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Wheel of Death…how many V ups?

COUNT-OFF & NAME-O-RAMA

PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

IST ICx20, SSH IC x12

 

THA THANG:

Mosey to front of the school parking lot

 

Catch me if you can (length of the parking lot)

10 merkins

Lt. Dans

 

Mosey to B Field

PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.

 

Squats

Diamond Merkins

Merkins

Carolina Dry Docks

Mountain Climbers

Mountain Climbers

Plank Jack

V-ups

Carolina Dry Docks

Wide Merkins

SSH

Diamond Merkins

Mountain Climbers

V-ups

American Hammers

Uptown Crunch

V-ups

SSH

Squats

American Hammers

Merkins

V-ups

American Hammer

Rugby Situps

Carolina Dry Dock

Arm Circles

Plank Jacks

 

Mosey back to the flag

 

MARY:

All in the workout

 

CIRCLE OF TRUST/BOM:

Reach out to men and get guys back out.

 

MOLESKIN:

The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15.  20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.

 

ANNOUNCEMENTS:

 

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Icebox Birthday Beatdown – Take 3

#backblast

Bleep AlrightAlright Sally Sex Panther Oatmeal F150 Life Alert Slushii Teasip Royal Flush, and Dr. Oz (FNG) joined YHC for his 3rd annual bday beatdown

Sex Panther, Dr. Oz, and YHC thought this was going to be a 3 man weave but per usual the Glencoe Caravan rolled in at 0529 with the rest of the PAX doing their best Rump Roast impression coming in HOT

AlrightAlright immediately asked if we were going to be rolling around the ant hills of Glencoe since he wanted to Chippendale, I replied his backside was safe and proclaimed myself one of 3 PAX who knows how to handle the elements of Glencoe (the most finicky of AO’s…I’ll let y’all guess who the other two are 🤣)

After a quick warm up we completed a burpee mile where we added mine and Slushii’s bday burpees:

1/4 mile, 17 burpees
1/4 mile, 17 burpees
1/4 mile, 17 burpees,
1/4 mile, 17 burpees

That’s a total of 68 for the non math majors out there

Quick mosey to the tennis court for a ring of fire, 30 seconds of an exercise, 36 times, no breaks. Exercises included the following:

Arm circles forward (twice)
Arm circles backward (twice)
Burpees
One leg burpees
Tony Hawk burpees
LBCs
Flutter Kicks
Freddy Mercury’s
Penguin Crunch
Box Cutters
Squats
Bobby Hurley Squats
Merkins
T Merkins
Superman’s
SSH’s
IST’s
Overhead Press
Overhead Claps (twice)
Wide Grip Merkins
Missing a handful but y’all get the point

Had a few minutes left so we did some sprints across the two tennis courts and back

Thanks all for coming out, a lot of fun to have y’all join!

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I’m Back

AO: Glencoe Park

Weather: 79 degrees = Auto-Chippendale

PAX: Sex Panther, Chairman Mao

Q: Alright Alright

Hairy Chihuahuas (HCs that didn’t post): Teasip and Pepper

Disclaimer: Given

Warm-o-rama: Mosey to The Bridge

Tha Thang: Jacob’s Ladder across the length of The Bridge with 7:1 Burpees on the North Side and 1:7 Lunges + Merkins on the South Side.

8 Burpees OYO/8 Lunges in cadence/8 Merkins in Cadence

9 Burpees OYO/9 Lunges in cadence/9 Merkins in Cadence

Mosey back to Glencoe.

COT: 45 reps of everything for my return.  If you don’t get it go watch The Last Dance on Netflix.  Burpees, Lunges and Merkins because Black Lives Matter.

Moleskin:  YHC was disappointed in our Hairy Chihuahuas this morning, but thrilled to be the only non-Jason in attendance.  This definitely tested everyone’s cardio, as we ran over 4 miles.

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Four corners of GO BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15, ISTx10

THA THANG:

Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3. 

Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.

Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.

Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats  (GOBLIMPS)

At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.

Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg

MARY:
Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,

CIRCLE OF TRUST/BOM:
Amelia was given his name because he is a pilot.  Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy).  As a result he was almost named “Cadet”.

Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.

MOLESKIN:
The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther).  Tclaps to Oatmeal and Siesta!

 

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The Last Dance (Beatdown?)

#backblast  5/19/20

AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang

Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)

First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)

House “Party” – hold goblet squat, curl “party” (75)

“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)

Second 3 Peat

PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat

Did lap/BLIMP combo two more times

Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91

PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone

Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found

https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw

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Santa Fe Trail/Hill

#backblast 5/21/20

AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down

Here’s the thang:

Warmup with SSH’s, IST’s, and daisy pickers

Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank

Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast

Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good

Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays

Great morning to be out, look forward to seeing y’all soon!

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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.

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The CATS of Lake Highlands, May 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Alright Alright: 20, 19, 18 (probably could have been more but took a tour through the neighborhood and left no man behind)
F150: 20, 19, 18

MARY:
10 OYO Ninja Burpees
Flutters IC x12
Hello Doll IC x14
Freddie Mercury IC x15
Box Cutters IC x13
Heels to heaven IC x11

CIRCLE OF TRUST/BOM:
Importance of man sticking together and urging one another in blindspots and strengths.

This will become a regular bench mark for The Harbor, more details later as to when we will make it such.

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BOMB’ing the trail…at a safe distance 5/7/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Stingray (late arrival)
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: All present are familiar

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmills x 10 IC

THA THANG:
AlrightAlright and I started on a mosey to Katy Trail.  Once at the trail, we commenced the following:

¼ mile

Burpees x10

¼ mile

Overhead Press x15

¼ mile

Merkins x20

¼ mile

Bigboy sit ups x25

¼ mile

Squats x30

10 count

Squats x30 and reverse the workout back up the trail

Remaining 3 mins spent with Mary!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
AlightAlright was quick to point out as the quarters started that these were harder than he remembered.  I think we both commented on the lack of sprinting we’ve had the ability to do over the last six weeks or so.  YHC thought on a few of the quarters that I would catch up to AA, but that was but a pipedream never to be realized.  As we made the turn on the trail we picked up a lagging Stingray who had arrived at the AO a few minutes late and correctly guessed we would be on the trail (never a safe guess with YHC), but it paid off for him as we was able to enjoy the BOMBS back up hill with us. 

I think it was unanimous that this workout gassed us beyond what we expected.  We need more speed work in our lives for sure!

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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