Category: Backblast

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox, Oatmeal, Sally
QIC: Coach K

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given, with sass

Attendance Rankings:
Tied for 1st: F150, Icebox, Oatmeal, Sally, YHC
Tied for Last: AlrightAlright, et. al.

WARM-O-RAMA:
SSH x20
IST x19 (this was the end of any theme)
Cotton Pickers and OHC x10

THA THANG:
800m run buy-in
As a group, complete 375 reps each of
1. Burpees
2. Box Jumps
3. Derkins
4. Squats with 30lb sandbag
800m run buy-out

Dirty McDeuce with Irkens, Claymakers, OHC, OHP

Heels to Heaven x20

CIRCLE OF TRUST/BOM:
Prayed that we don’t decide who or what we need to be this year, but rather let God decide and follow in His path and directions.

MOLESKIN:
PAX were welcomed by the cheerful and vibrant Coach K they know and love. Amid the cries of “New Year, New Me!” on social media from white girls desperate for attention, YHC assured the group that his motto was “New Year, Same Asshole”. Icebox suggested making a goal to be meaner, which is on hold until my next Q.

Some modest mumblechatter during the warm up as YHC threw some jabs at at NYE theme as well as a very blunt and sarcastic disclaimer. PAX were quick to point out being first in the attendance rankings…more so who was not in first. Teasip and Ant Man received call outs per their comments on Band. Whether they were in town is unknown, but the group was out for blood this morning.

No mumblechatter during the beatdown until a strange old man wandered over with his dog and commended us on working out. We gave him a spiel mid Claymakers as a couple PAX held the position through the conversation. It made the military in me so proud. The guy expects to see us out on Tuesdays going forward, but his current mental state is up for debate calling us “cats” amid his departure.

We rounded out the beatdown with the COT where Oatmeal decided to start the count counterclockwise. He was subsequently chided by YHC for triggering his OCD and we started the count over. This was to no one’s surprise as apparently nothing YHC does surprises anyone anymore. YHC made a comment about good health for current and future F3 babies followed up with “if you haven’t had a baby yet you’re behind”, which left Sally and YHC in an awkward predicament.

Talks continued by the truck, where Oatmeal and F150 talked about the joys of owning homes. Nothing says grumpy old men quite like 5 PAX collectively complaining about property taxes, unpaved roads, and home maintenance.

All that to say, we started off 2019 right and missed those who couldn’t join us. Hope to be out with y’all for another year.

ANNOUNCEMENTS:
1. Run, Ranger, Run signups – talk to Oatmeal
2. Q source will be held Wednesday nights and Fridays at lunch

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Ant Man, Boomer, Hardywood, Icebox, Ina, Invisible Ink (FNG), Isaiah, Mar-a-lago (FNG), Oatmeal, Rump Roast, Sally
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

IST x15

THA THANG:

ALABAMA

Abe Vigoda

Lunges

ATM

BOMBS

Agassi’s

Merkins

Alabama Prom Date

OKLAHOMA

OH Claps

Kraken Burpee

LBCs

Alligator Merkins

Howling Monkeys

OYO Burpees

Mountain Climbers

Alphabet

CLEMSON

Carolina Dry Docks

Lt Dans

Elevens (Merkins & Squats)

OPP

Nolan Ryan

NOTRE DAME

Newton’s Cradle

OYO Paint the lines

T Merkins

Rosalita

Empty Wheelbarrow

Duck Walk

Al Gore

Monkey Humpers

Escalator (Burpees, Merkins, Squats, LBC)

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Lots of good mumblechatter this morning, even in the cold. Alright Alright was quick to guess the theme and thus received 5 bonus points. A nice crisp high five await the person with the most bonus points at the end of 2019, so I’m the competition will be fierce Antman was somewhat faithful to the fantasy football last place payoff as he Chippendaled for most of the workout and did wear the Michigan shorts (though they were over some tights). One FNG didn’t completely understand the alphabet workout as he said “F” but his legs did not move. This led Ina to proclaim that he was using invisible ink and hence his name. Good to have Isaiah back out and join us in the gloom and great having Hardywood down from Richmond as well as the two FNGs.

