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SHIELD LOCKS and dissing Spiderman

May 28, 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Classified Slippy AlrightAlright Big Tex Icebox Meatball Siesta Jennay Chase (FNG)
QIC: PowPow

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
See below

THA THANG:
Circle of Pain at the Pavilion, Q leads PAX through the exercises below. After each set the PAX run the smaller loop path from the pavilion around the playground and back to the pavilion.  Beginning with the 2nd run (after the Hillbillies) 2 PAX stay at pavilion to perform sandbag deadlifts (120#) – 5 reps then switch alternating while rest of PAX run. Each pair of PAX did the deadlifts twice.

SSH x 20 DC
Hillbillies x 20 DC
ISTs x 20 DC
Eagle wings x 20 IC
Lunges x 20 IC
Derkins x 20 IC

LBCs x 20 DC
One legged Burpee x 20 OYO
Carolina Dry Dock x 20 IC
Knee to elbow x 20 DC
Superman x 20 IC

MARY:
WWI sit-ups x 10 DC
Jane Fonda’s x 10 / leg
Crab cakes x 20 DC
LBCs x 20 DC
Flutter kicks x 10 DC
Freddie Mercury x 12 DC

CIRCLE OF TRUST/BOM:
YHC’s typical blend of expressing gratitude and a charge to the PAX to go out and get after it and accelerate their relationships. Capped off with an enthusiastic “Kobe!” from Alright Alright

MOLESKIN:
Lots of mummblechatter and high levels of 2nd F (or put another way, lots of Alright Alright talking and the rest of the PAX reacting) given the structure of the workout. Chase, the FNG that Jennay brought, did great, YHC is looking forward to seeing him again. Classified helpfully gave PAX guidance on deadlift form (and carried the sandbag back to YHC’s car after the workout, thanks brother!).

AA mostly gave YHC a pass with the Eagle Wings exercise but lost his mind when YHC called Peter Parkers “Knee to Elbow” in order to suit my spelling needs (spelling SHIELD LOCKS), then YHC dropping Supermans right after the “disrespect” to Spiderman just added to the drama. YHC would have loved to “argue” with AA over these unforgiveable violations of protocol, but was occupied counting cadence. The rest of the PAX really failed to come to YHC’s defense in any meaningful way…YHC will chalk that up a failure of his leadership.

The point of the workout was to acknowledge Shield Lock Week here in Dallas but also to incorporate some heavier lifting. Coupons are good, but at 35 pounds they’re not really gonna build much strength/power when it comes to certain movements (squats and deadlifts for example).  Hence the 120 pound sandbag deadlifts.

ANNOUNCEMENTS:
Carry the Load- this Sunday 5/30 – Monday 5/31
Memorial Day Flag planting and removal on 6/5 –  leading this
F3 Bingo launching on 6/1
Bro/M/2.0 Yoga – 6/5
F3 Golf – planning is underway

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Rucking Party

Backblast! Rucking PartyCOUNT-OFF & NAME-O-RAMA:

Date: 5/24/2021

AO: Flag Pole Hill

PAX: Alright Alright Icebox Jennay Oatmeal Silent Bob Stingray Trash Panda Rabbit from F3 Memphis (I think?)
Q: Teasip
Count: 9
 
F3 WELCOME & DISCLAIMER: Given as we started
 
WARM-O-RAMA:
N/A
 
THA THANG:
Did the normal ruck route
 
MARY:
N/A
 
CIRCLE OF TRUST/BOM:
YHC prayed us out
 
MOLESKIN:
Big crowd for MRM, including 4 pups (Larry, Green, Maverick/F3 Goose and Stingray‘s pup whose name escapes me). Good mumble chatter amongst the group, including the first day away from the 2.0 for Alright Alright‘s M, moving and all that fun, Hilton Head and I’m sure other stuff I missed as Larry was much more interested in the smells than keeping up with the other ruckers. A lot of discussion about poor Green and how he would probably crush the DT route since he was ready to be let loose
 
ANNOUNCEMENTS:
  1. Carry the Load Next Weekend – Lots of open spots!
  2. Broga the weekend after (June 5th). M’s and 2.0s welcome!
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Lindsley Ladder

#backblast #lindsleywarriors #lindsleyladders

PowPow Siesta AlrightAlright Dirtbag Meatball sound machine Dirtbag’s Brother from Another Mother (FNG) joined YHC for the unveiling of Lindsley Ladders

Dirtbag knew it was serious when we walked over to the park together (safety in numbers) when I didn’t have the speaker

