AlrightAlright Aaarrrggghhh sound machine Meatball Oatmeal PowPow Rump Roast Slushii Special Sauce Stingray joined Teasip and YHC for the QOTY Semi Final Cage Match
Teasips’s Beatdown:
One PAX carries a coupon around tennis courts
WDW
WW1
Elvis meets Forrest
Carolina Dry Docks, then suicide
E2K, then suicide
Newton’s Cradle, then suicide
Mac Tar Jie’s
Alabama Ass Kickers
Not so lazy boys
ISW
All in
YHC’s Beatdown:
Suicide long to short – suicide short to long
Bear crawl court one, 10 merkins
Crawl bear back, 10 mountain climbers
5 burpees, run down and back, 5 burpees
Mrs Icebox Arms – 2 min
Suicide short to long, long to short
Crab walk forward court one, 10 Freddy Mercury’s
Crab walk backward back, 10 flutter kicks
Pilate Plank Routine – 2 min
If there was mumble chatter I didn’t hear much of it as the socially distant lineup along the tennis courts didn’t allow for a lot of interaction among the PAX
Stingray fulfilled his prophecy of showing up late and having to do penalty burpees and t claps to Rump Roast for doing them with him when no one else did
AlrightAlright figured that the Beatdown was going to be mild and decided to wear his ruck vest during the whole thing, and on top of that called out the PAX on the crab walks for being slow (someone is still getting over his #upsetalert vs Teasip last week).
Apologies for needing to b line it out as soon as the clock struck 0615 but the Jeep was about to turn into a pumpkin and I had 10 minutes to get home before the M changed the locks on me!
YHC is humbled to make it to the finals and look forward to an all-timer against either Special Sauce or Coach K, let’s all find the motivation to fight the fart sack and deal with some colder temps, I can guarantee that the Q’s this week will get us up and moving quickly!
Reminder: see PowPow’s post on the food drive, if able try to find a way to contribute to those less fortunate
Arctic Blast DT/MRM
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright (DT), Special Sauce (DT), Swiper (DT), Icebox (Ruck), F150 (Ruck)
QIC: Oatmeal
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given via telepathy (All PAX were veterans)
THA THANG:
Four PAX took off on a DT run around the normal course.
Two PAX took off with their rucks sans mutts as it was deemed too chilly for the pooches.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC was proud to keep AlrightAlright in his sights for most of the run, something that is normally not the case. YHC set a new PR, to which I attribute to some R&R over Thanksgiving. AA attributed his sub-par performance to a full weeks worth of workouts and no rest, which proves that even the studs among us need rest!
Turkey Hunting for T-day
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Classified, Gambler, Icebox, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip
AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x20, Vegetable Picker x10
THA THANG:
Mosey to the field to start the Thanksgiving festivities. Had to start by finding and killing a turkey.
Searched for turkey tracks with Lieutenant Dans out to midfield, then reverse Lieutenant Dans back. Didn’t find much, so Bear Crawled out to get closer to the ground, and Crawl Beared back. Unfortunately, we ran into a BIG OL BEAR and had to sprint the full football field, then sprint back to escape.
Finally found a turkey, so did a turkey hunt: Partner 1 squat walks with coupon while Partner 2 does 10 curls (to get the guns ready), then run and chase Partner 1. Flapjack when Partner 2 catches Partner 1. Go to midfield and back.
We had to next “murder” the turkey, so did murder turkeys/bunnies to midfield, then did “Annies” to season the turkey and Ring of Fire to start the heat and cook the turkey.
Next, we got to work on the sides/dessert. Partner up and do the following exercises (Partner 2 runs to midfield and back while Partner 1 does the exercises, then flapjack):
Man Mashed Potato Maker – 30
Stuffing Squat Thrusters – 30
Grip, Rip and Rolls – 30
Gobble Gobble Goblet Squats – 30
Pie Plank Jacks – 30
We had to go back for seconds as well (5 reps of each exercise).
MARY:
None/done during the workout
CIRCLE OF TRUST/BOM:
We all went around and expressed what we are thankful for, as well as prayer requests.
MOLESKIN:
Several PAX come wheeling into the parking lot at 0529, and Gambler even showed up a little late. More talk about the flatulence from the West Siders the day before. Rump let out a couple bombs even though the running was minimal and he destroyed everyone except Sauce on the first sprint away from the BIG OL BEAR (#tclaps to Alright Alright and Classified for being the only P1s in attendance). A fun workout with lots of groans throughout, so YHC will definitely be bringing this workout back in the future.
ANNOUNCEMENTS:
1. F3 10 Year Anniversary
The Return of the Sweetest of Babies
AlrightAlright Sweet Baby PowPow joined YHC and Mav for this AM’s ruck
Swiper teamed up with Oatmeal for Double Time action
AA texted me while he was clearing the mechanism asking what the plan was for the ruck. Seemed like he was interested in accelerating his rucking/baby bjorn’ing skills so told him we’d do the don’t get lapped challenge
F150 also texted me this morning while he was clearing the mechanism, but that was about taking a picture, must have needed more time to clear since he didn’t make it to MRM
Like a Phoenix rising from the ashes Sweet Baby pulled up to MRM like it ain’t no thang, PowPow was so jazzed to see him that he ditched the jogging shoes for the ruck and combined forces with the Sweetest of Babies.
