Tag: F150

March 18, 2020January 1, 2021

Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder. 8 cones made up the ladder. Once you completed the exercise at the cone, you ran up to level 2 and back down, always starting back at cone 1. There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

With 10 minutes left, cut the reps of completed exercises in half. No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder. YHC was impressed to see 12 PAX join even in the lightening and rain. Hopefully, it was a challenging workout and we were spaced out enough to stay safe.

ANNOUNCEMENTS:
1. Stay healthy
2.

March 9, 2020January 1, 2021

MardiStrong – Backblast 2/25/20

Fat Tuesday, 2/25/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15

Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)

THA THANG:
Grab your coupons, to the field / benches. Yeah benches.

Partner Dora:
As a team, complete the following:

150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup

Partner 2 runs across to the other sideline, performs 1 burpee, and returns.

Switcharoo until done.

Dirty McDeuce:
12 Squats
12 OH press

MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)

CIRCLE OF TRUST/BOM:
check check

MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.

This was YHC’s first Q of the New Year. Happy to be back at it.

Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.

YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’. Oh yah.

And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.

And suck it did.

But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.

As always, thank you to the men who posted. It’s a privilege and opportunity to lead.

Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).

Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.

ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona

February 14, 2020February 15, 2020

Valentines at The Harbor

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

AO: The Harbor

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH IC x40, Underdog x30, Mountain Goat IC x20, Partner Pickle Pounder IC x10

THA THANG:

Mosey to top parking lot

Set 1 “Dating” (How you doin’?)

2 Minute Overhead Coupon Hold

14 Overhead Coupon Presses

14 Squats

14 Skull Crushers

Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)

2 minute Overhead Ruck Hold then…

2 (yes TWO) Rounds of:

14 Coupon jump Burpee

14 Coupon Squat Thrusters

14 Overhead Coupon Lunges

14 Flutter kicks (4-Count, Coupon held up)

Set 3 “Struggles” (Grind through tough times)

2 Minute Overhead Coupon Hold

14 Elf on the Shelf

14 Coupon Big Boy Situps

14 Coupon Vups

14 Coupon Sky Pounders

Set 4 “Break-Up” (Throw arms up and quit)

2 Minute Overhead Coupon Hold

14 Coupon jump Burpees

14 Overhead Squats

14 Single Arm Overhead Squats (7 each arm)

14 Coupon Squat Thrusters

14 Coupon Swings

14 Overhead Coupon Lunges

MARY:

CIRCLE OF TRUST/BOM:

Valentines day is a day that at times can get big production, however we need to be dating our wives weekly. Don’t me that guy that only does because Hallmark says so.

January 29, 2020February 15, 2020

Triangle Workout

COUNT-OFF & NAME-O-RAMA

PAX: Ant Man, Pitbull, Icebox, Stingray

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10

THA THANG:

Mosey to top parking lot

Partner workout:

Rd 1

P1 Sprint to each point of the outer tringle, 30 Ranger Merkins

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Rd. 2

P1 Sprint to each point of the inner tringle, 30 Dips

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Plank until all in

Rd 3

P1 Sprint to each point of the outer tringle, 20 Merkins

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press

Round 4

P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press

Plank until all in

MARY:

CIRCLE OF TRUST/BOM:

Gratefulness

January 16, 2020January 16, 2020

The Return of the Omaha Q

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, F150, Icebox, PowPow, Slushii, Rocky (Wily Loman from KC)
QIC: Teasip & F150

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given by YHC for both Q’s

WARM-O-RAMA:
SSH x15, IST x15, Vegetable pickers x12

THA THANG:
YHC informed the Pax that he would be taking the first half of the workout, then we would Omaha the second half to a random Pax for them to Q the rest.

YHC started with a burpee mile, stopping every quarter mile for 12 burpees. Ended the last quarter mile with 17 burpees as that was the final margin for LSU over Clemson. Then partnered up with Partner One doing squats with the coupon while Partner Two ran to the playground for 5 pull ups, then run around the tennis court and relieve Partner One. Repeato until you reach 100 squats.

At the end of the squats, the halfway point had been reached so YHC nominated F150 to take over from there. We quickly ran over to the football field for some modified BLIMPs. Did four rounds of each exercise, with a different method of transportation in between lines on the football field.

10 burpees, bear crawl to the next line, 10 burpees. Continue on until 40 burpees were completed.

10 lunges in place, with lunge walking in between. Continue until 40 lunges done.

10 squats with duck walking in between until 40 squats done.

10 merkin plank jacks, with bear crawling in between. Continue until 40 merkin plank jacks done.

MARY:
Not really done *shrugs*

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC gave the cryptic preblast that warned there could be an Omaha Q in the gloom. After some discussion, it was decided that YHC would Q the first half and a mystery person would Q the rest. Icebox was quick to say I was following in the footsteps of my beloved Astros and cheating (YHC has no comment) and others were quick to volunteer to take the Q during the burpee mile. F150 was ultimately chosen and was quick to start delivering a rather punishing beatdown. Tclaps to him for being fast on his feet and delivering a good beatdown. This will continue throughout the month and will follow the same format to keep the PAX on their toes and to continue to challenge us.

January 8, 2020January 11, 2020

Columbia Neckties at The Harbor

COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Pitbull, Dr. Suess
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x25, Arm Circles 10 IC F, Arm Circles 10 IC R

THA THANG:
Mosey the B Field
Colombian Necktie exercise:
1: On your hands
2: Kick out to plank
3: one arm to elbow
4: other arm to elbow
5: one arm straightened
6: other arm straightened
7: leg back in to tuck position
8: Jump up

Sprint to line 1, back home: 1 necktie
Sprint to line 2, back home: 2 neckties
Work up to line 14
Sprint to line 14, back home: 14 Squats
And work down till time.

105 Columbia Neckties done
Squats done: 69 Dr. Suess, 60 F150, 50 Stingray, 39 Pitbull

MARY:
Don’t Cross Mary IC x20
LBCs IC x15

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

January 3, 2020January 4, 2020

The Harbor The Murph Benchmark 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH IC x20

THA THANG:
Mosey to the playground and start the timer

The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

MARY:
None

CIRCLE OF TRUST/BOM:
As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.

MOLESKIN:
A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.

ANNOUNCEMENTS:
1. Emergency contact form on Band.
2. Q Source meeting at lunch time.