F3 San Antonio: Lonesome Dove

F3 San Antonio: Lonesome Dove Free Men's Workout Group
Tues & Thurs 5:30 AM
No Man Left Behind, But Leave No Man Where You Find Him

01/19/2024

Warm Up - Walking warm Up - The usuals Thang: “The Dam Thang” - Dips - American Hammer - Merkins - Squats Reps of each: X5 X10 X15 X20 X25 X20 X15 X10 X5 Total 125 reps of each. DAM! Mary: Stairway to Abs - bear crawl up garage stairs - LBCs at every landing. 5 reps up to 50 reps. Total of 275 LBCs! Booyah! *ANNOUNCEMENTS: - MABA still going - Fighter Feb coming - Tour de Castroville in April *COT: - Prayers for Chewy and Olean’s recovery - Prayers for traveling pax - Prayers for all those struggling with the weather NMMS: - we focused on arms and abs today to ease Olean back to the gloom. - Great mumblechatter about Houston, the winter weather, and Olean’s busy schedule. - glad I was there! Downlow out! Use the 'New Backblast' button to create a new backblast

01/19/2024

Thang: Run to Sea World and back. NMMS: - chilly solo run day. I thought I dressed right but ended up freezing in some areas and sweating in the others. Still a good time! Be safe out there! Glad I made it - Downlow Use the 'New Backblast' button to create a new backblast

01/19/2024

*WARMUP:* 21s SUCCESS (5 burpees OYO anyway) I Walker 10 El Chapo 10 Slow Windmill 10 T Soldier 10 please don't kick in the face *THE THANG:* E2MOM rounds of 3/5/7/9 reps Rounds 1-5: 3 pull ups, 5 squats, 7 burpees, 9 LBCs Rounds 6-10: 3 manmakers, 5 bonnie blairs (2 is 1), 7 burpees, 9 flutter kicks (4 is 1) Rounds 11-15: 3 absolutions, 5 step ups (2 is 1), 7 burpees, 9 merkins *MARY:* 5 burpees (technically involves abs) Dolly 10 5 burpees Rosalita 10 5 burpees 125 total *ANNOUNCEMENTS:* MABA Ruck tomorrow at LIT *COT:* modified with 3x merkins instead of burpees; I think this started well for him but definitely was the tougher option by the end. Nice work! The E2MOM rounds started chill but got progressively tougher. Is it better to blast through a round to get more rest, or slow and steady? Still not sure. Thank you for taking us out in prayer Use the 'New Backblast' button to create a new backblast

11/02/2023

Backblast: Chad 30/30X
Date: 11/2/2023
AO:
Pax:
FNGs: 0
Q:
Count: 2
Conditions: 49 and perfect

Warm Up:
• Motivators 5
• El Chapo, Downward Dog
Thang:
Chad 1000X training
I put on a 45 # ruck and took the 60 # sandbag and we put in a solid 25 minutes of physical and mental training for the upcoming Chad1000X on Saturday, 9/11.
After 25 min we both agreed that the full 1000X is going to suck.

NMMS:
Headed to BR for 30/30 discussion: "What is the toughest conversations you've had to have?"
We both agreed that breakups and firing people are the toughest conversations.
And we both agreed that the best approach is that when bad news needs to be delivered, be DIRECT. You don't need to be brutal, and definitely don't beat around the bush with sugarcoating.
Great discussion!

Announcements
• Chad 1000
• Turkey Trot
• RNR Marathon
ATAITBs! Make it count!

11/02/2023

Backblast: Halloween Trivia
Date: 10/31/2023
AO:
Pax:
FNGs: 0
Q:
Count: 4
Conditions: 45 cool ones

Warm Up
• Mosey
• El Chapos
Thang: Halloween Trivia Runathon
Instructions = right answer is a lap towards coffee shop. Wrong answer is a lap back towards AO. If we make it to the coffee shop we end the beatdown for a Coffeeteria.

Trivia: What famous magician died on Halloween? (Houdini) correct!

Trivia: Who wrote the classic novel Frankenstein? (Mary Shelly) correct!

Trivia: In what state was the setting of Washington Ervin’s the Legend of Sleepy Hollow take place? (NY) incorrect!

Trivia: Name three haunted places or ghosts native to San Antonio (donkey lady, train tracks, manger hotel, Emily Morgan hotel) correct!

Trivia: what United States Hotel inspired Stephen king’s “the shining?” (Stanley Hotel) correct!

Trivia: In what country was the first person actually convicted of being a werewolf? (France) incorrect?

Trivia: Why was it believed that a vampire would not have a reflection in a mirror? (Mirrors we’re treated with silver) Correct!

Trivia: In what religion does the concept of zombies come from? (Voodoo) Correct!

ATAITBs! We made it to the coffee shop on the last question.

COT
Announcements
• Chad 1000
• Turkey Trot
• RNR Marathon
Prayers
• relationships
• Peace
• Thanks for taking us out Breastroke!
NMMS:
• typical LD shenanigans and mumblechatter:
• Peeing your pants and how to do it.
• Breastroke and Mulch were up late studying for trivia.
• The pax tried to pull a mutiny, again, and Mulch wasn’t part of it!
• Glad I was there! Happy Halloween!

