F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Oatmeal, Rump Roast, Mile High, Coach K, Teasip, Helmet, Pepper, Special Sauce, Cinco (From F3 Birmingham, now living in Fort Worth)
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given. Definitely not a professional.

WARM-O-RAMA:
Seal Jacks x 16 IC
Hairy Rockettes x 15 IC
Overhead Press x 24 OYO
Windmill x 14 IC
American Hammers 20 OYO

THA THANG:

Partner up, complete as a team:
100 pull-ups
20 bropees (burpees with high ten at the top)

Mosey to the Parking Garage.
Up the first two levels: Modified Native American Run with lunges and runner weaving among the PAX instead of end-around style; AKA “Black Lunge”

Circle up at level 2; “Hundreds” (or maybe ~”82ish’s”)

Up the last two levels: Modified Native American Run with bear crawl, runner again weaving; AKA “Black Bear”

Circle up, complete as a team 240 howling monkey humpers; each PAX completes however many he wants and passes on the rest

Crawl bear down (with partial forward bear crawl down the last flight)

Mosey to the Tennis Court.
Suicide B.O.M.S.; modified for time – Partner up, one PAX does B.O.M.S. while the other does suicides on the court lines
B. – Burpees (30)
O. – Overhead press (~65)
M. – Merkins (~50)
S. – Squats (~50)

MARY:
Partially done throughout as PAX held planks while our 12-man crew caught up with itself.

Final round of Mary was “Dr. W” x 10:
8-count exercise; 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is return to your back (legs still up), 7 is legs together, 8 is legs down. Slightly confusing but emphasized that the W is on the 5 count, helps break up the counting and keep in cadence

CIRCLE OF TRUST/BOM:
Circled up and prayed for all PAX needing healing, safe travels during the upcoming holiday season, and right perspective on the holiday season. Gave thanks for all of our blessings including and especially each other’s fellowship.

MOLESKIN:
First, welcome to Cinco, who originates from F3 Birmingham. Cinco and family (including correlating number of children) moved to Fort Worth earlier this year. He committed to driving from Fort Worth every Friday.

At 5:28 there were 5 PAX present. At 5:29 there were 8, and at 5:30, 11. Aaarrrggghhh showed up at ~5:34, had gone to wrong AO but still made it in time for most of the WU.

WU: All PAX shocked that 1) we did not start with SSH and 2) there were no IST’s. During Hairy Rockettes, Pepper was caught in between two PAX doing alternating direction kicks. Turns out YHC did not specify the starting direction.

Tha Thang: With 12 PAX the mumblechatter was strong and constant – almost always someone to converse with. During pull-ups, all PAX including YHC began jumping and/or counting a ~20 degree change in arm angle as 1 rep. We’ll get there.

As mentioned above “Hundreds” turned into maybe “82ish’s” for most PAX; difficult exercise on its own, made worse by the concrete.

Due to time constraint, B.O.M.S. was severely restricted on the tennis courts. During YHC’s modifications it was mentioned B.O.M.S. is the “hillbilly” version of B.O.M.B.S.

Dr. W’s are both killer and excellent. Some PAX faked confusion in order to delay the exercise, but the exercise was in the end executed very well.

KOTTERS to Helmet, good to see him. Strong showing with 12 of us total, solid way to start wrapping up the week and head into the holiday weekend.

ANNOUNCEMENTS:
1. CSAUP March 2nd – 5-hours of exercise, our own way to have a mudder/race without paying $99 + registration fee and taxes. We’ll have 5 AO’s represented. Anyone is welcome to help plan. More details to come.
2. Run Ranger Run signup for February is active – 7 spots left. https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. In addition to AA and Mile High, YHC is recommending the 43 Feet podcast. YHC is only through episode ~6, but it’s been great and is improving. Can do ~half a podcast in a commute.

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Walmart
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given. Special welcome to Walmart after having to study for finals x few weeks

WARM-O-RAMA:
SSH x 12
IST x 12
Windmill x 12
Mosey to the football field

THA THANG:
Bridge Over the Nest: All PAX line up on the goal line. Two PAX start bear crawling toward midfield while the third did 10 merkins, 10 squats, and 10 LBCs. Third PAX then ran to the 50, turned around, and met the bear crawlers. At this point they switched – the bear crawlers got up, ran back to the goal line, and did their merkins, squats, and LBCs while the third PAX took over bear crawling. Repeato until the bear-crawling PAX get to midfield and back to the goal line (about 2-3 rounds of switching).
Repeato x 1.
Repeato x 1 with crab walk.

