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The CATS of Lake Highlands, June 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Stingray: 20, 19, 18, 17.25
F150: 20, 19, 18, 17.25

MARY:

CIRCLE OF TRUST/BOM:

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I’m Back

AO: Glencoe Park

Weather: 79 degrees = Auto-Chippendale

PAX: Sex Panther, Chairman Mao

Q: Alright Alright

Hairy Chihuahuas (HCs that didn’t post): Teasip and Pepper

Disclaimer: Given

Warm-o-rama: Mosey to The Bridge

Tha Thang: Jacob’s Ladder across the length of The Bridge with 7:1 Burpees on the North Side and 1:7 Lunges + Merkins on the South Side.

8 Burpees OYO/8 Lunges in cadence/8 Merkins in Cadence

9 Burpees OYO/9 Lunges in cadence/9 Merkins in Cadence

Mosey back to Glencoe.

COT: 45 reps of everything for my return.  If you don’t get it go watch The Last Dance on Netflix.  Burpees, Lunges and Merkins because Black Lives Matter.

Moleskin:  YHC was disappointed in our Hairy Chihuahuas this morning, but thrilled to be the only non-Jason in attendance.  This definitely tested everyone’s cardio, as we ran over 4 miles.

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Just Do It

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Swiper
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10
Mosey to stairs at front of LHHS

THA THANG:
1) Mini-circuit of running up stairs, bear crawling, running backward down a ramp, crab walking back. x3 or x4

Mosey eastward

2) Descending Curb Lunge – Lunge to the other side of the street. Do 7 split-squats with one leg on the curb, then switch and repeat with the other leg. Lunge back to the other side, and continue with 6 reps on each leg. Go all the way down to 0.

Mosey eastward

3) Stop for Mary including flutter kicks, WWI sit-ups, Dancing Wilt Chamberlains and Dancing Bears

4) PAX’s choice – 1) run back toward home for more exercises, or 2) run the opposite way and lock in more cardio. PAX choose more cardio. Run down to the bottom of the hill, turn around, and run all the way back to the starting point.

Arrived at 6:15 on the dot.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Fantastic morning. Thanks to these gentlemen for posting, it was great to be out there.

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Midway Hollow Launch – Monday Funday w/ Rump & Slushii

Date: 06/01/2020
Temp: 70 
Weather: Very few clouds and an amazing pink, orange, red sun-up. IT alone was worth the beatdown!

Count-off & Name-O-Rama:
PAX: Bleep, Sex Panther, & Shifty McCoy
QIC: Slushii & Rump Roast

AO: Northaven Park

Disclaimer: Given

Intro/ Warm-o-Rama:
SSH x 15 (IC)
IST x 15 (IC)
Hillbillies x 15 (IC)
Dancing Bear x 10 (IC)

The Thang:
Mosey to tennis courts the long way (~3/4 of a mile)
– First stop sign – 15 Air Squats
– Second stop sign – 25 Erkins
-When we got to the tennis court Sulshii did doe Mary to run out what was left of his time.
 
At this point YHC took over:
Started with a good ole fashioned Suicide short-to-long every line.
 
Then we did a Four Corners with Bear Crawling as the mode of transportation.
Corner #1 – 25x Merkins
Corner #2 – 25x Squats
Corner #3 – 25x Lunges (DC)
Corner #4 – 25x Monkey Humpers
 
Then a Suicide of just the Doubles lines from long-to-short
Then Repeat-O on the Four Corners
 
Jail-Break across the field back to the launch point 
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
No music this morning

Moleskin:
We all we’re lacking a little motivation this morning and probably didn’t start until around 0532-0533 and after a quick warmup got straight to business with this mosey for damn near a mile with very brief stops to get the heart rate up even more. I feel like once the bear crawling started we all got focused and were grunting more than chatting. It was a good beatdown this morning. Glad my brothers came out to support our first “official” Midway Hollow Monday boot camp. Look forward to growing the AO and F3! #acceleration #isi #giveitaway 

Announcements:
None

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Four corners of GO BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15, ISTx10

THA THANG:

Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3. 

Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.

Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.

Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats  (GOBLIMPS)

At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.

Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg

MARY:
Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,

CIRCLE OF TRUST/BOM:
Amelia was given his name because he is a pilot.  Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy).  As a result he was almost named “Cadet”.

Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.

MOLESKIN:
The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther).  Tclaps to Oatmeal and Siesta!

