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Harbur 5/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, F-150, Jobu, Oompa Loompa, Slippy, Stingray
QIC: Sally

AO: The Harbur
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10

THA THANG:
Lots of pearls-O-A-S

Run down Church, stop at.. that church

Chase Dora
P1 start lunging toward the end of the parking lot and back
P2 50 “jump ropes”; run to your partner when done and switch
Modify to P1 bear crawl 2/3 the way through

Keep running down Church to the bottom of the hill
Some flutter kicks I think

Dora #2
P1 run halfway down the street and back
P2 100 merkins, 150 squats, 200 SSH’s

I believe some mountain climbers and plank jacks

More PoaS back to the tennis courts by the track w rugby situps

Suicide long to short, all 4 courts 
got about halfway done, did some Wilt Chamberlains
Headed back to the AO start

MARY:
Called upon Slippy and Draper to count a couple exercises, they chose V-ups and big-boy sit ups respectively

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
fun day today. lots of running. we discussed prime numbers, making up workouts as you go, and probably went about 45 seconds overtime. Topped it off by laughing that the picture is probably one of the only ones recently where PAX are all smiling.

ANNOUNCEMENTS:
Alcohol tonight at Slushii’s, carry the load, yoga (Jobu demonstrated a nice tree pose), and flags for fallen vets

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Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

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Beef 101 w/ Rump & Co. | Launch of Something New (The Shops at Park Lane)

Date – 4/27/2021
Weather – 68° and a little windy

Count-off & Name-O-Rama:
PAX –  Sally, Arrrgggghhh, DFib, Oatmeal, Trash Panda, Sweet Baby, Bleep, Slushii, F150, Sound Machine, & Alright Alright
QIC –  Rump Roast
AO – The Shops at Park Lane
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
SSH x20
IST x20
Veggie/Cotton Pickers x10
Bat Wings x20 (forward arm circles, backward arm circles, overhead claps, seal claps, and moroccan night club)
 
The Thang:
Beef 101
 
B.o.m.b.s – Partner up P1 runs up the stairs while P2 does exercise 50xburbees/100xOverhead presses/15xMerkins/200xBigboi Situps/250xSquats
 
Eleven’s – Up the stairs / Down the ramp Squats & Jump Squats
 
Elevated Lazy DORA – 100xMerkins/200xLBC’s/300xSquats with a twist, in between each set both partners ran up 2 levels of stairs and down the parking deck for a “loop:
 
Free Time – 10 x OYO Burpees/ 10x DC IC Erkins/ 10x DC IC Clay Makers (each leg)/ 10x DC IC Dips / 10x DC IC Derkins /10x Box Jumps OYO / 10s DC IC Knee’s to Chest
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None

Moleskin:
While I may never be an Army Ranger… I AM one meat slingin’ son of a beep test! 11 men joined me this morning to explore the AO, Shops at Park Lane. The parking was nice and easy at 0524; we all meet up in front of the Starbucks. F150 waits to tell me last night at 930pm that his CG insider advised him they could be back on the property… Good news right, then he tells me they HAD to get permission. So I’m a little freaked we may get the boot. The warm-up was just long enough for the security guard to get bored watching us and for Alright Alright to start moanin’ and groanin’ about us staying in one place for our entire 1st workout. Also, some friendly debate about YHC’s arms not hurting because I didn’t do the Murph yesterday. to which I replied that it was voluntary and I didn’t want to do it. I stand my ground, I’m grown and don’t have to do it!

