Lindsley on Ice

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25 IC

IST’s x 20 IC

Snow pickers x10 IC

Run to playground tree and back

THA THANG:

BOMBS x2 starting at pavilion with burpees x5  and then running to each of the four ‘corners’ of the park to do each of the other four exercises (overhead press x10, merkins x15,  big boy sit ups x20, squats x25).  Ran to tree and back between BOMB sets.

Using trees on NW side of park:

Lunge walk to first tree

Backward lunge walk to next tree

Backward run two trees

Repeato to end of trees

Suicides using every other tree as turn

Lunge walk routine back to pavilion

BOMBS routine x2

Superman x 10 (to achieve maximum shrinkage)

Snow angels x5 to wrap

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Started off a trio and after a victorious battle with the snooze button, Meatball joined about halfway through the workout.  Another cold morning in the snow and YHC appreciated the presence of the Lindsley Crew (Siesta was noticeably absent after I called him out the day before).  Very little mumble chatter as our Texas blood is still much too thin for this type of weather.  Speaker would have come in handy this morning!

ANNOUNCEMENTS:

  • Patriot Challenge 
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…

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

 

Rump & Co. With DJ Icebox Take Over Lindsley:

Date – 1/29/2021
Weather – 40° and clear skies

Count-off & Name-O-Rama:
PAX –  DJ Icebox, Slushii, Oatmeal, Classified, Siesta, Big Tex, Agnes, & Swiper
QIC –  Rump Roast
AO – Lindsley Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
21x SSH
15x IST
10x Veggie Pickers

The Thang:
– Run a warmup lap
5 Rounds of: 
– 25x SSH’s (SC)
– 20x Squats (SC)
– 15x Burpees (SC)
– 20x Merkins
– 25x Mountain Climbers
Sprint/Run the field and Bear Crawl back in between rounds

I’ll be honest, after the 5 rounds, all the rest was “on-the-fly”. We ran another lap, did some “Beee-inth” work and Mary to wrap it up.
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
fail

Moleskin:
Right off the bat, YHC heard mumble chatter about the amount of running. To be clear, while I’m not great at running, and it’s not my favorite thing to do… I’m trying to get better at it and believe I do a fair amount of running at most of my Q’s.  SO don’t be surprised when you show up to a Rump Roast beatdown and there’s running.  I asked the DJ Icebox for a “war” playlist and have to admit I should have elaborated what my “vision” was because the playlist was a turd floater for sure! 

There was lots of talk about Special Sauce not being there. Classified was so worried that it wasn’t like Sauce, he believed we should send a search party. “I don’t expect this from him”, Classified exclaimed at one point. Overall it was a great morning and start to the weekend with a group of guys I could not be more proud to be a part of. 

Friday Fun @ Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Siesta, Teasip, Dirtbag, Meatball, Big Tex, Icebox
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x 15 IC

Mosey

SSH x 15

THA THANG:

Coupon mosey from park down Shadyside, stopping midway for a continuation of warmup with SSH.  Continued mosey to the People’s Hill.  

Murder Bunny up hill, walk back down, 10 irkins on the block

Sprint up hill, jog down, 5 burpees

Repeato

Mosey to empty lot off Shadyside for a Jacob’s Ladder

Cusak walk/rifle carry about 25 yds

6x-1x man makers

Cusak walk back 

1x-6x flutters with block

Mosey to Lindsley & Tennison Memorial intersection

Sprints to Blair and jog back

Winner: x3 coupon curls 

Loser: x10 burpees

All others: x7 coupon curls 

Repeato x3 subbing in some OHP’s and burpees as YHC saw fit.

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking the good Lord for the physical ability to get up and out, men of F3, accountability, and that we may have an impact on our families, communities and workplaces.

MOLESKIN:
YHC had a brilliant idea last night.  How would Murder Bunnies work on the People’s Hill (so named until we get a better nickname)?  Well, this morning the PAX found out (I also found out who reads the preblasts).  Tclaps to Teasip who correctly guessed why we were heading to the hill with coupons.  I know, tough one to figure out.  YHC quickly began to feel the love from the PAX with all the grumbles that followed the revelation.  However, several PAX commented that the MB’s up the hill weren’t that bad and in fact, the block helped pull them up.  This was not repeated going up the second time!  However, this stimulated the workout sadist in me and who knows what I will brew up to top it.  The Jacob’s Ladder further ingratiated YHC with the PAX as several commented that YHC was putting them through the Cusak hell to prepare for his trip to GrowRuck Alamo.  YHC responded by inviting the PAX to join!  A few sarcastic comments were uttered with the announcement of sprints up Lindsley insulting YHC’s ability to judge distance because of one small miscalculation when we completed our inaugural run up that hill.  Again, I will remember this in the future to really inspire the PAX.  With each sprint, the winner was rewarded with fewer reps and the loser paid a penalty, but was allowed to start the next sprint off the “Ladies Tee” aka head start.

