2021 Oatmeal Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,

QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 45 IC

THA THANG:

Mosey to stairs on west side of track

Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m

Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)

1x 400m

Did first set of half squats and then ran.  Finished other 30 squats after run.  Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.

Burpees x22
+1 to grow on

 CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come.  Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable.  Prayers for ArightAlright and the M as they welcome Baby AA into the world!

MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco.  Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc).  Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one).  Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday!  All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week.  YHC reminded them the mileage is necessary as we approach 4x4x24!  Normal west siders were conspicuously absent this morning.  Slushii at least texted me this am and I assume Bleep was out because his driver was on gone.  Missed you boys! 

Dropping LBs at Germany

COUNT-OFF & NAME-O-RAMA:
PAX: Cougar Bait, D-Fib, Pop Up (Willy Loman from Bellevue), Rump Roast, Slushii, Sound Machine
QIC: Teasip

AO: Germany
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Pickers x10

THA THANG:
Split into 3 groups. Group 1 does 5 pull ups, then goes to relieve group 2 who is doing AMRAP Squats. Group 2 then relieves group 3 who is doing AMRAP Rugby sit ups, and group 3 goes to do pull ups. 3 rounds.

Mosey to the track and do a lap. Dirty McDeuce (3 rounds of 12 reps of the following: Irkins, Step Ups, Derkins, Dips) with running across the football field and back in between each set. 

Do an LB’s lap: Lunge walk 100 M, Backwards Run 100M, Bear Crawl 100M, Burpee Broad Jump 100M

Mosey to the tennis court for Bolt 45’s, then some Mary

MARY:
LBC x20, Low Dolly x15, Flutter kicks x10, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went across the tracks to the West Side to Q at Germany and complete the first part of his #icicle. The first guy to show up was Pop Up, who got the name in St. Louis since he said he liked to read and the PAX assumed he read pop up books. Loved having him. Lives in Bellevue, but is here now with his wife since they had a kid a few months ago, her family lives here, and he can work remotely. Will be curious to see if it takes others (*cough* Ultra *cough*) three months to post after having a baby.

No Bleep this morning, which Slushii mentioned his text to Bleep in the morning was green and not iMessage blue so maybe his phone didn’t charge? Slushii debated knocking on his door, but decided not to. Rump was kind enough to keep the caravan going by letting Slushii still chauffeur him to the workout this morning.

YHC has decided that Sex Panther meant he would skip 200 workouts instead of attend 200 when he posted his goal of 200 for the year, so he is on a good pace for that.

Had some airplane talk during the warmup, including Sound Machine recounting a flight where he was asked to grab a ladies leg if the plane were to crash, and Rump remembering a time when a fellow passenger got a garbage bag for a barf bag. Otherwise, not a lot of mumblechatter during the workout, though got a few choice words from Rump doing the last part of the McDeuce and during the LBs lap.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6
2. Grow Ruck in April

Germany Park 12/28/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Cougar Bait
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 15
IST x 15
Hillbilly x 15
Windmill x 10

THA THANG:
Lap around track
20 of each exercise on the concrete bleachers – derkins, irkins, step up kicks, box jumps, plank jacks
Lap around track
20 of each exercise on the concrete stairs – WW1 sit-ups, LBC, jump squats, monkey humpers, JLo’s
Lap around track

Mosey to tennis courts
7’s (merkins and LBC) – lunge walk between lines
DORA – 100 merkins, 200 Freddie Mercury, 300 lunges

MARY:
Box cutters to time

CIRCLE OF TRUST/BOM:
Thankful for each man and prayed for all of the fartsackers that didn’t show up

MOLESKIN:
YHC was a bit worried when we pulled into Germany Park. Bleep said “it might just be me and you today Slushii”. We saw a guy wandering around looking like he was looking for someone. We got out of the car and Cougar Bait immediately said “are you guys with F3?”. Was excited to have another PAX join the #westside crew this morning since all of our fellow #westsiders decided not to show up. 

ANNOUNCEMENTS:
1. F3 Golf
2. NYE workout at midnight 

November 16, 2020 – Westside Bootcamp – Germany Park

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine

AO: Germany Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

10x SSH 
10x Hillbillies 
10x Windmills 
10x Toe touches 
12x Produce pickers
 

THA THANG:

Back to the 80s – Part 1
80 of each exercise
    ->Working our way up the body 
    40 of the first exercise on one end of the field; run to other end
    40 of the second exercise and return (Repeato)
 
Bonnie Blairs X 40 and run to other end of field
    Wojo Squats X 40 and return
    (slap the pavement when you squat)
 
LBCs X 40 and run to other end of field
    Plank X 40 (count to 40 s-l-o-w-l-y) and return
 
Merkins X 40 and run to other end of field
    Alternating Shoulder Taps x 40 and return
 
Moroccan Nightclub X 40 and run to other end of field
     Unweighted Shoulder Presses x 40 and return
 
