Category: Backblast

COUNT-OFF & NAME-O-RAMA

PAX: Coach K, Mile High, Alright Alright, Oatmeal, Rump Roast
QIC: F150

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19

 

THA THANG:
Burpee ½ Mile
Every corner do 15 burpees (60)

Mosey to Picnic tables
SeeAlice OYO X 30 seconds –
    Partner 1 lays face down on picnic table with upper body hanging off edge. The move is to raise up (if you can get it up) to a flat back
    Partner 2 holds ankles.
4 rds

With Partner do a little lazy Dora
    100 Merkins (p1 does 10 merkins, p2 holds plank)
    200 LBC (p1 does 20 LBCs, p2 feet 6 inches off ground)
    300 squats (p1 does 30 squats, p2 holds bottom position of a squat)

MARY:
Flutter kicks IC x30
Hello Dolly IC x25
Boxcutters IC x20
Uptown Crunch IC x15 each

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Coach K
QIC: Oatmeal (Alternate Q)

AO: Burleson Park(ing Garage)
F3 DISCLAIMER & WELCOME: Given by Alright Alright

WARM-O-RAMA:
Led by Alright Alright:

SSH IC

IST IC

THA THANG:
YHC volunteered to take the handiQ today.  The three less mobile PAX made two trips up the parking garage with an exercise at each level using a variety of techniques to make our way up each level (lunges, bear crawls, crab walks, parking line burpees – 2 per line up ramp, hobble jog (at least for YHC)).  PAX completed a variety of squats, burpees, People’s Chair, overhead claps, merkins, derkins as they increased in altitude.  Exact numbers and order are blurry, but no less than 15 per level mostly in cadence except for burpees (x15 OYO).

Coach K suggested bear crawl down stairs on our first descent down the garage.  YHC must admit he is in need of much improvement to accomplish this awkward exercise, but gave the old college try to get down all flights.  On the second descent down the stairs, YHC had the brilliant idea that the PAX do dips as they descended the staircase.  Coach K quickly pointed out the idea was 10; execution a mere 0.

MARY:
Flutter kicks

Homer/Marge

CIRCLE OF TRUST/BOM:
Alright Alright prayed us out

MOLESKIN:
Good bit of mumberchatter since cardio is more difficult when nursing a bum ankle.  PAX did mention their fondness for leg workouts and how they have been deprived of such joy in the recent past so YHC did his best to serve up a good bit of leg exercises, but only in a truly loving manner.  Remember, leadership is about serving with love!  Coach K was his typical bubbly 5:30 self, which we always appreciate.  I really think he admired us following his call to arms on Tuesday and adding to what may be a weekly record of burpees.

ANNOUNCEMENTS:
Keep up with RRR mileage logging.  I clocked 2.4M this morning, but I don’t trust my watch…YMMV!

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

THA THANG:
10 Burpees EMOM to 110 burpees. Well…every 50 seconds

Bear crawling Jacob’s Ladder with WWII SUs and Burpees

Partner carry across tennis courts with 5 squats. Flapjack and repeato

MARY:
Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

CIRCLE OF TRUST/BOM:
Prayed that we might continue to be servants of and for the Lord

MOLESKIN:
YHC came out and immediately warned the PAX that they would be pushed today, which should’ve been the biggest indication of the burpees and bear crawls to come. YHC and other PAX discussed how comfortable F3 Dallas has become with its workouts, and so YHC is taking the reins to increase the intensity of workouts.

The burpee EMOM is never a crowd favorite, especially when Special Sauce realized PAX were being shortchanged 5-10 seconds each round. Trying to make us better men. If you can do 110 burpees in under 10 minutes, there’s not much you can’t do. Unsurprisingly, very little mumblechatter took place during this portion of the workout.

We moseyed to the tennis courts without a breath to start the Jacob’s Ladder, which was met with some groans when the bear crawling was announced. Again, very little mumblechatter occurred during this portion of the workout, but all PAX pushed themselves and only modified as injuries mandated. Icebox’s playlist was a series of throwback’s to the War Baby’s (YHC) middle school years thereby dating every other PAX in the group. A couple of PAX commented on Nicki Minaj’s cuss to non-cuss word ratio in her duet with Big Sean (you know which song).

