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Another round of coffee? 9/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Sound Machine, Slushii, DFib
QIC: Oatmeal

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Kim Jung Ils x10 IC

THA THANG:

Modified four corners starting at playground and working around the park counterclockwise x 5 rounds increasing reps by original number each lap:

  • 5 pull ups bear crawl to large tree in NE corner
  • 10 squats; run to bleachers in NW corner
  • 5 derkins; backward run to SW corner
  • 10 Russian twists; sprint back to SE corner playground equipment

Omaha after 4 rounds to get in some TCB suicides starting at the far north end of Turtle Creek Blvd:

  • Start with a T merkin x1
  • Run to alley
  • Carolina dry dock x1
  • Bear crawl back to start; complete T merkin x1
  • Sprint to Villanova
  • Burpee x1
  • Sprint back to start

Repeato adding one rep (Omaha run for bear crawl in rd 2)

Mosey back to playground to finish

CIRCLE OF TRUST/BOM:
YHC prayed us out, and then talked a bit about opening up and being vulnerable with the PAX.  This is a key tenet of F3.  It also allowed YHC to plug, once again, the necessity of Shield Lock groups, but also open up about struggles at home with kids and general family life during Covid.    

MOLESKIN:
Random mumblechatter throughout workout especially during bear crawls.  YHC and Aaarrggghhh attempted to EH a park patron after a round of derkins but neither of us had a card so YHC pulled some out of the car during the next sprint.  Pullups are definitely a weak spot for most PAX since the beginning of Covid so it was nice to get in some quality lat work.

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A Return to KTT – 9/10/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Chairman Mao, DFib
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Mountain Climbers x10 IC

THA THANG:

Mosey to KTT for some timed ¼ BOMBS.  Caveat was that the average time for the 12 and the 6 had to under YHC’s declared time or 3x penalty Groiners for each second that we missed time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It had been a minute since we (I) had been on the Trail so I stuck with an oldie but goodie workout but added the time limits to which there was much chatter.  With the first ¼ limit set at 88 seconds, the PAX made time but times generally went up from there.  We missed on three ¼’s to which YHC issued penalty Groiners, however, we ran late on the return trip up the trail given YHC pushed for an extra ½ mile and two of the penalty sets were combined and performed in the parking lot when we returned.  A total of 39 penalty Groiners were assessed, but that was only because YHC allowed democracy to rule (and a fear of DFib having a coronary) when setting time limits.  A couple of IR’s were thrown in to give the PAX a blow.  Overall a good workout was had by all and DFeb made it back safe and healthy, even thanking YHC for the push!

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College Football Kickoff

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field

THA THANG:

Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14

Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14

Big Boy Sit Ups x10
Imperial Squat Walkers x10
Get ups, Prisoner Style x10

Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).

Next started the running across the “football field” portion of the workout.

Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.

Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.

Finished it up with some forward and backwards arm circles, as well as some burpees.

MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.

ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd. 
2. F3 10 year anniversary in January

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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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Adieu to Bachelorhood

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, D fib, Draper, Fluoride, Isiah, Island Time, Oatmeal, Plus one, Rump Roast, Sally, Shifty McCoy, Siesta, Sound Machine  
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
8 Vegetable Pickers, 16 ISTs, 20 SSHs (Wedding date is 8/16/20)

THA THANG:
Run a short lap around the field, then Squats x16, Pickle Pounders x16, Alabama Prom Dates x16, Monkey Humpers x8

Merkins x16
Apple Turnover (bear crawl half the field, switch to crab walk the rest of the way. Then reverse crab walk halfway back, switching to crawl bear halfway)
Reverse Crunch x16
Rugby Situps x16 OYO
Imperial Squat Walkers x16
ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, 5 regular Merkins)
Groiners x16 OYO
E2K x8 each leg

Another lap around the field

We all ran a suicide with 4 stops and 5 burpees when you got back each time
Everybody do lunges across the field
Duck Walk halfway across the field and duck walk back
Double Merkin Burpee x16
Indian Bear Crawl
Nolan Ryan x16
Gorilla Humpers x8

Same suicide as earlier, but 4 merkins each time back (16 total), followed by more Pickle Pounders and Alabama Prom Dates x16 each

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for being there with him these last 3.5 (or 4.5, YHC can never remember) years with F3 and the improvement YHC has made in fitness (tummy fat loss) and general manhood. YHC would not be where he is today, about to marry the woman of his dreams without F3. Thank you

MOLESKIN:
The jokes were funny and frequent of course. Several PAX mentioned YHC should only need about 3 reps of pickle pounders for the big night and there were probably wasn’t a need for any other type of exercise. During the Apple turnover, YHC mentioned to stop at second base, to which Sally and Draper responded “no now you can go all the way to home base” and the continuation of bases reached was asked to which YHC had no response. Draper requested I note these for the backblast, so feel free to comment if I missed some jokes. When lunges were announced, Draper had some not kind words for Oatmeal after their EC was apparently heavy on the legs with them carrying their coupon and ruck for over 2.5 miles. So #tclaps to them and PowPow (who had to leave early) for doing the EC. There was a heavy dose of Rump F-bombs today, which YHC always likes to hear since it means the workout is tough. The Double Merkin Burpees produced quite the groaning, as well as the burpee suicide. YHC appreciated everyone coming out to show support as YHC bids adieu to the single life.

ANNOUNCEMENTS:
1. Siesta VQ next Saturday, 8/22 at 0700. Come out and support him!
2. 2.0 workout to follow at 0900, should be about 30 minutes.
3. GrowRuck SA has been moved to the weekend of April 9-10