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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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Harbur 5/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, F-150, Jobu, Oompa Loompa, Slippy, Stingray
QIC: Sally

AO: The Harbur
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10

THA THANG:
Lots of pearls-O-A-S

Run down Church, stop at.. that church

Chase Dora
P1 start lunging toward the end of the parking lot and back
P2 50 “jump ropes”; run to your partner when done and switch
Modify to P1 bear crawl 2/3 the way through

Keep running down Church to the bottom of the hill
Some flutter kicks I think

Dora #2
P1 run halfway down the street and back
P2 100 merkins, 150 squats, 200 SSH’s

I believe some mountain climbers and plank jacks

More PoaS back to the tennis courts by the track w rugby situps

Suicide long to short, all 4 courts 
got about halfway done, did some Wilt Chamberlains
Headed back to the AO start

MARY:
Called upon Slippy and Draper to count a couple exercises, they chose V-ups and big-boy sit ups respectively

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
fun day today. lots of running. we discussed prime numbers, making up workouts as you go, and probably went about 45 seconds overtime. Topped it off by laughing that the picture is probably one of the only ones recently where PAX are all smiling.

ANNOUNCEMENTS:
Alcohol tonight at Slushii’s, carry the load, yoga (Jobu demonstrated a nice tree pose), and flags for fallen vets

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Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

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Dual QOTY for Retail Therapy

Hey Dirtbag hold my beer real quick…

Special Sauce Trash Panda Stingray Stingray Meatball Slushii Rump Roast Draper sound machine DFib Jobu Sex Panther Bleep Phelps (Tim) Noah “Don’t Call me Baby Shark” Phelps, Shifty McCoy, and Sally joined AlrightAlright and YHC for the first ever Dual QOTY beatdown

Warmup:
SSH, ISTs, Veggie Pickers

The Thang (alternating Q’s with every other song)
AlrightAlright took us up to rock out with our Camp Gladiator friends to flex our muscles and intimidate them with our EDM beats

Then I ran us to one of the parking decks and stopped us on an incline for some Mary to work on the lower core

AlrightAlright made us do some spider man push ups and and mountain climbers…Draper and other PAX showed some genuine concern about “just” holding a plank for a bit and were disappointed that planking was the exercise we were doing

OG Icebox Alert!
Listening to Baby Shark, SSH with burpees every time they said “Shark” (basically two minutes of burpees)

AlrightAlright ran us up to the top of the parking deck and had us doing bear crawl suicides

Because YHC is a sadist we followed that up with a few minutes of Arms by Mrs Icebox

AlrightAlright wasn’t done bear crawling so we had to bear crawl down a flight of stairs and followed that up with some irkins

YHC then went for a mosey to a different parking deck and was disappointed in the lack of hustle by the PAX so started to burpee, even more confusion by the PAX as I’ve never instituted the burpee rule during a Q which led to 21 burpees once the 6 was in (would’ve been 40 if AlrightAlright had been doing the burpees)

AlrightAlright took a page of of the DJ Icebox instruction manual and had us mosey to a big stairwell for Mony Mony dips (listening to Billy Idol’s Mony Mony, hold a back plank and do a dip every time they say “Mony”)…Jobu asked how many that was and I promised I’d do a real OG workout where I count out the number of reps for each song

AlrightAlright then took us back where we started to roll around and do merkins on ant hills (clearly his tolerance for ant bites is greater than his disdain for doing core exercises on concrete)

Someone must have said something because AlrightAlright used some words my playlist wasn’t allowed to use and made us run around Starbucks, taunting us with what we could be doing instead of working out

YHC then rocked out with 4 more minutes of Mary on the ant hills since we were already contaminated

Announcements:

Draper is kicking us off of Band 6/1 so Teasip doesnt have to repost my backblasts on the website

2.0 workout 5-8, bring the kiddos out and give the M’s a break on Mother’s Day weekend!