Just when PAX thought we were done, partner carries were announced. Somehow or another, the lightest PAX ended up with the heaviest. Teasip checked into his flight while being carried, and he managed to get Group A boarding. To our knowledge, that’s the first time this has been accomplished by any person West of the Mississippi. We suffered through a couple rounds before rounding out with Mary and a quick spiel by YHC about complacency.

ANNOUNCEMENTS:
1. Run Ranger Run is ongoing. Be sure to track and log your miles. All forward moving activities count (i.e. the .5 mile of bear crawls)
2. Bourbon night this Thursday

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Antman, Chairman Mao, Coach K, Ina, Isaiah, Rump Roast, Ghost Rider (Houston), Listeria (FNG)
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x25, IST x15, Seal Jacks x13 (adds up to 53 since this is Super Bowl 53)

THA THANG:
Mountain Climbers x 33 (McVay age and half Belichick’s age since they have reached the top of the mountain)

9 Burpees, as this is the 9th Super Bowl for Brady & Belichick

12 Turkish Get Ups since Belichick likes to take away your best asset

Dirty Sean McVay (11 reps of 3 exercises which equals his age of 33)

Hail Marys x11, Gurley Groiners x 11, Rugby Sit ups x 11, run a lap around the tennis courts (repeato for a total of 3 rounds)

Back to the soft hop for 3 sets of 5 pull ups (5 Patriot Super Bowls) and 11 Swerkins (Rams run a lot of 11 personnel)

Mosey to the tennis courts for a Patriots suicide (PAX could cheat and not run all the way and touch the line)

Finish up with Maroon 5 Merkins (5 regular, 5 diamond, 5 wide grip, 5 T and 5 hand release)

Mosey back to the soft hop and repeato the whole workout since it is also Groundhog Day

MARY:
None outside of during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was thrilled to see the two Aggies (Ghost Rider & Listeria) join us in the gloom, as you can never have too many Aggies. We started with 9 as Ant man joined up at about 7:20, so there is debate about if he got full credit or not. Some intermittent mumblechatter throughout the workout, but YHC tried to keep the PAX working constantly with little rest in between exercises. Shoutout to Ina for doing his best Tony Romo and predicting the burpees coming. Some good 2nd F at Bubba’s including some notes that Alright Alright should never be on the finance committee for F3 Dallas and the discussion of when he will next bust out his dance moves at a wedding. Chairman felt the conversation was too friendly so he threw out the insane HSO that George’s was the worst meal he ever had, which was quickly denounced and called blasphemy by several PAX.

ANNOUNCEMENTS:
1. 2nd F Bourbon Night Thursday, Feb 7 at Casa Icebox. Bring diapers for Icecube
2. Texas Independence Day 18K March 2. Keep training in preparation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Teasip, Coach K, Oatmeal QIC: Icebox 

AO: Glencoe
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH X 20 (Oatmeal and Coach K opted for modified side straddle penguins flapping their arms and not flying)
IST’s X 15
Daisy Pickers X 10

Hater of all things Queen and Tony Romo, Q of the Year, Shredding for the Cruise, and I did the following:

Burpee Mile: 12 burpees every quarter mile, NA run for the first 1/2 mile, own pace for the 2nd 1/2 mile

Rugby Sit-up Mile: 15 rugby sit-ups every quarter mile, own pace for the first 1/2 mile, reindeer runs the 2nd 1/2 mile

Merkin/Superman Mile: did 15 merkins after the first 1/4 mile, then switched to 15 Superman’s the next 3 1/4 miles. NA run the first 1/2 mile then reindeer runs the 2nd 1/2 mile

MOLESKIN:
Decent amount of mumble chatter when we we running at my pace for NA and reindeer runs. I was a little disappointed that I was the slowest runner, when pushed on who I wanted to show up who was slower than me I didn’t name any names, mostly because I’m probably slower than everyone who shows up to running workouts. Teasip somehow ran all of today in a hoodie despite 55 degree weather, but it was probably to help him shred a couple more lbs before laying out on a cruise ship next week. Special Sauce rolled up in his new car prompting us to wonder if the Jeep Grand Cherokee is catching up to F150’s for official vehicle of F3 Dallas (especially when Oo-De-Lally starts showing up regularly again). Alright Alright was self conscious about running in just his Run Ranger Run shirt since he accidentally ordered a girls M instead of a men’s. Turns out each lap around Glencoe is a little more than a 1/2 mile so we got 3.5 miles in according to Special Sauce’s Apple Watch.

