AlrightAlright Sally Ina Draper Rump Roast Hostage (Willy Loman from Houston) Thunderlips Flinstone (FNG) joined YHC for a rainy beatdown at the Burleson Park garage
Disclaimer: given twice as Flinstone showed up after I gave it the first time and wanted to make it clear to the FNG that I’m neither a professional nor liable
The thang:
AlrightAlright doesn’t know how to take it easy so I made up a workout that would keep him from running, Rump Roast was a good sport and volunteered to take the day off from running so that he and AA could be our elves on the shelves.
AA and Rump started on the first and top floor of the parking deck respectively, both wearing ruck vests and holding onto an exercise dice. The PAX ran up and down the garage ramps to AA and Rump to have them roll the die and have all PAX complete. Exercises included planks, one arm planks, jump lunges, jump squats, burpees, and Ina’s favorite, the wall sit. Eventually AA and Rump ended up getting on the same level and moved together and when the PAX caught the elves they both rolled dice.
Not explaining it all that well but my watch had me at over 3 miles and 800 calories burned, so it was a half way decent beatdown.
Announcements: Hostage from Houston is organizing a mission trip for F3 Texas men, will be sharing info soon
The Giving Season
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Island Time, Oatmeal, Sex Panther
QIC: PowPow
AO: Glencoe Park – Friday, December 6, 2019
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 15
Q selects one of the PAX, and asks them to recite one of the five core principles. – If the PAX provides the correct answer, he “wins” 12 burpees which he must give away to his brothers. Because as we all know, it is better to give than to receive. If the PAX does not provide the correct answer, he cannot give the burpees away, he has to keep them.
IST x 15
Repeato quiz on one of the five core principles (different PAX) – 11 burpees to give away
Windmills x 10
Repeato quiz on core principles – 10 burpees to give away
THA THANG:
Indian run to bridge then partner up.
Partner carry to far side of bridge and back. Stopping for burpees (20 per team per stop) at four stations: (1) top of bridge, (2) far side, (3) top on the way back and (40 back at the start/finish. So each team performs 80 burpees total.
[Quiz – “There are two elements to F3’s mission. The first is WHAT we do, the second is WHY we do it. What is the first element of the mission, the WHAT we do in F3?] 9 burpees to give away / PAX hold plank
As a group – Sprint to top – Ski Abs OYO x 10 – Sprint to far side – Repeato Exercise – Sprint back to top – Repeato Exercise – Sprint back to start – Repeato Exercise
[Quiz – Recite one of the 5 core principles that hasn’t been done yet] – 8 burpees to give away / PAX hold plank
Partner up again – Run to far side and back. Stopping for merkins (30 per team per stop) at the four stations.
[Quiz – “What is the second element of F3’s mission? The WHY.] 7 burpees to give away / PAX hold plank
Mosey back to Glencoe Park
[Quiz – What is the last of the core principles that hasn’t been said yet?] – 6 burpees to give away / PAX hold plank
MARY: Ran out of time
CIRCLE OF TRUST/BOM:
YHC explained the inspiration for the workout was that it is “Giving Season” and the phrase “It is better to give than to receive”. Tried to emphasize how important it is to #giveitaway regarding F3 and all other aspects of life.
MOLESKIN:
Oatmeal and YHC consumed a number of drinks together the night before the workout at a function for a school charitable organization (our M’s are both board members). YHC was feeling pretty good in the minutes before the workout started (this was not to last), but this must be chalked up to the energizing effect of leading a workout. Was happy to see Oatmeal pull up since he certainly had a decent reason to fartsack.
At first it was looking to be a four man, Big 4 vs Big 4 workout, with Coach K and YHC repping OI’ Uncle Ernie (EY) and Oatmeal and Island Time showing up for everyone’s favorite four-letter firm (KPMG). However, Sex Panther showed up just in time to “ruin” this (barely) exciting prospect.
PAX giving incorrect quiz answers will not be named here, but YHC hopes each PAX learned something about the core principles and mission of F3. Being able to recite them is the start, but continually working to understand their meaning is critical. When burpees were being given out by a PAX who provided the correct answer, right away they were divided among the other PAX and completing the burpees became a communal, team effort. Very fitting for this workout.
