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Adieu to Bachelorhood

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, D fib, Draper, Fluoride, Isiah, Island Time, Oatmeal, Plus one, Rump Roast, Sally, Shifty McCoy, Siesta, Sound Machine  
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
8 Vegetable Pickers, 16 ISTs, 20 SSHs (Wedding date is 8/16/20)

THA THANG:
Run a short lap around the field, then Squats x16, Pickle Pounders x16, Alabama Prom Dates x16, Monkey Humpers x8

Merkins x16
Apple Turnover (bear crawl half the field, switch to crab walk the rest of the way. Then reverse crab walk halfway back, switching to crawl bear halfway)
Reverse Crunch x16
Rugby Situps x16 OYO
Imperial Squat Walkers x16
ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, 5 regular Merkins)
Groiners x16 OYO
E2K x8 each leg

Another lap around the field

We all ran a suicide with 4 stops and 5 burpees when you got back each time
Everybody do lunges across the field
Duck Walk halfway across the field and duck walk back
Double Merkin Burpee x16
Indian Bear Crawl
Nolan Ryan x16
Gorilla Humpers x8

Same suicide as earlier, but 4 merkins each time back (16 total), followed by more Pickle Pounders and Alabama Prom Dates x16 each

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for being there with him these last 3.5 (or 4.5, YHC can never remember) years with F3 and the improvement YHC has made in fitness (tummy fat loss) and general manhood. YHC would not be where he is today, about to marry the woman of his dreams without F3. Thank you

MOLESKIN:
The jokes were funny and frequent of course. Several PAX mentioned YHC should only need about 3 reps of pickle pounders for the big night and there were probably wasn’t a need for any other type of exercise. During the Apple turnover, YHC mentioned to stop at second base, to which Sally and Draper responded “no now you can go all the way to home base” and the continuation of bases reached was asked to which YHC had no response. Draper requested I note these for the backblast, so feel free to comment if I missed some jokes. When lunges were announced, Draper had some not kind words for Oatmeal after their EC was apparently heavy on the legs with them carrying their coupon and ruck for over 2.5 miles. So #tclaps to them and PowPow (who had to leave early) for doing the EC. There was a heavy dose of Rump F-bombs today, which YHC always likes to hear since it means the workout is tough. The Double Merkin Burpees produced quite the groaning, as well as the burpee suicide. YHC appreciated everyone coming out to show support as YHC bids adieu to the single life.

ANNOUNCEMENTS:
1. Siesta VQ next Saturday, 8/22 at 0700. Come out and support him!
2. 2.0 workout to follow at 0900, should be about 30 minutes.
3. GrowRuck SA has been moved to the weekend of April 9-10

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Club Rehab, #Beachbod Edition

#backblast 8/6

Slushii Lil Smokey and Bleep joined YHC for another rendition of #clubrehab

EC?:
At 0524 YHC was alone wondering if the Ultra and Rump Roast HC’s for KTT were going to mean a solo workout, the SMU police stopped by the Jeep to see what was going on, apparently someone sitting in a car at that time without lights on is suspicious…YHC talked to the officer about what I was doing, but missed the EH opp as let’s face it, not really used to talking to cops that early in the AM but Slushii gave me a hard time for not putting on the press when I told him the story, next time I’ll give him a business card

The thang:
Warmup
SSH (YHC pretty pumped to be able to do those again!)
IST

Every Minute on the Minute (EMOM), 4 min
10 merkins, 10 Superman’s, 10 mountain climbers

As Many Rounds As Possible (AMRAP), 3 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups (AlrightAlright would have been pissed with that much tailbone friction)

EMOM, 5 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

AMRAP, 4 minutes
10 squat jumps, 5 L leg dead lifts, 5 R leg dead lifts

3 minutes of arms “toning”

EMOM, 5 minutes
10 merkins, 10 Superman’s, 10 mountain climbers

AMRAP, 4 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups

EMOM, 4 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

4 minutes of arms toning

Round robin of more shoulders per Bleep legs per Lil Smokey and more arms toning per Slushii

Keeping up the golf theme, the minutes for each circuit correspond with the par for the front 9 of Tenison Highlands

Decent mumblechatter since there wasn’t a ton of counting, always great to catch up with my #clubrehab crew and look forward to getting back into the routine in a couple weeks hopefully!

https://open.spotify.com/playlist/3pNQ5mfnGpWGAB0SdoM1Be?si=6VcwEe-mSQOvWVt8ZumcMw

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Double Omaha with a Tour de SMU Stairs

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Flouride, Island Time, Pepper, Pow Pow, Siesta, Sound Machine, Special Sauce 
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x 20, IST x15, Vegetable Pickers x12

THA THANG:
Omaha from the tennis court to the softball field for F3 baseball. Teams completed 40 or 60 of an exercise at each base. Doing all four exercises was a run. Each team had 2 runs and left guys on base. Exercises were: Merkins, Squats, LBCs and Burpees.

