A Little at The Harbor

COUNT-OFF & NAME-O-RAMA

PAX: Sound Machine, Stingray, Trash Panda, Swiper, Silent Bob

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

12 SSH, IST, daisy pickers, annies

THA THANG:

Mosey to front of school. Split into two teams, one pax runs the course and exercises while others do exercise.

Rd 1 – Merkins, E2K (both sides), Nipplers X10 ( PAX waiting hold Al Gore)

Rd 2 – Burpees, American Hammers, Rocky Balboas x10 (PAX waiting do Plank Jacks)

Rd 3 – Carolina Dry docks, Alternating Shoulder Taps, T-Merkins x10 (PAX waiting do Squats)

Rd 4 – Lunges, Outlaws, Gorilla Humpers (5 monkey bumpers with Gorilla Jump) x10 (PAX waiting do Hello Dollies)

 

Mosey to Tennis Courts

Motivator long to short

MARY:

12 Yeahs, Box Cutters, LBCs

CIRCLE OF TRUST/BOM:

We are influencers in some sphere of influence we are in, whether at home, work, with PAX, or friends. How are you influencing in a positive direction or in a negative direction, F3 is about male leadership and we must be aware we are always leading and someone is always watching us lead. Not watching a creepy way…kids, friends, co-workers, and so on.

MOLESKIN:

 A LOT of soreness and discussion about the number of bear crawls the day before at SCT, causing some modifications for the group. Over all a great morning with the men of The Harbor.

ANNOUNCEMENTS:

 

Willie Mays Hayes Spring Training Workout

 

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Mosey to track

15 Side straddle hops

15 Imperial storm troopers

THA THANG:

Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 

 

MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks

 

CIRCLE OF TRUST/BOM:
YHC prayed us out and asked for strength and endurance for the rest of the week.

MOLESKIN:
Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.

ANNOUNCEMENTS:

1. Growruck
2. Memorial Day event

Torturing Rump Roast at The Harbor

Date: 3/24/2021
AO: The Harbor
PAX: Trash Panda Harrison Coffman Benjamin James Bolin Bleep Rump Roast Icebox Dirtbag Meatball Special Sauce Slippy Jobu F150 Stingray Avril Big Tex Armpit Gold Digger adam visosky
QIC: Your Humble Correspondent
WARMORAMA:
Mosey to parking lot by football field. Burpee rule in effect. 6 burpees.
Side Straddle Hops x15
Imperial Storm Troopers x15
Merkins x10
THA THANG:
Mosey to Trail
Burpee Penalty x10
Mountain Climbers x10
Start over because form wasn’t good.
Mountain Climbers x26
Mosey up trail
Burpee Penalty x27
Side Straddle Hops while you wait
Mosey to church
Burpee Penalty x10
Plank Jacks x10
Mosey to CUL-de-sac #1
Burpee Penalty
T-merkins x10
Mosey to CUL-de-sac #2
Burpee Penalty
Hand Release merkins x10
Mosey to CUL-de-sac #3
Carolina Dry Docks x10
Mosey to CUL-de-sac #4
Burpee Penalty
Some other exercise
Mosey to tennis courts
Burpee Penalty x14
Partner 1: begin bear crawl suicide
Partner 2: run across all courts and back twice
Flapjack and Repeato until time is up
Mosey back to launch.

LGN Invitational 21

COUNT-OFF & NAME-O-RAMA:

PAX: Slushii, Alright Alright, Slippy, Ina, Draper, Rump Roast, Classified, Teasip, jobu, Whoops, Oatmeal, Big Tex, Dfib, Siesta, Nicky Roth, Splash, Trey (FNG), Boggle, Ant-man

QIC: The Chairman

AO: Burleson Park

F3 WELCOME & DISCLAIMER: Given…obviously

WARM-O-RAMA:

Side Straddle Hops x 12

IST x 12

THA THANG:

Burpees – 100

Deep Squats – 100

Burpees – 100

Wide Grip Merkins – 100

Jump Squats – 100

LBCs – 200

Ski Abs – 100

Nipplers – 100 or Little Man in the Woods – 150

Mountain Climbers – 100

Heels to Heaven – 100

Dollies – 200

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Burpees – 100

Shoulder Raises – 200

Carolina Dry Docks – 100

Monkey Humpers – 100

Russian Hammers – 100

Burpees – 100

MARY: Didn’t make it

MOLESKIN:

A month ago old man winter decided to intervene in the personal improvement project that is the LGN invitational. YHC was not deterred and even received song refs from Avril who decided to skip 🪦.

