#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!
Katy Trail 5/28 (No Clever Title)
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x15, Daisy Pickers x12
THA THANG:
Quarter Mile intervals with the below pain stations:
OH Press x20, WW1 sit ups x12
Ruby Situps x15 OYO
Dips x12, Step Ups x16
The Bird/Angels in the Outfield x12
Irkins x12, Derkins x12
Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12
Head back to La Madeline for Freddie Mercury x15
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.
ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.
Dynamic Duo Take on Katy Trail
COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Teasip
AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x12
THA THANG:
Quarter Mile Intervals with the below pain stations:
OH Press x12, LBC x20
Rugby situps x15
Merkins x12, Squats x12
Burpees x5
Dips x12, Step ups x12
Uptown crunch x12 each leg
End with BLIMPS, starting at 10 and increasing reps by 5 for each new exercise
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not much mumblechatter, as most of the PAX went to the new AO of Lindsley Park. Plus, we were both sucking wind after not having visited Katy Trail in quite awhile.
ANNOUNCEMENTS:
BLACK JACK!!! — Bitch’issss (in my best Chris Tucker voice)
Date: 5/28/2020
Temp: 69
Weather: A little overcast and a slight breeze, helluva a morning for a beat down!
Count-off & Name-O-Rama:
PAX: Bleep, Icebox, Slushii, Froggy
QIC: Rump Roast
AO: Germany Park
Disclaimer: Given
Intro/ Warm-o-Rama:
– SSH’s x20 IC
– IST’s x20 IC
– Hill Billies x20 IC
– Squats x20 IC
– Naperville Groiners x15 OYO
The Thang:
1x Lap around the track
Bring Sally Up
Start chest on the ground, when the song says “bring Sally up” come to the top Merkin / High Plank then
On “bring Sally down” go to the Merking down position keeping chest OFF the ground
Mosey to the tennis courts – BlackJack!
1x Merkin run across the court 20x LBC’s
6MoM:
Icebox started us with 10x each side Leg, Pulse. Planks???
Slushii called
I took back over and wrapped u with
20x Big Boi’s
20x Penguin Crunches
10x DC Mountain Climbers
Circle of Trust (CoT):
Icebox prayed us out this morning
Playlist:
Rump Roasts F3 Playlist
Moleskin:
I showed up this morning with a “field” routine only to see that they were fertilizing the field at 0527 in the morning! Had to call an audible and use the tennis courts, which had a fence dividing the two courts so again, had to modify the run portion of the Blackjack. There was some grumbling during warm-up about “legs” but, we had to get them in at some point because the rest was ALL arms, chest, shoulders! Typical Rump in that I didn’t even mean to destroy our upper body. It just comes naturally!
Noone made it thru “Bring Sally up” without touching the ground. We’ll have to do that one more often. There was some mumble chatter during the first few rounds of BlackJack which were soon replaced with grunts, moans, and a few choice words about merkins! I hope everyone would agree, it was a beat down. Good ole fashion Rump special!
Announcements:
Happy Hour tomorrow at Sex Panthers. We’ll be BYOB and chair to maintain social distancing practices.
Address-5542 Glenwick Ln.
Time-5:30 PM.
Date-5/29
DEACON beatdown
#backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Froggy
QIC: Slushi
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
Side Straddle Hops x 15, IST x 15, Cotton Pickers x 10
THA THANG:
Native American Run around park (1 lap)
Go to field and start DEACON DEMON, run to 3rd base fence and do exercise again:
D – Deep Squats x 25
E – Elbow to Knee (aka Hillbillies) x 40 (20 each leg)
A – Alternating Shoulder Tap Merkins x 20 (10 each arm)
C – Crab Cakes x 50 (25 each leg)
O – One Legged Burpee x 20 (10 each leg)
N – Narrow Squats x 25
D – Derkins on bench x 20
E – E2K (elbow to knee on your six) x 20 (10 each leg)
M – Monkey Humpers x 25
O – Overhead Claps x 25
N – Nipplers on bench x 20
MARY:
Rosalitas x 12, LBC x 20, Penguin Crunches x 20, Flutter Kicks x 20 each leg, JLo x 12
CIRCLE OF TRUST/BOM:
Thankful for a kotter to post and men coming out to make each other better.
