Speed Ladder and some cardio

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Antman, Sally, Plus One
QIC: Ina

AO: Burleson Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Monkey Humpers x 5 IC

Mosey to the garage

THA THANG:
Speed Ladder with sprint : 1 foot each square down and back (PAX do Overhead press while waiting)

2 feet each square down and back (PAX do Overhead clap while waiting)

2 feet in 2 feet out down and back (PAX do Angel in Outfield while waiting)

1 hand each square with merkin at each rung down and back(PAX do air squats while waiting)

2 hands in 2 hands out with 5 hand release merkins after sprint down and back (PAX lunge while waiting)

Jump Ropes: 2 feet x 50 OYO – Left foot x 25/Right foot x 25 OYO – High Knees x 50 OYO – Repeat

Cone Jumps: 2 feet side to side over cone x 20 OYO – Left foot side to side over cone x 10 OYO – Right foot side to side over cone x 10 OYO – 2 feet front to back over cone x 20 OYO

Exercises: Burpees x 5 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5 add LBC x 20 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20 add Overhead press x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20 add diamond merkins x 10 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10 add star jumps x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10, Star jumps x 20 add shoulder press x 10 – Run up 2 ramps cross over back down

Mosey back to park

MARY:
1 minute of plank

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much chatter as we were tired from Christmas Day activities.  Most PAX shared eating habits had not been that great for the past few days, ready to get back to F3 workouts.  Overall a great morning for a workout.

ANNOUNCEMENTS:
1. Katy trail tomorrow

Island of Misfit Toys

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast
QIC: Coach K

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given after PAX made snide comment despite them being regulars

WARM-O-RAMA:
SSH x29
IST x24
Cotton Pickers x12

THA THANG:
Slowsey to the endzone.
Wind sprints for 100yds, 12 merkins, 12 WWII SUs x6
Duck walk 50yds, 12 merkins, Bernie Sanders 50yds, 12 WWII SUs x6

Mosey to tennis court for 4 corners: Gorilla Squats, T-Merkins, WWII SUs, and Carolina Drydocks. 6 reps each for 4 laps

Mosey back to endzone for more wind sprints, merkins, and WWII SUs

CIRCLE OF TRUST/BOM:
Prayers for those traveling. Good health for all, friends, and families.

MOLESKIN:
*Cue overdramatic NMM* YHC was admittedly a little bitter when Chairman’s birthday was recognized earlier that morning, but Podcast and YHC were left out. It made the workout worse by extending the distance of the sprints. PAX were not thrilled to find out the omission was fixed 3 minutes after the workout was over. False start on YHC.

PAX recognized Podcast’s birthday with the SSH and YHC’s throughout the rest of the Q. YHC stole the birthday sprints from another PAX who did it last year and thus absolved himself of responsibility for the idea. Granted, YHC’s youth kept the quantity low.

PAX were very concerned when YHC literally walked from the flag to the end zone in true “death march” fashion. Rump Roast was given the option to modify the distance of running, but he was with the pack the entire workout – something he couldn’t’ve done a mere two months ago. Though the rest of the PAX appreciated his comments towards YHC the entire morning.

Sally called out YHC for not being creative with the sprints, so YHC added the 4 corners in the middle of the sprints for an extra dose of 6×4 OCD. Albeit, after the first few rounds of sprints mumblechatter desisted.

As promised, cookies were provided much to the enjoyment of the PAX after a spiteful beatdown. Merry Christmas everyone.

The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Coach K, Chairman Mao, Teasip, Aaarrrggghhh, Icebox, F150, Mile High, Toto, Belk Bowl & Nimbus (F3 Nashville)
QIC: Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
Given…still not a professional

WARM-O-RAMA:
SSH, IST, Hillbilly, Cotton Pickers, Windmill

THA THANG:
Summary:
10 Pull Ups
70 Squats
50 Lunges (each leg)
55 Burpees
50 Irkins
50 Dirkins
50 Dips
3 Miles Traversed

Mosey to playground for 2 rounds of 5 pull-ups and 10 squats.

Mosey to base of the bridge.
Partner 1 bearcrawls up the bridge while partner 2 lunges behind. Switch as necessary until you reach the top.

5 burpees at top of bridge.
Down the stairs for 10 reps each of Irkins dirkins and dips
Run back up the stairs for 5 burpees
Run to the bottom of the ramp for 10 squats into 10 lunges each leg
Run back up to the top of the bridge for 5 burpees.
Repeato x 5

MARY:
2 minutes of Mary without letting feet touch the ground.
Homer to Marge, Flutter Kicks, LBCs, Big Flutter Kicks, Toe Touches, 6 inch hold.

