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Willie Mays Hayes Spring Training Workout

 

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Mosey to track

15 Side straddle hops

15 Imperial storm troopers

THA THANG:

Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 

 

MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks

 

CIRCLE OF TRUST/BOM:
YHC prayed us out and asked for strength and endurance for the rest of the week.

MOLESKIN:
Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.

ANNOUNCEMENTS:

1. Growruck
2. Memorial Day event

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Doomsday Clock 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Nicky Roth, Rump Roast, Jobu, Big Tex, Whoops, Sound Machine, Sally, Agnes, Nate Hartman (FNG/Boggle), Isaiah, Pow Pow, Siesta, Bleep, Ina, Dirtbag, Draper, Avril, Special Sauce, Ant Man, Classified
QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x15 IC

SSH x 20 IC

Windmill x 10 IC

1 penalty burpee for Ant Man’s tardiness

THA THANG:

Mosey to Quad for the Doomsday Clock for approximately 40 minutes:

Making use of the 12 spokes (sidewalks) out from the fountain, YHC had PAX perform the following rotating around each spoke like clockwork. 

  1. 10 Pam Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, performed burpees x station number (total of 78 burpees) and ran back to fountain (hub) to start next station.  An exception was made following gorilla squats and OH presses, where PAX bear crawled the length of the spoke and back.  

CIRCLE OF TRUST/BOM:
YHC prayed us out.  YHC challenged the PAX to seek the input of each of their M’s about F3.  There has been a theme lately from several of us whose M’s have not held F3 in the highest regard for various reasons, which means that we and much more, I, have failed to properly bring back the tenets of the life-changing organization back to my home.  I challenged the PAX to bring back the feedback and vowed to create more 2F events that include the M’s and 2.0’s as we begin to emerge from Covid prison.  

MOLESKIN:

YHC had the thought to roll this oldie out after not having completed it in over a year.  Many new PAX that had not felt the burn of the Doomsday Clock so why not!  PAX were spread around the circle and YHC heard several conversations (this tells me there is much more effort to be put forth if one can carry on a park walk chat).  YHC received several complaints and groans, but only one emphatic “FU” from Rump so I will assume that he is getting stronger and the workout isn’t a cake walk since it seemed to gas most everybody else.  TClaps to Classified and Special Sauce.  Classified kept a weight vest on the entire time.  This workout sucks without added weight.  Sauce brought a speaker and playlist with minimal notice.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • Carry the Load Memorial Day ruck – details will be forthcoming
  • F3 Golf…
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Avril VQ Groundhog Day

#Backblast Glencoe 03/09/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sex Panther, DFib, F150, Shifty McCoy, Rump Roast, Ultra, Gambler, Bleep, Oatmeal, Teasip, Draper, Agnes, Jobu, Slushii, Plus One, Classified, Stingray, PowPow, and Special Sauce 
QIC: Avril

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
13x SSH IC

13x Daisy Pickers

13x Hillbillies

THA THANG:

Appetizer:

Indian Run around Glencoe

Groundhog Day:

Deadlifts x10

Overhead Press x10

Upright Rows x10

American Hammers x10

Squats x10

Short loop through Glencoe

Rinse Repeat

Finishing Touches:

Rifle Carry width of football field with 10 burpees then Rifle Carry back

Little touches of abs:

Commandos x13

Burpees x10

Flutter Kicks x20

Penguin Crunches x13

LBC x5

CIRCLE OF TRUST/BOM:

YHC thought about what should be touched on and that was upper body, back, and cardio.

MOLESKIN: YHC wanted to thank all the PAX that showed up for YHC first Q. Was exciting and focused on a mixture of cardio, upper body, and back. Ready for the next one!

ANNOUNCEMENTS:

  • Grow Ruck San Antonio 4/8 and 4/9
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The Balboa… With a Side of Burpees

Date – 3/04/2021
Weather – 50° Moon still out and clear skies

Count-off & Name-O-Rama:
PAX –  Broadway Joe, Alright Alright, Aaaarrrrgggghhhh, Pow-Pow, Plus One, Agnes, Coach K, Classified, Sex Panther, Sound Machine, Ina, Sally, and Slusii & Bleep  decided to show up about 0600!
QIC –  Rump Roast
AO – Burleson Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
SSH x20 (IC, DC)
IST x20 (IC, DC)
T-Merkins x20 (IC, DC)
Burpees x20 (OYO)
 
Mosey to the fountain = Burpees x10 (OYO)
Mosey to top of Dallas Hall steps x20 (OYO)
 
Burpees x50
American Hammers x100 (DC)
Lunges x150 (DC)
Big Boi Situps x200
Overhead Press x250
Air Squats x300
  
Mosey back to start
 
Circle of Trust (CoT):
 YHC prayed us out

Playlist:


Moleskin:
What a way to celebrate… Yesterday way my 18th wedding anniversary and I decided to take it out on the PAX! (Joking, I’m a very lucky man to have an amazing wife that’s put up with me for as long as she has. Hoping I’ll grow up eventually)

Anyway, while I was STOKED to get Sally back out even if it was just a guest appearance, I was let down that my man Special Sauce and the #subarumafia were all MIA.  Was a ton of mumble chatter during the warm-up to the point I really don’t know how many IST’s we really did… Did anyone actually count?

