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 

Germany 3/1/21

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Bleep, Aaarrrggghhh, DFib, Sex Panther, Sound Machine, Special Sauce
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Burpee x 10 IC

Lap around track – NA style

Merkin x 15 IC

Lap around track – OYO

Monkey Humpers x 20 IC

Lap around track – NA style

IST x 25 IC

Lap around track – NA style

Squats x 30 OYO

THA THANG:
Cindy Crawford – AMRAP 10 minutes (5 pull-ups, 10 merkins, 15 squats, 20 LBC’s, 25 calf raises) to get the full body bikini ready

Mosey to Tennis Courts

DORA

JLo x 75

Lunge x 126 (single count)

Bat Wings x 200 (Overhead clap x 50, Seal clap x 50, 50 forward arm circles, 50 backwards arm circles)

MARY:
Penguin crunch x 10 IC

Uptown crunch x 10 IC (each side)

CIRCLE OF TRUST/BOM:
Push yourselves. Never give up. Keep trying.  

MOLESKIN:
Bleep started the nonsense of trying to exceed “700 cals” during the 45min workout. YHC took that as a challenge and started the PAX off with a bang out of the gate with burpees. The warmup consisted of a mile of running and 5 exercises increasing by 5 reps starting with 10. YHC heard the usual compliments of Rump Roast but after the second lap YHC didn’t hear any mumblechatter from Rump. Sound Machine stayed strong and didn’t modify but understood his limits. Good to have DFib and Aaarrrggghh back out there to keep the mumblechatter high. The #westside is happy to see the return of Special Sauce after a birthday beatdown over the weekend. The sexiest of all panthers, our very own Sex Panther, was back in the saddle again after getting some recovery rest. Quite a bit of mumblechatter about the playlist but was strange that everyone sang along the entire 45min. Special Sauce also made the recommendation that YHC make the playlist for the 6 mile ruck during TID18k. Watch out DJ Icebox! This wasn’t the beatdown we all wanted but it was the beatdown we all deserved.

ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April

3. F3 Golf

 

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

Groundhog Day!

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmills x10 IC

THA THANG:

Run a small lap to the north goal post across field, around the south goal post and back to pavilion

Complete the following:

Step up press x5 each leg

Curls x10

Squat Thrust x10

Man Makers x10

Run same lap around goal posts stopping at north end to do merkins x10

Repeato…because it’s Groundhog Day.

MARY:

Legs 6” holding block

Flutters 

Penalty man makers x5 since several PAX dropped feet to ground

Try again: Legs 6” holding block

Rosalita

Low dolly, relax

No blocks:

Heels to heaven

LBCs

Various planks to close out

IRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today.  Perhaps I should have warned PAX to take care of their Starbucky shoulders.  Following the shoulder comments were the complaints of back pain.  I can provide the number of a good sports chiro!  Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony.  YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today.  PAX were relieved until they figured out YHC was serious about holding feet at 6”.  Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer.  I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!

We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy! 
ANNOUNCEMENTS:

  • Patriot Challenge started yesterday.  Get signed up and log your miles!
  • 4x4x24 this Friday!  Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…

A Walk on the Wild West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Classified, Cougar Bait, D Fib, Rump Roast, Slushii
QIC: Teasip

AO: Coffee Park #west side
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x10, run a warm up lap

THA THANG:
3x5x5 (Pull ups, Swerkins, Squats)

Partner up, Partner 1 runs a lap while Partner 2 bear crawls a short lap. If Partner 2 finishes the  bear crawl lap, switch to crab walk. Flapjack and repeato until both Partners ran 2 full laps. 

Dirty McDeuce: Dips x12, Rugby Sit ups x12, Burpees x12, T Merkins x12. Run to largeish, bigish tree and back. 3 total laps.

Squats til time

MARY:
Done during McDeuce

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
A few F bombs on the Rump scale, especially during the bear crawl laps and burpees during the McDeuce. I’m sure there was other mumblechatter, but I forgot since I was delinquent with my BB. Sorry guys.

ANNOUNCEMENTS:
1. 4x4x24 next Friday-Saturday
2. TID 18K March 6 at 0700
3. GrowRuck April 9-10
4. F3 Golf coming soon

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

Backblast – January 14th, 2021 – Glencoe Park

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh Ant Man Bleep Big Tex Broadway Joe sound machine
Slushii
QIC: Agnes

AO: Glencoe Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH – 20
IST – 20
Veggie pickers – 15
Baby arm circles – 10 (front)+ 10 (back
Indian Run – 2 laps

Mosey with coupon to field

THA THANG:
Murder bunny across the field – sprint back and forth (can’t forget the coupon!) … murder bunny back

Coupon Carry/Mosey across the field, switching shoulders

Partner up (200 reps – 100 each alternating exercise with partner)
Bicep curls
Overhead shoulder presses

Coupon carry/mosey repeato

MARY:
WW1 x 12 double count cadence
Flutter kicks – 18 double count cadence
Dracula – 8 OYO
JLo – 16 cadence
American hammer – 12 double count cadence
Outlaws – 10 each way
Plank x 60 seconds

Burpee x 10 OYO to close out

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Morning started off cold but warmed up fast with the Native American run, which YHC was quickly reminded this isn’t KTT by other PAX (we may have run a mile today). YHC woke up at 3:00 AM and couldn’t fall back asleep so the ideas were flowing to get a little bit of cardio and some good coupon work in. Felt good to do Murder Bunnies again, but probably won’t feel good later.