A guy on a scooter going past on the bridge tried to talk us into a free workout at nearby 9 Round kickboxing gym. Kind of a “Rolling reverse-EH”, but he had no takers among our PAX and SP yelled back that he should instead join us.
This backblast has gone on too long, thanks for reading if you made it this far.
ANNOUNCEMENTS:
- Martin Family Jingle and Mingle on Saturday, December 14
- Dallas Marathon Relay on Sunday, December 15
- F3 Holiday Party on Sunday December 15 at 2pm– RSVP now and send your $25 per person to Sweet Baby by Venmo!
Bears on the Katy Trail
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright (sort of), Coach K, Draper, F150, Green Peace (Wily Loman from Ohio), Ina, Sally, Special Sauce
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15
IST x12
Vegetable Picker x12
THA THANG:
Mosey over to the Katy Trail, starting with 10 merkins, then some quarter mile intervals:
Quarter mile, OH claps x 15, OH Press x 20
Quarter mile, Rugby situps x 15, Mountain climbers x 15
Quarter mile, Step ups x 12, Dips x12
Quarter mile, 10 burpees, then start the journey back
Quarter mile, no exercises as we then partnered up for the next quarter mile. Partner 1 starts bear crawling, while Partner 2 runs to the next quarter mile mark and back to Partner 1. Flap jack and keep going until finished bear crawling a full quarter mile.
Indian Run the last half mile as we were short on time, then mosey back to the start.
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC quickly prayed us out since we were a couple minutes late
MOLESKIN:
Not a lot of mumblechatter until the bear crawls, when there was quite a bit. Alright Alright had a blowout and had to head back to La Madeline after the first half mile, but apparently workout out solo while waiting for us to return. He even mentioned that he partook in some bear crawling as well. Some complaints, but several of the PAX enjoyed the change of pace of not just running quarters, but incorporating the bear crawls (at least YHC chooses to believe that was case).
ANNOUNCEMENTS:
1. Jingle & Mingle next Saturday 12/14
2. F3 Holiday Party next Sunday 12/15
But, This Hurts!
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, F-150, Stingray
QIC: Sally
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 20
THA THANG:
Begin mosey east.
At PAX request, stop moseying for alligator walk with merkin in between each step. ~1/4 block, then mountain climbers.
Descending curb crawl with derkins and irkins – from 10 down to 1; bear crawl in between. Then mountain climbers.
Mosey south.
Burpee dan ~1/2 block, 1 burpee to 4 lunges
Circle of Mary:
Rugby sit-ups, crab cakes, flutter kicks, and low dollies. All sloooowwww (& low?).
Alligator / Peter Parker walk – ~1/4 block
Run down big hill and back up; get the 6 when you’re done.
Mosey north.
25 gorilla squats OYO
Mosey west.
30 box jumps OYO, then irkins DC x 20
Continue mosey.
Crab walk ~1/3 block
Mosey/jailbreak.
Descending dirty McOcho: start with 8 dips DC, then do 7 box jumps, then 6 dips, etc.
MARY:
Intra-workout
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Blustery morning, but not too cold. Tons of mumblechatter at the beginning of the workout, during which YHC was trying to keep PAX actually working out. Perhaps we need to change up the warm-up. YHC thinks this might be why, after moseying less than 1 minute, PAX came to the realization of oh crap we’re working out, and said “Sally you dropped something” – in reference to the 6 who was a whole 15 yards behind.
The Q was unfazed and continued on, but 20 seconds later came “What, are we marathon training?!” So we stopped for the alligator / peter parker walk. Turns out this was not fun either, and PAX began making comments about their Starbucky hands hurting. Next Q I’ll bring pina coladas and we’ll sit in the cars :).
Rest of the workout proceeded pretty well but uneventful. We were pretty much all out of breath.
Mumblechatter included talk about GrowRuck potentially coming to Texas, the supposed dearth of mumblechatter at some workouts nationwide, and other topics YHC was unable to take part in due to counting / planning.
Good time all around, and think we got in a pretty good workout. Lots of legs and lots of chest/shoulders, with a solid ~3 miles of running.
Thank you, PAX, for coming out this morning and allowing me to lead.