In the 6 am group, only AA had a strong idea of what we were doing. Other pax were like, “something, something fitness test”. YHC decided to mix it up this year with two changes, remixed exercises and doing the runs on top of the parking deck.

Mumberchatter was varied thoroughly the workout. Proper Wiping technique was discussed and an article was shared internally to ensure all pax practice good hygiene. Pax also debated YHC’s scientifically backed method of counting down reps vs. counting up reps. Got to trust the science.

Ina shared his daughter was disappointed more Kpop groups didn’t win the Grammys. YHC was surprised people still watch the Grammys but did include two Blackpink songs in the playlist, which lets be honest is more important than a Grammy.

Slippy wanted to know if I found the playlist on a iPod shuffle that was on the ground. I did not but I did find some of them from an old playlist from high school which is kind of the same.

Draper decided to pull an Antman / YHC and show up after the workout started but promised to make up for it by writing an autobiography detailing his Mad Men / advertising days.

6am PAX also discussed how crushed 7am pax would be when they showed up and saw the workout, answer… pretty crushed. Especially the burpee squat burpee Merkin starter #GetSome.

Quality of Perfect Weeks was discussed with strong shade thrown at Sex Panther’s perfect week. Which with must be answered with a savage workout.

YHC thanks everyone for coming out especially new Pax who probably hoped for an easier workout.

ANNOUNCEMENTS:

Grow Ruck

Backblast – Lindsley Park 3/19/21

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Gummy Bear, Gusher, Sex Panther, Big Tex, Oatmeal, Alright Alright, Special Sauce, Stingray, Rump Roast, Classified, Agnes, Avril, D Fib, Slushii, Gold Digger, Trash Panda, Draper, Coach K, Ant Man
QIC: Armpit

AO: Lindsley Park

WEATHER: 45 degrees Fahrenheit with a light breeze.
F3 DISCLAIMER & WELCOME: Given (to the best of my ability)

WARM-O-RAMA:
Side Straddle Hops x25 in cadence

Imperial Storm Troopers x20 in cadence

Veggie Pickers x15 in cadence

Mosey 1 full lap around Lindsley park

THA THANG:
Step Ups on bench x8 per leg

Derkins x10

Claymakers x8 per leg

Tricep dips on bench x10

Run 1 lap full lap around park

*Repeat the above 3 more times for a total of 4 rounds

Mosey to bottom of Santa Monica Drive

Run backwards up Santa Monica to corner of Blair, Plank Jacks x15.

Run forward up Blair toward corner of Santa Fe Ave. Squats x15

Run backwards down Santa Fe to Tenison. American Hammers x15

Run forward down Tenison to Santa Monica. Merkins x10

*Repeat until time is called

MARY:
Penguin crunches x20

Freddie Mercurys x25

Merkins (with tight core) x10

CIRCLE OF TRUST/BOM:
Grateful for the opportunity to lead this group of men through a grueling full (but mostly lower) body workout. Humbled by the amazing turnout. QIC made a point to acknowledge the breath and the life that it provides, giving thanks for our breath as a regulator and its ability to allow us to work out and push our bodies. YHC prayed for these men and their families, thanked Him for this beautiful morning and the chance to come together as a community and lift each other up to be better men.

MOLESKIN:

Great showing for the VQ! Ah yes, and the rare Kotters and VQ combo! YHC finally pulled himself out of the fartsack and back out to lead a strong group through a grueling and action-packed Q. The westsiders not only showed up to run, but they crushed this thing (albeit not without some complaining). Rump Roast continued his streak for a perfect week (nice work, Rump!), while the PAX graciously jumped in to help YHC when needed. Overall a great workout and a fun time. Enjoyed some cold beverages to wash down the beatdown and start off the weekend right.

ANNOUNCEMENTS:
1. San Antonio Go Ruck

2. F3 Golf (will it happen?)

3/11/2021 Burleson Park

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Bleep, Broadway Joe, Classified, Sex Panther, Slushii and Ultra
QIC: Aaarrrggghhh

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Meh, not liable.

