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“The Coach K'”

Date: 08/132020
Temp: 82°  
Weather: Clear morning sky, but humid and hot AF!

Count-off & Name-O-Rama:
PAX: Jazzercise, Slushii, Bleep, Froggy, Classified, & Splash
QIC: Rump Roast 

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama:
Mosey to the Track

The Thang:
Pax didn’t know Oatmeal and I planed a KTT 2ndCT convergence!
Partner up – Partner #1 runs 200m while Pax #2 does max Burpees… That’s all
Ar 0600 we decided to leave Oatmeal & Sound Machine to it and moseyed back to Burleson Stopping about every 75yrs, where each PAX called an exercise. 
Slushii – J-Lo’s (Imagine that)
Rump Roast – 10x Erlins + 10x Derkins (IC, SC)
Bleep – 20x IST’s in Mach Turbo Speed!!! (IC, DC)
Classified – 10x Squats (DC)
Froggy 15x Hill Billies (IC, DC)
 

Playlist:
No music this morning 

 
Moleskin: 
When YHC starts the warm-up with a mosey it raises eyebrows… When I took a left at the stop sign there was immediate feeling of seriousness. Then Slushii tried to break it up by asking me if I was lost?!?! I just continued to mosey to the track. Oatmeal & I had texted the evening before about meeting at the gate we “usually” go in from Burleson. We talked about the “Boulevard” being the backup location.  We got in at the opposite end by the stadium and without the KTT gang started with “The Coach K” which started with Coach texting me this workout and saying “I thought about you the whole time, Rump”… I felt compelled to share the beatdown and a little bit of Coach K whom we all miss so much. I heard plenty of grumbling and I may have dropped a few F-Bombs myself! Overall it was a great beatdown. We made 4x laps around the track plus the run there and back. While not a KTT, I thought it was pretty respectable.
 
Announcements:  
Chairman’s walk next Saturday 22 Aug
2.0 workout, also 22 Aug. 0900 @ Burleson (Slushii is heading this up)
GroRuck update coming soon
 
Circle of Trust (CoT):  YHC Prayed us out.
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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.

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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

 

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Club Rehab, #Beachbod Edition

#backblast 8/6

Slushii Lil Smokey and Bleep joined YHC for another rendition of #clubrehab

EC?:
At 0524 YHC was alone wondering if the Ultra and Rump Roast HC’s for KTT were going to mean a solo workout, the SMU police stopped by the Jeep to see what was going on, apparently someone sitting in a car at that time without lights on is suspicious…YHC talked to the officer about what I was doing, but missed the EH opp as let’s face it, not really used to talking to cops that early in the AM but Slushii gave me a hard time for not putting on the press when I told him the story, next time I’ll give him a business card

The thang:
Warmup
SSH (YHC pretty pumped to be able to do those again!)
IST

Every Minute on the Minute (EMOM), 4 min
10 merkins, 10 Superman’s, 10 mountain climbers

As Many Rounds As Possible (AMRAP), 3 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups (AlrightAlright would have been pissed with that much tailbone friction)

EMOM, 5 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

AMRAP, 4 minutes
10 squat jumps, 5 L leg dead lifts, 5 R leg dead lifts

3 minutes of arms “toning”

EMOM, 5 minutes
10 merkins, 10 Superman’s, 10 mountain climbers

AMRAP, 4 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups

EMOM, 4 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

4 minutes of arms toning

Round robin of more shoulders per Bleep legs per Lil Smokey and more arms toning per Slushii

Keeping up the golf theme, the minutes for each circuit correspond with the par for the front 9 of Tenison Highlands

Decent mumblechatter since there wasn’t a ton of counting, always great to catch up with my #clubrehab crew and look forward to getting back into the routine in a couple weeks hopefully!

https://open.spotify.com/playlist/3pNQ5mfnGpWGAB0SdoM1Be?si=6VcwEe-mSQOvWVt8ZumcMw

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Caddyshack – The Bill Murry

Date: 08/07/2020
Temp: 83°  
Weather: Clear skies and humid AF!

Count-off & Name-O-Rama:
PAX: Plus One, Sting Ray, Ultra, Sex Panther, Froggy, Shifty McCoy, Bleep, Sound Machine, Agnes, Slushii, Special Sauce, Double Pain, Alright Alright, Teasip
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
Side Plank Hold for 60sec each side(IC)
Good Mornings  x9 (IC)
Split Squats x9 (each leg, IC)
NC Groiners x18 
Rump Challenge – Lap around the Park or Burpees till pax make the lap (Everyone ran)  

The Thang:
Rump’s version of the Bill Murray (Caddyshack / Golf Theme)
10x Merkins
10x Jump Squats
10x Big Boy/ WWI 
10x Burpees
 
Bear crawl across the field
Run/Sprint back
Repeat-O 


Circle of Trust (CoT):
Alright Alright prayed us out

Playlist:
No music this morning

Moleskin:
OK, so maybe it was more “Ground Hog Day” than “Caddyshack” but, again, my knowledge of golf is limited at best! It seemed like a good idea last night. I think everyone heard that the warm-up exercises this morning were suggested golf exercises – The internet never lies… Right?
I noticed Bleep didn’t have a whole lot to say this morning. I believe @Ultra called me an A$$hole the first round across, @Special Sauce told me he was thinking about faking having to take a dump for the first time ever at an F3 workout, @Double Pain told me that he’d forgotten what round he was on reinforcing the “Ground Hog Day” movie comparison. It was a pretty epic beatdown. 
#acceleration #isi #giveitaway 

Announcements:
Grow Ruck – sign up soon 
@Ultra trucking white Rock Lake for 6hrs next Wednesday – dets to follow
2.0 workout coming up soon stay tuned to Band – Ok, I forgot the dates!!
HH Officially moved to next week Friday, 14 Aug – Not sure if Q has been finalized 

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#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!

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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

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Germany Park – 07/24/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Special Sauce, Lil Smokey, Sound Machine
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Cotton Pickers x 10 IC

THA THANG:

Mosey from muffin top to south side parking lot

11’s
Creature merkins (modified to merkins after round of 8) and monkey jumpers

Mosey from south side parking lot to tennis courts

Paint the lines on complete tennis court

DORA
2 partner
100 squats, 200 LBC’s, 300 Baby Arm Circles (150 each way)

3 partner
200 squats, 300 LBC’s, 400 Baby Arm Circles (200 each way)

MARY:

Rosalita x 16 IC
LBC x 20 IC
Penguin Crunch x 20 IC
JLo x 10 IC
WW1 x 10 SC

CIRCLE OF TRUST/BOM:
Give it away! 

MOLESKIN:

YHC started this morning heading to Germany reminiscing with Bleep and Lil Smokey about the Rumpdown yesterday. YHC was curious what his day 2 workout was going to consist of. After waiting an extra minute YHC decided to start the beatdown in hopes of Rump Roast showing up. No Rump Roast today but we continued on. Ended up being a fun and challenging beatdown. Most of the mumblechatter consisted of how much Rump Roast is going to catch today for not showing up to his own Q. Bleep was excited to commence on Rump Roast so we shall see how that plays out. Great to have Sound Machine back out! We might have to find a new parking lot to workout in because they empty the PortaJon’s around 0545…just in time for a sweaty PAX beatdown on the southside lot. 

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

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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 

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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 lot
11s – 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