Fast Mosey Back to the flag for COT

CIRCLE OF TRUST/BOM:
Great to have F150 back out with us with a somewhat healthy knee, hopefully continued good news with the house. Prayers for all of the F3 babies and babies to be. Safe travels and happy holidays to all and their families.

MOLESKIN:
Tclaps to Icebox for coming up with a spontaneous workout for he and F150 that was bummed knee friendly. Not too much mumble chatter from the group as we were moving the majority of the time.AlrightAlright questioned what was going on with Teasip hood during warmorama…YHC drew a reference to the little Nicky movie. Great to have nimbus with us from F3 Nashville and Toto back out with us for his 2nd F3 beatdown (must’ve taken him a while to recover from Memorial Day murph). He texted me afterwards to let me know that since he’s now 30, he can’t just jump back into it like he used to #old . Look for more Toto sightings at upcoming workouts as he gets back into the groove. Glad that I’ve come to understand Coach K personality, because the look that he have YHC at the end of the bridge workout looked a lot like the look someone would give you if they wanted to throw you off of a bridge.

Announcements:
It’s impossible to outwork a holiday diet, but it doesn’t hurt to offset some of the holiday calories. Keep showing up this week!

Six PAX and a Half Dozen More

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Oatmeal, Rump Roast, Mile High, Coach K, Teasip, Helmet, Pepper, Special Sauce, Cinco (From F3 Birmingham, now living in Fort Worth)
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given. Definitely not a professional.

WARM-O-RAMA:
Seal Jacks x 16 IC
Hairy Rockettes x 15 IC
Overhead Press x 24 OYO
Windmill x 14 IC
American Hammers 20 OYO

THA THANG:

Partner up, complete as a team:
100 pull-ups
20 bropees (burpees with high ten at the top)

Mosey to the Parking Garage.
Up the first two levels: Modified Native American Run with lunges and runner weaving among the PAX instead of end-around style; AKA “Black Lunge”

Circle up at level 2; “Hundreds” (or maybe ~”82ish’s”)

Up the last two levels: Modified Native American Run with bear crawl, runner again weaving; AKA “Black Bear”

Circle up, complete as a team 240 howling monkey humpers; each PAX completes however many he wants and passes on the rest

Crawl bear down (with partial forward bear crawl down the last flight)

Mosey to the Tennis Court.
Suicide B.O.M.S.; modified for time – Partner up, one PAX does B.O.M.S. while the other does suicides on the court lines
B. – Burpees (30)
O. – Overhead press (~65)
M. – Merkins (~50)
S. – Squats (~50)

MARY:
Partially done throughout as PAX held planks while our 12-man crew caught up with itself.

Final round of Mary was “Dr. W” x 10:
8-count exercise; 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is return to your back (legs still up), 7 is legs together, 8 is legs down. Slightly confusing but emphasized that the W is on the 5 count, helps break up the counting and keep in cadence

CIRCLE OF TRUST/BOM:
Circled up and prayed for all PAX needing healing, safe travels during the upcoming holiday season, and right perspective on the holiday season. Gave thanks for all of our blessings including and especially each other’s fellowship.

MOLESKIN:
First, welcome to Cinco, who originates from F3 Birmingham. Cinco and family (including correlating number of children) moved to Fort Worth earlier this year. He committed to driving from Fort Worth every Friday.

At 5:28 there were 5 PAX present. At 5:29 there were 8, and at 5:30, 11. Aaarrrggghhh showed up at ~5:34, had gone to wrong AO but still made it in time for most of the WU.

WU: All PAX shocked that 1) we did not start with SSH and 2) there were no IST’s. During Hairy Rockettes, Pepper was caught in between two PAX doing alternating direction kicks. Turns out YHC did not specify the starting direction.

Tha Thang: With 12 PAX the mumblechatter was strong and constant – almost always someone to converse with. During pull-ups, all PAX including YHC began jumping and/or counting a ~20 degree change in arm angle as 1 rep. We’ll get there.

As mentioned above “Hundreds” turned into maybe “82ish’s” for most PAX; difficult exercise on its own, made worse by the concrete.

Due to time constraint, B.O.M.S. was severely restricted on the tennis courts. During YHC’s modifications it was mentioned B.O.M.S. is the “hillbilly” version of B.O.M.B.S.

Dr. W’s are both killer and excellent. Some PAX faked confusion in order to delay the exercise, but the exercise was in the end executed very well.

