Texas Two-Steppin’

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH and IST x15 each

THA THANG:
Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins
-Burpees

One final native American lap bringing us to 3 miles on the track before moseying back

MARY:
None

CIRCLE OF TRUST/BOM:
We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

MOLESKIN:
YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

ANNOUNCEMENTS:
1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

Loading The Ark

PAX: Chairman Mao, Coach K, F150, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Teasip

QIC: Alright Alright

Welcome & Disclaimer: Done

Warm-o-rama:

Mosey to Fountain #1

SSH x20

IST x20

Mosey to Quad

Tha Thang:

YHC, and the rest of Park Cities Baptist Church, have been reading through Genesis, so YHC was inspired by Noah to do an Ark Loader workout.  YHC can’t claim the Ark Loader idea, as YHC once participated in one with F3 The Fort led by everyone’s favorite Round Table Q, CSPAN. However, YHC had a slight tweak, we needed to load the ark 2 by 2, so we partnered up.  This also allowed us to spend more time getting to know other PAX.  The first instruction was to partner up with someone that the PAX had never partnered with before.  The other important lesson today was in leadership: leaders need to do things that they don’t want to do for the good of the group, so we would only be doing exercises that YHC doesn’t like and we wouldn’t be running at all.

Each pair would then complete an exercise together, then complete some type of animal walk out and around the fountain and back.  The walks would go in this order: bear crawl, duck walk, crab walk.

Monkey Humpers – 50 total

Overhead Claps – 100 total

Nipplers – 150 total

Knee Ups – 200 total

Erkins – 250 total

Yeah Thrusts – 300 total

Squats – 350 total

Teams: Icebox – Sally, Oatmeal – Rump Roast, F150 – Teasip, Chairman Mao – Mile High, Alright Alright – Coach K

COT: YHC talked about the need for us to spend more time getting to know each other, and embracing new guys. It can be easy to feel left out in this group with all of our inside jokes and camaraderie.  We need to make sure that new guys feel welcome and immediately part of the group.  As Q’s we need to forget about what we want to do and focus on doing what the group needs to do.  This includes nipplers. We wrapped up right as the downpour began.  We got the ark loaded just in time.

Announcements:

  1. Run Ranger Run begins on February 1st – sign up, create a team if necessary, help others raise money.
  2. Texas Independence Day #CSAUP on March 2nd – we will be planning this during our Ruck on Monday January 14th.
  3. Q Source Groups are meeting on Wednesday nights at 6 PM at the Chick-fil-A on Hillcrest and Fridays at 11:30 AM at the Taco Joint in Preston Center.  Your Qs this week are Mile High and Oatmeal.

“Typical” Teasip Tuesday

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

THA THANG:
4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

MARY:
Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

ANNOUNCEMENTS:
1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan

#Benchmark Fitness Test 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Ina, Isaiah, Pebbles (F3 Tallahassee), Pepper, Rump Roast, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

Alright Alright – Shoulder Raises 150

Chairman Mao – Dollies 100

Coach K – Mountain Climbers 55

F150 – Nipplers 50

Ina – Nipplers 71

Isaiah – Nipplers 100

Pebbles – Nipplers 70

Pepper – Nipplers 32

Rump Roast – Nipplers 30

Sally – Nipplers 45

Special Sauce – Dollies 71

Teasip – Mountain Climbers 100

CIRCLE OF TRUST/BOM:
YHC prayed us out, thanking God for a new year and the ability to set benchmarks and improve each year.

MOLESKIN:

Great to have Pebbles join us from Tallahassee.  He drove all the way in from Mansfield to post.

The #mumblechatter was plentiful this morning.  It more than made up for the lack thereof on Thursday and Friday.  Where should we begin?

The music… our resident DJ, Icebox, was absent, so Teasip, being the High Impact Man that he is, offered to bring his speaker and a playlist.  YHC was quite pleased with the country music playlist that our DJ selected as it provides the perfect pace at which to do 100 burpees, and the rest of the exercises quite honestly.  Unfortunately, the other PAX have less sophisticated taste and quickly requested some music that has unintelligible lyrics.  The PAX were satisfied for a few songs, but quickly turned on their DJ when things got a little too old school and less workout friendly.  Teasip was not surprised at how fickle the audience was.

The burpees… many PAX expressed concerns prior to the #beatdown.  They were appalled that we would be ending the workout with an additional 300 burpees.  YHC quickly informed them that no one would make it that far.  YHC was correct.  The first 100 burpees were truly a #crowdpleaser though.

The merkins… immediately cries rained down about Teasip having led the Murph yesterday and YHC having led the Mustang the day before.  It made #benchmark week a very difficult week.  But isn’t that what we want?

The nipplers… if you don’t know what this is you really missed out, and YHC is sure the PAX will be willing to explain it to you when you ask.  These kicked everyone’s butt.  The majority of that was probably due to the number of merkins that had been completed this week, but it was also a fairly unfamiliar exercise.  It is quite clear that we all need to improve in this area, so let’s do some more of those this year.

The coffeteria… Sally attempted to protests Bubba’s by suggesting Chick-fil-A multiple times, and then said that Chick-fil-A is better than Bubba’s.  We heard later that F150 agreed with him.  All YHC knows is that these guys should be grateful there isn’t an Inquisition going on right now because that is utter heresy.  PAX from around the nation have agreed that Bubba’s is the greatest #coffeteria AO in F3 Nation.

