Beachdown with Slushii and Aaarrrggghhh – Glencoe Park

COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, F-150, Classified, Plus One, Oatmeal, Dismount, B-Cup, Bleep, Teasip, Alright Alright
QIC: Slushii, Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15 IC, Crab Cakes x 15 IC, Crab Humpers x 15 IC

THA THANG:

DORA – with coupon – 100 American Hammers, 200 Shoulder press, 300 Curls (PAX 1 runs to lightpole and back while PAX 2 completes exercise then repeato)

Dirty McDeuce – Step up right leg onto bench with coupon  12 IC, Rugby Situps x 12 IC, Step up left leg onto bench with coupon x 12 IC, run around goal post and back to pavillion. Repeato 3 times

MARY:
Uptown Crunch x 8 IC (each leg), LBC x 8 IC, Reverse Crunch x 8 IC, Rosalita x 7 IC

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC was happy to have a Co-Q with this beachdown. Today was all about getting the body physically ready for summer time (although summer started months ago in TX). Some mumblechatter about the music choices. Good to keep variety in the music to dull the pain of the coupon work. Great COT/BOM at the end – GIVE IT AWAY. Everyone. Go out there and be a better man and watch it spread. Great continual showings from the FNG’s that were brought out last week. 

ANNOUNCEMENTS:
1. Grow Ruck – San Antonio – September 18th – sign up if you are going
2. F3 10 year anniversary – Cape Fear, NC – sign up if you are going 

Wheel of Death…how many V ups?

COUNT-OFF & NAME-O-RAMA

PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

IST ICx20, SSH IC x12

 

THA THANG:

Mosey to front of the school parking lot

 

Catch me if you can (length of the parking lot)

10 merkins

Lt. Dans

 

Mosey to B Field

PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.

 

Squats

Diamond Merkins

Merkins

Carolina Dry Docks

Mountain Climbers

Mountain Climbers

Plank Jack

V-ups

Carolina Dry Docks

Wide Merkins

SSH

Diamond Merkins

Mountain Climbers

V-ups

American Hammers

Uptown Crunch

V-ups

SSH

Squats

American Hammers

Merkins

V-ups

American Hammer

Rugby Situps

Carolina Dry Dock

Arm Circles

Plank Jacks

 

Mosey back to the flag

 

MARY:

All in the workout

 

CIRCLE OF TRUST/BOM:

Reach out to men and get guys back out.

 

MOLESKIN:

The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15.  20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.

 

ANNOUNCEMENTS:

 

Icebox Birthday Beatdown – Take 3

#backblast

Bleep AlrightAlright Sally Sex Panther Oatmeal F150 Life Alert Slushii Teasip Royal Flush, and Dr. Oz (FNG) joined YHC for his 3rd annual bday beatdown

Sex Panther, Dr. Oz, and YHC thought this was going to be a 3 man weave but per usual the Glencoe Caravan rolled in at 0529 with the rest of the PAX doing their best Rump Roast impression coming in HOT

AlrightAlright immediately asked if we were going to be rolling around the ant hills of Glencoe since he wanted to Chippendale, I replied his backside was safe and proclaimed myself one of 3 PAX who knows how to handle the elements of Glencoe (the most finicky of AO’s…I’ll let y’all guess who the other two are 🤣)

After a quick warm up we completed a burpee mile where we added mine and Slushii’s bday burpees:

1/4 mile, 17 burpees
1/4 mile, 17 burpees
1/4 mile, 17 burpees,
1/4 mile, 17 burpees

That’s a total of 68 for the non math majors out there

Quick mosey to the tennis court for a ring of fire, 30 seconds of an exercise, 36 times, no breaks. Exercises included the following:

Arm circles forward (twice)
Arm circles backward (twice)
Burpees
One leg burpees
Tony Hawk burpees
LBCs
Flutter Kicks
Freddy Mercury’s
Penguin Crunch
Box Cutters
Squats
Bobby Hurley Squats
Merkins
T Merkins
Superman’s
SSH’s
IST’s
Overhead Press
Overhead Claps (twice)
Wide Grip Merkins
Missing a handful but y’all get the point

Had a few minutes left so we did some sprints across the two tennis courts and back

Thanks all for coming out, a lot of fun to have y’all join!

The CATS of Lake Highlands, June 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Stingray: 20, 19, 18, 17.25
F150: 20, 19, 18, 17.25

MARY:

CIRCLE OF TRUST/BOM:

The Last Dance (Beatdown?)

