principles of F3. Q then told PAX that they are at the workout voluntarily, and that Q is not a professional. PAX should modify as necessary, and any injuries are not because of Q or F3.
WARM-O-RAMA:
Imperial Storm Trooper x15 IC
Overhead Clap x15 IC
Copperhead Squat x15 IC
Pickle Pounder x15 on Q’s count
THA THANG:
Mosey to the football field.
PAX did a variation of IronPAX Week 2 (the “KISS” workout). PAX started by running across a football field and back, and then did 100 Merkins. PAX then ran across the football field and back again, and then did 90 Freddie Mercuries (double count). Across the field and back, then 80 Merkins. Across the field and back, then 70 Freddie Mercuries, etc. After PAX completed the workout with 10 Freddie Mercuries, PAX ran across the field and back twice.
MARY:
No Mary due to time.
CIRCLE OF TRUST/BOM:
PAX shared prayer requests, and Q prayed out.
MOLESKIN:
For the most part, PAX were too busy sucking wind to talk. However, there was some Mumblechatter as Q and Eruzione got to know Snow White more.
ANNOUNCEMENTS:
2nd F next week will be at either Bar Louie or Katy Trail Outpost.
Boy Band Beatdown
Bleep and sound machine joined Slushii and YHC for our boy band beatdown
Here’s the thang
SSH
IST
daisy pickers
Boy Band Dora
Group of 4 a la 98 Degrees
Took turns running a short lap around the tennis courts while the rest of the PAX completed the following exercises
100 of each (all in cadence…ie choreographed)
Upper Body (with block)
chest presses, curls, shoulder presses
Lower Body (with block)
Dead lifts, squats
Core (with block)
Freddie Mercury, sit ups, leg raises over coupon
A lot of fun putting this together with Slushii and Agnes glad to get a couple PAX to complete our vision
I saw Oatmeal at the corner of Mockingbird and Abrams at 0520 and tried talking him into coming to the fun workout this AM but he turned me down
A lot more coupon work than I’m used to, doing the exercises in cadence definitely made it harder. Not a ton of mumblechatter because we were counting the whole time
Bleep posed for the F3 #dadbod calendar and I got a good shot, my vote is for September since it’s his bday month
Iron Pax Week 3: Take Two
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Plus One, Stingray
QIC: Teasip
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given quickly, as YHC was a little late
WARM-O-RAMA:
SSH x10, IST x10, Produce Pickers x5
THA THANG:
IronPax Week 3
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***
MARY:
None
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter as everyone was either sucking wind or counting the reps.
ANNOUNCEMENTS:
1. Golf with F3 Fort Worth October 3
2. F3 10 Year Anniversary in January
Burleson 09/17/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Shift McCoy, Rump Roast, Bleep, Sound Machine
QIC: Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
Hillbillies x 10 IC
Produce pickers x 10 IC
THA THANG:
Mosey to tennis courts – “4 Corners” – forward lunge on long stretch and reverse lunge on short stretch. 1st corner – 10 merkins, 2nd corner – 20 big boy situps, 3rd corner – 30 plank jacks, 4th corner – 40 peter parkers
Mosey to big steps – “7s” – box jumps on the fountain, run up the stairs, rugby situps
Mosey to round-a-about on next to steps – bear crawl 3/8, lunge to center, reverse lunge to outer loop, bear crawl back to start
Mosey back to muffin top
MARY:
JLo x 10 IC
Penguin Crunches x 30 IC
Uptown Crunch x 10 each side IC
Flutter Kicks x 10 IC
CIRCLE OF TRUST/BOM:
Always be EHing. Never be afraid to reach out and have the conversation.
MOLESKIN:
Lots of mumblechatter this morning around the soreness from IPC. Didn’t hit many F’s on the Rump scale so must have been a fairly simple workout. Bleep was working on Sound Machine on his ABC’s (Always Be Closing for the non sales guys). Rump Roast made some comments about them not counting and maybe we should workout harder. Sound Machine was giving some good advice on “how to become an efficient runner” which we were all taking note of.
ANNOUNCEMENTS:
1. F3 golf tournament on 10/3