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F150’s Deck of Death

THE SCENE:  48 windy
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Annie IC x15
Sixty Second Arm Circles (SSACs)
    Start in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC to T Plank (right arm up)

THA THANG:
Moseyed to top of parking deck
    Deck of Death is a routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of  that exercise all the way up to an Ace being 14 reps.

This mornings version was the following:
    Hearts = Merkins
    Diamonds = Dive bombers
    Spades = Lt Danger (lunge, lunge, squat, merkin)
    Clubs = Mexican Jumping Bean Squat
    Joker = 50 SSH IC
    For cards lower than 5, we did the following:
    4 = Sprint length of parking deck and back
    3 = Crab Walk/Lunge to midpoint of parking deck and back
    2 = Plank side shuffles/Lunge Walk to midpoint of parking deck and back

We made it through 23 cards = 43% of the deck

Card Suit Number completed
Hearts (merkins) 43
Diamonds (Dive bombers) 49
Spades (Lt Danger) 36
Clubs (Mexican Jumping Bean Squat) 29
Joker (50 SSH IC) 50
4 (Sprint length of parking deck and back) 4
3 (Crab Walk/Lunge to midpoint of parking deck and back) 1
2 (Plank side shuffles/Lunge Walk to midpoint of parking deck and back) 1

MARY:
Reverse crunch IC x10
Hello Dolly IC x20
LBCs IC x20
Boxcutters IC x20 (10 then reverse)

COUNT-OFF & NAME-O-RAMA
6 PAX – Teasip, Chairman Mao, AlrightAlright, Coach K, Pepper
Q: F150 

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

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Katy Trail Run with Ina

THE SCENE:  37 mostly clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x 25
Imperial Storm Troopers x 15
Windmills x 10

THA THANG:
Moseyed to trail
    Peter Parker w push up x 5
    X ups x 10
    Little Baby Crunches x 15
    Rugby x 10

Run 1/4 mile – overhead press x 20, the bird x 20
Run 1/4 mile – squats x 25, 10 burpees (oyo)
Run 1/4 mile – dips x 12, jump on bench x 10 (oyo), Freddy Mercury x 25
Run 1/4 mile – diamond merkin x 8, 10 burpees (oyo)
Run 1/2 mile – Native American run, 10 burpees (oyo)
Run 1/4 mile – shoulder T x 15
Run 1/4 mile – 10 merkins

Mosey back to parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Teasip, Chairman Mao, Ant man, AlrightAlright, Fortran, Boomer, F150, Sleeveless
Q: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

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Peppers Animal 6 Pack

THE SCENE:  28 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x12
Hillbillies x12

THA THANG:
Six Pack – 5 swerkins, 1 pullup, 6 reps total. Jacobs ladder style. PAX SSH in-between exercise if equipment was in use.

Moseyed to the tennis court.

Circled up for a stationary Lt. Dan – 1:4 squats to lunges ratio. Ascending to 8 squats. Total of 36 squats and 144 lunges.

Assembled on tennis court doubles line for the Wheel of Animal Walk –
Frog Hop across, 10 Carolina Dry Docks, Frog Hop back
Bear Crawl across, 10 Carolina Dry Docks, bear crawl back
Duck Walk across, 10 Carolina Dry Docks, duck walk back
Crawl bear across, 10 Carolina Dry Docks, crawl bear back

American Hammers x 20
Flutter kicks x 20

Webbicide – 2 t-Merkin every line of a suicide sprint.

American Hammers x 20
Flutter kicks x 20

Circled up for an Iron Hulk – 1:4 merkin to OH shoulder press ratio. Ascending to 8 merkins. Total of 36 merkins, 144 OH press

Assembled again on the doubles line to end with Elevens – sprint to far side of the court and back. start with 10 Burpees on the far side, 1 monkey humper on the other, Jacobs ladder style, reps

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
6 PAX – Ant Man, Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, F150, Icebox, Isaiah, Teasip
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
The morning began with a lot of mubblechatter and laughter until six pack took over. DJ Pepper had a great selection of music…AlrightAlright attempted to raze Icebox about the age of the music, however AlrightArlight knew every word to each song.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

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Fields of Coupons

THE SCENE:  22 cloudy
AO: Glencoe Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x18
Merkins IC x18
Annie’s IC x18
Windmills IC x18
Arm Circles IC x12 (each direction)

THA THANG:
Partner workout
Mosey northwest ball park.
Trade coupon off as needed.

