Sprints N Scouts

Backblast Thursday 6/13/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Pow Pow, Special Sauce, Icebox, AlrightAlright, Coach K, Oatmeal
QIC: Sally

AO: SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Tony Hawk burpees x 8 OYO
Windmill x 5 IC

Mosey to Track

THA THANG:
Started off with 1 lap forward then 1 lap backward

Pause exercise bilateral Nolan Ryans x 20 IC

“Around the World”
Forward run 1/4 lap
Left foot first carioca / karaoke 1/4 lap
Backward run 1/4 lap
Right foot first carioca / karaoke 1/4 lap

Pause exercise flutter kicks x 36

Around the World repeato

Mosey to the straightaway start of the track

Sprints:
Groups (of 4 and 5), sprint 100m, then recover mosey next 1/4 lap (100m).
Once all PAX arrive, backward sprint 100m
Recover mosey back to start line
One final 100m sprint directly into an Around the World

10 count

750m run (end at NW corner of track).

Scouts:
Leave track running to the north, towards Burleson. Groups of 4 and 5.
Scout run is like an Indian / Native American run, but instead of the back man running to the front, the front man sprints ahead for a predetermined distance (we decided 20 steps), then sprints back and joins the back of the line; and the next man in front starts his sprint.

Did this for about 7-8 minutes.

MARY:
The Sally favorite, 8-count Dr. W.

CIRCLE OF TRUST/BOM:
Doneski. Prayed for all the important stuff including any PAX who are struggling and any men who we can help through our efforts.

MOLESKIN:
Had a great running-focused workout, kept ourselves at an advanced heart rate with some much-needed rest interspersed. Around the World seemed great for mobility work, may have to bring that back, although probably not a PAX favorite. Sprints were an interesting switch-up and definitely exhausted us, although Ina says he “only has one speed.”

ANNOUNCEMENTS:
1. QSource groups: We currently have two (Wednesday evenings and Friday lunch), and are looking to form a third. If you aren’t in one, contact Sally to get connected – it’s absolutely worth it. Ask PAX who are in one to share their experience.
2. Roller Derby this Saturday night. Stay tuned for more details.

Lap Ladder

DATE: 5/30/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to the track for the lap ladder

400 m run – Merkins x 5 IC

800 m run – Merkins x 6 IC

1200 m run – Merkins x 7 IC

1200 m run – Merkins x 8 IC

800 m run – Merkins x 9 IC

400 m run – Merkins x 10 IC

Total of 4800 m = 3 miles

Mosey back to La Madeleine

MARY:
Sky Crunches x 15 IC

Rugby x 10 IC

LBC x 15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Not much mumble chatter as we were pretty spread out during the running portion of the workout.  We got over 3.5 miles in so a solid morning of work.

ANNOUNCEMENTS:
1. QSource Friday
2.

Running with the Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

AO: La Madeleine/Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.

The Mustang 2019 Q2 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Thunderlips, Special Sauce, Oatmeal, Stingray, Ina, Gambler, Sex Panther, Coach K, F150
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Numbers:

Thunderlips: 444 reps (completed 3 rounds of 17)

Special Sauce: 444 (3 rounds of 17) – same as Q1

Oatmeal: 410 (2 rounds of 17) – same as Q1

Alright Alright: 444 (3 rounds of 17) – same as Q1

Stingray: 376 (1 round of 17)

Ina: 410 (2 rounds of 17) – same as Q1

Gambler: 410 (2 rounds of 17) – 444 in Q1

Sex Panther: 270 (1 round of 18) – blame this on the Q’s instructions

Coach K: 410 (2 rounds of 17) – same as Q1

F150: 359 (1st stop of 17)

Naked Man Moleskin:

We all learned that it is going to take a lot of work to make serious improvement from 1 quarter to the next.  Now it is time to put that work in.  We need to push ourselves even harder on Mondays and Thursdays to make the running easier the next time we do the Mustang.  We all need to improve on push-ups too.

How long should a 10 count be?

COUNT-OFF & NAME-O-RAMA
PAX: Ina, Gambler, Special Sauce, Icebox, Thunderlips, Teasip
QIC: Alright Alright

AO: Katy Trail

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20
IST x15
Squats x10
Overhead Claps x10

Mosey to Bridge

THA THANG:

Sprint across bridge, 7 Jumping Spiders OYO, Sprint across bridge, 1 Carolina Dry Dock IC, repeato with decreasing jumping spiders and increasing CDDs with random 10 counts thrown in.

Native American run across the bridge and back

MOLESKIN:
There were some complaints about people doing their 10 counts too quickly.

The PAX were sucking wind for the majority of the workout which was the goal.

Gambler tweaked his hip, and YHC’s foot was a major hindrance as we tried to get back to La Madeleine.

Not much time or energy for mumblechatter.

ANNOUNCEMENTS:

  1. Happy Hour on 3/8/19

No Pax Left Behind V Day Run

Valentine’s Day

AlrightAlright, Sally, Special Sauce, Gambler, Thunderlips, Ina, Mile High, & Hannigan joined YHC for Katy Trail Thursday

Oatmeal, Rump Roast, & Coach K showed up at 5:15 for their vision quest and saw them at the end of the workout

For the Katy Trailers the theme of the workout was pick up your 6, ran in 1/4 and 1/2 mile increments and whenever you finished you had to run back to the PAX bringing up the 6 and finish the segment with them. jon immediately asked after I explained the concept if he had to run back if he finished 3rd, clearly handicapping the field well as he was right on AlrightAlright and Mile High’s tail all AM.

PSA for future Thursday Q’s – don’t Native American run when you’re crossing Knox, that’s my bad Thunderlips and hope you forgive me

Awesome to see Hannigan again as he came back for a Thursday workout for the first time in a while, great job!

We sprinkled in a few squats and merkins but it was really about the run and stretching the legs out and getting some miles in.

Candy Cane Returns

PAX: Ina, Alright Alright, Icebox, Oatmeal, Gambler, Special Sauce, Rump Roast, Splash, Rocket Man, Coach K, Spread, Sally, Thunderlips (FNG)

QIC: Candy Cane

AO: Caruth Park – The OG AO

Tha Thang:

Warmup

Burpee Pyramid 1 to 10 back to 1

Merkins, Lunges, Planks, Suicides, more of the same

Rugby Practice with Chairman Mao

Pax: AlrightAlright Special Sauce Mile High Icebox Teasip Gambler Aaarrrggghhh Ina Landing Strip (Nola) Rump Roast Oatmeal

12 Pax gathered for running or Rucking this morning.

YHC managed to conduct an in-cadence warmup without any grumbling a personal accomplishment

Oatmeal and Rump Roast then split off and got in some good rucking this morning.

The rest of us did a workout inspired by YHC’s first ever rugby workout.

100 walk 200 m jog 100 sprint 5 burpees
200 walk 400 jog 200 sprint 10 squats, 5 burpees
200 walk 800 jog 200 sprint 15 rugby sit ups, 10 squats, 5 burpees
400 jog 200 sprint

Mary concludes the throw back

Mumble chatter
@AlrightAlright apologized to Landing Strip for us not talking enough during the workout, despite him finding ample time to complain we didn’t follow Upward rules when we continued running while he tied his shoes. We also learned he needs new shoes.

@sSpecial Sauce was disappointed there was no tackling.

YHC discovered he’s still slow from time off last fall. A PSA to everyone to not take too much time off for multiple reasons.

Announcements
Run Ranger kicks off tomorrow so good luck to those participating.

Bourbon night is next Thursday hopefully we can find a copy of Hoosiers before then.

2nd F that Friday Iocation TBD

Teasip offered some kind words to pray us out.

Finally YHC is not sure why band hates him and doesn’t format properly

DJ Icebox will be spinning records tomorrow at his workout; so, be there for the fresh beats and the beat down.

QSource in a Workout

PAX: Aaarrrggghhh, Gambler, Hoser (F3 Franklin)

QIC: Alright Alright

Alternative Beatdown: F150

Disclaimer: Given

YHC sent out a preblast yesterday letting all of the PAX know that this workout would be an additional QSource lesson.  YHC thought that would be appealing the PAX.  Apparently it was not.  In fact, it seems that the PAX are seriously against this type of lesson, as Aaarrrggghhh and Gambler were the only Dallas PAX to join YHC for the educational #beatdown.

YHC is contemplating calling out all of the PAX that had committed to posting, and then did not…

#Tclaps to Chairman Mao for running the Katy Trail to join us for the Warm-o-rama only before heading immediately to the DMV for a less than efficient morning.

Warm-o-rama

SSH x15

IST x15

Squats x10

Tha Thang

Mosey to the Bridge as a Community (a group that is close in proximity, but has no true purpose)

At the base of the Bridge partner up.  Partner 1 run across Bridge. Partner 2 does merkins until Partner 1 returns. Flapjack. This is an Organization (a group that has a purpose, but is not necessarily close in proximity).

Native American run across the Bridge and back. This is a Team (a group that is close in proximity and has a purpose).

Bataan Death March across the Bridge and back, with 3 burpees at the back of the line. This represents a Leech, an organization that is slow moving and dying. Individuals are looking out for their own survival in these organizations.

Native American Run across the Bridge and back. This represents a Bullfrog, an organization that’s purpose is solely to exist. Bullfrogs are happy with the status quo and truly enjoy comfort.

Timed Native American Run across the Bridge and back. This represents a Lizard, an organization that is dedicated to the effective achievement of its mission. Lizards are forward looking, they seek change through movement and disruption. The stopwatch certainly disrupted us.

Timed Native American Run across the Bridge and back with the mission of beating the previous time.  We did.

Celebratory individual run across the Bridge and back.

Community mosey back to La Madeleine.

In all we ran 4.2 miles.

YHC hopes the PAX learned something from this beatdown.

Let’s get better tomorrow men. No more excuses.

Ice cold Icebox Workout

Aaarrrggghhh AlrightAlright jon F150 Teasip Sally Rump Roast Oatmeal Coach K Ina Mile High joined YHC for a keeping it moving beat down. Here’s what happened:

Warmup

Jump rope waterfall

4 rectangle – bear crawl every rectangle on a half court, do 2 T-merkins at each corner

Suicides – short to long then long to short

4 rectangle – crab walk forward every rectangle on a half court, 2 rugby sit ups at each corner

Jacobs ladder – monkey humpers and squats

Jump rope waterfall

Partner up – P1 paint the lines, P2 Freddy mercuries

4 rectangle – crawl bear every rectangle on a half court, 5 mountain climbers each corner (ran out of time in the middle of these)

YHC was committed to keeping us moving as to not get stung by the wind too bad and it showed with a much heavier dose of cardio than the PAX is accustomed to during a DJ Icebox workout. I didn’t hear a lot of mumblechatter but it’s clear that Sally is the best jump roper and AlrightAlright is the worst. Club Rehab got some good work in with the toys I brought, Coach K is not a fan of the word toy for workout instruments so please continue to use that word when you bring props for future Q’s. Oatmeal is now the keeper of the ruck sack until I return later next week.

Solid showing for a cold beat down, I’m crediting Mile High for leading a devotional ahead of time.