After a quick warmup we went to the corner of Lindsley and Tenison Memorial and did a Lindsley Ladder, run up one block for 50 merkins, run back one block for 10 LBC’s, then 40-20, 30-30, 20-40, and 10-50. YHC was accused of doing my best F150 impression and AlrightAlright fell behind Meatball’s Italian merkins and couldn’t recover from the deficits after the first 50 merkins. Might need to do this for time and make it a #benchmark

Then we went back to the corner of Lindsley and Tenison Memorial and did a suicide down Tenison Memorial, running to each house on the street and back, doing squats when we got back starting at 10 and increasing in increments of 10 until 40 where YHC called #omaha and we went to the trail

At the trail we did two full rounds of baton death marches, with PAX needing to do two burpees before running to the front of the line

After that we went with a traditional Native American run back to the Lindsley Park pavilion and finished up with some core

Hope to see Dirtbag’s friend again for what should be a good naming (cough…Stepbrother…cough)

Announcements:
Shield Lock Week – reply to POW’s survey
Carry the Load this coming weekend
Brigs (not taught by a Bro) 6/5, bring the M and 2.0 as Avril will be babysitting
PowPow can give just as lengthy announcement as Oatmeal

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Beginning of the 2022 Mother’s Day Bod

COUNT-OFF & NAME-O-RAMA:
PAX: Avril, Draper, Gold Digger, Maverick, Meatball, Silent Bob
QIC: Teasip/Icebox

AO: FPH #doubletime #mrm
F3 DISCLAIMER & WELCOME: Given with COIVD Disclaimer

WARM-O-RAMA:
Chatter about Cane’s (see NMM for more detail)

THA THANG:
DT’ers ran two loops with 20 upright rows with coupons in between laps

Ruckers rucked up and down the big hill, with descending T Merkins at top and descending reverse crunches at bottom. Started at 20 and got to 17

MOLESKIN:
Several of the PAX got concerned when YHC started pulling out his coupons, but YHC explained it was just for between laps for the DTers. There was discussion about Avril’s Mother’s Day gift idea to Slippy and how he was a big fan and went “once a month.” As he was challenged by Draper about how good it is, Avril explained he really only goes for the sauce, as the chicken is simply the medium through which the sauce is delivered to his taste buds. 

YHC wasn’t sure of mumblechatter on the run, as Meatball, YHC, and Draper all ran separately with Avril and Gold Digger running and chatting together.

Icebox was sure to mention that the hills with the exercises led to him and Silent Bob “hoofing it pretty good”, but this was “a better beatdown than Rump’s bear crawl vision quest” 

ANNOUNCEMENTS:
1. F3 McKinney Launch
2. Memorial Day Carry the Load

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Dual QOTY for Retail Therapy

Hey Dirtbag hold my beer real quick…

Special Sauce Trash Panda Stingray Stingray Meatball Slushii Rump Roast Draper sound machine DFib Jobu Sex Panther Bleep Phelps (Tim) Noah “Don’t Call me Baby Shark” Phelps, Shifty McCoy, and Sally joined AlrightAlright and YHC for the first ever Dual QOTY beatdown

Warmup:
SSH, ISTs, Veggie Pickers

The Thang (alternating Q’s with every other song)
AlrightAlright took us up to rock out with our Camp Gladiator friends to flex our muscles and intimidate them with our EDM beats

Then I ran us to one of the parking decks and stopped us on an incline for some Mary to work on the lower core

AlrightAlright made us do some spider man push ups and and mountain climbers…Draper and other PAX showed some genuine concern about “just” holding a plank for a bit and were disappointed that planking was the exercise we were doing

OG Icebox Alert!
Listening to Baby Shark, SSH with burpees every time they said “Shark” (basically two minutes of burpees)

AlrightAlright ran us up to the top of the parking deck and had us doing bear crawl suicides

Because YHC is a sadist we followed that up with a few minutes of Arms by Mrs Icebox

AlrightAlright wasn’t done bear crawling so we had to bear crawl down a flight of stairs and followed that up with some irkins

YHC then went for a mosey to a different parking deck and was disappointed in the lack of hustle by the PAX so started to burpee, even more confusion by the PAX as I’ve never instituted the burpee rule during a Q which led to 21 burpees once the 6 was in (would’ve been 40 if AlrightAlright had been doing the burpees)

AlrightAlright took a page of of the DJ Icebox instruction manual and had us mosey to a big stairwell for Mony Mony dips (listening to Billy Idol’s Mony Mony, hold a back plank and do a dip every time they say “Mony”)…Jobu asked how many that was and I promised I’d do a real OG workout where I count out the number of reps for each song

AlrightAlright then took us back where we started to roll around and do merkins on ant hills (clearly his tolerance for ant bites is greater than his disdain for doing core exercises on concrete)

Someone must have said something because AlrightAlright used some words my playlist wasn’t allowed to use and made us run around Starbucks, taunting us with what we could be doing instead of working out

YHC then rocked out with 4 more minutes of Mary on the ant hills since we were already contaminated

Announcements:

Draper is kicking us off of Band 6/1 so Teasip doesnt have to repost my backblasts on the website

2.0 workout 5-8, bring the kiddos out and give the M’s a break on Mother’s Day weekend!

