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BAMA Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Armpit, Avril, Classified, F150, Gambler, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip

AO: INSERT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x52, IST x12, Hillbilly x12 (52-24 final score in the Natty), then a warm up lap

THA THANG:
Mosey over to the football field with coupons. As YHC mentioned, you have to pick your poison when playing Alabama, but it is “suicide” to leave Devonta Smith uncovered.

Thus, we did some coupon suicides. Run to the first light pole, come back and do 3 reps, then run to the next light pole and back and do 6 reps. Continuing until you get to the other goal line and back to do 12 reps (for the 12 catches Devonta had in the Natty)

Bicep Curls
All the way down Squats while holding coupons
Manmakers
Abs (curls while holding the coupon)

Since Bama when through the ringer of an all-SEC schedule (some say the toughest ever and the best final AP poll #4 team in human history) we did an OH press Ring of Fire to 55 (closest full round to 52)

MARY:
Rugby Situps x12, Rosalita x12, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC checked Band while clearing the mechanism in the AM and saw that Alright Alright became a father and thus was disappointed he was not there to post in the gloom. Special Sauce and several other PAX agreed and questioned Alright Alright’s commitment. 

YHC announced in the preblast that the beatdown would be Natty themed and the PAX realized once we passed 20 on the SSH that we would probably be going to 52 for Bama. YHC didn’t even have to point out the obvious that Ohio St lost by the exact same score as A&M and they didn’t even have to deal with a fully armed and operational Alabama offense like the Aggies did.

Several choice words from Rump (even said them via proxy through Sauce) during the suicides. Special Sauce also mentioned that Devonta Smith only played a half, so shouldn’t the suicides only be half of the workout, but YHC did not oblige. 

During the ring of fire, several eyerolls ensued from the PAX when YHC mentioned the toughness of an all-SEC schedule and how the Big 12 played defense now (from the flag bearers Oatmeal and Classified) and then some ACC comments too from Slushii.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5
2. TID 18k March 6 at 0700
3. GROWRUCK April 8-10 in SA

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2021 Oatmeal Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,

QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 45 IC

THA THANG:

Mosey to stairs on west side of track

Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m

Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)

1x 400m

Did first set of half squats and then ran.  Finished other 30 squats after run.  Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.

Burpees x22
+1 to grow on

 CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come.  Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable.  Prayers for ArightAlright and the M as they welcome Baby AA into the world!

MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco.  Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc).  Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one).  Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday!  All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week.  YHC reminded them the mileage is necessary as we approach 4x4x24!  Normal west siders were conspicuously absent this morning.  Slushii at least texted me this am and I assume Bleep was out because his driver was on gone.  Missed you boys! 

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Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

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Black Diamond

#backblast #blackdiamond #attendancepost
PAX: Classified, Dirtbag, Icebox, Meatball, Oatmeal, Siesta, Special Sauce, Swiper
Q: Alright Alright
AO: Lindsley Park

WARMORAMA:
Side Straddle Hops x10
Imperial Storm Troopers x10

THA THANG:
The team has four bombs to diffuse. They must select a Captain to choose people for specific roles throughout the workout. They elected Icebox the Captain.

Run to Icebox‘s house. Diffuse Bomb #1:
20 Burpees & 20 Merkins for each PAX (PAX can share burpees). One PAX must do all 20 Burpees with the bomb (coupon). Another PAX must do 20 nipplers on the bomb instead of their merkins. (diffusers: Classified, Dirtbag)

Run to opposite side of Grand and up the hill to touch the guard rail. 5 Burpees for each PAX to kill the enemy that is shooting at us.

Captain Icebox was KIA. (He could no longer speak strategically, but was still responsible for his reps)

Oatmeal takes the lead. Appoints himself, but the PAX don’t disagree and there’s no time for argument or speculation of some possible friendly fire that might have taken Icebox out.

Run to Oatmeal‘s house. Diffuse Bomb #2:
Same Exercises (diffusers: Oatmeal, Special Sauce)

Captain Oatmeal was KIA.

