#backblast 5/21/20
AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down
Here’s the thang:
Warmup with SSH’s, IST’s, and daisy pickers
Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank
Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast
Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good
Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays
Great morning to be out, look forward to seeing y’all soon!
Katy Trail 5/28 (No Clever Title)
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x15, Daisy Pickers x12
THA THANG:
Quarter Mile intervals with the below pain stations:
OH Press x20, WW1 sit ups x12
Ruby Situps x15 OYO
Dips x12, Step Ups x16
The Bird/Angels in the Outfield x12
Irkins x12, Derkins x12
Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12
Head back to La Madeline for Freddie Mercury x15
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.
ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.
DEACON beatdown
#backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Froggy
QIC: Slushi
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
Side Straddle Hops x 15, IST x 15, Cotton Pickers x 10
THA THANG:
Native American Run around park (1 lap)
Go to field and start DEACON DEMON, run to 3rd base fence and do exercise again:
D – Deep Squats x 25
E – Elbow to Knee (aka Hillbillies) x 40 (20 each leg)
A – Alternating Shoulder Tap Merkins x 20 (10 each arm)
C – Crab Cakes x 50 (25 each leg)
O – One Legged Burpee x 20 (10 each leg)
N – Narrow Squats x 25
D – Derkins on bench x 20
E – E2K (elbow to knee on your six) x 20 (10 each leg)
M – Monkey Humpers x 25
O – Overhead Claps x 25
N – Nipplers on bench x 20
MARY:
Rosalitas x 12, LBC x 20, Penguin Crunches x 20, Flutter Kicks x 20 each leg, JLo x 12
CIRCLE OF TRUST/BOM:
Thankful for a kotter to post and men coming out to make each other better.
MOLESKIN:
Had 4 PAX show up for the #DEACONbeatdown. YHC had to add DEMON on the fly because all PAX finished DEACON in record time. YHC was happy to see a kotter out this morning after months of badgering. We spent some time today talking about bourbon and getting out of town to see a landscape other than Dallas. An exercise that got the PAX excited and brought on some chatter was the One Legged Burpee.
ANNOUNCEMENTS:
1. HH at Sex Panther’s on 5/29 @ 5:30PM
Sheens and Picnic Tables
COUNT-OFF & NAME-O-RAMA
PAX: Oatmeal, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15, IST IC x15, MC IC x15
THA THANG:
Mosey and three points 25 merkins around park.
Mosey to picnic tables
Box Jump 20
Merkins 1
Work to 1 Box Jump 20 Merkins
Made it to 5/16
MARY:
Low and slow Hello Dolly
BOMB’ing the trail…at a safe distance 5/7/20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Stingray (late arrival)
QIC: Oatmeal
AO: La Madeleine
F3 DISCLAIMER & WELCOME: All present are familiar
WARM-O-RAMA:
SSH x 15 IC
IST x15 IC
Windmills x 10 IC
THA THANG:
AlrightAlright and I started on a mosey to Katy Trail. Once at the trail, we commenced the following:
¼ mile
Burpees x10
¼ mile
Overhead Press x15
¼ mile
Merkins x20
¼ mile
Bigboy sit ups x25
¼ mile
Squats x30
10 count
Squats x30 and reverse the workout back up the trail
Remaining 3 mins spent with Mary!
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
AlightAlright was quick to point out as the quarters started that these were harder than he remembered. I think we both commented on the lack of sprinting we’ve had the ability to do over the last six weeks or so. YHC thought on a few of the quarters that I would catch up to AA, but that was but a pipedream never to be realized. As we made the turn on the trail we picked up a lagging Stingray who had arrived at the AO a few minutes late and correctly guessed we would be on the trail (never a safe guess with YHC), but it paid off for him as we was able to enjoy the BOMBS back up hill with us.
I think it was unanimous that this workout gassed us beyond what we expected. We need more speed work in our lives for sure!
E.A.S.T.E.R. Tuesday 4.14.20
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Watermelon Picker
THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min
16 ski abs
EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:
Elf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon
1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs
MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon
CIRCLE OF TRUST/BOM:
done
MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.
The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.
On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.
It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.
EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.
YHC believes the best mumblechatter joke today was the hiney.
Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.
Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.
ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!
Saturday Sevens 4.11.20
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Windmill
THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min
7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos
10 count
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1
Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
PAX’s choice – “merkins or squats”?