Carry the Load

F3 Golf

Growruck Infinity

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Deck of Death at Lindsley

COUNT OFF & NAME-O-RAMA

PAX: AlrightAlright, Classified, Dirtbag, Icebox, Meatball, PowPow, Siesta, FNG – Colton

QIC: Big Tex

AO: Lindsley

Warmorama:

15 SSH

15 IST

10 Veggie Pickers

Tha Thang:

Run a lap around park

Deck of Death: Hearts = American Hammers (DC), Diamonds = Burpees, Clubs = Merkin, Spades = Squats. Start with a deck of cards, flip a card over and do that number of the corresponding exercise. Jack = 11, Queen = 12, King = 13, Ace = 14. Proceed until we are through all 52 cards.

12 Alternating Shoulder Taps IC

Run a lap around park

12 Alternating Shoulder Taps IC

12 Step-ups on bench DC

12 Carolina Crawdads oyo

Mary:

JLOs

LBCs

Flutter Kicks

Rosalitas

Penguin Crunches

COT:

YHC Prayed us out.

Moleskin:

I planned a pavilion centered workout, which made it mumble chatter friendly, helping us get to know FNG-Colton. Alright Alright said something about too many burpees and not enough running. Icebox thanked me for the “dry” work out, which I wasn’t sure how to interpret, so I took it as a compliment. Some comments from the PAX in general about the integrity of the deck of cards.

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Post GrowRuck Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Dfib, Pow Pow, Sound Machine, Stingray, Phelps, Big Tex, Slushii, Silent Bob, Icebox, Cash (Pax from Katy), Scott Friend (FNG), Tyler Zoz (FNG)
QIC: Jobu, Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x20; Pickers. x.20

THA THANG:
Group 1: Carry Coupons around outer loop 2.5 laps in 20 min. Penalty burpees for not finishing.

Group 2: Split into groups of 4. Starting at home plate each group must have one person performing lunges with sandbag while the rest of the pax bear crawling alongside. Group must go all the way around the entire field and stop at every light post and perform 100 merkins as a group. Once back at home plate group must perform 200 dive bombers. The sandbags were not aloud to touch the ground at any point in the workout.

MARY:
Penalty burpees x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was ready to exchange his Q for another day because of his recovery from Growruck. Oatmeal talked him into co-Qing so we could share the lessons we learned with the group. Most of the complaining came from the soreness of the Pax who attended GrowRuck 2 days before. 

ANNOUNCEMENTS:
1. All future GrowRuck events

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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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Club Rehab for the Beach

#musclebeach #clubrehab #backblast

Dirtbag Meatball Special Sauce Ina Rump Roast Bleep Slushii sound machine Agnes Avril DFib joined YHC for some muscle beach meets club rehab action

I’m not going to lie, I just came up with all of that workout on the fly and I don’t have the it written down but here’s my best recollection of what we did

Warmup: the usual, SSHs, ISTs, hillbillies, veggie pickers, don quixote

YHC was having some challenges connecting to Bleep’s fancy blue tooth speaker (t claps Bleep for bringing!) Rump Roast was asked to get the workout started…he was a lil slow on the uptake so YHC quickly took the reigns back over…a lot of moaning during the veggie pickers and hillbillies, sounds like the PAX didn’t do any self care after TID18K

Mosey to the field with blocks

Because this was club rehab I prefaced the lap by saying if you didn’t have it in you to do SSHs, mountain climbers, or anything else to keep the body moving but turns out we’re a bunch of stubborn assholes and all ran a lap

Bicep block work of 21s, slow curls up, slow curls down, upright rows

Core block of jackknifes, LBCs, Freddy Mercury’s, uptown crunches, flutter kicks, box cutters, heels to heaven, rosalitas

Repeato the run, bicep, core

Repeato again, throw in some Pilate leg action, a few burpees, lil baby arm circles

Meatball called YHC out that we only ran 3 laps at 6:14 so I told him he had 60 seconds to get one more in, he did but a lot of other PAX tried to be hero’s and took considerably longer than 60 seconds and caused us to go over time by a few minutes

Seemed like a decent amount of mumblechatter throughout but YHC was counting a inordinate amount but hope y’all feel like you got some good core and will be beach ready in now time!

Announcements: no time, had to hustle home

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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…