COUNT-OFF & NAME-O-RAMA: F150, Draper, Aaarrrggghhh, Slushii, AlrightAlright, Plus One, Oatmeal, PowPow, Rump Roast, Bleep, Chairman Mao, Icebox, Ultra, Isaiah, Sound Machine, Jazzercise, Sex Panther, Froggy, B Cup
QIC: Classified
AO: Glencoe Park
F3 WELCOME & DISCLAIMER: Given, made regretful ant bite disclaimer, karma below
WARM-O-RAMA:
SSH X 15 IC
Imperial Storm Troopers x 15 IC
THA THANG:
Short coupon mosey to the field for the CLIMB
Crab Walk short side of the field and run back
Curls with coupon x 20
Gasser
Lunge Walk short side of the field and run back
LBCs with coupon x 20
Gasser
Inchworm short side of the field and run back
Iso Squat with coupon x 10
Gasser
Merkin Walk short side of the field and run back (Ant bite Karma and merkin agony shortened merkin walk to half way)
Man Maker x 10
Gasser
Bear Crawl short side of the field and run back
Bonny Blair x 20
Coupon mosey to the pavilion
MARY: (Q fatigue sets in)
Mountain Climbers x 20 OYO
Penguins x 20 OYO (YHC tries Penguin 6-inches)
WWI Sit-Ups x 20 IC
J Lo × 0
CIRCLE OF TRUST/BOM:
YHC prayed us out, thankful for another double digit turn out and asked for strength and fellowship in the coming months.
MOLESKIN:
Very appreciative to everyone that came out this morning. Workout was supposed to be on the tennis court with motivators in between, but we improvised. Lots of grumble during the inchworm. Ant bite karma on the Merkin Walk. General disgust from pack leaders Aaarrrggghhh and AlrightAlright when YHC called the Merkin Walk when the rest of the PAX was halfway. Rump Roast claimed 7Fs on the scale. YHC was not informed of the beer/claw requirement this morning, which may have been why most of y’all showed up… but beers will be served tomorrow at the harbor!
ANNOUNCEMENTS:
Siesta VQ Saturday 8/22 at 7am, followed by 2.0 workout at 9am
F3 Golf October 10 (TX/ou Weekend). Ultra and Mulligan from FTW are Co-Q
Growruck postponed to April 9-10
F3 10 year January 15-17
No Brooks, some Biceps
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Classified, Double Pane, Draper, Froggy, Plus One, Rump Roast, Shifty McCoy, Slushii, Sound Machine, Special Sauce
QIC: Teasip
AO: Glencoe Park #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given, including COIVD disclaimer
WARM-O-RAMA:
SSH x20, IST x15, Windmill x10
THA THANG:
Mosey to the Playground for a quick circuit:
Group 1 does 5 pull ups, then relieves Group 2 (doing Squats AMRAP) who relieves Group 3 (doing LBCs AMRAP) who relieves Group 4 (doing Step Ups AMRAP) who goes to do 5 pull ups. Complete 4 rounds.
Mosey to the football field for some football suicides with coupons. The markers were each of the three lights on the far side and the far goal line.
Suicide 1: Going from short to long with increasing Bicep Curls (3,6,9,12)
Suicide 2: Going from long to short with decreasing Man Makers (12,9,6,3)
Bear Crawl to the first pole and Crawl Bear back. 12 OH Press when back
Suicide 3: Going from short to long with increasing Squats (3,6,9,12)
MARY:
Done a little during the circuit at the beginning
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
With Brooks not showing up on Sunday, YHC decided to go heavy on the running. YHC was originally going to do the Suicide Special, but decided to modify it with coupons and football field. Special Sauce and a few others were curious if we were going to repeat the Bill Murray Caddyshak/Groundhog Day workout, but quickly found that was not the case. Rump was none to pleased and let YHC know it early and often. Overall a solid turnout and YHC was happy to have so many post in the Gloom.
ANNOUNCEMENTS:
1. Ultra is rucking to raise money for Doctors Without Borders in their support of Beirut this Wednesday starting at 1800 and going to midnight. Come join him for all or some of it and donate.
2. 2.0 workout to take place next Saturday, August 22 at 0900 after Siesta’s VQ.
Germany 08/10/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Aaarrrggghhh, sound machine, Classified, FNG (Jazzercise)
QIC: Slushii
AO: Germany Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
IST x 20 IC
Wind mill x 10 IC
THA THANG:
Native American run around track
DORA – 100 Merkins, 200 Rugby sit ups, 300 air squats – run width of field
Native American run around track
DORA – 50 Peter Parker’s, 100 LBCs, 150 Monkey Humpers – run width of field
Mosey to tennis courts
Paint the lines – both sides of court
Bear crawl width of tennis court and back
MARY:
WW1 sit up x 10
JLo x 10 IC
CIRCLE OF TRUST/BOM:
Grateful for another day to get stronger mentally and physically
MOLESKIN:
YHC and PAX enjoyed a nice breeze this morning to keep the air moving. Always fun to have and FNG out in the gloom. YHC wanted to add it a bit more cardio than normal and PAX noticed and let me know a few times over the 45min. Once again the Monkey Humpers received the most grunts and mumblechatter.