PAX choose squats … –> 70 squats
2-minute Icebox shoulder circuit
MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.
Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.
T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.
Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.
Thank you again men. Hopeful to see many PAX at the happy hour tonight.
ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.
Fitness Test Circuit – 4/6/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Rump Roast, Alright Alright, Sally, Draper, Shifty McCoy, F150
QIC: PowPow
AO: Virtual via the UBJN (Garages, backyards etc)
F3 DISCLAIMER & WELCOME: Umm…..
WARM-O-RAMA:
SSH x 15, ISTx15
THA THANG:
Fitness Test Circuit – All exercises OYO
- Burpees x 20
- Calf Raises x 30
- Ski Abs x 20 (each time across is a rep)
- Merkins x 20
- Squats x 20
- LBCs x 40
- Carolina Dry Dock x 20
- American Hammer x 20 (count = 1,1,2,2)
- Nipplers x 20
- Jump Squats x 20
- Mountain Climbers x 20 (count = 1,1,2,2)
After completing the above circuit, PAX partnered up to tackle the circuit Dora-style. The partner doing the “running” completes 10 single count side-straddle hops, then partners flapjack. The Dora circuit was:
Burpees > Calf Raises > Ski Abs > Merkins > Squats & LBCs. Same rep count as above.
Then switch back to OYO Circuit where Dora Circuit left off:
Carolina Dry Dock > American Hammer > Nipplers > Burpees > Calf Raises > Ski Abs > Merkins > Squats > LBCs > Carolina Dry Dock > American Hammer > Nipplers. Same rep count, Nipplers cut short for time.
MARY:
Done throughout workout
CIRCLE OF TRUST/BOM:
YHC shared what it has meant to him to be part of F3 DFW for the past year. Thank you to the PAX for everything they do to support each other and the community, accelerate F3 DFW and give it away. Thank you to Oatmeal for the EH.
MOLESKIN:
It was YHC’s one-year anniversary with F3 and VVQ (Virgin Virtual Q). Since YHC’s first post was the Q2 2019 Fitness Test, we paid homage with a fitness test circuit. Not sure why I decided to only go to Mountain Climbers when planning the workout.
Shifty took an extended bathroom break during the workout, leaving Rump Roast to do most of the Dora workout without a partner. Dora is tough over video call, it would have worked better if the partner doing the exercise just has to complete a pre-determined number of reps while the “running” partner performs AMRAP of an exercise that lets them keep eyes on the screen (SSH, IST, OH Claps). That way the exercising partner can complete the assigned reps and just start doing SSH and the other partner will see this and know when to switch. No verbal communication needed.
ANNOUNCEMENTS:
1. Alright Alright is Q’ing a workout for Fort Worth on Wednesday. Draper has the regular Q that day and will likely converge with Fort Worth.
2. Don’t forget Special Sauce’s daily challenge from Saturday – reach out to someone! Do it today and then reach out to someone else tomorrow!
Get some fresh air! 4/4/20
PAX: PowPow (in person), AlrightAlright (in spirit from another AO), perhaps others that have not confirmed
QIC: Oatmeal
AO: Any nearby park
Tha THANG:
YHC continued his aversion to the virtual workout to give you all a chance to stretch your legs. Find yourself a park and get some fresh cool air. But remember keep your SPACE!
1/2 mi run
30 bear crawl steps DC 1-1, 2-2
x10 Squats
x10 Peter Parker’s
x10 American hammers DC
x10 Crowd pleaser merkins
x10 E2K each leg
1/2 mi run
30 crab walk steps DC 1-1, 2-2
Repeato exercises
Repeato run
Alternate bear crawls and crab walks with each run
Continue for one hour! Have fun 🙂
#stircrazy
MardiStrong – Backblast 2/25/20
Fat Tuesday, 2/25/20
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15
Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)
THA THANG:
Grab your coupons, to the field / benches. Yeah benches.
Partner Dora:
As a team, complete the following:
150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup
Partner 2 runs across to the other sideline, performs 1 burpee, and returns.
Switcharoo until done.
Dirty McDeuce:
12 Squats
12 OH press
MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)
CIRCLE OF TRUST/BOM:
check check
MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.
This was YHC’s first Q of the New Year. Happy to be back at it.
Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.
YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’. Oh yah.
And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.
And suck it did.
But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.
As always, thank you to the men who posted. It’s a privilege and opportunity to lead.
Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).
Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.
ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona