#backblast
AlrightAlright and Plus One joined YHC and Maverick for this AM’s ruck. Temp was awesome, company even better.
Topics of conversation covered who’d you want to see 5 days in a row, Pepper was high on the list, but I’d love to see anyone 5 days in a row these days…Iron PAX cheaters and the shoulder/quad obsessed Greenwood PAX…who would be on the F3 Dallas All-Star Ruck team (where were you this AM F150??)…the meeting Oatmeal and I need to have with the M’s so we can make show up on the same day and make the Lindsley Park AO a reality
Good pace today, 15:21, motivated by not wanting to be lapped by PowPow
MRM is back, look forward to the coming weeks!
College Football Kickoff
COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip
AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer
WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field
THA THANG:
Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14
Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14
Big Boy Sit Ups x10
Imperial Squat Walkers x10
Get ups, Prisoner Style x10
Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).
Next started the running across the “football field” portion of the workout.
Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.
Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.
Finished it up with some forward and backwards arm circles, as well as some burpees.
MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.
ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd.
2. F3 10 year anniversary in January
Burleson Park 2.0 workout
COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Isaiah, DFib, Bleep, Dateline (FNG), Jazzercise, Icebox
2.0’s:
Bella – Ballerina
Josh – Shifty McCoy
Jack – TRex
Jake – Meow
Gia – Diamond
Marco – Cam2
Camden – Pele
Charlotte – Flutter
James – Bounce
Corine – PhD
Charlie – Andy
Hannah – Crayola
Annie – Ice Cube
QIC: Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
Head, Shoulders, Knees, and Toes x 10
SSH x 10
Arm wiggles x 10
Hand wiggles x 10 (Jazzercise special)
Good mornings x 10
THA THANG:
Mosey to baseball field
Frog jumps across infield and back
Mosey to outfield
Bear crawl 30 yards and back
Dinosaur stomps 30 yards and back
Helicopter Bear Crawl 30 yards and back
Skip race from outfield to 1st base fence
MARY:
Does laughter count?
CIRCLE OF TRUST/BOM:
Thank you to each PAX that came out. You exemplify what it is to be a father and leader for your children. Big thank you to Mrs. Rump Roast for the pictures and note taking of names!
MOLESKIN:
Where to even start here. YHC was looking forward to this day for many weeks. YHC children had been begging to go “workout” and was constant reminded by them that the day was almost near. Lots of laughter and smiles were shared today in what almost seemed like “normal” PRE-COVID day. YHC was very surprised to see how many people could fit in Burleson Park – it was packed! Very different than the park at 0530. Great time seemed to be had by all. Lots of good names for the 2.0’s which they enjoyed. Looking forward to another 2.0 workout soon. YHC will get this posted on the website when I get the rest of the pictures from the 2.0 workout.
ANNOUNCEMENTS:
1. Popsicles, lemonade, water, and beers immediately follow CoT
CLIMB VQ
COUNT-OFF & NAME-O-RAMA: F150, Draper, Aaarrrggghhh, Slushii, AlrightAlright, Plus One, Oatmeal, PowPow, Rump Roast, Bleep, Chairman Mao, Icebox, Ultra, Isaiah, Sound Machine, Jazzercise, Sex Panther, Froggy, B Cup
QIC: Classified
AO: Glencoe Park
F3 WELCOME & DISCLAIMER: Given, made regretful ant bite disclaimer, karma below
WARM-O-RAMA:
SSH X 15 IC
Imperial Storm Troopers x 15 IC
THA THANG:
Short coupon mosey to the field for the CLIMB
Crab Walk short side of the field and run back
Curls with coupon x 20
Gasser
Lunge Walk short side of the field and run back
LBCs with coupon x 20
Gasser
Inchworm short side of the field and run back
Iso Squat with coupon x 10
Gasser
Merkin Walk short side of the field and run back (Ant bite Karma and merkin agony shortened merkin walk to half way)
Man Maker x 10
Gasser
Bear Crawl short side of the field and run back
Bonny Blair x 20
Coupon mosey to the pavilion
MARY: (Q fatigue sets in)
Mountain Climbers x 20 OYO
Penguins x 20 OYO (YHC tries Penguin 6-inches)
WWI Sit-Ups x 20 IC
J Lo × 0
CIRCLE OF TRUST/BOM:
YHC prayed us out, thankful for another double digit turn out and asked for strength and fellowship in the coming months.
