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Post GrowRuck Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Dfib, Pow Pow, Sound Machine, Stingray, Phelps, Big Tex, Slushii, Silent Bob, Icebox, Cash (Pax from Katy), Scott Friend (FNG), Tyler Zoz (FNG)
QIC: Jobu, Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x20; Pickers. x.20

THA THANG:
Group 1: Carry Coupons around outer loop 2.5 laps in 20 min. Penalty burpees for not finishing.

Group 2: Split into groups of 4. Starting at home plate each group must have one person performing lunges with sandbag while the rest of the pax bear crawling alongside. Group must go all the way around the entire field and stop at every light post and perform 100 merkins as a group. Once back at home plate group must perform 200 dive bombers. The sandbags were not aloud to touch the ground at any point in the workout.

MARY:
Penalty burpees x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was ready to exchange his Q for another day because of his recovery from Growruck. Oatmeal talked him into co-Qing so we could share the lessons we learned with the group. Most of the complaining came from the soreness of the Pax who attended GrowRuck 2 days before. 

ANNOUNCEMENTS:
1. All future GrowRuck events

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A Little at The Harbor

COUNT-OFF & NAME-O-RAMA

PAX: Sound Machine, Stingray, Trash Panda, Swiper, Silent Bob

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

12 SSH, IST, daisy pickers, annies

THA THANG:

Mosey to front of school. Split into two teams, one pax runs the course and exercises while others do exercise.

Rd 1 – Merkins, E2K (both sides), Nipplers X10 ( PAX waiting hold Al Gore)

Rd 2 – Burpees, American Hammers, Rocky Balboas x10 (PAX waiting do Plank Jacks)

Rd 3 – Carolina Dry docks, Alternating Shoulder Taps, T-Merkins x10 (PAX waiting do Squats)

Rd 4 – Lunges, Outlaws, Gorilla Humpers (5 monkey bumpers with Gorilla Jump) x10 (PAX waiting do Hello Dollies)

 

Mosey to Tennis Courts

Motivator long to short

MARY:

12 Yeahs, Box Cutters, LBCs

CIRCLE OF TRUST/BOM:

We are influencers in some sphere of influence we are in, whether at home, work, with PAX, or friends. How are you influencing in a positive direction or in a negative direction, F3 is about male leadership and we must be aware we are always leading and someone is always watching us lead. Not watching a creepy way…kids, friends, co-workers, and so on.

MOLESKIN:

 A LOT of soreness and discussion about the number of bear crawls the day before at SCT, causing some modifications for the group. Over all a great morning with the men of The Harbor.

ANNOUNCEMENTS:

 

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A Fun Track Lap at The Harbah

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, F-150, Gold Digger, Gusher, Icebox, Jobu, Meatball, Mr. Mom, Phelps, Silent Bob, Slippy, Stingray
QIC: Teasip

AO: The Harbah!
F3 DISCLAIMER & WELCOME: Given with the COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbillies x15

THA THANG:
Mosey to the football field for 11’s with Merkins (start at 10, go down to 1) then run across the field for Squats (start at 1, go up to 10). Go until 10 Merkins and 1 Squat.

Headed over to the bleachers for 5 rounds of running up and down bleachers (3 were normal, 2 were bunny hop up and run down).

Do two rounds of 10 Irkins, 10 Dips, 10 Dirkins, and 10 Step-ups (each leg)

Do a lap around the track: Shuffled the curves, ran backwards down one straightaway, and burpee broad jump the other straight away. Mary after.

Mosey back to the park for 12 Dry Docks

MARY:
LBCx x17, Rosalita x17, Rugby Sit-ups x17 (OYO), Yeah Thrusts x17

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC journeyed over to the Harbah this AM to see how they live it up there. Solid turnout including Mr. Mom from McKinney (major T-claps!) and Phelps continued his perfect attendance. Name change to Iron Horse or Ironman perhaps?

Icebox and Meatball had their own #jeepmafia, but Dirtbag apparently didn’t give enough hard consideration last night as he was notably absent.

The burpee broad jumps were quite the crowd pleaser. Icebox did his best to encourage the PAX to work smarter, not harder by bringing their feet up to their hands to complete each burpee to give them an extra 6 feet (or 4 feet in Big Tex’s case) between broad jumps.

YHC is looking forward to coming back out to the Harbah again.

No Ultra sightings, so the under of 2.5 is looking like a solid bet unless he pulls his own Phelps and shows up the rest of this week

ANNOUNCEMENTS:
1. Grow Ruck this weekend! Can still sign up, but probably won’t get a shirt
2. 2ndF event this Saturday at Vector Brewing. M’s, 2.0’s and pets welcome!
3. F3 Golf

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Willie Mays Hayes Spring Training Workout

 

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Mosey to track

15 Side straddle hops

15 Imperial storm troopers

THA THANG:

Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 

 

MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks

 

CIRCLE OF TRUST/BOM:
YHC prayed us out and asked for strength and endurance for the rest of the week.

MOLESKIN:
Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.

ANNOUNCEMENTS:

1. Growruck
2. Memorial Day event

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Safari and Penalty Burpees

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Chairman Mao, Dfib, FNG – El Chapo, Jobu, Nicky Roth, Oatmeal, Poppy, Pow Pow, Rump Roast, Sally, Sex Panther, Sound Machine, Siesta, Slippy, Sweet Baby, Tik Tok, Trash Panda, Ultra, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with added disclosure for COVID

WARM-O-RAMA:
SSH x 20, IST x15, Hillbilly x12, warmup lap around the park

THA THANG:
Red Barchetta across the field

1 penalty burpee for Sally being 1 min late and then 8 penalty burpees for Tik Tok being 8 mins late (more to come on the penalty burpees) 

Safari: Form two lines, then do the below exercises two rounds each

Native American Duck Walk, everyone in line hold an Al Gore
Native American Bear Crawl, everyone in line hold a plank
Native American Crawl Bear, everyone in line hold a plank
Native American Crab Walk, everyone in line hold a Wilt Chamberlain

Everyone sprint like a roadrunner to the sidewalk, then Native American Run around the park to the playground

Mosey to the tennis court, where half the group did a suicide while the rest did burpees. Flapjack. 

Next 10 Dry Docks, and at this point, the ECers joined us. They were 52 minutes late, so everyone did 52 burpees, then ended with 10 squats

MARY:
We never did do the rugby sit ups

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC decided to take the PAX on a little safari this AM. YHC had thought about a big planned beatdown, but alas, was slammed with work this week, so that will have to wait. The Red Barchetta starter was a crowd pleaser and generated a few “FUs” from Rump. There were some issues with defining which fence and which trash can for a few of the sprints, so YHC knows why this exercise is normally done on a football field.

The NA Duck Walk led to some discussion about the best human duck call in F3, where the consensus was Ultra would have it, with Sex Panther second. Sound Machine had a rather surprising good duck call, which he claimed is partially due to his first car having hooves.

In the middle of the NA Crab Walks, YHC turned to Alright Alright and asked if the ECers joined the beatdown, should YHC make the PAX do penalty burpees for them being 35 min late. Alright Alright said we should, which YHC kept in his back packet.

A lot of mumble chatter during the Safari, which led YHC to think that maybe the Safari wasn’t a sufficient beatdown, so YHC decided to ramp up the cardio with the NA run and suicide at the tennis court. We decided to split into two groups for the suicides and YHC took Alright Alright’s suggestion of the group doing burpees while they waited, which YHC happily obliged (insert more “FUs” from Rump Roast). 

YHC was going to just do a few exercises and some Mary, but the ECers joined right after the suicides, so YHC had to be consistent and fair and thus 52 penalty burpees were required for the ECers showing up 52 min late. This led to quite a bit of grumbling and a few cries of foul from the ECers saying we were late to the EC workout. However, YHC would like to point out that YHC did not join the EC group or workout at all, so YHC didn’t attend the EC workout. The ECers joined the workout that started at 0700, and thus the penalty burpees were instituted. 

FNG naming occurred. Potential other names were Wild Thing, Dorn (Jobu brought him, so another Major League theme), or maybe Loggins (he has a great head of hair). But El Chapo, mentioned he is a rock climber the rock climbing led to discussions about El Captain where free climbing occurs, and that led to El Chapo. 

Shoutout to the perfect weekers (Big Tex, F150, Slippy, and Sex Panther) and pour one out for Bleep and Special Sauce. Bleep is usually absent on Saturdays, so that’s understandable. Special Sauce was unable to return from beyond the wall in time, as he journeyed to the great North yesterday. Though he’ll probably be happy that he missed all the penalty burpees after requesting no burpees. 

