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SHIELD LOCKS and dissing Spiderman

May 28, 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Classified Slippy AlrightAlright Big Tex Icebox Meatball Siesta Jennay Chase (FNG)
QIC: PowPow

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
See below

THA THANG:
Circle of Pain at the Pavilion, Q leads PAX through the exercises below. After each set the PAX run the smaller loop path from the pavilion around the playground and back to the pavilion.  Beginning with the 2nd run (after the Hillbillies) 2 PAX stay at pavilion to perform sandbag deadlifts (120#) – 5 reps then switch alternating while rest of PAX run. Each pair of PAX did the deadlifts twice.

SSH x 20 DC
Hillbillies x 20 DC
ISTs x 20 DC
Eagle wings x 20 IC
Lunges x 20 IC
Derkins x 20 IC

LBCs x 20 DC
One legged Burpee x 20 OYO
Carolina Dry Dock x 20 IC
Knee to elbow x 20 DC
Superman x 20 IC

MARY:
WWI sit-ups x 10 DC
Jane Fonda’s x 10 / leg
Crab cakes x 20 DC
LBCs x 20 DC
Flutter kicks x 10 DC
Freddie Mercury x 12 DC

CIRCLE OF TRUST/BOM:
YHC’s typical blend of expressing gratitude and a charge to the PAX to go out and get after it and accelerate their relationships. Capped off with an enthusiastic “Kobe!” from Alright Alright

MOLESKIN:
Lots of mummblechatter and high levels of 2nd F (or put another way, lots of Alright Alright talking and the rest of the PAX reacting) given the structure of the workout. Chase, the FNG that Jennay brought, did great, YHC is looking forward to seeing him again. Classified helpfully gave PAX guidance on deadlift form (and carried the sandbag back to YHC’s car after the workout, thanks brother!).

AA mostly gave YHC a pass with the Eagle Wings exercise but lost his mind when YHC called Peter Parkers “Knee to Elbow” in order to suit my spelling needs (spelling SHIELD LOCKS), then YHC dropping Supermans right after the “disrespect” to Spiderman just added to the drama. YHC would have loved to “argue” with AA over these unforgiveable violations of protocol, but was occupied counting cadence. The rest of the PAX really failed to come to YHC’s defense in any meaningful way…YHC will chalk that up a failure of his leadership.

The point of the workout was to acknowledge Shield Lock Week here in Dallas but also to incorporate some heavier lifting. Coupons are good, but at 35 pounds they’re not really gonna build much strength/power when it comes to certain movements (squats and deadlifts for example).  Hence the 120 pound sandbag deadlifts.

ANNOUNCEMENTS:
Carry the Load- this Sunday 5/30 – Monday 5/31
Memorial Day Flag planting and removal on 6/5 –  leading this
F3 Bingo launching on 6/1
Bro/M/2.0 Yoga – 6/5
F3 Golf – planning is underway

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Lindsley Ladder

#backblast #lindsleywarriors #lindsleyladders

PowPow Siesta AlrightAlright Dirtbag Meatball sound machine Dirtbag’s Brother from Another Mother (FNG) joined YHC for the unveiling of Lindsley Ladders

Dirtbag knew it was serious when we walked over to the park together (safety in numbers) when I didn’t have the speaker

After a quick warmup we went to the corner of Lindsley and Tenison Memorial and did a Lindsley Ladder, run up one block for 50 merkins, run back one block for 10 LBC’s, then 40-20, 30-30, 20-40, and 10-50. YHC was accused of doing my best F150 impression and AlrightAlright fell behind Meatball’s Italian merkins and couldn’t recover from the deficits after the first 50 merkins. Might need to do this for time and make it a #benchmark

Then we went back to the corner of Lindsley and Tenison Memorial and did a suicide down Tenison Memorial, running to each house on the street and back, doing squats when we got back starting at 10 and increasing in increments of 10 until 40 where YHC called #omaha and we went to the trail

