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?)

Full Body Beatdown w/ Rump & Co.

Date: 09/10/2020

Temp: 73°  
Weather:  Cloudy a little rainy but felt great!

Count-off & Name-O-Rama:
PAX: Jazzercise, Splash, Ultra, Slushii, Bleep, Agnes, Island Time
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given – Today I wanted to focus on TUT – Time Under Tension // “Move with purpose”  Reps slow and controlled, but move inbetween reps and to places quickly.

Intro/ Warm-o-Rama:
10x Veggie Pickers (DC, IC)
12x Lunges (DC,IC)
14x Ranger Merkins (SC, IC )
16x Jump Squats (OYO) – EXPLODE on the jump! 
18x Carolina Dry Docks (SC, IC) – SLOW
20x Pop-Tarts (OYO) – Good form, Ankles even or in front of hands!

Mosey around the Short loop of the park to soft-top

Split into groups for circuit work:
Station #1 – 5x pull-ups
Station #2 – 7x Big Boi Sit-ups
Station #3 – 5x Shoulder Tap Merkins
Station #4 – 3x Bulgarian Squats 

Mosey to SMU Blvd – Fountain & Stairs

The Thang:
Jacobs Ladder x11
At the Bottom @ the street – 10x Curtsey Lunges (DC)
Run to top of stairs
At the Top – 1x Rugby Sit-up
We didn’t complete the Jacobs ladder… I wanted to go to the tennis court for the below but, ran out of time. We finished with 3mins of Mary

Mosey to the Tennis Court
10x Foot Over Toes (IC, Each Leg)
Suicide Long to short
10x Pistol Squats (5x Each Leg)

Circle of Trust (CoT):
YHC prayed us out

PAX Choice –

Today for me was about planning something different. I’ve been posting for almost 2yrs ad Q’ing for maybe a year. I’m still a weak runner and have a desire to be better. I tried to focus on legs more and to run more than I like to. 
I was a little disappointed that without Alright Alright there, no one even seemed to notice that there was no SSH or IST’s! I was glad to see everyone that came out this morning. I feel like this one could use a little improvement but it was a good work out. I HAVE to get a new speaker as mine is terrible. 

Lots of stuff I don’t remember – 
College football at Ultra’s on Saturday 09/12
IronPax at The Harbor tomorrow | Alright Alright is Q’ing  9/11 alternative
Golf October 3rd… Ultra, thinks


Harbor 8/21


PAX: Alright Alright, F150, Plus One, Classified, Jazzercise, 
QIC: Isaiah

AO: The Harbor
F3 DISCLAIMER & WELCOME: YHC welcomed the PAX and provided the disclaimer.

Run to a random field from our meeting spot


10 Merkins, 10 penguin crunches, 10 Merkins, 10 Merkins,  10 little baby crunches, 10 Merkins

Run to a pavilion to grab a bench, 10 dips, 10 incline merkins, 10 dips, 10 incline merkins, 10 dips

Mosey to our American Flag, 10 merkins, 10 Floor Wipers (many people liked this one), 10 merkins, 10 reverse crunches, 10 merkins, 10 “scrambles” is what I call them some others may call it a “Makhtar Diayes”

Mosey back to random field – 10 Merkins, 10 penguin crunches, 10 Merkins, 10 reverse crunches, 10 floor wipers, 25 Jumping Jacks, 25 imperial storm troopers, 

Mosey back to American Flag, 10 merkins, 10 penguin crunches, 10 merkins, 10 floor wipers, 10 merkins


Asked the Lord for us to be free from any anxiety or barrier that we are facing or will face for the day.  Thanked God for every man in this Pax to have a great day.

