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More Hops Than an IPA

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Oatmeal, Jobu, F150, Special Sauce, Bleep, Slushii, Ultra, Chairman Mao, Avril, Dirtbag, Trash Panda, Gold Digger, Meatball, Swiper, Stingray
QIC: Slippy

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
20 SSH, IST; 15 Merkins, Veggie Pickers, Windmills

THA THANG:
Mosey to track

1 x lap Native American run

1 x lap Native American hop

  • Everyone in single file line in plank
  • Rear person in line hops over each person to get to front of line
  • First 100 meters = squat jump
  • Second 100 meters = right leg hop
  • Third 100 meters = left leg hop
  • Fourth 100 meters = burpee between each person

Mosey back to park

MARY:
30 Merkins OYO

Flutter kicks of unknown count and duration

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:

ANNOUNCEMENTS:
1. Sign up for Grow Ruck San Antonio!

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Avril VQ Groundhog Day

#Backblast Glencoe 03/09/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sex Panther, DFib, F150, Shifty McCoy, Rump Roast, Ultra, Gambler, Bleep, Oatmeal, Teasip, Draper, Agnes, Jobu, Slushii, Plus One, Classified, Stingray, PowPow, and Special Sauce 
QIC: Avril

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
13x SSH IC

13x Daisy Pickers

13x Hillbillies

THA THANG:

Appetizer:

Indian Run around Glencoe

Groundhog Day:

Deadlifts x10

Overhead Press x10

Upright Rows x10

American Hammers x10

Squats x10

Short loop through Glencoe

Rinse Repeat

Finishing Touches:

Rifle Carry width of football field with 10 burpees then Rifle Carry back

Little touches of abs:

Commandos x13

Burpees x10

Flutter Kicks x20

Penguin Crunches x13

LBC x5

CIRCLE OF TRUST/BOM:

YHC thought about what should be touched on and that was upper body, back, and cardio.

MOLESKIN: YHC wanted to thank all the PAX that showed up for YHC first Q. Was exciting and focused on a mixture of cardio, upper body, and back. Ready for the next one!

ANNOUNCEMENTS:

  • Grow Ruck San Antonio 4/8 and 4/9
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MRM/DT

COUNT-OFF & NAME-O-RAMA:
PAX: Swiper
QIC: Oatmeal

AO: FPH

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:

Swiper ran 5 miles

YHC rucked a little less than 3 miles

CIRCLE OF TRUST/BOM:
YHC prayed us out.

OLESKIN:

None since we were no where in the same vicinity.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Toss Of The Coin 3/04/21

#Backblast Katy Trail Thursday 3/4/21

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Jobu, Dirtbag, Gambler, Avril, Big Tex,
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15x SSH IC

15x IST IC

10x Windmill IC

THA THANG:

Mosey to Bishop Blvd

 

Let the coin decide

Heads – Short Loop

Tails – Far Loop

 

Round 1 – Heads

Run the short loop

Burpee w/mountain climbers x 10

Panther shoulder taps x 24

 

Round 2 – Heads

Run the short loop

Burpee w/mountain climbers x 10

Single leg jackknife x 24

 

Round 3 – Tails

Run the far loop

Merkin side reach x 10

jlo’s x 20

 

Round 4 – Tails

Run the far loop

Merkin side reach x 10

Penguin Crunch x 10 ic

 

Round 5 – Tails

Run the far loop

Merkin side reach x 10

Flutter Kicks x 10 ic

 

Round 6 due to time no coin was flipped

Run the short loop

CIRCLE OF TRUST/BOM:

YHC thought a lot about the Q Source topic this week and asked the PAX to continue to look for ways to find positive disruption.  Use Positivity and Empathy to gain support and allies as we make change.

