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Sandbagging It

December 17, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow

AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered

WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC

THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts.  Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.

Let’s get warmed up with gassers and BLIMPS (no sandbag):

Gasser across the five courts to the other side – Burpees x 5

Gasser two lengths (other side and back) – Lunges x 10

Gasser three lengths – ISTs x 15

Gasser four lengths – Merkins x 20

Gasser five lengths – Plank Jacks x 25

Gasser six lengths – Squats x 30

 

Sandbag work

PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.

When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.

Reverse the sandbag carry / jailbreak to return to La Madeline.

MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.

MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure.  YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.

We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.

After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders.  YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.

ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange

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Q of the Year Semifinal 1 – Old Fashioned Cage Match

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

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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!

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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

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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

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Sandbaggin’ it – 11/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, AlrightAlright, Draper
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills (or the Praise Jesus) x 10 IC

THA THANG:

PAX chose a sandbag and we began a camel pack mosey east to Fieldcrest for some 5x5x5 stops at each “corner” of the park:

 Fieldcrest: 5 sets: 5X burpees, 5X sandbag curls

Camel pack mosey to playground in SE corner of park: 5 sets: 5X sandbag step ups DC, run around perimeter of playground 5X dead bugs DC (x2)

Camel pack mosey to rec center parking lot: 5 sets: 5X HR merkins, backward run up hill with sandbag, 5X squats with bag

Camel pack mosey back to launching field for some body drags with the sandbags (approx. 20 yards) down and back x2 with 10 sandbag-free lunges thrown in at one end.

 MARY:

Freddie Mercuries x 20 IC starting on flat surface, up hill and highballing down the hill

LBC’s x 15 IC

 5x OHP with sandbag to wrap

 CIRCLE OF TRUST/BOM:
Stingray commented on our pandemic journey equating it to his M’s experience running a marathon.  She hit a wall at mile 21.  With only 5 miles remaining, one would think you are so close to the finish that it should be smooth sailing.  However,  the last 5-6 miles of a marathon are the most brutal since most training never takes you beyond 20 miles at a time.  We are at mile 21 of the pandemic as hopeful news continues to flow about vaccines.  We must push through this phase and be diligent to not only finish the race, but be encouraging to our families and others we encounter!  YHC prayed us out

MOLESKIN:
The mood quickly turned from hope to disappointment when only four PAX were present at launch.  What YHC had planned for a partner workout became a group exercise as the number of sandbags = number of PAX.  The grumbling quickly began when the PAX realized that with higher attendance the load of the sandbags could be shared with a partner, but alas, each PAX was responsible for his own 50lb “baby” throughout the workout.  With a focus on lower body, concerns quickly grew about the KTT workout tomorrow.  PAX can expect more sandbag workouts in the future as we slide into GrowRuck prep season!

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Dbl Time/MRM – 11/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Pow Pow, Chairman Mao, Plus One, Stingray (lone rucker) 
QIC: Oatmeal

AO: FPH
F3 DISCLAIMER & WELCOME: Given

THA THANG:

5 mile run

2.5 mile ruck (Stingray)

MOLESKIN:
Good running weather and it showed as many PAX posted various PR’s throughout run.  

CIRCLE OF TRUST/BOM:

QOY competition is coming soon! 

YHC prayed us out.

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Veterans Day – Chad 1000X

November 11th, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx15

Short mosey with rucks to pavilion

THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court

Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck

Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park

Underdog on handrail x 15 DC IC – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool

LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion

Steps Ups x 40 IC – Remove ruck – mosey to handball court

Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion

Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC

CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.

Veterans Day is a day to honor our veterans and thank them for their service.  GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to  honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x

YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).

MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.

Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.

ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21

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Bad Luck Friday the 13th

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Deep Squats x 10 IC

Windmills x 10 IC

THA THANG:

Split into teams of 3 and performed the following:

 P1: Sandbag carry around small lap on south end of park +1 OHP at each corner

P2: Run big lap on north end of park

P3:Exercises x 13 reps each          

PAX alternated through each phase sandbag carrier delivered the cargo

Box jumps onto table top (modified to benches as needed)

            Air squats

            Derkins

            LBC’s

            Uptown Crunches

            Carolina Drydocks

            Knipplers

Repeato exercises

PAX choice Mary for last three minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout.  Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some.  The “silent K” nipplers also generated a few laughs/groans.  Sandbags elicited comparisons to coupons, noting they were much heavier.  Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill.  Overall a good workout on a nice blustery morning.

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Glencoe Duck Hunt 10/27/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Rump Roast, Sound Machine, DFib, Aaarrrggghhh, Teasip, Bleep, Oatmeal, Classified, Alright Alright
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Hillbillies x 15 IC
Flutter Squats x 10 IC
Native American Lap

THA THANG:
Run from gazebo to past goal post and then run back to gazebo 

Round 1 (2 burpees) – at goal post
Round 2 (5 DC lunches) – at goal post
Round 3 (2 Star Jumps) – at goal post

QUACK x 3
Quad lift (dead lift) x 20
Upright row x 20
Alternating shoulder tap merkins x 20
Calf raises x 20
Kettle swings x 20

MARY:
Did not have time

CIRCLE OF TRUST/BOM:
Thankful for the strength within F3 Dallas and each PAX

MOLESKIN:
Yesterday YHC made mentions of the inclement weather situation we were going to face this morning. Much to my surprise there was no rain but was still cold and wet. The conditions remind YHC of what I expect on every duck hunt. A typical duck hunting saying for inclement weather is “misery brings company”. YHC was hoping this rang true with the PAX this morning. Turnout was 11 for this non ideal weather day. The playlist consisted of a 10 nostalgic songs YHC has enjoyed over the years with a few sprinkled in to pay homage for Alright Alright (The Outfield and Akon). In true wannabe DJ Icebox fashion YHC picked songs from different genre’s – more of a Now 2001-2010 edition.  

ANNOUNCEMENTS:
1. Blood Drive – See Band for two location 
2. Give2Give – F3 foundation support