ANNOUNCEMENTS:
1. Run Ranger Run in Februray. Sign up on Band
2. CSAUP on March 2, Texas Independence Day

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

AO: Curtis Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16 IC
IST x 16 IC
Hairy Rockettes x 12 IC

THA THANG:
Mosey to soft-top
Morning call: All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups.
Repeato
Repeato with Dips on the park bench replacing pull-ups

10 count recovery

Modified Lazy Dora:
Partner up; as a team complete 60 pull-ups, 60 merkins, 200 mountain climbers (double-count), 300 squats
Instead of running the whole time:
One partner does 10 pull-ups while the other planks; flapjack until reach 60
One partner does 10 merkins while the other planks; flapjack until reach 60
One partner does 20 double-count mountain climbers while the other does flutter kicks; flapjack until reach 200
Squats are like normal with the other partner running across bridge to the trash can

10 count recovery

Mosey to baseball diamond
Modified Field of Dreams:
1 PAX at each “base” and home plate.
PAX at 1st base does iron crosses AMRAP until relieved
PAX at 2nd base does alternating lunges AMRAP until relieved
PAX at 3rd base does T-merkins AMRAP until relieved
Final PAX starts at home plate, does 10 burpees, runs to 1st to relieve PAX who then runs to second to relieve 2nd PAX; 2nd PAX then runs to 3rd; 3rd PAX then runs to starts his burpees at home
Repeato

12 count recovery

Time-Filler:
Partner up
One PAX runs to nearby benches, does 20 dips, while partner does jump squats; flapjack
One PAX runs to bench area, does 30 shoulder presses, partner does alternating jump lunges

10 count recovery

MARY:
Dr. W x 12
Low-slow flutter kicks (double-count) x 12
Big-boy sit-ups x 12

CIRCLE OF TRUST/BOM:
COT’d
YHC prayed for recovery as he has had to start eating crappier food to up his calorie intake

MOLESKIN:
Not much mumblechatter but a lot of general cursing and groaning at the workouts (even by YHC).
During COT it was mentioned that Bubba’s is RIGHT there. So we made a coffeeteria run. (except for Coach K, who we thought said he was coming. A call to his cell phone went immediately to voicemail)
Curtis Park – not a bad AO. Mildly limited running room, but easily modified/overcome.

ANNOUNCEMENTS:
1. RRR
2. CSAUP

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Antman, Sally, Plus One
QIC: Ina

AO: Burleson Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Monkey Humpers x 5 IC

Mosey to the garage

THA THANG:
Speed Ladder with sprint : 1 foot each square down and back (PAX do Overhead press while waiting)

2 feet each square down and back (PAX do Overhead clap while waiting)

2 feet in 2 feet out down and back (PAX do Angel in Outfield while waiting)

1 hand each square with merkin at each rung down and back(PAX do air squats while waiting)

2 hands in 2 hands out with 5 hand release merkins after sprint down and back (PAX lunge while waiting)

Jump Ropes: 2 feet x 50 OYO – Left foot x 25/Right foot x 25 OYO – High Knees x 50 OYO – Repeat

Cone Jumps: 2 feet side to side over cone x 20 OYO – Left foot side to side over cone x 10 OYO – Right foot side to side over cone x 10 OYO – 2 feet front to back over cone x 20 OYO

Exercises: Burpees x 5 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5 add LBC x 20 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20 add Overhead press x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20 add diamond merkins x 10 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10 add star jumps x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10, Star jumps x 20 add shoulder press x 10 – Run up 2 ramps cross over back down

Mosey back to park

MARY:
1 minute of plank

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much chatter as we were tired from Christmas Day activities.  Most PAX shared eating habits had not been that great for the past few days, ready to get back to F3 workouts.  Overall a great morning for a workout.

ANNOUNCEMENTS:
1. Katy trail tomorrow

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

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given after PAX made snide comment despite them being regulars

WARM-O-RAMA:
SSH x29
IST x24
Cotton Pickers x12

THA THANG:
Slowsey to the endzone.
Wind sprints for 100yds, 12 merkins, 12 WWII SUs x6
Duck walk 50yds, 12 merkins, Bernie Sanders 50yds, 12 WWII SUs x6

Mosey to tennis court for 4 corners: Gorilla Squats, T-Merkins, WWII SUs, and Carolina Drydocks. 6 reps each for 4 laps

Mosey back to endzone for more wind sprints, merkins, and WWII SUs

CIRCLE OF TRUST/BOM:
Prayers for those traveling. Good health for all, friends, and families.

MOLESKIN:
*Cue overdramatic NMM* YHC was admittedly a little bitter when Chairman’s birthday was recognized earlier that morning, but Podcast and YHC were left out. It made the workout worse by extending the distance of the sprints. PAX were not thrilled to find out the omission was fixed 3 minutes after the workout was over. False start on YHC.

