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Rucking Party

Backblast! Rucking PartyCOUNT-OFF & NAME-O-RAMA:

Date: 5/24/2021

AO: Flag Pole Hill

PAX: Alright Alright Icebox Jennay Oatmeal Silent Bob Stingray Trash Panda Rabbit from F3 Memphis (I think?)
Q: Teasip
Count: 9
 
F3 WELCOME & DISCLAIMER: Given as we started
 
WARM-O-RAMA:
N/A
 
THA THANG:
Did the normal ruck route
 
MARY:
N/A
 
CIRCLE OF TRUST/BOM:
YHC prayed us out
 
MOLESKIN:
Big crowd for MRM, including 4 pups (Larry, Green, Maverick/F3 Goose and Stingray‘s pup whose name escapes me). Good mumble chatter amongst the group, including the first day away from the 2.0 for Alright Alright‘s M, moving and all that fun, Hilton Head and I’m sure other stuff I missed as Larry was much more interested in the smells than keeping up with the other ruckers. A lot of discussion about poor Green and how he would probably crush the DT route since he was ready to be let loose
 
ANNOUNCEMENTS:
  1. Carry the Load Next Weekend – Lots of open spots!
  2. Broga the weekend after (June 5th). M’s and 2.0s welcome!
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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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PT Test on Katy Trail – 5/6/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Gambler, Gutenberg, Aaarrrggghhh, Trash Panda, Phelps
QIC: YHC

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC// IST x 10 IC – Mosey to stairs at corner of Mockingbird and Bush for:

Aussie Merkins x 10 IC – Mosey to Katy Trail

THA THANG:
PT Test: 2 minute AMRAP Merkins, 2 min AMRAP Sit-Ups, 2 mile run for time

The Standard: 42 Merkins // 52 Sit-Ups // 18:18 for 2 miles

Results:

  • Draper: 72 // 51 // 15:20 – FAIL
  • Gambler: 57 // 55 // 14:20 (estimated) – PASS
  • Gutenberg: 30 // 38 // 16:34 – FAIL
  • Aaarrrggghhh: 67 // 51 // 15:38 – FAIL
  • Trash Panda: 48 // 51 // 16:24 – FAIL
  • PowPow: 44 // 55 // 14:37m – PASS
  • Phelps: Did not test (see Moleskin)

1/4 mile interval then 12 x Flutter Kicks IC // 1/4 mile interval – 15 x Plank Jacks IC

Mosey back to La Madeline – LBCs until time (5 reps)

Total distance: 3.5 miles

MARY:
During workout

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for posting this morning and explained how it gives me energy and enthusiasm and hopefully I reflect that back to the PAX throughout the beatdown. Encouraged the men to think about their Jester today (The Daily Discipline over the Temptation of the Flesh that Hinders Acceleration) with the intention that will lead to acceleration across all 3 Fs, especially leadership within our families.

MOLESKIN:
YHC always likes to take the opportunity to get some “pulling” work in (Aussie Merkins), the imbalance we all have in our strength and stamina for “pushing” exercises (Merkins and OH Press) compared to “pulling” exercises (Pullups and Rows) is significant.

We found Phelps on the Katy Trail about  3/4 mile into our 2 mile timed run. Turns out he showed up early, but thought he was late (left his phone at home) and took off for the trail before any of the rest of us arrived.

The PT test standard was taken from the PT test that was applied to the men at GTE22 (GrowRuck Training Event 22) this past weekend in Myrtle Beach. Many of the ~100 men in Myrtle Beach failed the test. This morning, four of six PAX failed the PT test, but for Draper, Aaarrrggghhh and Trash Panda it was only due to missing the sit-up standard by a single rep. They can definitely meet the standard. Gutenberg needs to get better at Merkins, just like YHC did when he started F3, this will 100% happen all he needs is consistency. Every one of the PAX this morning completed the 2 mile run with plenty of time to spare – good thing given that this is a running AO.

ANNOUNCEMENTS:
1. F3 Dads and 2.0s workout this Saturday (5/8/21) at 0900
2. McKinney launch continues 5/8 and 5/15 – EH your guys north of 635!
3. Carry The Load on 5/30 and 5/31 – Sign up and raise some $ for a great cause

 

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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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SCT Quad Q

COUNT-OFF & NAME-O-RAMA:
PAX: Phelps, DFib, Waterfall, Classified, Trash Panda
QIC: Slushii, Agnes, Bleep, Rump Roast

AO: Burleson SCT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Hillbillies x 15 IC

10 Burpees 

THA THANG:
Rump Roast – Mosey to field and do Ring of Fire (T-Merkins and Hand Release Merkins) x 37; burpee test for 6min

Bleep – Native American Run to fountain and back to soft top; 10 burpees

Slushii – Move to the wet grass and do combination of core exercises IC (J Lo, Penguin Crunches, Homer to Marge, Uptown Crunch, Big Boi Situps, Heels to Heaven, Dead Bugs, others that YHC can’t remember)

Agnes – Mosey to tennis courts (lunge walk around outside of 4 courts, box jump at each corner of court, mix in 5 burpees every couple of minutes)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Rump Roast prayed us out with a few specific prayer request this morning and thankful to be in the gloom with our brothers. 

MOLESKIN:
Agnes had the bright idea to Quad Q a #westside workout. Yesterday we started planning on what to do and when. Normally the rain would have been an easy excuse for some of our fartsackers but they prevailed. Tclaps to Phelps and Classified on the continuation of the quest for the perfect month! We had a willy loman from F3 Naperville join us this morning. Waterfall was thankful to not have to wear a mask and still be alive! DFib was able to beat the fartsack and join us during his second busiest week of the year, thanks DFib! Trash Panda was thrilled to jump right into the mud. 

Rump Roast thought it would be fun to immediately mosey to the field and get right to a Ring Of Fire with T Merkins and Hand Release Merkins. Lots of mumblechatter around being wet and dirty right off the start. 

Once we got to the fountain during Bleep’s 10min many of the PAX washed off their muddy hands before heading back to the park for YHC to take over. 

YHC put everyone back on the grass for 10min of non stop core work. 

Agnes led the PAX to the tennis courts for a lunge leg destroyer! 

ANNOUNCEMENTS:
1. F3 Golf
2. AA’s 1st annual 30th birthday party May 1 (3pm-5pm)

3. Carry to Load (Memorial Day – Sunday noon to Monday noon)

4. 2.0 Workout May 8th

5. Launch of F3 McKinney (First 3 Saturdays in May)

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Beef 101 w/ Rump & Co. | Launch of Something New (The Shops at Park Lane)

Date – 4/27/2021
Weather – 68° and a little windy

Count-off & Name-O-Rama:
PAX –  Sally, Arrrgggghhh, DFib, Oatmeal, Trash Panda, Sweet Baby, Bleep, Slushii, F150, Sound Machine, & Alright Alright
QIC –  Rump Roast
AO – The Shops at Park Lane
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
SSH x20
IST x20
Veggie/Cotton Pickers x10
Bat Wings x20 (forward arm circles, backward arm circles, overhead claps, seal claps, and moroccan night club)
 
The Thang:
Beef 101
 
B.o.m.b.s – Partner up P1 runs up the stairs while P2 does exercise 50xburbees/100xOverhead presses/15xMerkins/200xBigboi Situps/250xSquats
 
Eleven’s – Up the stairs / Down the ramp Squats & Jump Squats
 
Elevated Lazy DORA – 100xMerkins/200xLBC’s/300xSquats with a twist, in between each set both partners ran up 2 levels of stairs and down the parking deck for a “loop:
 
Free Time – 10 x OYO Burpees/ 10x DC IC Erkins/ 10x DC IC Clay Makers (each leg)/ 10x DC IC Dips / 10x DC IC Derkins /10x Box Jumps OYO / 10s DC IC Knee’s to Chest
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None

Moleskin:
While I may never be an Army Ranger… I AM one meat slingin’ son of a beep test! 11 men joined me this morning to explore the AO, Shops at Park Lane. The parking was nice and easy at 0524; we all meet up in front of the Starbucks. F150 waits to tell me last night at 930pm that his CG insider advised him they could be back on the property… Good news right, then he tells me they HAD to get permission. So I’m a little freaked we may get the boot. The warm-up was just long enough for the security guard to get bored watching us and for Alright Alright to start moanin’ and groanin’ about us staying in one place for our entire 1st workout. Also, some friendly debate about YHC’s arms not hurting because I didn’t do the Murph yesterday. to which I replied that it was voluntary and I didn’t want to do it. I stand my ground, I’m grown and don’t have to do it!

