Willie Mays Hayes Spring Training Workout

 

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Mosey to track

15 Side straddle hops

15 Imperial storm troopers

THA THANG:

Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 

 

MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks

 

CIRCLE OF TRUST/BOM:
YHC prayed us out and asked for strength and endurance for the rest of the week.

MOLESKIN:
Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.

ANNOUNCEMENTS:

1. Growruck
2. Memorial Day event

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. 

  1. 10 Pam Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 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…

Avril VQ Groundhog Day

#Backblast Glencoe 03/09/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sex Panther, DFib, F150, Shifty McCoy, Rump Roast, Ultra, Gambler, Bleep, Oatmeal, Teasip, Draper, Agnes, Jobu, Slushii, Plus One, Classified, Stingray, PowPow, and Special Sauce 
QIC: Avril

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
13x SSH IC

13x Daisy Pickers

13x Hillbillies

THA THANG:

Appetizer:

Indian Run around Glencoe

Groundhog Day:

Deadlifts x10

Overhead Press x10

Upright Rows x10

American Hammers x10

Squats x10

Short loop through Glencoe

Rinse Repeat

Finishing Touches:

Rifle Carry width of football field with 10 burpees then Rifle Carry back

Little touches of abs:

Commandos x13

Burpees x10

Flutter Kicks x20

Penguin Crunches x13

LBC x5

CIRCLE OF TRUST/BOM:

YHC thought about what should be touched on and that was upper body, back, and cardio.

MOLESKIN: YHC wanted to thank all the PAX that showed up for YHC first Q. Was exciting and focused on a mixture of cardio, upper body, and back. Ready for the next one!

ANNOUNCEMENTS:

  • Grow Ruck San Antonio 4/8 and 4/9

Big Tex VQ

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Teasip, Icebox, Alright Alright, Slushii, Armpit, Stingray, Oatmeal, Draper, F150, Swiper, Meatball
QIC: Big Tex

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
15 SSH, 10 ISP, 10 Vegetable Pickers

THA THANG:
Mosey to the Pavilion

10 bench dips, 10 step ups, 10 Freddie Mecuries

Mosey to high school tennis court

7 of Diamonds: 7 burpees each corner, 14 double count flutter kicks ec, 21 merkins ec, 28 squats ec, 21 SSH ec, 14 LBC ec, 7 Bonnie Blairs ec

Mosey back to the Harbor parking lot

MARY:
Penguin crunches, Outlaws, American Hammers, Mountain Climbers, Rosalitas

CIRCLE OF TRUST/BOM:
YHC thanked everybody for coming and prayed us out.

MOLESKIN:
I’m sure there was plenty, but between not trying to screw up and trying to survive Slushii’s poisonous output, I don’t recall.

ANNOUNCEMENTS:
1. 4X4X24 starting Friday, Patriot Run, Texas Independence 18K, Grow Ruck, F3 Golf

 

DT – Cold Enough to Sweat

COUNT-OFF & NAME-O-RAMA:
PAX: Slippy, Avril, Draper, 
QIC: Swiper

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
2 x 2.5 mi. DT Laps 

CIRCLE OF TRUST/BOM:
YHC prayed us out and encouraged all to pray for strength this week, in anything they do.  

MOLESKIN:
PAX were impressed with the amount of sweat the Slippy generated in the sub-40 degree temps while clipping a ~7:15 pace. Draper was pleased that the six pickup wasn’t too far and was able to keep Avril and YHC in his sights. 

ANNOUNCEMENTS:
1. 4x4x24 discussed as all are planning to participate on some level
2. INSERT

Sandbaggin’ it – 11/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, AlrightAlright, Draper
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills (or the Praise Jesus) x 10 IC

THA THANG:

PAX chose a sandbag and we began a camel pack mosey east to Fieldcrest for some 5x5x5 stops at each “corner” of the park:

 Fieldcrest: 5 sets: 5X burpees, 5X sandbag curls

Camel pack mosey to playground in SE corner of park: 5 sets: 5X sandbag step ups DC, run around perimeter of playground 5X dead bugs DC (x2)

Camel pack mosey to rec center parking lot: 5 sets: 5X HR merkins, backward run up hill with sandbag, 5X squats with bag

Camel pack mosey back to launching field for some body drags with the sandbags (approx. 20 yards) down and back x2 with 10 sandbag-free lunges thrown in at one end.

 MARY:

Freddie Mercuries x 20 IC starting on flat surface, up hill and highballing down the hill

LBC’s x 15 IC

 5x OHP with sandbag to wrap

 CIRCLE OF TRUST/BOM:
Stingray commented on our pandemic journey equating it to his M’s experience running a marathon.  She hit a wall at mile 21.  With only 5 miles remaining, one would think you are so close to the finish that it should be smooth sailing.  However,  the last 5-6 miles of a marathon are the most brutal since most training never takes you beyond 20 miles at a time.  We are at mile 21 of the pandemic as hopeful news continues to flow about vaccines.  We must push through this phase and be diligent to not only finish the race, but be encouraging to our families and others we encounter!  YHC prayed us out

MOLESKIN:
The mood quickly turned from hope to disappointment when only four PAX were present at launch.  What YHC had planned for a partner workout became a group exercise as the number of sandbags = number of PAX.  The grumbling quickly began when the PAX realized that with higher attendance the load of the sandbags could be shared with a partner, but alas, each PAX was responsible for his own 50lb “baby” throughout the workout.  With a focus on lower body, concerns quickly grew about the KTT workout tomorrow.  PAX can expect more sandbag workouts in the future as we slide into GrowRuck prep season!