ANNOUNCEMENTS:

1) F3 Golf

2) CSAUP – 4x4x24 in February

3) Patriot Run “Run Ranger Run” in February – get signed up!

4) Q source lunch today – Ozonas @ 11:30am

5) TID 18k – March

6) Grow Ruck San Antonio – April — COMMIT!

7) PEP clothes donation – BRING  TO JAN 30th WORKOUT

Swiper VQ – 1/20/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, F150, Avril, Stingray, Walmart, Alright Alright, Ice Box, FNG (Matt Hall)
QIC: Swiper

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH – 12 – IC
Hillbilly Walkers – 12 – IC
Daisy Pickers – 12 – IC

THA THANG:
Mosey to the sloped parking lot

Jacob’s ladder – 8:1
Merkins at the bottom
Mountain Climbers at the top

Native American Run on LH Trail to Royal Highlands Dr.

34 Dirkins – Using Curb – IC
34 American Hammers OYO

Mosey to Tennis Courts

Lunge to third court, run back, sprint to fourth court, run back – Repeat 3x

Mosey to other playground w/big knee wall
34 Irkins – IC
34 Penguin Crunch – OYO

Mosey back to Parking Lot

MARY:
34 Burpees – group count off to 34, SSH while you wait
34 IST – IC

CIRCLE OF TRUST/BOM:
YHC prayed us out asking us to be better husbands, fathers, co-workers, friends, family, etc. and prayed for a quick end to COVID and new normals to resume. 

MUMBLECHATTER:
Good mumblechatter throughout, PAX were given a quick history lesson on Hershel Walker, the greatest running back in college football history and should have learned what his jersey number was while playing at UGA.  His workouts were primarily abs and pushups, which was also incorporated.  

ANNOUNCEMENTS:
4x4x24 

Cleanup hosted by Walmart Saturday at 75/Royal

TX Independence Day 18k

Grow Ruck – San Antonio

Lindsley Park Warriors Only Friday

Date: 1/15/21


PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta
QIC: Dirtbag (disclaimer given
AO: Lindsley Park

WARM-O-RAMA:
Big lap around park
SSH – 15
Windmills – 10
Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)

THA THANG:

Round 1

Coupon Curls x12
Coupon Upright row x12
Coupon Squats x15
Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work

Round 2
Coupon Curls hold in position half way then full curl x 20
Coupon Upright row hold at top x 13
Coupon Squats hold at bottom x 15
Big lap – makeup burpees


Round 3
Benches box jumps x12
Irkins x 13
Jump squats x12
Dirkins x10
Big lap – makeup burpees


Round 4
Coupon Curls x 15
Rapid bench press in cadence x 20
Grave diggers x 12 (need to work on cadence)
Big lap – makeup burpees


Round 5
Rapid bench press x 20
Squats and overhead press x 12 OYO
Skull crushers x 12 OYO
Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably 
Big lap – makeup burpees


Round 6
Sprint on Santa Monica road to trail and back 
Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)

MOLESKIN:

A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all. 

We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time. 

Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. 
T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).

ANNOUNCEMENTS:

  1. Next Wednesday 1/20business casual/professional/interview clothing donations to splash
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
  3. Texas Independence Day 18k March 6 at 0700
  4. Grow Ruck April 8-10, bring the Dallas wave
  5. F3 golf

Harbor Frost

PAX: F150, Swiper, Big Tex, Dirtbag 
Q: Icebox

Warmup

SSH, IST, veggie pickers

The thang:
Mosey to closest playground
10 pull-ups
10 dips
10 rugby sit ups
Short lap
Repeat twice

Mosey to sloped parking lot
Jacob’s Ladder: burpees and squats
Mrs Icebox Arms

Mosey to tennis courts
Pilates leg circuit
Run to the end of the 4 courts and back
Bear crawl to court 1, crab walk to court 2, bear crawl to court 3, crab walk to court 4, run back to start

