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#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.

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Games with Icebox

Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”

After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage

The thang:

Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned

Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:

Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others

Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those

A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT

Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615

https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw

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Oatmeal’s Birthday Beatdown – 1/11/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 44IC

IST x15IC

Cotton Pickers x 10IC

THA THANG:
Mosey to parking garage:

11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4

Obama (44th president)
– Duck walk x4, jump squat

– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair

– Peter Parker x4, merkin

Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30

Mary

Ring of Fire:

Heals to heaven x 44

Rosalita x 44

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage.  To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps.  However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began.  As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car!  Fortunately, she braked and I narrowly avoided becoming her new hood ornament.  Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me!  The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.