At the trail we did two full rounds of baton death marches, with PAX needing to do two burpees before running to the front of the line

After that we went with a traditional Native American run back to the Lindsley Park pavilion and finished up with some core

Hope to see Dirtbag’s friend again for what should be a good naming (cough…Stepbrother…cough)

Announcements:
Shield Lock Week – reply to POW’s survey
Carry the Load this coming weekend
Brigs (not taught by a Bro) 6/5, bring the M and 2.0 as Avril will be babysitting
PowPow can give just as lengthy announcement as Oatmeal

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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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Deck of Death at Lindsley

COUNT OFF & NAME-O-RAMA

PAX: AlrightAlright, Classified, Dirtbag, Icebox, Meatball, PowPow, Siesta, FNG – Colton

QIC: Big Tex

AO: Lindsley

Warmorama:

15 SSH

15 IST

10 Veggie Pickers

Tha Thang:

Run a lap around park

Deck of Death: Hearts = American Hammers (DC), Diamonds = Burpees, Clubs = Merkin, Spades = Squats. Start with a deck of cards, flip a card over and do that number of the corresponding exercise. Jack = 11, Queen = 12, King = 13, Ace = 14. Proceed until we are through all 52 cards.

12 Alternating Shoulder Taps IC

Run a lap around park

12 Alternating Shoulder Taps IC

12 Step-ups on bench DC

12 Carolina Crawdads oyo

Mary:

JLOs

LBCs

Flutter Kicks

Rosalitas

Penguin Crunches

COT:

YHC Prayed us out.

Moleskin:

I planned a pavilion centered workout, which made it mumble chatter friendly, helping us get to know FNG-Colton. Alright Alright said something about too many burpees and not enough running. Icebox thanked me for the “dry” work out, which I wasn’t sure how to interpret, so I took it as a compliment. Some comments from the PAX in general about the integrity of the deck of cards.

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Safari and Penalty Burpees

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Chairman Mao, Dfib, FNG – El Chapo, Jobu, Nicky Roth, Oatmeal, Poppy, Pow Pow, Rump Roast, Sally, Sex Panther, Sound Machine, Siesta, Slippy, Sweet Baby, Tik Tok, Trash Panda, Ultra, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with added disclosure for COVID

WARM-O-RAMA:
SSH x 20, IST x15, Hillbilly x12, warmup lap around the park

THA THANG:
Red Barchetta across the field

1 penalty burpee for Sally being 1 min late and then 8 penalty burpees for Tik Tok being 8 mins late (more to come on the penalty burpees) 

Safari: Form two lines, then do the below exercises two rounds each

Native American Duck Walk, everyone in line hold an Al Gore
Native American Bear Crawl, everyone in line hold a plank
Native American Crawl Bear, everyone in line hold a plank
Native American Crab Walk, everyone in line hold a Wilt Chamberlain

Everyone sprint like a roadrunner to the sidewalk, then Native American Run around the park to the playground

Mosey to the tennis court, where half the group did a suicide while the rest did burpees. Flapjack. 

Next 10 Dry Docks, and at this point, the ECers joined us. They were 52 minutes late, so everyone did 52 burpees, then ended with 10 squats

MARY:
We never did do the rugby sit ups

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC decided to take the PAX on a little safari this AM. YHC had thought about a big planned beatdown, but alas, was slammed with work this week, so that will have to wait. The Red Barchetta starter was a crowd pleaser and generated a few “FUs” from Rump. There were some issues with defining which fence and which trash can for a few of the sprints, so YHC knows why this exercise is normally done on a football field.

The NA Duck Walk led to some discussion about the best human duck call in F3, where the consensus was Ultra would have it, with Sex Panther second. Sound Machine had a rather surprising good duck call, which he claimed is partially due to his first car having hooves.

