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

Friday Fun at the Harbor

#Backblast – 01/08/2021

COUNT OFF & NAME-O-RAMA
PAX: Sound Machine, Big Tex, Ant Man, F150
QIC: Stingray

WARM-O-RAMA

SSH x 15
Cotton Pickers x 10
IST x 10

THA THANG
Mosey to parking lot entrance

Merkin Escalator – 10x merkins at one entrance; run to the other entrance; 9x merkins… Repeato until 0x merkins

Mosey to the White Rock Trail hill

Jacob’s Ladder – Run Backwards up, 6 diamond merkins, Run down, 1 gorilla squat… Repeato until…. 1 diamond merkin…. 6 jumping bean squats

Mosey to LHHS Tennis Courts

Modified CATS
20x Carolina dry docks at one corner
Bear Crawl length of one full court to second corner
20x American Hammers at second corner
Mosey length of two full courts to third corner
20x T-Merkins at third corner
Bear Crawl length of one full court to fourth corner
20x Squats

Repeato for a Round of 19

Mosey to practice football field
Stingray Sling – PAX alternates throwing/punting football as far as they can; while the ball is in the air, PAX sprints toward the ball; once it lands, PAX lunge walks to where the ball landed; first PAX to get the ball throws it next

Mosey back to parking lot

MARY: 20x LBCs

MOLESKIN: Despite the chilly breeze, the PAX came ready to work. Good group w/ comparable fitness levels that kept everyone in the same group for the most part. As promised by YHC in the #preblast, the Stingray Sling provided some fun and smiles.

CIRCLE OF TRUST/BOM: Completed – YHC prayed us out

ANNOUNCEMENTS:
1. CSAUP
2. 18K

Burleson – 12/10/2020

AO – Burleson
QIC – YHC and Sex Panther
PAX – Big Tex Ant Man sound machine DFib Aaarrrggghhh Rump Roast

Warm-O-Rama
SSH x 20
IST x 15
Hillbillies x 10
Side lunge stretch x 5
Veggie pickers x 10
WindMill x 10

Tha Thang
Mosey to Tennis Courts – paint the lines, wall squats, wall merkins
Mosey to baseball field – bear crawl around bases with merkins at each base increasing by 5 (start with 5 at 1st base). Railroad plank around baseline
Mosey to outfield – sprint races with partner x 10ish
Mosey to tennis courts – suicide (long to short – every line). Figure 8 DORA (50 burpees, 100 merkins, 150 LBC’s)

MARY
Completed during Tha Thang

CoT
Sex Panther prayed us out

Moleskin
YHC was glad to have a Co-Q today after last nights 2nd F event. First time I have been to a bar in a very long time. Before I knew it 11pm had come and I was wayyyy over my bedtime. Great time at the event though – thanks Chairman Mao for setting it up! Oatmeal joined us as the solo #KTT participant for our workout and the ran back to the launch spot for #KTT. Enjoyed the push and motivation this morning from the PAX. sound machine had a #micdrop moment at the end of time but YHC can’t remember exactly what was said – need fellow PAX memory.

Announcements
1. F3 10yr pushed to October 2021
2. QOTY workouts on M, T, and W next week
3. Look for upcoming announcement for New Year’s Day launch

Thanksgiving Day Gobble Party

PAX: Ant Man, Big Tex, Ina, Pepper, Teasip
QIC: Alright Alright
AO: Burleson Park
Weather: 43 Degrees (Ina called it hot after his 3 mile extra credit run in – he was also in short sleeves)

Warmorama: mosey to Quad
Side Straddle Hops x20
Hillbilly x10
Imperial Storm Troopers x10
T-Merkins x10
(get it?)

Tha Thang: Partner up. Partner 1: exercise. Partner 2: run around fountain and back.
GOBBLE
Groiners x50
Overhead Claps x100
Bonnie Blairs x150 (double count) #crowdpleaser
Burpees x200 #eternalcrowdpleaser
Little Baby Crunches x250
E2K x300

We finished gobbling at 7:49 and moseyed back to Burleson Park leaving us enough time for…

Crabway to Heaven. Unfortunately, YHC had promised Pepper that we wouldn’t do any bear crawls, so we got to try something new. All of the PAX crushed it. Teasip and YHC were both able to finish before the song ended. Teasip finishing was more impressive as he had to deal with Pepper’s friendly crop dusting. Some might call that karma….

Moleskin:
200 burpees after 150 Bonnie Blairs is really horrible.

Crabway to Heaven wasn’t as bad as I thought initially, but once you hit the second court it gets terrible.

#tclaps to these dudes for getting up and getting after it on Thanksgiving. And extra #tclaps to Ina for his extra credit run before the workout.

On the COVID front… YHC assigned each PAX their own square at least six feet apart from one another (probably more like 8-10 feet) in which to do their exercises.

I’m incredibly thankful for all of you. Sunday will be the sixth anniversary of my move to Dallas, and I don’t know where I’d be without this brotherhood.

College Football Kickoff

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field

THA THANG:

Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14

Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14

Big Boy Sit Ups x10
I
mperial Squat Walkers x10
Get ups, Prisoner Style x10

Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).

Next started the running across the “football field” portion of the workout.

Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.

Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.

Finished it up with some forward and backwards arm circles, as well as some burpees.

MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.

ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd. 
2. F3 10 year anniversary in January

Triangle Workout

COUNT-OFF & NAME-O-RAMA

PAX: Ant Man, Pitbull, Icebox, Stingray

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10

THA THANG:

Mosey to top parking lot

Partner workout:

Rd 1

P1 Sprint to each point of the outer tringle, 30 Ranger Merkins

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Rd. 2

P1 Sprint to each point of the inner tringle, 30 Dips

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Plank until all in

Rd 3

P1 Sprint to each point of the outer tringle, 20 Merkins

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Round 4

P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Plank until all in

Plank until all in

MARY:

CIRCLE OF TRUST/BOM:

Gratefulness

#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.

Games with Icebox

Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”

After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage

The thang:

Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned

Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:

Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others

Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those

A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT

Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615

https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw