SHIELD LOCKS and dissing Spiderman

May 28, 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Classified Slippy AlrightAlright Big Tex Icebox Meatball Siesta Jennay Chase (FNG)
QIC: PowPow

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
See below

THA THANG:
Circle of Pain at the Pavilion, Q leads PAX through the exercises below. After each set the PAX run the smaller loop path from the pavilion around the playground and back to the pavilion.  Beginning with the 2nd run (after the Hillbillies) 2 PAX stay at pavilion to perform sandbag deadlifts (120#) – 5 reps then switch alternating while rest of PAX run. Each pair of PAX did the deadlifts twice.

SSH x 20 DC
Hillbillies x 20 DC
ISTs x 20 DC
Eagle wings x 20 IC
Lunges x 20 IC
Derkins x 20 IC

LBCs x 20 DC
One legged Burpee x 20 OYO
Carolina Dry Dock x 20 IC
Knee to elbow x 20 DC
Superman x 20 IC

MARY:
WWI sit-ups x 10 DC
Jane Fonda’s x 10 / leg
Crab cakes x 20 DC
LBCs x 20 DC
Flutter kicks x 10 DC
Freddie Mercury x 12 DC

CIRCLE OF TRUST/BOM:
YHC’s typical blend of expressing gratitude and a charge to the PAX to go out and get after it and accelerate their relationships. Capped off with an enthusiastic “Kobe!” from Alright Alright

MOLESKIN:
Lots of mummblechatter and high levels of 2nd F (or put another way, lots of Alright Alright talking and the rest of the PAX reacting) given the structure of the workout. Chase, the FNG that Jennay brought, did great, YHC is looking forward to seeing him again. Classified helpfully gave PAX guidance on deadlift form (and carried the sandbag back to YHC’s car after the workout, thanks brother!).

AA mostly gave YHC a pass with the Eagle Wings exercise but lost his mind when YHC called Peter Parkers “Knee to Elbow” in order to suit my spelling needs (spelling SHIELD LOCKS), then YHC dropping Supermans right after the “disrespect” to Spiderman just added to the drama. YHC would have loved to “argue” with AA over these unforgiveable violations of protocol, but was occupied counting cadence. The rest of the PAX really failed to come to YHC’s defense in any meaningful way…YHC will chalk that up a failure of his leadership.

The point of the workout was to acknowledge Shield Lock Week here in Dallas but also to incorporate some heavier lifting. Coupons are good, but at 35 pounds they’re not really gonna build much strength/power when it comes to certain movements (squats and deadlifts for example).  Hence the 120 pound sandbag deadlifts.

ANNOUNCEMENTS:
Carry the Load- this Sunday 5/30 – Monday 5/31
Memorial Day Flag planting and removal on 6/5 –  leading this
F3 Bingo launching on 6/1
Bro/M/2.0 Yoga – 6/5
F3 Golf – planning is underway

Rucking Party

Backblast! Rucking PartyCOUNT-OFF & NAME-O-RAMA:

Date: 5/24/2021

AO: Flag Pole Hill

PAX: Alright Alright Icebox Jennay Oatmeal Silent Bob Stingray Trash Panda Rabbit from F3 Memphis (I think?)
Q: Teasip
Count: 9
 
F3 WELCOME & DISCLAIMER: Given as we started
 
WARM-O-RAMA:
N/A
 
THA THANG:
Did the normal ruck route
 
MARY:
N/A
 
CIRCLE OF TRUST/BOM:
YHC prayed us out
 
MOLESKIN:
Big crowd for MRM, including 4 pups (Larry, Green, Maverick/F3 Goose and Stingray‘s pup whose name escapes me). Good mumble chatter amongst the group, including the first day away from the 2.0 for Alright Alright‘s M, moving and all that fun, Hilton Head and I’m sure other stuff I missed as Larry was much more interested in the smells than keeping up with the other ruckers. A lot of discussion about poor Green and how he would probably crush the DT route since he was ready to be let loose
 
ANNOUNCEMENTS:
  1. Carry the Load Next Weekend – Lots of open spots!
  2. Broga the weekend after (June 5th). M’s and 2.0s welcome!