Veterans Day – Chad 1000X

November 11th, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx15

Short mosey with rucks to pavilion

THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court

Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck

Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park

Underdog on handrail x 15 DC IC – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool

LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion

Steps Ups x 40 IC – Remove ruck – mosey to handball court

Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion

Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC

CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.

Veterans Day is a day to honor our veterans and thank them for their service.  GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to  honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x

YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).

MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.

Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.

ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21

#backblast Burleson 8/22. Siesta VQ

COUNT-OFF & NAME-O-RAMA:

PAX: Isaiah, Island Time, Shifty McCoy, Rump Roast, Chairman Mao, Oatmeal, sound machine, Draper, PowPow, Plus One, Fluoride, Whoops, Classified, DFib

AO: Burleson

F3 WELCOME AND DISCLAIMER: given

WARM-O-RAMA:

SSH x 17 IC

IST x 17 IC

Windmill x 10 IC

Indian run across the park (2 full laps)

THA THANG:

16 burpees (the goal was to complete 46 overall, but some things got in my way)

Mosey to the track field (supposedly it was opened)

Stop to grab some benches on our way there for 46 reps overall:

16 box jumps

15 side lunges (left leg)

15 side lunges (right leg)

F3 relays

Once we got to the track filed it was closed –> crap!! :-(. But siesta got a plan B, doing the same F3 relays on the quad. 

The idea was to make teams of 3/4 PAX, spread out evenly around the track at four stations, each station with an assigned exercise, then run between stations as in a relay race. After some confusion, Chairman Mao and Oatmeal step up to clarify directions and we were able to complete 2 full laps.

Station 1 – Monkey Humpers (nobody seemed to like those)

Station 2 – Merkins

Station 3 – Carolina Dry Docks

Station 4 – Overhead Claps

Hopefully, this idea will work better when the track field is opened back.

Mosey back to the playground with a stop for:

8 Durkins

16 deeps

Mary

16 Rosalita

No time for more, but at least I had time for some bilingual counting.

We still owe 30 burpees, that will be done on my next Q (first F3 anniversary, followed by a beer salute this time)

 

F150 3rd Anniversary

#backblast

COUNT-OFF & NAME-O-RAMA

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

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

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

THA THANG:

Ring of fire burpees 4 rounds

Rd 4 Snowflake plank while waiting

Mosey with Coupons to field on other side of pool

2 Rounds

Arms

·       Manmakers x5

·       Overhead press x10

·       Curls x15

·       Skull Crushers x20

Hold Squat with Coupon until all in.

Abs

·       Vup x5

·       Elf on a shelf x10

·       American Hammers x15

·       LBCs x20

Cusack until all in.

Legs

·       Lunges x5

·       Lt Dans x10

·       Calf raises x15

·       Squats x20

Plank until all in.

Mosey back to flag

MARY:

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

Snowflake Plank

CIRCLE OF TRUST/BOM:

MOLESKIN:

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!

ANNOUNCEMENTS:

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.

CLIMB VQ

COUNT-OFF & NAME-O-RAMA: F150, Draper, Aaarrrggghhh, Slushii, AlrightAlright, Plus One, Oatmeal, PowPow, Rump Roast, Bleep, Chairman Mao, Icebox, Ultra, Isaiah, Sound Machine, Jazzercise, Sex Panther, Froggy, B Cup

QIC: Classified

AO: Glencoe Park

F3 WELCOME & DISCLAIMER: Given, made regretful ant bite disclaimer, karma below

WARM-O-RAMA: 
SSH X 15 IC
Imperial Storm Troopers x 15 IC

THA THANG:
Short coupon mosey to the field for the CLIMB

Crab Walk short side of the field and run back
     Curls with coupon x 20
     Gasser

Lunge Walk short side of the field and run back
     LBCs with coupon x 20
     Gasser

Inchworm short side of the field and run back
     Iso Squat with coupon x 10
     Gasser

Merkin Walk short side of the field and run back (Ant bite Karma and merkin agony shortened merkin walk to half way)
     Man Maker x 10
     Gasser

Bear Crawl short side of the field and run back
     Bonny Blair x 20

Coupon mosey to the pavilion

MARY: (Q fatigue sets in)
Mountain Climbers x 20 OYO
Penguins x 20 OYO (YHC tries Penguin 6-inches)
WWI Sit-Ups x 20 IC
J Lo × 0

CIRCLE OF TRUST/BOM:
YHC prayed us out, thankful for another double digit turn out and asked for strength and fellowship in the coming months. 

MOLESKIN:
Very appreciative to everyone that came out this morning. Workout was supposed to be on the tennis court with motivators in between, but we improvised. Lots of grumble during the inchworm. Ant bite karma on the Merkin Walk. General disgust from pack leaders Aaarrrggghhh and AlrightAlright when YHC called the Merkin Walk when the rest of the PAX was halfway. Rump Roast claimed 7Fs on the scale. YHC was not informed of the beer/claw requirement this morning, which may have been why most of y’all showed up… but beers will be served tomorrow at the harbor!

ANNOUNCEMENTS:
Siesta VQ Saturday 8/22 at 7am, followed by 2.0 workout at 9am
F3 Golf October 10 (TX/ou Weekend). Ultra and Mulligan from FTW are Co-Q
Growruck postponed to April 9-10
F3 10 year January 15-17