Q of the YEAR Rd 1 Beatdown 1

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, F150, Oatmeal, Chairman Mao, Belk Bowl
QIC: Icebox & Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH & IST

THA THANG:
Icebox:
Tim McGraw ft Nelly, Over and Over – SSH + burp-ups with “over and over” (21)

TI, Bring em Out- flutter kicks + LBC’s with “bring em out” (68)

Crazy Town, Butterfly- back plank + dip with “come” (48)

Big Sean, Moves – star skaters + Bobby Hurley with “moves” (41)

Empire Cast, Boom Boom Boom Boom- Penguin crunch + yeah thrusts with “Boom” (100)

Schoolboy Q, Man of the Year- plank jacks + merkins with “man” (44)

Special Sauce:
Mosey over to the tennis courts for “20 minutes of mayhem.” The goal here was to be continually moving for the entire 20 minutes.  There would be no dedicated recovery time or “10 counts”, only active recovery. 
 
The Thang (with an 80’s rock playlist serenading in the background)
 
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
 
Each Pax Started at one of the corners of the tennis service boxes for bearcrawls and Merkins (rotating clockwise)
Merkins x 5, bc to next corner, Wide Merkins x 5, bc to next corner, Close grip Merkins x 5, bc to next corner, Carolina dry dock x 5, bc back to starting corner
IC Freddie Mercury x10
Rinse and Repeat
 
Back to the doubles lines for Gorilla Hops (Mix of a squat / broadjump….had to be there).  Width of both tennis courts was 1 rep.
Gorilla Hop x 1
Plank 10 Seconds
Gorilla Hop x 1
IC 10 Leg lifts
Lunges x 1
Plank 10 Seconds
Gorilla Hop x 1
 
Jacobs Ladder – Forward Run & Backpedal Width of both Courts with Burpees and Squats (1/4, 2/3, 3/2, 4/1)
 
Line up on center line of tennis court for Side Shuffle Shuttle Run (Doubles / Doubles / Single / Single) x 4
 
Line back up at a corner of the service area for 2 more rounds of bear crawls and merkins. 

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great showing today, despite the cold temps.  If really didn’t feel that cold once we got moving.  Icebox set the bar high with another solid playlist workout, and the PAX had a tough time with the final vote.  Perhaps an upgrade to his speaker will allow him to bring him the title of QOTY next year (I’ll drop a Christmas hint to his M).  Great to see @ back out on a Tuesday, he just couldn’t miss out on a PNC showdown.  Queen made another appearance on a playlist today, AlrightAlright still is not a fan and likes to make it be known.  Great job by everyone today, lets have a strong showing again tomorrow for AA vs Spread.
 
YHC Prayed us out

DJ icebox playlist:
https://open.spotify.com/user/martijos/playlist/6VQA2UxHoavwzxcZ3RU5nR?si=53JTZYDkQFCyRpQgNA63Ew

ANNOUNCEMENTS:
1. Rd 1 Beatdown 2 in the Gloom with AlrightAlright and Spread at Caruth Park 0545.

29 for 30 Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Icebox, Teasip, Rump Roast, Ant Man, Oatmeal
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Within our workout this gloom.

THA THANG:
30 exercises with a partner 30 reps
1. Side Straddle Hops IC x30
2. LBCS
3. Merkins
4. Squat Jumps

5. Flutter Kicks (4 count)
6. Shoulder Press w/ Coupon
7. Monkey Humpers

8. Elf on a shelf w/ Coupon
9. Skull Crushers w/ Coupon
10. Lunges (4 count)

11. Hello Dolly
12. Mountain Climber
13. Al Gore (30 Sec)

14. American Hammers
15. Diamond Merkins
16. Prisoner Squats

17. Imperial Storm Troopers IC x30

18. Penguin Crunches (4 count)
19. Triceps Extension w/ Coupon
20. Step Ups

21. High/Low Planks (30 Sec each)
22. Abyss Merkins
23. Box Jumps

24. Big Boy Sit-ups
25. Carolina Dry Docks
26. One legged squat (15 each leg)

27. Superman
28. Wall Sits (People’s Chair – 30 sec)

29. Rugby Situps

MARY:
Plenty within the exercises above.

