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Four Man Weave

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Coach K, Draper, Oatmeal, PowPow, Sex Panther, Slushii, Special Sauce, Tatanka (FNG – welcome!), Ultra
QIC: Teasip

AO: Glecone Park #glencofasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Windmill x10

THA THANG:
5x4x5 (5 reps of 4 exercises, for 5 rounds). Pull ups, dips, swerkins & OH Press with coupon

Mosey over to the football field for the 4 man weave (copyright pending)

Groups of 4 (had one group of 5). PAX 1 started at the near side of the field doing Man Makers. PAX 2 started at the far side of the field doing curls with a coupon. PAX 3 started bear crawling from one side of the football field to the other. PAX 4 started at the near side of the football field, ran to PAX 2 and back, then relieved PAX 3 of the bear crawling, who ran and relieved PAX 2 of the curls, who then ran and relieved PAX 1 of the Man Makers, who started running. Continue that cycle for a couple more rounds with the below exercises:

Man Makers, Curls, Bear Crawl, Run

Squats, Lunges, Crab Walk, Run

Penguin Crunch, Elf on a Shelf, Crawl Bear, Run

Once everyone was done, had just enough time to mosey back to the start for 12 Burpees OYO, followed by Mary

MARY:
Uptown Crunch x10, LBC x20

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC pulled in at 0525 after having enjoyed an extra 15 min of sleep and a shorter commute with the move back to civilization (read south of 635). YHC was greeted by what sounded like a reason for why Alright Alright missed Monday’s beatdown. Apparently, we may need a second F event where Plus One is our bartender as his margs led to the missed workout.

Some criticism from the PAX during the warm up as YHC mistakenly said that ISTs are standing curls as opposed to standing sit ups (YHC has curls on the mind for his girl/future M), then YHC was again laughed at for the apparent twang when saying “Windmill” (YHC has always had a different way of saying i’s, like in pillow). Regardless, the warmup was done and we transitioned to the 5x4x5.

The naming convention for this popular workout was discussion topic during it, as several PAX were unsure of how many sets to do. YHC has always thought it was reps x # of exercises x rounds, but YHC is flexible. The confusion was only a preview of what was to come.

YHC led the PAX to the football field for the 4 man weave, which after an explanation and demonstration, led to some expected confusion on who was to relieve whom (who? YHC can never get these right). After a few minutes, it appeared as though the PAX finally got the rotation down. Alright Alright’s group must have taken after him the night prior as there was some difficulty with crawling/crab walking in a straight line.

Once done, YHC felt like there was too much mumblechatter going on and decided to initiate burpee silence with 12 burpees which quickly quieted the PAX. 

Just enough time for some Mary before we named Tatanka (it was either that or something related to bears I think?) and the discussion over spelling started. Ultra and YHC liked the Lafawnduh style spelling “Ta-tawn-kuh”, but Pow Pow found the proper spelling. Overall a good time in the gloom and the 4 man weave will definitely be making another appearance. I may make it a goal to keep increasing the weave by 1 with ultimate goal of a full PAX weave.

ANNOUNCEMENTS:
1. Big D TID Beatdown (fka Texas Independence Day 18k) is this Saturday at 0700, kicking off from Riverchon Park
2. Q Source this Friday at 11:30 in Preston Center. This week is on the Jester.

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Tickle My What?

PAX: Aaarrrggghhh, Bleep, Jiminy, Sally, Sex Panther, Slushii, Special Sauce, Teasip, Ultra
QIC: Coach K
AO: Cole Park
Mileage: 3.5 (5 if you’re Sally/YHC)

Warm-O-Rama:
SSH x20; IST x15
Short lap around Cole Park

Tha Thang:
Paint-the-Lines; run a lap
Alligator Merkins; lap
Nipplers; lap
Irkens; lap
Carolina Drydocks; lap

Repeato.

Threw in a Native American run at one point. Waiting PAX had to run suicides while waiting for the six or do burpees as punishment.

Mumblechatter:
Sally was the only PAX man enough to endure an extra run this morning (down Travis, loop back up the Katy Trail). Good to have him back out “almost as good as new” (his words). Aaarrrggghhh sent a warning text about rolling in late, but he interestingly enough beat Sally and YHC back from the run before the workout started. Not sure how many laws were broken in Uptown this morning, but YHC is guessing quite a few. Ain’t illegal ‘les you get caught. By 0532 we were all disappointed to realize that Rump Roast and Shifty would not be joining us.

