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Harbur 5/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, F-150, Jobu, Oompa Loompa, Slippy, Stingray
QIC: Sally

AO: The Harbur
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10

THA THANG:
Lots of pearls-O-A-S

Run down Church, stop at.. that church

Chase Dora
P1 start lunging toward the end of the parking lot and back
P2 50 “jump ropes”; run to your partner when done and switch
Modify to P1 bear crawl 2/3 the way through

Keep running down Church to the bottom of the hill
Some flutter kicks I think

Dora #2
P1 run halfway down the street and back
P2 100 merkins, 150 squats, 200 SSH’s

I believe some mountain climbers and plank jacks

More PoaS back to the tennis courts by the track w rugby situps

Suicide long to short, all 4 courts 
got about halfway done, did some Wilt Chamberlains
Headed back to the AO start

MARY:
Called upon Slippy and Draper to count a couple exercises, they chose V-ups and big-boy sit ups respectively

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
fun day today. lots of running. we discussed prime numbers, making up workouts as you go, and probably went about 45 seconds overtime. Topped it off by laughing that the picture is probably one of the only ones recently where PAX are all smiling.

ANNOUNCEMENTS:
Alcohol tonight at Slushii’s, carry the load, yoga (Jobu demonstrated a nice tree pose), and flags for fallen vets

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The New Rump Heads North – McKinney

Date – 5/15/2021
Weather – 65° and beautiful  day to be alive

Count-off & Name-O-Rama:
PAX –  Eruzione, Walmart, Yogger, Maverick, Ultra, Agnes, DFib, Jobu, Shify McCoy, and Draper
QIC –  Rump Roast
AO – Bonnie Wenk Park | McKinney, TX
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
Dynamic Warm-Up
20x Pop-Up Groiners OYO – (Omaha – Someone, @Walmart was one minute late. 15x burpees for him & AMRAP Merkins for the PAX)
Mosey to Workout Pavilion area 
20x T-Merkins (hold plank till all-in)
10x J-Lo’s IC, DC (Just for @Slushii)
Recover/Mosey thru the woods to the Y 
20x IST IC, DC
Pretty sure I did one more exercise but can’t remember!
Mosey to the Park swings
 
The Thang:
Break up in semi even groups (3 groups this morning)
5x5x5 
5x Swerkins w/ the knee to chest
5x Pull Ups
5x Hand Release Merkins
Run up the stairs, across
Run up the stairs, across the bridge for 
5x Squats
5x DC Lunges
Five rounds of that.
 
Mosey to the field for Catch Me If You Can BLIMPS!!!
Partner up with someone you don’t know
Partner #1 Bear Crawls while partner #2 does 5x Burpees
When done with exercise run to “catch” the other partner
Then partner #1 has to compete, while partner 2 BC’s forward. 
Repeating until both partners have completed all
Going up by 5 on each new 
B – Burpees x5
L – LBC’s x10 
I – IST’s x15 DC
M – Merkins x20
P – Plank Jacks x 25SC
S – Squats x30
 
Wind Sprint across that ginormous field, touch the fence and back. This is where the HC’s got their prize. With a page out of the @Slippy book, I let them cut the sprint in half. But in Rump style had them burpee until we were done!
 
Had a little time left so did a “3 Corners” 
20x Squat Jumps OYO
Mosey across the field
20X Monkey Humpers (Thanks @DFib)
Mosey that length of the field
Ring of Fire  Merkins
 
Mosey back for Descending Mary
12x LBC’s IC, DC
11x Big Boy Sit Ups IC, DC
10x Penguine Crunched IC, DC…
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None

Moleskin:
A lot of comradery this morning. I was sucking wind all morning so I believe it was a good day. great coffee after

Announcements:
Carry the Load at Reverchon Park (I believe 30 May into 31 May Sunday to Monday)

  
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Glencoe Mudbowl

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Classified, Teasip, Draper, Gambler, Gutenberg
QIC: Jobu

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x15

IST’s x 15

Arm Circle’s Forward and Backward x 15 each

Indian Run around park

THA THANG:
A.L.A.R.M Workout

Workout 1:

bear crawl/crawl bear 25 yds each

squats w/coupon x 20

mountain climbers on coupon x 20

row w/coupon x 20

Merkin w/coupon x 20

Reapto

Workout 2:

Curls w/coupon x20

lunge w/coupon x10 each leg

scissor kick w/coupon x 20

Run 200 yds

Man Makers x 10

Workout 3:

Shoulder press w/coupon x 20

Broad jumps w/coupon 30 yds

Australian snow angels x20

Ranger Merkins x 20

Marionettes x 5

Forearms:

Partner up and run with coupon between pax 100 yds switch arms and run 100 yds.

