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F3 Goes Goggins for the 4x4x24

Date – 2/3/2021
Weather –  48° and clear skies

Count-off & Name-O-Rama:
PAX –  Avril, Arrrggggghhhh, and Sex Panther
QIC –  Rump Roast
AO – Coffee Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
Not today

The Thang:
David Goggins Workout
– SSH’s (10mins)
– Nickles & Dimes (10mins)
– Burpee Test (10mins)
– 10x SSH into 10x Merkins (10mins)
– Unassisted Situps till time
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
Goggins says music is a distraction and won’t be there when you need motivation while doing chin-ups, gripin’ ropes, with a chain around his neck – Self Motivate

Moleskin:
T-claps to Avril as I think he was the only one that made it thru the 10mins of SSH’s without stopping! He truly pushed me to do more. There was some bellyaching, but overall it was a beautiful morning, and 4 men getting better.  Also, T-claps to our boy Sex Panther for getting back out there and embracing the suck with his fellow brothers.  We’ve missed you and glad to have you back. Now, where are those official F3 scales at?!?! LOL

ANNOUNCEMENTS:
1. F3 Golf 
2. 4x4x24 – see Special Sauce
3. Patriot challenge – see Rump Roast
4. TID 18k
5. GrowRuck San Antonio
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Groundhog Day!

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmills x10 IC

THA THANG:

Run a small lap to the north goal post across field, around the south goal post and back to pavilion

Complete the following:

Step up press x5 each leg

Curls x10

Squat Thrust x10

Man Makers x10

Run same lap around goal posts stopping at north end to do merkins x10

Repeato…because it’s Groundhog Day.

MARY:

Legs 6” holding block

Flutters 

Penalty man makers x5 since several PAX dropped feet to ground

Try again: Legs 6” holding block

Rosalita

Low dolly, relax

No blocks:

Heels to heaven

LBCs

Various planks to close out

IRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today.  Perhaps I should have warned PAX to take care of their Starbucky shoulders.  Following the shoulder comments were the complaints of back pain.  I can provide the number of a good sports chiro!  Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony.  YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today.  PAX were relieved until they figured out YHC was serious about holding feet at 6”.  Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer.  I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!

We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy! 
ANNOUNCEMENTS:

  • Patriot Challenge started yesterday.  Get signed up and log your miles!
  • 4x4x24 this Friday!  Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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DT – Cold Enough to Sweat

COUNT-OFF & NAME-O-RAMA:
PAX: Slippy, Avril, Draper, 
QIC: Swiper

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
2 x 2.5 mi. DT Laps 

CIRCLE OF TRUST/BOM:
YHC prayed us out and encouraged all to pray for strength this week, in anything they do.  

MOLESKIN:
PAX were impressed with the amount of sweat the Slippy generated in the sub-40 degree temps while clipping a ~7:15 pace. Draper was pleased that the six pickup wasn’t too far and was able to keep Avril and YHC in his sights. 

ANNOUNCEMENTS:
1. 4x4x24 discussed as all are planning to participate on some level
2. INSERT

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A Walk on the Wild West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Classified, Cougar Bait, D Fib, Rump Roast, Slushii
QIC: Teasip

AO: Coffee Park #west side
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x10, run a warm up lap

THA THANG:
3x5x5 (Pull ups, Swerkins, Squats)

Partner up, Partner 1 runs a lap while Partner 2 bear crawls a short lap. If Partner 2 finishes the  bear crawl lap, switch to crab walk. Flapjack and repeato until both Partners ran 2 full laps. 

Dirty McDeuce: Dips x12, Rugby Sit ups x12, Burpees x12, T Merkins x12. Run to largeish, bigish tree and back. 3 total laps.

Squats til time

MARY:
Done during McDeuce

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
A few F bombs on the Rump scale, especially during the bear crawl laps and burpees during the McDeuce. I’m sure there was other mumblechatter, but I forgot since I was delinquent with my BB. Sorry guys.

ANNOUNCEMENTS:
1. 4x4x24 next Friday-Saturday
2. TID 18K March 6 at 0700
3. GrowRuck April 9-10
4. F3 Golf coming soon

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Second Choice Thursday – Time to be a Man!

Date – 1/28/2021
Weather – 31 degrees

Count-off & Name-O-Rama:
PAX –  Aaarrrggghhh, Agnes, Big Tex, Slushii, & Sound Machine
QIC – Dfig
AO – Burleson Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
13x SSH
13x IST
13x Hillbillies
13x Veggie Pickers

The Thang:
Native American Run around park then mosey to field
 
4X40’s Wind Sprints
 
Sets 1 & 3
13x Bonnie Blairs + 1 to grow on
13x Bobby Hurleys
13x Apollo Onos + 1 to grow on
13x Jump Knee Tucks
13x Squat Jacks
 
4X40’s Wind Sprints (between each set)
 
Sets 2 & 4
13x Superman Merkins
13x Carolina Dry Docks
Merkin Clock (on curb, at 12 position – 5x Irkins, at 3 & 9 – 5x unbalanced merkin (one hand on curb and one hand on ground), at 6 postion – 5x Derkin
13x Roof Raisers
13x Wolverines (10x in set 4) 
 
Extra Credit Set
13x Mike Tysons
13x Monkey Humpers
 
6X40’s Wind sprints (for a grand total of 22 – 40’s or 2 miles)
 
Mary
13x J-Los
13x E2K plus 1 to grow on
13x Dying Cockroach
1:13 Plank Hold
 
Circle of Trust (CoT):

YHC prayed us out

Playlist:
None today

Moleskin:
It’s my son’s (F3 Name- Meow) birthday and wanted to honor his big day and entering the  teenage years with a “manly” workout.  Not a ton of mumblechatter other than some grumbling due to the myraid of sprints and hatred of the Wolverine (Burpee – Merkin, peter, merkin, parker, merkin, jump up).  Also Sound Machine has all the toys and the glow in the dark football was fun to throw around pre and post beatdown.  Was some discussion of  Bleep skipping and Rump Roast’s fartsacking after a HC (weird to see Slushii solo in the suburu). I guess he didn’t want a perfect week afterall! Slushii is still on target.  Overall great day, chilly day but the wind sprints made us forget about it quickly. 

Announcements:
CSAUP, Independence Day, Patriot Run, Grow Ruck

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Rump & Co. With DJ Icebox Take Over Lindsley:

Date – 1/29/2021
Weather – 40° and clear skies

Count-off & Name-O-Rama:
PAX –  DJ Icebox, Slushii, Oatmeal, Classified, Siesta, Big Tex, Agnes, & Swiper
QIC –  Rump Roast
AO – Lindsley Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
21x SSH
15x IST
10x Veggie Pickers

The Thang:
– Run a warmup lap
5 Rounds of: 
– 25x SSH’s (SC)
– 20x Squats (SC)
– 15x Burpees (SC)
– 20x Merkins
– 25x Mountain Climbers
Sprint/Run the field and Bear Crawl back in between rounds

I’ll be honest, after the 5 rounds, all the rest was “on-the-fly”. We ran another lap, did some “Beee-inth” work and Mary to wrap it up.
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
fail

Moleskin:
Right off the bat, YHC heard mumble chatter about the amount of running. To be clear, while I’m not great at running, and it’s not my favorite thing to do… I’m trying to get better at it and believe I do a fair amount of running at most of my Q’s.  SO don’t be surprised when you show up to a Rump Roast beatdown and there’s running.  I asked the DJ Icebox for a “war” playlist and have to admit I should have elaborated what my “vision” was because the playlist was a turd floater for sure! 

There was lots of talk about Special Sauce not being there. Classified was so worried that it wasn’t like Sauce, he believed we should send a search party. “I don’t expect this from him”, Classified exclaimed at one point. Overall it was a great morning and start to the weekend with a group of guys I could not be more proud to be a part of. 
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Monday at Germany

Date – 1/25/2021
Weather – 68 degrees, windy, and poured down rain. The definition of The Gloom!

Count-off & Name-O-Rama:
PAX –  Dfib, Cougar Bait, Bleep, Slushii, & Sound Machine
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
20x SSH
15x IST
10x Veggie Pickers

The Thang:
Mosey 1x lap around the track
At the wall/bench:
12x Erkins
12x Prisoner Squats
12x Step Ups
12x Derkins
 
Ran half lap
Sprinted across muddy field back to wall/bench
Another round of 12 minus the step-ups
 
Mosey to Tennis courts
 
Partnered up for B.O.M.B.S.
  50x Burpees
100x Overhead Claps
150x Merkins
200x Big Boi Sit-ups
250x Squats
 
Finished up with a few minutes of Mary. 20x LBC’s and I let Slushii give us some J-lo’s to finish it.
 