ANNOUNCEMENTS:
1. F3 Grow Ruck in two weekends (April 9-11). Houston has scholarships available!
2. Carry the Load on Memorial Day, May 31
3. F3 Golf

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Torturing Rump Roast at The Harbor

Date: 3/24/2021
AO: The Harbor
PAX: Trash Panda Harrison Coffman Benjamin James Bolin Bleep Rump Roast Icebox Dirtbag Meatball Special Sauce Slippy Jobu F150 Stingray Avril Big Tex Armpit Gold Digger adam visosky
QIC: Your Humble Correspondent
WARMORAMA:
Mosey to parking lot by football field. Burpee rule in effect. 6 burpees.
Side Straddle Hops x15
Imperial Storm Troopers x15
Merkins x10
THA THANG:
Mosey to Trail
Burpee Penalty x10
Mountain Climbers x10
Start over because form wasn’t good.
Mountain Climbers x26
Mosey up trail
Burpee Penalty x27
Side Straddle Hops while you wait
Mosey to church
Burpee Penalty x10
Plank Jacks x10
Mosey to CUL-de-sac #1
Burpee Penalty
T-merkins x10
Mosey to CUL-de-sac #2
Burpee Penalty
Hand Release merkins x10
Mosey to CUL-de-sac #3
Carolina Dry Docks x10
Mosey to CUL-de-sac #4
Burpee Penalty
Some other exercise
Mosey to tennis courts
Burpee Penalty x14
Partner 1: begin bear crawl suicide
Partner 2: run across all courts and back twice
Flapjack and Repeato until time is up
Mosey back to launch.

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LGN Invitational 21

COUNT-OFF & NAME-O-RAMA:

PAX: Slushii, Alright Alright, Slippy, Ina, Draper, Rump Roast, Classified, Teasip, jobu, Whoops, Oatmeal, Big Tex, Dfib, Siesta, Nicky Roth, Splash, Trey (FNG), Boggle, Ant-man

QIC: The Chairman

AO: Burleson Park

F3 WELCOME & DISCLAIMER: Given…obviously

WARM-O-RAMA:

Side Straddle Hops x 12

IST x 12

THA THANG:

Burpees – 100

Deep Squats – 100

Burpees – 100

Wide Grip Merkins – 100

Jump Squats – 100

LBCs – 200

Ski Abs – 100

Nipplers – 100 or Little Man in the Woods – 150

Mountain Climbers – 100

Heels to Heaven – 100

Dollies – 200

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Burpees – 100

Shoulder Raises – 200

Carolina Dry Docks – 100

Monkey Humpers – 100

Russian Hammers – 100

Burpees – 100

MARY: Didn’t make it

MOLESKIN:

A month ago old man winter decided to intervene in the personal improvement project that is the LGN invitational. YHC was not deterred and even received song refs from Avril who decided to skip 🪦.

In the 6 am group, only AA had a strong idea of what we were doing. Other pax were like, “something, something fitness test”. YHC decided to mix it up this year with two changes, remixed exercises and doing the runs on top of the parking deck.

Mumberchatter was varied thoroughly the workout. Proper Wiping technique was discussed and an article was shared internally to ensure all pax practice good hygiene. Pax also debated YHC’s scientifically backed method of counting down reps vs. counting up reps. Got to trust the science.

Ina shared his daughter was disappointed more Kpop groups didn’t win the Grammys. YHC was surprised people still watch the Grammys but did include two Blackpink songs in the playlist, which lets be honest is more important than a Grammy.

Slippy wanted to know if I found the playlist on a iPod shuffle that was on the ground. I did not but I did find some of them from an old playlist from high school which is kind of the same.

Draper decided to pull an Antman / YHC and show up after the workout started but promised to make up for it by writing an autobiography detailing his Mad Men / advertising days.

6am PAX also discussed how crushed 7am pax would be when they showed up and saw the workout, answer… pretty crushed. Especially the burpee squat burpee Merkin starter #GetSome.

Quality of Perfect Weeks was discussed with strong shade thrown at Sex Panther’s perfect week. Which with must be answered with a savage workout.

YHC thanks everyone for coming out especially new Pax who probably hoped for an easier workout.

ANNOUNCEMENTS:

Grow Ruck

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Backblast – Lindsley Park 3/19/21

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Gummy Bear, Gusher, Sex Panther, Big Tex, Oatmeal, Alright Alright, Special Sauce, Stingray, Rump Roast, Classified, Agnes, Avril, D Fib, Slushii, Gold Digger, Trash Panda, Draper, Coach K, Ant Man
QIC: Armpit

AO: Lindsley Park

WEATHER: 45 degrees Fahrenheit with a light breeze.
F3 DISCLAIMER & WELCOME: Given (to the best of my ability)

WARM-O-RAMA:
Side Straddle Hops x25 in cadence

Imperial Storm Troopers x20 in cadence

Veggie Pickers x15 in cadence

Mosey 1 full lap around Lindsley park

THA THANG:
Step Ups on bench x8 per leg

Derkins x10

Claymakers x8 per leg

Tricep dips on bench x10

Run 1 lap full lap around park

*Repeat the above 3 more times for a total of 4 rounds

Mosey to bottom of Santa Monica Drive

Run backwards up Santa Monica to corner of Blair, Plank Jacks x15.

