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Teasip Visits the West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Blue Apron (FNG – Welcome!), Bleep, Pow Pow, Slushii, Sound Machine
QIC: Teasip

AO: Germany Park #westside
F3 DISCLAIMER & WELCOME: Given, with COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x12, Merkins x20

THA THANG:
Run a lap, then to the football field for Jacob’s Ladder (Monkey Humpers and Burpees)

Lunge walk across the field, 10 merkins, then reverse lunge walk back and 10 diamond merkins.

Bear crawl across, 10 squats, then crawl bear back and 10 more squats.

Mosey to the bleachers/stone area for a modified Dirty McDeuce. 4 rounds of the below:

10 Irkins, 20 Step Ups, 10 Derkins, 10 dips, with a run across the field and back between each set. 

Run a lap around to the entrance and mosey to the tennis courts for Mary.

MARY:
LBC x20, Rosalita x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning. Slushii was quick to give A&M props for the win, and proceeded to put on his lab coat to walk us through the Dak injury and recovery (prognosis is good from Dr. Slushii). YHC found out Bleep doesn’t count so much as grunt in cadence. Still #tclaps for being on rhythm I suppose. The naming for Blue Apron was relatively quick (he is a chef/owns a private chef company). Some possibilities included Rachel Ray, Flay, Fieri, and Martha. YHC couldn’t remember the company that Martha Stewart got busted for insider trading with, so Blue Apron won out. Bleep also did 13 more F3 t shirt burpees today. 

ANNOUNCEMENTS:
1. F3 Foundation has kicked off giving in October!
2. Pow Pow & Siesta are going to host a Paella, tentatively scheduled for 11/7
3. F3 10 Year anniversary
4. Grow Ruck in April

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Boy Band Beatdown

Bleep and sound machine joined Slushii and YHC for our boy band beatdown

Here’s the thang

SSH
IST
daisy pickers

Boy Band Dora
Group of 4 a la 98 Degrees

Took turns running a short lap around the tennis courts while the rest of the PAX completed the following exercises

100 of each (all in cadence…ie choreographed)
Upper Body (with block)
chest presses, curls, shoulder presses
Lower Body (with block)
Dead lifts, squats
Core (with block)
Freddie Mercury, sit ups, leg raises over coupon

A lot of fun putting this together with Slushii and Agnes glad to get a couple PAX to complete our vision

I saw Oatmeal at the corner of Mockingbird and Abrams at 0520 and tried talking him into coming to the fun workout this AM but he turned me down

A lot more coupon work than I’m used to, doing the exercises in cadence definitely made it harder. Not a ton of mumblechatter because we were counting the whole time

Bleep posed for the F3 #dadbod calendar and I got a good shot, my vote is for September since it’s his bday month

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Burleson 09/17/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Shift McCoy, Rump Roast, Bleep, Sound Machine
QIC: Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

Hillbillies x 10 IC

Produce pickers x 10 IC

THA THANG:
Mosey to tennis courts – “4 Corners” – forward lunge on long stretch and reverse lunge on short stretch. 1st corner – 10 merkins, 2nd corner – 20 big boy situps, 3rd corner – 30 plank jacks, 4th corner – 40 peter parkers

Mosey to big steps – “7s” – box jumps on the fountain, run up the stairs, rugby situps

Mosey to round-a-about on next to steps – bear crawl 3/8, lunge to center, reverse lunge to outer loop, bear crawl back to start

Mosey back to muffin top

MARY:
JLo x 10 IC

Penguin Crunches x 30 IC

Uptown Crunch x 10 each side IC

Flutter Kicks x 10 IC

CIRCLE OF TRUST/BOM:
Always be EHing. Never be afraid to reach out and have the conversation. 

MOLESKIN:
Lots of mumblechatter this morning around the soreness from IPC. Didn’t hit many F’s on the Rump scale so must have been a fairly simple workout. Bleep was working on Sound Machine on his ABC’s (Always Be Closing for the non sales guys). Rump Roast made some comments about them not counting and maybe we should workout harder. Sound Machine was giving some good advice on “how to become an efficient runner” which we were all taking note of. 

ANNOUNCEMENTS:
1. F3 golf tournament on 10/3

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Murph Alert!

#backblast #murphaltert!