Mosey to playground 2
10 irkins
10 slow elevated big boy sit ups, like real slow
10 dirkins
10 slow elevated big boy sit ups
10 dips

Mosey back to start for some Mary
Plank leg lifts
Ring of fire with hollow hold + rugby sit-up to 41
Slow Freddy Mercury’s
Uptown crunches

8 burpees to kill the last minute

YHC was disappointed to not see the #subarucrew after I promised light jogging and mumblechatter

Dirtbag was second guessing his decision to come out this AM when the first thing I asked him was “what do you want to do today”, admittedly YHC spent more time on building a playlist than thinking about the beatdown

Was a small intimate crowd, like when I used to spin acoustic covers at Glencoe back in the day but we got after it hard in the gloom

The ground had some frost on it so I announced at the start that we won’t be messing with that nonsense. F150 said that he wished Teasip would’ve been so observant yesterday

Not a lot of mumblechatter as we kept moving from spot to spot quickly to stay warm, solid full body workout

T claps to Big Tex who slayed the workout leading the PAX in just about every exercise we did today!

Announcements: CSAUPs are coming

Frosty Double Time

Swiper Michael Ryan and Slippy joined YHC for a frosty double time run this AM

The above mentioned, more athletic PAX cruised at a sub 8 minute pace and left me in their dust. So similarly to MRM I was alone but still managed to complete the loop twice before 0615

Mumblechatter was going strong after the run but a suspicious looking vehicle came in hot into the parking lot and beached themselves a few feet away from us so we called it a day

HBD Oatmeal!

Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

Black Diamond

#backblast #blackdiamond #attendancepost
PAX: Classified, Dirtbag, Icebox, Meatball, Oatmeal, Siesta, Special Sauce, Swiper
Q: Alright Alright
AO: Lindsley Park

WARMORAMA:
Side Straddle Hops x10
Imperial Storm Troopers x10

THA THANG:
The team has four bombs to diffuse. They must select a Captain to choose people for specific roles throughout the workout. They elected Icebox the Captain.

Run to Icebox‘s house. Diffuse Bomb #1:
20 Burpees & 20 Merkins for each PAX (PAX can share burpees). One PAX must do all 20 Burpees with the bomb (coupon). Another PAX must do 20 nipplers on the bomb instead of their merkins. (diffusers: Classified, Dirtbag)

Run to opposite side of Grand and up the hill to touch the guard rail. 5 Burpees for each PAX to kill the enemy that is shooting at us.

Captain Icebox was KIA. (He could no longer speak strategically, but was still responsible for his reps)

Oatmeal takes the lead. Appoints himself, but the PAX don’t disagree and there’s no time for argument or speculation of some possible friendly fire that might have taken Icebox out.

Run to Oatmeal‘s house. Diffuse Bomb #2:
Same Exercises (diffusers: Oatmeal, Special Sauce)

Captain Oatmeal was KIA.

Dirtbag takes the lead.

Run down Ash and down Santa Monica to the Santa Fe Trail to return to the battlefield at Grand. Repeato the fire fight.

Run to Icebox‘s house. Diffuse Bomb #3:
Same Exercises (diffusers: Special Sauce, Alright Alright)

The bomb needed to be delivered to the Combat Outpost for further investigation, so Captain Dirtbag sent Oatmeal and Special Sauce to take the bomb to Lindsley. Not sure how he got the dead man to do it, but we didn’t have time to discuss.

Run to Oatmeal‘s house. Diffuse Bomb #4 or not…. we were working through the diffusion when it was clear that we weren’t going to get it done in time, so we decided to get the bomb away from civilians and back to the Outpost to diffuse it. We arrived at the Outpost at 6:14 and were able to get some of our burpees done, but not all of them. MISSION FAILURE

Punishment for failing: 54 burpees (6 per PAX) and 180 merkins (20 per PAX). The PAX decided to complete these before COT.

Mission Totals: 3.78 miles (Strava told me it was a 7:57/mile running pace), 90 burpees and 80 merkins.

Thanks to the PAX for putting up with my creativity or lack thereof for this one. The goal of this Black Diamond workout was to put in some serious miles in preparation for the CSAUP on February 5th and 6th. Future Black Diamond workouts might be more stationary or involve shorter running distances. The key for Black Diamond is to get the whole group to push themselves beyond a regular workout.