Category: Backblast

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

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given. Special welcome to Walmart after having to study for finals x few weeks

WARM-O-RAMA:
SSH x 12
IST x 12
Windmill x 12
Mosey to the football field

THA THANG:
Bridge Over the Nest: All PAX line up on the goal line. Two PAX start bear crawling toward midfield while the third did 10 merkins, 10 squats, and 10 LBCs. Third PAX then ran to the 50, turned around, and met the bear crawlers. At this point they switched – the bear crawlers got up, ran back to the goal line, and did their merkins, squats, and LBCs while the third PAX took over bear crawling. Repeato until the bear-crawling PAX get to midfield and back to the goal line (about 2-3 rounds of switching).
Repeato x 1.
Repeato x 1 with crab walk.

DMC: Duck walk, Merkins, Crawl bears – All PAX again line up on goal line. From the goal line Duck walk to the 10 yard line, do 5 Merkins, Crawl bear back to the goal line. Get up, duck walk to the 20 yard line, do 10 Merkins, Crawl bear back. Repeato to the 30, 40, and 50 yard lines continuing increasing Merkins by 5.

Mosey back to the playground area.

Ascending Curb Crawl: PAX line up on one side of the playground area facing opposite side. Bear crawl to other side, turn and place feet on elevated curb to complete one Derkin. Bear crawl back, turn and place feet on curb, complete two Derkins. Continue to 10 (Coach K got to 12).

Pull-Ups: Complete 120 as a team.

MARY:
Cupid Shuffle: YHC played Cupid Shuffle (3:52 minute song): Do as Cupid commands from Plank Position. Right=right; Left=left; kick=alternating side kicks; Down=merkin; “Walk it by yourself”=alternating leg lifts

CIRCLE OF TRUST/BOM:
Prayers for guidance, purposefulness, and usefulness today and this week.

MOLESKIN:
All PAX were warned at the warmup today was going to be a #beatdown; and a beatdown it was.

At first mention of BOtN, Coach K excitedly revealed that he actually created BOtN using the bridge at Glencoe. He said he did not even submit it to the #Exicon. It did somehow end up there, and is a cool thing given that YHC was searching for routines on the Exicon and thought it would apply to Glencoe this morning. In true honor to his beloved namesake, Coach K leaving a #legacy.

Once the PAX started BOtN, we each quickly realized the field was very muddy and very cold. Coach K did not bring gloves and YHC did not remember to remind him. Definitely a leadership mistake, YHC did not correctly empower the PAX to do their workout.

BOtN was tough and the crab walk after bear crawl x 2 took significant effort, but PAX really started struggling during the DMC. The Crawl Bears were very difficult – 150 yards in all, and the last two at 40 and 50 yards respectively necessitated stopping and resting from YHC and Walmart. Coach K provided moral and emotional support during the last Crawl Bear, which was awesome until PAX were told to “give it everything you’ve got,” “10 more yards,” and “5 more yards – almost there”;   and then realized we had reached the 10 yard line and not the goal line. Decently sure it was an honest mistake. The last 10 yards were just for character (?and muscle)-building.

The lesson from this is to prepare to go further and do more than you think you have to. #TheCountIsAlways100 is a way PAX can think about exercises to keep themselves going through the endpoint.

At mention of ascending curb crawl, one of the PAX suggested moving the exercise from the street to the playground for safety. A great idea; less great once we set our hands on the woodchip playground surface.

PAX did pull-ups today because at YHC’s last post, it was clear that both he and his partner were weak at pull-ups. Not sure, perhaps a good idea for PAX to Q according to their weaknesses?

Cupid shuffle – didn’t know that song could last so long, and probably don’t want to hear it again for a while.

Overall pretty solid workout. Happy to have a 3rd PAX on a Sunday, can maybe start increasing numbers over time.

ANNOUNCEMENTS:
1. Happy Hour was fun. Jello shots maybe not as much.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Chairman Mao, Ina, AlrightAlright, Teasip
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x20 IC
IST x20 IC

THA THANG:
Two teams each carry a 50 lb ruck sack, which can’t be dropped/set down. One PAX runs towards the first station while other PAX complete a BLIMPS before catching up. PAX complete station before moving on to the next. First team back wins.
1. Parking Deck – Pass bag up the stairs. After passing run up to the top of the line. Once at the top, run down and complete 30 step ups with the bag.
2. Main Quad – Jacob’s ladder with 7 gorilla squats and 1 t-merkin
3. Stadium – Full stadium run
4. Burleson Park – 30 pull-ups

Dirty McDeuce:
Irkens x12, OHD Claps x12, Dirkens x12, Dips x12

3 rounds with Paint the Lines in between

MOLESKIN:
Flashback to Friday night where Teasip and Special Sauce (notably absent this morning) thought an extra glass of whiskey and a jello shot would do YHC in. Unfortunately, that was not the case and the Q proceeded as planned despite being short PAX. Teasip and AlrightAlright spent a portion of the HH discussing YHC’s attitude/aggressiveness likening me to a bear who’s always angry and will attack when provoked. PAX were quick to throw out specific examples, the most notable being the incident with Gold Digger way back when. Attempts to defend myself were nullified given the attitude prevalent this morning.

