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Monday at Germany

Date – 1/25/2021
Weather – 68 degrees, windy, and poured down rain. The definition of The Gloom!

Count-off & Name-O-Rama:
PAX –  Dfib, Cougar Bait, Bleep, Slushii, & Sound Machine
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
20x SSH
15x IST
10x Veggie Pickers

The Thang:
Mosey 1x lap around the track
At the wall/bench:
12x Erkins
12x Prisoner Squats
12x Step Ups
12x Derkins
 
Ran half lap
Sprinted across muddy field back to wall/bench
Another round of 12 minus the step-ups
 
Mosey to Tennis courts
 
Partnered up for B.O.M.B.S.
  50x Burpees
100x Overhead Claps
150x Merkins
200x Big Boi Sit-ups
250x Squats
 
Finished up with a few minutes of Mary. 20x LBC’s and I let Slushii give us some J-lo’s to finish it.
 
Circle of Trust (CoT):

YHC prayed us out

Playlist:
None today

Moleskin:
Pretty normal day for the most part, I hear Dfib comment on the lap that we’d already done more running than he expected. Then the rain started and while it was fairly steady it wasn’t too bad until the Big Boi Sit-ups. Not only was there water standing on the tennis court by that time it start coming down in buckets. Everyone seemed to have a good time and I heard Slushii report he got 3mi. I got 2.72 so a pretty good day. 

Announcements:
A lot!

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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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Backblast – January 14th, 2021 – Glencoe Park

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh Ant Man Bleep Big Tex Broadway Joe sound machine
Slushii
QIC: Agnes

AO: Glencoe Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH – 20
IST – 20
Veggie pickers – 15
Baby arm circles – 10 (front)+ 10 (back
Indian Run – 2 laps

Mosey with coupon to field

THA THANG:
Murder bunny across the field – sprint back and forth (can’t forget the coupon!) … murder bunny back

Coupon Carry/Mosey across the field, switching shoulders

Partner up (200 reps – 100 each alternating exercise with partner)
Bicep curls
Overhead shoulder presses

Coupon carry/mosey repeato

MARY:
WW1 x 12 double count cadence
Flutter kicks – 18 double count cadence
Dracula – 8 OYO
JLo – 16 cadence
American hammer – 12 double count cadence
Outlaws – 10 each way
Plank x 60 seconds

Burpee x 10 OYO to close out

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Morning started off cold but warmed up fast with the Native American run, which YHC was quickly reminded this isn’t KTT by other PAX (we may have run a mile today). YHC woke up at 3:00 AM and couldn’t fall back asleep so the ideas were flowing to get a little bit of cardio and some good coupon work in. Felt good to do Murder Bunnies again, but probably won’t feel good later.

ANNOUNCEMENTS:
1. INSERT
2. INSERT1 – Next Wednesday 1/20business casual/professional/interview clothing donations to splash
2- 4x4x24 CSAUP Feb 5-6 starting at 1900
3- TID 18k March 6 at 0700
4 – Grow Ruck April 8-10 in the land of Gregg Popovich
5- F3 golf

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Glencoe “Name that artist”

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sound Machine, Aaarrrggghhh, Special Sauce, Gambler, Rump Roast
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 12 IC

Hillbillies x 12 IC

Cotton Pickers x 12 IC

THA THANG:
Mosey to tennis courts with block. Perform burpess until on of the PAX correctly names the artist of the song playing. 

The following exercises were unlocked once the PAX named the artist:

Song 1) 50 Merkins, 100 Squats, 150 LBCs
Song 2) JLo and Squat Jumps (7’s)
Song 3) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 4) Paint the lines forwards, Paint the line backwards
Song 5) Suicide – long to short, short to long – plank when finish
Song 6) 100 chest presses and 50 tricep presses (all with coupon)
Song 7) Sprints
Song 8) 25 shoulder press, 50 squats, 75 curls (all with coupon)
Song 9) bear crawl court 1, crawl bear court 2, crab walk court 2, lunge walk court 1 (10merkins at the end of each court)
Song 10) PAX 1 – 2 laps around tennis courts, PAX 2 – hold plank with block on back, flapjack
Song 11) Freddie Mercury with blocks x 25, 50 squats, 75 curls (all with coupon)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Thankful for each man present and wisdom to make decisions going forward while fighting COVID and leading our family, community, state, and nation. 

