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What is Teasip Spelling?

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST  x15, Hillbilly x15

THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises

OH Claps
LBC
Derkins

Irkins
Step Ups

Dips
Outlaws
Personal Burpees
E2K

Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks

MARY:
Rosalita
Freddie Mercury

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad

MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.

YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).

The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time. 

The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.

ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)

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A Return to KTT – 9/10/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Chairman Mao, DFib
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Mountain Climbers x10 IC

THA THANG:

Mosey to KTT for some timed ¼ BOMBS.  Caveat was that the average time for the 12 and the 6 had to under YHC’s declared time or 3x penalty Groiners for each second that we missed time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It had been a minute since we (I) had been on the Trail so I stuck with an oldie but goodie workout but added the time limits to which there was much chatter.  With the first ¼ limit set at 88 seconds, the PAX made time but times generally went up from there.  We missed on three ¼’s to which YHC issued penalty Groiners, however, we ran late on the return trip up the trail given YHC pushed for an extra ½ mile and two of the penalty sets were combined and performed in the parking lot when we returned.  A total of 39 penalty Groiners were assessed, but that was only because YHC allowed democracy to rule (and a fear of DFib having a coronary) when setting time limits.  A couple of IR’s were thrown in to give the PAX a blow.  Overall a good workout was had by all and DFeb made it back safe and healthy, even thanking YHC for the push!

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Katy Trail 8/6

COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, Alright Alright, Rump Roast, Shifty McCoy, Ultra, Sound Machine, Bcup, AAARRRGGGHHH
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

SSHx10 IC

THA THANG:

Mosey to the bridge

Run back and forth across the bridge.

On the north side of the bridge do 4x squat to IST combo

On the south side of the bridge do 4x Merkin to Nolan Ryans combo

Mosey back to La Madeline

Mary

Flutter Kicks till time

CIRCLE OF TRUST/BOM: YHC gave props to @rumproast and @Ultra for going out of their comfort zone and showing up for a running workout.  YHC then asked the PAX to follow that lead and push ourselves to do things we normally shy away from.  If you don’t like running, go run.  If you hate bear crawls, do bear crawls.  Keep this mentality in all aspects of your life not just fitness.

MOLESKIN: YHC wanted to try and stick to the golf theme of the week but doesn’t know much about golf.  The exercises were done in 4’s for a par 4, and the combo’s were inspired by the Arnold palmer (the drink). 

ANNOUNCEMENTS:

  • Grow Ruck San Antonio
  • F3 10 Year

 

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Katy Trail:Bridge to Glencoe

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, B Cup ,Chairman Mao, Gold Digger, Teasip
QIC: PowPow

AO: La Madeline (launch point)
Date: 7/20/20
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
ISTs and SSHs

THA THANG:
Mosey to the North end of Mockingbird Bridge, which is station #1.  Station #2 is the South end of the bridge. Station #3 is the Northwest corner of Glencoe Park and Station #4 is the Southeast corner of Glencoe.

Station #1 = 5 Burpees / Station #2 = 5 Burpees & 10 Merkins / Station #3 = 5 Burpees & 10 Merkins & 20 Lunges / Station #4 = 5 Burpees & 10 Merkins & 20 Lunges & 40 Situps

The workout was to do the exercises above at the station and then run at typical Katy Trail interval pace to the next station, then do those exercises….repeato etc.

Station order: 1 / 2 / 3 / 4 / 3 / 1 / 4

On the second station 4 we only ran to station 3 (due to time), but did the full station 4 exercises then interval pace/all you got back to station 2 and then from there mosey back to La Madeline with time for 5 more burpees.

Totals: 40 Burpees, 50 Merkins, 80 Lunges, 80 WWI situps and somewhere between 2.7 and 3 miles

MARY:
Done at station 4

CIRCLE OF TRUST/BOM:
YHC exhorted us out

MOLESKIN:
This was a fun one.  Due to the delinquency of this backblast YHC doesn’t recall much of the mummblechatter. The escalating nature of the exercises was cribbed from a Rump Roast workout a few day earlier. 

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Thursday 7/16

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh. Chairman Mao, Isaiah
QIC: Draper

AO: La Madeline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
10xSSH IC

10x IST IC



THA THANG:

Mosey to the bridge

Burpee Mile

12 Burpees

Run across the bridge

12 Burpees

Run back

12 Burpees

Run across the bridge

12 Burpees

Run back

Then continue running back and forth across the bridge completing the following at each end

10x Merkin plank Jack and Parker Peter combo

10x Big Boy Situps

Mosey back to La Madeline

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him

MOLESKIN: YHC learned yesterday that part of the Katy trail was closed, and so was the SMU track which led to the bridge beatdown this morning.  Aaarrrggghhh  felt lied to so apologies for leading him on.  Depending on how many times across the PAX ran between 3.5 and 4 miles.  Solid Thursday morning all around.

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan
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Bear Crawling the Trail

#backblast 6/11

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Sally
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Mosey to the trail. Run a quarter mile, then 10 Merkins and 15 OH Press 

Run another quarter mile, followed by the Teasip second quarter special (Irkins and Derkins), followed by 15 LBCs

Partner up for the next quarter mile. Partner 1 starts running and Partner 2 starts bear crawling. Partner 1 runs to the next quarter mile marker, then runs back to swap with Partner 2. Partner 1 then continues bear crawling while Partner 2 runs to the next quarter mile and back. Keep switching until you finish bear crawling the full quarter mile.