Mosey to the Quad where there was a graduate taking photos, so Omaha to the Engineering steps for Jacobs ladder with Squat jumps and Derkins. Quick feet on the stairs (both feet touch each stair)

We continued our Tour de SMU stairs with the other side of the engineering building which was a much bigger staircase so did 11’s with Carolina Dry Docks and Box Jumps onto the fountain. Stayed there after for 20 Dips OYO and 20 Irkins OYO. 

Mosey to the Pit of Misery for some abs (15 rugby sit ups, Uptown crunch x12) and some more box jumps up the stairs/amphitheater seats with 10 hand release merkins at the top (3 total rounds).

Native American run back to the park (thanks Sauce) and then a 4x5x4 (4 rounds of 4 exercises with 5 reps). Exercises were Dips, Swerkins, Pull ups and Dirkins. Ended right at 8 for COT.

MARY:
Done at the Pit of Misery

CIRCLE OF TRUST/BOM:
YHC prayed everyone out

MOLESKIN:

Some good EC with Alright Alright bear crawling a mile in 38(?) min, YHC bear crawling .6 miles and Pow Pow and Draper doing the Burpee Test and rucking 1.5(?) miles.

Lots of good mumblechatter this morning. Started off hot with Pepper strolling in looking like he chose to watch the entirety of the Mavs collapse against the Rockets, but #tclaps to him for posting this AM after watching that. That was followed by the Joe Kelly fan club proposing a re-enactment of the Kelly-Correa “faceoff” with Draper being Kelly and YHC (a big Stros fan) playing the part of Correa. The theme of Astros and cheating continued to the F3 baseball where Pepper accused the team of YHC, AA, and Island Time of cheating to which the observation was noted that YHC was a part of the team and thus that was the only explanation. 

The next plan was to park it at the Quad for a bit, but someone was taking graduation photos, so YHC decided to Omaha and explore some staircases. The PAX was going to go to the Pit of Misery (which YHC incorrecly called the Pit of Doom and was quickly corrected by Special Sauce who also wondered if YHC was a Bud Light guy. To which YHC answered that YHC is a fan of all free, cold beer, which has been Bud Light on occasion). The original plan was to just touch every stair, but that was potentially too easy, so we switched to quick feet/both feet every step. Except the stairs were rather small and per Alright Alright “we all have big feet. you know what that means?” to which YHC and Special Sauce quickly responded “yea we need big shoes and big socks”

We then had F3 Golf Talk officially unofficially sponsored by Lone Star (the official unofficial beer of F3 Dallas) to talk about dream pairings of Bryson with Patrick Reed or Brooks Kopeka. No ants were found in the Pit so we didn’t have to worry about free drops. 

Overall a good workout with lots of stair work and some Omahaing and YHC appreciated the PAX bearing with the changes.

ANNOUNCEMENTS:
1. GrowRuck in SA 9/19. Sign up ASAP!
2. F3 10th anniversary workout. No more coupon with picklejumper, but should still be a fun time. M’s and 2.0’s welcome!

3. F3 Dad’s and 2.0’s workout coming soon! Slushi posted a poll on band, so fill out which date works best for you.

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#ClubRehab

#backblast 7/30
Aaarrrggghhh Bleep Lil Smokey Subprime joined YHC for some #ClubRehab this AM at Burleson

Here’s the thang

Warmup of IST’s, low and slow squats, and walkouts

30 seconds of each exercise, 2 rounds
Plank
Plank w/ shoulder tap
Tricep pushups
Tricep dips
LBC
Hold all appendages up in the air
Holding all appendages in the air, lift L leg to R hand
Holding all appendages in the air, lift R leg to L hand
Legs straight up in the air, crunch up
American hammers

2 minutes each of the following
AMRAP (as many rounds as possible): 5 Superman’s, 5 hand release merkins, 2 sloooow Peter Parker’s
Round the world lunges, R leg
Arms by Ms Icebox
AMRAP 5 Yeah! Marches, 5 flutter kicks, 5 heels to heaven
Round the world lunges, L leg
Arms by Ms Icebox
AMRAP repeat of each

1 minute of the following
Tricep push-ups
Tricep dips
Carolina dry docks
All appendages up
Deadlift R leg only
Deadlift L leg only
Hand release merkins

Some decent mumblechatter this AM, PAX appreciated the Fly2K top hits in the playlist and good to meet Lil Smokey!

Appreciate the PAX coming out to support #ClubRehab while I continue to nurse the Achilles/calf. Really missed being out there, the 3 weeks w/o F3 is the longest stretch I’ve had in 3 years, and with my only ventures out of the house being to get groceries I really needed the 2nd F of seeing other people!

Will run back a similar workout next Thursday as I takeover SCT one more time to finish up getting ripped for Gulf Shores!

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Burleson Park 7/9

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Slushii, Subprime, Classified, Icebox, Dismount (Formally Iron Cross)
QIC: Draper/Oatmeal

AO: Burleson
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15xSSH IC

15x IST IC

10x Windmill IC


THA THANG:

Mosey to SMU quad

Each exercise was done for 30 seconds with 10 second rest in between.

