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Man, this workout BLOWS! – 10/13/20

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Alright Alright, Rump Roast, Bleep, DFib, Teasip, F150, Sex Panther, Aaarrrggghhh, Sound Machine, PowPow
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Kim Jung Ils x10 IC

Windmills x 10 IC

THA THANG:

Partner up with someone of “complementary skill” and line up with goal post on field.

P1: Carry coupon to 50 yd line and perform exercise, then make a lap of the field

P2: Bear crawl length of field until tagged by running P1

 P2: Carry block from 50 to opposite goal post and perform exercise, then make a lap of the field.

P1: Bear crawl from where P2 was tagged and continue until relieved by P2.

 Continue sequence flip-flopping bear crawls and crab walks through the following 5 evercises:

Blockees x10

Lunges x10 DC

Overhead Press x10

WonderBras x 10

Squats x 10

CIRCLE OF TRUST/BOM:
YHC announced the F3 Foundation Give2Give (a name that was much too easy to remember so thank you to AA for the memory bump) campaign and challenged the PAX locally by announcing a $1/$1 match in contributions up to $1,000 along with a burpee/$10 raised over $1,000

F3 Blood Drive: TBD.  Need indoor space if anyone knows of a location.

F3 Ten Year Anniversary, Cape Fear, NC: weekend of Jan 15

GrowRuck Alamo, San Antonio: weekend of April 9

YHC prayed us out

Coffeeteria followed for those that wanted the fellowship.

MOLESKIN:
Lots of mumble chatter to begin the workout.  Once again, at least three PAX were hood sliding into the warm up at just past 5:30 so YHC doled out 10 penalty burpees (3/late PAX rounded up).  Lots of chatter/questions/delay as YHC explained the partner circuit.  @AlrightAlright was bummed that there was a disincentive to bear crawl/crab walk quickly and repeated voiced his displeasure.  As PAX were staggered throughout workout chatter was muted although @Rump Roast was purposeful in giving me a capital “FU” some where throughout the beat down.  Huzzah!  I believe all teams completed the full circuit by time. 

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Tour de Harbor

#backblast #pureharbor

AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:

Warmup

Go paint the lines at the closest tennis courts

Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks

Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3

Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only

Mosey back to parking lot

Total mileage: Approx 2.5 miles

Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉

Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC

Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!

Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts

Go Cubs, DJ Icebox out!

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Burleson 09/17/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Shift McCoy, Rump Roast, Bleep, Sound Machine
QIC: Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

Hillbillies x 10 IC

Produce pickers x 10 IC

THA THANG:
Mosey to tennis courts – “4 Corners” – forward lunge on long stretch and reverse lunge on short stretch. 1st corner – 10 merkins, 2nd corner – 20 big boy situps, 3rd corner – 30 plank jacks, 4th corner – 40 peter parkers

Mosey to big steps – “7s” – box jumps on the fountain, run up the stairs, rugby situps

Mosey to round-a-about on next to steps – bear crawl 3/8, lunge to center, reverse lunge to outer loop, bear crawl back to start

Mosey back to muffin top

MARY:
JLo x 10 IC

Penguin Crunches x 30 IC

Uptown Crunch x 10 each side IC

Flutter Kicks x 10 IC

CIRCLE OF TRUST/BOM:
Always be EHing. Never be afraid to reach out and have the conversation. 

MOLESKIN:
Lots of mumblechatter this morning around the soreness from IPC. Didn’t hit many F’s on the Rump scale so must have been a fairly simple workout. Bleep was working on Sound Machine on his ABC’s (Always Be Closing for the non sales guys). Rump Roast made some comments about them not counting and maybe we should workout harder. Sound Machine was giving some good advice on “how to become an efficient runner” which we were all taking note of. 

ANNOUNCEMENTS:
1. F3 golf tournament on 10/3

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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?)

