#backblast #lindsleywarriors #lindsleyladders
PowPow Siesta AlrightAlright Dirtbag Meatball sound machine Dirtbag’s Brother from Another Mother (FNG) joined YHC for the unveiling of Lindsley Ladders
Dirtbag knew it was serious when we walked over to the park together (safety in numbers) when I didn’t have the speaker
After a quick warmup we went to the corner of Lindsley and Tenison Memorial and did a Lindsley Ladder, run up one block for 50 merkins, run back one block for 10 LBC’s, then 40-20, 30-30, 20-40, and 10-50. YHC was accused of doing my best F150 impression and AlrightAlright fell behind Meatball’s Italian merkins and couldn’t recover from the deficits after the first 50 merkins. Might need to do this for time and make it a #benchmark
Then we went back to the corner of Lindsley and Tenison Memorial and did a suicide down Tenison Memorial, running to each house on the street and back, doing squats when we got back starting at 10 and increasing in increments of 10 until 40 where YHC called #omaha and we went to the trail
At the trail we did two full rounds of baton death marches, with PAX needing to do two burpees before running to the front of the line
After that we went with a traditional Native American run back to the Lindsley Park pavilion and finished up with some core
Hope to see Dirtbag’s friend again for what should be a good naming (cough…Stepbrother…cough)
Announcements:
Shield Lock Week – reply to POW’s survey
Carry the Load this coming weekend
Brigs (not taught by a Bro) 6/5, bring the M and 2.0 as Avril will be babysitting
PowPow can give just as lengthy announcement as Oatmeal
Deck of Death at Lindsley
COUNT OFF & NAME-O-RAMA
PAX: AlrightAlright, Classified, Dirtbag, Icebox, Meatball, PowPow, Siesta, FNG – Colton
QIC: Big Tex
AO: Lindsley
Warmorama:
15 SSH
15 IST
10 Veggie Pickers
Tha Thang:
Run a lap around park
Deck of Death: Hearts = American Hammers (DC), Diamonds = Burpees, Clubs = Merkin, Spades = Squats. Start with a deck of cards, flip a card over and do that number of the corresponding exercise. Jack = 11, Queen = 12, King = 13, Ace = 14. Proceed until we are through all 52 cards.
12 Alternating Shoulder Taps IC
Run a lap around park
12 Alternating Shoulder Taps IC
12 Step-ups on bench DC
12 Carolina Crawdads oyo
Mary:
JLOs
LBCs
Flutter Kicks
Rosalitas
Penguin Crunches
COT:
YHC Prayed us out.
Moleskin:
I planned a pavilion centered workout, which made it mumble chatter friendly, helping us get to know FNG-Colton. Alright Alright said something about too many burpees and not enough running. Icebox thanked me for the “dry” work out, which I wasn’t sure how to interpret, so I took it as a compliment. Some comments from the PAX in general about the integrity of the deck of cards.
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.
- 10 Pam Andersons (burpee nippler)
- 20 Squats
- 30 V Ups
- 40 Merkins
- 50 Rugby Situps
- 60 Gorilla Squats
- 70 Mountain Climbers (x2)
- 80 Lunges (x1)
- 90 OH Presses
- 100 Plank Jacks
- 110 OH Claps
- 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…
Club Rehab for the Beach
#musclebeach #clubrehab #backblast
Dirtbag Meatball Special Sauce Ina Rump Roast Bleep Slushii sound machine Agnes Avril DFib joined YHC for some muscle beach meets club rehab action
I’m not going to lie, I just came up with all of that workout on the fly and I don’t have the it written down but here’s my best recollection of what we did
Warmup: the usual, SSHs, ISTs, hillbillies, veggie pickers, don quixote
YHC was having some challenges connecting to Bleep’s fancy blue tooth speaker (t claps Bleep for bringing!) Rump Roast was asked to get the workout started…he was a lil slow on the uptake so YHC quickly took the reigns back over…a lot of moaning during the veggie pickers and hillbillies, sounds like the PAX didn’t do any self care after TID18K
Mosey to the field with blocks
Because this was club rehab I prefaced the lap by saying if you didn’t have it in you to do SSHs, mountain climbers, or anything else to keep the body moving but turns out we’re a bunch of stubborn assholes and all ran a lap
Bicep block work of 21s, slow curls up, slow curls down, upright rows
Core block of jackknifes, LBCs, Freddy Mercury’s, uptown crunches, flutter kicks, box cutters, heels to heaven, rosalitas
Repeato the run, bicep, core
Repeato again, throw in some Pilate leg action, a few burpees, lil baby arm circles
Meatball called YHC out that we only ran 3 laps at 6:14 so I told him he had 60 seconds to get one more in, he did but a lot of other PAX tried to be hero’s and took considerably longer than 60 seconds and caused us to go over time by a few minutes
Seemed like a decent amount of mumblechatter throughout but YHC was counting a inordinate amount but hope y’all feel like you got some good core and will be beach ready in now time!