Mosey to the benches for Dips x12. Then quarter mile runs back with the following pain stations: 

15 Rugby Sit ups OYO

Uptown crunch x12 both sides and 10 diamond merkins.

Mosey back to La Madeline for Merkin ring of fire to 50. 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out. Alright Alright proposed an idea of starting every workout with a Merkin Ring of Fire so guys can get familiar with each others names.

MOLESKIN:
Small group this morning, which was a shame cuz the no shows missed out on some great Trail running weather. Alright Alright informed us that Pepper did his best politician impersonation by promising to have a perfect rest of the week starting today, but alas he was a no show. Maybe he’ll HC again for tomorrow? AA said Pepper promised him Canes if he didn’t show, so we’ll see if Pepper will pay up. Everyone was pretty sore from either the Harbor yesterday (even Sally with his half post yesterday) so YHC tried to hit the upper body hard. This was confirmed by AA saying this was the heaviest upper body Trail day (Mustang nonwithstanding). Overall, a solid beatdown enjoying probably the last good weather day until October.

ANNOUNCEMENTS:
1. Happy Hour tomorrow at 1730 at Oatmeal’s. Check the details and RSVP

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Katy Trail 5/28 (No Clever Title)

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Quarter Mile intervals with the below pain stations:

OH Press x20, WW1 sit ups x12

Ruby Situps x15 OYO

Dips x12, Step Ups x16

The Bird/Angels in the Outfield x12

Irkins x12, Derkins x12

Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12

Head back to La Madeline for Freddie Mercury x15

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.

ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.

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Dynamic Duo Take on Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Teasip

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x12

THA THANG:
Quarter Mile Intervals with the below pain stations:

OH Press x12, LBC x20

Rugby situps x15

Merkins x12, Squats x12

Burpees x5

Dips x12, Step ups x12

Uptown crunch x12 each leg

End with BLIMPS, starting at 10 and increasing reps by 5 for each new exercise

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter, as most of the PAX went to the new AO of Lindsley Park. Plus, we were both sucking wind after not having visited Katy Trail in quite awhile.

ANNOUNCEMENTS:

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Core and Cardio on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Goop, Teasip, Special Sauce, Aaarrrggghhh, Coach K
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to Trail

Peter Parker with Merkin x 8 IC

1/4 mile – Toe Touch x 15 IC

1/2 mile – Freddy Mercury x 15 IC

1/4 mile – Right Side Crunches x 10 IC

1/2 mile (1/4 mile down and back) – Left Side Crunch x 10 IC

1/4 mile – LBC x 15 IC

1/2 mile – Native American Run – Rugby Sit Up x 15 IC

1/4 mile – 10 Burpees OYO

Mosey Back – 15 WWI situps OYO

 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC tried to cover more distance by incorporating some 800 m stretches on the trail. It was a nice, cool morning and we ran about 3.5 miles, got in some core work, and had a glorious workout.  Some comments were made about tailbone issues with the core work on the trail.  YHC doesn’t really notice tailbone issues but perhaps that is because I have more padding – not necessarily a good thing…Other than that I hope the PAX enjoyed the workout and got their daily dose of core and cardio on the Trail.  

ANNOUNCEMENTS:
1. Q source Friday at 11:30 in Preston Center

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Wimps

PAX: Aaarrrggghhh, Alright Alright, Draper, Sex Panther
QIC: Coach K
AO: Burleson Parking Garage

Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Ascending BLIMPS with bear crawls (Burpees, Lunges, Irkens, Merkins, Peter Parkers, Squats)

10-9-…-1 Burpees, BBSU, Squats

Mumblechatter:
Thankfully lightning forced us to merge our workouts today, otherwise Aaarrrggghhh would’ve been left with a few good men and YHC would’ve had to workout alone. Skies looked clear at midnight flying in, but the sky fell out this morning. We couldn’t decide if it was the weather or rampant vagititus that kept everyone home today. Aaarrrggghhh decided to merge the workouts, so YHC put something together that probably was not in the back of the Katy Trailers’ minds. 

Aaarrrggghhh had a hilarious pun/theme workout, so the next time he leads a Katy Trail workout all y’all best be there. 

Gimpy (YHC) asked Aaarrrggghhh to lead some side-straddle hops for the people before YHC took over. We started with a bear crawl up the first ramp followed by 5 burpees. Then bear crawled another ramp followed by 5 burpees. PAX meandered off at this point, and YHC just waited for the lost sheep to realize Gimpy hadn’t moved. We kept on with the lunges and so on up the garage. It was truly a “hot box” kinda day despite the absence of running. YHC mixed up the usual ISTs with some Irkens, which only lasted for two rounds. It was also at this point that YHC got called out for errant multiples of 5, to which YHC blames the jetlag. 

The Peter Parkers opened up a conversation about F3 disabilities as YHC has a bum foot. Oatmeal has a bum wrist (which for some reason precluded him from a running workout). Alright Alright now has a bad hip flexor, which he blames on his dog (really just old age, but we’ll let grandpa say what he wants). We all powered on before the 10 to 1 circuit. Lots of comments about disrespecting the tail bone when having to do big boi sit ups. We offered him a spot in the grass outside. COT ended with a long discussion about kids.

Not the ideal morning, but we rallied on and had a good time (to my knowledge). Cole Park launches tomorrow. Weather looks questionable tomorrow as well, but YHC believes vagisil can be found at your local grocery store.