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Arms and Abs

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Classified, Rump Roast, Shifty McCoy, Slushii, Sound Machine
QIC: Teasip

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given w/added COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Don Quixote x10

THA THANG:
Divide into three groups and start with a 3x5x3 (5 pull ups with the other two groups doing squats and step ups, wait for the pull ups to finish to rotate).

Mosey to the bleachers for a coupon Dirty McDeuce (Curls, Bent over rows, Dips, Upright rows) with a run across the field and back in between rounds.

Ab work – LBC x20, Uptown Crunch x12 each leg, Penguin crunch x15, Flutter kicks x15, Homer to Marge with some Rosalita and Low Dolly added in.

Finish with 10 Burpees and a few squats since we had a minute left.

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
There was some relief when YHC announced there would be no rifle carry or squat thrusters during the beatdown after all the fun of IronPax last week. Shifty defended his dad’s honor by telling Bleep to “can it old man” which got some chuckles. Overall, a good time had at the beat down and hopefully it didn’t destroy anyone for IronPax tomorrow.

ANNOUNCEMENTS:
1. F3 Golf 10/3.
2. F3 10 year anniversary in January.

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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

Playlist:
PAX Choice – https://play.google.com/music/playlist/AMaBXynhfyzqPNcVDUVGXKiuZV-YTMstH97lBednsclM17EC4JAgIyJ-1D4A4opSlJiOC6LuDmAYLNqYSgMYIueLjRG9Eok2Tw%3D%3D

Moleskin:
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. 

Announcements:
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


 

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Burleson 09032020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Bleep, Island Time, Rump Roast, Shifty McCoy
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Produce Pickers x 10 IC

THA THANG:
Mosey to SMU track and back to soft top – stopping every 100 yards and roulette exercises (each PAX called two exercises) 

Merkins, squats, DIRT (Derkins, Irkins, Reverse Merkins, T Merkins) Merkins on bench, stair runs, LBC’s, Big Boi Sittups, Mike Tysons, others???

MARY:
J Lo x 10 IC

LBC x 15 IC

Flutter Kicks x 15 IC

Homer to Marge – until time

CIRCLE OF TRUST/BOM:
Thankful for another day with these men to get better physically and mentally

MOLESKIN:
I could probably write on this for a while but a lot of the stuff was just some of those “had to be there” moments. The #mumblechatter was at an all time high this morning. Lots of chatter about the IPC and what it is doing to physically destroy your body…..we also hyped it up more than normal because Agnes hadn’t done it and is preparing to do it tomorrow. Island Time with the jokes this morning had everyone buckled over. The normal chatter that comes from Rump Roast always makes the PAX feel welcome. Bleep was finishing something during MARY but we still aren’t exactly sure what was going on over there in his little space. Shifty was going along for the ride and had a great time.  We all learned Agnes likes a hot dog coming in hot off the gill. I’ve never heard so much chatter about hot dogs and what does/doesn’t go into making them. I bet we spend 20 minutes on the “hot dog” conversation.  The original plan was to meet up with the KTT guys but after seeing the track closed we “made it up on the fly”. Thanks to all PAX who made it this morning! 

ANNOUNCEMENTS:
1. Bleep 50th birthday Q on Saturday – September 5th 
2. Golf tournament/F3 Growruck/F3 10year

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Burleson Park 08/27/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Agnes, Rump Roast, Shifty McCoy
QIC: Slushii

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15

IST x 15

Produce Pickers x 10

THA THANG:

Slushii – around the world walking plank on park bench and half lap around Burleson x 3

Rump Roast – Ball Sack with BLIMPS

Sound Machine – big lap around Burleson, paint the lines on tennis court, suicide run on tennis court

Shifty McCoy – CHOICE – Paint the lines on both tennis courts and merkins OR big lap around Burleson 

Agnes  – MARY – Jlo x 10, penguin crunch x 25, LBC’s until time

MARY:
See Agnes! 

CIRCLE OF TRUST/BOM:
Thankful for each man this morning. 