We then moseyed down to the stairs for an elevated learning session. I’ll be working on the Beef 101 class throughout the summer to get it just right.  We started with B.O.M.B.S which for time, I Omaha’d into BOMB. It quickly drew a few mean mugs and side-eyes, along with some mumbles which I took as a good sign. At the top of the stairs, you could see the CG crew in the Whole Paycheck parking lot. Noticing we were getting short on time I called it, as I was realizing bombs took way too long. I skipped Elevens altogether and sort of combined them it Elevated Lazy Dora. Also drawing moans and groans from the crowd. Again we cut it a little short to head back for “Free time”… I had a planned surprise but the drone pilot I found out later fell asleep. Before I could call the exercises some of the crew decide to just sit down and chill. AA was keen enough to point it out so we all did 10x burpees. I got lots of feedback that this was a good one and I know I was smoked. I expect to see each and every one of you men/leaders take some time to Q at this new spot! There are tons of places to see

Back at the launch, we used some benches to pull off a quick Dirty McDuce knock-off, some Mary, and called it a day 

Announcements:
Bunch of stuff I forgot & F3 Golf!

Ok, I remember some:
McKinney Launch is this Saturday
Carry the Load at Reverchon Park (I believe 29Man into 30May Saturday to Sunday)
A party that’s M and 2.0 approved this Saturday afternoon at Alright Alrights place in the yard

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Back blast – 04/21 – The Hahbah Failya

COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Oatmeal, Silent Bob, F150, Jobu, Trash Panda
QIC: Agnes

AO: The Hahbah
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

SSH x 15

Veggie Pickers x 15

IST x 15

THA THANG:
YHC had a plan, and it just spiraled out of control once Trash Panda showed up 3 minutes late, to which all PAX paid 3 penalty burpees.

Mosey over to the parking lot behind Lake Highland HS

Jacob’s Ladder (mistakenly called Dora by YHC) 5 burpees, 1 double count lunges … running across the parking lot

Took a page out of Trash Panda’s book and ordered an Indian Run from the parking lot to the trail behind Lake Highlands, all PAX finished strong and kept moving (shout out to Phelps)! 

Moseyed over to the Tennis Courts for an actual Dora: 2 teams of 2 PAX and 1 team of 3 PAX completed 100 squats, 200 merkins and 300 LBCs (150, 300 and 450 for the team of 3) running all 4 tennis courts. 

Had some time left so had to hit YHC’s favorite and bear crawl 2 tennis courts … crawl bear back. 

Moseyed back and finished with some quick Mary

MARY:
JLos x 15

Heels to Heaven – OYO until time

CIRCLE OF TRUST/BOM:
Name-o-rama and YHC prayed us out and thanked god for continue to push us all to keep getting better and stronger each day as well as asking the Lord to bring us together as one nation no matter our differences and continue to cherish our existence here.

MOLESKIN:
Not much mumblechatter throughout the workout, but at first it was a like head shaking at YHC failure to figure out how to do a workout with odd numbers … YHC folded under pressure and just went truly live with it. YHC truly forgets how long of a run that Indian Run can be.  Some mumblechatter was had on the Tennis Courts as Jobu was flying around like a mad man. After the workout Slushii informed YHC that the PAX ran 3 miles … how about that for a Westside led workout? 

Also, Slushii wore his chin condoms.

ANNOUNCEMENTS:
F3 GOLF; GROW RUCK … all the time … everywhere; Carry the Load coming on Memorial Day, 

 

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A Little at The Harbor

COUNT-OFF & NAME-O-RAMA

PAX: Sound Machine, Stingray, Trash Panda, Swiper, Silent Bob

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

12 SSH, IST, daisy pickers, annies

THA THANG:

Mosey to front of school. Split into two teams, one pax runs the course and exercises while others do exercise.

Rd 1 – Merkins, E2K (both sides), Nipplers X10 ( PAX waiting hold Al Gore)

Rd 2 – Burpees, American Hammers, Rocky Balboas x10 (PAX waiting do Plank Jacks)

Rd 3 – Carolina Dry docks, Alternating Shoulder Taps, T-Merkins x10 (PAX waiting do Squats)

Rd 4 – Lunges, Outlaws, Gorilla Humpers (5 monkey bumpers with Gorilla Jump) x10 (PAX waiting do Hello Dollies)

 

Mosey to Tennis Courts

Motivator long to short

MARY:

12 Yeahs, Box Cutters, LBCs

CIRCLE OF TRUST/BOM:

We are influencers in some sphere of influence we are in, whether at home, work, with PAX, or friends. How are you influencing in a positive direction or in a negative direction, F3 is about male leadership and we must be aware we are always leading and someone is always watching us lead. Not watching a creepy way…kids, friends, co-workers, and so on.