MARY:
LBC’s x20 (DC)

Penguin’s x 20 (DC)

Freddy Mercury’s x15 (DC)

Plank Holds (Middle, Left arm, Right arm, Middle)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC showed up 15 min early to checkout field conditions and they were just as bad as expected! Nice and muddy. Classified and Teasip were already EC rucking before YHC arrived. During warm ups PAX ran the Indian Run. Many PAX pointed out that it was the fastest Indian Run in F3 Dallas history. First exercise were Bear Crawls and Crawl Bears in the mud. Draper had a hard time controlling his Crawl Bear. He kept veering off diagonally instead of straight back. YHC found a cheat code with Muddy Crawl Bears. Keep your feet on the ground and slide backward while pushing with your hands. Many PAX loved/hated the Australian Snow Angels as well as the Broad Jumps w/coupons. All the PAX enjoyed the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise) template. YHC forgot to take a picture.

ANNOUNCEMENTS:
1. RIP Band app
2. Carry the Load

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KTT-Jobu’s 31st Birthday Run

COUNT-OFF & NAME-O-RAMA:
PAX: Big Tex, Alright Alright, Oatmeal, Sally, Avril, Gutenberg
QIC: Jobu

AO: Katy Trail 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Side Straddle Hops x20

IST’s x12

THA THANG:
Run to 1/4 mile markers stop and perform exercise

Exercises included:

Merkins x15 (double count)

Squats x31 (Single count)

Mountain Climbers x31 

Burpees x7(oyo)

Lunges x12 (each leg)

Merkins x31 (single count)

JLo’s x15 (Double count)

Reverse Crunches x15 (double count)

MARY:
Hold plank 1 minute

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
7 Brave souls showed up this morning to run in the rain. There was a lot of grumbling going on about how everyone was sore from the MURPH on Monday. Apparently, the rest of the AO’s so far this week kept the bar set high too. Avril was midpack for the first half and then found some sort of reserve energy from somewhere and was pushing Alright Alright on the back half. This lead  many of the PAX to accuse Avril of pulling a Chairman and only going half speed at the beginning. 

ANNOUNCEMENTS:
1. Carry The Load
2. INSERT

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Sandbags & Coupons

COUNT-OFF & NAME-O-RAMA:
PAX: DFib, TikTok, Rump Roast, Sound Machine, Chairman Mao, Jobu, Shifty McCoy, Phelps, Siesta, Plus One, Big Tex

QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 9 IC

Stop x5 penalty burpees for not being “in cadence”

SSH  x10 IC

Squats x10 IC

Little Orphan Annies x10 IC

THA THANG:

Count off by 4’s and split into three teams.  Each man took his coupon and each team grabbed a sandbag from YHC’s trunk.  Sandbad must not touch the ground throughout the workout.

Mosey to the Pit of Dispair carrying coupons and sandbag.  Teams getting there first get rest.  Team in the six gets no rest.  

Modified DORA in the pit.  Each PAX must complete the following:

  • x50 merkins
  • x100 squats with coupons
  • x150 flutter kicks with coupons

Teammates rotated through following until exercises above are completed by each PAX:

  • Box jumps up big steps
  • Wall sit with sandbag
  • Cusak run up and down small stairs

Mosey to Turner Quad around the corner to commence a team crab walk relay with sandbag on the belly.  Each team makes one lap with sandbag trading as necessary while other team members alternate lunge walks and Cusak walks around circle.

Mosey back to park

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and gave some other inspiring soliloquy that would have gotten an eyeroll or two from Icebox if he was in attendance.   PAX bolted quickly to grab Bubba’s before many returned for the 2.0 workout.

MOLESKIN:

Mumblechatter was varied.  There was a ‘new and improved’ (???) Rump Roast present.  While he did refer to YHC several times as Cadre Oatmeal for the GrowRuck approach to the workout, I never got an ‘F*** You,’ only a “This is great, we should do more workouts like this again!’  This almost caused YHC to grab his block and go home in disgrace and shame.  Overall some complaints, but the PAX were resilient and showed great toughness.