DMC: Duck walk, Merkins, Crawl bears – All PAX again line up on goal line. From the goal line Duck walk to the 10 yard line, do 5 Merkins, Crawl bear back to the goal line. Get up, duck walk to the 20 yard line, do 10 Merkins, Crawl bear back. Repeato to the 30, 40, and 50 yard lines continuing increasing Merkins by 5.

Mosey back to the playground area.

Ascending Curb Crawl: PAX line up on one side of the playground area facing opposite side. Bear crawl to other side, turn and place feet on elevated curb to complete one Derkin. Bear crawl back, turn and place feet on curb, complete two Derkins. Continue to 10 (Coach K got to 12).

Pull-Ups: Complete 120 as a team.

MARY:
Cupid Shuffle: YHC played Cupid Shuffle (3:52 minute song): Do as Cupid commands from Plank Position. Right=right; Left=left; kick=alternating side kicks; Down=merkin; “Walk it by yourself”=alternating leg lifts

CIRCLE OF TRUST/BOM:
Prayers for guidance, purposefulness, and usefulness today and this week.

MOLESKIN:
All PAX were warned at the warmup today was going to be a #beatdown; and a beatdown it was.

At first mention of BOtN, Coach K excitedly revealed that he actually created BOtN using the bridge at Glencoe. He said he did not even submit it to the #Exicon. It did somehow end up there, and is a cool thing given that YHC was searching for routines on the Exicon and thought it would apply to Glencoe this morning. In true honor to his beloved namesake, Coach K leaving a #legacy.

Once the PAX started BOtN, we each quickly realized the field was very muddy and very cold. Coach K did not bring gloves and YHC did not remember to remind him. Definitely a leadership mistake, YHC did not correctly empower the PAX to do their workout.

BOtN was tough and the crab walk after bear crawl x 2 took significant effort, but PAX really started struggling during the DMC. The Crawl Bears were very difficult – 150 yards in all, and the last two at 40 and 50 yards respectively necessitated stopping and resting from YHC and Walmart. Coach K provided moral and emotional support during the last Crawl Bear, which was awesome until PAX were told to “give it everything you’ve got,” “10 more yards,” and “5 more yards – almost there”;   and then realized we had reached the 10 yard line and not the goal line. Decently sure it was an honest mistake. The last 10 yards were just for character (?and muscle)-building.

The lesson from this is to prepare to go further and do more than you think you have to. #TheCountIsAlways100 is a way PAX can think about exercises to keep themselves going through the endpoint.

At mention of ascending curb crawl, one of the PAX suggested moving the exercise from the street to the playground for safety. A great idea; less great once we set our hands on the woodchip playground surface.

PAX did pull-ups today because at YHC’s last post, it was clear that both he and his partner were weak at pull-ups. Not sure, perhaps a good idea for PAX to Q according to their weaknesses?

Cupid shuffle – didn’t know that song could last so long, and probably don’t want to hear it again for a while.

Overall pretty solid workout. Happy to have a 3rd PAX on a Sunday, can maybe start increasing numbers over time.

ANNOUNCEMENTS:
1. Happy Hour was fun. Jello shots maybe not as much.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Chairman Mao, Ina, AlrightAlright, Teasip
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x20 IC
IST x20 IC

THA THANG:
Two teams each carry a 50 lb ruck sack, which can’t be dropped/set down. One PAX runs towards the first station while other PAX complete a BLIMPS before catching up. PAX complete station before moving on to the next. First team back wins.
1. Parking Deck – Pass bag up the stairs. After passing run up to the top of the line. Once at the top, run down and complete 30 step ups with the bag.
2. Main Quad – Jacob’s ladder with 7 gorilla squats and 1 t-merkin
3. Stadium – Full stadium run
4. Burleson Park – 30 pull-ups

Dirty McDeuce:
Irkens x12, OHD Claps x12, Dirkens x12, Dips x12

3 rounds with Paint the Lines in between

MOLESKIN:
Flashback to Friday night where Teasip and Special Sauce (notably absent this morning) thought an extra glass of whiskey and a jello shot would do YHC in. Unfortunately, that was not the case and the Q proceeded as planned despite being short PAX. Teasip and AlrightAlright spent a portion of the HH discussing YHC’s attitude/aggressiveness likening me to a bear who’s always angry and will attack when provoked. PAX were quick to throw out specific examples, the most notable being the incident with Gold Digger way back when. Attempts to defend myself were nullified given the attitude prevalent this morning.

PAX were extremely rowdy this morning, and YHC couldn’t even give directions for the competition. After the bear came out, YHC moved on with incomplete instructions. Ironically, PAX later were confused and complained about not knowing what was going on. Had they merely listened, it wouldn’t’ve been an issue…Ina was glad someone could empathize with how he feels around his students leading us to yell “Chop ‘Em!” throughout the rest of the morning.

