Splash’s Rugby Prep Q

#backblast we met at 5:45am at Caruth for a good old fashioned sweat-o-Rama.

Pax: AlrightAlright, Spread, Princess Turtlehead, Gambler, Aaarrrggghhh, Oo-De-Lally, Icebox, Special Sauce, Isaiah, Teasip, Ant Man, 1 more…sorry, I have already had a glass of wine…oh, and me, Splash

Plenty of stretching type exercises to losses up. Mosey up the hill. Chairman special. Rugby sit-ups in increasing amounts. Tennis court work. Sprints. High knees. Butt kicks. Bear crawls. Straight up work!

Thank you for allowing me to participate.

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!

Iron PAX Week 3

AO: Glencoe Park
PAX: F150, splash, Icebox, Aaarrrggghhh, Pepper, Ant Man, Special Sauce, Face (Louisville)
QIC: Teasip and Coach K

Another day, another Iron PAX competition.

WARM-O-RAMA
SSH x15
IST x15
Cotton Pickers x12

THE THANG
See preblast. It was a workout that existed

1. Special Sauce – 520
2. Teasip – 492
3. Pepper – 482
4. Icebox – 433
5. Face – 414
6. Aaarrrggghhh – 387
7. F150 – 384
8. Ant Man – 365

NMM
Teasip got us going with ye ole faithful warm up before moseying to the tennis courts for the third week of the Iron PAX competition.

YHC decided to sit this one out to keep time and make sure everyone knew what was going on. Despite being met with resistance on this and being assured that the PAX knew what was going on, YHC answered questions for several minutes of the workout. Splash called YHC out for being particular cranky this morning, which, to be fair, was accurate.

After an interesting initial song choice, Icebox came through with the solid country workout playlist.

Not too much mumblechatter except for some comments about the toughness of 50 straight hand release merkins. Special Sauce wished good luck to the rest of us doing the workout the rest of the week and mentioned some live streams on band for integrity/accuracy purposes.

Unfortunately there was little time for anyone to catch up with our fellow PAX from Louisville, though we were grateful to have him join us.

Splashs famous BB

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

All good quality names. How do you tell? You just think about addressing the M as mrs “so and so”. I thought oatmeal was kind of lame but I like the sound of mrs oatmeal. Really like mrs icebox and mrs special sauce…these really pass the good naming test. Please keep this in mind as we try to raise our naming game.

Besides that we burned a bunch of calories and proved that I’m faster than A2 over short distances.

You should have been there. Pretty sure we all got laid that morning when we got home. Just saying.

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox, Oatmeal, Princess Turtlehead
QIC: Splash

What happened to Pepper

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x10
Moroccan Night Clubs x10

Mosey past the Stadium, past the track, past the parking deck and past the Mustangs.

THA THANG:
Circle of Pain
Merkins x10
Peter Parkers x10
Parker Peters x10

Bataan Death March (from street corner by Mustangs to Burleson Park)
PAX at the back does 3 lunges on each leg then runs to the front

Rings of Hell
3 Laps around the park (.25 mile/lap) with 10 pull-ups each lap

Bataan Death March Part II (from park to Mustang parking deck)
PAX at the back does 5 Overhead Claps then runs to the front

Partner Dinner Call
Start at the bottom of the parking deck.
Partner 1: flutter kicks
Partner 2: run up one ramp, call Partner 1 up and begin flutter kicks
Repeato to the top and then back down

Stairs and Ladders
Run up stairs, and at each level do increasing number of squats, continue increasing the number at each level as PAX run down the stairs

Take the Long Road Home
Mosey around construction back to La Madeleine

MARY:
LBC x12
Paulina x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Marie Callender (F3 Concord), Oo-De-Lally, Splash
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX gathered in the gloom this morning… none of whom were scheduled to Q. At 0530 YHC took the reins, but decided that we would warm up in the parking lot in case Pepper was running just a couple minutes behind. He was not, so we took off. With rain in the forecast and lightning visible YHC decided that it would be best to stay close to parking decks as opposed to completely facing the potential elements on the Katy Trail.

– All complaints about the workout should be directed to Pepper
– YHC wanted to get plenty of cardio in without crushing everyone’s legs the day before we complete the #ironpaxchallenge
– The PAX were pretty much silent for much of the #beatdown, so the cardio must have been sufficient.

ANNOUNCEMENTS:
– #SecondF Happy Hour is tomorrow at 1730 at Ozona. Oo-De-Lally has made the not so executive decision to invite M’s, so bring your M’s and CBD’s.
– #IronPAXChallenge tomorrow at Germany Park at 0530

AlrightAlright F3 is more than just Fitness

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x21
IST x10
Hillbilly x10
Moroccan Night Clubs x20
Moroccan Night Clubs with High Knees x20

THA THANG:
Migration to Snider Plaza (stops along the way for the following exercises)
Burpees x5
Peter Parkers
Lunges x10
Imperial Storm Troopers x15
Parker Peters
Merkins x20

Fun at the Plaza
Backwards run 40 yards, sprint back
25 Plank Jacks

Cora (Dora with focus on core)
Partner 1: run around fountain and back
Partner 2: exercises (Rosalita x100, Freddie Mercury x200, Flutter Kicks x300)
Flapjack and repeato until all teams have completed the exercises.

More Fun at the Plaza
Squats x30

Return Migration
Burpees x5
Long Mosey back
Mountain Climbers

MARY:
Paulinas (aka Reverse Baby Crunch) x12
LBC x12
Penguin Crunch x12
Heels to Heaven x6

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Boney Express, Coach K, Helmet, Icebox, Ina, Special Sauce, Splash, Spread
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC took this opportunity to talk about a former F3 Winston-Salem brother who took his own life last week. He had fallen into serious depression and had stopped going to F3 months ago. YHC is not an expert on depression, but YHC knows that loneliness doesn’t help. The men of F3 Winston-Salem will always wonder how Hoser slipped through the cracks. This should be a reminder to us that we should constantly be leaning on guys to come back to F3 if they’ve been absent for a while. They need F3 for the fitness, but more importantly they need this brotherhood.

MOLESKIN:
– #kotters to splash and Spread after several weeks off.
– the PAX were pretty quiet during the running portions of the #beatdown
– we focused on core today because many of the PAX want to have fresh arms and legs for the #ironpaxchallenge on Friday. So far the fastest time in the nation is 20:45

ANNOUNCEMENTS:
INSERT ANNOUNCEMENTS MADE FOR THE MORNING.

Heavy Cardio by Pepper

#backblast
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Windmill x 10
Hillbilly x 10
Sumo squats x 10
Merkins x 10

THE THANG:
Chumbawumbaburpee
Egyptian walk to baseball fields
Partner up for DORA
T-merkins x 100
Dips x 200
Sweat Angels x 300
Native American Run to Basketball court
the Wilt Chamberlain – run down court, bob Hurley’s x 25, run back, monkey humpers x 25, run down, bob Hurley’s x 25, run back, monkey jumpers x 25. 100 reps total.
Mosey to the Tennis court

MARY:
Freddy Mercuries x 15
Ring of fire flutter kicks x 100
LBCs x 20
Rugby situps x 10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright splash Teasip Icebox Ultra BelkBowl Aaarrrggghhh Special Sauce Oatmeal Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Usual ribbing at YHC for always being half asleep. Started with the chumbawumbaburpee but then through the curveball of not doing the rest of the OG music workout. Vocal mumbling and complaints on the leg-themed Wilt Chamberlain. PAX pondered the F3 mystery of why Rugby Sit-ups have become associated with Aaarrrggghhh

ANNOUNCEMENTS: reminder that Aaarrrggghhh is Qing the “Four Corners” workout tomorrow.

Plus One Black Ops

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Murph

1 Mile Run
100 Pull-Ups
200 Push-ups (Merkins)
300 Squats
1 Mile Run

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Coach K
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed out the PAX

MOLESKIN:

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

Splash Needs a Nap Now

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

Cardio Tuesday with DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

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

THA THANG:
Native American Burpee Mile (1/4 mile + 12 burpees X 4)

Partnered up, P1 does a perpetual 5X5 of swirkens, pull-ups, and squats while P2 runs a 1/2 mile. Repeated

We didn’t move as fast as I had planned, was hoping to get some sprints in under the lights, hopefully next time

MARY:
Falco, Rock Me Amadeus – flutter kicks + rugby sit-ups with “Amadeus”
Lil Jon, Bia Bia – penguin crunch + Alabama prom date with “Bia”
Cardi B, I Like It – Freddy Mercury’s + LBC’s with “like”

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Pepper, Oo-De-Lally, F150, Teasip, Splash, Coach K, Special Sauce; FNG: JoJo
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
I’ve taken splash’s feedback and will do more warmup next time he’s at one of my Q’s (at the rate we’re going at it’ll only be twice a year). Didn’t hear a lot of mumblechatter, once again starting with a burpee mile gassed a few of the PAX out

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. 4th of July workout tomorrow at Caruth Park 07:00
3. F3 Dallas shirts pre-order is currently open until July 13th.