Sex Panther F150 Slushii Bleep Island Time Classified Jazzercise Rump Roast Shifty McCoy joined YHC for some Second Choice Thursday action

To prepare for this AM YHC asked Rump Roast last night what he wanted to work on and he said he was looking for a leg day. YHC thought hard about that and thought that a modified Murph would be able to get the job done

Warm Up
SSH, ISTs, Daisy Pickers

The Thang
4 laps around Burleson Park (a little debate about that being further than a mile, which it probably is, but it was my Q so thats what we did)

100 lunges (double count)
200 merkins
300 squats

4 laps around the park

maybe it was the debate on distance, maybe it was the long warmup, maybe it was because 2 lunges take longer to complete than 1 pullup, maybe it was because 4 laps was really was longer than a mile, but no PAX completed the modified Murph

I let Rump pick the first 30 minutes of music (rap, because what else does Rump listen to?) but after a song with particularly explicit lyrics I switched it up to Beach Music (aka a shitty version of Motown) for the last 15, was a huge motivator for me to finish reps and get back to running.

thankful to be back at it with y’all!

Announcements: Q Source and meats today at 1230 at the Meat Shop
Possible 2nd F tomorrow at Oatmeals
F3 Golf 10/3 or 10/10, best to block both days with the M so you can play twice in a month (or am I the only one who has to do that?)

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Arms and Abs

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Classified, Rump Roast, Shifty McCoy, Slushii, Sound Machine
QIC: Teasip

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given w/added COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Don Quixote x10

THA THANG:
Divide into three groups and start with a 3x5x3 (5 pull ups with the other two groups doing squats and step ups, wait for the pull ups to finish to rotate).

Mosey to the bleachers for a coupon Dirty McDeuce (Curls, Bent over rows, Dips, Upright rows) with a run across the field and back in between rounds.

Ab work – LBC x20, Uptown Crunch x12 each leg, Penguin crunch x15, Flutter kicks x15, Homer to Marge with some Rosalita and Low Dolly added in.

Finish with 10 Burpees and a few squats since we had a minute left.

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
There was some relief when YHC announced there would be no rifle carry or squat thrusters during the beatdown after all the fun of IronPax last week. Shifty defended his dad’s honor by telling Bleep to “can it old man” which got some chuckles. Overall, a good time had at the beat down and hopefully it didn’t destroy anyone for IronPax tomorrow.

ANNOUNCEMENTS:
1. F3 Golf 10/3.
2. F3 10 year anniversary in January.

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Full Body Beatdown w/ Rump & Co.

Date: 09/10/2020

Temp: 73°  
Weather:  Cloudy a little rainy but felt great!

Count-off & Name-O-Rama:
PAX: Jazzercise, Splash, Ultra, Slushii, Bleep, Agnes, Island Time
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given – Today I wanted to focus on TUT – Time Under Tension // “Move with purpose”  Reps slow and controlled, but move inbetween reps and to places quickly.

Intro/ Warm-o-Rama:
10x Veggie Pickers (DC, IC)
12x Lunges (DC,IC)
14x Ranger Merkins (SC, IC )
16x Jump Squats (OYO) – EXPLODE on the jump! 
18x Carolina Dry Docks (SC, IC) – SLOW
20x Pop-Tarts (OYO) – Good form, Ankles even or in front of hands!

Mosey around the Short loop of the park to soft-top

Split into groups for circuit work:
Station #1 – 5x pull-ups
Station #2 – 7x Big Boi Sit-ups
Station #3 – 5x Shoulder Tap Merkins
Station #4 – 3x Bulgarian Squats 

Mosey to SMU Blvd – Fountain & Stairs

The Thang:
Jacobs Ladder x11
At the Bottom @ the street – 10x Curtsey Lunges (DC)
Run to top of stairs
At the Top – 1x Rugby Sit-up
 
We didn’t complete the Jacobs ladder… I wanted to go to the tennis court for the below but, ran out of time. We finished with 3mins of Mary

Mosey to the Tennis Court
10x Foot Over Toes (IC, Each Leg)
Suicide Long to short
10x Pistol Squats (5x Each Leg)
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
PAX Choice – https://play.google.com/music/playlist/AMaBXynhfyzqPNcVDUVGXKiuZV-YTMstH97lBednsclM17EC4JAgIyJ-1D4A4opSlJiOC6LuDmAYLNqYSgMYIueLjRG9Eok2Tw%3D%3D

Moleskin:
Today for me was about planning something different. I’ve been posting for almost 2yrs ad Q’ing for maybe a year. I’m still a weak runner and have a desire to be better. I tried to focus on legs more and to run more than I like to. 
I was a little disappointed that without Alright Alright there, no one even seemed to notice that there was no SSH or IST’s! I was glad to see everyone that came out this morning. I feel like this one could use a little improvement but it was a good work out. I HAVE to get a new speaker as mine is terrible. 