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout following at 0900
  • McKinney workout May 15, May 22 @ 0700, Bonnie Wenk Park
  • F3 Golf
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Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

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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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Hahbah 4/30/21

#backblast Hahbah Friday 4/30/21
 

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Bleep, DFib, Jobu, PowPow, Rump Roast, Silent Bob, Slippy, Slushii, Stingray, Trash Panda
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16
IST x 15

THA THANG:
Mosey to parking lot behind playground.

Dora w/ P1 running a lap around the parking lot, P2 completing exercises.
50 Parker Peters double-count
100 Bonnie Blairs single-count

Indian run on trail to playground at backside of park.

Lazy Dora w/ P1 completing 12 dips and 12 box jumps, P2 doing Mary.
3 rounds.
Mary for 1st round was flutters, 2nd round reverse crunches, 3rd low Dollies

Mosey to NE corner of park, corner of Fieldcrest and Church.

Partner up, Vacuum Cleaner x 2 (each PAX) across the street and back. Keep that core tight!

Mosey back to tennis courts.

Painting Noah’s Ark – split up into 4 groups, each group completes 4 animal crawl paint the lines in a rotating fashion. Like 4 corners but with paint the lines.
Bear Crawl, Crab Walk, Duck Walk, and Frog Hop

Some 8-count bodybuilders, mountain climbers, & other interspersed.

MARY:
Throughout.

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Good time today. Thanks to all the PAX for showing out and welcoming YHC back to Q’ing.

H/t to Jobu for bringing the Chicken Alfredo, all PAX carb-loaded up 5 minutes before kickoff. This gave many of the PAX incredible energy and strength. Supermen out there. And only one chunder.. YHC will let you guess who.

Trash Panda was unfortunately a couple minutes late, incurring 20 penalty burpees. Meanwhile, the rest of the PAX did flutter kicks. This brought loads of mumblechatter.

Rump Roast brought an upbeat positive attitude today, even thanking the Q for pushing his limits instead of cursing him. A shocking change of heart.. will it last?!

Silent Bob was happy to “see the other side of the park.” Not necessary to get a good workout to leave the immediate AO, but definitely can be a good change of pace :).

Rain mostly held off. Prayed to get better and use our gifts for good.

Everyone stayed after for some 2nd F. The glue, baby!

Happy Friday.

ANNOUNCEMENTS:
1. AA’s bday party this weekend
2. McKinney Launch
3. Carry the Load Memorial Day
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Back blast – 04/21 – The Hahbah Failya

COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Oatmeal, Silent Bob, F150, Jobu, Trash Panda
QIC: Agnes

AO: The Hahbah
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

SSH x 15

Veggie Pickers x 15

IST x 15

THA THANG:
YHC had a plan, and it just spiraled out of control once Trash Panda showed up 3 minutes late, to which all PAX paid 3 penalty burpees.

Mosey over to the parking lot behind Lake Highland HS

Jacob’s Ladder (mistakenly called Dora by YHC) 5 burpees, 1 double count lunges … running across the parking lot

Took a page out of Trash Panda’s book and ordered an Indian Run from the parking lot to the trail behind Lake Highlands, all PAX finished strong and kept moving (shout out to Phelps)! 

Moseyed over to the Tennis Courts for an actual Dora: 2 teams of 2 PAX and 1 team of 3 PAX completed 100 squats, 200 merkins and 300 LBCs (150, 300 and 450 for the team of 3) running all 4 tennis courts. 

Had some time left so had to hit YHC’s favorite and bear crawl 2 tennis courts … crawl bear back. 

Moseyed back and finished with some quick Mary

MARY:
JLos x 15

Heels to Heaven – OYO until time

CIRCLE OF TRUST/BOM:
Name-o-rama and YHC prayed us out and thanked god for continue to push us all to keep getting better and stronger each day as well as asking the Lord to bring us together as one nation no matter our differences and continue to cherish our existence here.

MOLESKIN:
Not much mumblechatter throughout the workout, but at first it was a like head shaking at YHC failure to figure out how to do a workout with odd numbers … YHC folded under pressure and just went truly live with it. YHC truly forgets how long of a run that Indian Run can be.  Some mumblechatter was had on the Tennis Courts as Jobu was flying around like a mad man. After the workout Slushii informed YHC that the PAX ran 3 miles … how about that for a Westside led workout? 

Also, Slushii wore his chin condoms.

ANNOUNCEMENTS:
F3 GOLF; GROW RUCK … all the time … everywhere; Carry the Load coming on Memorial Day, 

 

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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