Fashionably Late

PAX: Aaarrrggghhh, AlrightAlright, Cookies N Cream (FNG), Froggy (B’ham), Icebox, Oatmeal, Sex Panther, Sweet Baby, Teasip
QIC: Coach K, Ultra

Warm-O-Rama:
We don’t know because we were both late…

Tha Thang (YHC):
21, 15, 9 of thrusters and burpees (21 reps of both, then 15, and 9)

Jacob’s Ladder with OG Manmakers (burpee, push up, clean, squat, press, two lunges) and burpee jump overs with the block

Tha Thang (Ultra):
Partner 1 runs across field while other PAX does reps
– 50 double count side leg raises (each side)
– 100 double count shoulder presses

Mosey to flag for ring of fire v-ups with chest press (200x)
Rugby SUs and LBCs to round us out

Mumblechatter:
In true co-Q fashion, 0/2 showed up on time as other PAX were instructed to tell the other to start first. Whoops. Not the ideal impression for an FNG, but his name might be cause for bigger concern…Teasip was kind enough to lead the warm-up before the Qs rolled up.

We grabbed the blocks and made it to the field. Pretty sure the thruster/burpee combo is more despised than a traditional YHC Burpee Beatdown, but that’s up for the PAX to decide. We had some side exercises going while the six wrapped up the circuit before moving to what was probably a worse series of exercies. YHC demonstrated a true manmaker (includes two lunges while holding the press). A couple of PAX requested follow up demonstrations, and we’re at the point in F3 where YHC assumes they’re being difficult and not serious. My bad. Time got called and Ultra took the reigns.

Mumblechatter was very scarce this morning, except for the number of times PAX asked Ultra to clarify he said “double-count” every exercise. Could not count the times on two hands. We powered on, but, again, it was a really quiet group this morning. There were a lot of comments about the hip flexors during the side leg raises, which is apparently a muscle none of us at F3 ever use. After the mini-Dora, we moseyed back to the flag for the longest ring of fire in Dallas history. Holding the block over your head and your legs at 6 inches, we went around doing a v-up. “We’re going to 200” was a nice warning that no one thought was serious. But alas…it was.

We wrapped up with the naming ceremony, where our lovely FNG gave us plenty of ammunition when, in describing his life, was bold enough to use the word “Lactation”. This overshadowed any references to his hometown in upstate NY and his two daughters. After circling around breast pumps, lactation, and milk, we finally got to “Cookies n Cream”. Ask him about it…you won’t regret the story.

Thanks for braving the weather this morning.

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

Wimps

PAX: Aaarrrggghhh, Alright Alright, Draper, Sex Panther
QIC: Coach K
AO: Burleson Parking Garage

Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Ascending BLIMPS with bear crawls (Burpees, Lunges, Irkens, Merkins, Peter Parkers, Squats)

10-9-…-1 Burpees, BBSU, Squats

Mumblechatter:
Thankfully lightning forced us to merge our workouts today, otherwise Aaarrrggghhh would’ve been left with a few good men and YHC would’ve had to workout alone. Skies looked clear at midnight flying in, but the sky fell out this morning. We couldn’t decide if it was the weather or rampant vagititus that kept everyone home today. Aaarrrggghhh decided to merge the workouts, so YHC put something together that probably was not in the back of the Katy Trailers’ minds. 

Aaarrrggghhh had a hilarious pun/theme workout, so the next time he leads a Katy Trail workout all y’all best be there. 

Gimpy (YHC) asked Aaarrrggghhh to lead some side-straddle hops for the people before YHC took over. We started with a bear crawl up the first ramp followed by 5 burpees. Then bear crawled another ramp followed by 5 burpees. PAX meandered off at this point, and YHC just waited for the lost sheep to realize Gimpy hadn’t moved. We kept on with the lunges and so on up the garage. It was truly a “hot box” kinda day despite the absence of running. YHC mixed up the usual ISTs with some Irkens, which only lasted for two rounds. It was also at this point that YHC got called out for errant multiples of 5, to which YHC blames the jetlag. 

The Peter Parkers opened up a conversation about F3 disabilities as YHC has a bum foot. Oatmeal has a bum wrist (which for some reason precluded him from a running workout). Alright Alright now has a bad hip flexor, which he blames on his dog (really just old age, but we’ll let grandpa say what he wants). We all powered on before the 10 to 1 circuit. Lots of comments about disrespecting the tail bone when having to do big boi sit ups. We offered him a spot in the grass outside. COT ended with a long discussion about kids.