In the middle of the NA Crab Walks, YHC turned to Alright Alright and asked if the ECers joined the beatdown, should YHC make the PAX do penalty burpees for them being 35 min late. Alright Alright said we should, which YHC kept in his back packet.

A lot of mumble chatter during the Safari, which led YHC to think that maybe the Safari wasn’t a sufficient beatdown, so YHC decided to ramp up the cardio with the NA run and suicide at the tennis court. We decided to split into two groups for the suicides and YHC took Alright Alright’s suggestion of the group doing burpees while they waited, which YHC happily obliged (insert more “FUs” from Rump Roast). 

YHC was going to just do a few exercises and some Mary, but the ECers joined right after the suicides, so YHC had to be consistent and fair and thus 52 penalty burpees were required for the ECers showing up 52 min late. This led to quite a bit of grumbling and a few cries of foul from the ECers saying we were late to the EC workout. However, YHC would like to point out that YHC did not join the EC group or workout at all, so YHC didn’t attend the EC workout. The ECers joined the workout that started at 0700, and thus the penalty burpees were instituted. 

FNG naming occurred. Potential other names were Wild Thing, Dorn (Jobu brought him, so another Major League theme), or maybe Loggins (he has a great head of hair). But El Chapo, mentioned he is a rock climber the rock climbing led to discussions about El Captain where free climbing occurs, and that led to El Chapo. 

Shoutout to the perfect weekers (Big Tex, F150, Slippy, and Sex Panther) and pour one out for Bleep and Special Sauce. Bleep is usually absent on Saturdays, so that’s understandable. Special Sauce was unable to return from beyond the wall in time, as he journeyed to the great North yesterday. Though he’ll probably be happy that he missed all the penalty burpees after requesting no burpees. 

ANNOUNCEMENTS:
1. F3 Grow Ruck in two weekends (April 9-11). Houston has scholarships available!
2. Carry the Load on Memorial Day, May 31
3. F3 Golf

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Doomsday Clock 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Nicky Roth, Rump Roast, Jobu, Big Tex, Whoops, Sound Machine, Sally, Agnes, Nate Hartman (FNG/Boggle), Isaiah, Pow Pow, Siesta, Bleep, Ina, Dirtbag, Draper, Avril, Special Sauce, Ant Man, Classified
QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x15 IC

SSH x 20 IC

Windmill x 10 IC

1 penalty burpee for Ant Man’s tardiness

THA THANG:

Mosey to Quad for the Doomsday Clock for approximately 40 minutes:

Making use of the 12 spokes (sidewalks) out from the fountain, YHC had PAX perform the following rotating around each spoke like clockwork. 

  1. 10 Pam Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, performed burpees x station number (total of 78 burpees) and ran back to fountain (hub) to start next station.  An exception was made following gorilla squats and OH presses, where PAX bear crawled the length of the spoke and back.  

CIRCLE OF TRUST/BOM:
YHC prayed us out.  YHC challenged the PAX to seek the input of each of their M’s about F3.  There has been a theme lately from several of us whose M’s have not held F3 in the highest regard for various reasons, which means that we and much more, I, have failed to properly bring back the tenets of the life-changing organization back to my home.  I challenged the PAX to bring back the feedback and vowed to create more 2F events that include the M’s and 2.0’s as we begin to emerge from Covid prison.  

MOLESKIN:

YHC had the thought to roll this oldie out after not having completed it in over a year.  Many new PAX that had not felt the burn of the Doomsday Clock so why not!  PAX were spread around the circle and YHC heard several conversations (this tells me there is much more effort to be put forth if one can carry on a park walk chat).  YHC received several complaints and groans, but only one emphatic “FU” from Rump so I will assume that he is getting stronger and the workout isn’t a cake walk since it seemed to gas most everybody else.  TClaps to Classified and Special Sauce.  Classified kept a weight vest on the entire time.  This workout sucks without added weight.  Sauce brought a speaker and playlist with minimal notice.