I had planned to do 50 total OYO Burpees by the time we started the Balboa but, saved the last 20 for the end before we moseyed back to the start. There was some grumbling from AA that the double count lunges was a little too much. So once he was done with all of them I Omaha’d to move on to the Big Boi Sit-ups. I think that was about as far as we got before time was up. Slushii & Bleep FINALLY showed up at like 0550 or some where really close to the end but, honestly I was just glad to see them. More than I can say for someone…. 

Overall, it was a great turnout, I believe a record attendance for 2ndCT. Way to push yourself men. Thank you all for making me a better version of me.  

Announcements:
Texas Independence Day 18K – March 6th
GrowRuck Alamo – April 10th
F3 Golf 

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Wet, Muddy Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Classified, Meatball, Oatmeal, Siesta, Special Sauce
QIC: Teasip

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, warmup lap around the park

THA THANG:
Dirty McDeuce 3 rounds of 12 reps of the following: Step Ups, Dips, Jump Squats, Carolina Dry Docks. Lap around the park in between rounds. Meatball showed up halfway through the second round

1 punishment burpee for Special Sauce being 1 minute late and 12 punishment burpees for Meatball being late.

Mosey to the corner of Tenison and Lindsley for Partner Dora.

Partner 1 starts doing the following exercises: 100 LBCs, 200 Squats, 300 OH Presses.
Partner 2 backwards run 1 block, then run forward back to relieve Partner 1.

A couple sprints up the block with 10 squats after the first one, but no exercise after the second one. Mosey back to the pavilion for Mary.

MARY:
Uptown Crunch x11
Rosalita x12
Freddie Mercury x12
Rugby Situps x12
WW1 Situps x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had plans for some bear crawling and other fun grass related exercises, but the rain made the field extremely muddy with standing water, so YHC decided to Omaha back to the basics. YHC planned to do the entire Dirty McDeuce in cadence, but quickly realized the Jump Squats would be rather difficult to do in cadence, so YHC pivoted to making those OYO.  

Some grumbling during the punishment burpees, including Sauce trying to convince YHC that Meatball felt caught up after about 4 burpees, but we did all of them. A lot of talk about where Dirtbag and Icebox were, with the assumption being traffic was keeping them from the beatdown with all the rain.

AA did some grumbling with the backwards running and the large number of squats, but YHC was feeling a leg heavy day. Overall a good day and we were able to mostly avoid the rain and mud.

ANNOUNCEMENTS:
1. TID 18K about a week away!
2. Grow Ruck April 9-11

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Big Tex VQ

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Teasip, Icebox, Alright Alright, Slushii, Armpit, Stingray, Oatmeal, Draper, F150, Swiper, Meatball
QIC: Big Tex

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
15 SSH, 10 ISP, 10 Vegetable Pickers

THA THANG:
Mosey to the Pavilion

10 bench dips, 10 step ups, 10 Freddie Mecuries

Mosey to high school tennis court

7 of Diamonds: 7 burpees each corner, 14 double count flutter kicks ec, 21 merkins ec, 28 squats ec, 21 SSH ec, 14 LBC ec, 7 Bonnie Blairs ec

Mosey back to the Harbor parking lot

MARY:
Penguin crunches, Outlaws, American Hammers, Mountain Climbers, Rosalitas

CIRCLE OF TRUST/BOM:
YHC thanked everybody for coming and prayed us out.

MOLESKIN:
I’m sure there was plenty, but between not trying to screw up and trying to survive Slushii’s poisonous output, I don’t recall.

ANNOUNCEMENTS:
1. 4X4X24 starting Friday, Patriot Run, Texas Independence 18K, Grow Ruck, F3 Golf

 

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A Walk on the Wild West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Classified, Cougar Bait, D Fib, Rump Roast, Slushii
QIC: Teasip

AO: Coffee Park #west side
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x10, run a warm up lap

THA THANG:
3x5x5 (Pull ups, Swerkins, Squats)

Partner up, Partner 1 runs a lap while Partner 2 bear crawls a short lap. If Partner 2 finishes the  bear crawl lap, switch to crab walk. Flapjack and repeato until both Partners ran 2 full laps. 

Dirty McDeuce: Dips x12, Rugby Sit ups x12, Burpees x12, T Merkins x12. Run to largeish, bigish tree and back. 3 total laps.