Run forward up Blair toward corner of Santa Fe Ave. Squats x15

Run backwards down Santa Fe to Tenison. American Hammers x15

Run forward down Tenison to Santa Monica. Merkins x10

*Repeat until time is called

MARY:
Penguin crunches x20

Freddie Mercurys x25

Merkins (with tight core) x10

CIRCLE OF TRUST/BOM:
Grateful for the opportunity to lead this group of men through a grueling full (but mostly lower) body workout. Humbled by the amazing turnout. QIC made a point to acknowledge the breath and the life that it provides, giving thanks for our breath as a regulator and its ability to allow us to work out and push our bodies. YHC prayed for these men and their families, thanked Him for this beautiful morning and the chance to come together as a community and lift each other up to be better men.

MOLESKIN:

Great showing for the VQ! Ah yes, and the rare Kotters and VQ combo! YHC finally pulled himself out of the fartsack and back out to lead a strong group through a grueling and action-packed Q. The westsiders not only showed up to run, but they crushed this thing (albeit not without some complaining). Rump Roast continued his streak for a perfect week (nice work, Rump!), while the PAX graciously jumped in to help YHC when needed. Overall a great workout and a fun time. Enjoyed some cold beverages to wash down the beatdown and start off the weekend right.

ANNOUNCEMENTS:
1. San Antonio Go Ruck

2. F3 Golf (will it happen?)

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Upset Special – Rain or Shine

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Stingray, F150, Trash Panda, Adam (FNG)
QIC: Swiper

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
16 – Side Straddle Hops – I/C
16- Imperial Storm Troopers – I/C
18 – Daisy Pickers – I/C

THA THANG:
Modified due to the weather, so more reps, less moseying. 

In the spirit we talked about underdogs in the first round….

Starting with the 12 Seed…Jacobs Ladder 12:1

Merkin

Outlaw

Onto the 13 seed…Jacobs Ladder 13:1

Rockette Dips


Everests – modified with benches instead of the hill

16 Seed…

Hillbilly Squats – 16 I/C


Everest – 9 OYO

14 Seed…Jacobs Ladder 14:1 – Cut short due to time

American Hammer

Dan Taylor (1 squat/4 lunges)

CIRCLE OF TRUST/BOM:
Prayers for Strength

MOLESKIN:
Discussion about rain, weather forecasts and sideways rain since the patio was very wet and limited the exercises…we learned a lot about the FNG and how names were given.  We were all surprised that Oatmeal wasn’t familiar with Stingray’s origin, but were equally surprised of Oatmeal’s origin.  YHC’s Upset Special was also discovered at the end of the workout…peck em Eagles, peck em!  

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Doomsday Clock 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Nicky Roth, Rump Roast, Jobu, Big Tex, Whoops, Sound Machine, Sally, Agnes, Nate Hartman (FNG/Boggle), Isaiah, Pow Pow, Siesta, Bleep, Ina, Dirtbag, Draper, Avril, Special Sauce, Ant Man, Classified
QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x15 IC

SSH x 20 IC

Windmill x 10 IC

1 penalty burpee for Ant Man’s tardiness

THA THANG:

Mosey to Quad for the Doomsday Clock for approximately 40 minutes:

Making use of the 12 spokes (sidewalks) out from the fountain, YHC had PAX perform the following rotating around each spoke like clockwork. 

  1. 10 Pam Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, performed burpees x station number (total of 78 burpees) and ran back to fountain (hub) to start next station.  An exception was made following gorilla squats and OH presses, where PAX bear crawled the length of the spoke and back.  

CIRCLE OF TRUST/BOM:
YHC prayed us out.  YHC challenged the PAX to seek the input of each of their M’s about F3.  There has been a theme lately from several of us whose M’s have not held F3 in the highest regard for various reasons, which means that we and much more, I, have failed to properly bring back the tenets of the life-changing organization back to my home.  I challenged the PAX to bring back the feedback and vowed to create more 2F events that include the M’s and 2.0’s as we begin to emerge from Covid prison.  

MOLESKIN:

YHC had the thought to roll this oldie out after not having completed it in over a year.  Many new PAX that had not felt the burn of the Doomsday Clock so why not!  PAX were spread around the circle and YHC heard several conversations (this tells me there is much more effort to be put forth if one can carry on a park walk chat).  YHC received several complaints and groans, but only one emphatic “FU” from Rump so I will assume that he is getting stronger and the workout isn’t a cake walk since it seemed to gas most everybody else.  TClaps to Classified and Special Sauce.  Classified kept a weight vest on the entire time.  This workout sucks without added weight.  Sauce brought a speaker and playlist with minimal notice.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • Carry the Load Memorial Day ruck – details will be forthcoming
  • F3 Golf…