Caddyshack – The Bill Murry

Date: 08/07/2020
Temp: 83°  
Weather: Clear skies and humid AF!

Count-off & Name-O-Rama:
PAX: Plus One, Sting Ray, Ultra, Sex Panther, Froggy, Shifty McCoy, Bleep, Sound Machine, Agnes, Slushii, Special Sauce, Double Pain, Alright Alright, Teasip
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
Side Plank Hold for 60sec each side(IC)
Good Mornings  x9 (IC)
Split Squats x9 (each leg, IC)
NC Groiners x18 
Rump Challenge – Lap around the Park or Burpees till pax make the lap (Everyone ran)  

The Thang:
Rump’s version of the Bill Murray (Caddyshack / Golf Theme)
10x Merkins
10x Jump Squats
10x Big Boy/ WWI 
10x Burpees
 
Bear crawl across the field
Run/Sprint back
Repeat-O 


Circle of Trust (CoT):
Alright Alright prayed us out

Playlist:
No music this morning

Moleskin:
OK, so maybe it was more “Ground Hog Day” than “Caddyshack” but, again, my knowledge of golf is limited at best! It seemed like a good idea last night. I think everyone heard that the warm-up exercises this morning were suggested golf exercises – The internet never lies… Right?
I noticed Bleep didn’t have a whole lot to say this morning. I believe @Ultra called me an A$$hole the first round across, @Special Sauce told me he was thinking about faking having to take a dump for the first time ever at an F3 workout, @Double Pain told me that he’d forgotten what round he was on reinforcing the “Ground Hog Day” movie comparison. It was a pretty epic beatdown. 
#acceleration #isi #giveitaway 

Announcements:
Grow Ruck – sign up soon 
@Ultra trucking white Rock Lake for 6hrs next Wednesday – dets to follow
2.0 workout coming up soon stay tuned to Band – Ok, I forgot the dates!!
HH Officially moved to next week Friday, 14 Aug – Not sure if Q has been finalized 

Extreme Couponing – 7/3/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sting Ray, Bleep, Slushii, B Cup, Draper
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmill x10 IC

THA THANG:

Mosey around park pointing out landmarks along the way.  PAX choice where to start, but object is to circle park carrying coupon stopping at each station to perform the following:

Field bleachers: offset walking merkins x5 DC

Northside sideline to goal post: Block lunges

NW softball field: Merkin groiner curl x10

SW softball field: Step up press x10 DC

Pavilion: Squat box thrusters x10

Repeato circuit when complete…

CIRCLE OF TRUST/BOM:
YHC completely forgot to pray us out.

MOLESKIN:
YHC put this together knowing it would be challenging to the PAX, but as always underestimated the pain involved.  I believe the step ups were the crowd favorite followed by the squat box thrusters!  Fortunately, there were no banged shins today!  PAX were indignant with YHC as I spent a good 10-15 mins of the workout EH’ing a passerby who, for the record, spoke to me first.  As an always accelerating HIM, I could not pass up the opportunity to spread the F3 gospel.  There was a question of whether today’s workout would be 45 minutes or an hour to which YHC offered an hour when the 45 minutes was up.  There were no takers, however I was challenged to take another lap to make up for my EH lollygag.  I asked for volunteers to keep me company and again was rebuffed.  YHC also apologizes for the COT lapse today!

Wheel of Death…how many V ups?

COUNT-OFF & NAME-O-RAMA

PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

IST ICx20, SSH IC x12

 

THA THANG:

Mosey to front of the school parking lot

 

Catch me if you can (length of the parking lot)

10 merkins

Lt. Dans

 

Mosey to B Field

PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.

 

Squats

Diamond Merkins

Merkins

Carolina Dry Docks

Mountain Climbers

Mountain Climbers

Plank Jack

V-ups

Carolina Dry Docks

Wide Merkins

SSH

Diamond Merkins

Mountain Climbers

V-ups

American Hammers

Uptown Crunch

V-ups

SSH

Squats

American Hammers

Merkins

V-ups

American Hammer

Rugby Situps

Carolina Dry Dock

Arm Circles

Plank Jacks

 

Mosey back to the flag

 

MARY:

All in the workout

 

CIRCLE OF TRUST/BOM:

Reach out to men and get guys back out.

 

MOLESKIN:

The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15.  20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.