ANNOUNCEMENTS:
1. QSource today. Meat Shop at 11:30
2. Happy hour 1700 at Capitol Pub
3. Next weekend is F3 weekend – Martin Jingle & Mingle on the 14th, then marathon relay and holiday party on the 15th
Could’ve stayed on the Handball Court
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Oatmeal, Unicorn, Icebox
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x20, IST IC x20, LBAC IC x20, Windmill IC x10
THA THANG:
Mosey to the corner across from tennis courts 25 merkins start, halfway, return
5x5x5 around playground. 5 laps, 5 pullups, 5 burpees
Mosey to Handball Court
Bear Brawls (partner resistant bear crawls) down and back
30 bicycle crunches
Duck walk down and back
30 bicycle crunches
Bear crawl down and back
30 bicycle crunches
Monkey Walk (monkey humper position holding ankles walk) down and back
30 bicycle crunches
Frog Jump down and back
30 bicycle crunches
Inch worm down and back
30 bicycle crunches
DMC
From the baseline Duck walk to each white line,,5 merkins, crawl bear back.
Mosey to flag
MARY:
Don’t Cross Mary IC x15
Oblique Crunches IC x10
Supermans IC x10
Plank little leg circles IC x20
V Ups IC x10
CIRCLE OF TRUST/BOM:
Hope
MOLESKIN:
ANNOUNCEMENTS:
- Q Source Tonight 6 PM Hillcrest Chick-fil-A & 11:30 Friday at Preston Center.
- Icebox Party next Saturday
- Relay Marathon December 15
- PAX Christmas Party December 15
Two Run Five
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K and Sally
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Mm.
WARM-O-RAMA:
N/A
THA THANG:
Run 5 miles
MARY:
Keep the core tight.
CIRCLE OF TRUST/BOM:
led by Ultra
MOLESKIN
Slight headwind during the south stretches, which of course seemed disproportionately long today. Not much mumblechatter, besides poking fun at the non-F3 guy who took up 2 parking spots and half of the grass with his sedan.
ANNOUNCEMENTS:
1. Katy Trail Thursday PAX are thinking of running 6.5-7 miles on this Thanksgiving Thursday. Start time may be slightly later, around 0630.
2. Barkley marathon Friday 11/29
3. QSource this week will likely be consolidated to one group at a coffeeteria on Friday after the Barkley; other suggestions/input welcome.
“Relentless”
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Draper, Icebox, Oatmeal, Pepper, Pow Pow, Rump Roast, Siesta, Special Sauce
QIC: Sally
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15
IST x 15
Hold-a-plank/groiners while 2 PAX do burpees
THA THANG:
Pearls-on-a-string
NW corner of Burleson, 1 block north, and 1 block west. Exercises included squats, merkins, ski abs, and flutters. Backwards run 1 of the blocks.
Jailbreak to the top of the parking deck – use the stairs
15 irkins, 15 derkins
Dora 1-2-2
P1 runs around the top level of the parking deck. P2 starts completing:
100 merkins
200 calf raises
200 gorilla squats
Parking deck gasser (suicide)
Starting line is the top of the parking garage – run down 2 ramps (to the next “level”) and back up the stairs. Repeato with each level going down. 10 Carolina Dry-Docks each time you reach the top.
Run down to the bottom of the deck. 15 burpees.
Grab-a-bench (a-what) and partner up
P1 does bear cakes (hold a plank and alternate touching hand to opposite foot). P2 does 10 box jumps before switching. Go to 100 total.
Mosey to fountain in front of Dallas Hall
Upper-Body Time
Moroccan Nightclubs and The Bird x 20 IC
Grab-a-bench, 4 sets of 10 dips and 10 derkins
Mosey back to fountain in front of garage
15 get-ups (no hands)
Mosey back to soft-top
MARY:
Done intra-workout
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
11 PAX emerged from the gloom for a Saturday-morning beatdown. Beautiful weather at around 40 degrees, minimal wind – Ina would have loved it.
Warm-up included some good mumblechatter directed at the Q, which was quickly Corrected with penalty burpees. Can’t stop mumblechatter forever, though.
Wanted to get in some early cardio, so quickly left Sorority Row on a mosey. Somewhere around the first pearl Pepper revealed that the Burleson workout did about 175 merkins and 220 squats yesterday. The next routine, unfortunately, was a Dora with 100 merkins and 200 gorilla squats, which YHC swears he pre-planned. (Focus on those fundamentals, baby!)