Back to the 80s – Part 2 (because the 80s gave us the sequel)
    ->Working our way down the body 
    All as suicide for 3 intervals (27 + 27 + 26 = 80)
 
Bearcrawl and return for 
    Burpees x 27/27/26
 
Crabwalk and return 
    Curls x 27/27/26
 
Dragonwalk and return 
    *Peter-parrker except you’re moving forward
    Deadlifts x 27/27/26
    (Dragonwalk cut for time)
 
Murderbunnies and return
    Monkey Humpers x 27/27/26
 
Cusack* and return for
    *carrying a CMU overhead (a la Say Anything)
    Overhead Press x 27/27/26
 

MARY:

20x WWI (Bigboy) Situps 
20x Boxcutterrs 
 

CIRCLE OF TRUST/BOM:
sound machine offered a prayer

MOLESKIN:

The PAX enjoyed a fine morning of cool air and camaraderie. Mother Nature was kind enough to ensure the field was both cold and damp. The PAX was spread out for most exercises, keeping chatter to the minimum apart from recognition of who had gloves and who didn’t; who had waterproofing and who didn’t. (YHC recommends REI given the selection and generous return policy.) There was, however, a fair bit of singing along to some of our favorite selections from the 80s with the Beastie Boys being a particular standout. PAX did pioneer (or revisit) some lesser-used exercises including the Moroccan Nightclub and Cusack (which we performed, appropriately, to Peter Gabriel’s, “In Your Eyes”). Sadly, the Dragonwalk was cut for time. 
 

ANNOUNCEMENTS:
1. F3 Anniversary
2. Reminder to add information to the emergency contact sheet

Corners are square Bleep

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Sex Panther, sound machine, DFib, Bleep, Rump Roast, bubbles, 
QIC: Slushii, 

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 10 IC
Monkey Humpers x 10 IC
Native American Lap

THA THANG:
DORA – PAX 1 does exercise while PAX 2 run figure 8 across two tennis courts (yes Rump Roast it is 2 and not 4 – thank you for the correction)
150 merkins
250 WW1 sit-ups
350 squats

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
ARod x 15 IC
Homer to Marge (until time)

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC had twice the workout planned but didn’t know the DORA would take so much time. Keeping the PAX all on the tennis courts led to some great #mumblechatter . After Bleep and Rump Roast stopped harassing each other there were some good one-liners that were picked up. There was some talk about Bleep telling AlrightAlright he didn’t want to hear his $h;! which always makes for a good laugh. Rump Roast said to Bleep while running figure 8’s – “the corners are square Bleep , not round” – which made YHC laugh pretty hard. Quite a few barking spider turbo boosters coming from a few PAX. Our newest west side PAX has a pet monkey. After the workout the PAX agreed sound machine was in a negotiation with @bubbles to procure.

ANNOUNCEMENTS:
1. F3 Golf – always
2. Give it away – always 

Germany Park 10/19/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Bleep, Classified, Sex Panther
QIC: Slushii

AO: Germany Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Produce Pickers x 15 IC
Flutter Squat x 15 IC
Native American Lap

THA THANG:
100 squats
Lap
80 lunges
Lap
60 big boy sit-ups
Lap
40 merkins
Lap
20 monkey humpers
Lap

Mosey to concrete stairs

Alternating Step ups x 15 IC
Dips – snake draft style – x 25 IC
Irkins x 10 IC
Dirkins x 10 IC
Alternating Twist Ups x 10 IC

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
Peter Parker’s x 15 IC

CIRCLE OF TRUST/BOM:
Go forth each day with the gentleness and kindness to appreciate others and respect yourself. 

MOLESKIN:
YHC was glad to be back with F3 Dallas. There was more than average running today to make our #eastside brothers appreciative. I learned  two things this morning – 1. Sound Machine has a side we don’t see enough and can literally give you stitches from laughing so hard 2. Bleep has the coordination of a giraffe (wait until you see his flutter squats).  Great time seemed to be had by all this morning. Thankful for the Sound Machine boom box. I think it should be a must at every workout. 

ANNOUNCEMENTS:
1. Blood drive coming up 
2. F3 events in 2021 (GrowRuck and 10yr)

Teasip Visits the West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Blue Apron (FNG – Welcome!), Bleep, Pow Pow, Slushii, Sound Machine
QIC: Teasip

AO: Germany Park #westside
F3 DISCLAIMER & WELCOME: Given, with COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x12, Merkins x20

THA THANG:
Run a lap, then to the football field for Jacob’s Ladder (Monkey Humpers and Burpees)

Lunge walk across the field, 10 merkins, then reverse lunge walk back and 10 diamond merkins.

Bear crawl across, 10 squats, then crawl bear back and 10 more squats.

