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PowPow’s B-day Q

Friday – February 14, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx20 – ISTx15 – Veggie Pickersx10

THA THANG:
Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

MOLESKIN:
Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

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The Wheel of Pain Co-Staring Oatmeal

Pax:
Island Time, Special Sauce, Alright Alright, Draper, Sally, Ice Box, Siesta, Dem Apples, Oatmeal, 2 FNG’s Greenspan and Rainman. (I think I remembered everyone)

QIC:
YHC, Rump Roast

Weather:
46 degrees and beautiful 

AO: 
Burleson

Disclaimer:
Given

Warm-O-Rama:
SST’s x20 IC
IST’s x20 IC
Cotton Pickers x15 IC
Burpees x15 OYO (Because there was too much Mumbblechatter)

The Thang:
Mosey to the fountain at the Quad bro
Wheel – of – Pain (roughly 45min OYO)
Mosey back to Burleson
4mins of Mary

CoT:
YHC prayed us out

Announcements:
Texas Independance Day 18K comming up in 2wks

Mumblechatter:

The warm-o-rama had a lot of chatter that YHC self consciously took personally. So I decided to dole out some OYO Burpees to quiet the noise. Then we were off to the Quad and although our little clusters chatted it was much quieter. Once we got to the spot the chatter started again, especially, the fact YHC needed Oatmeal to explain the Wheel of Pain since even I had forgotten how awful it was. I heard about it that I didn’t have a speaker…. It was a rough crowd this morning! I believe Coach K would have been proud had he been present today. He was there in spirit.

I have to admit, I neglected to write everyone’s name down right after so I hope I didn’t leave anyone out. I also hope I got the FNG’s new names accurate. IT had been a while since I’ve lead a large group of men and it felt almost like a VQ. I hope I was able to mask that and pull off a solid beatdown. Until next week my friends! 


 

 

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I Feel the Need for Speed! 02/20/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Coach K, Special Sauce, Draper, Ina, Pepper
QIC: Oatmeal

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given in a brain fog

WARM-O-RAMA:
SSH x 20IC

IST x15IC

Windmills x 10IC

THA THANG:
YHC had the PAX to the track for some much needed speed work.  We commenced the following with each PAX taking the lead for each length.  Should the “12” not finish in the given time, there was to be punishment.

400m@95sec, 60 sec rest when the “six” finished with 20 squats during rest period

200m@45sec, 30 sec rest when the “six” finished with 10 merkins during rest period

400m@90sec, repeat active rest period with squats

200m@44sec, repeat active rest period with merkins

400m@89sec, repeat active rest period with squats

200m@43sec, repeat active rest period with merkins

400m@88sec, repeat active rest period with squats

400m@87sec, repeat active rest period with merkins

Half bleacher run

Mosey back to La Mad

Mary:

Homer/Marge with some mumble chatter by YHC adding a few exercises in throughout

Uptown crunch

Low dollie

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had a need for speed this morning and brought along the PAX for some fun on what was a blustery and wet winter morn.  The challenge was to get faster with each “rep” or face punishment.  Unfortunately, YHC did not set stretch goals to allow us to fail in a safe environment so we coasted through the workout without any punishment.  YHC did note that this workout created quite the excitement (or fear) to exceed the targeted times with each run.  So much so that the jumpy PAX false started numerous times on one particular 200m run so YHC thought 10 burpees would quell the skittish PAX.  It appeared to have the desired effect as there were no more false starts! 

Once again YHC had issues with the opening disclaimer.  For the life of me, I cannot understand why it is so hard to remember an announcement that we hear every morning.  Perhaps it’s the Gloom, my reduced posts or my age.  No matter, I shall endeavor to get my act together. 

Overall, I think the workout met my desired objective and I think we, as PAX, could use more speed work with faster times!

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#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.

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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

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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. 

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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.