KOTTERS to Helmet, good to see him. Strong showing with 12 of us total, solid way to start wrapping up the week and head into the holiday weekend.

ANNOUNCEMENTS:
1. CSAUP March 2nd – 5-hours of exercise, our own way to have a mudder/race without paying $99 + registration fee and taxes. We’ll have 5 AO’s represented. Anyone is welcome to help plan. More details to come.
2. Run Ranger Run signup for February is active – 7 spots left. https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA
3. In addition to AA and Mile High, YHC is recommending the 43 Feet podcast. YHC is only through episode ~6, but it’s been great and is improving. Can do ~half a podcast in a commute.

Mustang Death Laps

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Ina, Alright Alright, Special Sauce, Mile High, Candy Land, Aaarrrggghhh, Gambler, Chairman Mao, Teasip
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given, definitely not a professional.

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Cotton Pickers x 12 IC

THA THANG:
Mosey over to SMU track.

PAX counted off and split into two groups, which alternated the following:

Rd 1

400m Batan Death March with one burpee

T Merkins while Group 1 ran.

Rd 2

400m Batan Death March with one burpee

Lunges
Rd 3

400m Batan Death March with one burpee

Carolina Dry Docks

Rd 4

400m Batan Death March with one burpee

Squats

Rd 5

400m Batan Death March with one burpee

Butterfly Merkins

Rd 6

400m Batan Death March with one burpee

Burpees

Rd 7

400m Batan Death March with one burpee

Overhead Press

MARY (performed between Rd 4 & Rd 5 to give PAX a breather):
Sweat Angels x 10 IC

LBC x 15 IC

FK’s x 20 IC

FM’s x15 IC

CIRCLE OF TRUST/BOM:
YHC prayed out group sharing thanks for getting us out of the fartsack and out to enjoy the fellowship of each other.  Also, to remember the reason for the season as we approach Christmas!

MOLESKIN:
PAX welcomed an FNG for warmup who randomly wandered over to the group, but to quote Warden Norton in Shawshank Redemption, he “up and vanished like a fart in the wind.” Mumberchatter commenced as we made our way to the track and as we began the workout.  PAX in group 2 noted that YHC was a bit eager on the first stretch of opening 400m Death March (note: this did not last).  Chatter continued through Rd 4 when YHC sprung a mid-workout MARY on the PAX, but slowly died away as burpees were introduced in Rd 6.  As time ran low, YHC had to forego Rd 8; Gambler heard the obvious disappointment in my voice and suggested we continue the Death March on our mosey back to base.  YHC was further saddened by the fact PAX did not get to experience the People’s Chair as the final exercise of the morning. Live and learn…

ANNOUNCEMENTS:

  1. AlrightAlright discussed beginning Q Source meeting groups and noted the poll he posted on Band. More information can be found here: https://f3nation.com/category/q/
  2. YHC started a Run Ranger Run team to compete in the 565 mile (56.5 miles/man) challenge in February. We need 10 in a team. Currently team sits at three PAX.  Please sign up or feel free to donate to the team here: https://secure.e2rm.com/registrant/TeamFundraisingPage.aspx?teamID=838480&langPref=en-CA

Splash-down in December

Pax: alright alright, aarrrggghh, f150, ina, mile high, candy cane, rump roast, sally, icebox, splash (yhc)

We worked out hard. 35s then some court work then some Mary. Highlight was back to back partner squats.

It made us better. Merry Christmas!

Record Doubletime

COUNT-OFF & NAME-O-RAMA:
PAX: Ina Oatmeal
QIC: Pepper
AO: Flag Pole Hill Park
WARM-O-RAMA:
None. Straight to running.
THA THANG:
5 miles at a 7:37 pace.
MARY:
None. Just running.
CIRCLE OF TRUST/BOM:
Small while we waited for the #ruckers.

MOLESKIN:
Team effort, all PAX finished together with a strong group pace.

How many layers is too many?

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man (and Eli), Rump Roast, Candy Land, Alright Alright, Sally (and Roxie)
QIC: Mile High

AO: Flag Pole Hill

Perfect weather for a MuttRuckMonday. Some PAX started off with many layers, erring on the side of warmth. This decision came to be regretted after the first 1/2 mile. Typical rucking mumblechatter ranging from jack russell terriers’ aptitude for rabbit hunting to the apparent demise of the other workout at Flag Pole Hill. Candy Land decided to finish off the last 100(ish) yards with a jog back which spurred AlrightAlright to challenge him. Candy Land won out.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

ANNOUNCEMENTS:
1. The website is funded.
2. Oatmeal started an F3 Dallas team for Run Ranger Run in February. Refer to the chat on band for more information.