 

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Team Murph Sort Of

#TheHarbor 5/27/2020

PAX: Alright Alright, Amelia, Gibbler, Pepper, Sally, Stingray

Warm-o-rama:

SSH

IST

Little Baby Arm Circles

Monkey Humpers

Tha Thang:

Murph Dora – Partner 1 Run to Bottom of Wildcat Ram Parking Lot and Back; Partner 2 Exercise; Flapjack and Repeato until the team has completed the following:

20 rounds of 5 burpees, 10 merkins, 15 squats, 20 LBCs (Totals: 100 burpees, 200 merkins, 300 squats, 400 LBCs)

Bataan Death March around stadium and back to the park – Native American Run except PAX at the back has to do 3 burpees before running to the front.

6 Minutes of Mary:

Flutter Kicks

Heels to Heaven

Crab Cakes

Dancing Wilt Chamberlains

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Alright Alright’s 30th Birthday Beatdown

PAX: 3 teams

– Team Alpha: Alright Alright (Captain), Oatmeal, Pepper, Pow Pow, Special Sauce

– Team Beta: Draper (C), Chairman Mao, Plus One, Sally, Teasip

– Team Gamma: Stingray (C), F150, Rump Roast, Shifty McCoy, Splash

AO: The area surrounding Burleson Park

YHC assigned teams the night before the workout and each team was told to report to their launch location for a prompt 0700 start.  Each team would complete a certain number of exercises (at assigned checkpoints).  The goal was for all 3 teams to complete their mission in an hour or less.  If any team failed there would be punishment for the whole group.

The Missions:

Team Alpha – Run: 6 miles; Exercises: 100 Burpees, 200 Lunges, 300 Imperial Storm Troopers, 400 Merkins, 500 Plank Jacks, 600 Squats.

Team Beta – Run: 4 miles; Exercises: 200 Burpees, 400 Lunges, 600 Imperial Storm Troopers, 800 Merkins, 1000 Plank Jacks, 1200 Squats.

Team Gamma – Run: 2 miles; Exercises: 300 Burpees, 600 Lunges, 900 Imperial Storm Troopers, 1200 Merkins, 1500 Plank Jacks, 1800 Squats.

The Results:

Team Alpha – Failure (Completed 5 miles, and were 100 squats short during the allotted time, but finished the workout)

Team Beta – Failure (Completed over 3 miles and were on squats when time ran out, but finished the workout)

Team Alpha – Failure (Completed the run, but did not complete all reps)

The Punishment: All PAX have to complete 30 birthday burpees with the Q.

This one will probably make a reappearance. 

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Hobo Hill 5/28/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, icebox, Siesta, Rump Roast, Sex Panther, Bleep, Teasip, Shifty McCoy

QIC: Draper

AO: Lindsley Park

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 8 IC

THA THANG:

SSH x 15 IC

IST x 15 IC

Windmill x10 IC

Native American Run Mosey to Santa Fe Trail and then to Hobo Hill

Dora

Partner 1 run up and down hill

Partner 2 exercises

100 – Push ups

200 – squats

300 – LBC

Mosey back to Lindsley Park southwest corner

Sprint down Santa Monica BLVD from Tenison Memorial Dr to Blair Blvd

Mosey to tennis courts

Mary

Plank Jacks x15 IC

Plank in and outs x10 IC

Plank jacks in and out x5 IC

CIRCLE OF TRUST/BOM: YHC celebrated his 1 year of F3 (a little late on the celebratory beatdown) and thanks each of the PAX for helping him to push himself, sty accountable and be the best version of himself.  There

MOLESKIN: T claps to Rump, Bleep and Sex Panther for making the long trek to the far east side.  @rump found out right away that there was a 1/2 mile mosey and almost left before the warm up.  We warmed up and quickly mosey’d to the currently titled Hobo Hill.  We partnered up then started our Dora.  There was quite a bit of mumblechatter at this point as no one was excited to climb the hill that many times.  Mumblechatter continued throughout the Dora including a few “I hate you Draper”. 

We finished the Dora and Moseyd back.  We had some time to kill and sticking with the hill theme found that the block between Tenison Memorial Dr to Blair Blvd was a small incline decided the PAX should sprint it.  We then Mosey’d to the Basket Ball court for Mary. 

ANNOUNCEMENTS:

  • Happy hour tonight at the Sex Panther Grotto
  • Midway Hollow launch Monday
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The Last Dance (Beatdown?)

#backblast  5/19/20

AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang

Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)

First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)

House “Party” – hold goblet squat, curl “party” (75)

“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)

Second 3 Peat

PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat

Did lap/BLIMP combo two more times

Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91

PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone

Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found

https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw

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Santa Fe Trail/Hill

#backblast 5/21/20

AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down

Here’s the thang:

Warmup with SSH’s, IST’s, and daisy pickers

Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank

Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast

Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good

Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays

Great morning to be out, look forward to seeing y’all soon!