Category: Backblast

PAX: Aaarrrggghhh, Gambler, Hoser (F3 Franklin)

QIC: Alright Alright

Alternative Beatdown: F150

Disclaimer: Given

YHC sent out a preblast yesterday letting all of the PAX know that this workout would be an additional QSource lesson.  YHC thought that would be appealing the PAX.  Apparently it was not.  In fact, it seems that the PAX are seriously against this type of lesson, as Aaarrrggghhh and Gambler were the only Dallas PAX to join YHC for the educational #beatdown.

YHC is contemplating calling out all of the PAX that had committed to posting, and then did not…

#Tclaps to Chairman Mao for running the Katy Trail to join us for the Warm-o-rama only before heading immediately to the DMV for a less than efficient morning.

Warm-o-rama

SSH x15

IST x15

Squats x10

Tha Thang

Mosey to the Bridge as a Community (a group that is close in proximity, but has no true purpose)

At the base of the Bridge partner up.  Partner 1 run across Bridge. Partner 2 does merkins until Partner 1 returns. Flapjack. This is an Organization (a group that has a purpose, but is not necessarily close in proximity).

Native American run across the Bridge and back. This is a Team (a group that is close in proximity and has a purpose).

Bataan Death March across the Bridge and back, with 3 burpees at the back of the line. This represents a Leech, an organization that is slow moving and dying. Individuals are looking out for their own survival in these organizations.

Native American Run across the Bridge and back. This represents a Bullfrog, an organization that’s purpose is solely to exist. Bullfrogs are happy with the status quo and truly enjoy comfort.

Timed Native American Run across the Bridge and back. This represents a Lizard, an organization that is dedicated to the effective achievement of its mission. Lizards are forward looking, they seek change through movement and disruption. The stopwatch certainly disrupted us.

Timed Native American Run across the Bridge and back with the mission of beating the previous time.  We did.

Celebratory individual run across the Bridge and back.

Community mosey back to La Madeleine.

In all we ran 4.2 miles.

YHC hopes the PAX learned something from this beatdown.

Let’s get better tomorrow men. No more excuses.

Aaarrrggghhh AlrightAlright jon F150 Teasip Sally Rump Roast Oatmeal Coach K Ina Mile High joined YHC for a keeping it moving beat down. Here’s what happened:

Warmup

Jump rope waterfall

4 rectangle – bear crawl every rectangle on a half court, do 2 T-merkins at each corner

Suicides – short to long then long to short

4 rectangle – crab walk forward every rectangle on a half court, 2 rugby sit ups at each corner

Jacobs ladder – monkey humpers and squats

Jump rope waterfall

Partner up – P1 paint the lines, P2 Freddy mercuries

4 rectangle – crawl bear every rectangle on a half court, 5 mountain climbers each corner (ran out of time in the middle of these)

YHC was committed to keeping us moving as to not get stung by the wind too bad and it showed with a much heavier dose of cardio than the PAX is accustomed to during a DJ Icebox workout. I didn’t hear a lot of mumblechatter but it’s clear that Sally is the best jump roper and AlrightAlright is the worst. Club Rehab got some good work in with the toys I brought, Coach K is not a fan of the word toy for workout instruments so please continue to use that word when you bring props for future Q’s. Oatmeal is now the keeper of the ruck sack until I return later next week.

Solid showing for a cold beat down, I’m crediting Mile High for leading a devotional ahead of time.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH and IST x15 each

THA THANG:
Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins
-Burpees

One final native American lap bringing us to 3 miles on the track before moseying back

MARY:
None

CIRCLE OF TRUST/BOM:
We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

MOLESKIN:
YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

ANNOUNCEMENTS:
1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Icebox, Rump Roast, Candy Land, Princess Turtlehead, Spread, Aaarrrggghhh, Coach K, Special Sauce, Ina, Chairman Mao
QIC: Splash

AO: Caruth Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

side straddle hops, storm troopers, seal jack, splash arch touches, mountain climbers, inch worms, uptown crunch, rugby’s, high knees, butt kicks

THA THANG:

chairman special (irkens, dips, dirkens, step-ups)
Tennis courts – bear crawls, crawl bears, pliei squats, repeat
Walking lunges, front and back
Crab walks
Assorted exercises…blah…blah…full body workout
49er (modified 69) – 7 minutes of 7 burpees

MARY:

MOLESKIN:

the Q took a lot of heat from the pax for his random counting. The Q subscribes to muscle confusion to make positive changes. Good to hear candyland loft up his M.

That is all I got – I’m almost on track for 50 F3s in 2019…#goals

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Tuber (FNG), Ina (in spirit)
QIC: Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, without the usual level of sarcasm

WARM-O-RAMA:
SSH x25, IST x20, Cotton Pickers x15

THA THANG:
Mosey to Ownby Street for #LegDay

4 sets, without rest
-40 squats IC
-20 step ups
-20 bonnie blairs
-20 box jumps

Mosey to Track for more #LegDay

Backwards run 100 meters; Lunge 100 meters and repeato

Mosey to Mustang garage for bent Jacob’s Ladder up and down the ramp with 5 burpees at the top and 1 lunge at the bottom

Mosey back to Ownby Street for Bat Wings

2 sets
-10 abyss merkins
-20 forward arm circles; 20 reverse arm circles
-20 OHD press
-20 birds

MARY:
10 absolutions

CIRCLE OF TRUST/BOM:
General prayers as we go about the work week

MOLESKIN:
As promised, here’s a shout out to Ina. The heavy #LegDay was not appreciated. People don’t realize if you work legs in a little bit every day then there’s no such thing as “Leg Day”…but to each their own.

Crankapotamus (aka YHC) rolled up with a grim face and hood up – ya know, the usual persona. YHC did go above and beyond by introducing himself to the FNG and holding a conversation until the Jacob’s Ladder where everyone focused on the cardio.

Rush girls were once again MIA. Fortunately, YHC met a former SMU grad student Saturday afternoon anyway. The rest of the PAX were on their own. We came across one who walked by during the bat wings, but YHC was the only one who noticed the wedding ring. Step 1 boys, always check.

The naming ceremony was a struggle due to tiredness and general lack of creativity on YHC’s part. Theo was born and raised in Texas and works as a high school counselor. He spent time in Thailand, India, and New Mexico. We were content with Area 51 as a name until he graciously mentioned his AIM address was “mashpotatoman”, which resulted in his potato-based nickname courtesy of Sally (still unafraid to express his displeasure with his own name).

ANNOUNCEMENTS:
1. CSAUP event 03/02; discussion tomorrow during the ruck
2. Run Ranger Run signups for February
3. Girl Scout cookie orders