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Dropping LBs at Germany

COUNT-OFF & NAME-O-RAMA:
PAX: Cougar Bait, D-Fib, Pop Up (Willy Loman from Bellevue), Rump Roast, Slushii, Sound Machine
QIC: Teasip

AO: Germany
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Pickers x10

THA THANG:
Split into 3 groups. Group 1 does 5 pull ups, then goes to relieve group 2 who is doing AMRAP Squats. Group 2 then relieves group 3 who is doing AMRAP Rugby sit ups, and group 3 goes to do pull ups. 3 rounds.

Mosey to the track and do a lap. Dirty McDeuce (3 rounds of 12 reps of the following: Irkins, Step Ups, Derkins, Dips) with running across the football field and back in between each set. 

Do an LB’s lap: Lunge walk 100 M, Backwards Run 100M, Bear Crawl 100M, Burpee Broad Jump 100M

Mosey to the tennis court for Bolt 45’s, then some Mary

MARY:
LBC x20, Low Dolly x15, Flutter kicks x10, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went across the tracks to the West Side to Q at Germany and complete the first part of his #icicle. The first guy to show up was Pop Up, who got the name in St. Louis since he said he liked to read and the PAX assumed he read pop up books. Loved having him. Lives in Bellevue, but is here now with his wife since they had a kid a few months ago, her family lives here, and he can work remotely. Will be curious to see if it takes others (*cough* Ultra *cough*) three months to post after having a baby.

No Bleep this morning, which Slushii mentioned his text to Bleep in the morning was green and not iMessage blue so maybe his phone didn’t charge? Slushii debated knocking on his door, but decided not to. Rump was kind enough to keep the caravan going by letting Slushii still chauffeur him to the workout this morning.

YHC has decided that Sex Panther meant he would skip 200 workouts instead of attend 200 when he posted his goal of 200 for the year, so he is on a good pace for that.

Had some airplane talk during the warmup, including Sound Machine recounting a flight where he was asked to grab a ladies leg if the plane were to crash, and Rump remembering a time when a fellow passenger got a garbage bag for a barf bag. Otherwise, not a lot of mumblechatter during the workout, though got a few choice words from Rump doing the last part of the McDeuce and during the LBs lap.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6
2. Grow Ruck in April

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Burleson 12/24/2020 “4 guys and 2 cars”

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

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of

WARM-O-RAMA:
SSH x 20

Windmill x 10

THA THANG:
Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)

Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)

MARY:
Completed during workout

CIRCLE OF TRUST/BOM:
Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group

MOLESKIN:
Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men! 

ANNOUNCEMENTS:
1. F3 golf
2. NYE workout that is a mystery 

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Coffee Run!

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Bleep, Slushii, Big Tex, Agnes, TikTok, sound machine, Rump Roast
QIC: DFIB

AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC forgot but Slussii saved the day!

WARM-O-RAMA:
SSH, Hillbillies, ISTs, Tempo Merkins (X13 each except X10 Tempo Merkins) all in Cadence 
Run short lap and end inside the Tennis Courts

THA THANG:
J – Jingle Balls (yes it’s on the Exicon Bleep I didn’t make it up!) X10 In Cadence
A – Agassi’s X2 – Short to Long, Long to Short
V – V-Up Roll Ups X15 OYO
A – Agassi’s X1 Long to Short but run backwards on the return to home

Coffee tends to pass through you, so had to get it out with Mexican Jumping Beans – X15 OYO

Native American Run to the bottom of Caruth Hall outdoor amphitheater.
C – Catalina Wine Mixers X10 in Cadence
U – Up Downs X10 (some mummblechatter here on reliving glory days)
P – Pamela Anderson’s X10 OYO (Burpee with Nippler on the pushup)
O – Outlaws X15 in Cadence
F – Flutter Kicks X15 in Cadence
J – Jump ups (to the top of the amphitheater)
O – Obama’s (to the bottom of the amphitheater – did 16 Merkins as part of it)
E – Everest (back to the top – Lunge up step with a squat every step)

Had to empty the chamber pot with Mountain Man Poopers – X15 in Cadence
Native American Run back to Burleson, but lost a member, so everyone had to pick up the 6. Leave no man behind!

MARY:
Rosalita’s X15, Box Cutters X15, J-Lo’s X10; Freddie Mercuries X15 and Marge/Homers X15 all in cadence

CIRCLE OF TRUST/BOM:
We welcomed back Cotter (TIKTOK), YHC prayed us out.

MOLESKIN:
YHC stopped by Starbucks on way in served it post beat down. YHC has been getting shade all week from Oatmeal about our slow start last Thursday and wondering if we were just going to mosey to Starbucks today and make it an F2 event – Hence today’s theme. The post beat-down Coffeeteria turned into a 30 minute F2 event with 7 of the PAX not only welcoming Big Tex as an official Westsider #westside but also intently listening to sound machine impart his wisdom to the PAX. Lot’s of fun today and the camaraderie is very strong in this group. Thanks men for the hard effort today!

ANNOUNCEMENTS:
F2 Event Sunday at 1pm Glencoe Park – wear your gear!; PowPow’s F3 food drive – get Germany AO credit; Potential NYD at midnight Ruck.

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Q of the Year Semifinal 1 – Old Fashioned Cage Match

AlrightAlright Aaarrrggghhh sound machine Meatball Oatmeal PowPow Rump Roast Slushii Special Sauce Stingray joined Teasip and YHC for the QOTY Semi Final Cage Match

Teasips’s Beatdown:
One PAX carries a coupon around tennis courts

WDW
WW1
Elvis meets Forrest

Carolina Dry Docks, then suicide
E2K, then suicide
Newton’s Cradle, then suicide

Mac Tar Jie’s
Alabama Ass Kickers
Not so lazy boys
ISW
All in

YHC’s Beatdown:
Suicide long to short – suicide short to long
Bear crawl court one, 10 merkins
Crawl bear back, 10 mountain climbers
5 burpees, run down and back, 5 burpees
Mrs Icebox Arms – 2 min
Suicide short to long, long to short
Crab walk forward court one, 10 Freddy Mercury’s
Crab walk backward back, 10 flutter kicks
Pilate Plank Routine – 2 min

If there was mumble chatter I didn’t hear much of it as the socially distant lineup along the tennis courts didn’t allow for a lot of interaction among the PAX

Stingray fulfilled his prophecy of showing up late and having to do penalty burpees and t claps to Rump Roast for doing them with him when no one else did

AlrightAlright figured that the Beatdown was going to be mild and decided to wear his ruck vest during the whole thing, and on top of that called out the PAX on the crab walks for being slow (someone is still getting over his #upsetalert vs Teasip last week).

Apologies for needing to b line it out as soon as the clock struck 0615 but the Jeep was about to turn into a pumpkin and I had 10 minutes to get home before the M changed the locks on me!

YHC is humbled to make it to the finals and look forward to an all-timer against either Special Sauce or Coach K, let’s all find the motivation to fight the fart sack and deal with some colder temps, I can guarantee that the Q’s this week will get us up and moving quickly!

Reminder: see PowPow’s post on the food drive, if able try to find a way to contribute to those less fortunate

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Burleson – 12/10/2020

AO – Burleson
QIC – YHC and Sex Panther
PAX – Big Tex Ant Man sound machine DFib Aaarrrggghhh Rump Roast

Warm-O-Rama
SSH x 20
IST x 15
Hillbillies x 10
Side lunge stretch x 5
Veggie pickers x 10
WindMill x 10

Tha Thang
Mosey to Tennis Courts – paint the lines, wall squats, wall merkins
Mosey to baseball field – bear crawl around bases with merkins at each base increasing by 5 (start with 5 at 1st base). Railroad plank around baseline
Mosey to outfield – sprint races with partner x 10ish
Mosey to tennis courts – suicide (long to short – every line). Figure 8 DORA (50 burpees, 100 merkins, 150 LBC’s)

MARY
Completed during Tha Thang

CoT
Sex Panther prayed us out

Moleskin
YHC was glad to have a Co-Q today after last nights 2nd F event. First time I have been to a bar in a very long time. Before I knew it 11pm had come and I was wayyyy over my bedtime. Great time at the event though – thanks Chairman Mao for setting it up! Oatmeal joined us as the solo #KTT participant for our workout and the ran back to the launch spot for #KTT. Enjoyed the push and motivation this morning from the PAX. sound machine had a #micdrop moment at the end of time but YHC can’t remember exactly what was said – need fellow PAX memory.

Announcements
1. F3 10yr pushed to October 2021
2. QOTY workouts on M, T, and W next week
3. Look for upcoming announcement for New Year’s Day launch

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Turkey Bowl and a Beatdown

PAX: Classified, Dirtbag, Ina, Rump Roast, Shifty McCoy, Siesta, Sound Machine, Splash, Whoops
Q: Alright Alright

Warmorama:
Side Straddle Hops x10

Tha Thang:
Mosey
Imperial Storm Troopers x10
Mosey
Merkins x10
Mosey
Side Straddle Hops at Stop Light
Mosey to Christmas Tree at Snider Plaza
Irkins x10
Derkins x5
Dips/Irkins ring around the rosey (alternate dips and Irkins while PAX take turns running a lap around the Christmas tree, exercise is finished when each PAX has run a lap)
More moseying
More side straddle hops
More moseying
Reverse Lunges x16
Mosey
Crawl Bear up library stairs
Bear Crawl down library stairs – the overall grade for the PAX on this was N for Needs Improvement. Guess we’ll have to practice it….
Mosey to benches by Hot Box
Dirty McDeuce (3 rounds of 4 exercises with 12 reps in each round): Box Jumps, Dips, Australian Mountain Climbers, Heels to Heaven
Mosey to Burleson Soft Top
Rugby Sit Ups x15

Ultimate Football:
Rump Roast and Ina were named Captains as the only members of the group that didn’t modify the crawl bears and bear crawls (YHC excluded because… all together now: if you can’t do it don’t Q it).

Team Meat:
Classified, Sound Machine, Splash, Shifty

Team Math:
AA, Dirtbag, Siesta, Whoops

We played for 20 minutes and Team Math came out on top: 4-2. We all agreed that it was spectacular cardio and should be done again soon.

Over the course of the workout we covered about 2.5 miles.

 

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Turkey Hunting for T-day

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Classified, Gambler, Icebox, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce 
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x20, Vegetable Picker x10

THA THANG:
Mosey to the field to start the Thanksgiving festivities. Had to start by finding and killing a turkey.

Searched for turkey tracks with Lieutenant Dans out to midfield, then reverse Lieutenant Dans back. Didn’t find much, so Bear Crawled out to get closer to the ground, and Crawl Beared back. Unfortunately, we ran into a BIG OL BEAR and had to sprint the full football field, then sprint back to escape.

Finally found a turkey, so did a turkey hunt: Partner 1 squat walks with coupon while Partner 2 does 10 curls (to get the guns ready), then run and chase Partner 1. Flapjack when Partner 2 catches Partner 1. Go to midfield and back. 

We had to next “murder” the turkey, so did murder turkeys/bunnies to midfield, then did “Annies” to season the turkey and Ring of Fire to start the heat and cook the turkey.

Next, we got to work on the sides/dessert. Partner up and do the following exercises (Partner 2 runs to midfield and back while Partner 1 does the exercises, then flapjack):

Man Mashed Potato Maker – 30
Stuffing Squat Thrusters – 30
Grip, Rip and Rolls – 30
Gobble Gobble Goblet Squats – 30
Pie Plank Jacks – 30

We had to go back for seconds as well (5 reps of each exercise).

MARY:
None/done during the workout

CIRCLE OF TRUST/BOM:
We all went around and expressed what we are thankful for, as well as prayer requests.

MOLESKIN:
Several PAX come wheeling into the parking lot at 0529, and Gambler even showed up a little late. More talk about the flatulence from the West Siders the day before. Rump let out a couple bombs even though the running was minimal and he destroyed everyone except Sauce on the first sprint away from the BIG OL BEAR (#tclaps to Alright Alright and Classified for being the only P1s in attendance). A fun workout with lots of groans throughout, so YHC will definitely be bringing this workout back in the future.

