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Hahbah 4/30/21

#backblast Hahbah Friday 4/30/21
 

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Bleep, DFib, Jobu, PowPow, Rump Roast, Silent Bob, Slippy, Slushii, Stingray, Trash Panda
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16
IST x 15

THA THANG:
Mosey to parking lot behind playground.

Dora w/ P1 running a lap around the parking lot, P2 completing exercises.
50 Parker Peters double-count
100 Bonnie Blairs single-count

Indian run on trail to playground at backside of park.

Lazy Dora w/ P1 completing 12 dips and 12 box jumps, P2 doing Mary.
3 rounds.
Mary for 1st round was flutters, 2nd round reverse crunches, 3rd low Dollies

Mosey to NE corner of park, corner of Fieldcrest and Church.

Partner up, Vacuum Cleaner x 2 (each PAX) across the street and back. Keep that core tight!

Mosey back to tennis courts.

Painting Noah’s Ark – split up into 4 groups, each group completes 4 animal crawl paint the lines in a rotating fashion. Like 4 corners but with paint the lines.
Bear Crawl, Crab Walk, Duck Walk, and Frog Hop

Some 8-count bodybuilders, mountain climbers, & other interspersed.

MARY:
Throughout.

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Good time today. Thanks to all the PAX for showing out and welcoming YHC back to Q’ing.

H/t to Jobu for bringing the Chicken Alfredo, all PAX carb-loaded up 5 minutes before kickoff. This gave many of the PAX incredible energy and strength. Supermen out there. And only one chunder.. YHC will let you guess who.

Trash Panda was unfortunately a couple minutes late, incurring 20 penalty burpees. Meanwhile, the rest of the PAX did flutter kicks. This brought loads of mumblechatter.

Rump Roast brought an upbeat positive attitude today, even thanking the Q for pushing his limits instead of cursing him. A shocking change of heart.. will it last?!

Silent Bob was happy to “see the other side of the park.” Not necessary to get a good workout to leave the immediate AO, but definitely can be a good change of pace :).

Rain mostly held off. Prayed to get better and use our gifts for good.

Everyone stayed after for some 2nd F. The glue, baby!

Happy Friday.

ANNOUNCEMENTS:
1. AA’s bday party this weekend
2. McKinney Launch
3. Carry the Load Memorial Day
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Beef 101 w/ Rump & Co. | Launch of Something New (The Shops at Park Lane)

Date – 4/27/2021
Weather – 68° and a little windy

Count-off & Name-O-Rama:
PAX –  Sally, Arrrgggghhh, DFib, Oatmeal, Trash Panda, Sweet Baby, Bleep, Slushii, F150, Sound Machine, & Alright Alright
QIC –  Rump Roast
AO – The Shops at Park Lane
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
SSH x20
IST x20
Veggie/Cotton Pickers x10
Bat Wings x20 (forward arm circles, backward arm circles, overhead claps, seal claps, and moroccan night club)
 
The Thang:
Beef 101
 
B.o.m.b.s – Partner up P1 runs up the stairs while P2 does exercise 50xburbees/100xOverhead presses/15xMerkins/200xBigboi Situps/250xSquats
 
Eleven’s – Up the stairs / Down the ramp Squats & Jump Squats
 
Elevated Lazy DORA – 100xMerkins/200xLBC’s/300xSquats with a twist, in between each set both partners ran up 2 levels of stairs and down the parking deck for a “loop:
 
Free Time – 10 x OYO Burpees/ 10x DC IC Erkins/ 10x DC IC Clay Makers (each leg)/ 10x DC IC Dips / 10x DC IC Derkins /10x Box Jumps OYO / 10s DC IC Knee’s to Chest
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None

Moleskin:
While I may never be an Army Ranger… I AM one meat slingin’ son of a beep test! 11 men joined me this morning to explore the AO, Shops at Park Lane. The parking was nice and easy at 0524; we all meet up in front of the Starbucks. F150 waits to tell me last night at 930pm that his CG insider advised him they could be back on the property… Good news right, then he tells me they HAD to get permission. So I’m a little freaked we may get the boot. The warm-up was just long enough for the security guard to get bored watching us and for Alright Alright to start moanin’ and groanin’ about us staying in one place for our entire 1st workout. Also, some friendly debate about YHC’s arms not hurting because I didn’t do the Murph yesterday. to which I replied that it was voluntary and I didn’t want to do it. I stand my ground, I’m grown and don’t have to do it!