Carry the Load

F3 Golf

Growruck Infinity

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El Beatdowno de Cinco De Mayo

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Slushii, Bleep, Sweet Baby, Gambler, Phelps, Rump Roast, Supercuts

QIC: Oatmeal

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slaughter Starter (courtesy of AA) – 20 burpees

+5 more burpees for Supercuts tardiness

IST x10 IC

SSH x 10 IC

Windmill x 10 IC

THA THANG:

Striders across field and back

Bear-crawl Bataan across field.  The Six bear crawls to the front, performs five merkins, five squats and holds Al Gore until passed by next PAX.

Mosey to the north end of Turtle Creek and partner up to commence a Dora in celebration of Cinco de Mayo:

 

M – Merkins x100

A – American Hammers x150

Y – Yeah thrusts x200

O – Overhead claps x250

Mosey to the bleachers for mucho ejercicios

Chesto:

Merkins x10

Werkins x10

Diamond merkins x10

Irkins x10

Derkins

Legos (Piernas):

Squat x10

Lunge x10 SC

Mexican jumping squat x10

Bonnie Blairs x10 SC

Clay Makers x10 SC

Abos (Estomago):

Rosalita x10

Flutter kicks x10

Heels to heaven x10

Low dolly x10

LBC 10

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and implored the men to seek out another man of similar age, values, stage of life and connect. Shield Lock groups are there to increase accountability and discuss real issues that we face as men. YHC has formed a Shield Lock with F150, Phelps and DFib and will report progress as we develop deeper relationships and get into meatier issues (

MOLESKIN:

AA’s Slaughter Starter was not a crowd favorite as YHC asked him to take over the warm up so I could quickly grab my weight vest after being shame goaded into it by Slippy & AA.  Slippy wowed the crowd by announcing he was wearing 50lbs in his vest to start the workout, however I think he quickly reassessed once we started the workout.  Mumblechatter was varied throughout.  Rump Roast accused YHC of not knowing what he was doing during the “mucho” exercises, but as I recall I was spent at this point.  

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout: May 8 @ 0900
  • McKinney workout May 8 @ 0700 
  • F3 Golf
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Hahbah 4/30/21

#backblast Hahbah Friday 4/30/21
 

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Bleep, DFib, Jobu, PowPow, Rump Roast, Silent Bob, Slippy, Slushii, Stingray, Trash Panda
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16
IST x 15

THA THANG:
Mosey to parking lot behind playground.

Dora w/ P1 running a lap around the parking lot, P2 completing exercises.
50 Parker Peters double-count
100 Bonnie Blairs single-count

Indian run on trail to playground at backside of park.

Lazy Dora w/ P1 completing 12 dips and 12 box jumps, P2 doing Mary.
3 rounds.
Mary for 1st round was flutters, 2nd round reverse crunches, 3rd low Dollies

Mosey to NE corner of park, corner of Fieldcrest and Church.

Partner up, Vacuum Cleaner x 2 (each PAX) across the street and back. Keep that core tight!

Mosey back to tennis courts.

Painting Noah’s Ark – split up into 4 groups, each group completes 4 animal crawl paint the lines in a rotating fashion. Like 4 corners but with paint the lines.
Bear Crawl, Crab Walk, Duck Walk, and Frog Hop

Some 8-count bodybuilders, mountain climbers, & other interspersed.

MARY:
Throughout.

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Good time today. Thanks to all the PAX for showing out and welcoming YHC back to Q’ing.

H/t to Jobu for bringing the Chicken Alfredo, all PAX carb-loaded up 5 minutes before kickoff. This gave many of the PAX incredible energy and strength. Supermen out there. And only one chunder.. YHC will let you guess who.

Trash Panda was unfortunately a couple minutes late, incurring 20 penalty burpees. Meanwhile, the rest of the PAX did flutter kicks. This brought loads of mumblechatter.

Rump Roast brought an upbeat positive attitude today, even thanking the Q for pushing his limits instead of cursing him. A shocking change of heart.. will it last?!

Silent Bob was happy to “see the other side of the park.” Not necessary to get a good workout to leave the immediate AO, but definitely can be a good change of pace :).

Rain mostly held off. Prayed to get better and use our gifts for good.

Everyone stayed after for some 2nd F. The glue, baby!

Happy Friday.