PAX were extremely rowdy this morning, and YHC couldn’t even give directions for the competition. After the bear came out, YHC moved on with incomplete instructions. Ironically, PAX later were confused and complained about not knowing what was going on. Had they merely listened, it wouldn’t’ve been an issue…Ina was glad someone could empathize with how he feels around his students leading us to yell “Chop ‘Em!” throughout the rest of the morning.

To no one’s surprise, AlrightAlright jumped right into the competitive spirit, and the argument can be made that he yelled at Aaarrrggghhh and YHC more than I did. The Q was designed to keep teams together, which Harrison Bergeroned his running advantage. He was not happy about this and let it be known. The competition was neck and neck until the end when Chairman Mao took off with the ruck sack back to Burleson giving his team a sizable advantage that could not be overcome. Thus, Chairman Mao, Oatmeal, Ina, and Teasip were the victors by about 30 seconds.

PAX wanted Bubba’s after finishing the race early but being the bear that YHC is, led PAX through a Dirty McDeuce, which was filled with some interesting mumblechatter. PAX were discussing the best way to free up time for working out when you have a newborn to which Oatmeal explained that “breastfeeding at night is the way to go”. The kid talks continued, and AA mentioned a 43 year old with 4 boys under the age of 3 (two sets of twins). YHC forgets who, but someone announced that the dad must have “Phillip Rivers-like sperm”. We wrapped up with some Mary and about 15 minutes of announcements because AA apparently didn’t get enough chatter in during the workout.

5 PAX met up at Bubba’s, among which was Ina who YHC can’t recall ever seeing at coffeteria before. Most of the talks centered around NBA players and AA’s hatred of UNC. He made the bold statement that if he was in an elevator with Tyler Hansborough and Bin Laden and had two bullets he’d shoot Hansborough twice. Hard not to be jealous when your best tournament run ended with a blowout from Ohio State back in ’62. Most importantly though, the Mavs aren’t looking too shabby this year currently in 7th in the West.

As previously mentioned, the team event forced people to stick together, which did limit certain people’s advantages. Nevertheless, we were in it together and came up with creative ways to help each other out. Both teams figured out that during pull-ups, one PAX could hold the weight up while the third lifted the PAX from the bottom. The stadium run could also be assisted by having a PAX immediately following the leader with bomb and hold it up for them. (Insert cheesy line about it being a metaphor for helping others with their burdens that might be weighing them down, etc, etc).

In the off chance you’re still reading, I’d like to clarify that yes I’m always pissed and irritable, but it’s never personal. It’s one of my flaws that I have yet to overcome. I thoroughly enjoy working out with y’all even if my demeanor, tone, words don’t necessarily reflect it.

ANNOUNCEMENTS:
1. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.

COUNT-OFF & NAME-O-RAMA:
PAX: Mile High, Sally, Ina, AlrightAlright
QIC: DJ Kay (Coach K and Icebox)

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x25 IC
ISS x25 IC
Cotton Pickers x10 IC

THA THANG: Coach
Dora with Pull Ups, LBCs, and Squats. Other PAX runs short lap around tennis court

THA THANG: Mr. DJ
Mosey to Garage, Bear Crawl up a ramp and Crab Walk Down. 10 lunges

Three’s Company: One PAX starts on level 4 the other two on level 1. One PAX does Dips and one PAX does rugby sit-ups while third PAX runs up stairs to switch with PAX who then runs down and repeato. After two rounds switch to t-merkins and superman

Mary:
Uptown Crunch

CIRCLE OF TRUST/BOM:
YHC encourage everyone to listen to the 43 feet podcast and AlrightAlright added that it is best to start from episode 1. YHC then offered prayer expressing thanks for a group that builds leadership among men and requested that we remain humble and that our pursuits are for selfless self-improvement.

MOLESKIN:
6 PAX on a gloomy Friday for one of YHCs Qs was a Christmas miracle and I teared up a bit. Icebox texted YHC about sharing the Q and YHC was happy to oblige, so PAX I’m sure were pleasantly surprised at the Q change.