Before we started out I gave instructions to Coach K and Oatmeal for their ruck but they ignored me and went on their own vision quest.

1. ANNOUNCEMENTS:
   Run Ranger Run has started! Log your miles and raise some money
2. CSAUP on 3/2, start training more!
3. 2nd F Bourbon Tasting 2/7 at Icebox place, bring Pampers.

Have a great weekend y’all!

BB courtesy of Hi-Liter – DR from F3 Carpex. Thanks for the Q, sir. Look forward to having you back.

Pre-Blast

• 19 HIM at Caruth Park in Dallas, TX did some work CarPex-style. 1 for the Hi-Liter Heatup EC. Welcome FNG, Plinko!

The Warmup (Hi-Liter)

• Pledge of Allegiance at the flag.
• Run out of the park and around to the tennis court entrance, circle up at the ball diamond for: 5 Good Mornings, 10 Windmills, 15 SFAC, 15 OH Claps, 15 Seal Claps, 15 RSFAC

The Thangs

• Jack Webb (1 to 4) Merkins and Hallelujahs.

• Find a partner.
• Dora 2-3-4: 200 Merkins, 300 Squats, 400 LBCs; Partner 1 does exercises while Partner 2 sprints across the field to the tree line and back.

• Mosey to the tennis courts.
• Wall of Fire: everyone in People’s Chair while one man at a time comes off the wall for 3 Burpos.
• Back with your partner.

• Australian Suicides: Partner 1 does AMRAP Australian Mt. Climbers while Partner does a three station Suicide run across the double tennis court. Flap jack. 2x.

• Mosey back to the field.
• AYG to the tree line.
• 30 Boxcutters IC
• 20 Side Plank Star Crunches.

COT

NMS

• So honored to lead today, Dallas. Thanks for making room for YHC.
• Awesome 3rdF pre-beatdown. Keep it up!

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Coach K
QIC: Plus One

Coach K and YHC joined Plus One for a Murph yesterday morning. Plus One had YHC running mile times YHC hasn’t done since high school, really kicked YHC’s butt. Coach K did over 150 burpees instead of the running, undetermined if his foot is fractured or not but he’s killing it regardless.
Missed Sally and prayed for him and his mission trip group.

COUNT-OFF & NAME-O-RAMA:
PAX: Isaiah, Oatmeal, Pepper, Plus One, Podcast, Teasip, Rump Roast, Special Sauce, Walmart
QIC: AlrightAlright, Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
Alright Alright –

Dora with LBCs (200), Bicycles (400), Flutter Kicks (600). Other PAX runs across football field and back.

Mosey to tennis court for bear crawl paint the lines (2 courts). Jacob’s ladder with burpees. Another bear crawl paint the lines (2 courts).

Coach K –

Two teams race to get sandbag via tunnel of love and bring it back via overhead passes. Complete 2 races.

Dirty McUno (half a Dirty McDeuce) with one-legged Irkens, burpees, dips, and wall-sits.

MARY:
Lance Armstrong x24

CIRCLE OF TRUST/BOM:
Prayers for Sally, et al heading to Haiti for the week

MOLESKIN:
Three started the fun early with a 3 mile run prior to the beatdown. PAX are starting to prep for the CSAUP event in March; ironically, the three PAX that ran this morning were the last three that need to train for it.

YHC and Alright Alright double-teamed the Q so PAX could get plenty of cardio in light of YHC’s lingering injury. Due to a mix-up of clocks (PAX can vote whether Special Sauce’s or AA’s watch was more accurate), the disclaimer was given twice resulting in light-hearted head-bashing between the Qs to kick off the beatdown.

AA provided plenty of cardio for the PAX but was kind enough to stay close enough for the injured YHC and Oatmeal to remain with the group and feel a part of the team – a leader if there ever was one. There wasn’t a whole lot of mumblechatter throughout the Dora, but it seemed to pick up when they moseyed to the tennis courts as AA kept pushing the slackers along during paint the lines. YHC and Oatmeal could hear from a distance while setting up for my part of the Q. Halfway through the workout, Podcast decided to bail on his fellow PAX. He had a reasonable excuse, but YHC is still bitter after last week and feels compelled to call him out.