MOLESKIN:

 A LOT of soreness and discussion about the number of bear crawls the day before at SCT, causing some modifications for the group. Over all a great morning with the men of The Harbor.

ANNOUNCEMENTS:

 

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A Fun Track Lap at The Harbah

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, F-150, Gold Digger, Gusher, Icebox, Jobu, Meatball, Mr. Mom, Phelps, Silent Bob, Slippy, Stingray
QIC: Teasip

AO: The Harbah!
F3 DISCLAIMER & WELCOME: Given with the COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbillies x15

THA THANG:
Mosey to the football field for 11’s with Merkins (start at 10, go down to 1) then run across the field for Squats (start at 1, go up to 10). Go until 10 Merkins and 1 Squat.

Headed over to the bleachers for 5 rounds of running up and down bleachers (3 were normal, 2 were bunny hop up and run down).

Do two rounds of 10 Irkins, 10 Dips, 10 Dirkins, and 10 Step-ups (each leg)

Do a lap around the track: Shuffled the curves, ran backwards down one straightaway, and burpee broad jump the other straight away. Mary after.

Mosey back to the park for 12 Dry Docks

MARY:
LBCx x17, Rosalita x17, Rugby Sit-ups x17 (OYO), Yeah Thrusts x17

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC journeyed over to the Harbah this AM to see how they live it up there. Solid turnout including Mr. Mom from McKinney (major T-claps!) and Phelps continued his perfect attendance. Name change to Iron Horse or Ironman perhaps?

Icebox and Meatball had their own #jeepmafia, but Dirtbag apparently didn’t give enough hard consideration last night as he was notably absent.

The burpee broad jumps were quite the crowd pleaser. Icebox did his best to encourage the PAX to work smarter, not harder by bringing their feet up to their hands to complete each burpee to give them an extra 6 feet (or 4 feet in Big Tex’s case) between broad jumps.

YHC is looking forward to coming back out to the Harbah again.

No Ultra sightings, so the under of 2.5 is looking like a solid bet unless he pulls his own Phelps and shows up the rest of this week

ANNOUNCEMENTS:
1. Grow Ruck this weekend! Can still sign up, but probably won’t get a shirt
2. 2ndF event this Saturday at Vector Brewing. M’s, 2.0’s and pets welcome!
3. F3 Golf

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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

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Upset Special – Rain or Shine

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Stingray, F150, Trash Panda, Adam (FNG)
QIC: Swiper

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
16 – Side Straddle Hops – I/C
16- Imperial Storm Troopers – I/C
18 – Daisy Pickers – I/C

THA THANG:
Modified due to the weather, so more reps, less moseying. 

In the spirit we talked about underdogs in the first round….

Starting with the 12 Seed…Jacobs Ladder 12:1

Merkin

Outlaw

Onto the 13 seed…Jacobs Ladder 13:1

Rockette Dips


Everests – modified with benches instead of the hill

16 Seed…

Hillbilly Squats – 16 I/C


Everest – 9 OYO

14 Seed…Jacobs Ladder 14:1 – Cut short due to time

American Hammer

Dan Taylor (1 squat/4 lunges)

CIRCLE OF TRUST/BOM:
Prayers for Strength

MOLESKIN:
Discussion about rain, weather forecasts and sideways rain since the patio was very wet and limited the exercises…we learned a lot about the FNG and how names were given.  We were all surprised that Oatmeal wasn’t familiar with Stingray’s origin, but were equally surprised of Oatmeal’s origin.  YHC’s Upset Special was also discovered at the end of the workout…peck em Eagles, peck em!  

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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!

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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