Announcements: no time, had to hustle home
More Hops Than an IPA
COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Oatmeal, Jobu, F150, Special Sauce, Bleep, Slushii, Ultra, Chairman Mao, Avril, Dirtbag, Trash Panda, Gold Digger, Meatball, Swiper, Stingray
QIC: Slippy
AO: The Harbor
F3 DISCLAIMER & WELCOME:
WARM-O-RAMA:
20 SSH, IST; 15 Merkins, Veggie Pickers, Windmills
THA THANG:
Mosey to track
1 x lap Native American run
1 x lap Native American hop
- Everyone in single file line in plank
- Rear person in line hops over each person to get to front of line
- First 100 meters = squat jump
- Second 100 meters = right leg hop
- Third 100 meters = left leg hop
- Fourth 100 meters = burpee between each person
Mosey back to park
MARY:
30 Merkins OYO
Flutter kicks of unknown count and duration
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
ANNOUNCEMENTS:
1. Sign up for Grow Ruck San Antonio!
Lindsley on Ice
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Dirtbag, Meatball
QIC: Oatmeal
AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 25 IC
IST’s x 20 IC
Snow pickers x10 IC
Run to playground tree and back
THA THANG:
BOMBS x2 starting at pavilion with burpees x5 and then running to each of the four ‘corners’ of the park to do each of the other four exercises (overhead press x10, merkins x15, big boy sit ups x20, squats x25). Ran to tree and back between BOMB sets.
Using trees on NW side of park:
Lunge walk to first tree
Backward lunge walk to next tree
Backward run two trees
Repeato to end of trees
Suicides using every other tree as turn
Lunge walk routine back to pavilion
BOMBS routine x2
Superman x 10 (to achieve maximum shrinkage)
Snow angels x5 to wrap
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
Started off a trio and after a victorious battle with the snooze button, Meatball joined about halfway through the workout. Another cold morning in the snow and YHC appreciated the presence of the Lindsley Crew (Siesta was noticeably absent after I called him out the day before). Very little mumble chatter as our Texas blood is still much too thin for this type of weather. Speaker would have come in handy this morning!
ANNOUNCEMENTS:
- Patriot Challenge
- TID18K on 3/6
- GrowRuck Alamo 4/9-4/11
- F3 Golf…
Friday Fun @ Lindsley
COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Siesta, Teasip, Dirtbag, Meatball, Big Tex, Icebox
QIC: Oatmeal
AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
IST x 15 IC
Mosey
SSH x 15
THA THANG:
Coupon mosey from park down Shadyside, stopping midway for a continuation of warmup with SSH. Continued mosey to the People’s Hill.
Murder Bunny up hill, walk back down, 10 irkins on the block
Sprint up hill, jog down, 5 burpees
Repeato
Mosey to empty lot off Shadyside for a Jacob’s Ladder
Cusak walk/rifle carry about 25 yds
6x-1x man makers
Cusak walk back
1x-6x flutters with block
Mosey to Lindsley & Tennison Memorial intersection
Sprints to Blair and jog back
Winner: x3 coupon curls
Loser: x10 burpees
All others: x7 coupon curls
Repeato x3 subbing in some OHP’s and burpees as YHC saw fit.