ANNOUNCEMENTS:

  • GrowRuck Alamo 4/9-4/11
  • Carry the Load Memorial Day ruck – details will be forthcoming
  • F3 Golf…
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Wet, Muddy Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Classified, Meatball, Oatmeal, Siesta, Special Sauce
QIC: Teasip

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, warmup lap around the park

THA THANG:
Dirty McDeuce 3 rounds of 12 reps of the following: Step Ups, Dips, Jump Squats, Carolina Dry Docks. Lap around the park in between rounds. Meatball showed up halfway through the second round

1 punishment burpee for Special Sauce being 1 minute late and 12 punishment burpees for Meatball being late.

Mosey to the corner of Tenison and Lindsley for Partner Dora.

Partner 1 starts doing the following exercises: 100 LBCs, 200 Squats, 300 OH Presses.
Partner 2 backwards run 1 block, then run forward back to relieve Partner 1.

A couple sprints up the block with 10 squats after the first one, but no exercise after the second one. Mosey back to the pavilion for Mary.

MARY:
Uptown Crunch x11
Rosalita x12
Freddie Mercury x12
Rugby Situps x12
WW1 Situps x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had plans for some bear crawling and other fun grass related exercises, but the rain made the field extremely muddy with standing water, so YHC decided to Omaha back to the basics. YHC planned to do the entire Dirty McDeuce in cadence, but quickly realized the Jump Squats would be rather difficult to do in cadence, so YHC pivoted to making those OYO.  

Some grumbling during the punishment burpees, including Sauce trying to convince YHC that Meatball felt caught up after about 4 burpees, but we did all of them. A lot of talk about where Dirtbag and Icebox were, with the assumption being traffic was keeping them from the beatdown with all the rain.

AA did some grumbling with the backwards running and the large number of squats, but YHC was feeling a leg heavy day. Overall a good day and we were able to mostly avoid the rain and mud.

ANNOUNCEMENTS:
1. TID 18K about a week away!
2. Grow Ruck April 9-11

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Rump & Co. With DJ Icebox Take Over Lindsley:

Date – 1/29/2021
Weather – 40° and clear skies

Count-off & Name-O-Rama:
PAX –  DJ Icebox, Slushii, Oatmeal, Classified, Siesta, Big Tex, Agnes, & Swiper
QIC –  Rump Roast
AO – Lindsley Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
21x SSH
15x IST
10x Veggie Pickers

The Thang:
– Run a warmup lap
5 Rounds of: 
– 25x SSH’s (SC)
– 20x Squats (SC)
– 15x Burpees (SC)
– 20x Merkins
– 25x Mountain Climbers
Sprint/Run the field and Bear Crawl back in between rounds

I’ll be honest, after the 5 rounds, all the rest was “on-the-fly”. We ran another lap, did some “Beee-inth” work and Mary to wrap it up.
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
fail

Moleskin:
Right off the bat, YHC heard mumble chatter about the amount of running. To be clear, while I’m not great at running, and it’s not my favorite thing to do… I’m trying to get better at it and believe I do a fair amount of running at most of my Q’s.  SO don’t be surprised when you show up to a Rump Roast beatdown and there’s running.  I asked the DJ Icebox for a “war” playlist and have to admit I should have elaborated what my “vision” was because the playlist was a turd floater for sure! 

There was lots of talk about Special Sauce not being there. Classified was so worried that it wasn’t like Sauce, he believed we should send a search party. “I don’t expect this from him”, Classified exclaimed at one point. Overall it was a great morning and start to the weekend with a group of guys I could not be more proud to be a part of. 
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Omaha Q

Teasip Ant Man Whoops Oatmeal Island Time Ina Siesta Nicky Roth PowPow Special Sauce sound machine
DFib Brutus joined YHC for an Omaha Q beatdown

