Category: Backblast

PAX: AlrightAlright, Ant Man, F150, Icebox Oatmeal, Sally, Special Sauce, Teasip
QIC: Coach K

Warm-O-Rama:
SSH and IST x20
Copperhead Squats and Side Lunges x10

Tha Thang:
Mosey to Parking Garage
To the top – backwards run the middle ramps and forward run the side ramps. Timed at 1:30 for all in. Reverse duck walk two ramps.

To the top. Timed at 1:21. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp.

To the top. Timed at 1:18. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp. 10 Bobby Hurleys

To the top: Timed at 1:18. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges.

To the top: Timed at 1:11. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges. 10 Bonnie Blairs.

To the top: Timed at 1:10.

Mosey to Burleson for Dora with 100 pull ups, 200 merkins, 300 squats.

Two teams race to 100 pull ups.

Mumblechatter:
PAX were given a time limit for each run to the top, and YHC made it clear there would be a punishment should all PAX not cross the line in time. YHC expected the PAX’s times to get slower, but apparently the group was doggin’ it from the get go. As I caught on, the time got progressively stricter pushing PAX harder and harder. The punishment would’ve been a series of t-merkins and flutter kicks on the wet ground. PAX continually shaved time off the laps despite adding more leg exercises to the mix. YHC made a brief lecture about pushing yourself at all times and not relying on other people to set high expectations for you. You should be maxing out at all times – that’s how you become a better man.

There was a helluva lot of mumblechatter. Unfortunately, YHC was extremely out of it and doesn’t remember any of it. PAX are more than welcome to chime in in the comments. YHC does remember comments about Teasip having a margarita at 11:30 am yesterday. Ant Man was called out for duck walk form and then immediately made fun of Teasip for not even doing the duck walk. AlrightAlright still having trouble with the shoes. Oatmeal back up to speed with the ankle.

Regretfully, YHC was also unable to go to Bubba’s with the PAX. Unfortunately duty calls at work.

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Thunderlips, Coach K, Oatmeal, Aaarrrggghhh, Teasip, Walmart, Plinko, Special Sauce, Icebox
QIC: Sally

AO: Katy Trail
Date: Thursday 2/21
Conditions: Clear, mildly chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST

THA THANG:

Route 66:
Running with pain stations. Run a set distance, stop and perform 6 different exercises with the acronym MLB MLB:

Merkins
LBCs
Big-boy situps

Mountain climbers (double count)
Lunges (single count)
Burpees

The exercises were done with the reps of a decreasing ladder starting at 11.

We ran the first distance (about 0.35 miles) to the top of the trail head where we performed 11 reps of each exercise.

We then ran 0.25 miles down the Katy Trail before performing our next sets with 10 reps, and continued down the trail with decreasing reps.

After 4 stops, we turned around and headed back, continuing to decrease rep count.

Due to time constraints, we combined the final 2- and 1-rep sets.

A decreasing ladder of 11 comes out to 66, hence the name Route 66. And with 6 exercises, this got us to 396 total reps.

We didn’t want to end with 396 total, so we did 4 extra burpees.

All in all, PAX ended up with 400 total reps and just short of 3 miles running.

MARY:
Done in The Thang above

CIRCLE OF TRUST/BOM:
Circled up to pray for PAX going through family transitions as well as our F3 Birmingham brother Cowboy.

MOLESKIN:
Some good mumblechatter. A good workout with some good stories thrown in.

Shout out to F3 Manning PAX Abraham for this Q idea passed along during the F3 Haiti trip.

ANNOUNCEMENTS:
1. CSAUP
2. RRR

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Mile High, Pepper, Rocket Man, RockyTop (from F3 Houston), Rump Roast, Sally, Special Sauce
QIC: DJ Icebox and Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25 (for the 25 Opening Day Roster spots)

IST x 13 (for the 13ish position players most teams carry)

Daisy pickers x 12 (for all the Little Leaguers who would rather be picking grass than playing OF)

Hillbillies x 15

THA THANG:
Mosey to the football field for partner CUBS (one partner does exercise while the other runs to the other goal post and back, then flapjack until you finish the reps).

Carolina Dry Docks x 108

Upright Row x 200

Boxcutter x 300 (“Pitching” change to 275)

Seal Jacks x 400 (“Pitching” change to 275)

The Co-Q’s then attempted to introduce the classic spring training game of pepper/hotbox to the PAX. Due to the low lighting and lack of baseball knowledge/lack of Little League experience of the PAX, this was quite the failure, much like the Rangers seasons recently. This did allow YHC to do his partner STROS (same format as CUBS, but cut the running in half)

Squats – 50

T Merkins – 75

Reverse Crunch – 100

OH Claps – 125

Side Straddle Hops – 150

This brought us to 6:15 when YHC prayed us out.