Not the ideal morning, but we rallied on and had a good time (to my knowledge). Cole Park launches tomorrow. Weather looks questionable tomorrow as well, but YHC believes vagisil can be found at your local grocery store. 

Oatmeal’s Birthday Beatdown – 1/11/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 44IC

IST x15IC

Cotton Pickers x 10IC

THA THANG:
Mosey to parking garage:

11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4

Obama (44th president)
– Duck walk x4, jump squat

– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair

– Peter Parker x4, merkin

Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30

Mary

Ring of Fire:

Heals to heaven x 44

Rosalita x 44

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage.  To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps.  However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began.  As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car!  Fortunately, she braked and I narrowly avoided becoming her new hood ornament.  Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me!  The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.

Tennis Court Fun at Caruth

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Agnes, Coach K, Ina, Sex Panther, Special Sauce, Sweet Baby, Ultra, Gladiator (Houston), Boobie (FNG – Houston)
QIC: Alright Alright

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Overhead Claps x41

Imperial Storm Troopers x20

Mosey to Tennis Courts

Lunge Paint the Lines

THA THANG:

Burpee Dan across both tennis courts

Bear Crawl Suicides with Burpees at the Doubles line

MARY:
Partner 1 Crawl Bear across 1 tennis court, Partner 2 Flutter Kicks flapjack and repeato for 6 minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Lots of complaints throughout, so it must have been tough enough. 

Some clamored for Stairway when we began the Bear Crawl suicides.  Unfortunately, we didn’t have a speaker and YHC wasn’t going to let the PAX quit after only 8 minutes and 2 seconds.

Where is Williams Park?

PAX: Chairman Mao, Island Time, Oatmeal, Plus One, Sally, Sex Panther, Special Sauce, Teasip
QIC: Coach K
AO: Burleson – Williams Park
Mileage: 4.35

Disclaimer: given quickly but thoroughly for AlrightAlright and YHC
Warm-O-Rama: none, we had places to be

Tha Thang:
-Run down University Blvd to Williams Park Pavilion with a couple stops on the way
-Partner DORA with 50 burpees, 75 merkins, 100 squats
-Run to south portion of Williams Park for a Dirty McUno
-Run up McFarlin Dr back to the main quad at SMU with a couple stops on the way
-Jacob’s Ladder starting with 6 gorilla squats and 1 burpee
-AYG sprint up the Burleson parking garage
-Brief Mary and 10 burpees before moseying back for a 1-minute plank hold

Mumblechatter:
YHC did some extra credit, which started off our lovely mumblechatter this morning getting called out for specifically creating a beatdown to avoid that. A little stressed this week, so YHC broke his own rule but still delivered a running intensive beatdown. PAX had some other comments about YHC he overheard, but we’ll let those fizzle out. YHC halted the chatter at 0700 on the nose and disclaimed the two workouts (disabled Alright Alright led a non-running alternative). The running group immediately took off. The run was your warm-up – best there ever was. PAX were surprised at the brevity of the intro and let their thoughts be heard before we stopped and did some SSH and ISTs on our route to Williams Park – you know, that place not close to Burleson. YHC promised Sally last night that we were going somewhere never before for a Saturday. Oatmeal and Special Sauce made hesitant jokes about running to Germany Park, but YHC will save that for a future workout.

Highland Park is notorious for quarter mile (slight exaggeration, but barely so) blocks, so there were only three brief stops for PAX to recover. A group of female runners caused us to part like the Red Sea, and they apologized saying “we’re just giving you extra time to catch your breath”. YHC responded that “they didn’t need it”. Pronoun choice was quickly noted, but YHC apologizes for nothing. We made it to the Pavilion and a few PAX reminisced about not having been to that AO in months before jumping right into the DORA. We started with 25, 50, 100 reps but YHC called an unfavorable audible because why the hell not? Once the six wrapped up, Island Time gave quite the rapid 10-count and off we ran to the southern portion of the park for a Dirty McUno with some Irkens, Derkins, and Dips. We carried on like wayward sons passing some really fine benches just around the corner. Everyone must’ve been a little delirious because we were all a little too impressed with the comparable comfort we could’ve been using.