MOLESKIN:
YHC and Rump Roast pulled up to Glencoe to find only Sound Machine waiting in the gloom around 0525. Normally there is a larger crowd but that could be when YHC arrives its 0529. A few others showed up and we got right into warmups. YHC underestimated the time it would take to perform exercises and some of the exercises were not completed to full before the song ended. There were few burpees but not the amount YHC was hoping for when “naming that artist”. Next time YHC will have to choose more curveballs. There were two curveballs (What is Love – Haddaway and Animals – Nickelback) which took the PAX an extra minute to figure out. #Coffeeteria talk went many ways (in which YHC thinks it should). Some can be discussed and some cannot. We all learned about Oatmeals passion for pastries this morning as YHC announced he was heading to get some after the workout. The favorite pasty by Oatmeal (YHC agrees) is the Kouign-amann which is also now referred to as the “Cougar Mom”. 

ANNOUNCEMENTS:
1. CSAUP – 4x4x24 in February 
2. Patriot run (see Rump)

3. Splash PEP clothes donations

4. Swiper VQ at the Harbor tomorrow 

5. F3 Golf 

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Lindsley Park Warriors Only Friday

Date: 1/15/21


PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta
QIC: Dirtbag (disclaimer given
AO: Lindsley Park

WARM-O-RAMA:
Big lap around park
SSH – 15
Windmills – 10
Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)

THA THANG:

Round 1

Coupon Curls x12
Coupon Upright row x12
Coupon Squats x15
Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work

Round 2
Coupon Curls hold in position half way then full curl x 20
Coupon Upright row hold at top x 13
Coupon Squats hold at bottom x 15
Big lap – makeup burpees


Round 3
Benches box jumps x12
Irkins x 13
Jump squats x12
Dirkins x10
Big lap – makeup burpees


Round 4
Coupon Curls x 15
Rapid bench press in cadence x 20
Grave diggers x 12 (need to work on cadence)
Big lap – makeup burpees


Round 5
Rapid bench press x 20
Squats and overhead press x 12 OYO
Skull crushers x 12 OYO
Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably 
Big lap – makeup burpees


Round 6
Sprint on Santa Monica road to trail and back 
Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)

MOLESKIN:

A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all. 

We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time. 

Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. 
T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).

ANNOUNCEMENTS:

  1. Next Wednesday 1/20business casual/professional/interview clothing donations to splash
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
  3. Texas Independence Day 18k March 6 at 0700
  4. Grow Ruck April 8-10, bring the Dallas wave
  5. F3 golf
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BAMA Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Armpit, Avril, Classified, F150, Gambler, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip

AO: INSERT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x52, IST x12, Hillbilly x12 (52-24 final score in the Natty), then a warm up lap

THA THANG:
Mosey over to the football field with coupons. As YHC mentioned, you have to pick your poison when playing Alabama, but it is “suicide” to leave Devonta Smith uncovered.

Thus, we did some coupon suicides. Run to the first light pole, come back and do 3 reps, then run to the next light pole and back and do 6 reps. Continuing until you get to the other goal line and back to do 12 reps (for the 12 catches Devonta had in the Natty)

Bicep Curls
All the way down Squats while holding coupons
Manmakers
Abs (curls while holding the coupon)

Since Bama when through the ringer of an all-SEC schedule (some say the toughest ever and the best final AP poll #4 team in human history) we did an OH press Ring of Fire to 55 (closest full round to 52)

MARY:
Rugby Situps x12, Rosalita x12, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC checked Band while clearing the mechanism in the AM and saw that Alright Alright became a father and thus was disappointed he was not there to post in the gloom. Special Sauce and several other PAX agreed and questioned Alright Alright’s commitment. 