WARM-O-RAMA:
SSH, Hillbilly, Veggie Pickers and Good Mornings

THA THANG:
Two full pull-ups, four hand-release merkins and six squats x 5

Mosey to tennis courts and paint the lines, both courts/sides

Two full pull-ups, four hand-release merkins and six squats x 5

Scuttle crab across both courts stopping at each line for Lance Armstrongs x 3/flip repeat

Two full pull-ups, four hand-release merkins and six squats x 5

Suicide sprints across both courts starting long

Two full pull-ups, four hand-release merkins and six squats x 5

Crab walk across both courts with two WWI sit-ups at each line and lunge back across

MARY:
Rugby sit-ups, uptown crunch left/right, lbc and heels to heaven

CIRCLE OF TRUST/BOM:
Thankful for having the ability to get up and work out with such an amazing group of men

MOLESKIN:
Beautiful morning. Started with some Dwight Yoakam for the warm up but flipped the switch to some 90’s/early 2000’s rap. Thank you for the PAX help. Asthma got the lung capacity not at full strength so relied on them to help count off most things. Made sure we did the exercises right with two full grown ass men pull-ups, the hand release merkins and squats with fist on chin and elbows touching knees. Slushii might or might not have been called out. Promised a low cardio day and don’t think that promise was broken. 

ANNOUNCEMENTS:
1. San Antonio Go Ruck
2. F3 Golf (but seriously) 

The Balboa… With a Side of Burpees

Date – 3/04/2021
Weather – 50° Moon still out and clear skies

Count-off & Name-O-Rama:
PAX –  Broadway Joe, Alright Alright, Aaaarrrrgggghhhh, Pow-Pow, Plus One, Agnes, Coach K, Classified, Sex Panther, Sound Machine, Ina, Sally, and Slusii & Bleep  decided to show up about 0600!
QIC –  Rump Roast
AO – Burleson Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
SSH x20 (IC, DC)
IST x20 (IC, DC)
T-Merkins x20 (IC, DC)
Burpees x20 (OYO)
 
Mosey to the fountain = Burpees x10 (OYO)
Mosey to top of Dallas Hall steps x20 (OYO)
 
Burpees x50
American Hammers x100 (DC)
Lunges x150 (DC)
Big Boi Situps x200
Overhead Press x250
Air Squats x300
  
Mosey back to start
 
Circle of Trust (CoT):
 YHC prayed us out

Playlist:


Moleskin:

What a way to celebrate… Yesterday way my 18th wedding anniversary and I decided to take it out on the PAX! (Joking, I’m a very lucky man to have an amazing wife that’s put up with me for as long as she has. Hoping I’ll grow up eventually)

Anyway, while I was STOKED to get Sally back out even if it was just a guest appearance, I was let down that my man Special Sauce and the #subarumafia were all MIA.  Was a ton of mumble chatter during the warm-up to the point I really don’t know how many IST’s we really did… Did anyone actually count?

I had planned to do 50 total OYO Burpees by the time we started the Balboa but, saved the last 20 for the end before we moseyed back to the start. There was some grumbling from AA that the double count lunges was a little too much. So once he was done with all of them I Omaha’d to move on to the Big Boi Sit-ups. I think that was about as far as we got before time was up. Slushii & Bleep FINALLY showed up at like 0550 or some where really close to the end but, honestly I was just glad to see them. More than I can say for someone…. 

Overall, it was a great turnout, I believe a record attendance for 2ndCT. Way to push yourself men. Thank you all for making me a better version of me.  

Announcements:
Texas Independence Day 18K – March 6th
GrowRuck Alamo – April 10th
F3 Golf 

Coffee 3/3/21

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Ina, Sex Panther, Sound Machine and The Gambler
QIC: Aaarrrggghhh

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Check

WARM-O-RAMA:
SST, IST, Veggie Pickers, Slow side lunges & Good Mornings

THA THANG:
ran around the neighborhood and did the following:

  • T-merkins x 20
  • Burpees x 11
  • Knerkins x 21

made our way back to coffee park to partner up for a DORA

  • Bonnie Blair’s x 150
  • American Hammer x 100
  • Nolan Ryan’s x 50 (both sides)
  • Kraken Burpees x 25

slight jog back to the soft top and finished up with the following: 

  • Turkish get-ups x 12
  • Revers crunch x 12
  • Indian run bear crawl x 2 rounds
  • Uptown crunches x 12 each side
  • Mountain climbers x 25
  • Plank jacks x 25
  • Heels to heaven x 25

 

CIRCLE OF TRUST/BOM:
Continue to pray for our doctors/nurses and hope the nation can continue to heal with each other. 

MOLESKIN:
West side was thin this AM but can only assume they are just resting to give it all they got at a 2nd Choice  workout with the one and only Rump Roast. The legs are feeling a little sore but really glad the audible is ALWAYS in the back pocket and switched the Bonnie Blair’s to single count vs double. Thankful for you guy in F3 that make this so fun. Can’t recall any mumblechatter that I haven’t enjoyed with F3. 

