Posted on

Veterans Day – Chad 1000X

November 11th, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx15

Short mosey with rucks to pavilion

THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court

Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck

Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park

Underdog on handrail x 15 DC IC – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool

LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion

Steps Ups x 40 IC – Remove ruck – mosey to handball court

Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion

Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC

CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.

Veterans Day is a day to honor our veterans and thank them for their service.  GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to  honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x

YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).

MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.

Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.

ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21

Posted on

The Weatherman – 10/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10

Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.

Mosey to handrail – Australian pull-ups (inverted rows) x6 DC

THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats

Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both  partners complete 5 sets of pull-ups & CDDs.  YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs

Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd.  Stopping for four Circles of Pain: (1) OH Clapsx15  (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15

MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds

CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.

MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).

Thanks for the support today men, I had a blast leading this morning.

—- GO VOTE!!! ——

ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th

 

 

 

Posted on

Tour de Harbor

#backblast #pureharbor

AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:

Warmup

Go paint the lines at the closest tennis courts

Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks

Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3

Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only

Mosey back to parking lot

Total mileage: Approx 2.5 miles

Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉

Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC

Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!

Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts

Go Cubs, DJ Icebox out!

Posted on

Predictable I Think Not

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Isaiah

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

12 SSH, 12 IST, 12 Grass pickers

THA THANG:

Run to back park

                  25 merkins at corner Church and parking lot

                  25 merkins at corner of Church and Fieldcrest

Run to the trail

4 stopping points – 4 power poles (.38 mile)

10 at each spot

Burpees

LBCs

IST

Monkey humpers

Prime Time Merkins

After you complete a round bear crawl to get the 6                  

Mosey back to flag

MARY:

Snowflake Plank, LBCs, Hello Dolly

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

1.     F3 DFW Golf Tourney talk with Ultra.

2.     GROWRuck moved to April 9-11, 2021

3.     Happy Hour this Friday

4.     2.0 Workout following Siesta’s VQ at 9 AM.

Posted on

Iron Pax Week 3: Take Two

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Plus One, Stingray
QIC: Teasip

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given quickly, as YHC was a little late

WARM-O-RAMA:
SSH x10, IST x10, Produce Pickers x5

THA THANG:
IronPax Week 3

Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter as everyone was either sucking wind or counting the reps.

ANNOUNCEMENTS:
1. Golf with F3 Fort Worth October 3
2. F3 10 Year Anniversary in January

Posted on

Beach Day 8/26

COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, F150, Jazzercise, Icebox, Stingray, Classified, Isaiah 
DJ: Icebox

QIC: Draper

AO: The Harbor


F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Mosey to the Volleyball court

SSH x 10 IC

IST x 10 IC

Shell Pickers x 10 IC

Windmill x 10 IC

THA THANG:

  • Light jog/run across the volleyball court and back
  • High knees across the volleyball court and back
  • Butt kicks across the volleyball court and back
  • Karaoke across the volleyball court and back
  • Run across the volleyball court and back about 60 percent of your top speed
  • Lateral shuffle across the volleyball court and back
  • Run across the volleyball court and back about 80 percent of your top speed
  • Football run and drop downs and sprints
  • Sprint across the volleyball court and back twice
  • Walking lunges across the volleyball court and back
  • Squats to broad jump across the volleyball court and back
  • Bearpees – 1 Burpee 4 bear crawls across the volleyball court and back

 

  • 10 Revers lunge single leg hops

Bear Crawl down and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Bear Crawl down and back

  • 40 Mountain Climbers

Bear Crawl down and back

 

  • 10 Revers lunge single leg hops

Sprint across the volleyball court and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Sprint across the volleyball court and back

  • 40 Mountain Climbers

Sprint across the volleyball court and back

 

  • 10 Revers lunge single leg hops
  • 20 merkins
  • 30 Carolina Dry Docks
  • 40 Mountain Climbers

Mary

Side plank elbow to knee x10 each side

American hammers

CIRCLE OF TRUST/BOM: YHC thanked the group for coming out and for helping to keep him accountable and encouraged the PAX to continue to keep that up.

MOLESKIN: We mosey’d to the sand volleyball court right away and a little realization amongst the PAX set in that we were all about to get real sandy.  As soon as SSH started there was some groans and laughs as we learned how different this workout would feel on the uneven sand.  The bear crawls quickly were not a PAX favorite to at one point Icebox yelled “Did you think about this at all when you wrote this workout down?”. At  the end of the workout came all the mumble chatter about how to remove the sand without getting all over the PAX cars and houses.  YHC is wondering if any of the PAX actually used a hose as mentioned.  Also, Tclaps to resident DJ Icebox for the spring break playlist that brought back a lot of memories.

 

Announcements

  • F3 golf tourney oct 10th (or the 3rd)
  • Grow Ruck San Antonio
  • F3 10 year in January
Posted on

Harbor 8/21

 

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, F150, Plus One, Classified, Jazzercise, 
QIC: Isaiah

AO: The Harbor
F3 DISCLAIMER & WELCOME: YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:
Run to a random field from our meeting spot

THA THANG:


10 Merkins, 10 penguin crunches, 10 Merkins, 10 Merkins,  10 little baby crunches, 10 Merkins

Run to a pavilion to grab a bench, 10 dips, 10 incline merkins, 10 dips, 10 incline merkins, 10 dips

Mosey to our American Flag, 10 merkins, 10 Floor Wipers (many people liked this one), 10 merkins, 10 reverse crunches, 10 merkins, 10 “scrambles” is what I call them some others may call it a “Makhtar Diayes”

Mosey back to random field – 10 Merkins, 10 penguin crunches, 10 Merkins, 10 reverse crunches, 10 floor wipers, 25 Jumping Jacks, 25 imperial storm troopers, 

Mosey back to American Flag, 10 merkins, 10 penguin crunches, 10 merkins, 10 floor wipers, 10 merkins

 

CIRCLE OF TRUST/BOM:
Asked the Lord for us to be free from any anxiety or barrier that we are facing or will face for the day.  Thanked God for every man in this Pax to have a great day.

MOLESKIN:
Alright Alright started off with stating how much he thinks the Q should get the Pax to run in the beginning and be away from the meeting spot.  I didn’t have a strong opinion about it and he kept talking so just decided for us to all start running.  We chatted about how YHC dodged a car from the previous workout and how we are glad there are not any cars by to be a threat to our lives.  Found Alright Alright’s coupon that was left behind from the workout Wednesday because it was covered in ants.  He did return later that day to pick up his coupon, thankful no one had a desire to take that random block in a field.   During the workout YHC has some fun commentary about dips “when I dip you dip I dip”  “OYO and saying Go – yo”and my struggle to say Makhtar Diayes so making the impromptu decision to name it the scramble.  Feel free to call it the scramble in your workouts as well.

ANNOUNCEMENTS:
1. F3 10 year anniversary Jan 15th
2. 2.0 Workout Saturday morning 9am Burelson Park

Posted on

F150 3rd Anniversary

#backblast

COUNT-OFF & NAME-O-RAMA

PAX:Pow Pow, Oatmeal, Isaiah, Slushii, Lil Smokey, Classified, Alright Alright, Chairman Mao, Double Pane, Sound Machine, Draper, Stingray, Plus One, Oo-De-Lally 

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

36 SSH, 36 IST, 36 SSH, 36 Grass pickers

THA THANG:

Ring of fire burpees 4 rounds

Rd 4 Snowflake plank while waiting

Mosey with Coupons to field on other side of pool

2 Rounds

Arms

·       Manmakers x5

·       Overhead press x10

·       Curls x15

·       Skull Crushers x20

Hold Squat with Coupon until all in.

Abs

·       Vup x5

·       Elf on a shelf x10

·       American Hammers x15

·       LBCs x20

Cusack until all in.

Legs

·       Lunges x5

·       Lt Dans x10

·       Calf raises x15

·       Squats x20

Plank until all in.

Mosey back to flag

MARY:

Coupon Growing Pains IC x30 (LBC, BBS, American Hammers, Flutter Kicks)

Snowflake Plank

CIRCLE OF TRUST/BOM:

MOLESKIN:

A simple invite is all it takes to get men out. Don’t let that little voice deter you extending an invitation. All it took for me was someone inviting me to come workout with men and it peaked an interest for me to check it out. Since then I have been hooked by the fellowship, fitness, and faith. Great job today men and looking forward to where we are headed!

ANNOUNCEMENTS:

1.     F3 DFW Golf Tourney talk with Ultra.

2.     GROWRuck moved to April 9-11, 2021

3.     Happy Hour this Friday

4.     2.0 Workout following Siesta’s VQ at 9 AM.

Posted on

Wheel of Death…how many V ups?

COUNT-OFF & NAME-O-RAMA

PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

IST ICx20, SSH IC x12

 

THA THANG:

Mosey to front of the school parking lot

 

Catch me if you can (length of the parking lot)

10 merkins

Lt. Dans

 

Mosey to B Field

PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.

 

Squats

Diamond Merkins

Merkins

Carolina Dry Docks

Mountain Climbers

Mountain Climbers

Plank Jack

V-ups

Carolina Dry Docks

Wide Merkins

SSH

Diamond Merkins

Mountain Climbers

V-ups

American Hammers

Uptown Crunch

V-ups

SSH

Squats

American Hammers

Merkins

V-ups

American Hammer

Rugby Situps

Carolina Dry Dock

Arm Circles

Plank Jacks

 

Mosey back to the flag

 

MARY:

All in the workout

 

CIRCLE OF TRUST/BOM:

Reach out to men and get guys back out.

 

MOLESKIN:

The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15.  20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.

 

ANNOUNCEMENTS:

 

Posted on

The CATS of Lake Highlands, June 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Stingray: 20, 19, 18, 17.25
F150: 20, 19, 18, 17.25

MARY:

CIRCLE OF TRUST/BOM: