Ryder Cup Day 3

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Shame – hold plank and merkin with “shame” (35)
Level Up – flutter kick and LBCs with “level” (85)

THA THANG:
Field of dreams, teams of four/five

1st inning
Home- 15 burpees
1st- overhead claps (as many reps as possible, AMRAP, goes for all the other exercises as well)
2nd- squats
3rd- jump rope

2nd inning
Home- 15 burpees
1st- plank
2nd- t merkins
3rd- jump rope

3rd inning
Home- 15 burpees
1st- flutter kicks
2nd- lunges
3rd- jump rope

4th inning
Home- 5burpees
1st- Rugby sit ups
2nd- Freddy Mercury’s
3rd- jump rope

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Ant Man, BOOMER, Special Sauce, Ina, Walmart, Hannigan, Teasip, Oatmeal, Helmet, Pepper, Plus One
QIC: Icebox

CIRCLE OF TRUST/BOM:
our workouts are more fun when more people show up so let’s try to get out here more often when $2 lone stars aren’t on the line…and if that’s what it takes I think we can come up with some kind of competition to get free lone stars at Ozona every month (maybe 15 workouts a month gets a free 6 pack?). I for one am in on the Monday ruck’s, especially since Mav the Cav can go the distance.

MOLESKIN:
Was really banking on 16 PAX showing up so when we had 14 my planning went to sh*t but we eventually rallied to get teams that would have someone at each base.

First team to finish got a point (they didn’t mean anything but AlrightAlright likes points so why not?), team that had the most reps of one exercise got a discount on burpees the next inning…pretty sure I screwed this up but I was winded and not as sharp as normal.

Shout out to Helmet for not needing Ryder Cup to come to a beatdown (cough, @

Good luck team Special Sauce! If you need a luke warm body Saturday AM I might be able to roll my carcass out of bed for 30 minutes of body destroyer.

 

ANNOUNCEMENTS:
1. INSERT
2. INSERT

Ryder Cup Day 1

AO: Flag Pole Hill 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x20

THA THANG:
2.3 mile Ruck.

Penalty 25 Squats with Rucks over head for not beating our 1 mile pace from previous Ruck.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, AlrightAlright, Pepper, Ant Man, Icebox, Teasip, Oatmeal, Special Sauce, Wal-Mart, Hannigan, Plus One, Ina, Aaarrrggghhh, Boomer 
QIC: F150

Suck it up buttercup…yes I said bear crawl up the ramps

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Reach backs x12

THA THANG:
Mosey to parking deck

Partner up and do the following:
Partner One bear crawls up the first ramp while Partner Two does squats. Once Partner One gets up the first ramp, flapjack and Partner Two bear crawls up while Partner One does squats. Continue all the way up the ramp.

Go down the ramps with Crawl bear and LBC

Some grumbling from the PAX about being stuck inside so cut the next up and down ramps in half

Lunges up with Merkins
Crab walks down with plank jacks

Mosey to start area
Partner DORA
50 OH Claps, 100 squats, 150 Flutters with lap around tennis court

Merkins in a circle
MH x5

MARY:
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Chairman Mao, Coach K, F150, Hannigan, Icebox, Oatmeal, Podcast, Special Sauce,  Doubtfire (Willy Lowman Knoxville)
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Mainly just grumbling about being in a parking deck with the great weather. YHC will take the encouraging all PG rated feedback he received and ensure the next Teasip Q will take place in gorgeous outdoors (though it will probably be raining). The PAX did get to enjoy the weather at coffeteria where Icebox and AlrightAlright made a burpee bet based on the SMU-Michigan game.

ANNOUNCEMENTS:
September 24-29 will be a Ryder Cup competition between team Oatmeal and team Special Sauce (names subject to change). Will be attendance based so make your appeals now to the captains if you want to be selected. Next happy hour is October 12

35s

Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!

F3 Dallas BALBOA

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST

THA THANG:
Mosey to Dallas Hall

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

Partner up, P1 runs around flag pole, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward)
Leg Raises (150)
Big boy sit ups (200)
mOuntain climbers (250, each legs is one)
American Hammers (300, each sides is one)

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Boomer, Eruzione, Pepper, Special Sauce, Coach K, Chairman Mao, Walmart
QIC: Icebox

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Pepper made a dramatic appearance after I had set some serious odds of -300 of him not showing up at 6:59, someone should’ve taken the other side of that.

Walmart joined us from Colorado Springs where he answered the same questions from each of the PAX as they gathered this AM, he showed a lot of patience for us and our lack of listening skills

We were all glad to pick up a workout on AlrightAlright who is sure to come back from Europe a bit heavier and slower so it’s important for the rest of us to pick up the slack.

Chairman Mao played the part of Mickey as he was sniped on the first leg of the BALBOA and had to retire from the rest of the workout. The rest of the PAX rallied like Apollo and Duke to Rocky’s aid to make sure the rest of the beatdown was a success.