 

ANNOUNCEMENTS:

 

The CATS of Lake Highlands, June 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Stingray: 20, 19, 18, 17.25
F150: 20, 19, 18, 17.25

MARY:

CIRCLE OF TRUST/BOM:

Just Do It

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Swiper
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10
Mosey to stairs at front of LHHS

THA THANG:
1) Mini-circuit of running up stairs, bear crawling, running backward down a ramp, crab walking back. x3 or x4

Mosey eastward

2) Descending Curb Lunge – Lunge to the other side of the street. Do 7 split-squats with one leg on the curb, then switch and repeat with the other leg. Lunge back to the other side, and continue with 6 reps on each leg. Go all the way down to 0.

Mosey eastward

3) Stop for Mary including flutter kicks, WWI sit-ups, Dancing Wilt Chamberlains and Dancing Bears

4) PAX’s choice – 1) run back toward home for more exercises, or 2) run the opposite way and lock in more cardio. PAX choose more cardio. Run down to the bottom of the hill, turn around, and run all the way back to the starting point.

Arrived at 6:15 on the dot.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Fantastic morning. Thanks to these gentlemen for posting, it was great to be out there.

Sheens and Picnic Tables

COUNT-OFF & NAME-O-RAMA
PAX: Oatmeal, Stingray
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15, IST IC x15, MC IC x15

THA THANG:
Mosey and three points 25 merkins around park.

Mosey to picnic tables
Box Jump 20
Merkins 1
Work to 1 Box Jump 20 Merkins
Made it to 5/16

MARY:
Low and slow Hello Dolly

BOMB’ing the trail…at a safe distance 5/7/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Stingray (late arrival)
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: All present are familiar

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmills x 10 IC

THA THANG:
AlrightAlright and I started on a mosey to Katy Trail.  Once at the trail, we commenced the following:

¼ mile

Burpees x10

¼ mile

Overhead Press x15

¼ mile

Merkins x20

¼ mile

Bigboy sit ups x25

¼ mile

Squats x30

10 count

Squats x30 and reverse the workout back up the trail

Remaining 3 mins spent with Mary!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
AlightAlright was quick to point out as the quarters started that these were harder than he remembered.  I think we both commented on the lack of sprinting we’ve had the ability to do over the last six weeks or so.  YHC thought on a few of the quarters that I would catch up to AA, but that was but a pipedream never to be realized.  As we made the turn on the trail we picked up a lagging Stingray who had arrived at the AO a few minutes late and correctly guessed we would be on the trail (never a safe guess with YHC), but it paid off for him as we was able to enjoy the BOMBS back up hill with us. 

I think it was unanimous that this workout gassed us beyond what we expected.  We need more speed work in our lives for sure!

Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2. 

Valentines at The Harbor

COUNT-OFF & NAME-O-RAMA
PAX: Slushii, Bleep, Stingray
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH IC x40, Underdog x30, Mountain Goat IC x20, Partner Pickle Pounder IC x10

THA THANG:

Mosey to top parking lot

Set 1 “Dating” (How you doin’?)

2 Minute Overhead Coupon Hold

14 Overhead Coupon Presses

14 Squats

14 Skull Crushers

Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)

2 minute Overhead Ruck Hold then…

2 (yes TWO) Rounds of:

14 Coupon jump Burpee

14 Coupon Squat Thrusters

14 Overhead Coupon Lunges

14 Flutter kicks (4-Count, Coupon held up)

Set 3 “Struggles” (Grind through tough times)

2 Minute Overhead Coupon Hold

14  Elf on the Shelf

14 Coupon Big Boy Situps

14 Coupon Vups

14 Coupon Sky Pounders

Set 4 “Break-Up” (Throw arms up and quit)

2 Minute Overhead Coupon Hold

14 Coupon jump Burpees

14 Overhead Squats

14 Single Arm Overhead Squats (7 each arm)

14 Coupon Squat Thrusters

14 Coupon Swings

14 Overhead Coupon Lunges

MARY:

CIRCLE OF TRUST/BOM:

Valentines day is a day that at times can get big production, however we need to be dating our wives weekly. Don’t me that guy that only does because Hallmark says so.

Triangle Workout

COUNT-OFF & NAME-O-RAMA

PAX: Ant Man, Pitbull, Icebox, Stingray

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10

THA THANG:

Mosey to top parking lot

Partner workout:

Rd 1

P1 Sprint to each point of the outer tringle, 30 Ranger Merkins

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Rd. 2

P1 Sprint to each point of the inner tringle, 30 Dips

P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)

Plank until all in

Rd 3

P1 Sprint to each point of the outer tringle, 20 Merkins

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Round 4

P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps

P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press 

Plank until all in

Plank until all in

MARY:

CIRCLE OF TRUST/BOM:

Gratefulness