Preblast for week of December 16, 2018

It is cooler now in North Texas, which can mean 70 one day and then 30 in the gloom. Make sure you dress in a way that is suitable for you, F3 Nations Mudgear guide is here to help. To help with ball of man time check out the Nations Q Source for endless mission and vision help.

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Mile High

5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Pepper

TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Special Sauce

WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Splash

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Oatmeal

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Sally

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Icebox

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Then There Were Three

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Walmart
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given. Special welcome to Walmart after having to study for finals x few weeks

WARM-O-RAMA:
SSH x 12
IST x 12
Windmill x 12
Mosey to the football field

THA THANG:
Bridge Over the Nest: All PAX line up on the goal line. Two PAX start bear crawling toward midfield while the third did 10 merkins, 10 squats, and 10 LBCs. Third PAX then ran to the 50, turned around, and met the bear crawlers. At this point they switched – the bear crawlers got up, ran back to the goal line, and did their merkins, squats, and LBCs while the third PAX took over bear crawling. Repeato until the bear-crawling PAX get to midfield and back to the goal line (about 2-3 rounds of switching).
Repeato x 1.
Repeato x 1 with crab walk.

DMC: Duck walk, Merkins, Crawl bears – All PAX again line up on goal line. From the goal line Duck walk to the 10 yard line, do 5 Merkins, Crawl bear back to the goal line. Get up, duck walk to the 20 yard line, do 10 Merkins, Crawl bear back. Repeato to the 30, 40, and 50 yard lines continuing increasing Merkins by 5.

Mosey back to the playground area.

Ascending Curb Crawl: PAX line up on one side of the playground area facing opposite side. Bear crawl to other side, turn and place feet on elevated curb to complete one Derkin. Bear crawl back, turn and place feet on curb, complete two Derkins. Continue to 10 (Coach K got to 12).

Pull-Ups: Complete 120 as a team.

MARY:
Cupid Shuffle: YHC played Cupid Shuffle (3:52 minute song): Do as Cupid commands from Plank Position. Right=right; Left=left; kick=alternating side kicks; Down=merkin; “Walk it by yourself”=alternating leg lifts

CIRCLE OF TRUST/BOM:
Prayers for guidance, purposefulness, and usefulness today and this week.

MOLESKIN:
All PAX were warned at the warmup today was going to be a #beatdown; and a beatdown it was.

At first mention of BOtN, Coach K excitedly revealed that he actually created BOtN using the bridge at Glencoe. He said he did not even submit it to the #Exicon. It did somehow end up there, and is a cool thing given that YHC was searching for routines on the Exicon and thought it would apply to Glencoe this morning. In true honor to his beloved namesake, Coach K leaving a #legacy.

Once the PAX started BOtN, we each quickly realized the field was very muddy and very cold. Coach K did not bring gloves and YHC did not remember to remind him. Definitely a leadership mistake, YHC did not correctly empower the PAX to do their workout.

BOtN was tough and the crab walk after bear crawl x 2 took significant effort, but PAX really started struggling during the DMC. The Crawl Bears were very difficult – 150 yards in all, and the last two at 40 and 50 yards respectively necessitated stopping and resting from YHC and Walmart. Coach K provided moral and emotional support during the last Crawl Bear, which was awesome until PAX were told to “give it everything you’ve got,” “10 more yards,” and “5 more yards – almost there”;   and then realized we had reached the 10 yard line and not the goal line. Decently sure it was an honest mistake. The last 10 yards were just for character (?and muscle)-building.

The lesson from this is to prepare to go further and do more than you think you have to. #TheCountIsAlways100 is a way PAX can think about exercises to keep themselves going through the endpoint.

At mention of ascending curb crawl, one of the PAX suggested moving the exercise from the street to the playground for safety. A great idea; less great once we set our hands on the woodchip playground surface.

PAX did pull-ups today because at YHC’s last post, it was clear that both he and his partner were weak at pull-ups. Not sure, perhaps a good idea for PAX to Q according to their weaknesses?

Cupid shuffle – didn’t know that song could last so long, and probably don’t want to hear it again for a while.

Overall pretty solid workout. Happy to have a 3rd PAX on a Sunday, can maybe start increasing numbers over time.

ANNOUNCEMENTS:
1. Happy Hour was fun. Jello shots maybe not as much.