ANNOUNCEMENTS:
1. INSERT
2. INSERT1 – Next Wednesday 1/20business casual/professional/interview clothing donations to splash
2- 4x4x24 CSAUP Feb 5-6 starting at 1900
3- TID 18k March 6 at 0700
4 – Grow Ruck April 8-10 in the land of Gregg Popovich
5- F3 golf

Glencoe “Name that artist”

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sound Machine, Aaarrrggghhh, Special Sauce, Gambler, Rump Roast
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 12 IC

Hillbillies x 12 IC

Cotton Pickers x 12 IC

THA THANG:
Mosey to tennis courts with block. Perform burpess until on of the PAX correctly names the artist of the song playing. 

The following exercises were unlocked once the PAX named the artist:

Song 1) 50 Merkins, 100 Squats, 150 LBCs
Song 2) JLo and Squat Jumps (7’s)
Song 3) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 4) Paint the lines forwards, Paint the line backwards
Song 5) Suicide – long to short, short to long – plank when finish
Song 6) 100 chest presses and 50 tricep presses (all with coupon)
Song 7) Sprints
Song 8) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 9) bear crawl court 1, crawl bear court 2, crab walk court 2, lunge walk court 1 (10merkins at the end of each court)
Song 10) PAX 1 – 2 laps around tennis courts, PAX 2 – hold plank with block on back, flapjack
Song 11) Freddie Mercury with blocks x 25, 50 squats, 75 curls (all with coupon)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Thankful for each man present and wisdom to make decisions going forward while fighting COVID and leading our family, community, state, and nation. 

MOLESKIN:
YHC and Rump Roast pulled up to Glencoe to find only Sound Machine waiting in the gloom around 0525. Normally there is a larger crowd but that could be when YHC arrives its 0529. A few others showed up and we got right into warmups. YHC underestimated the time it would take to perform exercises and some of the exercises were not completed to full before the song ended. There were few burpees but not the amount YHC was hoping for when “naming that artist”. Next time YHC will have to choose more curveballs. There were two curveballs (What is Love – Haddaway and Animals – Nickelback) which took the PAX an extra minute to figure out. #Coffeeteria talk went many ways (in which YHC thinks it should). Some can be discussed and some cannot. We all learned about Oatmeals passion for pastries this morning as YHC announced he was heading to get some after the workout. The favorite pasty by Oatmeal (YHC agrees) is the Kouign-amann which is also now referred to as the “Cougar Mom”. 

ANNOUNCEMENTS:
1. CSAUP – 4x4x24 in February 
2. Patriot run (see Rump)

3. Splash PEP clothes donations

4. Swiper VQ at the Harbor tomorrow 

5. F3 Golf 

Coffee

COUNT OFF & NAME O RAMA

PAX: Agnes, Bleep, Classified, Sex Panther, Slippy & Slushii

QIC: Aaarrrggghhh

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA: SSH, IST, Veggie Pickers

THA THANG: Made our way to the Caruth Park tennis courts down Turtle Creek Blvd. and stopped at end of each block and completed the following: 

  1. Squats & reverse crunches x 12
  2. Loiners & WWI sit ups x 12
  3. Merkins & Rugby sit ups x 12
  4. Turkish get ups x 12
  5. Hand raises x 12
  6. Burpees  x12

Tennis Court Suicides: 

Round 1) Run to long end and bear crawl/crab walk back

Round 2) Run to long end and lunge/broad jump back

Mosey back to Coffee Park with same set of exercises between blocks. 

MARY: Reverse crunch, big boy sit ups, rugby sit ups x 6

MOLESKIN: Beautiful crisp morning. We did start out beat down with GAMS (grown ass men skipping) and were called out by neighborhood runners. It was great to hit the courts again at Caruth and look forward to future rings and things workouts once that AO opens again. 

ANNOUNCEMENTS: 

  1. Wednesday 1/20 please bring any suits, slacks, button ups that are no longer in use to you but still have life in them. Splash is collecting to support a great cause. 
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5.
  3. TID 18K March 6 at 0700
  4. GROWRUCK April 8-10 in SA
  5. F3 Golf

2021 Oatmeal Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,

QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 45 IC

THA THANG:

Mosey to stairs on west side of track

Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m

Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)

1x 400m

Did first set of half squats and then ran.  Finished other 30 squats after run.  Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.

Burpees x22
+1 to grow on

 CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come.  Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable.  Prayers for ArightAlright and the M as they welcome Baby AA into the world!

MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco.  Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc).  Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one).  Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday!  All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week.  YHC reminded them the mileage is necessary as we approach 4x4x24!  Normal west siders were conspicuously absent this morning.  Slushii at least texted me this am and I assume Bleep was out because his driver was on gone.  Missed you boys!