Our trip back to Burleson was just as eventful. On the way to the first intersection Special Sauce called out that we need a six roundup. One of the PAX made YHC out to be the villain implying they should learn to run faster, which…we’ll circle back to in a short while. All the six were accounted for in true F3 fashion whereby 2-3 PAX who arrived early went back for the six while the rest were led in some ab/core exercise. This is the typical means by which PAX are picked up rather than the whole group returning – casual sidebar. We got caught at the longest light ever on Hillcrest before making our way to the quad staircase for a Jacob’s Ladder. Not too much chatter here except for some complaints when burpees were announced. There was a brief mention about Boy Scout politics before we got back to it. Sex Panther did us all proud EH’ing a Troop Leader (Scout Leader? Not sure what the title is). Oatmeal offered up a business card, so hopefully Plano will have a new addition in the forthcoming weeks.

With 10 minutes left, we moseyed to the garage before an AYG sprint to the top followed by some abs and 10 burpees to remind the PAX who YHC is. Somewhere in this endeavor Special Sauce mentioned that someone should’ve had a Go-Pro because the beatdown would’ve triggered some heavy FOMO for Alright Alright. Hopefully word of mouth and this garrulous backblast will accomplish the same thing. PAX finally corralled back at the flag for a 1-minute plank hold while time expired and we reunited with the rest of the crew.

Sauce clocked us in at 4.35 miles on the morning, which brings us back to some comments made this morning. Last night, YHC mentioned wanting harder workouts in the mornings to which people responded that others can’t keep up. If anything can be learned from YHC’s Amazing Race, the 220+ Burpee Beatdown, and today it’s that people can. We had a six today, but they were never left in the dust. Everybody completed every rep of the workout, and we did it together. While you certainly aren’t required, YHC would challenge Q’s to find one workout and do everything you can to beat the living shit out of the PAX the best you can because it makes us all better (you’ll also appreciate the schadenfreude). If 200+ burpees are the hardest part of your day, then YHC will argue that’s a pretty good day. And by now, unfortunately, every single one of y’all have proven that you can do it.

COT:
The two groups reunited giving Ant Man a hard time for being out and Chairman made a right-hand joke regarding a post-Valentine’s day CSAUP event. During the Name-O-Rama, an elderly scout woman walked into the circle and asked for directions. The Scouts were hosting some convention/meeting on SMU’s campus. One of the PAX gave the most nondescript directions telling her to “walk in that direction and eventually you’ll find them”. Sex Panther then offered to give her a ride. 5 minutes later, we could only assume that Sex Panther had EH’d this woman for some personal reasons, but he drove his truck back solo and joined the group as it made its way to Bubbas.

Announcements:
-2nd F this coming Friday. Harass Ultra for details
-CSAUP event February 15th

Thursday at the Track

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sally, Icebox
QIC: Ina

AO: SMU Track
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 20 IC

Mosey to track

THA THANG:
800 m run

R: Rosalita x 20 single count IC followed by 1/4 mile

E: Elevens (Sprint 100 m then 1 Burpee/Sprint back 100 m then 10 merkins) – We got through 7 burpees and 4 merkins and YHC went on to next exercise due to time – 50 m would have been more efficient for this exercise – followed by 1/4 mile

S: Starfish Crunch x 10 IC

O: Overhead press x 20 IC followed by 1/4 mile

L: Alternating Lunge x 20 IC

V: V Ups x 20 OYO followed by 1/4 mile

E: Escalator (10 tuck jumps OYO/20 Rugby situps OYO/30 arm circles IC/40 squats IC)

Mosey back to La Madeline

MARY:
In workout

CIRCLE OF TRUST/BOM:
YHC shared the definition of resolve (To decide firmly on a course of action) as many of us are probably setting/thinking of goals for 2020.  Decide on what you want to accomplish and accept the good and bad in the journey.  Stay strong as you strive for your goals!  YHC then prayed us out.  

MOLESKIN:
It was a balmy (adjective given by Sally) morning but with the wind had a slight chill.  Icebox felt it was definitely cooler at the track then at La Madeline.  At one point during the workout, Sally and Coach K noticed a family of foxes at the track hiding in the bushes.  Luckily, they kept to themselves and let us run freely.  Although Coach K was hoping for the Mustang, I hope the workout proved to be challenging and fun!   Huge thanks to the PAX for joining YHC this glorious morning!

ANNOUNCEMENTS:
1. None