The social media… we had conversations this morning about how other exercise groups have grown through social media, specifically through influencers.  In case anyone was wondering, the 2018 Q of the Year, Special Sauce, has the most Instagram followers of any of our PAX with 614.  Apparently, some guy named Podcast has the most Twitter followers.  Not sure who he is though.

ANNOUNCEMENTS:
1. Run Ranger Run
2. Q Source starts this week

3. CSAUP on March 2nd

#Benchmark Week: The Murph

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Coach K, F150, Icebox, Isaiah, Oatmeal, Sally
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x7

IST x 12

THA THANG:
The Murph

Run 1 mile

100 Pull Ups, 200 Push Ups, 300 Squats done in sets of 5, 10, 15

Run another mile. We timed it so we can see improvement throughout the year.

Alright Alright: 32:40

Coach K: 33:20? (not sure if right)

Teasip: 34:50

Isaiah

Icebox: 35:33

Sally: 36:09

Oatmeal:

Aaarrrggghhh:

F150: 39:40

MARY:
LBC x 15

Penguin Crunch x 15

Freddie Mercury x 15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, outside of some serenading by Alright Alright. Some complaints of soreness after the Mustang the previous day. #Tclaps to Oatmeal for doing extra sets as he lost count and F150 for intentionally doing extra reps. #Tclaps to Aaarrrggghhh for telling the whole PAX his secret of keeping count of his rounds (acorns or sticks). Icebox continues to lead the #dadbodsfor100 as there was no sign of the other future dads (Boomer, Antman, Oo-De-Lally) though Isaiah proved that you can be a current dad and still join us in the Gloom. Great continuation of #benchmarkweek

ANNOUNCEMENTS:
1. 2nd F Happy Hour next Friday, location TBD
2. Register for Run Ranger Run in February, talk to Oatmeal if you have questions

3. CSAUP March 2 (Texas Independence Day). Talk to Alright Alright about helping to plan it

The Mustang 2019 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Gambler, Icebox, Ina, Mile High, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given (includes the Flu)

WARM-O-RAMA:
SSH x11

IST x10

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:

Alright Alright: Completed round of 17 for 444 reps

Ant Man: Completed round of 18 for 342 reps

*Coach K: Completed two full sets of 17 for 410 reps (need confirmation)

Gambler: Completed round of 17 for 444 reps

Icebox: Completed one full set of 17 for 376 reps

Ina: Completed two full sets of 17 for 410 reps

Mile High: Completed round of 18 for 342 reps

*Oatmeal: Completed two full sets of 17 for 410 reps (need confirmation)

Sally: Completed round of 18 for 342 reps

Special Sauce: Completed round of 17 for 444 reps

Teasip: Just shy of completing the round of 17 for 437 reps

YHC told the PAX prior to the start gun that completing a set of 16 would put them in world record territory.  No one was able to accomplish that today, but based on today’s results YHC expects that record to fall in 2019.

The worst part of the workout might have been the mosey back to La Madeleine in the middle of a monsoon.

MARY:
Plenty of LBCs during the workout

CIRCLE OF TRUST/BOM:
A brief prayer as we were all ready to get out of the cold and the rain.

MOLESKIN:
YHC didn’t hear much #mumblechatter, but it is possible that some of the small pods of PAX were conversing, unlikely, but possible.

ANNOUNCEMENTS:
1. #QSource groups will begin meeting next week. Wednesday 1/9 @ 6:00 PM at Chick-fil-A on Hillcrest.  Friday 1/11 @ 11:30 AM at Preston Center, restaurant has not yet been determined.
2. Sign up for #RunRangerRun on our F3 Dallas Alpha team.

3. Begin preparing for #CSAUP on 3/2/19 (Texas Independence Day).  Planning meetings will begin soon.  Reach out to YHC if you are interested in assisting with planning.

DJ Icebox Greatest Hits Vol 1

Backblast

Aaarrrggghhh AlrightAlright Walmart F150 Coach K Ina Teasip Gambler joined YHC for DJ Icebox’s Greatest Hits Volumes 1

Here’s the set list:

Rocky Montage – warmup

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip

Daniel Bedingfield, Gotta Get Thru This – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

Til I Collapse, Eminem/Nate Dogg – sprints

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Big Sean, Go Legend – Freddy Mercury’s + WWII’s with “legend” (58)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Impressive showing for January 2nd and 33 degrees and raining, but the PAX know that I Q like Newman from Seinfeld and avoid inclement weather at all costs so we quickly moseyed to the parking garage and got to it. Not a whole lot of mumble chatter today but as always Ina in long sleeves raises eyebrows and Walmart did his best splash impersonation by working out with his hood up the whole time.

Teasip cleared the parking deck at the end of the workout by having something die inside him so didn’t get a chance to pray it out.

Happy New Year to everyone, the weather sucks right now but let’s start out the year strong and encourage our friends to join us in the gloom instead of joining Planet Fitness, we might workout early but you don’t have to fight anyone for a treadmill or weight machine. Remember, there are two types of people, those who wipe down gym equipment after they’re done with it and the worst people in the universe.

Announcements:

Run Ranger Run, See Oatmeal’s posts for more details

CSAUP, volunteer to help organize it so AlrightAlright doesn’t get to do whatever he wants

#dadbodsfor100 Oo-De-Lally Isaiah BOOMER Ant Man let’s see if we can get the new dads in the top 10 in attendance for 2019!

https://open.spotify.com/user/martijos/playlist/3biNeWlBEoDOWjYZnf1eWY?si=I2_AqeG3SCe0fAgs_bFi-Q