Announcements:
Lots of stuff I don’t remember – 
College football at Ultra’s on Saturday 09/12
IronPax at The Harbor tomorrow | Alright Alright is Q’ing  9/11 alternative
Golf October 3rd… Ultra, thinks


 

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Burleson 09032020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Bleep, Island Time, Rump Roast, Shifty McCoy
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Produce Pickers x 10 IC

THA THANG:
Mosey to SMU track and back to soft top – stopping every 100 yards and roulette exercises (each PAX called two exercises) 

Merkins, squats, DIRT (Derkins, Irkins, Reverse Merkins, T Merkins) Merkins on bench, stair runs, LBC’s, Big Boi Sittups, Mike Tysons, others???

MARY:
J Lo x 10 IC

LBC x 15 IC

Flutter Kicks x 15 IC

Homer to Marge – until time

CIRCLE OF TRUST/BOM:
Thankful for another day with these men to get better physically and mentally

MOLESKIN:
I could probably write on this for a while but a lot of the stuff was just some of those “had to be there” moments. The #mumblechatter was at an all time high this morning. Lots of chatter about the IPC and what it is doing to physically destroy your body…..we also hyped it up more than normal because Agnes hadn’t done it and is preparing to do it tomorrow. Island Time with the jokes this morning had everyone buckled over. The normal chatter that comes from Rump Roast always makes the PAX feel welcome. Bleep was finishing something during MARY but we still aren’t exactly sure what was going on over there in his little space. Shifty was going along for the ride and had a great time.  We all learned Agnes likes a hot dog coming in hot off the gill. I’ve never heard so much chatter about hot dogs and what does/doesn’t go into making them. I bet we spend 20 minutes on the “hot dog” conversation.  The original plan was to meet up with the KTT guys but after seeing the track closed we “made it up on the fly”. Thanks to all PAX who made it this morning! 

ANNOUNCEMENTS:
1. Bleep 50th birthday Q on Saturday – September 5th 
2. Golf tournament/F3 Growruck/F3 10year

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Burleson Park 2.0 workout

COUNT-OFF & NAME-O-RAMA:


PAX: Rump Roast, Isaiah, DFib, Bleep, Dateline (FNG), Jazzercise, Icebox

2.0’s:

Bella – Ballerina
Josh – Shifty McCoy
Jack – TRex
Jake – Meow
Gia – Diamond
Marco – Cam2
Camden – Pele
Charlotte – Flutter
James – Bounce
Corine – PhD
Charlie – Andy
Hannah – Crayola
Annie – Ice Cube

QIC: Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Head, Shoulders, Knees, and Toes x 10
SSH x 10
Arm wiggles x 10
Hand wiggles x 10 (Jazzercise special)
Good mornings x 10

THA THANG:
Mosey to baseball field

Frog jumps across infield and back

Mosey to outfield

Bear crawl 30 yards and back
Dinosaur stomps 30 yards and back
Helicopter Bear Crawl 30 yards and back

Skip race from outfield to 1st base fence

MARY:
Does laughter count? 

CIRCLE OF TRUST/BOM:
Thank you to each PAX that came out. You exemplify what it is to be a father and leader for your children. Big thank you to Mrs. Rump Roast for the pictures and note taking of names!

MOLESKIN:
Where to even start here. YHC was looking forward to this day for many weeks. YHC children had been begging to go “workout” and was constant reminded by them that the day was almost near. Lots of laughter and smiles were shared today in what almost seemed like “normal” PRE-COVID day. YHC was very surprised to see how many people could fit in Burleson Park – it was packed! Very different than the park at 0530. Great time seemed to be had by all. Lots of good names for the 2.0’s which they enjoyed. Looking forward to another 2.0 workout soon. YHC will get this posted on the website when I get the rest of the pictures from the 2.0 workout.

ANNOUNCEMENTS:
1. Popsicles, lemonade, water, and beers immediately follow CoT

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Monday August 24: Germany Park with Sex Panther

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20; IST x15; Windmills x5

THA THANG:
Indian run around the track

Mosey to the tennis court; PAX stayed in half-court, clockwise always facing the net:
1. bear crawl w/10 burpees at each corner (40 total)
2. lunge walk w/15 squat jumps at each corner (60 total)

Indian run around the track

Mosey to the tennis court, this time counter clockwise:
1. lunge walk w/10 squat jumps at each corner (40 total)

Indian run around the track

Mosey to the tennis court, counter clockwise:
1. bear crawl w/7 burpees at each corner (28 total)

MARY:
Popcorn Mary w/20 reps each:
TumTum – penguin crunches; Sound Machine – big boy sit-ups; Double Pain – flutter kicks; Slushii – J-Lo’s; Classified – LBCs

CIRCLE OF TRUST/BOM:
YHC prayed for reconciliation for our country.

MOLESKIN:
“WTF?!” “Murder” “Slaughter” commonly muttered

ANNOUNCEMENTS:
IRON PAX starts tomorrow

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CLIMB VQ

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