MOLESKIN:
The weather did not feel very Spring Training-y, with a solid mid to high 30’s throughout the workout. Thanks to pressure from YHC’s co-Q, YHC braved the elements to support his Astros with his very thin short sleeve shirt. Not much mumblechatter about the upcoming baseball season, though YHC did correctly call Machado to the Padres when Sally asked. YHC must assume this is because most of the PAX are Rangers fans who will be in for a long season getting demolished by the Blastros. Or the PAX isn’t much for baseball, as that was apparent at the rather terrible attempt at playing Pepper. There may need to be a special training session for this classic game before it is brought back out for a Saturday beatdown. A welcome back to Pepper and there was some discussion amongst the PAX about he showed up for this workout when Alright Alright was not present. Any idea on how often that has happened?

ANNOUNCEMENTS:
1. Make sure you are inputting your RRR miles
2. Texas Independence Day 18K (TID 18K) March 2nd

Starting Lineups:
Wake Forest: Alright Alright, Ina, Sally, Rump Roast
Carolina: Coach K, Teasip, Ant Man, Walmart, Rocket Man

AO: Burleson (Neutral Site)
Final Score: Wake 58; Carolina 57.75

Pre-Game Warm Ups:
SSH x 31
IST x 28
(Score of the first matchup between the schools in 1910)
Squats x 23 (Michael Jordan)
OHD Claps x 21 (Tim Duncan)

THA THANG:
Mosey to top of SMU Garage for the First Half

Four Corners (Carolina) vs 2×3 Zone (Wake) Offense
Teams do 2 burpees with 3 hand-release merkins at the bottom of each at all four corners of the garage (bear crawling the ramps). One PAX from each team is running down the garage and up the stairs then switch off. 1 point is awarded for every lap of four corners and every lap to the bottom of the garage. Repeato for 20 minutes.

Halftime Score: Wake 25; Carolina 27.75

Mosey to main quad for Second Half

UNCWF. PAX pair up within teams for UNCWF (Dora).
1) Uptown Crunch 2) Nipple Merkins 3) Carolina Drydocks 4) Wide Stance Squats 5) Forward Lunges. PAX complete 100 reps of each until moving onto the next exercise. 1 point is awarded for every lap around the fountain and every exercise completed.

Final Score: Wake 58; Carolina 57.75

Short on time, we unfortunately didn’t get the chance to honor Stuart Scott (raised in Winston-Salem; went to Carolina) with Booyah merkins.

MOLESKIN:
PAX arrived on a very brisk Saturday morning unbeknownst to the competition that lie ahead between arguably the two most competitive people in F3 Dallas. The most notable thing was seeing Ant Man arrive almost 10 minutes early to the beatdown. That was shortly followed by an out-of-context “how deep did you go last night”, which was an interesting start to the morning.

During the warm-ups we each started picking teams and PAX were thrown off thinking Alright Alright and myself were simply splitting the beatdown not running a competition. Co-Qs were well-prepared except when it came to planning who’d be timing the events, so there was some derision right from the start. The Co-Qs led the count in cadence together (truly in sync as Carolinians are) making for a very tasteful and coordinated warm-up.

The Qs overestimated PAX IQ when explaining the Four Corners drill as it took about 5 minutes to get PAX on board. The situation wasn’t helped by certain PAX (who knew what was going on) sabotaging the explanation. Hindsight, they were probably intentionally delaying the inevitable because it was 20 minutes of pain (though not the worse the Qs have ever done). Mumblechatter was light except when some conflicts arose on switching off partners. Ina and Ant Man had to run a bit further before we changed the rules, but it evened out between the teams. We also learned after 20 minutes that numbers are hard as tallying the total scores was, for lack of a better word, a minor ordeal bringing out the crankappotamus. Halftime score had Carolina up by almost 3 points.

We moseyed to the quad for the second half – well, second 12 minutes because of time constraints. Wake spent three minutes planning. Carolina started yelling at them for stalling, but apparently the planning paid off. Again, little mumblechatter during the UNCWF. People’s competitive spirits revealed themselves when the last PAX had to sprint the final straightaway with a 10 second countdown. Tallying up the scores was a lot less painful this time and unfortunate for team Carolina who lost be a mere .25 points. Fortunately, they won by 38 in the real matchup, which almost made up for the moral defeat to Alright Alright.

PAX walked back to Burleson to pray it out and audibled to Chick-Fil-A. YHC couldn’t attend because he had to head off to the office, so I can’t comment on the mumblechatter.

ANNOUNCEMENTS:
1. Run Ranger Run – log your miles
2. Texas Independence Day 18K

COUNT-OFF & NAME-O-RAMA:
PAX: Teesip, Rump Roast, Sally, AlrightAlright, Icebox, Coach K, Thunder Lips
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given and acknowledged

WARM-O-RAMA:
SSH x 15

IST x 15

Cotton Pickers x 15

THA THANG:
PAX partnered up and alternated five sets of the following:

• Pullups x5
• Dips x5

Each team then grabbed a coupon to perform alternating team Blockees.  After YHC called and Omaha we did alternating Blockees for about seven minutes.  We then took a mosey to the field to where we did the following:

Rd 1:

P1: People’s Chair Cusak

P2: Run across field and back

Flip flop

Rd 2:

P1: Coupon Press

P2: Backward run across field and back

Flip Flop

Rd3:

P1: People’s Chair Curls

P2: Backward run across field and back

Flip Flop

Rd 4:

P1: Coupon kettlebell throw

P2: Plank

Both partners then bear crawl to coupon; flip flop and repeato across field and back to start

YHC then decided to oblige PAX by allowing them to repeato Round 4 as Round 5.

MARY

Cusak Circle of Trust: YHC had each PAX in each team hold one side of a coupon overhead for 60 seconds, flip flop and repeato.

MARY:
Flutterkicks x15 DC IC

Homer & Marge

Rosalita x15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Thank you to Sally for bringing coupons for a change up.  YHC called a couple of Omaha’s during workout as I thought Blockees were going to be much more difficult than they were.  A bit of mumberchatter about whether YHC’s timer was working correctly.  Apparently YHC needs to work on his audibles!  Coupon kettlebell tosses worked well until Coach K & Teasip broke their coupon early on and had to go with a smaller block.  Not to be outdone Rump Roast & Thunder Lips showed their manliness by breaking their coupon, too!  Overall, it was nice to be using props during a workout.

ANNOUNCEMENTS:
1. RRR mileage posting
2. CSAUP and upcoming planning session

Valentine’s Day

AlrightAlright, Sally, Special Sauce, Gambler, Thunderlips, Ina, Mile High, & Hannigan joined YHC for Katy Trail Thursday

Oatmeal, Rump Roast, & Coach K showed up at 5:15 for their vision quest and saw them at the end of the workout

For the Katy Trailers the theme of the workout was pick up your 6, ran in 1/4 and 1/2 mile increments and whenever you finished you had to run back to the PAX bringing up the 6 and finish the segment with them. jon immediately asked after I explained the concept if he had to run back if he finished 3rd, clearly handicapping the field well as he was right on AlrightAlright and Mile High’s tail all AM.

PSA for future Thursday Q’s – don’t Native American run when you’re crossing Knox, that’s my bad Thunderlips and hope you forgive me

Awesome to see Hannigan again as he came back for a Thursday workout for the first time in a while, great job!

We sprinkled in a few squats and merkins but it was really about the run and stretching the legs out and getting some miles in.

Coach K, Oatmeal, Rump Roast, and F150 joined YHC and Maverick on Monday’s Mutt Ruck.

Took our normal route, approx 2.5 miles for the Run Ranger Run crew.

Mumblechatter:
Was a sleepy PAX Monday AM, not a whole lot going on but general agreement that this was the worst Super Bowl ever. A few highlights:
– don’t try to set up Coach K with a girl named Melissa, it’s his mom’s name and just can’t get passed that
– F150’s new pup ate the cone of shame, a truly impressive feat
– There were a couple of guys in a truck getting ready to go fishing in the sewage stream, Maverick was pretty suspicious and almost barked at someone for the first time ever
– Oatmeal was getting lunch up until the last hour of his first child’s birth, not exactly role model behavior for the aspiring #dadbods out there but still impressive
– Coach K proved that man can live on Buffalo Chicken dip alone for a day, and if that’s all you eat you don’t go over your calorie count for the day and have pent up aggression to take out making PAX do a stupid amount of burpees and bear crawls on Tuesday

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

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 19
Mosey to stone benches by parking deck
Side lunges x 20

THA THANG:
Irkens
Step-ups
Dips
Pistol squats
8-count bodybuilders
Repeatos

MARY:
Rugby situps
WWII situps
Scissor kicks
Flutter kicks

34 pull-ups

CIRCLE OF TRUST/BOM:
Asked for gratitude and healthy perspective

MOLESKIN:
Mumblechatter with 3 PAX is interesting. About midway through the bench exercises PAX mentioned they wished we were doing more legs, followed immediately by a set of 66 step-ups. During the final exercise (pull-ups), YHC asked “how many” and the sarcastic reply of “34” was agreed to.

Didn’t kill ourselves today and little running in prep for ruck/run tomorrow, but did some solid strengthening and movement.

ANNOUNCEMENTS:
1. Keep logging those RRR miles
2. Shirt order for TID18K ends tomorrow. Get ’em in