YHC disclaimed the workout, nothing too fancy here before taking off on our first lap to show the fellas the way. We rallied back at the tennis courts, and YHC explained the rules for today: if you finish the run early you do suicides until the six is in or punishment burpees. Goal was to keep moving the entire morning limiting breathing/recovery time. We ultimately did zero burpees, which Teasip lauded YHC for. Such a rare treat from YHC, must’ve been the whiskey.

We did a quick PTL during which YHC lost a shoe. Teasip noticed a rapid recovery by YHC to remove the shoe flawlessly and jokes were had about YHC’s ability to undress so quickly. It bodes well for me that speed impresses people. We ran another lap. Then did some merkins…and a lap. Then some nipplers…and a lap. Almost felt like a KTT.

After the Irkens, Teasip and his inquisitive mind tried to pick up on the theme. Him and Sauce tried to come up with words for “A NI…”. YHC casually mentioned they forgot a letter and YHC believe “PANTIES” was the first suggestion after that. It was after this lap, or soon thereafter we got our inaugural Chippendale of 2020 from Teasip showing off the wedding bod. Someone threw out something about staying in the lights of the tennis court complimenting each other while in a circle, which Slushii and YHC agreed was descriptive of a circle jerk. We took off on our run not looking back – no one needed to be a part of what was going on back there.

We finished the Carolina drydocks, and Sauce and Teasip finally caught on to the word Panic and immediately yelled out “Panic! At the Disco”. Great band, Brendon Urie still going strong. Though that wasn’t the theme.  

As if a circle jerk wasn’t “friendly” enough, the phrase “whatever tickles your fancy” was thrown out to which someone offered to “tickle YHC’s fancy”. A motif that would acme at “milking the prostate” by the end of the workout. Very affectionate group this morning as at one point someone offered a hug to YHC in response to “circle up near me”. Must’ve been something in the air, or YHC’s mood was really something new.

Some ribbing of Ultra and Jiminy to push them harder didn’t seem to be working, so we threw in a ½ mile Native American run at the end of which Jiminy and Ultra got into a sprint to finish first between them. After proving they could sprint, YHC really dug into them on the rest of the runs. We did suicides instead of a run for another round during which the “tickle your fancy” fiasco ensued. YHC did not give clear and verbal consent, nor did any other PAX to my knowledge. YHC heard the word “butthole” out of context. Not sure what was going on there, but it was a conversation that was had.

We wrapped up with an AYG lap resulting in us ending a minute over time for which YHC apologizes. Gave a quick debrief about pushing ourselves and each other and keeping up the momentum going into the TID18K this weekend. Hopefully this morning was a good balance of “pushy” Coach K without veering into the crankiness territory. YHC thinks he towed that line pretty well, but open to dissenting opinions. Thanks again for putting up with a little extra pressure this morning. We all got better because of it covering close to 3.5 miles by most people’s watches.

Aaarrrggghhh asked what time the drinking was starting on Saturday for the CSAUP, to which YHC responded that YHC was doing a shot of whiskey every hour during the event. PAX were supportive of the idea thinking it would keep my happy, and apparently everyone wins with a happy Coach K. Jiminy gave us a half-Chippendale during the COT as we went about our merry Mondays.

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PowPow’s B-day Q

Friday – February 14, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx20 – ISTx15 – Veggie Pickersx10

THA THANG:
Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

MOLESKIN:
Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

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Fast and Furious

DATE: 2/27/20.

TEMP: 30.

WEATHER: Cold, but not windy, so it wasn’t too bad.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Rabbit.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-IW x15 IC

-Squat x15 IC

-Cotton Picker x15 IC

-Moroccan Night Club x30 IC

 

THE THANG: mosey to the tennis courts.

-Bear Crawl across three tennis courts, then Reverse Crab Walk back.

-Burpee Broad Jump across two tennis courts, then Lt. Dan back.

-Wheelbarrow across one tennis court, then PAX switch and Wheelbarrow back.

DORA: one PAX runs across 4 tennis courts, then runs back while the other PAX does exercises. Pair of PAX is responsible for completing all of the following reps:

-Merkin x100

-Flutterkick x150 double count.

-Squat x200.

-Mountain Climber x250 double count.

