Category: Backblast

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 10
Walk Backs x 10
Inside/Out Merkins 2×5

Native American run to Dallas Hall (we took the long way, by way of Hillcrest)

THA THANG:
C-I-N-C-O
Cherkins (Clapping Merkins) x 50
Imperial Storm Walker (Squat followed ISTs) x 100
Nothing starts with N, so we’re doing Mountain Climbers x 150
Crunches x 200
Overhead Claps x 250

Partner 1 runs around flagpole and back while partner 2 knocks out the reps. Rinse and repeat until all complete

Tag Team Kentucky Derby
Side Shuffle around fountain, switch direction of shuffle half way. Tag partner in to complete lap 2 of the race. T-claps to Boomer for powering through a tweaked groin.

Mosey to Park area with the stone benches.
Irkins x 5
Dips x 5
Claymakers x 5 each leg
Box Jump Squats x 5

Rinse and repeat 3x

Mosey to Parking Deck

Alright Alright vs the World

2 deck bear crawl race. Alright Alright started at the bottom, rest of the Pax started halfway up ramp 1. 11 burpees were on the line. For each person Alright Alright passed, 1 burpee was taken away and given to the rest of the Pax. Final count was 6 Burpees for AA and 5 for the rest of us.

Mosey to the Soft top for Mary

MARY:
Rosalita 2×10
Alternating Leg Toe Touches: 2×5 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Oo-De-Lally, Podcast, Rabbit (Memphis), F150, Antman, AlrightAlright, Boomer, Sleeveless, Coach K
QIC: Special Sauce

MOLESKIN:
There was no lack of competition this gloom as we prepared for the Kentucky Derby and celebrated Cinco de Mayo. All counting was done in Spanish.

CIRCLE OF TRUST/BOM:
Shout out to Rabbit for joining us from Memphis.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: La Madeleine
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Storm Trooper IC x25
Windmills IC x10

THA THANG:
Mosey to Stadium for stairmaggedon round 2

Catch Me if You Can:
Partner 1 runs backwards around track. Partner 2 does 5 merkins before sprinting to catch up. Partner 2 then runs backwards and Partner 1 does merkins. One lap

Bear crawl x100 meters
Run the stadium. Every step.

Hand Release Merkins x15 IC
Nolan Ryans x10 each side

Bear crawl x100 meters
Run the stadium. Every step, side shuffle between stairs.

Irken x10
Derkin x10

Per request, one more catch me if you can, one lap
Mosey back to flag

MARY:
Penguin Crunch x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oo-De-Lally, Sambuca, Teasip, Rabbit (Memphis)
QIC: Coach K

CIRCLE OF TRUST/BOM:
Shout outs to Rabbit for joining us from Memphis. Wishing him a good time in Dallas with his family and safe travels home.

MOLESKIN:
Still can’t lead a running Q without some heavy criticisms about the vageniscus and missing the Thursday run. Though PAX can vote on whether working till 5am or running the Katy Trail is worse. The PAX calling out BOOMER is appropriate here.

Not too much chatter other than the usual complaints about dainty hands during the bear crawls and the Qs tendency to lie about the quantity of bear crawls. YHC made no such promises today. Some PAX relived the pain of a notorious Indian Run race at the end of #katytrailthursday.

Apparently the efficacy of snips ✂✂✂ is not as sure as one might hope. How this came up naturally during the workout is unknown.

Unfortunately there wasn’t any rain like YHC wanted, but the weather was perfect otherwise.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10

Mosey to Trail

THA THANG:
1/4 mile
Burpees x5 OYO
Lunges x10 IC
1/4 mile
IST x15 IC
Merkins x10 IC
Merkins x10 IC
1/4 mile
Plank Jacks x25 IC
Squats x15 IC
Squats x15 IC
1/4 mile
1/2 mile Native American Run
1/4 mile
1/4 mile
Burpees x5 OYO
Lunges x10 OYO
1/4 mile
1/4 mile

Mosey home

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Oo-De-Lally
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
Prayers offered up for PAX who could not make it this gloom.

MOLESKIN:
Great fellowship on the trail today.

