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
Break up in semi even groups (3 groups this morning)
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 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
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)
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
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
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
COUNT-OFF & NAME-O-RAMA: PAX: Eruzione, Mookie, and Boomer QIC: Maverick
AO: Vines HS
DATE: January 21, 2020
F3 DISCLAIMER & WELCOME: All pax showed up late so they’ll never know if I gave it or not.
87 SSH solo as I waited for PAX to show
30 SSH IC
25 OHC IC
25 Seal clap IC
25 ISW IC
THA THANG: Mosey to the Tennis courts with 2 coupons.
Paired up for some DORA.
PAX 1 did cattle bell swings with Coupon, PAX 2 bear crawled to mid line of court then crawl bear back, bear crawl to end and crawl bear back. Swap rinse and repeat x3
Partner carry across 4 tennis courts, swap rinse and repeat x3
PAX 1 over head presses with coupon while PAX 2 crab walked to mid line in court, walk crab back, then crab walk to end of court walk crab back. Swap rinse and repeat x3
11s We started with 21s but after 1 round quickly realized time was behind us so Q called an audible and changed to 11s.
10 burpees, run to other side of courts, 1 squat back peddle to start.
9 burpees 2 squats and so on.
MARY: Returned coupon to coupon holding area.
CIRCLE OF TRUST/BOM: Closed with picture and discussed inviting pax and FNGs to the relaunch on Jan 25th. Closed with a prayer.
MOLESKIN: Boomer mentioned something about a “Wanna Get Away” fare In regards to the workout so Q decided that was an appropriate name for the beat down.
ANNOUNCEMENTS: 1. Plano relaunch January 25th 0700 Rice Middle School. AlrighAlright from Dallas is giving away a T-shirt to the PAX with the most FNGs. 2. be sure to share phone numbers on Band if you want to stay in the loop.