 

MARY:

-LBC x15 IC

-Box Cutter x15 IC

-Freddie Mercury x15 IC

 

CIRCLE OF TRUST:

MOLESKIN: PAX talked about Rabbit’s recent travels.

 

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. Sign up to support the community and the Plano Regional Day School Programs for the Deaf (https://runsignup.com/Race/TX/Plano/DeafinitelyNotDifferent5kandFunRun). F3 Dallas’s Texas Independence Day 18K on March 7–join our brothers for some awesome 1st and 2nd F.

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4 Miles of Pain

DATE: 2/24/2020

TEMP: 58.

WEATHER: Overcast and very windy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart.

QIC: Walmart.

 

AO: Oak Point Park.

 

WELCOME/DISCLAIMER: not given since Q was riding solo.

 

WARM-O-RAMA: OYO stretching for 2 minutes.

 

THE THANG: 4 mile run. Q set a very slow pace since his left knee and calf were hurting a lot. Q almost wimped out at 3 miles, but kept pushing to hit 4, no matter how slow. This reminded Q of the importance of accountability.

 

MARY: none.

 

CIRCLE OF TRUST: Q prayed for the other PAX.

 

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. Sign up to support the community and the Plano Regional Day School Programs for the Deaf (https://runsignup.com/Race/TX/Plano/DeafinitelyNotDifferent5kandFunRun). F3 Dallas’s Texas Independence Day 18K on March 7–join our brothers for some awesome 1st and 2nd F.

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Walmart and Silicon Tagteam the Q

DATE: 2/22/20.

TEMP: 40.

WEATHER: Cool and cloudy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Silicon, Mookie, Eruzione, Landry, and FNG.

QIC: Walmart and Silicon.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x50 IC

-IW x15 IC

-Overhead Clap x15 IC

-Absolution x10 IC

-Native American Run around the school.

THE THANG:

Mosey to the picnic tables by the tennis courts.

-Dip x20 OYO

-Irkin x25 OYO

-Derkin x30 OYO

-Dip x35 OYO

Mosey to the tennis courts.

Church Picnic: PAX split into pairs. Pairs leap frog across three tennis courts, then wheelbarrow back across to the start. 10 Absolutions each one PAX return to the start. Repeato.

Elevens: Jacob’s Ladder of burpees and LBCs. Start with 10 burpees, then run across all 4 tennis courts and do 1 LBC. Run back to the start and do 9 burpees, 2 LBCs, 8 burpees, 3 LBCs, etc.

Bear Crawl across 1 tennis court, then Crab Walk across 1 tennis court. Repeato but in reverse to get back to the start.

MARY:

-Flutterkick x10 IC very slow.

-5 burpees.

CIRCLE OF TRUST:

MOLESKIN: PAX got to know Landry and FNG. PAX named FNG “Jennay.” Glad to have a new addition to the brotherhood.

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. F3 Dallas’s Texas Independence Day 18K on March 7.

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The Wheel of Pain Co-Staring Oatmeal

Pax:
Island Time, Special Sauce, Alright Alright, Draper, Sally, Ice Box, Siesta, Dem Apples, Oatmeal, 2 FNG’s Greenspan and Rainman. (I think I remembered everyone)

QIC:
YHC, Rump Roast

Weather:
46 degrees and beautiful 

AO: 
Burleson

Disclaimer:
Given

Warm-O-Rama:
SST’s x20 IC
IST’s x20 IC
Cotton Pickers x15 IC
Burpees x15 OYO (Because there was too much Mumbblechatter)

The Thang:
Mosey to the fountain at the Quad bro
Wheel – of – Pain (roughly 45min OYO)
Mosey back to Burleson
4mins of Mary

CoT:
YHC prayed us out

Announcements:
Texas Independance Day 18K comming up in 2wks

Mumblechatter:

The warm-o-rama had a lot of chatter that YHC self consciously took personally. So I decided to dole out some OYO Burpees to quiet the noise. Then we were off to the Quad and although our little clusters chatted it was much quieter. Once we got to the spot the chatter started again, especially, the fact YHC needed Oatmeal to explain the Wheel of Pain since even I had forgotten how awful it was. I heard about it that I didn’t have a speaker…. It was a rough crowd this morning! I believe Coach K would have been proud had he been present today. He was there in spirit.