We then moseyed down to the stairs for an elevated learning session. I’ll be working on the Beef 101 class throughout the summer to get it just right.  We started with B.O.M.B.S which for time, I Omaha’d into BOMB. It quickly drew a few mean mugs and side-eyes, along with some mumbles which I took as a good sign. At the top of the stairs, you could see the CG crew in the Whole Paycheck parking lot. Noticing we were getting short on time I called it, as I was realizing bombs took way too long. I skipped Elevens altogether and sort of combined them it Elevated Lazy Dora. Also drawing moans and groans from the crowd. Again we cut it a little short to head back for “Free time”… I had a planned surprise but the drone pilot I found out later fell asleep. Before I could call the exercises some of the crew decide to just sit down and chill. AA was keen enough to point it out so we all did 10x burpees. I got lots of feedback that this was a good one and I know I was smoked. I expect to see each and every one of you men/leaders take some time to Q at this new spot! There are tons of places to see

Back at the launch, we used some benches to pull off a quick Dirty McDuce knock-off, some Mary, and called it a day 

Announcements:
Bunch of stuff I forgot & F3 Golf!

Ok, I remember some:
McKinney Launch is this Saturday
Carry the Load at Reverchon Park (I believe 29Man into 30May Saturday to Sunday)
A party that’s M and 2.0 approved this Saturday afternoon at Alright Alrights place in the yard

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Back blast – 04/21 – The Hahbah Failya

COUNT-OFF & NAME-O-RAMA:
PAX: Slushii, Oatmeal, Silent Bob, F150, Jobu, Trash Panda
QIC: Agnes

AO: The Hahbah
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

SSH x 15

Veggie Pickers x 15

IST x 15

THA THANG:
YHC had a plan, and it just spiraled out of control once Trash Panda showed up 3 minutes late, to which all PAX paid 3 penalty burpees.

Mosey over to the parking lot behind Lake Highland HS

Jacob’s Ladder (mistakenly called Dora by YHC) 5 burpees, 1 double count lunges … running across the parking lot

Took a page out of Trash Panda’s book and ordered an Indian Run from the parking lot to the trail behind Lake Highlands, all PAX finished strong and kept moving (shout out to Phelps)! 

Moseyed over to the Tennis Courts for an actual Dora: 2 teams of 2 PAX and 1 team of 3 PAX completed 100 squats, 200 merkins and 300 LBCs (150, 300 and 450 for the team of 3) running all 4 tennis courts. 

Had some time left so had to hit YHC’s favorite and bear crawl 2 tennis courts … crawl bear back. 

Moseyed back and finished with some quick Mary

MARY:
JLos x 15

Heels to Heaven – OYO until time

CIRCLE OF TRUST/BOM:
Name-o-rama and YHC prayed us out and thanked god for continue to push us all to keep getting better and stronger each day as well as asking the Lord to bring us together as one nation no matter our differences and continue to cherish our existence here.

MOLESKIN:
Not much mumblechatter throughout the workout, but at first it was a like head shaking at YHC failure to figure out how to do a workout with odd numbers … YHC folded under pressure and just went truly live with it. YHC truly forgets how long of a run that Indian Run can be.  Some mumblechatter was had on the Tennis Courts as Jobu was flying around like a mad man. After the workout Slushii informed YHC that the PAX ran 3 miles … how about that for a Westside led workout? 

Also, Slushii wore his chin condoms.

ANNOUNCEMENTS:
F3 GOLF; GROW RUCK … all the time … everywhere; Carry the Load coming on Memorial Day, 

 

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A Little at The Harbor

COUNT-OFF & NAME-O-RAMA

PAX: Sound Machine, Stingray, Trash Panda, Swiper, Silent Bob

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

12 SSH, IST, daisy pickers, annies

THA THANG:

Mosey to front of school. Split into two teams, one pax runs the course and exercises while others do exercise.

Rd 1 – Merkins, E2K (both sides), Nipplers X10 ( PAX waiting hold Al Gore)

Rd 2 – Burpees, American Hammers, Rocky Balboas x10 (PAX waiting do Plank Jacks)

Rd 3 – Carolina Dry docks, Alternating Shoulder Taps, T-Merkins x10 (PAX waiting do Squats)

Rd 4 – Lunges, Outlaws, Gorilla Humpers (5 monkey bumpers with Gorilla Jump) x10 (PAX waiting do Hello Dollies)

 

Mosey to Tennis Courts

Motivator long to short

MARY:

12 Yeahs, Box Cutters, LBCs

CIRCLE OF TRUST/BOM:

We are influencers in some sphere of influence we are in, whether at home, work, with PAX, or friends. How are you influencing in a positive direction or in a negative direction, F3 is about male leadership and we must be aware we are always leading and someone is always watching us lead. Not watching a creepy way…kids, friends, co-workers, and so on.

