PAX: Big Tex, Bleep, Classified, Oatmeal, Rump Roast, Slushii
QIC: Alright Alright, Plus One
8 PAX posted this morning and 6 were surprised and perhaps disappointed to find out that Teasip had delegated this morning’s Q to Your Humble Correspondent and Plus One. Conveniently, this week is the sixth anniversary of Plus One’s first F3 workout and the first F3 workout at Glencoe Park. We decided that we would throw it back (sort of) to the theme from that day six years ago…
YHC led the PAX to the football field for Warmorama…
Side Straddle Hops x15
Upright Rows x6
Curls x6
Kraken Burpees x6
During the Kraken Burpees, Classified made a comment about my loss in the Q of the Year Quarterfinals …. and I took that personally (insert MJ meme)… so I scrapped the original plans and decided to punish the PAX.
Fast mosey to The Bridge with #burpeerule in effect.
17 Burpee Penalty.
12 Jumping Spiders OYO, run across The Bridge. 12 Burpee Penalty.
12 Freddie Mercury’s IC, run across The Bridge, 12 Burpee Penalty.
12 Merkins Single Count, run across The Bridge, 6 Burpee Penalty to be made up later.
Run Back to Glencoe Park and our Coupons. (We were supposed to complete American Hammers, Monkey Humpers and Jump Squats, but ran out of time)
Plus One took the reins from there.
Rifle Carry 50 yards
31 Curls
7 Merkins
Murder Bunny 50 yards
31 Overhead Presses
8 Merkins
Rifle Carry 50 yards
30 Curls
9 Merkins
Lunge Walk 50 yards
31 Curls 10 Merkins
30 LBCs
11 Penguin Crunches
12 something else…
6 Penalty Burpees
Only 8 men in attendance today with lots out of town and lots exposed to COVID. Keep checking on each other. And keep working out OYO if you have to. You don’t want to just take a week or two off. You will feel the pain.
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
MRM/DT
COUNT-OFF & NAME-O-RAMA:
PAX: Princess Turtlehead, AlrightAlright, Stingray, Big Tex
QIC: Oatmeal
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Ooops
WARM-O-RAMA:
None
THA THANG:
Princess Turtlehead, AlrightAlright and YHC ran the 2.5m loop x 2
Stingray and Big Tex rucked the loop once
CIRCLE OF TRUST/BOM:
YHC prayed us out.
Jan 1 @ midnight: Oatmeal’s Completely Unplanned and Utterly Solo workout at Klyde Warren Park
Feb 5/6: Sauce’s 4x4x24. Even if you cannot run every four hours, show up and ruck, walk, bear crawl, duck walk the four-mile stretches!
MOLESKIN:
Obviously no mumble chatter between the runners. Ruckers, I assume were on the verge of solving for world peace. I’ll let them comment if there was anything less pithy.
Run, Run Rudolph!
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Pepper
QIC: Oatmeal
AO: La Madeleine (KTT)
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Kim Jong Il’s x10 IC
IST’s x 15 IC
THA THANG:
KTT Mosey to Hillcrest and then north on Hillcrest to the Christmas tree in Snider Plaza stopping at random corners to perform the following exercises (rep counts are approximate since YHC omaha’d on the fly)
Jump squats x 10 OYO
IST’s x 20 IC
Nipplers x 10 OYO
Groiners x 15 IC
Lunges x 15 IC
Elf on a Shelf x 20
Once at the Christmas tree, YHC and PAX performed the following with a run up to Rosedale and back:
Reverse crunches x 20 IC
Up downs x 20
Derkins x 10 IC
Overhead press x 20 IC
Little merkin boy*
Pretzel stick x 10 IC
Hurpees x 20
* Listen to Bing Crosby’s Little Drummer Boy in plank position. For every Pa rum pum pum pum do 2 merkins. About 3:00 plank with 42 merkins
MARY:
Jingle balls with remaining 2 minutes
CIRCLE OF TRUST/BOM:
YHC prayed us out and reminded us the real meaning of the Christmas season and to continue hopeful as we approach 2021.
MOLESKIN:
YHC literally arrived with bells on and a Christmas hits list for the workout. While not up to the level of Icebox’s Christmas hits list, YHC threw in some old school soul classics along with a few Latin carols to spice things up, which included the workout theme song: Run, Run Rudolph! With a PAX vote, we agreed to extend the workout to an hour and with that we were off. As we rounded the turn at Hillcrest and completed the jump squats, Pepper was visited by the ghost of Christmas poo and made a bee line to 7 Eleven for his first-round matchup with Mr. Hankey. Once at the foot of the Christmas tree, we commenced YHC’s Rudolph exercises and were nearly run over at one point. There was random talk until YHC rolled out Little Merkin Boy, which sounded too easy with a single merkin for every pa rum pump pum pum so YHC called for two. It sucked! Then AlrightAlright piped up about the pretzel crunch YHC had planned equating it to an Uptown crunch, so YHC audibled to a pretzel stick, which added to the suck and will be rolled out again in the future. At this point, Pepper went to round two with Mr. Hankey and missed the round of hurpees, so YHC and AA graciously agreed to complete another 20 with him before we all began to mosey to Burleson to catch the Second Choicers before they finished their peppermint lattes. YHC had them join in a few extra Jingle exercises before Pepper, AA and me ran it back to La Mad with two minutes to spare!
Burleson 12/24/2020 “4 guys and 2 cars”
COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sound Machine
QIC: Bleep, Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of
WARM-O-RAMA:
SSH x 20
Windmill x 10
THA THANG:
Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)
Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)
MARY:
Completed during workout
CIRCLE OF TRUST/BOM:
Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group
MOLESKIN:
Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men!
ANNOUNCEMENTS:
1. F3 golf
2. NYE workout that is a mystery
Fighting HUNGER Black Diamond
COUNT-OFF & NAME-O-RAMA:
PAX: Dirtbag, AlrightAlright, Siesta, Big Tex, Double Pane, Oatmeal, Ice Box, Meatball, Sound Machine, PowPow
QIC: Classified
AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Performed robotically
WARM-O-RAMA:
- SSH X 15
- IST X 10
- Produce Pickers X 10
THA THANG:
Fight HUNGER Black Diamond
Competition to complete most rounds of the following:
- ***Rifle Carry Coupon Between Exercises***
- Hammers X 25
- Upright Rows X 25
- Newton’s Cradle X 25
- Gorilla Squats X 25
- Extensions X 25
- Reverse Lunge X 25
- Big Lap Around Park
MARY:
None, arms and legs only today!
CIRCLE OF TRUST/BOM:
YHC prayed us out. Thanking all the PAX for coming out and hoping everyone finishes this holiday season healthy and safe.
MOLESKIN:
Found out no one reads Band as we had 3 of 11 PAX forget their coupons. I also found out that editing posts on Band does not throw out another notification as many PAX were confused about how food donations would reduce their rep count. The incentive ploy may not have worked as planned, but we got a proper workout in and piled up some donations. Those Newton’s Cradles were probably the worst and AlrightAlright mentioned his displeasure multiple times. Meatball forgot his coupon, but instead of taking the 30 sec run back to his place he used the mini-coupon I had. Needless to say he won the competition, but since his coupon was ~10lbs lighter, I’ll give the crown to Dirtbag, 2nd to Meatball, and YHC rounded out the field.
ANNOUNCEMENTS:
- Get more food donations into PowPow!!!
- Oatmeal is hosting a New Years midnight workout
Coffee Run!
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Bleep, Slushii, Big Tex, Agnes, TikTok, sound machine, Rump Roast
QIC: DFIB
AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC forgot but Slussii saved the day!
WARM-O-RAMA:
SSH, Hillbillies, ISTs, Tempo Merkins (X13 each except X10 Tempo Merkins) all in Cadence
Run short lap and end inside the Tennis Courts
THA THANG:
J – Jingle Balls (yes it’s on the Exicon Bleep I didn’t make it up!) X10 In Cadence
A – Agassi’s X2 – Short to Long, Long to Short
V – V-Up Roll Ups X15 OYO
A – Agassi’s X1 Long to Short but run backwards on the return to home
Coffee tends to pass through you, so had to get it out with Mexican Jumping Beans – X15 OYO
Native American Run to the bottom of Caruth Hall outdoor amphitheater.
C – Catalina Wine Mixers X10 in Cadence
U – Up Downs X10 (some mummblechatter here on reliving glory days)
P – Pamela Anderson’s X10 OYO (Burpee with Nippler on the pushup)
O – Outlaws X15 in Cadence
F – Flutter Kicks X15 in Cadence
J – Jump ups (to the top of the amphitheater)
O – Obama’s (to the bottom of the amphitheater – did 16 Merkins as part of it)
E – Everest (back to the top – Lunge up step with a squat every step)
Had to empty the chamber pot with Mountain Man Poopers – X15 in Cadence
Native American Run back to Burleson, but lost a member, so everyone had to pick up the 6. Leave no man behind!
MARY:
Rosalita’s X15, Box Cutters X15, J-Lo’s X10; Freddie Mercuries X15 and Marge/Homers X15 all in cadence
CIRCLE OF TRUST/BOM:
We welcomed back Cotter (TIKTOK), YHC prayed us out.