MOLESKIN:
Had 4 PAX show up for the #DEACONbeatdown. YHC had to add DEMON on the fly because all PAX finished DEACON in record time. YHC was happy to see a kotter out this morning after months of badgering. We spent some time today talking about bourbon and getting out of town to see a landscape other than Dallas. An exercise that got the PAX excited and brought on some chatter was the One Legged Burpee.
ANNOUNCEMENTS:
1. HH at Sex Panther’s on 5/29 @ 5:30PM
Midway Hollow Statpad Sunday
Date: 5/24/2020
Temp: 74° and cloudy
Weather: It as nice and cloudy even in the dark, with a nice cool breeze.
Count-off & Name-O-Rama:
PAX: Slushii, Bleep, Sub Prime, and Shifty McCoy
QIC: Rump Roast
AO: SE Corner of Park Lane & Lakemont Drive
Disclaimer: Given
Intro/ Warm-o-Rama:
– SSH’s x20 IC
– IST’s x20 IC
– I feel like I’m forgetting something here
– Cotton Pickers x10 IC
The Thang:
Mosey down Lakemont a block or so to Beechwood
– 25x Deep Squats (Slow & Low OYO)
– Moseyed down another block for
– Wheel of Merkins x10 each (IC)
Moseyed to Walnut Hill parking lot for:
– Suicide long-to-short using light poles in the parking lot.
Then had PAX pick exercises for a Jacobs Ladder. Bleep picked – Sideways Crabwalk to a waypoint. So I had to Omaha and had Slushii and Sub Prime pick an exercise each. Big-Boi Sit-Ups and Slushii had to get all fancy and gove us a variation of an Uptown Crunch but from the side plank position, drawing top knee and elbow together.
After Jacobs Ladder we moseyed thru the church campus to the Midway Parking lot.
– 10x Forward Lunges (DC IC)
– 15x Jack Reachers (overhead press DC IC)
– 10x Reverse Lunges (DC IC)
– 15x Thumbs Up reverse arm pulses
Moseyed to Valley Ridge and PAX did some Mountain Climbers waiting on the 6 (Shifty and YHC).
Then a little 2nd F slow mosey and mumble chatter back to the launch point for CoT.
Circle of Trust (CoT):
Slushii prayed us out this morning
Playlist:
No tunes today
Moleskin:
It was nice to see Sub Prime back out with us this morning and that it was a decent little Midway Hollow Statpad Sunday! YHC will admit to other than knowing I wanted to go to the church, I didn’t plan the “light” workout. I believe it’s safe to say that we all ran a little further than we anticipated and ended up getting in a pretty solid beatdown. The Second F was well deserved. I think everyone agrees that after the shelter in pace, even with a lot us staying pretty active, a full week of F3 beat downs is tough, it’s going to take me a few weeks to get back into the full swing of things and can’t wait!
Announcements:
CSAUP tomorrow
Two Dudes For Dirty McDeuces
DATE: 5/19/20
TEMP: 68.
WEATHER: Breezy.
COUNT-OFF & NAME-O-RAMA:
PAX: Rabbit.
QIC: Walmart.
AO: Liberty Park.
WELCOME/DISCLAIMER: Given.
WARM-O-RAMA:
-Imperial Walker x15 IC
-Cherry Picker x15 IC
-Overhead Clap x15 IC
-Moroccan Night Club x15 IC
-Slow Merkin x10 IC (down for 3 counts, up on 4)
THE THANG: Dirty McDeuces.
Mosey to the parking lot behind the school.
McDeuce 1:
-LBC x12 IC
-Squat x12 IC
-Merkin x12 IC
-Lap around the parking lot.
McDeuce 2:
-American Hammer x12 IC
-Lunges x24 OYO
-Carolina Dry Dock x12 IC
-Lap around the parking lot.
McDeuce 3:
-Box Cutter x24 OYO
-Jump Squat x24 OYO
-Slow Merkin x12 IC
-Lap around the parking lot.
Mosey to the benches.
Dip x24 OYO
Box Jump x24 OYO
Calf Raise x24 OYO
Irkin x12 OYO
Derkin x12 OYO
Mosey to the front parking lot.
Bone the fish.
Wonderbra x12 IC (like the People’s Air Chair, push arms out + push arms up =1).