We then moseyed down to the stairs for an elevated learning session. I’ll be working on the Beef 101 class throughout the summer to get it just right.  We started with B.O.M.B.S which for time, I Omaha’d into BOMB. It quickly drew a few mean mugs and side-eyes, along with some mumbles which I took as a good sign. At the top of the stairs, you could see the CG crew in the Whole Paycheck parking lot. Noticing we were getting short on time I called it, as I was realizing bombs took way too long. I skipped Elevens altogether and sort of combined them it Elevated Lazy Dora. Also drawing moans and groans from the crowd. Again we cut it a little short to head back for “Free time”… I had a planned surprise but the drone pilot I found out later fell asleep. Before I could call the exercises some of the crew decide to just sit down and chill. AA was keen enough to point it out so we all did 10x burpees. I got lots of feedback that this was a good one and I know I was smoked. I expect to see each and every one of you men/leaders take some time to Q at this new spot! There are tons of places to see

Back at the launch, we used some benches to pull off a quick Dirty McDuce knock-off, some Mary, and called it a day 

Announcements:
Bunch of stuff I forgot & F3 Golf!

Ok, I remember some:
McKinney Launch is this Saturday
Carry the Load at Reverchon Park (I believe 29Man into 30May Saturday to Sunday)
A party that’s M and 2.0 approved this Saturday afternoon at Alright Alrights place in the yard

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Back blast – 04/21 – The Hahbah Failya

COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Oatmeal, Silent Bob, F150, Jobu, Trash Panda
QIC: Agnes

AO: The Hahbah
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

SSH x 15

Veggie Pickers x 15

IST x 15

THA THANG:
YHC had a plan, and it just spiraled out of control once Trash Panda showed up 3 minutes late, to which all PAX paid 3 penalty burpees.

Mosey over to the parking lot behind Lake Highland HS

Jacob’s Ladder (mistakenly called Dora by YHC) 5 burpees, 1 double count lunges … running across the parking lot

Took a page out of Trash Panda’s book and ordered an Indian Run from the parking lot to the trail behind Lake Highlands, all PAX finished strong and kept moving (shout out to Phelps)! 

Moseyed over to the Tennis Courts for an actual Dora: 2 teams of 2 PAX and 1 team of 3 PAX completed 100 squats, 200 merkins and 300 LBCs (150, 300 and 450 for the team of 3) running all 4 tennis courts. 

Had some time left so had to hit YHC’s favorite and bear crawl 2 tennis courts … crawl bear back. 

Moseyed back and finished with some quick Mary

MARY:
JLos x 15

Heels to Heaven – OYO until time

CIRCLE OF TRUST/BOM:
Name-o-rama and YHC prayed us out and thanked god for continue to push us all to keep getting better and stronger each day as well as asking the Lord to bring us together as one nation no matter our differences and continue to cherish our existence here.

MOLESKIN:
Not much mumblechatter throughout the workout, but at first it was a like head shaking at YHC failure to figure out how to do a workout with odd numbers … YHC folded under pressure and just went truly live with it. YHC truly forgets how long of a run that Indian Run can be.  Some mumblechatter was had on the Tennis Courts as Jobu was flying around like a mad man. After the workout Slushii informed YHC that the PAX ran 3 miles … how about that for a Westside led workout? 

Also, Slushii wore his chin condoms.

ANNOUNCEMENTS:
F3 GOLF; GROW RUCK … all the time … everywhere; Carry the Load coming on Memorial Day, 

 

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Post GrowRuck Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Dfib, Pow Pow, Sound Machine, Stingray, Phelps, Big Tex, Slushii, Silent Bob, Icebox, Cash (Pax from Katy), Scott Friend (FNG), Tyler Zoz (FNG)
QIC: Jobu, Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x20; Pickers. x.20

THA THANG:
Group 1: Carry Coupons around outer loop 2.5 laps in 20 min. Penalty burpees for not finishing.

Group 2: Split into groups of 4. Starting at home plate each group must have one person performing lunges with sandbag while the rest of the pax bear crawling alongside. Group must go all the way around the entire field and stop at every light post and perform 100 merkins as a group. Once back at home plate group must perform 200 dive bombers. The sandbags were not aloud to touch the ground at any point in the workout.

MARY:
Penalty burpees x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was ready to exchange his Q for another day because of his recovery from Growruck. Oatmeal talked him into co-Qing so we could share the lessons we learned with the group. Most of the complaining came from the soreness of the Pax who attended GrowRuck 2 days before. 

ANNOUNCEMENTS:
1. All future GrowRuck events

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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:

 

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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

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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.

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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

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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?)

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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)