CIRCLE OF TRUST/BOM:
YHC share with the PAX about the great success of the Flower Mound AO and Rocket Man’s leadership. We will be clown caring to FB the first three Saturday’s of December for those PAX interested in going. YHC challenged the men to be looking around at men in their neighborhood, work place, or circle of influence to see who needs to be encouraged during these months as the darkness of the day is longer and depression seems to come about more.

MOLESKIN:
YHC did not plan for 7 PAX to arrive ready to workout, this is higher than most Friday workouts, seeing that it was cold (49 degrees, felt like 38 accord to TWC). There was much to say about starting with SSH and not having any ISTs so YHC waited until the ½ way point when the mumblechatter was highly asking for such to add to this workout. What started off pretty simple added more difficulty as the PAX added Coupons to a couple of workouts. We made it through 28 of the original 30 workouts planned, we left off Burpees and Frog Jumps as they were the final workouts and we were out of time. Great workout for the PAX this gloom.

ANNOUNCEMENTS:

Inaugural F3 Relays

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Gambler, Special Sauce, Oatmeal, Walmart, Teasip
QIC: Icebox

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20 IC
Imperial Storm Troopers x20 IC

THA THANG:
Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!

ANNOUNCEMENTS:

Scranton’s very own Qs in Dallas

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, AlrightAlright, Oatmeal, Gambler, Ant Man, Rump Roast, Ina, Spread, Aaarrrggghhh, F150
QIC: The Strangler

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
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THA THANG:
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MARY:
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CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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2. INSERT

Mutt Ruck Monday – 11/5/18

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Ant Man
QIC: Oatmeal

AO: Flagpole Hill
F3 WELCOME & DISCLAIMER:

THA THANG:

Approx 2.5 mi ruck with mutts.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Ant Man was a late arrival, but PAX were happy to have another mutter rucker.  Chatter about upcoming election and junk texts received by various candidates for office.  PAX were inspired/startled by random patron praying loudly in the park at end of journey.

ANNOUNCEMENTS:
1. Something about going to see Bohemian Rhapsody this week.

Sgt. Pepper’s Q German Park

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Aaarrrggghhh
QIC: Pepper

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Imperial Storm Troop x 10
Hill Billy x 10
Daisy Pickers x 10

THA THANG:
Deconstructed Murph
Pullups x 10
T-Merkins x 20
Gorilla Squats x 30
Run a lap around track.
Lap 4 for lune on straight aways, jog the turns.

MARY:
Sweat Angels x 20
Flutter Kicks x 20

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Sky Pickles Build Character?

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

AO: Katy Trail #katytrailthursday
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x15, IST x15 Monkey Humpers x5

THA THANG:
Mosey to the Katy Trail for the following:

-First quarter mile run with OH Claps x 15 & The Bird x 15
-Second quarter mile run with Irkins x 12, LBC x20 & Derkins x 12
-Native American run for 1/2 mile with plank jacks x 20
-Last Quarter mile run out, then turn around and another Native American run for 1/2 mile with Dips x12, Step Ups x 12, Penguin Crunch x 15 and another set of Dips x12 & Step Ups x 12
-Quarter mile run with Yeah Thrusts/Sky Pickle/Alabama Prom Dates x15
-Quarter mile run with Merkins x12 and Rugby Situps x15 OYO

-Final quarter mile run with 5 burpees OYO, mosey back to La Madeleine

MARY:
Intermittent throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
6 PAX gathered for #katytrailthursday while F-150 went off on the solo ruck. Alright Alright was quick to point out the contradictory clothing for YHC as YHC was wearing gloves and his Santa hat but short sleeves and shorts (this was due to the sensitive extremities YHC has. AA and Ina had the standard too cold vs not too cold debate and it seemed like most agreed it wasn’t too cold. At one of the quarter breaks, AA said he should’ve brought a cowbell to bother YHC about the Ags laying an egg this weekend, which YHC was very thankful he didn’t. On the way back, the PAX decided to hold off on the Sky Pickles until a group of female joggers went by (which was probably smart). This led to a discussion of how you can do anything when no one is watching which Special Sauce said is the definition of character. Most agreed doing Sky Pickles when no one is watching is probably not the definition of character. Overall a good workout/run on a crisp Thursday morning.