The wind was a bit harsher than anticipated, but PAX stuck it out through the Dora. Not too much mumblechatter throughout the day. Ina and AlrightAlright took it easy enough at the office party last night and were able to join us. Sally and Mile High continuing to have strong showings each week, which is good to see.

Icebox and YHC took to Bubba’s for an impromptu coffeteria. Maverick is going through puberty, YHC got a tramp stamp at junior prom, cyber Monday is the time to do pre-baby shopping, birthing classes are weird, USPS sucks. We covered it all. Safe travels to Icebox and anyone else traveling this weekend.

ANNOUNCEMENTS:
1. Happy Hour tonight at 0530 at Inwood Tavern. Wives, SOs invited.
2. Take it easy at HH for the competition tomorrow morning
3. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.

COUNT-OFF & NAME-O-RAMA:

PAX: Mile High, Candy Land (FNG), Alright Alright, Special Sauce, Aargghh, Icebox, Coach K, Sally, Chairman Mao

QIC: Plus One

Welcome Candy Land!

AO: Glencoe Park

F3 WELCOME & DISCLAIMER: 

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 15 IC

Imperial Storm Trooper x 15 IC

Don Quixote x 10 IC

THA THANG:

Mosey to Tennis Courts

3 Teams – 3 Courts – 4 Songs

Song 1: Bear Crawl Paint the Lines

Song 2: Suicide

Song 3: Moving Push Up

Song 4: Lunges

Mini Santa’s Ladder (6 – 4 Burpees; 3 – 1 Merkins)

3 Teams – 3 Courts – 3 Songs

Song 1: Iron Hulk

Song 2: Lunges

Song 3: Crab Walk Paint the Lines

MARY:

Homer to Marge

Outlaws (6 left; 6 Right)

Homer to Marge

Outlaws (6 left; 6 Right)

Homer to Marge

Outlaws (6 left; 6 Right)

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX seem to enjoy Boy Band Christmas music more than YHC would have thought. Clapping was added by certain PAX to the lunges as *N’Sync Merry Christmas blared out. They even requested continued music through Mary…YHC Obliged.

Playlist:

1) What Christmas Means to Me – 98 Degrees

2) Finally it’s Christmas – Hanson

3) Unwrap You – New Kids on the Block

4) This Gift – 98 Degrees

Ladder: Grandma got Runover by a Reindeer – Elmo & Patsy

5) Season of Love – 98 Degrees

6) Merry Christmas, Happy Holidays – *N’Sync

7) Run Rudolph Run – Hanson

Mary: Little Saint Nick – Beach Boys

Christmas Wish – 98 Degrees

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Brodie the Dog
QIC: Coach K

AO: Caruth

WARM-O-RAMA:
SSH, IST, and Cotton Pickers x20 each

THA THANG:
Paint the Lines (4 courts)
24 Squats, 12 WWII SUs, 24 Merkins
Suicide
Repeato x5
Paint the Lines (4 courts)

Jacob’s Ladder across soccer field with 5 burpees and dips in increments of  5 

MOLESKIN:
Sally and YHC continuing our Sunday Special at Caruth this cold and miserable morning. Same old chit-chat, but we took a small break to hang out with our special guest, Brodie, an 11-month german shepherd. I know Sunday’s are most people’s one day to relax, but if you can make it out, it’s a great way to get up and moving before church. And you can always do like me and take that post-church nap. 

COUNT-A-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Coach K, Special Sauce, Oatmeal, Plus One, Sally, Teasip & Rump Roast
QIC: Icebox for the =Hip Hop Holiday beatdown

We immediately broke for the parking garage where I prepped for the ring of fire. After the disclosures and warmup we got down to the thang

1 minute each of
Merkins
Squats with weighted vest
Burpees
Palm up pulses with baby weights
Lunges
Planks
Rugby sit-ups
Jump rope

After each round we either ran up the parking deck or a suicide, with the last one being a Native American run, t claps to Rump Roast for pushing through and getting the running done. You’re lightyears ahead of where you were when you first joined us, we’ll all proud of you!

Decent mumblechatter since I didn’t make anyone count on their own, Alright Alright was happy to have the running commentary on his jump rope skills and the PAX was impressed with the number of “holiday” songs I was able to find with expletives in them.

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

THA THANG:
Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

CIRCLE OF TRUST/BOM:
Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

MOLESKIN:
Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

ANNOUNCEMENTS:
1. Happy hour next Friday the 14th. Still accepting bar nominations