11/02/2023

*MOVING WARMUP:* El Chapo Hip Flexor Stretch Imperial Walker Toy Soldier Pickle Pusher Walk-Outs *THE THANG:* and I alternated calling exercises to spell BOMBS and then ALARMS 400m mosey between each exercise *B* lockees *O* verhead press *M* urder bunnies *B* can't remember *S* can't remember *A* rms: skullcrushers *L* egs: calf raises *A* bs: LBCs *R* osalita *M* erkins *S* quats *MARY:* none *ANNOUNCEMENTS:* Strava mileage challenge 10/28 Travis Park convergence 11/18 Turkey Trot Boerne 12/4 Rock n Roll water station *COT:* Fun beatdown and beautiful weather at Lonesome today, thanks to for participating in calling out exercises. Put in over 2 miles each. We discussed small businesses and advertising. After said he hasn't had to invest much advertising in his solo law practice, he then gifted me a fresh new Fierros Law hat! My M said she thinks it looks and fits better than the Melins I have (not kidding, she really said this). ATAOITB! Use the 'New Backblast' button to create a new backblast

11/02/2023

Backblast: 30/37
Date: 10/17/2023
AO:
Pax:
FNGs: 0
Q:
Count: 5
Conditions: Perfect

Warm Up
• el Chapo x10
• Windmill x10
• Imperial Walker x10
Thang: Down Low 37
• 37 Dips
• 37 Overhead Press
• 37 Werkin
• 37 Nevercross Dolly
• 37 Little baby flutter crunch
• 37 One arm curl
• 37 We’re Not Worthy
Team Mosey between sets.

Thang 2: Pull Upathon
• 37 pull up debt per pax
• Ever pull up not done is a man maker for the group.
Thang 3: Coffeeteria
• Black Rifle coffee meet up. So thankful we have a coffee spot in our AO!
ATAITBs!

COT:
• announcements for upcoming Halloween convergence. Get your costumes ready
• Thanksgiving Turkey Trot in Nov
• Chad 1000 coming soon!
• Prayers for relationships, prayers for YHCs next year of life. Thank you to Mulch for taking us out :pray::skin-tone-2:
NMMS
• good crew this AM with some faces I hadn’t seen in a while at LD
• We were graced with a HIM who’s visiting from Castroville by way of Houston
• we had a shorter beatdown than normal to make time for coffee. Not a peep from the pax on this call.
• Glad to start another year as a humble brother of the gloom!
• I do not know what my life would be like without F3 Alamo and Borderlands, but it surely wouldn’t be better
• Thank you everyone for the support the last few years and for everything to come.
• Glad I’m here - Downlow

Great Merkin Mile with from Nashville! F3!
10/16/2023

Great Merkin Mile with from Nashville! F3!

10/16/2023

Backblast: 30/30 Cold Front
Date: 10/5/2023
AO:
Pax:
FNGs: 0
Q:
Count: 3
Conditions: Summer then Fall

Warm Up:
• windmill
• Imperial Walker
• Mosey
• Toe touched
• Mosey
Thang: Mary…sort of
• 200 Merkins
• 200 Squats
• I pax runs, the other two rotate merkins and squats until we hit the 200
Then, we ran to the planter and did some incline merkins & dips. Really getting our gun pump in.

Thang 2: 30/30 Question “When is the last time you failed at something and how did you handle it.”

Announcements
• 2,023 Strava mileage challenge in full swing through 12/31
• Halloween convergence at Travis Park
Prayers
• Chewy took us out! Thanks chewy!
NMMS:
• We had maybe our last beatdown, for now, with Billy Madison. He gave it his all today having been on the mend for a while.
• 30/30 discussion was awesome as we shared our failures and recovery therefrom.
• The cold front hit right as we were wrapping up the beatdown. The AO went from disgustingly humid to windy to cold and windy to a downpour. This stuff never gets old.
Glad I was there! -Downlow

10/16/2023

Backblast: Failure IS an Option
Date:9/28/2023
AO:
Pax:
FNGs: 0
Q:
Count: 3
Conditions: Not fall yet

Warm Up:
• little mosey
3 Sets to failure of each exercise below with LBCs to break up the sets.

• Overhead Press
• Curl
• Dips
• Rows
• Squats
Mary:
• Short Mosey
ATAITBs!

Announcements
• 2,023 Strava mileage challenge in full swing 10/1 through 12/31
• Halloween convergence at Travis Park
Prayers
• I think Prince took us out. Thanks Prince! Maybe?
NMMS:
• good chatter today about all things high reps
• Discussed how many miles we think we could run/walk in a day (sun up to sun down)
• Prince did at least 300 squats
• Chewy doesn’t LBC in the grass.
Glad I was there! -Downlow

10/16/2023

Chewy (Andrew Trooien) (via Slackblast)
APP 12:05 PM
Backblast! Runners with a merkin problem
DATE: 2023-10-03
AO: -lonesome-dove-comz
Q:
(Andrew Trooien)

PAX:
(Jacob Rodriguez)

Low

FNGs: None
COUNT: 3

*WARMUP:* Toy soldier 10 Imperial Walker 10 El Chapo 10 *THE THANG:* BLIMPS with cindy 5 Blockees 10 Lunges 15 Imp Walkers 20 Merkins 25 Plank Jacks 30 Squats 400m run in between each exercise Route 66 — Merkins Merkin Mile — 25 Merkins every 0.25 mile *MARY:* Cool down stretching *ANNOUNCEMENTS:* Lonesome 30/30 this Thurs Strava 2,023 challenge LIVE! Halloween Convergence Travis Park *COT:* We got in a solid 3 miles of running today Mumblechatter mostly covered down low’s upcoming case which sounds crazy Thanks down low for taking us out in prayer Use the 'New Backblast' button to create a new backblast

Address

407 Texas 1604 Loop
San Antonio, TX
78245

Opening Hours

Tuesday 5:30am - 6:15am
Thursday 5:30am - 6:15am

Telephone

+16512786846

Website

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