4 light poles from home plate
Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers

Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers

Partner 1 quick most to LEFT CENTER FIELD light pole 30 Elf on a Shelf (Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching us as high as you can. Like putting it on a shelf. After a set from right to left then do it left to right.), Partner 2 starts Plank Jacks

Partner 1 quick most to LEFT FIELD light pole 40 The Lion King (Start with a coupon tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward.), Partner 2 starts Carolina Dry-docks  

Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers

Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers

Mosey to flag

MARY:
Flutter Kicks IC x 12
Box Cutters IC x 12
Windshield Wipers 10 count x 2
Crunchy Frog IC x 12

COUNT-OFF & NAME-O-RAMA:
4 PAX: Coach K, Alright Alright, Mini Me
Q: F150

CIRCLE OF TRUST/BOM:
2 Tim 2:1-7  Challenge – Be a disciple maker.
Paul-> Timothy -> 3 Faithful men -> 3 each faithful men.

MOLESKIN:
A lot of mumble chatter this morning when it came to counting, the expectation for a theme was present. Mini Me reminded our Q of a couple important leading tips as well. Over all a great morning in the windy frozen tundra of Glencoe park.

ANNOUNCEMENTS:
None

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Storm Trooper Workout

THE SCENE:  balmy 39 degree
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x 20
Hillbillies x 10
IST x 10

THA THANG:
Storm Trooper Workout
IC reps of 10 each
High Knees
Half Jacks
Standing leg reverse raises
Air Squats
Merkins
Forward Lunges
Plank Jump-Ins
Mountain Climbers
Plank Leg Raises

Reverse Crunches
Russian Twist
Seated Crisscross
Seated Flutter Kicks
Bert Reynolds

Rinse and Repeat x 5 (Mary x 4)

MARY:
Within The Thang.

COUNT-OFF & NAME-O-RAMA
2 PAX – AlrightAlright, F150, Coach K, Plus One, Teasip
Q: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
Our playlist started and ended with Teasip serenading us with the Wake fight song with some of my favorite montages in between (Rocky IV, Top Gun, Karate Kid, Over the Top, Scar Face, Terminator).

As a quick PSA – if you haven’t heard of or seen over the top do yourself a favor and watch it on Amazon this week, it’s a very underrated Stallone movie with a kick ass soundtrack!

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details

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HITT training at Liberty Park

THE SCENE:  Unknown
AO: Liberty Park
F3 WELCOME
WARM-O-RAMA:
SSH
IST
Sun Godess

THA THANG:
1 mile jog around the block
HITT training at the pavillion
30 second intervals with 10 second rest.

combo nonstop 5x.
Merkins (which slowly morphed into Irkins)
Jump Squats
Burpees
Rinse and Repeat
Rinse and Repeat

Mosey to and around the track once for a cool down.
Then 4 laps around the track sprinting the straights and walking the curves

MARY:
5 minutes stretching on their own.

COUNT-OFF & NAME-O-RAMA
2 PAX – Silicon
Q: Maverick

CIRCLE OF TRUST/BOM:
None – Zilch – Nada.


MOLESKIN:
2 lonely PAX arrived 5 minutes early on a balmy Saturday morning to better themselves for God, their families, and themselves. I know several have been out due to prior engagements or injuries but we did see the triumphant return of Silicon this week after a few weeks hiatus and he has certainly dove right back in. We truly missed everyone who decided that the fartsack was a bit warmer and probably more inviting, however our low attendance wasn’t going to stop us from a great Beatdown..
ANNOUNCEMENTS:

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Teasip’s Omaha

THE SCENE:  23 F Mostly Cloudy  
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH IC x 15
IST IC x 15

THA THANG:
The Murph
Run a lap
100 pull ups, 200 Merkins and 300 squats (20 sets of 5,10,15)
Run another lap after finishing all sets

MARY:
LBCs x 20
Penguin crunch x 15
Uptown crunch x12
Freddie Mercury x20

COUNT-OFF & NAME-O-RAMA
2 PAX –Coach K
Q: Teasip

CIRCLE OF TRUST/BOM:
None – Zilch – Nada.

MOLESKIN:
AlrightAlright having “transportation” issues so Teasip to the Q for the gloom.
ANNOUNCEMENTS:
GoRuck signups