November 16, 2020 – Westside Bootcamp – Germany Park

PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine

AO: Germany Park


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


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


20x WWI (Bigboy) Situps 
20x Boxcutterrs 

sound machine offered a prayer


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. 

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

Monday August 24: Germany Park with Sex Panther

AO: Germany Park

SSH x20; IST x15; Windmills x5

Indian run around the track

Mosey to the tennis court; PAX stayed in half-court, clockwise always facing the net:
1. bear crawl w/10 burpees at each corner (40 total)
2. lunge walk w/15 squat jumps at each corner (60 total)

Indian run around the track

Mosey to the tennis court, this time counter clockwise:
1. lunge walk w/10 squat jumps at each corner (40 total)

Indian run around the track

Mosey to the tennis court, counter clockwise:
1. bear crawl w/7 burpees at each corner (28 total)

Popcorn Mary w/20 reps each:
TumTum – penguin crunches; Sound Machine – big boy sit-ups; Double Pain – flutter kicks; Slushii – J-Lo’s; Classified – LBCs

YHC prayed for reconciliation for our country.

“WTF?!” “Murder” “Slaughter” commonly muttered

IRON PAX starts tomorrow

F150 3rd Anniversary



PAX:Pow Pow, Oatmeal, Isaiah, Slushii, Lil Smokey, Classified, Alright Alright, Chairman Mao, Double Pane, Sound Machine, Draper, Stingray, Plus One, Oo-De-Lally 

QIC: F150

AO: The Harbor



36 SSH, 36 IST, 36 SSH, 36 Grass pickers


Ring of fire burpees 4 rounds

Rd 4 Snowflake plank while waiting

Mosey with Coupons to field on other side of pool

2 Rounds


·       Manmakers x5

·       Overhead press x10

·       Curls x15

·       Skull Crushers x20

Hold Squat with Coupon until all in.


·       Vup x5

·       Elf on a shelf x10

·       American Hammers x15

·       LBCs x20

Cusack until all in.


·       Lunges x5

·       Lt Dans x10

·       Calf raises x15

·       Squats x20

Plank until all in.

Mosey back to flag


Coupon Growing Pains IC x30 (LBC, BBS, American Hammers, Flutter Kicks)

Snowflake Plank



A simple invite is all it takes to get men out. Don’t let that little voice deter you extending an invitation. All it took for me was someone inviting me to come workout with men and it peaked an interest for me to check it out. Since then I have been hooked by the fellowship, fitness, and faith. Great job today men and looking forward to where we are headed!


1.     F3 DFW Golf Tourney talk with Ultra.

2.     GROWRuck moved to April 9-11, 2021

3.     Happy Hour this Friday

4.     2.0 Workout following Siesta’s VQ at 9 AM.

No Brooks, some Biceps

PAX: Aaarrrggghhh, Alright Alright, Bleep, Classified, Double Pane, Draper, Froggy, Plus One, Rump Roast, Shifty McCoy, Slushii,  Sound Machine, Special Sauce
QIC: Teasip

AO: Glencoe Park #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given, including COIVD disclaimer

SSH x20, IST x15, Windmill x10

Mosey to the Playground for a quick circuit:

Group 1 does 5 pull ups, then relieves Group 2 (doing Squats AMRAP) who relieves Group 3 (doing LBCs AMRAP) who relieves Group 4 (doing Step Ups AMRAP) who goes to do 5 pull ups. Complete 4 rounds.

Mosey to the football field for some football suicides with coupons. The markers were each of the three lights on the far side and the far goal line.

Suicide 1: Going from short to long with increasing Bicep Curls (3,6,9,12)

Suicide 2: Going from long to short with decreasing Man Makers (12,9,6,3) 

Bear Crawl to the first pole and Crawl Bear back. 12 OH Press when back

Suicide 3: Going from short to long with increasing Squats (3,6,9,12)

Done a little during the circuit at the beginning

YHC prayed us out

With Brooks not showing up on Sunday, YHC decided to go heavy on the running. YHC was originally going to do the Suicide Special, but decided to modify it with coupons and football field. Special Sauce and a few others were curious if we were going to repeat the Bill Murray Caddyshak/Groundhog Day workout, but quickly found that was not the case. Rump was none to pleased and let YHC know it early and often. Overall a solid turnout and YHC was happy to have so many post in the Gloom. 

1. Ultra is rucking to raise  money for Doctors Without Borders in their support of Beirut this Wednesday starting at 1800 and going to midnight. Come join him for all or some of it and donate.
2. 2.0 workout to take place next Saturday, August 22 at 0900 after Siesta’s VQ.

Caddyshack – The Bill Murry

Date: 08/07/2020
Temp: 83°  
Weather: Clear skies and humid AF!

Count-off & Name-O-Rama:
PAX: Plus One, Sting Ray, Ultra, Sex Panther, Froggy, Shifty McCoy, Bleep, Sound Machine, Agnes, Slushii, Special Sauce, Double Pain, Alright Alright, Teasip
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
Side Plank Hold for 60sec each side(IC)
Good Mornings  x9 (IC)
Split Squats x9 (each leg, IC)
NC Groiners x18 
Rump Challenge – Lap around the Park or Burpees till pax make the lap (Everyone ran)  

The Thang:
Rump’s version of the Bill Murray (Caddyshack / Golf Theme)
10x Merkins
10x Jump Squats
10x Big Boy/ WWI 
10x Burpees
Bear crawl across the field
Run/Sprint back

Circle of Trust (CoT):
Alright Alright prayed us out

No music this morning

OK, so maybe it was more “Ground Hog Day” than “Caddyshack” but, again, my knowledge of golf is limited at best! It seemed like a good idea last night. I think everyone heard that the warm-up exercises this morning were suggested golf exercises – The internet never lies… Right?
I noticed Bleep didn’t have a whole lot to say this morning. I believe @Ultra called me an A$$hole the first round across, @Special Sauce told me he was thinking about faking having to take a dump for the first time ever at an F3 workout, @Double Pain told me that he’d forgotten what round he was on reinforcing the “Ground Hog Day” movie comparison. It was a pretty epic beatdown. 
#acceleration #isi #giveitaway 

Grow Ruck – sign up soon 
@Ultra trucking white Rock Lake for 6hrs next Wednesday – dets to follow
2.0 workout coming up soon stay tuned to Band – Ok, I forgot the dates!!
HH Officially moved to next week Friday, 14 Aug – Not sure if Q has been finalized