When we got back to the park BOOMER was welcomed by University Park PD, apparently someone called the cops because the bag I used to transport the jump ropes looked suspicious next to the shovel flag when unattended for 50 minutes.

Oo-De-Lally joined us at Bubba’s after his shift and was a pleasant addition to the crew and Chairman Mao came back to life to order his special and tell tales of life on the other side. Special Sauce did not join us because 3.5 miles in a beatdown is just a warmup.

 

ANNOUNCEMENTS:
1. Iron PAX
2. Memphis GROWRuck, Sept 21-23

Iron PAX week 2

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10 that’s all you need

THA THANG:
Challenge
8 minutes AMRAP Thrusters
2 minutes rest
8 minutes AMRAP Curls
2 minutes rest
8 minutes AMRAP “kettle bell swings”
2 minutes rest
8 minutes AMRAP Man Makers (burpees with coupon)

After each 25 reps sprint 25 yards and back.

Here are the results (total reps):
1. Special Sauce: 600
2. Coach K: 537
3. Alright Alright: 492
4. Teasip: 476
5. F150: 468
6. Aaarrrggghhh: 452
7. Oatmeal: 440
8. BOOMER: 435
9. Pepper/FNG Goldberg: these men made the wise decision to stop counting

Feel free to complete this #beatdown on your own with a 30 lb. cinder block and accurate timing, and report your scores in the comments. Podcast won last week’s competition in that manner.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, BOOMER, Coach K, F150, Oatmeal, Pepper, Special Sauce, Teasip, Goldberg (FNG)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
10 men gathered in the rainy gloom to complete this week’s #ironpaxchallenge, and they paid the price for their courage/foolishness.

ANNOUNCEMENTS:
Happy Hour tonight at Ozona at 1730. No M’s. YHC thinks that’s what Oo-De-Lally eventually decided.

Ina take on Burleson Park

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Dips x 12 IC
Irkins x 12 IC
Step up x 12 each leg OYO

Partner up
Partner 1 Frisbee thrusts in plank position x 20
Partner 2 jump rope
Switch and repeat
Partner 1 frisbee walk out down and back
Partner 2 jump rope right and left leg x 25
Switch
Partner 1 frisbee drag down and back
Partner 2 jump rope high knees x 25
Switch

Q then put jump ropes and frisbees back in car as I needed to catch my breath.

Mosey to top of parking garage for following list of exercises to be completed OYO:

Start with first exercise, then run up ramp across and down ramp back. Then repeat exercise but add second exercise from list. Run same distance after both exercises complete. Then repeat those same two exercises and add the third exercise on list then run same distance after all three exercises compete, continue until all complete list of exercises.

10 shoulder taps
20 squats
5 burpees
20 LBC
25 shoulder press
10 merkins
20 Star jumps

So totals are 70 shoulder taps, 120 squats, 25 burpees, 80 LBC, 75 shoulder press, 20 merkins, 20 Star jumps and running in between.

Mosey back to soft top from top of parking garage

MARY:
Rugby sit up x 12 IC
Freddy Mercury x 20 IC
Heels to heaven x 10 IC
Sky crunch x 12 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Boomer, Helmet
QIC: Ina

CIRCLE OF TRUST/BOM:
INA Prayed the PAX out

MOLESKIN:
I was hoping we would have enough Pax for ultimate frisbee but we did not. We completed the workout with 10 minutes to spare. We elected to go on and at least throw the frisbee around to conclude the morning. I am grateful for the 3 that joined this morning, it was a great time.

ANNOUNCEMENTS:
August 10 next F2 event
August 18 Rangers event

Hot Tub Homework

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 47 minutes.

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright Ina BOOMER Oo-De-Lally
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Prayers for a good and safe week for everyone.

MOLESKIN:
Late backblast but I remember something about Hot Tub Time Machine being the most underrated movie of all time. Your homework for this week is to watch it and report back.

ANNOUNCEMENTS:
Cant remember, tune in tomorrow to Aaarrrggghhh‘s backblast for some great insight into future events.

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Omaha Flt Changed

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Millennial
Run 100 meters then do 100 reps. After the first pax completes an exercise run 100 meters and move to the next exercise.

SSH
Overhead Claps
Rugby Sit-Ups
Squats
Flutter Kicks
Merkins
Freddie Mercurys
Lunges
IST
Burpees (whole group does total of 100)
SSH
Overhead Claps
Pull-ups (whole group does total of 100)

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Boomer, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed the PAX out.

MOLESKIN:
5 PAX gathered in the gloom for a workout prepared by Icebox. Unfortunately, our fearless leader was not in attendance. But we proceeded without him. 

Not a ton of mumblechatter because we all had to count to ourselves.

Although there was some serious trash talk regarding YHC not subscribing to commercial-free Spotify. Probably justified, and that’s why we need the real DJ Icebox.

Really tough beatdown. Well designed by the DJ.

ANNOUNCEMENTS:
1. TopGolf
2. Shirts