Category: Backblast

COUNT OFF & NAME-O-RAMA:

PAX: AlrightAlright, Pepper, Special Sauce, Icebox, Rocket Man, Walmart, Ina, Sally, Plus One

QIC: Plus One

AO: Burleson Park

F3 Disclaimer and Welcome: YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA: 
Side Straddle Hop x 25 IC
Imperial Storm Trooper x 20 IC

Warmup Circuit OYO
Pull ups x 10
Merkins x 10
Squats x 10

THA THANG:
Mosey to Parking Garage
Native American Run to top and back down to first level
Squats x 25 IC
Burpee Dan Up 2 Ramps (4 lunges per Burpee)
Copper Head Squats x 25 IC
Burpee Dan Up 1 Ramp (2 lunges per Burpee)
Gorilla Squats x 25 OYO
LBC x 25 IC
Uptown Crunch x 15 (both sides) IC
Backwards Burpee Dan Up 2 Ramps (4 backwards lunges per Burpee)
Squats x 25 IC
Freddie Mercury x 25 IC
Backwards Burpee Dan Up 1 Ramp (2 backwards lunges per Burpee)
Copperhead Squat x 25 IC
Lunge the remaining 2 Ramps for the Summit
Dora – Partners alternated between running down corner stairwell and back up other corner stairwell.
Merkins x 150
LBCs x 250
Squats x 350
Mosey back to Burleson park

MARY:
Sweat Angels x 15 IC (Courtesy of @Pepper)
Leg Raises x 15 IC (Courtesy of @Walmart)

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC made sure the PAX did not skip #Legday. Multiple requests for additional squats and lunges, so much in fact that YHC was extremely close to calling for a zombie walk to Bubbas. None of the Burpee dans were popular but the backwards lunges and decline burpees drew particular ire from the PAX.

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Icebox, Teasip, Rump Roast, Ant Man, Oatmeal
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Within our workout this gloom.

THA THANG:
30 exercises with a partner 30 reps
1. Side Straddle Hops IC x30
2. LBCS
3. Merkins
4. Squat Jumps

5. Flutter Kicks (4 count)
6. Shoulder Press w/ Coupon
7. Monkey Humpers

8. Elf on a shelf w/ Coupon
9. Skull Crushers w/ Coupon
10. Lunges (4 count)

11. Hello Dolly
12. Mountain Climber
13. Al Gore (30 Sec)

14. American Hammers
15. Diamond Merkins
16. Prisoner Squats

17. Imperial Storm Troopers IC x30

18. Penguin Crunches (4 count)
19. Triceps Extension w/ Coupon
20. Step Ups

21. High/Low Planks (30 Sec each)
22. Abyss Merkins
23. Box Jumps

24. Big Boy Sit-ups
25. Carolina Dry Docks
26. One legged squat (15 each leg)

27. Superman
28. Wall Sits (People’s Chair – 30 sec)

29. Rugby Situps

MARY:
Plenty within the exercises above.

CIRCLE OF TRUST/BOM:
YHC share with the PAX about the great success of the Flower Mound AO and Rocket Man’s leadership. We will be clown caring to FB the first three Saturday’s of December for those PAX interested in going. YHC challenged the men to be looking around at men in their neighborhood, work place, or circle of influence to see who needs to be encouraged during these months as the darkness of the day is longer and depression seems to come about more.

MOLESKIN:
YHC did not plan for 7 PAX to arrive ready to workout, this is higher than most Friday workouts, seeing that it was cold (49 degrees, felt like 38 accord to TWC). There was much to say about starting with SSH and not having any ISTs so YHC waited until the ½ way point when the mumblechatter was highly asking for such to add to this workout. What started off pretty simple added more difficulty as the PAX added Coupons to a couple of workouts. We made it through 28 of the original 30 workouts planned, we left off Burpees and Frog Jumps as they were the final workouts and we were out of time. Great workout for the PAX this gloom.

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Gambler, Special Sauce, Oatmeal, Walmart, Teasip
QIC: Icebox

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20 IC
Imperial Storm Troopers x20 IC

THA THANG:
Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!

ANNOUNCEMENTS:

11 Pax made the right decision (a month ago) to get after it in the gloom: AlrightAlright, Gambler, Spread, Special Sauce, Ant Man, F150, Rump Roast, Aaaarrrggghhh, Ina, Oatmeal, QIC: The (Scranton) Strangler [Nashville]

Warm Up:

Mosey around the park – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Overhead Press – 35 SSH

Partner Off 1’s and 2’s

Thang 1 – Park Benches

Partner 1 runs the sidewalk to the Flag and back while partner 2 does completes 10 merkins 12 Dips 15 Squats continuous. Switch when Partner 1 gets back. Each Partner did that twice.

Thang 2 – Soccer Field

-Everyone together – walking lunge to the half way mark and run the remaining distance (flutter kick till all in)

-Lunge back to the half way mark and run the remaining distance (flutter kick till all in)

-Bear crawl the entire length of the field

-11’s –  Start with 1 Merkin – backwards run the length of the field – 10 Burpees – Forward run to the starting point (PAX did this till the Q got tired).

Thang 3 – Time Wasters

-Plank Circuit

-Pushup and Squat Variations

-Plank Circuit

-Pushup and Squat Variations

-Pause Squats

Mary

Mosey back to the flagpole

F3 Dallas: Thank you all for allowing me the opportunity to serve. I look forward to moving down to the area and working out/getting to know you all in my transition from a Volunteer to a Texan. PS I apologize for the delay – honestly, I completely forgot.

Best,

The (Scranton) Strangler

COUNT-OFF & NAME-O-RAMA:
PAX: INSERT
QIC: Pepper

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Icebox, Teasip, Ant Man, Chairman Mao, Fish Stick, Spackle (Greenville), JK2 (Charlotte),
QIC: Rocket Man

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side straddle hops x25
merkins x30
willie mays x14
raise the roof x20

THA THANG:
PAX were led to the fountain where they drew cards to pick exercises for an Indian Bear Crawl circuit. (One PAX crawls to the front of the line, then the next etc. in Indian Run style. Each time a PAX passes your place in line you do whatever the exercise that the Q has chosen. ) PAX did lunges, mountain climbers, and smurf jacks during the circuit.

Next PAX were led to the top of the parking garage where Doras were the name of the game. In groups of three PAX did 200 merkins, 300 squats, and 400 burpees. Q changed burpees to single count plank jacks due to time.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
1. 2nd F TBD. Check Band for details.