Ant Man did #chippendale at the end of the workout.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10
Mosey to Trail

THA THANG:
Mosey down sidewalk towards playground. Stop at Bridge.
Bear Crawl to Soft Top

4×7
4 laps from playground to tennis courts with 7 burpees and 7 pull-ups during each lap. Flutter kicks while waiting for the six.

Mosey to Tennis Courts

Bear Crawl across courts with increasing merkins at each line (1 to 9)
Crawl Bear back
Overhead Claps x28
Bear Crawl
The Bird x28
Crawl Bear back

Lunge Walk across tennis courts
Squats x7
Reverse Lunge Walk back
Monkey Humpers x7
Lunge Walk
Squats x7
Reverse Lunge Walk
Monkey Humpers x7
Suicides
Squats x7
Monkey Humpers x7
Paint the Lines
Squats x7
Monkey Humpers x7

Australian Mountain Climbers x7 (Feet on wall in handstand position)

Mosey to soft top

Carolina Dry Docks x28 (single count)

MARY:
Outside Knee Taps x14 (we need a new name for this)
Rosalita x28
Outside Knee Taps x14
Flutter Kicks x28
Rugby Sit-ups x7
LBC x7

COUNT-OFF & NAME-O-RAMA:
PAX: splash, Special Sauce, Spread, Sambuca, Aaarrrggghhh, Hacker (Davidson), Ma Bell (CarPex), Tweetsie (Metro)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the men of F3 and praying that we would be leaders for His kingdom

MOLESKIN:
The PAX quickly caught on to the theme during side straddle hop. YHC and others are just glad Spreaddoesn’t go with this theme on his birthday. #old

Not nearly as much grumbling as I expected during the initial bear crawl.

Sambucadoes not get cheated on his pull ups. We should all try to get full extension on those if we can. #tclaps

Significantly more #mumblechatterduring the bear crawls and merkins.

Everyone got noticeably quieter after the second round of crawl bears.

Hacker pointed out that he didn’t see anyone doing Australian Mountain Climbers the last time he was in Australia.

The Spanish counting on Rosalita got much worse after we got to 16.

splashtold Aaarrrggghhhthat he would get more athletic as he does more rugby sit-ups.

splashalso announced to the PAX that he thinks LBCs make us fat.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
16 million times less than Avengers opening wkd
Side Straddle Hops IC x15
Sixty Second Arm Circles IC x15 – T-plank R arm circles, LBCs, T-plank L acs, merkins

THA THANG:
Mosey to the playground
Black Widow – Squats x20
Hawkeye – Pullups x 20

Mosey to tennis courts
Iron Hulk – 1:4 merkins to air press x10 merkins
Spiderman Crawl across tennis court
Captain Thor – 1:4 bbs to American Hammer x10 bbs
Merkin Dans back across tennis court

Mosey to benches
Steve Rogers Transformation – 4x4s x10
Ironman Boost – box jumps x20
Star-Lord – Glute Bridge IC x20

Spirit across field and back x2

MARY:
Pickle Pounder IC 15
Flutter Kicks IC 15
LBFCs IC x12 (ignore number of time your flutters you get focus on crunch)

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Teasip, Coach K, Hippy, Eruzione, Ma Bell, Hacker
QIC: F150

CIRCLE OF TRUST/BOM:
YHC has been reading through Matthew 8 over the last few days. While our workout was focused on “super heros”, Jesus does some awesome healings here in this chapter. One interesting moment in this chapter when Jesus goes into the home of Peter and heals his mother-in-law. Jesus lifted a room when He entered a room, we as men are to do the same when we enter a room.

Am I a life giver or do people shutter when I come into a room. Strive to be a life giver everywhere we go.

MOLESKIN:
This gloom was themed for the newest Avengers movie that broke box office records at $250 million this past weekend it’s opening weekend. As is our goal we start on time and end on time… So we circled up to do warm up as AlrightAlright came running up with the shovel flag. Unintentionally planting the shovel flag Became almost another warm up exercise. Hacker said the last time that he was at a work out where they were on able to plant the flag was when it was below zero. Attempts were made to plant several times within the circle, a conversation was had about planting it in the playground wood chips, the flag ended up planted loosely up against a tree.