MOLESKIN:
YHC had the idea this morning of a little Q roulette. With the consistency of the PAX it’s important for each PAX to get some time to work on leading for a period of time. Was mumblechatter about IRONPAX and PAX are still feeling the fatigue! 

ANNOUNCEMENTS:
1. F3 golf tournament October 3rd or 10th

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Burleson Park 2.0 workout

COUNT-OFF & NAME-O-RAMA:


PAX: Rump Roast, Isaiah, DFib, Bleep, Dateline (FNG), Jazzercise, Icebox

2.0’s:

Bella – Ballerina
Josh – Shifty McCoy
Jack – TRex
Jake – Meow
Gia – Diamond
Marco – Cam2
Camden – Pele
Charlotte – Flutter
James – Bounce
Corine – PhD
Charlie – Andy
Hannah – Crayola
Annie – Ice Cube

QIC: Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Head, Shoulders, Knees, and Toes x 10
SSH x 10
Arm wiggles x 10
Hand wiggles x 10 (Jazzercise special)
Good mornings x 10

THA THANG:
Mosey to baseball field

Frog jumps across infield and back

Mosey to outfield

Bear crawl 30 yards and back
Dinosaur stomps 30 yards and back
Helicopter Bear Crawl 30 yards and back

Skip race from outfield to 1st base fence

MARY:
Does laughter count? 

CIRCLE OF TRUST/BOM:
Thank you to each PAX that came out. You exemplify what it is to be a father and leader for your children. Big thank you to Mrs. Rump Roast for the pictures and note taking of names!

MOLESKIN:
Where to even start here. YHC was looking forward to this day for many weeks. YHC children had been begging to go “workout” and was constant reminded by them that the day was almost near. Lots of laughter and smiles were shared today in what almost seemed like “normal” PRE-COVID day. YHC was very surprised to see how many people could fit in Burleson Park – it was packed! Very different than the park at 0530. Great time seemed to be had by all. Lots of good names for the 2.0’s which they enjoyed. Looking forward to another 2.0 workout soon. YHC will get this posted on the website when I get the rest of the pictures from the 2.0 workout.

ANNOUNCEMENTS:
1. Popsicles, lemonade, water, and beers immediately follow CoT

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#backblast Burleson 8/22. Siesta VQ

COUNT-OFF & NAME-O-RAMA:

PAX: Isaiah, Island Time, Shifty McCoy, Rump Roast, Chairman Mao, Oatmeal, sound machine, Draper, PowPow, Plus One, Fluoride, Whoops, Classified, DFib

AO: Burleson

F3 WELCOME AND DISCLAIMER: given

WARM-O-RAMA:

SSH x 17 IC

IST x 17 IC

Windmill x 10 IC

Indian run across the park (2 full laps)

THA THANG:

16 burpees (the goal was to complete 46 overall, but some things got in my way)

Mosey to the track field (supposedly it was opened)

Stop to grab some benches on our way there for 46 reps overall:

16 box jumps

15 side lunges (left leg)

15 side lunges (right leg)

F3 relays

Once we got to the track filed it was closed –> crap!! :-(. But siesta got a plan B, doing the same F3 relays on the quad. 

The idea was to make teams of 3/4 PAX, spread out evenly around the track at four stations, each station with an assigned exercise, then run between stations as in a relay race. After some confusion, Chairman Mao and Oatmeal step up to clarify directions and we were able to complete 2 full laps.

Station 1 – Monkey Humpers (nobody seemed to like those)

Station 2 – Merkins

Station 3 – Carolina Dry Docks

Station 4 – Overhead Claps

Hopefully, this idea will work better when the track field is opened back.

Mosey back to the playground with a stop for:

8 Durkins

16 deeps

Mary

16 Rosalita

No time for more, but at least I had time for some bilingual counting.

We still owe 30 burpees, that will be done on my next Q (first F3 anniversary, followed by a beer salute this time)