To no one’s surprise, AlrightAlright jumped right into the competitive spirit, and the argument can be made that he yelled at Aaarrrggghhh and YHC more than I did. The Q was designed to keep teams together, which Harrison Bergeroned his running advantage. He was not happy about this and let it be known. The competition was neck and neck until the end when Chairman Mao took off with the ruck sack back to Burleson giving his team a sizable advantage that could not be overcome. Thus, Chairman Mao, Oatmeal, Ina, and Teasip were the victors by about 30 seconds.

PAX wanted Bubba’s after finishing the race early but being the bear that YHC is, led PAX through a Dirty McDeuce, which was filled with some interesting mumblechatter. PAX were discussing the best way to free up time for working out when you have a newborn to which Oatmeal explained that “breastfeeding at night is the way to go”. The kid talks continued, and AA mentioned a 43 year old with 4 boys under the age of 3 (two sets of twins). YHC forgets who, but someone announced that the dad must have “Phillip Rivers-like sperm”. We wrapped up with some Mary and about 15 minutes of announcements because AA apparently didn’t get enough chatter in during the workout.

5 PAX met up at Bubba’s, among which was Ina who YHC can’t recall ever seeing at coffeteria before. Most of the talks centered around NBA players and AA’s hatred of UNC. He made the bold statement that if he was in an elevator with Tyler Hansborough and Bin Laden and had two bullets he’d shoot Hansborough twice. Hard not to be jealous when your best tournament run ended with a blowout from Ohio State back in ’62. Most importantly though, the Mavs aren’t looking too shabby this year currently in 7th in the West.

As previously mentioned, the team event forced people to stick together, which did limit certain people’s advantages. Nevertheless, we were in it together and came up with creative ways to help each other out. Both teams figured out that during pull-ups, one PAX could hold the weight up while the third lifted the PAX from the bottom. The stadium run could also be assisted by having a PAX immediately following the leader with bomb and hold it up for them. (Insert cheesy line about it being a metaphor for helping others with their burdens that might be weighing them down, etc, etc).

In the off chance you’re still reading, I’d like to clarify that yes I’m always pissed and irritable, but it’s never personal. It’s one of my flaws that I have yet to overcome. I thoroughly enjoy working out with y’all even if my demeanor, tone, words don’t necessarily reflect it.

ANNOUNCEMENTS:
1. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.

COUNT-OFF & NAME-O-RAMA:
PAX: Mile High, Sally, Ina, AlrightAlright
QIC: DJ Kay (Coach K and Icebox)

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x25 IC
ISS x25 IC
Cotton Pickers x10 IC

THA THANG: Coach
Dora with Pull Ups, LBCs, and Squats. Other PAX runs short lap around tennis court

THA THANG: Mr. DJ
Mosey to Garage, Bear Crawl up a ramp and Crab Walk Down. 10 lunges

Three’s Company: One PAX starts on level 4 the other two on level 1. One PAX does Dips and one PAX does rugby sit-ups while third PAX runs up stairs to switch with PAX who then runs down and repeato. After two rounds switch to t-merkins and superman

Mary:
Uptown Crunch

CIRCLE OF TRUST/BOM:
YHC encourage everyone to listen to the 43 feet podcast and AlrightAlright added that it is best to start from episode 1. YHC then offered prayer expressing thanks for a group that builds leadership among men and requested that we remain humble and that our pursuits are for selfless self-improvement.

MOLESKIN:
6 PAX on a gloomy Friday for one of YHCs Qs was a Christmas miracle and I teared up a bit. Icebox texted YHC about sharing the Q and YHC was happy to oblige, so PAX I’m sure were pleasantly surprised at the Q change.

The wind was a bit harsher than anticipated, but PAX stuck it out through the Dora. Not too much mumblechatter throughout the day. Ina and AlrightAlright took it easy enough at the office party last night and were able to join us. Sally and Mile High continuing to have strong showings each week, which is good to see.

Icebox and YHC took to Bubba’s for an impromptu coffeteria. Maverick is going through puberty, YHC got a tramp stamp at junior prom, cyber Monday is the time to do pre-baby shopping, birthing classes are weird, USPS sucks. We covered it all. Safe travels to Icebox and anyone else traveling this weekend.

ANNOUNCEMENTS:
1. Happy Hour tonight at 0530 at Inwood Tavern. Wives, SOs invited.
2. Take it easy at HH for the competition tomorrow morning
3. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.