ANNOUNCEMENTS:
1. AA’s bday party this weekend
2. McKinney Launch
3. Carry the Load Memorial Day
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Up and Down the Parking Deck

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Alright Alright, Big Tex, Classified,  Lil Smokey, Oatmeal, Rump Roast, Silent Bob, Slippy, Slushii, Sound Machine, Special Sauce, Supercuts, Sweet Baby
QIC: Teasip

AO: Burleson #2CT
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
SSH x20
Hillbillies x15
IST x15
T merkins x15

Merkins were changed to T merkins by request of some of the PAX and it spelled out what many PAX were thinking when we began Tha Thang

THA THANG:
Mosey to the parking garage for Parking Garage Suicide. Run up and back each ramp, with a burpee at the top and bottom of each ramp.

Quick Mary for some recovery, then bear crawl up the entire parking deck. Mosey back to the park for a couple of burpees before time.

MARY:
LBC x15, J Los x10 (for the West Side)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was very torn on what to do for his first SCT posting and Q, and after some discussion with other PAX, YHC decided to go back to the TID crowd pleaser of a parking deck suicide with some bear crawling (which was promised in the preblast, not beers. Reading is tough eh Special Sauce?)

The PAX enjoyed the spelling of the warmup exercises, but did not enjoy the next phase. Several PAX jokingly asked if we were doing the TID suicide again and when YHC informed them that yes, we were, quite a few four letter words similar to the word spelled by the warmups were uttered. It’s always a crowd pleaser. YHC even got an “EAD” from Rump, which YHC thinks is at the top of the Rump scale, above the F bombs.

The bear crawling was also a crowd pleaser, but everyone finished in time to mosey back to the park. We took the poop stairs back which led several jokes of bear crawling, crawl bearing, crab walking, and walk crabbing those stairs, so now YHC has ideas for his next 2CT Q.

Some good 2ndF after the beatdown as Slippy humble bragged about being an Hawaii expert and gave YHC his recommendations. Some Band discussion about the length of running during the workout, with some apps showing about 1.5 and Alright Alright’s showing over 3. We agreed it was closer to 1.5 

ANNOUNCEMENTS:
1. Launch of the Shops at Park Lane  AO on Tuesday, April 27
2. Launch of McKinney workout on Saturday, May 1
3. Carry the Load from Noon on Sunday, May 30-Noon on Monday, May 31 (Memorial Day)
4. 2.0 Workout on Saturday, May 8 at 0900 at Burleson

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43 STRATEGERY

COUNT-OFF & NAME-O-RAMA:
PAX: Silent Bob, Agnes, Classified, Slushii, Slippy, Lil Smokey and Lifeboat
QIC: Gold Digger

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Announced and Acknowledged by all.

WARM-O-RAMA:
In Cadence… SSH x15, IST x15

THA THANG:
Mosey to the George W. Bush Presidential Center (GWBPC) from Burleson Park. There, in the parking lot, we began the first of many 43 Strategery workouts. 

The PAX was instructed to do to following:

3 Rounds: 43 Squats > Run 43yds > 43 American Hammers, repeat…

3 Rounds: 43 Lunges (Double Count) > Run 43 yds > 43 LBCs,  repeat…

3 Rounds: 43 Good Mornings > Run 43 yds > 43 Mountain Climbers

We made it through 1 round of the last group of exercises before moseying back to Burleson for Mary.

MARY:
Circled up and went around doing 43 reps (single count oyo) of everyone’s exercise choice. YHC began with Freddie Mercury’s, followed by Agnes’ Penguin  Crunches, followed by Lifeboat’s Bear Crawls twice in a circle, followed by Slippy’s Frog Crunches, followed by  Lil Smokie’s Supermans, followed by, last but not least, Classified’s JLo’s.

CIRCLE OF TRUST/BOM:
YHC prayed us out, giving particular thanks to the men of F3, our community and the freedoms we enjoy in this country.

