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
Sandbaggin’ it – 11/18/20
COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, AlrightAlright, Draper
QIC: Oatmeal
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Hillbillies x15 IC
Windmills (or the Praise Jesus) x 10 IC
THA THANG:
PAX chose a sandbag and we began a camel pack mosey east to Fieldcrest for some 5x5x5 stops at each “corner” of the park:
Fieldcrest: 5 sets: 5X burpees, 5X sandbag curls
Camel pack mosey to playground in SE corner of park: 5 sets: 5X sandbag step ups DC, run around perimeter of playground 5X dead bugs DC (x2)
Camel pack mosey to rec center parking lot: 5 sets: 5X HR merkins, backward run up hill with sandbag, 5X squats with bag
Camel pack mosey back to launching field for some body drags with the sandbags (approx. 20 yards) down and back x2 with 10 sandbag-free lunges thrown in at one end.
MARY:
Freddie Mercuries x 20 IC starting on flat surface, up hill and highballing down the hill
LBC’s x 15 IC
5x OHP with sandbag to wrap
CIRCLE OF TRUST/BOM:
Stingray commented on our pandemic journey equating it to his M’s experience running a marathon. She hit a wall at mile 21. With only 5 miles remaining, one would think you are so close to the finish that it should be smooth sailing. However, the last 5-6 miles of a marathon are the most brutal since most training never takes you beyond 20 miles at a time. We are at mile 21 of the pandemic as hopeful news continues to flow about vaccines. We must push through this phase and be diligent to not only finish the race, but be encouraging to our families and others we encounter! YHC prayed us out
MOLESKIN:
The mood quickly turned from hope to disappointment when only four PAX were present at launch. What YHC had planned for a partner workout became a group exercise as the number of sandbags = number of PAX. The grumbling quickly began when the PAX realized that with higher attendance the load of the sandbags could be shared with a partner, but alas, each PAX was responsible for his own 50lb “baby” throughout the workout. With a focus on lower body, concerns quickly grew about the KTT workout tomorrow. PAX can expect more sandbag workouts in the future as we slide into GrowRuck prep season!
Dbl Time/MRM – 11/16/20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Pow Pow, Chairman Mao, Plus One, Stingray (lone rucker)
QIC: Oatmeal
AO: FPH
F3 DISCLAIMER & WELCOME: Given
THA THANG:
5 mile run
2.5 mile ruck (Stingray)
MOLESKIN:
Good running weather and it showed as many PAX posted various PR’s throughout run.
CIRCLE OF TRUST/BOM:
QOY competition is coming soon!
YHC prayed us out.
Veterans Day – Chad 1000X
November 11th, 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15 // ISTx15
Short mosey with rucks to pavilion
THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court
Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck
Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court
Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion
Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park
Underdog on handrail x 15 DC IC – back to pavilion
Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool
LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion
Steps Ups x 40 IC – Remove ruck – mosey to handball court
Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion
Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court
Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion
MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC
CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.
Veterans Day is a day to honor our veterans and thank them for their service. GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x
YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).
MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.
Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.
ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21
The Harbor – It’s Over (at least hopefully the ads are)
COUNT-OFF & NAME-O-RAMA
PAX: Meatball, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
12 SSH, 12 IST
THA THANG:
Mosey to tennis courts
Jog to each line and do the exercise
Overhead claps x10 per line (4 courts)
Jog back to start and plank or pick up the six
V-ups x10 per line Court 1
E2K x10 per line Court 2
Ranger Merkins x10 per line Court 3
Jog back to start
Batwings x10 per line Court 1
IST x10 per line Court 2
Dan Taylor x10 per line Court 3
E2K x10 per line Court 4
Nolan Ryans x10 per line Court 4
Mosey back to the flag
T-Merkins x2
Ranger Merkins x2
Uptown Crunch x2 per side
Monkey Humpers x2
Pickle Pounders x 2
The Weatherman – 10/16/20
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10
Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.
Mosey to handrail – Australian pull-ups (inverted rows) x6 DC
THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats
Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both partners complete 5 sets of pull-ups & CDDs. YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs
Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd. Stopping for four Circles of Pain: (1) OH Clapsx15 (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15
MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds
CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.
MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).
Thanks for the support today men, I had a blast leading this morning.
—- GO VOTE!!! ——
ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th
Tour de Harbor
#backblast #pureharbor
AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:
Warmup
Go paint the lines at the closest tennis courts
Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks
Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3
Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only
Mosey back to parking lot
Total mileage: Approx 2.5 miles
Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉
Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC
Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!
Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts
Go Cubs, DJ Icebox out!
Predictable I Think Not
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Isaiah
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
12 SSH, 12 IST, 12 Grass pickers
THA THANG:
Run to back park
25 merkins at corner Church and parking lot
25 merkins at corner of Church and Fieldcrest
Run to the trail
4 stopping points – 4 power poles (.38 mile)
10 at each spot
Burpees
LBCs
IST
Monkey humpers
Prime Time Merkins
After you complete a round bear crawl to get the 6
Mosey back to flag
MARY:
Snowflake Plank, LBCs, Hello Dolly
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
1. F3 DFW Golf Tourney talk with Ultra.
2. GROWRuck moved to April 9-11, 2021
3. Happy Hour this Friday
4. 2.0 Workout following Siesta’s VQ at 9 AM.
Iron Pax Week 3: Take Two
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Plus One, Stingray
QIC: Teasip
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given quickly, as YHC was a little late
WARM-O-RAMA:
SSH x10, IST x10, Produce Pickers x5
THA THANG:
IronPax Week 3
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***
MARY:
None
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter as everyone was either sucking wind or counting the reps.
ANNOUNCEMENTS:
1. Golf with F3 Fort Worth October 3
2. F3 10 Year Anniversary in January
F150 3rd Anniversary
#backblast
COUNT-OFF & NAME-O-RAMA
PAX:Pow Pow, Oatmeal, Isaiah, Slushii, Lil Smokey, Classified, Alright Alright, Chairman Mao, Double Pane, Sound Machine, Draper, Stingray, Plus One, Oo-De-Lally
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
36 SSH, 36 IST, 36 SSH, 36 Grass pickers
THA THANG:
Ring of fire burpees 4 rounds
Rd 4 Snowflake plank while waiting
Mosey with Coupons to field on other side of pool
2 Rounds
Arms
· Manmakers x5
· Overhead press x10
· Curls x15
· Skull Crushers x20
Hold Squat with Coupon until all in.
Abs
· Vup x5
· Elf on a shelf x10
· American Hammers x15
· LBCs x20
Cusack until all in.
Legs
· Lunges x5
· Lt Dans x10
· Calf raises x15
· Squats x20
Plank until all in.
Mosey back to flag
MARY:
Coupon Growing Pains IC x30 (LBC, BBS, American Hammers, Flutter Kicks)
Snowflake Plank
CIRCLE OF TRUST/BOM:
MOLESKIN:
A simple invite is all it takes to get men out. Don’t let that little voice deter you extending an invitation. All it took for me was someone inviting me to come workout with men and it peaked an interest for me to check it out. Since then I have been hooked by the fellowship, fitness, and faith. Great job today men and looking forward to where we are headed!
ANNOUNCEMENTS:
1. F3 DFW Golf Tourney talk with Ultra.
2. GROWRuck moved to April 9-11, 2021
3. Happy Hour this Friday
4. 2.0 Workout following Siesta’s VQ at 9 AM.