ANNOUNCEMENTS:
1. 2.0 workout – August 22nd – 9am
#ClubRehab
#backblast 7/30
Aaarrrggghhh Bleep Lil Smokey Subprime joined YHC for some #ClubRehab this AM at Burleson
Here’s the thang
Warmup of IST’s, low and slow squats, and walkouts
30 seconds of each exercise, 2 rounds
Plank
Plank w/ shoulder tap
Tricep pushups
Tricep dips
LBC
Hold all appendages up in the air
Holding all appendages in the air, lift L leg to R hand
Holding all appendages in the air, lift R leg to L hand
Legs straight up in the air, crunch up
American hammers
2 minutes each of the following
AMRAP (as many rounds as possible): 5 Superman’s, 5 hand release merkins, 2 sloooow Peter Parker’s
Round the world lunges, R leg
Arms by Ms Icebox
AMRAP 5 Yeah! Marches, 5 flutter kicks, 5 heels to heaven
Round the world lunges, L leg
Arms by Ms Icebox
AMRAP repeat of each
1 minute of the following
Tricep push-ups
Tricep dips
Carolina dry docks
All appendages up
Deadlift R leg only
Deadlift L leg only
Hand release merkins
Some decent mumblechatter this AM, PAX appreciated the Fly2K top hits in the playlist and good to meet Lil Smokey!
Appreciate the PAX coming out to support #ClubRehab while I continue to nurse the Achilles/calf. Really missed being out there, the 3 weeks w/o F3 is the longest stretch I’ve had in 3 years, and with my only ventures out of the house being to get groceries I really needed the 2nd F of seeing other people!
Will run back a similar workout next Thursday as I takeover SCT one more time to finish up getting ripped for Gulf Shores!
Bringing Back the WOD – Second Choice Thursday BEATDOWN!!!
Date: 07/23/2020
Temp: 78 °
Weather:
Count-off & Name-O-Rama:
PAX: Aaarrrggghhh, Classified, Agnes, Froggy, Bleep, Slushii, and Shifty McCoy
QIC: Rump Roast
AO: Burleson Park
Disclaimer: Given
Intro/ Warm-o-Rama by Shifty McCoy:
SSH x 14 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)
Rump’s Choice – Run the park or Burpee
The Thang:
Zach Tellier WOD – F3 Style
- 10 Burpees
Mosey 1 block up Durham St.
- 10 Burpees
- 25 Push-Ups
Mosey 1 blocks back to start
2nd round mosey another block up Durham St.
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
Mosey 2 blocks back to start
3rd round mosey another block up Durham St.
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- Mosey 3 blocks back to start
- 4th round mosey another block up Durham St.
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
- Complete 5th round and mosey 4 blocks back to the start/finish!
Circle of Trust (CoT):
YHC prayed us out – Zach Tellier paid the ultimate price – 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Hero’s like him paid so I can make the free choice to be out here in the middle of COVID getting better with my brothers. I feel like somehow these workouts honor men like him and make sure they’re not forgotten.
Playlist:
No music this morning
Moleskin:
There was some mumble chatter thru the warm-o-rama and thru the mosey to the start. Bleep commented real shortly in that that it had dropped substantially! By the second round the PAX were asking what they had done to deserve this!?!?! We only got to the 4th round but didn’t make it to the 4th block to stack on the 150 LBC’s and moseyed back to the launch. I took a moment to talk about Zach Tellier and what this WOD means to me. HIM’s like Zach Tellier paid the ultimate price so guys like us can be out here in the gloom giving it away. #acceleration #taketheredpill #giveitaway
Announcements:
HH tomorrow at Pow-Pows // GoRuck in September see Band for both
Beachdown with Slushii and Aaarrrggghhh – Glencoe Park
COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, F-150, Classified, Plus One, Oatmeal, Dismount, B-Cup, Bleep, Teasip, Alright Alright
QIC: Slushii, Aaarrrggghhh
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC, Crab Cakes x 15 IC, Crab Humpers x 15 IC
THA THANG:
DORA – with coupon – 100 American Hammers, 200 Shoulder press, 300 Curls (PAX 1 runs to lightpole and back while PAX 2 completes exercise then repeato)
Dirty McDeuce – Step up right leg onto bench with coupon 12 IC, Rugby Situps x 12 IC, Step up left leg onto bench with coupon x 12 IC, run around goal post and back to pavillion. Repeato 3 times
MARY:
Uptown Crunch x 8 IC (each leg), LBC x 8 IC, Reverse Crunch x 8 IC, Rosalita x 7 IC
CIRCLE OF TRUST/BOM:
Give it away
MOLESKIN:
YHC was happy to have a Co-Q with this beachdown. Today was all about getting the body physically ready for summer time (although summer started months ago in TX). Some mumblechatter about the music choices. Good to keep variety in the music to dull the pain of the coupon work. Great COT/BOM at the end – GIVE IT AWAY. Everyone. Go out there and be a better man and watch it spread. Great continual showings from the FNG’s that were brought out last week.