ANNOUNCEMENTS:
1. F3 10 Year Anniversary

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Burleson 11/19

 

COUNT-OFF & NAME-O-RAMA:
PAX: Dfib, sound machine, Agnes, Broadway Joe, 
QIC: Slushii, 

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Mosey to meet KTT group

SSH x 12 IC

Hillbillies x 15 IC

Windmill x 10 IC

Merkins x 10 IC

THA THANG:
5x5x5  at Cox building (5 dips on bench, run up stairs 5 burpees, run to other side and 5 (each leg) step ups on bench, around the world plank on street blockers, 5 box jumps on fountain

AB Station – LBCs, WW1, and Box Cutters

Mosey back to tennis courts at the park – calisthenic suicides (karaoke runs, high knee jump, backwards run)

On tennis practice wall – wall squat for 2 min, legs up on the wall and 5 irkins

MARY:
Jlo x 10 IC

Homer to Marge

WWI x 10

CIRCLE OF TRUST/BOM:
Thankful for this day and time with these men

MOLESKIN:
YHC went to an immediate mosey after the disclaimer and PAX felt we were going to go and run with the KTT. Last night YHC talked with Draper about a meetup for warm up. After a quick warm up the two groups split and we commenced on for a bootcamp beatdown. Some decent mumblechatter about what we would name our FNG. Lot’s of “that’s what she said” comments were made on the tennis court. Great getting to know Broadway Joe this morning and welcoming him to the group! 

ANNOUNCEMENTS:
1. HH at Dfibs house 11/20
2. Cocktail making class December 9th – see Chairmans post

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November 16, 2020 – Westside Bootcamp – Germany Park

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine

AO: Germany Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

10x SSH 
10x Hillbillies 
10x Windmills 
10x Toe touches 
12x Produce pickers
 

THA THANG:

Back to the 80s – Part 1
80 of each exercise
    ->Working our way up the body 
    40 of the first exercise on one end of the field; run to other end
    40 of the second exercise and return (Repeato)
 
Bonnie Blairs X 40 and run to other end of field
    Wojo Squats X 40 and return
    (slap the pavement when you squat)
 
LBCs X 40 and run to other end of field
    Plank X 40 (count to 40 s-l-o-w-l-y) and return
 
Merkins X 40 and run to other end of field
    Alternating Shoulder Taps x 40 and return
 
Moroccan Nightclub X 40 and run to other end of field
     Unweighted Shoulder Presses x 40 and return
 
Back to the 80s – Part 2 (because the 80s gave us the sequel)
    ->Working our way down the body 
    All as suicide for 3 intervals (27 + 27 + 26 = 80)
 
Bearcrawl and return for 
    Burpees x 27/27/26
 
Crabwalk and return 
    Curls x 27/27/26
 
Dragonwalk and return 
    *Peter-parrker except you’re moving forward
    Deadlifts x 27/27/26
    (Dragonwalk cut for time)
 
Murderbunnies and return
    Monkey Humpers x 27/27/26
 
Cusack* and return for
    *carrying a CMU overhead (a la Say Anything)
    Overhead Press x 27/27/26
 

MARY:

20x WWI (Bigboy) Situps 
20x Boxcutterrs 
 

CIRCLE OF TRUST/BOM:
sound machine offered a prayer

MOLESKIN:

The PAX enjoyed a fine morning of cool air and camaraderie. Mother Nature was kind enough to ensure the field was both cold and damp. The PAX was spread out for most exercises, keeping chatter to the minimum apart from recognition of who had gloves and who didn’t; who had waterproofing and who didn’t. (YHC recommends REI given the selection and generous return policy.) There was, however, a fair bit of singing along to some of our favorite selections from the 80s with the Beastie Boys being a particular standout. PAX did pioneer (or revisit) some lesser-used exercises including the Moroccan Nightclub and Cusack (which we performed, appropriately, to Peter Gabriel’s, “In Your Eyes”). Sadly, the Dragonwalk was cut for time. 
 

ANNOUNCEMENTS:
1. F3 Anniversary
2. Reminder to add information to the emergency contact sheet

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Bad Luck Friday the 13th

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Deep Squats x 10 IC

Windmills x 10 IC

THA THANG:

Split into teams of 3 and performed the following:

 P1: Sandbag carry around small lap on south end of park +1 OHP at each corner

P2: Run big lap on north end of park

P3:Exercises x 13 reps each          

PAX alternated through each phase sandbag carrier delivered the cargo

Box jumps onto table top (modified to benches as needed)

            Air squats

            Derkins

            LBC’s

            Uptown Crunches

            Carolina Drydocks

            Knipplers

Repeato exercises

PAX choice Mary for last three minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout.  Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some.  The “silent K” nipplers also generated a few laughs/groans.  Sandbags elicited comparisons to coupons, noting they were much heavier.  Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill.  Overall a good workout on a nice blustery morning.