ANNOUNCEMENTS

  1. F3 Golf
  2. TID 18K this weekend 3.6.21
  3. San Antonio Go Ruck
  4. Last chance to donate for fundraiser Agnes is working on. Even the little stuff counts. 

F3 Deck – Joker’s Hot

Date – 2/24/2021
Weather – 65° and clear skies

Count-off & Name-O-Rama:
PAX –  Willie Loman Lifeboat from Atlanta, The Gambler, Sex Panther, Bleep, Slushii, and Sound Machine
QIC –  Rump Roast
AO – Coffee Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
F3 Deck and running
Moseyed to the Southeast corner of the park at Turtle Creek Blvd. and Villanova St. for the first round. 
 
Rules:
PAX pics 2 cards. 1st has the exercise. 2nd card is the number of reps. 
Number card = number +10reps
Face card = 25reps
Ace’s = 100rep
Joker’s Hot = Automatic 50x Burpee’s when seen. Regardless of order
 
We did 1-2 draws at each intersection and then moseyed in between blocks. On the last block south, we started with a Bear Crawl for approx 3/4 a block. Then the last block upon getting back to the park we lunge walked. 
 
Finished by running back to the soft top with exactly 6mins left for PAX You-Call-It-Mary. 
 
YHC started it off: 
20x LBC’s DC IC
20x Big Boi’s SC OYO
Lifeboat – 15x Carolina Dry Docks (I didn’t really think this was an ab exercise but, didn’t mention it)
Slushii – 15x J-Lo’s DC (imagine that!)
Sound Machine – 15x Dead Bugs
Bleep – 15x Homer to Marge
The Gambler – 15x Box Top Cutters 
 
Circle of Trust (CoT):

YHC prayed us out

Moleskin:
Life Boat came strolling up from the dark and Slushii and I both thought for a second it was Ultra. AS he got closer we bot could tell it wasn’t but could tell neither of us knew who it was. Bleep complained the whole time how awful Coffee Park so, I decided to go run towards Caruth. At the second intersection, Bleep pulls the Joker, 50 Burpees OYO boys! He cussed me the whole rest of the morning that the “deck was loaded”! Was it tho Bleep? I guess you’ll never really know…

There was enough time for some mumble chatter this morning yet, I felt like we kept it moving and the activity level was high most of the workout. The Gambler was like a wild caged animal running between blocks with a blistering Alright Alright-ish pace. I think it’s noteworthy that Sex Panther was late to the workout and left early due to clearing the mechanism!  

Announcements:
Texas Independence Day 18K – March 6th
Patriot Challenge – LOG YOUR MILES (ends Mar,01)
GrowRuck Alamo – Soon
F3 Golf – My personal favorite! 

Run it Back | Zach Tellier Hero WOD

Date – 2/20/2021
Weather – 30° and the sun shining bright! 

Count-off & Name-O-Rama:
PAX –  Teasip, Meatball, TikTok, DFib, & Sound Machine 
QIC –  Rump Roast
AO – Burleson Park
Disclaimer – Given 
 

Intro/ Warm-o-Rama: 
SSH x15 (DC,IC)
IST x15 (DC, IC)
Cotton Pickers x10 (DC, IC)

Mosey to the parking garage 
 
Tha-Thang:
Zachary Tellier WOD:
10x Burpees
 
Run to the 2nd level
10x Burpees  
25x Merkins
 
Run to bottom, repeat-O
The 3rd level
10x Burpees  
25x Merkins
50x Lunges
 
Run to the bottom, repeat-O
4th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
 
Run to bottom, repeat-O
5th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
150x Squats
 
Mosey back to launch

Circle of Trust (CoT):
YHC prayed us out

Playlist:

Moleskin:
This was the first time that I’ve finished this WOD, it took us about 70mins total and it sucked. I remember during warm-up Dfib was chatty to the point I almost stopped to do OYO burpees but let it slide knowing he was about to see plenty of burpees! I think at the first set of burpees, Teasip knew what we were in for. Just a few minutes in Sound Machine caught on to the pattern. Within just another minute or so Meatball gave me a direct “Fuck U Rump”!  Sound machine at one point sang a Fuck You Rump cheer/fight song. I consider it a win! T-claps to everyone there this morning for getting up and getting out here! Teasip helped push the pace, TikTok with the form to watch. It’s a true beatdown and everyone agreed to push thru another 10-15mins to finish the routine strong. Way to give it away men! #HIM’s