The Return of Coach K Q

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Icebox, Rocket Man, Hemings (FNG)
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
IST x25
Cotton Pickers x10

THA THANG:
AROD with 300 Squats, 200 LBCs, and 100 Pull Ups. Short lap around tennis courts

Mosey to garage for elevator BOMBS and Rampage (see exicon) starting at 9 burpees and working down to 1. It’s all bear crawls, burpees, and crawl bears.

MARY:
Flutters, Uptown Crunch, Penguin Crunch, Rope Climbs

CIRCLE OF TRUST/BOM:
Prayed for those traveling this weekend

MOLESKIN:
Apparently Coach K was mouthier than usual, spitting some fire before the workout even began. Everyone was nervous given his history of vendetta Qs until an FNG rolled up meaning I couldn’t do 300 burpees.

Not too much chatter from the PAX especially during the Rampage except for some jabs from Teasip which were expected. Always nice to have people sucking wind, so they can’t harass the Q.

Ended with the naming ceremony, where our FNG noted he went to UVA. We danced around the Hokie/Beamer names until Coach K thought of Saly Hemings. Bad taste? Probably. Worth it? Absolutely.

Hemings started off strong by losing his phone during the workout, which got picked up by a stranger. Prayers he found it and was not kidnapped in the process.

We made our way to Bubbas where Icebox and Oatmeal talked about the joys of having kids. Icebox still thinks he’s gonna be able to golf on Monday, which led us to debate where the Monday Ruck would be given the 100% chance of storms (Ant Man). Should be noted that Icebox brought this crappy weather back from Seattle with him.

PAX accused YHC of being a confrontational person, but I don’t know what they’re talking about. They found my Achilles heel though when an 8 week labrador retriever rolled up pulling me away from breakfast.

ANNOUNCEMENTS:
1. Ryder Cup celebration on Monday

Jog to Memory Lane on Friday

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal
QIC: Teasip

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Don Quixote x12

THA THANG:
Moseyed over to #thenest for a little #flashbackfriday workout in the old stomping grounds. Stopped at the benches for a Dirty McDeuce (Irkins, Step Ups, Durkins, Wall Sits)

Then a mosey to the parking deck for some partner BLIMPS (increasing by 30) while the other partner ran up an increasing number of ramps. Since there were only three of us, we were one group.

Moseyed back to Glencoe

MARY:
No Mary has the PAX got back to Glencoe just at 0615 thanks to Teasip’s perfect timing

CIRCLE OF TRUST/BOM:
Teasip prayed us out. Quick prayer thankful for the cooler weather and a chance to get out and workout together.

MOLESKIN:
With a large contingent of our normal Friday crowd out of town and assuming others are still hesitant to join a Q by YHC since the bear crawl incident, it was a small crowd this morning. Apparently the previous days workout was less than ideal according to Coach K, so YHC kept the timed running to a minimum. Some reminiscing about the good ole days of Friday’s at the Nest before we were banished. Overall another solid day of some working out and fellowshipping with fellow F3ers

ANNOUNCEMENTS:

Walmart hits the courts

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, AlrightAlright, Candy Cane, Coach K, Gambler, Icebox, Oatmeal, Rocket Man
QIC: Walmart

AO: Caruth Park
F3 WELCOME & DISCLAIMER:
Q welcomed everyone to the workout, and gave the disclaimer that Q is not a professional, that everyone is at the workout voluntarily, and that PAX should modify workouts as needed to avoid injury.

WARM-O-RAMA:
-SSH x20 IC
-Imperial Storm Troopers x15 IC
-Windmill x10 IC

THA THANG:
Mosey to Tennis Court

Around the Court:
PAX split into pairs. One PAX did plank jacks while his partner lunged around the tennis court. Other PAX lunges around entire tennis court. Partners switched once the lunging PAX made one lap.

Circle up for:
LBC x10 IC
American Hammer x10 IC

Repeato, except PAX found new partners and did WWI Situps while partners lunged around the tennis court.

There and Back Again:
PAX found new partners. One PAX ran suicides across both tennis courts while the other did overhead claps. Switch once suicide was completed.

Circle up for:
LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did Burpee Broad Jumps across both tennis courts and back while his partner did SSH, then PAX switched.

LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did the Inch Worm across both tennis courts, then did the Bear Crawl back, while partners did Monkey Jumpers. Switch once PAX made it back.

MARY:
LBC x15 IC
American Hammer x15 IC
Uptown Crunch Left Over Right x15 IC
Uptown Crunch Right Over Left x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for Hannigan recovery, and praised him in his absence for his awesome Ryder Cup performance.

MOLESKIN:
great mumblechatter this morning. Icebox noted that the Q was wearing short sleeves instead of a tank due to the 60 degree temperature. PAX who had been present at yesterday’s beatdown lamented the large amount of core workouts for this Q. Lots of talk about college football, namely Wake and UT. Some disses thrown at A&M.

ANNOUNCEMENTS:
1. Ryder Cup celebration next Monday at Truckyard.
2. AlrightAlright taking the Q tomorrow morning at Katy Trail. 

Going back to school with Plus One

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , F150 , Oatmeal , Teasip , Coach K
QIC: Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 12
IST x 12

THA THANG:
Beep Test
Once Out – PAX perform below exercises (I AM SLOW).
20 Imperial Squat Walker
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill
Repeato until the last PAX is standing from the beep test

Princess Tea Party
Party Cake Merkins x 12
Partner People’s Chair x 60 seconds

Civics
Al Gore – Pax Counted to 60
*Should have considered a recount

Dora in the Jungle
Partner 1 – Alligator Walk across Court
Bear Crawl Back
Partner 2 – Crunchy Frog
Repeato to 75

Partner 1 – Alligator Walk with Merkins
Bear Crawl back
Partner 2 – Monkey Humpers
Repeato to 100

Partner 1 – Bear Crawl across Court
Crawl Bear back
Partner 2 – Penguin Crunch
Repeato to 100

MARY:
LBC x 20
Uptown Crunch x 12 (each side)
Rosalita x 20
Homer to Marge

I AM SLOW
20 Imperial Squat Walker (each leg = 1)
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill

Pendulum Circuit
Partner 1 – 10 Pull-ups
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 15 Swerkins
Partner 1 – 15 Swerkins
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 10 Pull-ups

CIRCLE OF TRUST/BOM:
Plus One prayed the PAX out on a cool (and somewhat rainy) morning.

MOLESKIN:
Due to the PAX’s performance on the Beep test, all were subject to the I AM SLOW set of exercises post Dora in the Jungle. Jury is out whether AlrightAlright could have continued. The PAX argued that in hindsight, collusion to drop out earlier would have been preferred. The PAX also inquired about other beep tests (especially pull-ups). Another exercise for another day.

ANNOUNCEMENTS:
1. Walmart Q tomorrow.
2. #RyderCup Happy Hour on Monday, October 15th at Truckyard.

Where is that trail?

 

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We went 2.6 miles in 47 mins

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Walmart, Coach K, AlrightAlright, Oo-De-Lally, Ina, F150
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
Some early complaints about going off-roading. Some talks of the Longhorn win. And, of course, some reminiscing about the Taylor Swift concert.

ANNOUNCEMENTS:
October 15th happy hour at Truck Yard
No planned 2nd F this Friday

Deconstructed What?

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.

WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15

THA THANG:
Mosey to parking deck.

Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.

Mosey to Dallas Hall.

Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.

Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.

Mosey back to Burleson.

MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart

CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out

MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.

ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!

Hey now that’s a new path?!

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We rucked 2.63 miles in 48 minutes.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Hannigan
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
YHC changed up the route a little bit to spice things up. We found that the path and bridge to the police station was completed so we across there. Hannigan seemed to get a little nervous about some outstanding warrants so we had to turn back. We also found a nice little path up the side of flag pole hill after walking through the brush a little bit, I suspect that will be an AO in the near future. The weather forecast for this week is about as good as it gets, get those workouts in before it starts to rain this weekend.

ANNOUNCEMENTS:

Ruck + Side Straddle Hops NOT GOOD

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Rucked 2.60 miles
16:47 pace

Half way point Side Straddle Hops were required.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, F150, Oatmeal, Oo-De-Lally, Pepper
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great crew of 7 PAX gathered for #MuttRuckMonday in ideal weather. We learned the following:
…side straddle hops with rucks isn’t a great idea
Pepper likes rucking so he can hang at the back in silence until he’s ready to speak
…not all hills are created equal
…the PAX don’t like the idea of jogging with rucks

ANNOUNCEMENTS:
1. F3 Ryder Cup starts 9/24. Stay tuned to Band for the draft over the next couple days.

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

Peppers better late than never BB

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 10
Sprinklers x 10
Hillbillies x 10
Merkin x 10
Sumo Squats x 10

THA THANG:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, Ayyyyyye (F3 Austin), Coach K, Plus One
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
PAX were given a choice between teh OG music workout and a mystery workout; PAX opted for the music, ad after being told the mystery workout was the group Mustang, there was much relief. Good to have our F3 Austin brother out there. Alright, Coach K, and YHC realized doubling down on workouts was a horrible idea about 10 minutes in. Coffeteria at Bubbas followed the workout, where the sweat continued due to the AC not working.