Warmup

Mosey to ring of benches

20 Bobby Hurley squats
10 dips, both exercises call by workout die

Mosey to quad
Partner up for
50 burpees
100 lunges
150 IST’s
200 merkins
250 plan jacks
While alternating running around the flag pole and back

5 minutes of interval abs, changing exercises every 30 seconds

5 minutes of Mrs Icebox arms, changing exercises every 30 seconds

Run out to flag pole and back

Mosey to ring of benches
15 Bobby Hurley squats
20 burpees, both exercises called by the workout die

Mosey back to park for slow county Mary
Freddy Mercury’s
Flutters
Penguin crunches
WWI sit-ups

Luckily(?) for the PAX YHC and Dirtbag had talked about splitting up the Q last night so when Dirtbag KO’d himself during the EC run (possible delayed victim of murder bunny’ing up The Hill at Lindsley?) YHC was kinda sorta prepared.

Mumblechatter picked up in the second half when there was a lot less counting and we rocked out to SirusXM’s top 500 hip hop songs, I think we heard 478-465. Teasip went 2 for the first 10 on knowing the artist

I posed the question of what would happen if Rump Roast tried to use a speaker, interval timer, and dice during a workout and the consensus was that his head would explode

Thanks to the PAX for putting up with a half baked Q on a cold and wet day!

Announcements
F3 golf
CSAUPS
Grow Ruck

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Friday Fun @ Lindsley

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Siesta, Teasip, Dirtbag, Meatball, Big Tex, Icebox
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
IST x 15 IC

Mosey

SSH x 15

THA THANG:

Coupon mosey from park down Shadyside, stopping midway for a continuation of warmup with SSH.  Continued mosey to the People’s Hill.  

Murder Bunny up hill, walk back down, 10 irkins on the block

Sprint up hill, jog down, 5 burpees

Repeato

Mosey to empty lot off Shadyside for a Jacob’s Ladder

Cusak walk/rifle carry about 25 yds

6x-1x man makers

Cusak walk back 

1x-6x flutters with block

Mosey to Lindsley & Tennison Memorial intersection

Sprints to Blair and jog back

Winner: x3 coupon curls 

Loser: x10 burpees

All others: x7 coupon curls 

Repeato x3 subbing in some OHP’s and burpees as YHC saw fit.

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking the good Lord for the physical ability to get up and out, men of F3, accountability, and that we may have an impact on our families, communities and workplaces.

MOLESKIN:
YHC had a brilliant idea last night.  How would Murder Bunnies work on the People’s Hill (so named until we get a better nickname)?  Well, this morning the PAX found out (I also found out who reads the preblasts).  Tclaps to Teasip who correctly guessed why we were heading to the hill with coupons.  I know, tough one to figure out.  YHC quickly began to feel the love from the PAX with all the grumbles that followed the revelation.  However, several PAX commented that the MB’s up the hill weren’t that bad and in fact, the block helped pull them up.  This was not repeated going up the second time!  However, this stimulated the workout sadist in me and who knows what I will brew up to top it.  The Jacob’s Ladder further ingratiated YHC with the PAX as several commented that YHC was putting them through the Cusak hell to prepare for his trip to GrowRuck Alamo.  YHC responded by inviting the PAX to join!  A few sarcastic comments were uttered with the announcement of sprints up Lindsley insulting YHC’s ability to judge distance because of one small miscalculation when we completed our inaugural run up that hill.  Again, I will remember this in the future to really inspire the PAX.  With each sprint, the winner was rewarded with fewer reps and the loser paid a penalty, but was allowed to start the next sprint off the “Ladies Tee” aka head start.

ANNOUNCEMENTS:

1) F3 Golf

2) CSAUP – 4x4x24 in February

3) Patriot Run “Run Ranger Run” in February – get signed up!

4) Q source lunch today – Ozonas @ 11:30am

5) TID 18k – March

6) Grow Ruck San Antonio – April — COMMIT!

7) PEP clothes donation – BRING  TO JAN 30th WORKOUT