MOLESKIN:
YHC dressed up for the occasion, in my best early 2000s presidential running gear. The plan was to do the workout in the GWBPC field, but multiple security guards, all of which were packing heat, deterred us. During the workout, GWBPC employees kept driving around the parking lot, backing into parking spots etc. I particularly appreciated the person driving a blacked out late 90s model Lincoln Town Car. Such a great automobile!

As always, I am nervous to Q and always feel that my workouts aren’t that great. I felt much more confident when Agnes looked over mid-workout to drop an “FU Gold Digger” in Rump’s voice. Arguably one of my favorite things in life is hearing Rump getting pissed at everything around him, even when he’s not physically present. Thanks Agnes. I am particularly proud of Lil Smokie for crawling out of the fart sack to post. Keep it up Braaa. Lifeboat left to go back to ATL. Come back soon! Silent Bob was silent, Slippy was stealthy,  Classified was sweaty Slushii’s calves were, well… sexy.

ANNOUNCEMENTS:
1. GrowRuck 2022, 2023, 2024, 2025 infinity…

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Post GrowRuck Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Dfib, Pow Pow, Sound Machine, Stingray, Phelps, Big Tex, Slushii, Silent Bob, Icebox, Cash (Pax from Katy), Scott Friend (FNG), Tyler Zoz (FNG)
QIC: Jobu, Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x20; Pickers. x.20

THA THANG:
Group 1: Carry Coupons around outer loop 2.5 laps in 20 min. Penalty burpees for not finishing.

Group 2: Split into groups of 4. Starting at home plate each group must have one person performing lunges with sandbag while the rest of the pax bear crawling alongside. Group must go all the way around the entire field and stop at every light post and perform 100 merkins as a group. Once back at home plate group must perform 200 dive bombers. The sandbags were not aloud to touch the ground at any point in the workout.

MARY:
Penalty burpees x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was ready to exchange his Q for another day because of his recovery from Growruck. Oatmeal talked him into co-Qing so we could share the lessons we learned with the group. Most of the complaining came from the soreness of the Pax who attended GrowRuck 2 days before. 

ANNOUNCEMENTS:
1. All future GrowRuck events

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A Fun Track Lap at The Harbah

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, F-150, Gold Digger, Gusher, Icebox, Jobu, Meatball, Mr. Mom, Phelps, Silent Bob, Slippy, Stingray
QIC: Teasip

AO: The Harbah!
F3 DISCLAIMER & WELCOME: Given with the COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbillies x15

THA THANG:
Mosey to the football field for 11’s with Merkins (start at 10, go down to 1) then run across the field for Squats (start at 1, go up to 10). Go until 10 Merkins and 1 Squat.

Headed over to the bleachers for 5 rounds of running up and down bleachers (3 were normal, 2 were bunny hop up and run down).

Do two rounds of 10 Irkins, 10 Dips, 10 Dirkins, and 10 Step-ups (each leg)

Do a lap around the track: Shuffled the curves, ran backwards down one straightaway, and burpee broad jump the other straight away. Mary after.

Mosey back to the park for 12 Dry Docks

MARY:
LBCx x17, Rosalita x17, Rugby Sit-ups x17 (OYO), Yeah Thrusts x17

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC journeyed over to the Harbah this AM to see how they live it up there. Solid turnout including Mr. Mom from McKinney (major T-claps!) and Phelps continued his perfect attendance. Name change to Iron Horse or Ironman perhaps?

Icebox and Meatball had their own #jeepmafia, but Dirtbag apparently didn’t give enough hard consideration last night as he was notably absent.

The burpee broad jumps were quite the crowd pleaser. Icebox did his best to encourage the PAX to work smarter, not harder by bringing their feet up to their hands to complete each burpee to give them an extra 6 feet (or 4 feet in Big Tex’s case) between broad jumps.

YHC is looking forward to coming back out to the Harbah again.

No Ultra sightings, so the under of 2.5 is looking like a solid bet unless he pulls his own Phelps and shows up the rest of this week

ANNOUNCEMENTS:
1. Grow Ruck this weekend! Can still sign up, but probably won’t get a shirt
2. 2ndF event this Saturday at Vector Brewing. M’s, 2.0’s and pets welcome!
3. F3 Golf