Dirtbag takes the lead.

Run down Ash and down Santa Monica to the Santa Fe Trail to return to the battlefield at Grand. Repeato the fire fight.

Run to Icebox‘s house. Diffuse Bomb #3:
Same Exercises (diffusers: Special Sauce, Alright Alright)

The bomb needed to be delivered to the Combat Outpost for further investigation, so Captain Dirtbag sent Oatmeal and Special Sauce to take the bomb to Lindsley. Not sure how he got the dead man to do it, but we didn’t have time to discuss.

Run to Oatmeal‘s house. Diffuse Bomb #4 or not…. we were working through the diffusion when it was clear that we weren’t going to get it done in time, so we decided to get the bomb away from civilians and back to the Outpost to diffuse it. We arrived at the Outpost at 6:14 and were able to get some of our burpees done, but not all of them. MISSION FAILURE

Punishment for failing: 54 burpees (6 per PAX) and 180 merkins (20 per PAX). The PAX decided to complete these before COT.

Mission Totals: 3.78 miles (Strava told me it was a 7:57/mile running pace), 90 burpees and 80 merkins.

Thanks to the PAX for putting up with my creativity or lack thereof for this one. The goal of this Black Diamond workout was to put in some serious miles in preparation for the CSAUP on February 5th and 6th. Future Black Diamond workouts might be more stationary or involve shorter running distances. The key for Black Diamond is to get the whole group to push themselves beyond a regular workout.

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Happy 6th F3 Birthday Plus One and Glencoe

PAX: Big Tex, Bleep, Classified, Oatmeal, Rump Roast, Slushii
QIC: Alright Alright, Plus One

8 PAX posted this morning and 6 were surprised and perhaps disappointed to find out that Teasip had delegated this morning’s Q to Your Humble Correspondent and Plus One. Conveniently, this week is the sixth anniversary of Plus One’s first F3 workout and the first F3 workout at Glencoe Park. We decided that we would throw it back (sort of) to the theme from that day six years ago…

YHC led the PAX to the football field for Warmorama…
Side Straddle Hops x15
Upright Rows x6
Curls x6
Kraken Burpees x6
During the Kraken Burpees, Classified made a comment about my loss in the Q of the Year Quarterfinals …. and I took that personally (insert MJ meme)… so I scrapped the original plans and decided to punish the PAX.

Fast mosey to The Bridge with #burpeerule in effect.
17 Burpee Penalty.
12 Jumping Spiders OYO, run across The Bridge. 12 Burpee Penalty.
12 Freddie Mercury’s IC, run across The Bridge, 12 Burpee Penalty.
12 Merkins Single Count, run across The Bridge, 6 Burpee Penalty to be made up later.
Run Back to Glencoe Park and our Coupons. (We were supposed to complete American Hammers, Monkey Humpers and Jump Squats, but ran out of time)

Plus One took the reins from there.
Rifle Carry 50 yards
31 Curls
7 Merkins
Murder Bunny 50 yards
31 Overhead Presses
8 Merkins
Rifle Carry 50 yards
30 Curls
9 Merkins
Lunge Walk 50 yards
31 Curls 10 Merkins
30 LBCs
11 Penguin Crunches
12 something else…

6 Penalty Burpees

Only 8 men in attendance today with lots out of town and lots exposed to COVID. Keep checking on each other. And keep working out OYO if you have to. You don’t want to just take a week or two off. You will feel the pain.