Alright Alright started off with stating how much he thinks the Q should get the Pax to run in the beginning and be away from the meeting spot.  I didn’t have a strong opinion about it and he kept talking so just decided for us to all start running.  We chatted about how YHC dodged a car from the previous workout and how we are glad there are not any cars by to be a threat to our lives.  Found Alright Alright’s coupon that was left behind from the workout Wednesday because it was covered in ants.  He did return later that day to pick up his coupon, thankful no one had a desire to take that random block in a field.   During the workout YHC has some fun commentary about dips “when I dip you dip I dip”  “OYO and saying Go – yo”and my struggle to say Makhtar Diayes so making the impromptu decision to name it the scramble.  Feel free to call it the scramble in your workouts as well.

1. F3 10 year anniversary Jan 15th
2. 2.0 Workout Saturday morning 9am Burelson Park


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

Imperial Storm Troopers x 15 IC

Short coupon mosey to the field for the CLIMB

Crab Walk short side of the field and run back
     Curls with coupon x 20

Lunge Walk short side of the field and run back
     LBCs with coupon x 20

Inchworm short side of the field and run back
     Iso Squat with coupon x 10

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

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

YHC prayed us out, thankful for another double digit turn out and asked for strength and fellowship in the coming months. 

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!

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

“The Coach K'”

Date: 08/132020
Temp: 82°  
Weather: Clear morning sky, but humid and hot AF!

Count-off & Name-O-Rama:
PAX: Jazzercise, Slushii, Bleep, Froggy, Classified, & Splash
QIC: Rump Roast 

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama:
Mosey to the Track

The Thang:
Pax didn’t know Oatmeal and I planed a KTT 2ndCT convergence!
Partner up – Partner #1 runs 200m while Pax #2 does max Burpees… That’s all
Ar 0600 we decided to leave Oatmeal & Sound Machine to it and moseyed back to Burleson Stopping about every 75yrs, where each PAX called an exercise. 
Slushii – J-Lo’s (Imagine that)
Rump Roast – 10x Erlins + 10x Derkins (IC, SC)
Bleep – 20x IST’s in Mach Turbo Speed!!! (IC, DC)
Classified – 10x Squats (DC)
Froggy 15x Hill Billies (IC, DC)

No music this morning 

When YHC starts the warm-up with a mosey it raises eyebrows… When I took a left at the stop sign there was immediate feeling of seriousness. Then Slushii tried to break it up by asking me if I was lost?!?! I just continued to mosey to the track. Oatmeal & I had texted the evening before about meeting at the gate we “usually” go in from Burleson. We talked about the “Boulevard” being the backup location.  We got in at the opposite end by the stadium and without the KTT gang started with “The Coach K” which started with Coach texting me this workout and saying “I thought about you the whole time, Rump”… I felt compelled to share the beatdown and a little bit of Coach K whom we all miss so much. I heard plenty of grumbling and I may have dropped a few F-Bombs myself! Overall it was a great beatdown. We made 4x laps around the track plus the run there and back. While not a KTT, I thought it was pretty respectable.
Chairman’s walk next Saturday 22 Aug
2.0 workout, also 22 Aug. 0900 @ Burleson (Slushii is heading this up)
GroRuck update coming soon
Circle of Trust (CoT):  YHC Prayed us out.

Germany 08/10/2020

PAX: Bleep, Aaarrrggghhh, sound machine, Classified, FNG (Jazzercise)
QIC: Slushii

AO: Germany Park


SSH x 20 IC
IST x 20 IC
Wind mill x 10 IC


Native American run around track
DORA – 100 Merkins, 200 Rugby sit ups, 300 air squats – run width of field 
Native American run around track
DORA – 50 Peter Parker’s, 100 LBCs, 150 Monkey Humpers – run width of field
Mosey to tennis courts
Paint the lines – both sides of court
Bear crawl width of tennis court and back


WW1 sit up x 10
JLo x 10 IC

Grateful for another day to get stronger mentally and physically


YHC and PAX enjoyed a nice breeze this morning to keep the air moving. Always fun to have and FNG out in the gloom. YHC wanted to add it a bit more cardio than normal and PAX noticed and let me know a few times over the 45min. Once again the Monkey Humpers received the most grunts and mumblechatter. 


1. 2.0 workout – August 22nd – 9am