YHC announced in the preblast that the beatdown would be Natty themed and the PAX realized once we passed 20 on the SSH that we would probably be going to 52 for Bama. YHC didn’t even have to point out the obvious that Ohio St lost by the exact same score as A&M and they didn’t even have to deal with a fully armed and operational Alabama offense like the Aggies did.

Several choice words from Rump (even said them via proxy through Sauce) during the suicides. Special Sauce also mentioned that Devonta Smith only played a half, so shouldn’t the suicides only be half of the workout, but YHC did not oblige. 

During the ring of fire, several eyerolls ensued from the PAX when YHC mentioned the toughness of an all-SEC schedule and how the Big 12 played defense now (from the flag bearers Oatmeal and Classified) and then some ACC comments too from Slushii.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5
2. TID 18k March 6 at 0700
3. GROWRUCK April 8-10 in SA

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2021 Oatmeal Birthday Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,

QIC: Oatmeal

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 45 IC

THA THANG:

Mosey to stairs on west side of track

Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m

Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)

1x 400m

Did first set of half squats and then ran.  Finished other 30 squats after run.  Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.

Burpees x22
+1 to grow on

 CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come.  Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable.  Prayers for ArightAlright and the M as they welcome Baby AA into the world!

MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco.  Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc).  Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one).  Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday!  All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week.  YHC reminded them the mileage is necessary as we approach 4x4x24!  Normal west siders were conspicuously absent this morning.  Slushii at least texted me this am and I assume Bleep was out because his driver was on gone.  Missed you boys! 

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Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

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Friday Fun at the Harbor

#Backblast – 01/08/2021

COUNT OFF & NAME-O-RAMA
PAX: Sound Machine, Big Tex, Ant Man, F150
QIC: Stingray

WARM-O-RAMA

SSH x 15
Cotton Pickers x 10
IST x 10

THA THANG
Mosey to parking lot entrance

Merkin Escalator – 10x merkins at one entrance; run to the other entrance; 9x merkins… Repeato until 0x merkins

Mosey to the White Rock Trail hill

Jacob’s Ladder – Run Backwards up, 6 diamond merkins, Run down, 1 gorilla squat… Repeato until…. 1 diamond merkin…. 6 jumping bean squats

Mosey to LHHS Tennis Courts

Modified CATS
20x Carolina dry docks at one corner
Bear Crawl length of one full court to second corner
20x American Hammers at second corner
Mosey length of two full courts to third corner
20x T-Merkins at third corner
Bear Crawl length of one full court to fourth corner
20x Squats

Repeato for a Round of 19

Mosey to practice football field
Stingray Sling – PAX alternates throwing/punting football as far as they can; while the ball is in the air, PAX sprints toward the ball; once it lands, PAX lunge walks to where the ball landed; first PAX to get the ball throws it next

Mosey back to parking lot

MARY: 20x LBCs

MOLESKIN: Despite the chilly breeze, the PAX came ready to work. Good group w/ comparable fitness levels that kept everyone in the same group for the most part. As promised by YHC in the #preblast, the Stingray Sling provided some fun and smiles.

CIRCLE OF TRUST/BOM: Completed – YHC prayed us out

ANNOUNCEMENTS:
1. CSAUP
2. 18K

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Burleson Park – Let’s have FUN

COUNT-OFF & NAME-O-RAMA:
PAX: Broadway Joe, Bleep, DFib, Rump Roast, Sound Machine, Big Tex
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

THA THANG:
NA run on street around Burleson 

Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s

Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL! 

MARY:
Hunt for Big Tex’s key

CIRCLE OF TRUST/BOM:
Thankful for each man and others that were not in attendance 

MOLESKIN:
YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups. 

ANNOUNCEMENTS:
1. TRAIN FOR CSAUP
2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)