MOLESKIN:
YHC stopped by Starbucks on way in served it post beat down. YHC has been getting shade all week from Oatmeal about our slow start last Thursday and wondering if we were just going to mosey to Starbucks today and make it an F2 event – Hence today’s theme. The post beat-down Coffeeteria turned into a 30 minute F2 event with 7 of the PAX not only welcoming Big Tex as an official Westsider #westside but also intently listening to sound machine impart his wisdom to the PAX. Lot’s of fun today and the camaraderie is very strong in this group. Thanks men for the hard effort today!
ANNOUNCEMENTS:
F2 Event Sunday at 1pm Glencoe Park – wear your gear!; PowPow’s F3 food drive – get Germany AO credit; Potential NYD at midnight Ruck.
Sandbagging It
December 17, 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow
AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered
WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC
THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts. Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.
Let’s get warmed up with gassers and BLIMPS (no sandbag):
Gasser across the five courts to the other side – Burpees x 5
Gasser two lengths (other side and back) – Lunges x 10
Gasser three lengths – ISTs x 15
Gasser four lengths – Merkins x 20
Gasser five lengths – Plank Jacks x 25
Gasser six lengths – Squats x 30
Sandbag work
PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.
When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.
Reverse the sandbag carry / jailbreak to return to La Madeline.
MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.
MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure. YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.
We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.
After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders. YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.
ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange
Q of the Year Semifinal 1 – Old Fashioned Cage Match
AlrightAlright Aaarrrggghhh sound machine Meatball Oatmeal PowPow Rump Roast Slushii Special Sauce Stingray joined Teasip and YHC for the QOTY Semi Final Cage Match
Teasips’s Beatdown:
One PAX carries a coupon around tennis courts
WDW
WW1
Elvis meets Forrest
Carolina Dry Docks, then suicide
E2K, then suicide
Newton’s Cradle, then suicide
Mac Tar Jie’s
Alabama Ass Kickers
Not so lazy boys
ISW
All in
YHC’s Beatdown:
Suicide long to short – suicide short to long
Bear crawl court one, 10 merkins
Crawl bear back, 10 mountain climbers
5 burpees, run down and back, 5 burpees
Mrs Icebox Arms – 2 min
Suicide short to long, long to short
Crab walk forward court one, 10 Freddy Mercury’s
Crab walk backward back, 10 flutter kicks
Pilate Plank Routine – 2 min
If there was mumble chatter I didn’t hear much of it as the socially distant lineup along the tennis courts didn’t allow for a lot of interaction among the PAX
Stingray fulfilled his prophecy of showing up late and having to do penalty burpees and t claps to Rump Roast for doing them with him when no one else did
AlrightAlright figured that the Beatdown was going to be mild and decided to wear his ruck vest during the whole thing, and on top of that called out the PAX on the crab walks for being slow (someone is still getting over his #upsetalert vs Teasip last week).
Apologies for needing to b line it out as soon as the clock struck 0615 but the Jeep was about to turn into a pumpkin and I had 10 minutes to get home before the M changed the locks on me!
YHC is humbled to make it to the finals and look forward to an all-timer against either Special Sauce or Coach K, let’s all find the motivation to fight the fart sack and deal with some colder temps, I can guarantee that the Q’s this week will get us up and moving quickly!
Reminder: see PowPow’s post on the food drive, if able try to find a way to contribute to those less fortunate
Burleson – 12/10/2020
AO – Burleson
QIC – YHC and Sex Panther
PAX – Big Tex Ant Man sound machine DFib Aaarrrggghhh Rump Roast
Warm-O-Rama
SSH x 20
IST x 15
Hillbillies x 10
Side lunge stretch x 5
Veggie pickers x 10
WindMill x 10
Tha Thang
Mosey to Tennis Courts – paint the lines, wall squats, wall merkins
Mosey to baseball field – bear crawl around bases with merkins at each base increasing by 5 (start with 5 at 1st base). Railroad plank around baseline
Mosey to outfield – sprint races with partner x 10ish
Mosey to tennis courts – suicide (long to short – every line). Figure 8 DORA (50 burpees, 100 merkins, 150 LBC’s)
MARY
Completed during Tha Thang
CoT
Sex Panther prayed us out
Moleskin
YHC was glad to have a Co-Q today after last nights 2nd F event. First time I have been to a bar in a very long time. Before I knew it 11pm had come and I was wayyyy over my bedtime. Great time at the event though – thanks Chairman Mao for setting it up! Oatmeal joined us as the solo #KTT participant for our workout and the ran back to the launch spot for #KTT. Enjoyed the push and motivation this morning from the PAX. sound machine had a #micdrop moment at the end of time but YHC can’t remember exactly what was said – need fellow PAX memory.
Announcements
1. F3 10yr pushed to October 2021
2. QOTY workouts on M, T, and W next week
3. Look for upcoming announcement for New Year’s Day launch