#backblast  5/19/20

AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang

Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)

First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)

House “Party” – hold goblet squat, curl “party” (75)

“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)

Second 3 Peat

PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat

Did lap/BLIMP combo two more times

Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91

PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone

Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found

https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw

The CATS of Lake Highlands, May 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Alright Alright: 20, 19, 18 (probably could have been more but took a tour through the neighborhood and left no man behind)
F150: 20, 19, 18

MARY:
10 OYO Ninja Burpees
Flutters IC x12
Hello Doll IC x14
Freddie Mercury IC x15
Box Cutters IC x13
Heels to heaven IC x11

CIRCLE OF TRUST/BOM:
Importance of man sticking together and urging one another in blindspots and strengths.

This will become a regular bench mark for The Harbor, more details later as to when we will make it such.

Sheens and Picnic Tables

COUNT-OFF & NAME-O-RAMA
PAX: Oatmeal, Stingray
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15, IST IC x15, MC IC x15

THA THANG:
Mosey and three points 25 merkins around park.

Mosey to picnic tables
Box Jump 20
Merkins 1
Work to 1 Box Jump 20 Merkins
Made it to 5/16

MARY:
Low and slow Hello Dolly

Burpees for Days

COUNT-OFF & NAME-O-RAMA
PAX: Rump Roast, Aaarrrggghhh, Alright Alright
QIC: F150

AO: Virtual – Bluejean Network

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:
SSH IC x15, IST IC x15, Annie IC x15

 

THA THANG:
Burpee for days
4 rounds each burpee is set of 10
Hand release
Alpine Skier
Tuck Jump

 

Mountain Climber
Regular
Superman

 

Rounds 1 & 2
Flutter Kicks ICx10
Hello Dolly ICx10
Freddie Mercury ICx10

Rinse and repeat

E.A.S.T.E.R. Tuesday 4.14.20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
Watermelon Picker

THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min

16 ski abs

EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:

E
lf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon

1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs

MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.

The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.

On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.

It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.

EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.

YHC believes the best mumblechatter joke today was the hiney.

Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.

Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.

ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!

Fitness Test Circuit – 4/6/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Rump Roast, Alright Alright, Sally, Draper, Shifty McCoy, F150
QIC: PowPow

AO: Virtual via the UBJN (Garages, backyards etc)
F3 DISCLAIMER & WELCOME: Umm…..

WARM-O-RAMA:
SSH x 15, ISTx15

THA THANG:
Fitness Test Circuit – All exercises OYO

  • Burpees x 20
  • Calf Raises x 30
  • Ski Abs x 20 (each time across is a rep)
  • Merkins x 20
  • Squats x 20
  • LBCs x 40
  • Carolina Dry Dock x 20
  • American Hammer x 20 (count = 1,1,2,2)
  • Nipplers x 20
  • Jump Squats x 20
  • Mountain Climbers x 20 (count = 1,1,2,2)

After completing the above circuit, PAX partnered up to tackle the circuit Dora-style.  The partner doing the “running” completes 10 single count side-straddle hops, then partners flapjack. The Dora circuit was:

Burpees > Calf Raises > Ski Abs > Merkins > Squats & LBCs. Same rep count as above.

Then switch back to OYO  Circuit where Dora Circuit left off:

Carolina Dry Dock > American Hammer > Nipplers > Burpees > Calf Raises > Ski Abs > Merkins > Squats > LBCs > Carolina Dry Dock > American Hammer > Nipplers. Same rep count, Nipplers cut short for time.

MARY:
Done throughout workout

CIRCLE OF TRUST/BOM:
YHC shared what it has meant to him to be part of F3 DFW for the past year. Thank you to the PAX for everything they do to support each other and the community, accelerate F3 DFW and give it away. Thank you to Oatmeal for the EH.

MOLESKIN:
It was YHC’s one-year anniversary with F3 and VVQ (Virgin Virtual Q). Since YHC’s first post was the Q2 2019 Fitness Test, we paid homage with a fitness test circuit. Not sure why I decided to only go to Mountain Climbers when planning the workout.

Shifty took an extended bathroom break during the workout, leaving Rump Roast to do most of the Dora workout without a partner. Dora is tough over video call, it would have worked better if the partner doing the exercise just has to complete a pre-determined number of reps while the “running” partner performs AMRAP of an exercise that lets them keep eyes on the screen (SSH, IST, OH Claps). That way the exercising partner can complete the assigned reps and just start doing SSH and the other partner will see this and know when to switch.  No verbal communication needed.

ANNOUNCEMENTS:
1. Alright Alright is Q’ing a workout for Fort Worth on Wednesday. Draper has the regular Q that day and will likely converge with Fort Worth.
2. Don’t forget Special Sauce’s daily challenge from Saturday – reach out to someone! Do it today and then reach out to someone else tomorrow!