MOLESKIN:

 A LOT of soreness and discussion about the number of bear crawls the day before at SCT, causing some modifications for the group. Over all a great morning with the men of The Harbor.

ANNOUNCEMENTS:

 

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Willie Mays Hayes Spring Training Workout

 

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Mosey to track

15 Side straddle hops

15 Imperial storm troopers

THA THANG:

Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 

 

MARY:

15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks

 

CIRCLE OF TRUST/BOM:
YHC prayed us out and asked for strength and endurance for the rest of the week.

MOLESKIN:
Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.

ANNOUNCEMENTS:

1. Growruck
2. Memorial Day event

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Safari and Penalty Burpees

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Big Tex, Chairman Mao, Dfib, FNG – El Chapo, Jobu, Nicky Roth, Oatmeal, Poppy, Pow Pow, Rump Roast, Sally, Sex Panther, Sound Machine, Siesta, Slippy, Sweet Baby, Tik Tok, Trash Panda, Ultra, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with added disclosure for COVID

WARM-O-RAMA:
SSH x 20, IST x15, Hillbilly x12, warmup lap around the park

THA THANG:
Red Barchetta across the field

1 penalty burpee for Sally being 1 min late and then 8 penalty burpees for Tik Tok being 8 mins late (more to come on the penalty burpees) 

Safari: Form two lines, then do the below exercises two rounds each

Native American Duck Walk, everyone in line hold an Al Gore
Native American Bear Crawl, everyone in line hold a plank
Native American Crawl Bear, everyone in line hold a plank
Native American Crab Walk, everyone in line hold a Wilt Chamberlain

Everyone sprint like a roadrunner to the sidewalk, then Native American Run around the park to the playground

Mosey to the tennis court, where half the group did a suicide while the rest did burpees. Flapjack. 

Next 10 Dry Docks, and at this point, the ECers joined us. They were 52 minutes late, so everyone did 52 burpees, then ended with 10 squats

MARY:
We never did do the rugby sit ups

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC decided to take the PAX on a little safari this AM. YHC had thought about a big planned beatdown, but alas, was slammed with work this week, so that will have to wait. The Red Barchetta starter was a crowd pleaser and generated a few “FUs” from Rump. There were some issues with defining which fence and which trash can for a few of the sprints, so YHC knows why this exercise is normally done on a football field.

The NA Duck Walk led to some discussion about the best human duck call in F3, where the consensus was Ultra would have it, with Sex Panther second. Sound Machine had a rather surprising good duck call, which he claimed is partially due to his first car having hooves.

In the middle of the NA Crab Walks, YHC turned to Alright Alright and asked if the ECers joined the beatdown, should YHC make the PAX do penalty burpees for them being 35 min late. Alright Alright said we should, which YHC kept in his back packet.

A lot of mumble chatter during the Safari, which led YHC to think that maybe the Safari wasn’t a sufficient beatdown, so YHC decided to ramp up the cardio with the NA run and suicide at the tennis court. We decided to split into two groups for the suicides and YHC took Alright Alright’s suggestion of the group doing burpees while they waited, which YHC happily obliged (insert more “FUs” from Rump Roast). 

YHC was going to just do a few exercises and some Mary, but the ECers joined right after the suicides, so YHC had to be consistent and fair and thus 52 penalty burpees were required for the ECers showing up 52 min late. This led to quite a bit of grumbling and a few cries of foul from the ECers saying we were late to the EC workout. However, YHC would like to point out that YHC did not join the EC group or workout at all, so YHC didn’t attend the EC workout. The ECers joined the workout that started at 0700, and thus the penalty burpees were instituted. 

FNG naming occurred. Potential other names were Wild Thing, Dorn (Jobu brought him, so another Major League theme), or maybe Loggins (he has a great head of hair). But El Chapo, mentioned he is a rock climber the rock climbing led to discussions about El Captain where free climbing occurs, and that led to El Chapo. 

Shoutout to the perfect weekers (Big Tex, F150, Slippy, and Sex Panther) and pour one out for Bleep and Special Sauce. Bleep is usually absent on Saturdays, so that’s understandable. Special Sauce was unable to return from beyond the wall in time, as he journeyed to the great North yesterday. Though he’ll probably be happy that he missed all the penalty burpees after requesting no burpees. 

ANNOUNCEMENTS:
1. F3 Grow Ruck in two weekends (April 9-11). Houston has scholarships available!
2. Carry the Load on Memorial Day, May 31
3. F3 Golf