PAX recognized Podcast’s birthday with the SSH and YHC’s throughout the rest of the Q. YHC stole the birthday sprints from another PAX who did it last year and thus absolved himself of responsibility for the idea. Granted, YHC’s youth kept the quantity low.

PAX were very concerned when YHC literally walked from the flag to the end zone in true “death march” fashion. Rump Roast was given the option to modify the distance of running, but he was with the pack the entire workout – something he couldn’t’ve done a mere two months ago. Though the rest of the PAX appreciated his comments towards YHC the entire morning.

Sally called out YHC for not being creative with the sprints, so YHC added the 4 corners in the middle of the sprints for an extra dose of 6×4 OCD. Albeit, after the first few rounds of sprints mumblechatter desisted.

As promised, cookies were provided much to the enjoyment of the PAX after a spiteful beatdown. Merry Christmas everyone.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Oatmeal, Rump Roast, Mile High, Coach K, Teasip, Helmet, Pepper, Special Sauce, Cinco (From F3 Birmingham, now living in Fort Worth)
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given. Definitely not a professional.

WARM-O-RAMA:
Seal Jacks x 16 IC
Hairy Rockettes x 15 IC
Overhead Press x 24 OYO
Windmill x 14 IC
American Hammers 20 OYO

THA THANG:

Partner up, complete as a team:
100 pull-ups
20 bropees (burpees with high ten at the top)

Mosey to the Parking Garage.
Up the first two levels: Modified Native American Run with lunges and runner weaving among the PAX instead of end-around style; AKA “Black Lunge”

Circle up at level 2; “Hundreds” (or maybe ~”82ish’s”)

Up the last two levels: Modified Native American Run with bear crawl, runner again weaving; AKA “Black Bear”

Circle up, complete as a team 240 howling monkey humpers; each PAX completes however many he wants and passes on the rest

Crawl bear down (with partial forward bear crawl down the last flight)

Mosey to the Tennis Court.
Suicide B.O.M.S.; modified for time – Partner up, one PAX does B.O.M.S. while the other does suicides on the court lines
B. – Burpees (30)
O. – Overhead press (~65)
M. – Merkins (~50)
S. – Squats (~50)

MARY:
Partially done throughout as PAX held planks while our 12-man crew caught up with itself.

Final round of Mary was “Dr. W” x 10:
8-count exercise; 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is return to your back (legs still up), 7 is legs together, 8 is legs down. Slightly confusing but emphasized that the W is on the 5 count, helps break up the counting and keep in cadence

CIRCLE OF TRUST/BOM:
Circled up and prayed for all PAX needing healing, safe travels during the upcoming holiday season, and right perspective on the holiday season. Gave thanks for all of our blessings including and especially each other’s fellowship.

MOLESKIN:
First, welcome to Cinco, who originates from F3 Birmingham. Cinco and family (including correlating number of children) moved to Fort Worth earlier this year. He committed to driving from Fort Worth every Friday.

At 5:28 there were 5 PAX present. At 5:29 there were 8, and at 5:30, 11. Aaarrrggghhh showed up at ~5:34, had gone to wrong AO but still made it in time for most of the WU.

WU: All PAX shocked that 1) we did not start with SSH and 2) there were no IST’s. During Hairy Rockettes, Pepper was caught in between two PAX doing alternating direction kicks. Turns out YHC did not specify the starting direction.

Tha Thang: With 12 PAX the mumblechatter was strong and constant – almost always someone to converse with. During pull-ups, all PAX including YHC began jumping and/or counting a ~20 degree change in arm angle as 1 rep. We’ll get there.

As mentioned above “Hundreds” turned into maybe “82ish’s” for most PAX; difficult exercise on its own, made worse by the concrete.

Due to time constraint, B.O.M.S. was severely restricted on the tennis courts. During YHC’s modifications it was mentioned B.O.M.S. is the “hillbilly” version of B.O.M.B.S.

Dr. W’s are both killer and excellent. Some PAX faked confusion in order to delay the exercise, but the exercise was in the end executed very well.

KOTTERS to Helmet, good to see him. Strong showing with 12 of us total, solid way to start wrapping up the week and head into the holiday weekend.

ANNOUNCEMENTS:
1. CSAUP March 2nd – 5-hours of exercise, our own way to have a mudder/race without paying $99 + registration fee and taxes. We’ll have 5 AO’s represented. Anyone is welcome to help plan. More details to come.
2. Run Ranger Run signup for February is active – 7 spots left. https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. In addition to AA and Mile High, YHC is recommending the 43 Feet podcast. YHC is only through episode ~6, but it’s been great and is improving. Can do ~half a podcast in a commute.