MOLESKIN: YHC wanted to do something different and since it had been a while since KTT ventured to bishop avenue YHC thought that was perfect.  Most of the PAX had never done this version of KTT which was a huge plus.  Using a coin to determine if we ran the shorter or longer distance was a fun idea that seemed to get a lot of excitement.  Despite Rump Roast’s (j/k TCLAPS) sabotage it was a great turnout.  We focused on upper body and core and got about 4 miles in.  Overall great morning with the PAX

ANNOUNCEMENTS:

  • TID 18k Saturday
  • Grow Ruck San Antonio 4/8 and 4/9
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Germany 3/1/21

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Bleep, Aaarrrggghhh, DFib, Sex Panther, Sound Machine, Special Sauce
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Burpee x 10 IC

Lap around track – NA style

Merkin x 15 IC

Lap around track – OYO

Monkey Humpers x 20 IC

Lap around track – NA style

IST x 25 IC

Lap around track – NA style

Squats x 30 OYO

THA THANG:
Cindy Crawford – AMRAP 10 minutes (5 pull-ups, 10 merkins, 15 squats, 20 LBC’s, 25 calf raises) to get the full body bikini ready

Mosey to Tennis Courts

DORA

JLo x 75

Lunge x 126 (single count)

Bat Wings x 200 (Overhead clap x 50, Seal clap x 50, 50 forward arm circles, 50 backwards arm circles)

MARY:
Penguin crunch x 10 IC

Uptown crunch x 10 IC (each side)

CIRCLE OF TRUST/BOM:
Push yourselves. Never give up. Keep trying.  

MOLESKIN:
Bleep started the nonsense of trying to exceed “700 cals” during the 45min workout. YHC took that as a challenge and started the PAX off with a bang out of the gate with burpees. The warmup consisted of a mile of running and 5 exercises increasing by 5 reps starting with 10. YHC heard the usual compliments of Rump Roast but after the second lap YHC didn’t hear any mumblechatter from Rump. Sound Machine stayed strong and didn’t modify but understood his limits. Good to have DFib and Aaarrrggghh back out there to keep the mumblechatter high. The #westside is happy to see the return of Special Sauce after a birthday beatdown over the weekend. The sexiest of all panthers, our very own Sex Panther, was back in the saddle again after getting some recovery rest. Quite a bit of mumblechatter about the playlist but was strange that everyone sang along the entire 45min. Special Sauce also made the recommendation that YHC make the playlist for the 6 mile ruck during TID18k. Watch out DJ Icebox! This wasn’t the beatdown we all wanted but it was the beatdown we all deserved.

ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April

3. F3 Golf

 

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Wet, Muddy Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Classified, Meatball, Oatmeal, Siesta, Special Sauce
QIC: Teasip

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, warmup lap around the park

THA THANG:
Dirty McDeuce 3 rounds of 12 reps of the following: Step Ups, Dips, Jump Squats, Carolina Dry Docks. Lap around the park in between rounds. Meatball showed up halfway through the second round

1 punishment burpee for Special Sauce being 1 minute late and 12 punishment burpees for Meatball being late.

Mosey to the corner of Tenison and Lindsley for Partner Dora.

Partner 1 starts doing the following exercises: 100 LBCs, 200 Squats, 300 OH Presses.
Partner 2 backwards run 1 block, then run forward back to relieve Partner 1.

A couple sprints up the block with 10 squats after the first one, but no exercise after the second one. Mosey back to the pavilion for Mary.

MARY:
Uptown Crunch x11
Rosalita x12
Freddie Mercury x12
Rugby Situps x12
WW1 Situps x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had plans for some bear crawling and other fun grass related exercises, but the rain made the field extremely muddy with standing water, so YHC decided to Omaha back to the basics. YHC planned to do the entire Dirty McDeuce in cadence, but quickly realized the Jump Squats would be rather difficult to do in cadence, so YHC pivoted to making those OYO.  

Some grumbling during the punishment burpees, including Sauce trying to convince YHC that Meatball felt caught up after about 4 burpees, but we did all of them. A lot of talk about where Dirtbag and Icebox were, with the assumption being traffic was keeping them from the beatdown with all the rain.

AA did some grumbling with the backwards running and the large number of squats, but YHC was feeling a leg heavy day. Overall a good day and we were able to mostly avoid the rain and mud.

ANNOUNCEMENTS:
1. TID 18K about a week away!
2. Grow Ruck April 9-11

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Harbor ruck – 2/26/21

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Stingray
QIC: Slushii

AO: Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slow squats x 5 IC

Side lunges x 5 IC

THA THANG:
Ruck 2.3 mile loop around The Harbor. Stop for wall step ups x 10 about half way through.

MARY:
NA

CIRCLE OF TRUST/BOM:
Thankful for the men that got up and got better. Was a good change of pace to the week of VERY strong bootcamps.

