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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 

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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. 
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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! 

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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

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F3 Goes Goggins for the 4x4x24

Date – 2/3/2021
Weather –  48° and clear skies

Count-off & Name-O-Rama:
PAX –  Avril, Arrrggggghhhh, and Sex Panther
QIC –  Rump Roast
AO – Coffee Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
Not today

The Thang:
David Goggins Workout
– SSH’s (10mins)
– Nickles & Dimes (10mins)
– Burpee Test (10mins)
– 10x SSH into 10x Merkins (10mins)
– Unassisted Situps till time
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
Goggins says music is a distraction and won’t be there when you need motivation while doing chin-ups, gripin’ ropes, with a chain around his neck – Self Motivate

Moleskin:
T-claps to Avril as I think he was the only one that made it thru the 10mins of SSH’s without stopping! He truly pushed me to do more. There was some bellyaching, but overall it was a beautiful morning, and 4 men getting better.  Also, T-claps to our boy Sex Panther for getting back out there and embracing the suck with his fellow brothers.  We’ve missed you and glad to have you back. Now, where are those official F3 scales at?!?! LOL

ANNOUNCEMENTS:
1. F3 Golf 
2. 4x4x24 – see Special Sauce
3. Patriot challenge – see Rump Roast
4. TID 18k
5. GrowRuck San Antonio
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Second Choice Thursday – Time to be a Man!

Date – 1/28/2021
Weather – 31 degrees

Count-off & Name-O-Rama:
PAX –  Aaarrrggghhh, Agnes, Big Tex, Slushii, & Sound Machine
QIC – Dfig
AO – Burleson Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
13x SSH
13x IST
13x Hillbillies
13x Veggie Pickers

The Thang:
Native American Run around park then mosey to field
 
4X40’s Wind Sprints
 
Sets 1 & 3
13x Bonnie Blairs + 1 to grow on
13x Bobby Hurleys
13x Apollo Onos + 1 to grow on
13x Jump Knee Tucks
13x Squat Jacks
 
4X40’s Wind Sprints (between each set)
 
Sets 2 & 4
13x Superman Merkins
13x Carolina Dry Docks
Merkin Clock (on curb, at 12 position – 5x Irkins, at 3 & 9 – 5x unbalanced merkin (one hand on curb and one hand on ground), at 6 postion – 5x Derkin
13x Roof Raisers
13x Wolverines (10x in set 4) 
 
Extra Credit Set
13x Mike Tysons
13x Monkey Humpers
 
6X40’s Wind sprints (for a grand total of 22 – 40’s or 2 miles)
 
Mary
13x J-Los
13x E2K plus 1 to grow on
13x Dying Cockroach
1:13 Plank Hold
 
Circle of Trust (CoT):

YHC prayed us out

Playlist:
None today

Moleskin:
It’s my son’s (F3 Name- Meow) birthday and wanted to honor his big day and entering the  teenage years with a “manly” workout.  Not a ton of mumblechatter other than some grumbling due to the myraid of sprints and hatred of the Wolverine (Burpee – Merkin, peter, merkin, parker, merkin, jump up).  Also Sound Machine has all the toys and the glow in the dark football was fun to throw around pre and post beatdown.  Was some discussion of  Bleep skipping and Rump Roast’s fartsacking after a HC (weird to see Slushii solo in the suburu). I guess he didn’t want a perfect week afterall! Slushii is still on target.  Overall great day, chilly day but the wind sprints made us forget about it quickly. 

Announcements:
CSAUP, Independence Day, Patriot Run, Grow Ruck

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Rump & Co. With DJ Icebox Take Over Lindsley:

Date – 1/29/2021
Weather – 40° and clear skies

Count-off & Name-O-Rama:
PAX –  DJ Icebox, Slushii, Oatmeal, Classified, Siesta, Big Tex, Agnes, & Swiper
QIC –  Rump Roast
AO – Lindsley Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
21x SSH
15x IST
10x Veggie Pickers

The Thang:
– Run a warmup lap
5 Rounds of: 
– 25x SSH’s (SC)
– 20x Squats (SC)
– 15x Burpees (SC)
– 20x Merkins
– 25x Mountain Climbers
Sprint/Run the field and Bear Crawl back in between rounds