Lindsley Ladder

#backblast #lindsleywarriors #lindsleyladders

PowPow Siesta AlrightAlright Dirtbag Meatball sound machine Dirtbag’s Brother from Another Mother (FNG) joined YHC for the unveiling of Lindsley Ladders

Dirtbag knew it was serious when we walked over to the park together (safety in numbers) when I didn’t have the speaker

After a quick warmup we went to the corner of Lindsley and Tenison Memorial and did a Lindsley Ladder, run up one block for 50 merkins, run back one block for 10 LBC’s, then 40-20, 30-30, 20-40, and 10-50. YHC was accused of doing my best F150 impression and AlrightAlright fell behind Meatball’s Italian merkins and couldn’t recover from the deficits after the first 50 merkins. Might need to do this for time and make it a #benchmark

Then we went back to the corner of Lindsley and Tenison Memorial and did a suicide down Tenison Memorial, running to each house on the street and back, doing squats when we got back starting at 10 and increasing in increments of 10 until 40 where YHC called #omaha and we went to the trail

At the trail we did two full rounds of baton death marches, with PAX needing to do two burpees before running to the front of the line

After that we went with a traditional Native American run back to the Lindsley Park pavilion and finished up with some core

Hope to see Dirtbag’s friend again for what should be a good naming (cough…Stepbrother…cough)

Announcements:
Shield Lock Week – reply to POW’s survey
Carry the Load this coming weekend
Brigs (not taught by a Bro) 6/5, bring the M and 2.0 as Avril will be babysitting
PowPow can give just as lengthy announcement as Oatmeal

Lightning, Omaha, Omaha, Sweatbox set go!

COUNT-OFF & NAME-O-RAMA:
PAX: Jennay, AlrightAlright, Slushii, Bleep, Sound Machine

QIC: Oatmeal

AO: Burleson Park Parking Garage

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x15 IC

IST x15 IC

Windmills x10 IC

THA THANG:

Mosey down to bottom level for ascending BLIMPS.

Burpees x5

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

IST x15 DC

  Bear crawl up two ramps

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

  Bear crawl up two ramps (walk back down one to stay out of lightning)

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

Plank Jacks x25

  Bear crawl up two ramps (walk down stairs a level)

Burpees x5

Lunges x10 DC

IST x15 DC

Merkins x20

Plank Jacks x25

Squats x30

Mosey down stairs to bottom level

Grab coupon, fire brigade back up stairwell

Mosey back down stairs

Crawl bear up ramp

Crab cakes x10 DC

Crab walk down ramp

Carolina Dry Docks x 10

Reverse lunge walk up ramp

Backward run down

CIRCLE OF TRUST/BOM:
YHC prayed us out. 

MOLESKIN:

A late lightning Omaha moved the workout from Phelps’ front yard to the Burleson parking garage and YHC volunteered to take the Q since Phelps was homebound.  YHC limped his way to the garage with an achilles injury and awaited AlrightAlright who texted at 5:25 that he was en route coming in hot from FPH via Phelps front yard.  Sound Machine also via Phelps front yard, came in Tokyo sliding.  AA & the Subaru mafia were smart and parked in the garage.  We started a little late  and YHC brought out the AA special workout with no running and plenty of bear crawls since his achilles began giving him fits after KTT last week.  Mumblechatter was varied and I spent some quality time on the ramps with Jennay!  

Proud of the men that braved the parking garage this am!  We must have forgotten that lightning is a good excuse to fartsack!