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Turkey Bowl and a Beatdown

PAX: Classified, Dirtbag, Ina, Rump Roast, Shifty McCoy, Siesta, Sound Machine, Splash, Whoops
Q: Alright Alright

Warmorama:
Side Straddle Hops x10

Tha Thang:
Mosey
Imperial Storm Troopers x10
Mosey
Merkins x10
Mosey
Side Straddle Hops at Stop Light
Mosey to Christmas Tree at Snider Plaza
Irkins x10
Derkins x5
Dips/Irkins ring around the rosey (alternate dips and Irkins while PAX take turns running a lap around the Christmas tree, exercise is finished when each PAX has run a lap)
More moseying
More side straddle hops
More moseying
Reverse Lunges x16
Mosey
Crawl Bear up library stairs
Bear Crawl down library stairs – the overall grade for the PAX on this was N for Needs Improvement. Guess we’ll have to practice it….
Mosey to benches by Hot Box
Dirty McDeuce (3 rounds of 4 exercises with 12 reps in each round): Box Jumps, Dips, Australian Mountain Climbers, Heels to Heaven
Mosey to Burleson Soft Top
Rugby Sit Ups x15

Ultimate Football:
Rump Roast and Ina were named Captains as the only members of the group that didn’t modify the crawl bears and bear crawls (YHC excluded because… all together now: if you can’t do it don’t Q it).

Team Meat:
Classified, Sound Machine, Splash, Shifty

Team Math:
AA, Dirtbag, Siesta, Whoops

We played for 20 minutes and Team Math came out on top: 4-2. We all agreed that it was spectacular cardio and should be done again soon.

Over the course of the workout we covered about 2.5 miles.

 

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Turkey Hunting for T-day

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Classified, Gambler, Icebox, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce 
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x20, Vegetable Picker x10

THA THANG:
Mosey to the field to start the Thanksgiving festivities. Had to start by finding and killing a turkey.

Searched for turkey tracks with Lieutenant Dans out to midfield, then reverse Lieutenant Dans back. Didn’t find much, so Bear Crawled out to get closer to the ground, and Crawl Beared back. Unfortunately, we ran into a BIG OL BEAR and had to sprint the full football field, then sprint back to escape.

Finally found a turkey, so did a turkey hunt: Partner 1 squat walks with coupon while Partner 2 does 10 curls (to get the guns ready), then run and chase Partner 1. Flapjack when Partner 2 catches Partner 1. Go to midfield and back. 

We had to next “murder” the turkey, so did murder turkeys/bunnies to midfield, then did “Annies” to season the turkey and Ring of Fire to start the heat and cook the turkey.

Next, we got to work on the sides/dessert. Partner up and do the following exercises (Partner 2 runs to midfield and back while Partner 1 does the exercises, then flapjack):

Man Mashed Potato Maker – 30
Stuffing Squat Thrusters – 30
Grip, Rip and Rolls – 30
Gobble Gobble Goblet Squats – 30
Pie Plank Jacks – 30

We had to go back for seconds as well (5 reps of each exercise).

MARY:
None/done during the workout

CIRCLE OF TRUST/BOM:
We all went around and expressed what we are thankful for, as well as prayer requests.

MOLESKIN:
Several PAX come wheeling into the parking lot at 0529, and Gambler even showed up a little late. More talk about the flatulence from the West Siders the day before. Rump let out a couple bombs even though the running was minimal and he destroyed everyone except Sauce on the first sprint away from the BIG OL BEAR (#tclaps to Alright Alright and Classified for being the only P1s in attendance). A fun workout with lots of groans throughout, so YHC will definitely be bringing this workout back in the future.

ANNOUNCEMENTS:
1. F3 10 Year Anniversary

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November 16, 2020 – Westside Bootcamp – Germany Park

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine

AO: Germany Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

10x SSH 
10x Hillbillies 
10x Windmills 
10x Toe touches 
12x Produce pickers
 

THA THANG:

Back to the 80s – Part 1
80 of each exercise
    ->Working our way up the body 
    40 of the first exercise on one end of the field; run to other end
    40 of the second exercise and return (Repeato)
 
Bonnie Blairs X 40 and run to other end of field
    Wojo Squats X 40 and return
    (slap the pavement when you squat)
 
LBCs X 40 and run to other end of field
    Plank X 40 (count to 40 s-l-o-w-l-y) and return
 