ANNOUNCEMENTS:
1. Potential 2nd F Happy Hour and other event next Friday/Saturday
2. 2nd F movie night with Alright Alright Director’s Commentary for Bohemian Rhapsody

Chains & Ropes…what’s in F150s garage?

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, AlrightAlright, Icebox
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20
Overhead claps IC x20
Prisoner Squat IC x20

Jog around park at each corner
Merkin x25 OYO

THA THANG:
Partner 1 – 5 Hanging Ab Crunches (left, center, right) , 5 Swirkins; Partner 2 – Plank

Cliffhanger Merkins IC x15 – P2 will hold P1’s legs in the air while P1 completes the required number of Merkins

Mosey to fields
Coupon pulls (PAX pulls 1 coupon w/ chain 50 ft, other PAX do exercise called out by PAX) – We made it through the rotation 2 times with some of the following exercises: Sumo Squats, SSH, Overhead press, Windmills, Pulsating arms forward, Thrusters, High knees, and a couple of others.

Mosey over to the cover picnic area for some Mary

MARY:
Boat/Canoe IC x20
Aw Yeah’s IC x20 each side
Captian Thors IC to 5 BBS (1:4)

CIRCLE OF TRUST/BOM:
PAX we are not guaranteed a morning to awaken up to each day. For those with children and wife, hug them daily and let them know you love them. With the men at work or your co-workers don’t allow tension between yourself and them. Invite the men around you to come join us and be part of this great brotherhood.

MOLESKIN:
This gloom we kicked off warming up with no WalMart, who had posted on Band that he was bringing a FNG most likely. Must have gotten lost. Durning our warmup Icebox tried to help AlrightAlright with a stretch for his back since it was hurt. Turns out AlrightAlright didn’t get that it was for him and not for Icebox. Several comments were made throughout the morning bout Millennials but that did not stop any progress in the beatdown. We quickly made a lap around Glencoe stopping at the first three corners and then at the playground to do 25 OYO merkins. During our warm up lap AlrightAlright mentioned that he could do this all morning, like that will a happen with me leading a beatdown.

Sally began shedding clothing upon returning to the covered picnic area at some point it came down to his last layer and he was encouraged to keep that layer on. If Dallas Parks ever calls about tracks in the park we don’t know much about what they are asking about. We managed to our shoes soaked pretty well even without the rain. During the coupon pull questions began to be raised about what my garage must look like with all the stuff I bring for workouts.

We managed to finish at just the perfect time.

ANNOUNCEMENTS:
1. Q of the year competition – nominate your Q (has to be someone other than yourself. Top nominations will face off in a Q competition.

Back-to-the-track

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Walmart, Icebox, Oatmeal, Aaarrrggghhh, Gambler, Chairman Mao, Ina
QIC: Ina

AO: La Madeleine on Mockingbird
F3 WELCOME & DISCLAIMER:

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

THA THANG:
Mosey to SMU track for some good cardio work.
400 m run followed by Merkins x 10 IC
400 m run followed by Squats x 10 IC\
400 m run followed by Shoulder Press x 25 IC
400 m run followed by Burpees x 15 OYO
800 m run followed by Overhead claps x 20 IC then PAX were asked to find a partner

Partner 1 – 300 m shuttle (6 trips 50 m out and back) – Partner 2 – Bobby Hurley (Partners switch after partner 1 completes shuttle run)

Partner 1 – Lunge 50 m and back – Partner 2 – 25 Left foot/25 Right foot/50 both feet jump ropes (Partners switch after partner 1 completes 100 m of lunges)

Partner 1 – Broad jump 50 m, sprint back – Partner 2 – 5 diamond merkins/10 wide grip merkins/15 merkins)

800 m run to finish up the morning

Mosey back to La Madeleine

MARY:
None

CIRCLE OF TRUST/BOM:
YHC shared some thoughts on the importance of perseverance in our daily walk.  Stay positive and fight through.  Grateful to the PAX for allowing me to share about my own struggles in which perseverance is needed.

MOLESKIN:
The PAX were a little disappointed about going back to the track (2 weeks in a row) but appeared to be pleased with the amount of cardio.  AlrightAlright was very excited to see the jump ropes this morning.  Overall a great day and hopefully a great beatdown.

ANNOUNCEMENTS:
1. Q of the year contest coming soon per AlrightAlright