When PAX were given the chance to run to the top of the parking deck via the stairs or the ramps, the first couple PAX chose the stairs. This led to some jeers from the backPAX, but in truth we were all appreciative of the choice.
Much discussion was to be had about what to name the alternating toe touches – bear cakes, cake crabs, and at least one other YHC can’t remember were among the suggestions – bear cakes seemed to stick. Those were kind of terrible, in YHC’s humble opinion.
Some of the memorable mumblechatter directed at the Q:
“You picked the hardest exercise to do the most of?”
“There is no plan.”
“Why did we have to run here to do this?”
“Out of all the exercises that you didn’t count, you chose to count these?”
“There’s a soft-top about 100 yards away.”
“Sally we aren’t friends anymore.”
Good stuff.
Several PAX went to Bubba’s and had some good coffeeteria – mumblechatter included the Big 4, Christmas cards, old methods of playing music (cassettes, Walkman, 8-tracks), and a recent cool business/tech conference.
ANNOUNCEMENTS:
1. Lots of stuff coming up in December. Martin Mingle and Jingle, Official Holiday Party, Marathon Relay
Peloton Arms
10/22 Backblast
Special Sauce Island Time Oatmeal Sex Panther Teasip AlrightAlright Sweet Baby Sally PowPow Draper Plus One Chairman Mao joined YHC for some #makeglencoefunagain Peloton inspired intervals and arms
Warmed up with some SSH’s, IST’s, and daisy pickers
1/4 mile Native American run, 12 burpees
1/4 mile Native American run, 12 burpees
5 minute arm segment with 2lb weights
1/4 mile Native American run, 12 burpees
1/4 mile Native American run, 12 burpees
5 minute arm segment with 2 lb weights
Rugby sit-ups mile, 1/4 miles with 12 rugby sit-ups, run OYO
5 min arm segment with 2 lb weights
We had the EDM rocking on Tuesday and the PAX was poking fun at the toning workout but given all of us were dropping our arms we could probably use more of it!
Playoff Time in Texas
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Sally
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x21; Cooper Head IST IC x20, Annies IC x20, LB Arm Circles IC x20
THA THANG:
Mosey to parking lot in front of LHHS
Bear Brawls (partner resistant bear crawls) 10 steps;
PAX 3 lunge walks backwards
Rotate
Length of the parking lot
Mosey to the B Field
DMC
From the goal line Duck walk to the 10-yard line, 5 merkins, crawl bear back to goal line.
Repeat to the 20, 30, and 40 yard lines increasing # of merkins by 5.
Tire Flip down the field and back (maybe just down)
Group 1 Flips, Group 2 does exercises then flip
8 Burpees, 6 Alternating shoulder taps, 4 Lt Dans, 2 Lt Danger (merkin at end of dan)
Mosey to Loading dock
Box Jump 2 sides of the Loading dock, 2 Rds.
Mosey to front of LHHS
Lunge walk to van, sprint to the steps of the front of the school
Bear crawl up the steps, at each landing 5 diamond merkins, crawl bear down 5 diamond merkins at each landing
Mosey to flag
MARY:
Don’t Cross Mary IC x15
CIRCLE OF TRUST/BOM:
We are all given natural talents by our Creator, how are we stewarding them in our work place and homes?
DT 11/11/2019
#backblast DT 11/11/2019
PAX: Plus One , Rachel, Coach K , Oatmeal , Dr.Suess , Sally (also QIC)
WU:
SSH x 10
The Thang:
We all did some running. It was kind of hot (mid-60s), with moderate humidity and wind of probably 10+ MPH.
Mumblechatter / notable events:
1) Kotters to Rachel – “It’s probably been 3 years.” Were we on a break?
2) At 05:30, there were at least 3 other runners meeting at our AO to run together. Coach showed up slightly late and when they took a different route, he was temporarily swindled into thinking the PAX were doing a special workout. After chasing them down (which scared them), he got back on track with us.
3) YHC wore an ankle light band which brought comments such as “How’s house arrest?!” And “I’m going to be distracted by that thing.”
Don’t think we set records today, but we all got better. Let’s do it again tomorrow. #ISI