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • McKinney workout May 22 @ 0700, Bonnie Wenk Park.  Need volunteers to head up with YHC
  • Say your goodbyes to Band.  The plug is being pulled on May 31.  Pick up the Slack!
  • F3 Golf…

KTT-Jobu’s 31st Birthday Run

COUNT-OFF & NAME-O-RAMA:
PAX: Big Tex, Alright Alright, Oatmeal, Sally, Avril, Gutenberg
QIC: Jobu

AO: Katy Trail 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Side Straddle Hops x20

IST’s x12

THA THANG:
Run to 1/4 mile markers stop and perform exercise

Exercises included:

Merkins x15 (double count)

Squats x31 (Single count)

Mountain Climbers x31 

Burpees x7(oyo)

Lunges x12 (each leg)

Merkins x31 (single count)

JLo’s x15 (Double count)

Reverse Crunches x15 (double count)

MARY:
Hold plank 1 minute

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
7 Brave souls showed up this morning to run in the rain. There was a lot of grumbling going on about how everyone was sore from the MURPH on Monday. Apparently, the rest of the AO’s so far this week kept the bar set high too. Avril was midpack for the first half and then found some sort of reserve energy from somewhere and was pushing Alright Alright on the back half. This lead  many of the PAX to accuse Avril of pulling a Chairman and only going half speed at the beginning. 

ANNOUNCEMENTS:
1. Carry The Load
2. INSERT

Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

Dual QOTY for Retail Therapy

Hey Dirtbag hold my beer real quick…

Special Sauce Trash Panda Stingray Stingray Meatball Slushii Rump Roast Draper sound machine DFib Jobu Sex Panther Bleep Phelps (Tim) Noah “Don’t Call me Baby Shark” Phelps, Shifty McCoy, and Sally joined AlrightAlright and YHC for the first ever Dual QOTY beatdown

Warmup:
SSH, ISTs, Veggie Pickers

The Thang (alternating Q’s with every other song)
AlrightAlright took us up to rock out with our Camp Gladiator friends to flex our muscles and intimidate them with our EDM beats

Then I ran us to one of the parking decks and stopped us on an incline for some Mary to work on the lower core

AlrightAlright made us do some spider man push ups and and mountain climbers…Draper and other PAX showed some genuine concern about “just” holding a plank for a bit and were disappointed that planking was the exercise we were doing

OG Icebox Alert!
Listening to Baby Shark, SSH with burpees every time they said “Shark” (basically two minutes of burpees)

AlrightAlright ran us up to the top of the parking deck and had us doing bear crawl suicides

Because YHC is a sadist we followed that up with a few minutes of Arms by Mrs Icebox

AlrightAlright wasn’t done bear crawling so we had to bear crawl down a flight of stairs and followed that up with some irkins

YHC then went for a mosey to a different parking deck and was disappointed in the lack of hustle by the PAX so started to burpee, even more confusion by the PAX as I’ve never instituted the burpee rule during a Q which led to 21 burpees once the 6 was in (would’ve been 40 if AlrightAlright had been doing the burpees)

AlrightAlright took a page of of the DJ Icebox instruction manual and had us mosey to a big stairwell for Mony Mony dips (listening to Billy Idol’s Mony Mony, hold a back plank and do a dip every time they say “Mony”)…Jobu asked how many that was and I promised I’d do a real OG workout where I count out the number of reps for each song

AlrightAlright then took us back where we started to roll around and do merkins on ant hills (clearly his tolerance for ant bites is greater than his disdain for doing core exercises on concrete)

Someone must have said something because AlrightAlright used some words my playlist wasn’t allowed to use and made us run around Starbucks, taunting us with what we could be doing instead of working out

YHC then rocked out with 4 more minutes of Mary on the ant hills since we were already contaminated

Announcements:

Draper is kicking us off of Band 6/1 so Teasip doesnt have to repost my backblasts on the website

2.0 workout 5-8, bring the kiddos out and give the M’s a break on Mother’s Day weekend!

Carry the Load

F3 Golf

Growruck Infinity

El Beatdowno de Cinco De Mayo

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Slushii, Bleep, Sweet Baby, Gambler, Phelps, Rump Roast, Supercuts

QIC: Oatmeal

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slaughter Starter (courtesy of AA) – 20 burpees

+5 more burpees for Supercuts tardiness

IST x10 IC

SSH x 10 IC

Windmill x 10 IC

THA THANG:

Striders across field and back

Bear-crawl Bataan across field.  The Six bear crawls to the front, performs five merkins, five squats and holds Al Gore until passed by next PAX.