I have to admit, I neglected to write everyone’s name down right after so I hope I didn’t leave anyone out. I also hope I got the FNG’s new names accurate. IT had been a while since I’ve lead a large group of men and it felt almost like a VQ. I hope I was able to mask that and pull off a solid beatdown. Until next week my friends! 


 

 

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I Feel the Need for Speed! 02/20/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Coach K, Special Sauce, Draper, Ina, Pepper
QIC: Oatmeal

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given in a brain fog

WARM-O-RAMA:
SSH x 20IC

IST x15IC

Windmills x 10IC

THA THANG:
YHC had the PAX to the track for some much needed speed work.  We commenced the following with each PAX taking the lead for each length.  Should the “12” not finish in the given time, there was to be punishment.

400m@95sec, 60 sec rest when the “six” finished with 20 squats during rest period

200m@45sec, 30 sec rest when the “six” finished with 10 merkins during rest period

400m@90sec, repeat active rest period with squats

200m@44sec, repeat active rest period with merkins

400m@89sec, repeat active rest period with squats

200m@43sec, repeat active rest period with merkins

400m@88sec, repeat active rest period with squats

400m@87sec, repeat active rest period with merkins

Half bleacher run

Mosey back to La Mad

Mary:

Homer/Marge with some mumble chatter by YHC adding a few exercises in throughout

Uptown crunch

Low dollie

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had a need for speed this morning and brought along the PAX for some fun on what was a blustery and wet winter morn.  The challenge was to get faster with each “rep” or face punishment.  Unfortunately, YHC did not set stretch goals to allow us to fail in a safe environment so we coasted through the workout without any punishment.  YHC did note that this workout created quite the excitement (or fear) to exceed the targeted times with each run.  So much so that the jumpy PAX false started numerous times on one particular 200m run so YHC thought 10 burpees would quell the skittish PAX.  It appeared to have the desired effect as there were no more false starts! 

Once again YHC had issues with the opening disclaimer.  For the life of me, I cannot understand why it is so hard to remember an announcement that we hear every morning.  Perhaps it’s the Gloom, my reduced posts or my age.  No matter, I shall endeavor to get my act together. 

Overall, I think the workout met my desired objective and I think we, as PAX, could use more speed work with faster times!

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Impromptu Q

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Chairman Mao, Coach K, Ina, Slushii, Special Sauce, Ultra, Beater (F3 Indy), Dontcha Know (F3 Greensboro)
QIC: Alright Alright

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

Squats x10

Merkins x5

THA THANG:
Run

Merkins x5 IC

Run

Merkins x5 IC

Run

Merkins x5 IC

Burpees x6 for not picking up the 6

Run

Merkins x5 IC

Burpees x3 for lollygagging

Run

Merkins x5 IC

Run

Merkins x5 IC

Run

Merkins x5 IC

Mosey to Tennis Courts

Burpee Dan with Increasing Burpees across both courts and back

Dirty McDeuce

Alternating Lunges x12

WWI Sit Ups x12

Overhead Claps x12

Bear Crawl Across Both Courts

Crawl Bear Back

Repeato x3

MARY:
Maybe, don’t really remember.

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Valentines at The Harbor

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

AO: The Harbor

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH IC x40, Underdog x30, Mountain Goat IC x20, Partner Pickle Pounder IC x10

THA THANG:

Mosey to top parking lot

Set 1 “Dating” (How you doin’?)

2 Minute Overhead Coupon Hold

14 Overhead Coupon Presses

14 Squats

14 Skull Crushers

Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)

2 minute Overhead Ruck Hold then…

2 (yes TWO) Rounds of:

14 Coupon jump Burpee

14 Coupon Squat Thrusters

14 Overhead Coupon Lunges

14 Flutter kicks (4-Count, Coupon held up)

Set 3 “Struggles” (Grind through tough times)

2 Minute Overhead Coupon Hold

14  Elf on the Shelf

14 Coupon Big Boy Situps

14 Coupon Vups

14 Coupon Sky Pounders

Set 4 “Break-Up” (Throw arms up and quit)

2 Minute Overhead Coupon Hold

14 Coupon jump Burpees

14 Overhead Squats

14 Single Arm Overhead Squats (7 each arm)

14 Coupon Squat Thrusters

14 Coupon Swings

14 Overhead Coupon Lunges

MARY:

CIRCLE OF TRUST/BOM:

Valentines day is a day that at times can get big production, however we need to be dating our wives weekly. Don’t me that guy that only does because Hallmark says so.