I’ll be honest, after the 5 rounds, all the rest was “on-the-fly”. We ran another lap, did some “Beee-inth” work and Mary to wrap it up.
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
fail

Moleskin:
Right off the bat, YHC heard mumble chatter about the amount of running. To be clear, while I’m not great at running, and it’s not my favorite thing to do… I’m trying to get better at it and believe I do a fair amount of running at most of my Q’s.  SO don’t be surprised when you show up to a Rump Roast beatdown and there’s running.  I asked the DJ Icebox for a “war” playlist and have to admit I should have elaborated what my “vision” was because the playlist was a turd floater for sure! 

There was lots of talk about Special Sauce not being there. Classified was so worried that it wasn’t like Sauce, he believed we should send a search party. “I don’t expect this from him”, Classified exclaimed at one point. Overall it was a great morning and start to the weekend with a group of guys I could not be more proud to be a part of. 
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Monday at Germany

Date – 1/25/2021
Weather – 68 degrees, windy, and poured down rain. The definition of The Gloom!

Count-off & Name-O-Rama:
PAX –  Dfib, Cougar Bait, Bleep, Slushii, & Sound Machine
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
20x SSH
15x IST
10x Veggie Pickers

The Thang:
Mosey 1x lap around the track
At the wall/bench:
12x Erkins
12x Prisoner Squats
12x Step Ups
12x Derkins
 
Ran half lap
Sprinted across muddy field back to wall/bench
Another round of 12 minus the step-ups
 
Mosey to Tennis courts
 
Partnered up for B.O.M.B.S.
  50x Burpees
100x Overhead Claps
150x Merkins
200x Big Boi Sit-ups
250x Squats
 
Finished up with a few minutes of Mary. 20x LBC’s and I let Slushii give us some J-lo’s to finish it.
 
Circle of Trust (CoT):

YHC prayed us out

Playlist:
None today

Moleskin:
Pretty normal day for the most part, I hear Dfib comment on the lap that we’d already done more running than he expected. Then the rain started and while it was fairly steady it wasn’t too bad until the Big Boi Sit-ups. Not only was there water standing on the tennis court by that time it start coming down in buckets. Everyone seemed to have a good time and I heard Slushii report he got 3mi. I got 2.72 so a pretty good day. 

Announcements:
A lot!

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Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

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Merkins & Wind Sprints… Please!

Date – 12/30/2020
Weather – 60° & a light rain/drizzle

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

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
20x SSH (DC)
18x NC Groiners (OYO)
14x IST (DC)
10x Veggie Pickers (DC)

THA THANG:
Capoot WOD F3 Style
100x Merkins OYO (pick up the 6 or do 4×4’s)
4x 40yrd Sprints

75x Merkins OYO (pick up the 6 or do 4×4’s)
6x 40yrd Sprints
 
50x Merkins OYO (pick up the 6 or do 4×4’s)
8x 40yrd Sprints
 
25x Merkins OYO (pick up the 6 or do 4×4’s)
10x 40yrd Sprints
 

MARY:
You-Call-It
Slushii – 10x Box Cutters
Ina – 15x Rugby Sit Ups
Rump – 12x Big Boi Sit Us
LBC’s till time

CIRCLE OF TRUST/BOM:
Slushii prayed us out

MOLESKIN:
A week or so ago, I believe Sex Panther had us team-up and run old fashioned wind sprints. Running isn’t my strong suit so I thought this would be a good one to build on that. I also enjoy tweaking these Hero WOD routines to fit an F3 workout and honoring guys that go out serve us so that we can have the freedom to get up and do this.  I would say the pax didn’t enjoy the Merkins as much as I hated the running. As with 40yd sprints in football practice, I appointed Ina to keep us honest and if we weren’t all giving 100% all the way thru to make us repeat. Luckily, we all pushed hard and didn’t have to do any extras. I’m pretty quick when I know how far I’m going… For an old guy!

ANNOUNCEMENTS:
F3 Golf, blah blah blah, F3 10yr delayed. Blah blah blah
Oatmeals NYE “Thing” 
CSAUP 4x24hr Comming up in Feb???? I think…