MOLESKIN:
Rump Roast brought up the idea of rucking last night and YHC thought it was a great plan. This week has been a bootcamp beatdown day after day! We haven’t rucked much to try and prepare for TID18k so YHC decided to get in a few miles this morning. Great time for mumblechatter – at least most of the way until Rump lost his breath. Lots of chatter between Stingray and Rump Roast around intermittent fasting. YHC chose to listen because YHC has never tried fasting.

ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April

 

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Salty Dogs

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Slushii, Bleep, Broadway Joe, Agnes, Sound Machine, Big Tex
QIC: Oatmeal

AO: Burelson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15 IC

IST x15 IC

Overhead Claps x20 IC

Windmills x10 IC

THA THANG:

Mosey to softball diamond

1: Farmer carry both coupons, abyss merkins x5 at each base

P2: Run big loop

x2 for each partner

11’s

Curls x1 at west end tree

Triceps x10 at east end tree

Cusak walk between exercises 

  • Coupon comes down on walk or hits ground anytime x3 man makers
  • Rump Roast throws coupon x5 man makers

Mosey to tennis courts

Suicides: long to short.  Squats at each line starting x10 and counting down at each line

x2 full-length suicides

Mosey to soft top for some Mary

Reverse plank pounders w/ coupon on belly x10

LBC’s with coupon x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Wow, what a salty group this morning.  Workout started very mundane with the farmer carries/abyss merkins although I did get a personal “FU” from Rump to kick start the morning as we were rounding second!  Once we transitioned to the 11’s the real fun started.  The moans and groans started almost immediately with the first round of Cusaks and it went downhill from there as YHC exacted punishment if blocks were lowered during Cusaks and after what seemed to be half the PAX dropping their coupons after the first Cusak walk, YHC added more punishment for each block that hit the ground.  Finally fed up with the pain, the Salt King of the morning, Rump Roast, began to give the PAX lessons in shot putting as he routinely heaved his coupon to get a rest from carrying it overhead.  This elicited many choice words from the PAX as the man makers began to add up.  YHC ended the pain early and we made the mosey to the tennis courts where I practiced some reverse psychology on the PAX by allowing them to vote on whether to continue using the coupons.  The vote went in favor of continuing so I allowed them to drop the coupons and we proceeded to our suicides sans coupons.

The running was foreign to most of the West Siders but they adapted to the small amount that YHC presented.  Overall, it appears the workout was a favorite…especially on the Rump Scale.

ANNOUNCEMENTS:

  • Patriot Challenge 
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Lindsley on Ice

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25 IC

IST’s x 20 IC

Snow pickers x10 IC

Run to playground tree and back

THA THANG:

BOMBS x2 starting at pavilion with burpees x5  and then running to each of the four ‘corners’ of the park to do each of the other four exercises (overhead press x10, merkins x15,  big boy sit ups x20, squats x25).  Ran to tree and back between BOMB sets.

Using trees on NW side of park:

Lunge walk to first tree

Backward lunge walk to next tree

Backward run two trees

Repeato to end of trees

Suicides using every other tree as turn

Lunge walk routine back to pavilion

BOMBS routine x2

Superman x 10 (to achieve maximum shrinkage)

Snow angels x5 to wrap

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Started off a trio and after a victorious battle with the snooze button, Meatball joined about halfway through the workout.  Another cold morning in the snow and YHC appreciated the presence of the Lindsley Crew (Siesta was noticeably absent after I called him out the day before).  Very little mumble chatter as our Texas blood is still much too thin for this type of weather.  Speaker would have come in handy this morning!

ANNOUNCEMENTS:

  • Patriot Challenge 
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…
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Doubletime – MRM (no mutts)

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, PowPow
QIC: Swiper

AO: Flag Pole Hill     
F3 DISCLAIMER & WELCOME: Yes

THA THANG:
Swiper – DT Loop (2x); Oatmeal, PowPow – Ruck (1x)

CIRCLE OF TRUST/BOM:
YHC prayed us out, and asked for strength this week. 

MOLESKIN:
Some talk about soreness in groins, hips and calves after the 4x4x24; focus on shifting from running to rucking in preparation for TX Independence Day.  There may have also been some chatter about attendance being light this morning, probably due to the windy conditions.  YHC also spotted a coyote before starting, which provided an extra reason to stay alert.