1 minute prior to time, AA relinquished control. YHC knows it pained him to his core and appreciates the sacrifice, though the competitions that followed more than made up for it. All PAX were on board for the team competition, but only the Qs were genuinely excited for the Tunnel of Love portion. Nothing sparks mumblechatter quite like mentioning something PAX hate, and then listening to their sweet moans and groans. Round one ended with YHC’s team taking the victory, but AA’s team took round two. Granted, their sandbag ripped, so results are under audit.

To wrap things up, YHC led an homage to the tripod brothers (Oatmeal and YHC both with injured ankles) with a series of one-legged exercises. PAX didn’t see the big deal until forced to do one-legged burpees. We wrapped up with the ultimate lopsided exercise…Lance Armstrong.

YHC didn’t make it to Bubba’s but AA is free to add in anything missed during his portion of the workout or Coffeeteria. YHC is grateful for his help today and over the years, and PAX shouldn’t be surprised if we team up for another co-Q. Duke-Carolina game perhaps?

ANNOUNCEMENTS:
1. Texas Independence Day 18K #TID18K is set for March 2nd

COUNT-OFF & NAME-O-RAMA
PAX: Mile High, Alright Alright, Coach K, Oatmeal, Sally, Teasip, Candy Land
QIC: F150

AO:La Madeleine

F3 WELCOME & DISCLAIMER: Given at 0530

WARM-O-RAMA:
Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19

THA THANG:
Mosey to the SMU Tennis Courts

Stopped for OYO Merkins at the cross walk between La Madeline and Tennis Courts to keep PAX together.

Tennis Courts for Workout Deck

A Card was drawn, the number indicated the number reps on each out of bounds line (doubles and singles lines – 4 per court), exercise was on the card. All PAX did each exercise on all 5 courts. All PAX were to return to starting point together, working on team. YHC left it up to the PAX of how to interpret team aspect.

7 – Monkey Humpers (140 per PAX)
3 – Chuck Norris Merkins (60 PP)
J – Dips (220 PP)
7 – Lil Baby Crunches (140 PP)
7 – Derkins (70 PP – PAX partnered together)
Lunge Walk distance of 5 Tennis Courts

Mosey back to La Madeleine

Stopped Peoples Chair at the cross walk to keep PAX together.

MARY:
None was given due to some in workout and time.

CIRCLE OF TRUST/BOM:

Community//Organization//Team is the Q Source of the week. As a region we need to be looking at ways that are successful for us to grow and we can’t copy what other regions are doing. We must do what our PAX and Sad Clowns need and it will most likely look different than other regions. YHC is reading through the Bible this year with our church and we just made it through the burning bush chapthers. God only spoke through one burning bush experience to Moses, only one flood experience through Noah and family, only one man was and then was taken up by God and did not taste death – Enoch. Each was unique, just like what we must do within F3. YHC believes for the 1.5 years that I’ve been part of F3 if we can find the way that works for us, each as an individual, to invite men to a workout. Then we should, if we are a follow of Jesus, be able to invite men into a conversation about Jesus. That does not mean that we have to memorize five points or an analogy to share with them the Gospel, but just invite them into an ongoing conversation. It might simply start with a ‘What do you think happens after this life?’ and that be all of the conversation. It is a starting point for a much more personal and longer conversation. After all we are called to share the Gospel of Jesus, if we are followers of Him. YHC challenged the PAX to figure out their way to EH and invite someone into a conversation about Jesus.

MOLESKIN:

There was some mumblechatter about the sets of 19 at the beginning of warm-o-rama, guess that will have to be settled at another date. Along with some harassment about the order of commands…what can I say a little rusty. Upon getting to the tennis courts there was some conversation about how the TEAM aspect of our workout would work. It was questioned if it meant that as long as the reps were done or how. This was an experiment in how the PAX would represent TEAM. Would the PAX only look out for self or would it be “Leave no man behind but leave no man where we find him.”?

ANNOUNCEMENTS:

1. Run Ranger Run