MOLESKIN:
Very appreciative to everyone that came out this morning. Workout was supposed to be on the tennis court with motivators in between, but we improvised. Lots of grumble during the inchworm. Ant bite karma on the Merkin Walk. General disgust from pack leaders Aaarrrggghhh and AlrightAlright when YHC called the Merkin Walk when the rest of the PAX was halfway. Rump Roast claimed 7Fs on the scale. YHC was not informed of the beer/claw requirement this morning, which may have been why most of y’all showed up… but beers will be served tomorrow at the harbor!
ANNOUNCEMENTS:
Siesta VQ Saturday 8/22 at 7am, followed by 2.0 workout at 9am
F3 Golf October 10 (TX/ou Weekend). Ultra and Mulligan from FTW are Co-Q
Growruck postponed to April 9-10
F3 10 year January 15-17
Club Rehab, #Beachbod Edition
#backblast 8/6
Slushii Lil Smokey and Bleep joined YHC for another rendition of #clubrehab
EC?:
At 0524 YHC was alone wondering if the Ultra and Rump Roast HC’s for KTT were going to mean a solo workout, the SMU police stopped by the Jeep to see what was going on, apparently someone sitting in a car at that time without lights on is suspicious…YHC talked to the officer about what I was doing, but missed the EH opp as let’s face it, not really used to talking to cops that early in the AM but Slushii gave me a hard time for not putting on the press when I told him the story, next time I’ll give him a business card
The thang:
Warmup
SSH (YHC pretty pumped to be able to do those again!)
IST
Every Minute on the Minute (EMOM), 4 min
10 merkins, 10 Superman’s, 10 mountain climbers
As Many Rounds As Possible (AMRAP), 3 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups (AlrightAlright would have been pissed with that much tailbone friction)
EMOM, 5 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks
AMRAP, 4 minutes
10 squat jumps, 5 L leg dead lifts, 5 R leg dead lifts
3 minutes of arms “toning”
EMOM, 5 minutes
10 merkins, 10 Superman’s, 10 mountain climbers
AMRAP, 4 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups
EMOM, 4 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks
4 minutes of arms toning
Round robin of more shoulders per Bleep legs per Lil Smokey and more arms toning per Slushii
Keeping up the golf theme, the minutes for each circuit correspond with the par for the front 9 of Tenison Highlands
Decent mumblechatter since there wasn’t a ton of counting, always great to catch up with my #clubrehab crew and look forward to getting back into the routine in a couple weeks hopefully!
https://open.spotify.com/playlist/3pNQ5mfnGpWGAB0SdoM1Be?si=6VcwEe-mSQOvWVt8ZumcMw
#ClubRehab
#backblast 7/30
Aaarrrggghhh Bleep Lil Smokey Subprime joined YHC for some #ClubRehab this AM at Burleson
Here’s the thang
Warmup of IST’s, low and slow squats, and walkouts
30 seconds of each exercise, 2 rounds
Plank
Plank w/ shoulder tap
Tricep pushups
Tricep dips
LBC
Hold all appendages up in the air
Holding all appendages in the air, lift L leg to R hand
Holding all appendages in the air, lift R leg to L hand
Legs straight up in the air, crunch up
American hammers
2 minutes each of the following
AMRAP (as many rounds as possible): 5 Superman’s, 5 hand release merkins, 2 sloooow Peter Parker’s
Round the world lunges, R leg
Arms by Ms Icebox
AMRAP 5 Yeah! Marches, 5 flutter kicks, 5 heels to heaven
Round the world lunges, L leg
Arms by Ms Icebox
AMRAP repeat of each
1 minute of the following
Tricep push-ups
Tricep dips
Carolina dry docks
All appendages up
Deadlift R leg only
Deadlift L leg only
Hand release merkins
Some decent mumblechatter this AM, PAX appreciated the Fly2K top hits in the playlist and good to meet Lil Smokey!