Mosey to the north end of Turtle Creek and partner up to commence a Dora in celebration of Cinco de Mayo:

 

M – Merkins x100

A – American Hammers x150

Y – Yeah thrusts x200

O – Overhead claps x250

Mosey to the bleachers for mucho ejercicios

Chesto:

Merkins x10

Werkins x10

Diamond merkins x10

Irkins x10

Derkins

Legos (Piernas):

Squat x10

Lunge x10 SC

Mexican jumping squat x10

Bonnie Blairs x10 SC

Clay Makers x10 SC

Abos (Estomago):

Rosalita x10

Flutter kicks x10

Heels to heaven x10

Low dolly x10

LBC 10

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and implored the men to seek out another man of similar age, values, stage of life and connect. Shield Lock groups are there to increase accountability and discuss real issues that we face as men. YHC has formed a Shield Lock with F150, Phelps and DFib and will report progress as we develop deeper relationships and get into meatier issues (

MOLESKIN:

AA’s Slaughter Starter was not a crowd favorite as YHC asked him to take over the warm up so I could quickly grab my weight vest after being shame goaded into it by Slippy & AA.  Slippy wowed the crowd by announcing he was wearing 50lbs in his vest to start the workout, however I think he quickly reassessed once we started the workout.  Mumblechatter was varied throughout.  Rump Roast accused YHC of not knowing what he was doing during the “mucho” exercises, but as I recall I was spent at this point.  

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout: May 8 @ 0900
  • McKinney workout May 8 @ 0700 
  • F3 Golf

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

Up and Down the Parking Deck

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Alright Alright, Big Tex, Classified,  Lil Smokey, Oatmeal, Rump Roast, Silent Bob, Slippy, Slushii, Sound Machine, Special Sauce, Supercuts, Sweet Baby
QIC: Teasip

AO: Burleson #2CT
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
SSH x20
Hillbillies x15
IST x15
T merkins x15

Merkins were changed to T merkins by request of some of the PAX and it spelled out what many PAX were thinking when we began Tha Thang

THA THANG:
Mosey to the parking garage for Parking Garage Suicide. Run up and back each ramp, with a burpee at the top and bottom of each ramp.

Quick Mary for some recovery, then bear crawl up the entire parking deck. Mosey back to the park for a couple of burpees before time.

MARY:
LBC x15, J Los x10 (for the West Side)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was very torn on what to do for his first SCT posting and Q, and after some discussion with other PAX, YHC decided to go back to the TID crowd pleaser of a parking deck suicide with some bear crawling (which was promised in the preblast, not beers. Reading is tough eh Special Sauce?)

The PAX enjoyed the spelling of the warmup exercises, but did not enjoy the next phase. Several PAX jokingly asked if we were doing the TID suicide again and when YHC informed them that yes, we were, quite a few four letter words similar to the word spelled by the warmups were uttered. It’s always a crowd pleaser. YHC even got an “EAD” from Rump, which YHC thinks is at the top of the Rump scale, above the F bombs.

The bear crawling was also a crowd pleaser, but everyone finished in time to mosey back to the park. We took the poop stairs back which led several jokes of bear crawling, crawl bearing, crab walking, and walk crabbing those stairs, so now YHC has ideas for his next 2CT Q.

Some good 2ndF after the beatdown as Slippy humble bragged about being an Hawaii expert and gave YHC his recommendations. Some Band discussion about the length of running during the workout, with some apps showing about 1.5 and Alright Alright’s showing over 3. We agreed it was closer to 1.5 

ANNOUNCEMENTS:
1. Launch of the Shops at Park Lane  AO on Tuesday, April 27
2. Launch of McKinney workout on Saturday, May 1
3. Carry the Load from Noon on Sunday, May 30-Noon on Monday, May 31 (Memorial Day)
4. 2.0 Workout on Saturday, May 8 at 0900 at Burleson