Merkins X 40 and run to other end of field
    Alternating Shoulder Taps x 40 and return
 
Moroccan Nightclub X 40 and run to other end of field
     Unweighted Shoulder Presses x 40 and return
 
Back to the 80s – Part 2 (because the 80s gave us the sequel)
    ->Working our way down the body 
    All as suicide for 3 intervals (27 + 27 + 26 = 80)
 
Bearcrawl and return for 
    Burpees x 27/27/26
 
Crabwalk and return 
    Curls x 27/27/26
 
Dragonwalk and return 
    *Peter-parrker except you’re moving forward
    Deadlifts x 27/27/26
    (Dragonwalk cut for time)
 
Murderbunnies and return
    Monkey Humpers x 27/27/26
 
Cusack* and return for
    *carrying a CMU overhead (a la Say Anything)
    Overhead Press x 27/27/26
 

MARY:

20x WWI (Bigboy) Situps 
20x Boxcutterrs 
 

CIRCLE OF TRUST/BOM:
sound machine offered a prayer

MOLESKIN:

The PAX enjoyed a fine morning of cool air and camaraderie. Mother Nature was kind enough to ensure the field was both cold and damp. The PAX was spread out for most exercises, keeping chatter to the minimum apart from recognition of who had gloves and who didn’t; who had waterproofing and who didn’t. (YHC recommends REI given the selection and generous return policy.) There was, however, a fair bit of singing along to some of our favorite selections from the 80s with the Beastie Boys being a particular standout. PAX did pioneer (or revisit) some lesser-used exercises including the Moroccan Nightclub and Cusack (which we performed, appropriately, to Peter Gabriel’s, “In Your Eyes”). Sadly, the Dragonwalk was cut for time. 
 

ANNOUNCEMENTS:
1. F3 Anniversary
2. Reminder to add information to the emergency contact sheet

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Bad Luck Friday the 13th

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Deep Squats x 10 IC

Windmills x 10 IC

THA THANG:

Split into teams of 3 and performed the following:

 P1: Sandbag carry around small lap on south end of park +1 OHP at each corner

P2: Run big lap on north end of park

P3:Exercises x 13 reps each          

PAX alternated through each phase sandbag carrier delivered the cargo

Box jumps onto table top (modified to benches as needed)

            Air squats

            Derkins

            LBC’s

            Uptown Crunches

            Carolina Drydocks

            Knipplers

Repeato exercises

PAX choice Mary for last three minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout.  Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some.  The “silent K” nipplers also generated a few laughs/groans.  Sandbags elicited comparisons to coupons, noting they were much heavier.  Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill.  Overall a good workout on a nice blustery morning.

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Corners are square Bleep

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Sex Panther, sound machine, DFib, Bleep, Rump Roast, bubbles, 
QIC: Slushii, 

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 10 IC
Monkey Humpers x 10 IC
Native American Lap

THA THANG:
DORA – PAX 1 does exercise while PAX 2 run figure 8 across two tennis courts (yes Rump Roast it is 2 and not 4 – thank you for the correction)
150 merkins
250 WW1 sit-ups
350 squats

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
ARod x 15 IC
Homer to Marge (until time)

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC had twice the workout planned but didn’t know the DORA would take so much time. Keeping the PAX all on the tennis courts led to some great #mumblechatter . After Bleep and Rump Roast stopped harassing each other there were some good one-liners that were picked up. There was some talk about Bleep telling AlrightAlright he didn’t want to hear his $h;! which always makes for a good laugh. Rump Roast said to Bleep while running figure 8’s – “the corners are square Bleep , not round” – which made YHC laugh pretty hard. Quite a few barking spider turbo boosters coming from a few PAX. Our newest west side PAX has a pet monkey. After the workout the PAX agreed sound machine was in a negotiation with @bubbles to procure.

ANNOUNCEMENTS:
1. F3 Golf – always
2. Give it away – always