Oatmeal thought he was going to run alone a la the last two Stingray vision quest rucks but Swiper came in to give him some company
The runners did some hill work so the don’t get lapped challenge wasn’t as exciting
Ruckers split up into two groups, the idiots running with rucks and the non idiots normal rucking.
Everyone finished up with 5-10 minutes to spare so we did an AMRAP of 5 Special Sauce horizontal rope pull-ups (to be Lexicon’d later), 5 LBC’s, and 5 crab cakes
Mav was pretty pissed to be tied up during the AMRAP
Oatmeal led a great COT where the PAX opened up with prayer requests
The Harbor – It’s Over (at least hopefully the ads are)
COUNT-OFF & NAME-O-RAMA
PAX: Meatball, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
12 SSH, 12 IST
THA THANG:
Mosey to tennis courts
Jog to each line and do the exercise
Overhead claps x10 per line (4 courts)
Jog back to start and plank or pick up the six
V-ups x10 per line Court 1
E2K x10 per line Court 2
Ranger Merkins x10 per line Court 3
Jog back to start
Batwings x10 per line Court 1
IST x10 per line Court 2
Dan Taylor x10 per line Court 3
E2K x10 per line Court 4
Nolan Ryans x10 per line Court 4
Mosey back to the flag
T-Merkins x2
Ranger Merkins x2
Uptown Crunch x2 per side
Monkey Humpers x2
Pickle Pounders x 2
The Weatherman – 10/16/20
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10
Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.
Mosey to handrail – Australian pull-ups (inverted rows) x6 DC
THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats
Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both partners complete 5 sets of pull-ups & CDDs. YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs
Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd. Stopping for four Circles of Pain: (1) OH Clapsx15 (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15
MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds
CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.
MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).
Thanks for the support today men, I had a blast leading this morning.
—- GO VOTE!!! ——
ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th
Tour de Harbor
#backblast #pureharbor
AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:
Warmup
Go paint the lines at the closest tennis courts
Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks
Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3
Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only
Mosey back to parking lot
Total mileage: Approx 2.5 miles
Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉
Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC
Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!
Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts
Go Cubs, DJ Icebox out!
Free Therapy with MRM
Oatmeal joined YHC and Maverick for MRM
Went at a 16:07 pace, would’ve broken 16 min but dodged some cars that slowed us down
Thankful for some company this AM! Thought I’d be solo trying to compete against a Special Sauce Q
Oatmeal was kind enough to let me have a free therapy session, coversation wide ranging and many of the world’s problems have been solved. You’re welcome!
Boy Band Beatdown
Bleep and sound machine joined Slushii and YHC for our boy band beatdown
Here’s the thang
SSH
IST
daisy pickers
Boy Band Dora
Group of 4 a la 98 Degrees
Took turns running a short lap around the tennis courts while the rest of the PAX completed the following exercises
100 of each (all in cadence…ie choreographed)
Upper Body (with block)
chest presses, curls, shoulder presses
Lower Body (with block)
Dead lifts, squats
Core (with block)
Freddie Mercury, sit ups, leg raises over coupon
A lot of fun putting this together with Slushii and Agnes glad to get a couple PAX to complete our vision
I saw Oatmeal at the corner of Mockingbird and Abrams at 0520 and tried talking him into coming to the fun workout this AM but he turned me down
A lot more coupon work than I’m used to, doing the exercises in cadence definitely made it harder. Not a ton of mumblechatter because we were counting the whole time
Bleep posed for the F3 #dadbod calendar and I got a good shot, my vote is for September since it’s his bday month
Murph Alert!
#backblast #murphaltert!
Sex Panther F150 Slushii Bleep Island Time Classified Jazzercise Rump Roast Shifty McCoy joined YHC for some Second Choice Thursday action
To prepare for this AM YHC asked Rump Roast last night what he wanted to work on and he said he was looking for a leg day. YHC thought hard about that and thought that a modified Murph would be able to get the job done
Warm Up
SSH, ISTs, Daisy Pickers
The Thang
4 laps around Burleson Park (a little debate about that being further than a mile, which it probably is, but it was my Q so thats what we did)
100 lunges (double count)
200 merkins
300 squats
4 laps around the park
maybe it was the debate on distance, maybe it was the long warmup, maybe it was because 2 lunges take longer to complete than 1 pullup, maybe it was because 4 laps was really was longer than a mile, but no PAX completed the modified Murph
I let Rump pick the first 30 minutes of music (rap, because what else does Rump listen to?) but after a song with particularly explicit lyrics I switched it up to Beach Music (aka a shitty version of Motown) for the last 15, was a huge motivator for me to finish reps and get back to running.
thankful to be back at it with y’all!
Announcements: Q Source and meats today at 1230 at the Meat Shop
Possible 2nd F tomorrow at Oatmeals
F3 Golf 10/3 or 10/10, best to block both days with the M so you can play twice in a month (or am I the only one who has to do that?)