Squats til time

MARY:
Done during McDeuce

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
A few F bombs on the Rump scale, especially during the bear crawl laps and burpees during the McDeuce. I’m sure there was other mumblechatter, but I forgot since I was delinquent with my BB. Sorry guys.

ANNOUNCEMENTS:
1. 4x4x24 next Friday-Saturday
2. TID 18K March 6 at 0700
3. GrowRuck April 9-10
4. F3 Golf coming soon

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Rump & Co. With DJ Icebox Take Over Lindsley:

Date – 1/29/2021
Weather – 40° and clear skies

Count-off & Name-O-Rama:
PAX –  DJ Icebox, Slushii, Oatmeal, Classified, Siesta, Big Tex, Agnes, & Swiper
QIC –  Rump Roast
AO – Lindsley Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
21x SSH
15x IST
10x Veggie Pickers

The Thang:
– Run a warmup lap
5 Rounds of: 
– 25x SSH’s (SC)
– 20x Squats (SC)
– 15x Burpees (SC)
– 20x Merkins
– 25x Mountain Climbers
Sprint/Run the field and Bear Crawl back in between rounds

I’ll be honest, after the 5 rounds, all the rest was “on-the-fly”. We ran another lap, did some “Beee-inth” work and Mary to wrap it up.
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
fail

Moleskin:
Right off the bat, YHC heard mumble chatter about the amount of running. To be clear, while I’m not great at running, and it’s not my favorite thing to do… I’m trying to get better at it and believe I do a fair amount of running at most of my Q’s.  SO don’t be surprised when you show up to a Rump Roast beatdown and there’s running.  I asked the DJ Icebox for a “war” playlist and have to admit I should have elaborated what my “vision” was because the playlist was a turd floater for sure! 

There was lots of talk about Special Sauce not being there. Classified was so worried that it wasn’t like Sauce, he believed we should send a search party. “I don’t expect this from him”, Classified exclaimed at one point. Overall it was a great morning and start to the weekend with a group of guys I could not be more proud to be a part of. 
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Lindsley Park Warriors Only Friday

Date: 1/15/21


PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta
QIC: Dirtbag (disclaimer given
AO: Lindsley Park

WARM-O-RAMA:
Big lap around park
SSH – 15
Windmills – 10
Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)

THA THANG:

Round 1

Coupon Curls x12
Coupon Upright row x12
Coupon Squats x15
Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work

Round 2
Coupon Curls hold in position half way then full curl x 20
Coupon Upright row hold at top x 13
Coupon Squats hold at bottom x 15
Big lap – makeup burpees


Round 3
Benches box jumps x12
Irkins x 13
Jump squats x12
Dirkins x10
Big lap – makeup burpees


Round 4
Coupon Curls x 15
Rapid bench press in cadence x 20
Grave diggers x 12 (need to work on cadence)
Big lap – makeup burpees


Round 5
Rapid bench press x 20
Squats and overhead press x 12 OYO
Skull crushers x 12 OYO
Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably 
Big lap – makeup burpees


Round 6
Sprint on Santa Monica road to trail and back 
Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)

MOLESKIN:

A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all. 

We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time. 

Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. 
T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).

ANNOUNCEMENTS:

  1. Next Wednesday 1/20business casual/professional/interview clothing donations to splash
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
  3. Texas Independence Day 18k March 6 at 0700
  4. Grow Ruck April 8-10, bring the Dallas wave
  5. F3 golf
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Coffee

COUNT OFF & NAME O RAMA

PAX: Agnes, Bleep, Classified, Sex Panther, Slippy & Slushii

QIC: Aaarrrggghhh

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA: SSH, IST, Veggie Pickers

THA THANG: Made our way to the Caruth Park tennis courts down Turtle Creek Blvd. and stopped at end of each block and completed the following: 

  1. Squats & reverse crunches x 12
  2. Loiners & WWI sit ups x 12
  3. Merkins & Rugby sit ups x 12
  4. Turkish get ups x 12
  5. Hand raises x 12
  6. Burpees  x12

Tennis Court Suicides: 

Round 1) Run to long end and bear crawl/crab walk back

Round 2) Run to long end and lunge/broad jump back

Mosey back to Coffee Park with same set of exercises between blocks. 

MARY: Reverse crunch, big boy sit ups, rugby sit ups x 6

MOLESKIN: Beautiful crisp morning. We did start out beat down with GAMS (grown ass men skipping) and were called out by neighborhood runners. It was great to hit the courts again at Caruth and look forward to future rings and things workouts once that AO opens again. 

ANNOUNCEMENTS: 

  1. Wednesday 1/20 please bring any suits, slacks, button ups that are no longer in use to you but still have life in them. Splash is collecting to support a great cause. 
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5.
  3. TID 18K March 6 at 0700
  4. GROWRUCK April 8-10 in SA
  5. F3 Golf