There were comments about the Avengers that YHC had choosen…Iron Hulk? Isn’t that two of the Avengers and the question was asked “Did Pepper put you up to this?” Then there was questioning about how YHC was doing American Hammers with heels on the ground…but hey modify as needed. As our workout continued YHC decided that we needed to see some pickle pounders during our MARY time…“but it’s not valentines?!?!” Over all the morning was great as we worked through our Avengers themed workout.

We had two travelers visiting from out of state: Ma Bell & Hacker.

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.GrowRuck Memphis Sept 21-23

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
SSH x20
Imperial Squat Walker x20

THA THANG:
Stairmaggedon
Mosey to Stadium

Burpback Mountain: Partner 1 runs up and down stadium 5 times while Partner 2 does burpees. Flapjack and repeato until 150 burpees are done.

Dirty McDeuce:
Irken x12
Dips x12
Bird x12

4 rounds with Raccoon Crawls across bleachers in between each set

Stairway to Heaven and Hell:
Climb the bleachers, 3 Squats every level on the way up. 2 monkey humpers back down

Mosey to random building with a big staircase

Stairbarrows: wheelbarrow up stairs

Jacob’s Ladder: 1 lunge, run up staircase, 5 monkey humpers. Repeato to 5 lunges and 1 monkey humper

MARY:
LBCs x15
Sleeping Hillbilly x10 each side
Pingvin Crunch x10

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Eruzione, Chairman Mao
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
The 150 burpees were not a fan favorite, but upon request, the “Coach got creative” with the remainder of the #beatdownbecause YHC is here for the people.

Our Russian word of the day is, phonetically, “mashina” meaning “car”. Chosen in honor of the antique car show across from the park.

Rumor has it, Oo-De-Lallyand Ant Manmissed the group but did their own beatdown. Oo-De-Lallydid join us for coffeteria at Bubba’s where YHC apparently made a new enemy in the parking lot. We spent a good chunk of time debating what Montucky Cold Snacks (the official beer of Montana, but is really brewed in Wisconsin) taste like. Opinions welcomed

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Timmy Trumpet, Freaks – high knees + burpees with “freaks” (22)
Zedd/Maren Morris – laps around tennis court, run to middle of courts for merkin with “middle” (20)
Eminem, My Name Is – t claps + squats with “name is” (50) (Q note- cut song off after 4’min)
Salt N Pepa, Shoop – Freddy Mercury’s + LBC’s with “shoop” (85)
Rich Homie Quan, Flex – plank + merkin with “ooh” (45)
Ludacris, How Low – penguin crunch + hip thruster with “low” (83)
Bubba Sparxx, Ms New Booty -Superman + t merkin with “booty” (39)
Nas/Diddy, Hate Me Now – SSH + box jump or step up with “now” (50)
Fat Joe, Lean Back – back plank + dip with “lean back” (40)
Ken Clayton, She’s Got The Look – partner one do 5 pull-ups, partner two alternate leg lunges

MARY:
Big Sean, Go Legend – flutter kicks + WWII’s with “legend” (58)

COUNT-OFF & NAME-O-RAMA:
PAX: Boomer, Chairman Mao, Coach K, Oo-De-Lally
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
1. Poll on BAND about standing weekly lunch
2. Happy hour May 11
3. Scotch Club May 17
4. GrowRuck12 (Memphis, TN) Sept 21-23

A playlist featuring Timmy Trumpet, Zedd, Eminem, and othersopen.spotify.com

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 IC
Hillbillies x12 IC
Merkins x12 IC
Cotton Pickers x12 IC

THA THANG:
OYO 12 burpees
1/4 – 12 x squats and Alternating Lunges
1/4 – 12 x Staggered Merkins (left and right)
1/4 – 12 x OYO WWII sit ups and gorilla squats
1/4 – 12 x mountain climbers and plank jacks
1/4 – 12 x OYO J-Los and pickle pounders
1/2 mile Indian Run – 12 x reverse crunch and Freddy Mercury
1/4 and mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Coach K, Ina, Oo-De-Lally
QIC: Arrrggghhh

CIRCLE OF TRUST/BOM:
Aaarrrgggh prayed us out

MOLESKIN:.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23