Merkin circuit

Regular Merkins

Ranger Merkins

Left arm high Merkin

Right arm high Merkin

Hand release Merkin

Jailbreak to the flagpole and back

Squat circuit

Regular

Single leg squat right

Single leg squat left

Gorilla squat

Hold squat position

Pulse squat

Jailbreak to the flagpole and back

Triceps circuit

Dip

Dip and touch right leg

Dip and touch left leg

Dip while left leg stays up

Dip while right leg stays up

Triceps Bow (elbow down then up on palms)

Jailbreak to the flagpole and back

Lunge circuit

Forward lunge

Reverse lunge

Walking lunge

Lunge kicks

Bonnie Blair

Jailbreak to the flagpole and back

Plank circuit

Hold plank

Walking plank forward

Walking plank sideways

Spin circle right

Spin Circle Left

Jailbreak to the flagpole and back

Burpee Circuit

Regular Burpee

One legged burpee -right

One legged burpee -left

Burpee with star jump

Jailbreak to the flagpole and back

Mosey back to Burleson

Mary

15x LBC IC

CIRCLE OF TRUST/BOM: Oatmeal prayed us out

MOLESKIN: Lots of great mumble chatter as we were in a circle the whole time.  Alright Alright renamed Iron Cross to Dismount citing issues with the naming process yesterday.  The Pandora playlist was not a hit which means DJ Icebox’s job as resident DJ is safe (for now).

ANNOUNCEMENTS:

  • Happy Hour tomorrow starting at 5:30 on the Westside
  • Saturday will be Alright’s 6th anniversary Q
  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan
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Burleson 6/20

Saturday 6/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pow Pow, Island Time, Chairman Mao,

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Monkey Humper  Mile

  • Run the full loop at Bishop BLVD x2
  • At both ends complete 15 monkey humpers (Total 60)

Mosey to the Blanton Student Services Building

Grab a bench

  • Mike Tysons x5
  • Dips x10 IC
  • Irkins x10 IC
  • Decline Peter Parkers x10 IC
  • Decline Parker Peters x10 IC
  • Derkins x10 IC

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 calf raises at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 squats at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Mosey back to the tennis court at Burleson

Run the lines with a burpee at each line

MARY

LBC x20 IC

Big Boy Sit Up x 12 IC

Flutter kicks till time >1 min

CIRCLE OF TRUST/BOM: Wished all eh dads a happy fathers day!

MOLESKIN: Great start to the weekend.  Monkey Humper Mile received quite a few groans before, but after AA even said “you could add more monkey humpers next time.”  YHC added the mike Tysons’ per the request of the PAX as they were a big hit the day before.  Thanks for introducing them @Plus One. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
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Saturday 6/6 Burleson

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pepper, Sally

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Complete 3 PAX Double Dora

-PAX split into 2 groups of 3

-PAX #1 Does the 1st Dora exercises by the flagpole

-Pax #2 Does the 2nd Dora exercises in the cut through

-PAX #3 Runs from PAX #1 to PAX #2 and takes over 2nd Dora exercise from PAX #2

-PAX #2 runs to PAX #1 and takes over 1st Dora exercise

Repeat

Exercises:

1st Dora – Done by the Flag pole (12pm)

Burpees x100

Merkins x200

Mountain Climbers x300

2nd Dora – Done at the cut through on Bishop Blvd (6pm)

Lunge x100

Squat x200

Calf Raises x300

*PAX Cannot progress to next level of the Dora until both are complete.

Example: Can not start Lunges until all 100 Burpees are complete.

Mosey to the Blanton Student Services Building

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 10 Carolina Dry Docks at the platform between levels and at the top

Mosey to the benches

Jacobs ladder

6 Irkins

1 Box Jumps

Mosey back to Burleson

MARY

Big Boy Sit Up x 12 IC

Rugby Situps till time >1 min

CIRCLE OF TRUST/BOM: With all social conversations happening the past week, YHC asked the PAX to do a lot of listening and to hear from people who have had experiences that are different than ours.  We should also be looking at out own lives and language we use to push ourselves to really ask if we are being the best allies we can.  Full disclosure my COT was not as eloquent as I wanted which the PAX informed me, but the message came through which is what we do best at F3.  Learn, Listen, and be better leaders.

MOLESKIN: It was a very warm and muggy morning which the PAX mentioned multiple times.  While I wished more of the PAX showed up, YHC was pleased that we had 6 so we could attempt the double Dora.  Overall worked well with a lot of mumble chatter about the amount of Merkins.  After the double Dora the PAX moseyed to Fondren Library steps, but there was someone taking graduation pictures so we moseyed to Blanton Student Services Building.  The sun was beating down on the PAX which made this routine even harder.  Challenging morning for the PAX and we all got better. 

ANNOUNCEMENTS:

  • Happy hour Friday at Oatmeal’s
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Four corners of GO BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15, ISTx10

THA THANG:

Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3. 

Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.

Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.

Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats  (GOBLIMPS)

At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.

Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg

MARY:
Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,

CIRCLE OF TRUST/BOM:
Amelia was given his name because he is a pilot.  Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy).  As a result he was almost named “Cadet”.

Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.

MOLESKIN:
The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther).  Tclaps to Oatmeal and Siesta!

 

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Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2. 

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#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.