Mosey to the bleachers/stone area for a modified Dirty McDeuce. 4 rounds of the below:

10 Irkins, 20 Step Ups, 10 Derkins, 10 dips, with a run across the field and back between each set. 

Run a lap around to the entrance and mosey to the tennis courts for Mary.

MARY:
LBC x20, Rosalita x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning. Slushii was quick to give A&M props for the win, and proceeded to put on his lab coat to walk us through the Dak injury and recovery (prognosis is good from Dr. Slushii). YHC found out Bleep doesn’t count so much as grunt in cadence. Still #tclaps for being on rhythm I suppose. The naming for Blue Apron was relatively quick (he is a chef/owns a private chef company). Some possibilities included Rachel Ray, Flay, Fieri, and Martha. YHC couldn’t remember the company that Martha Stewart got busted for insider trading with, so Blue Apron won out. Bleep also did 13 more F3 t shirt burpees today. 

ANNOUNCEMENTS:
1. F3 Foundation has kicked off giving in October!
2. Pow Pow & Siesta are going to host a Paella, tentatively scheduled for 11/7
3. F3 10 Year anniversary
4. Grow Ruck in April

Germany 08/10/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Aaarrrggghhh, sound machine, Classified, FNG (Jazzercise)
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Wind mill x 10 IC
 

THA THANG:

Native American run around track
 
DORA – 100 Merkins, 200 Rugby sit ups, 300 air squats – run width of field 
 
Native American run around track
 
DORA – 50 Peter Parker’s, 100 LBCs, 150 Monkey Humpers – run width of field
 
Mosey to tennis courts
 
Paint the lines – both sides of court
 
Bear crawl width of tennis court and back
 

MARY:

WW1 sit up x 10
JLo x 10 IC
 

CIRCLE OF TRUST/BOM:
Grateful for another day to get stronger mentally and physically

MOLESKIN:

YHC and PAX enjoyed a nice breeze this morning to keep the air moving. Always fun to have and FNG out in the gloom. YHC wanted to add it a bit more cardio than normal and PAX noticed and let me know a few times over the 45min. Once again the Monkey Humpers received the most grunts and mumblechatter. 

ANNOUNCEMENTS:

1. 2.0 workout – August 22nd – 9am

 

Germany Park – 07/24/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Special Sauce, Lil Smokey, Sound Machine
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Cotton Pickers x 10 IC

THA THANG:

Mosey from muffin top to south side parking lot

11’s
Creature merkins (modified to merkins after round of 8) and monkey jumpers

Mosey from south side parking lot to tennis courts

Paint the lines on complete tennis court

DORA
2 partner
100 squats, 200 LBC’s, 300 Baby Arm Circles (150 each way)

3 partner
200 squats, 300 LBC’s, 400 Baby Arm Circles (200 each way)

MARY:

Rosalita x 16 IC
LBC x 20 IC
Penguin Crunch x 20 IC
JLo x 10 IC
WW1 x 10 SC

CIRCLE OF TRUST/BOM:
Give it away! 

MOLESKIN:

YHC started this morning heading to Germany reminiscing with Bleep and Lil Smokey about the Rumpdown yesterday. YHC was curious what his day 2 workout was going to consist of. After waiting an extra minute YHC decided to start the beatdown in hopes of Rump Roast showing up. No Rump Roast today but we continued on. Ended up being a fun and challenging beatdown. Most of the mumblechatter consisted of how much Rump Roast is going to catch today for not showing up to his own Q. Bleep was excited to commence on Rump Roast so we shall see how that plays out. Great to have Sound Machine back out! We might have to find a new parking lot to workout in because they empty the PortaJon’s around 0545…just in time for a sweaty PAX beatdown on the southside lot. 

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

Germany Park 07132020

COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Classified, Bleep, Aaarrrggghhh, Lil Smokey
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 16 IC
IST x 15 IC
Cotton Pickers x 10 IC
Windmill x 10 IC
 

THA THANG:

Lap around track – Native American style
Bear crawl/lunge race along pole vault track
Mosey to south parking lot
11s – Mike Tyson’s and Iron squats 
11s – Star jumps and Shoulder taps (double count

MARY:

Penguin Crunches x 12 IC
Monkey Crunches x 12 IC
LBC x 12 IC
JLo x 10 IC
WW1 x 12

CIRCLE OF TRUST/BOM:
Thankful for each man

MOLESKIN:
Up until 0528 YHC thought this was going to be a Midway Hollow only beatdown. A few PAX became better men this morning and came along to join us! Some mumblechatter about the weekend commenced. The 7.5 happy hour was also discussed amongst the PAX. Seems a great time was had by all. The sweat immediately commenced with no breeze this morning. @classified put up a bear crawl speed I’m not even sure @alrightalright could keep up with. 

ANNOUNCEMENTS:
1. GrowRuck in September
2. F3 10 year anniversary in Cape Fear, NC