CIRCLE OF TRUST/BOM:
YHC prayed us out thanking the good Lord for the physical ability to get up and out, men of F3, accountability, and that we may have an impact on our families, communities and workplaces.
MOLESKIN:
YHC had a brilliant idea last night. How would Murder Bunnies work on the People’s Hill (so named until we get a better nickname)? Well, this morning the PAX found out (I also found out who reads the preblasts). Tclaps to Teasip who correctly guessed why we were heading to the hill with coupons. I know, tough one to figure out. YHC quickly began to feel the love from the PAX with all the grumbles that followed the revelation. However, several PAX commented that the MB’s up the hill weren’t that bad and in fact, the block helped pull them up. This was not repeated going up the second time! However, this stimulated the workout sadist in me and who knows what I will brew up to top it. The Jacob’s Ladder further ingratiated YHC with the PAX as several commented that YHC was putting them through the Cusak hell to prepare for his trip to GrowRuck Alamo. YHC responded by inviting the PAX to join! A few sarcastic comments were uttered with the announcement of sprints up Lindsley insulting YHC’s ability to judge distance because of one small miscalculation when we completed our inaugural run up that hill. Again, I will remember this in the future to really inspire the PAX. With each sprint, the winner was rewarded with fewer reps and the loser paid a penalty, but was allowed to start the next sprint off the “Ladies Tee” aka head start.
ANNOUNCEMENTS:
1) F3 Golf
2) CSAUP – 4x4x24 in February
3) Patriot Run “Run Ranger Run” in February – get signed up!
4) Q source lunch today – Ozonas @ 11:30am
5) TID 18k – March
6) Grow Ruck San Antonio – April — COMMIT!
7) PEP clothes donation – BRING TO JAN 30th WORKOUT
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:
- Next Wednesday 1/20business casual/professional/interview clothing donations to splash
- 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
- Texas Independence Day 18k March 6 at 0700
- Grow Ruck April 8-10, bring the Dallas wave
- F3 golf
Harbor Frost
PAX: F150, Swiper, Big Tex, Dirtbag
Q: Icebox
Warmup
SSH, IST, veggie pickers
The thang:
Mosey to closest playground
10 pull-ups
10 dips
10 rugby sit ups
Short lap
Repeat twice
Mosey to sloped parking lot
Jacob’s Ladder: burpees and squats
Mrs Icebox Arms
Mosey to tennis courts
Pilates leg circuit
Run to the end of the 4 courts and back
Bear crawl to court 1, crab walk to court 2, bear crawl to court 3, crab walk to court 4, run back to start
Mosey to playground 2
10 irkins
10 slow elevated big boy sit ups, like real slow
10 dirkins
10 slow elevated big boy sit ups
10 dips
Mosey back to start for some Mary
Plank leg lifts
Ring of fire with hollow hold + rugby sit-up to 41
Slow Freddy Mercury’s
Uptown crunches
8 burpees to kill the last minute
YHC was disappointed to not see the #subarucrew after I promised light jogging and mumblechatter
Dirtbag was second guessing his decision to come out this AM when the first thing I asked him was “what do you want to do today”, admittedly YHC spent more time on building a playlist than thinking about the beatdown
Was a small intimate crowd, like when I used to spin acoustic covers at Glencoe back in the day but we got after it hard in the gloom
The ground had some frost on it so I announced at the start that we won’t be messing with that nonsense. F150 said that he wished Teasip would’ve been so observant yesterday
Not a lot of mumblechatter as we kept moving from spot to spot quickly to stay warm, solid full body workout
T claps to Big Tex who slayed the workout leading the PAX in just about every exercise we did today!
Announcements: CSAUPs are coming
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 –