MARY:
-Freddy Mercury (slow) x24 IC
-Flutterkick (slow) x12 IC
-Uptown Crunch x12 IC (both sides)
CIRCLE OF TRUST: prayed for Maverick while he’s in Colorado. Prayed for PAX that couldn’t join us. Prayed for safe travels for Rabbit’s Gulf Shores trip next week.
MOLESKIN: PAX talked about Rabbit’s new rental house, and some of the craziest leases we’ve had to sign.
ANNOUNCEMENTS: next Q is Thursday, 5/21.
Monday Morning at Cole Park w/ Rump and Co.
COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther and Shifty McCoy
QIC: Rump Roast
AO:
Cole Park
PAX: Sex Panther and Shifty McCoy
QIC: Rump Roast
AO:
Cole Park
F3 WELCOME & DISCLAIMER:
Given
Intro/ Warm-o-Rama:
Ranger Merkins x15 (OYO, SC)
20x Lil’ Baby Arm Circles FWRD
20x Lil’ Baby Arm Circles RVSE
SSH x20 (DC,IC)
Cotton Pickers x10 (DC, IC)
IST x20 (DC, IC)
Tha-Thang:
I had a work out planned… Really I did
We did a suicide
We chatted for a little while
Shifty called 15x Hand Release Merkins (OYO)
I followed that up with 15x Big Boy Sit-Ups
We chatted for a while longer… Sex Panther got his phone and found the nearest Starbucks.
We moseyed (slow socially distaned walk) to Starbuck.
Got coffee
Moseyed (walked) back.
CIRCLE OF TRUST/BOM:
Socially distanced of course and prayed us out
MOLESKIN:
I don’t really think we can count this on our workout tracker but, was an awesome 2nd F event and #coffeteria at #starbucks was a nice treat and a hell of a way to kick off the start to a great week!
ANNOUNCEMENTS:
Zoom Happy Hour Saturday @ 2000
Monday Morning at Cole Park with Rump & Co.
COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Slushii, Bleep, and Shifty McCoy
QIC: Rump Roast
AO:
Burleson Park
PAX: Agnes, Slushii, Bleep, and Shifty McCoy
QIC: Rump Roast
AO:
Burleson Park
F3 WELCOME & DISCLAIMER:
Given
Intro/ Warm-o-Rama:
SSH x20 (DC,IC)
Cotton Pickers x10 (DC, IC)
IST x20 (DC, IC)
FWRD Lil baby arm circles x15 (DC, IC)
BWRD Lil baby arm circles x15 (DC, IC)
Overhead presses x15 (DC, IC)
Moroccan Night Cubs x15 (DC, IC)
BWRD Thumbs Up Arm Pulses (DC, IC)
Deep Squats x25 (OYO, SC)
Mosey around the park to continue the warm-up
Tha-Thang:
10x Mini Hair Burners each arm (DC, IC) – Shifty was going to lead these but we flat out forgot!
Gorilla Complex
8x Curls for the Girls
8x High Pulls
8x Overhead Presses
8x Tricep Extensions
8x then drop your block for 8x Merkins
Run across field and back.
Rinse n Repeat x8
Mosey back to start
CIRCLE OF TRUST/BOM:
Socially distanced of course and prayed us out
MOLESKIN:
It was my first #2ndct since being back from atx and my first ever coupon Q. There was some light rain and the Gorrila Complex was NOOOOO joke. It’s reminded me a lot of the Fitness Test even though it was much different. It’s been too long, and I know I’ve not done this bb completely correct. It was an all-around great beat down! #acceleration
ANNOUNCEMENTS:
Zoom Happy Hour Saturday 5/16 @ 2200
The CATS of Lake Highlands, May 2020 Benchmark
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright
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
Alright Alright: 20, 19, 18 (probably could have been more but took a tour through the neighborhood and left no man behind)
F150: 20, 19, 18
MARY:
10 OYO Ninja Burpees
Flutters IC x12
Hello Doll IC x14
Freddie Mercury IC x15
Box Cutters IC x13
Heels to heaven IC x11
CIRCLE OF TRUST/BOM:
Importance of man sticking together and urging one another in blindspots and strengths.
This will become a regular bench mark for The Harbor, more details later as to when we will make it such.