ANNOUNCEMENTS:
1. Grow Ruck – San Antonio – September 18th – sign up if you are going
2. F3 10 year anniversary – Cape Fear, NC – sign up if you are going
Germany Park 07132020
COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Classified, Bleep, Aaarrrggghhh, Lil Smokey
QIC: Slushii
AO: Germany Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 16 IC
IST x 15 IC
Cotton Pickers x 10 IC
Windmill x 10 IC
THA THANG:
Lap around track – Native American style
Bear crawl/lunge race along pole vault track
Mosey to south parking lot11s – Mike Tyson’s and Iron squats
11s – Star jumps and Shoulder taps (double count
MARY:
Penguin Crunches x 12 IC
Monkey Crunches x 12 IC
LBC x 12 IC
JLo x 10 IC
WW1 x 12
CIRCLE OF TRUST/BOM:
Thankful for each man
MOLESKIN:
Up until 0528 YHC thought this was going to be a Midway Hollow only beatdown. A few PAX became better men this morning and came along to join us! Some mumblechatter about the weekend commenced. The 7.5 happy hour was also discussed amongst the PAX. Seems a great time was had by all. The sweat immediately commenced with no breeze this morning. @classified put up a bear crawl speed I’m not even sure @alrightalright could keep up with.
ANNOUNCEMENTS:
1. GrowRuck in September
2. F3 10 year anniversary in Cape Fear, NC
Katy Trail 5/28 (No Clever Title)
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x15, Daisy Pickers x12
THA THANG:
Quarter Mile intervals with the below pain stations:
OH Press x20, WW1 sit ups x12
Ruby Situps x15 OYO
Dips x12, Step Ups x16
The Bird/Angels in the Outfield x12
Irkins x12, Derkins x12
Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12
Head back to La Madeline for Freddie Mercury x15
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.
ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.
DEACON beatdown
#backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Froggy
QIC: Slushi
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
Side Straddle Hops x 15, IST x 15, Cotton Pickers x 10
THA THANG:
Native American Run around park (1 lap)
Go to field and start DEACON DEMON, run to 3rd base fence and do exercise again:
D – Deep Squats x 25
E – Elbow to Knee (aka Hillbillies) x 40 (20 each leg)
A – Alternating Shoulder Tap Merkins x 20 (10 each arm)
C – Crab Cakes x 50 (25 each leg)
O – One Legged Burpee x 20 (10 each leg)
N – Narrow Squats x 25
D – Derkins on bench x 20
E – E2K (elbow to knee on your six) x 20 (10 each leg)
M – Monkey Humpers x 25
O – Overhead Claps x 25
N – Nipplers on bench x 20
MARY:
Rosalitas x 12, LBC x 20, Penguin Crunches x 20, Flutter Kicks x 20 each leg, JLo x 12
CIRCLE OF TRUST/BOM:
Thankful for a kotter to post and men coming out to make each other better.
MOLESKIN:
Had 4 PAX show up for the #DEACONbeatdown. YHC had to add DEMON on the fly because all PAX finished DEACON in record time. YHC was happy to see a kotter out this morning after months of badgering. We spent some time today talking about bourbon and getting out of town to see a landscape other than Dallas. An exercise that got the PAX excited and brought on some chatter was the One Legged Burpee.
ANNOUNCEMENTS:
1. HH at Sex Panther’s on 5/29 @ 5:30PM
Burpees for Days
COUNT-OFF & NAME-O-RAMA
PAX: Rump Roast, Aaarrrggghhh, Alright Alright
QIC: F150
AO: Virtual – Bluejean Network
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15, IST IC x15, Annie IC x15
THA THANG:
Burpee for days
4 rounds each burpee is set of 10
Hand release
Alpine Skier
Tuck Jump
Mountain Climber
Regular
Superman
Rounds 1 & 2
Flutter Kicks ICx10
Hello Dolly ICx10
Freddie Mercury ICx10
Rinse and repeat