Appreciate the PAX coming out to support #ClubRehab while I continue to nurse the Achilles/calf. Really missed being out there, the 3 weeks w/o F3 is the longest stretch I’ve had in 3 years, and with my only ventures out of the house being to get groceries I really needed the 2nd F of seeing other people!
Will run back a similar workout next Thursday as I takeover SCT one more time to finish up getting ripped for Gulf Shores!
The Seven Levels of the Candy Cane Garage
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Chairman Mao, Icebox, Plus One, Rump Roast, Sex Panther, Shifty McCoy
QIC: Teasip
AO: Burleson Garage (Omaha from Glencoe with the storms)
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x17, Windmill x10
THA THANG:
With the storm, YHC was forced to Omaha to the Burleson parking garage for a modified beatdown from what YHC originally planned.
Start with 12 merkins, then alternate running and back pedaling up the ramps to the last covered one.
OH Press x20 at the top, then run/back pedal back down. Followed that with a ramp suicide (run to the far parking space line and run back and keep going until you touch every line on the ramp).
Followed that up with Squats x15 and Bear Crawl up 4 ramps, then shuffle down the ramps.
Burpees x12 and WW1 Sit ups x15 OYO once we got back to the bottom. Followed by Crawl Bear up 4 ramps which was quite the crowd pleaser. Shuffle back down the ramps.
Finish up with lunge walk up one ramps, backwards lunge up another, The Bird x20 and Mountain Climbers x10 before moseying back down for 3 MoM
MARY:
Uptown Crunch x12, Rugby sit ups x15
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
YHC woke up to a text from AA concerned about lightning. YHC didn’t see any while getting ready, so wasn’t concerned about the impending storm. Until YHC started driving, then decided that yes lightning was everywhere and Omaha’d to the Burleson parking garage. Sex Panther confirmed we couldn’t get into the garage but I think several of the PAX had already figured that out. During the windmills, it was noticed that YHC had a much slower count than Plus One who said that the Windmill is obviously a cardio workout. There wasn’t much grumbling until the Crawl Bears which got several groans and death glares from the PAX. Rumor has it Shifty McCoy splashed merlot to which Rump said YHC should feel terrible about. But YHC has no time for feelings or sympathy at that time of the day. Overall a good beatdown and a fun Omaha in the sweatbox.
ANNOUNCEMENTS:
1. GrowRuck Sign up is live. Check out band for details.
Round and round – 6/18/20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PlusOne, Chairman Mao, Icebox
QIC: Oatmeal
AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x15 IC
Deep squats x10 IC
THA THANG:
Moseyed to the track. It was closed. Called an Omaha and we used the outside of the stadium instead. Partner up:
P1: runs clockwise to meet P2
P2: runs counterclockwise to meet P1
Upon meeting PAX perform mekins x5, +2 each lap…until time
Continue around track where upon meeting partner, PAX perform groiners x5, +2 each lap…until time
Mosey back to La Madeline parking lot for 6” leg hold until time (less than a min).
Total mileage ~4.15
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
YHC went hunting last night for an old track workout and pulled this gem out of the dustbin. Not terribly exciting but mentally tough. AA and Chairman paired off as a team and the threesome of PlusOne, Icebox and YHC hit the trail around GJF Stadium. YHC had given the PAX a vote between groiners and burpees before they knew what we were doing. PAX voted groiners without YHC having to cast the deciding vote. Obviously, mumberchatter was pretty much nonexistent during this workout because of physical distance and PAX were gassed. Team AA/Chairman made it through a round of 19 (96 merkins/groiners) while Team Icebox/PlusOne/Oatmeal made it through the round of 17 (77 merkins/groiners).
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 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