Circle of Trust (CoT):

YHC prayed us out

Playlist:
None today

Moleskin:
Pretty normal day for the most part, I hear Dfib comment on the lap that we’d already done more running than he expected. Then the rain started and while it was fairly steady it wasn’t too bad until the Big Boi Sit-ups. Not only was there water standing on the tennis court by that time it start coming down in buckets. Everyone seemed to have a good time and I heard Slushii report he got 3mi. I got 2.72 so a pretty good day. 

Announcements:
A lot!

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Synchronized DT

COUNT-OFF & NAME-O-RAMA:
PAX: Slippy
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA & THA THING:

2x 2.5mi lap


CIRCLE OF TRUST/BOM:
Skipped due to deluge and lightning.

MOLESKIN:

Slippy warned YHC that the skies were threatening.  YHC said we could Omaha if there was lightning.  Lap 2 the skies unleashed their fury.  We were too far in when the lightning started to turn around.  Finished the 5 mi and parted ways quickly!

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Omaha Q

Teasip Ant Man Whoops Oatmeal Island Time Ina Siesta Nicky Roth PowPow Special Sauce sound machine
DFib Brutus joined YHC for an Omaha Q beatdown

Warmup

Mosey to ring of benches

20 Bobby Hurley squats
10 dips, both exercises call by workout die

Mosey to quad
Partner up for
50 burpees
100 lunges
150 IST’s
200 merkins
250 plan jacks
While alternating running around the flag pole and back

5 minutes of interval abs, changing exercises every 30 seconds

5 minutes of Mrs Icebox arms, changing exercises every 30 seconds

Run out to flag pole and back

Mosey to ring of benches
15 Bobby Hurley squats
20 burpees, both exercises called by the workout die

Mosey back to park for slow county Mary
Freddy Mercury’s
Flutters
Penguin crunches
WWI sit-ups

Luckily(?) for the PAX YHC and Dirtbag had talked about splitting up the Q last night so when Dirtbag KO’d himself during the EC run (possible delayed victim of murder bunny’ing up The Hill at Lindsley?) YHC was kinda sorta prepared.

Mumblechatter picked up in the second half when there was a lot less counting and we rocked out to SirusXM’s top 500 hip hop songs, I think we heard 478-465. Teasip went 2 for the first 10 on knowing the artist

I posed the question of what would happen if Rump Roast tried to use a speaker, interval timer, and dice during a workout and the consensus was that his head would explode

Thanks to the PAX for putting up with a half baked Q on a cold and wet day!

Announcements
F3 golf
CSAUPS
Grow Ruck

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1/21/21 Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow, Ina, Gambler, Big Tex, Special Sauce, Oatmeal, AAARRRGGGHHH, Avril
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15x SSH IC

10x IST IC

THA THANG:

Mosey to KAty Trail

Run 1/4 Mile

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

 

Run 1/4 Mile

Complete the following:

5x Burpees

10x Lunges

10x IST

10x Merkins

10x Plank Jacks

10x Squats

 

Run 1/4 Mile

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

 

Run 1/4 Mile

Complete the following:

5x Burpees

10x Lunges

10x IST

10x Merkins

10x Plank Jacks

10x Squats

 

Continue this pattern till the last 1/4

10x Flutter Kicks

 

Run last 1/4 Mile

Mosey back to La Madeline

 

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

CIRCLE OF TRUST/BOM:

YHC gave thanks for this group especially after being away for almost 2 months.  YHC noticed a void without F3 so is grateful to be back.

MOLESKIN: Great running weather today and a good turnout.  KTT won the Thursday attendance challenge once again.  Good mumblechatter and great effort by all the PAX

ANNOUNCEMENTS:

1) CSAUP – 4x4x24 in February

2) Patriot Run “Run Ranger Run” in February – get signed up!

3) Q source lunch today – Ozonas @ 11:30am

4) TID 18k – March

5) Grow Ruck San Antonio – April — COMMIT!

6) PEP clothes donation – BRING  TO JAN 30th WORKOUT