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Cold and Wind but The Harbor was smooth

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Backdraft (FNG)
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x21; IST IC x20; Good Mornings IC x20

 

THA THANG:

Mosey to west side parking lot of the football stadium

 

Each PAX did the exercise in the round individually while one PAX ran a lap around the parking lot.

 

Rd. 1 (100 of each exercise)

Hand Release Merkins

Overhead Claps

Mountain Climber (two count = 1)

E2K (50 each side)

 

Rd. 2 (50 of each exercise)

Carolina Drydocks

Forward Lunge (two count = 1)

Squats

Dips

 

Mosey back to the flag

 

MARY:

Flutter kicks IC x10

Freddie Mercury IC x10

Boxcutters IC x10

JLo IC x10

 

CIRCLE OF TRUST/BOM:

We were created to do life with others and not do it on our own. Who are you in community with? Who is discipling you? How are you encouraging others?

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Faux Field of Pain

COUNT-OFF & NAME-O-RAMA

PAX: Buhlakay, Sweet Baby, Oo-De-Lally, Sex Panther, Ultra, Unicorn (FNG), Mulligan (FNG), Catfish (FNG), Alright Alright, Stingray, Dr. Seuss, Hotty Toddy, Isaiah, Mr. Belding

QIC: F150

 

AO: The Harbor 

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x20; IST IC x20; Daisy Pickers IC x20; Windmills IC x20

 

THA THANG:
Mosey to parking lot

Obama – Bear Crawl, after every 4th step 4 merkins – to the 50 yard line and back.

Lunge Walk, Frog Jump, Duck Walk is your transportation

At every 10 year marker you do 1 rep (increasing each 10 yards – 1 on 10 yard, 2 on 20 and so forth) exercise, jog back to the start and do

4x4s till all in (arms raised above head, burpee into plank, 4 merkins, 4 mountain climber, back up)

RD. 1
Parker Peter
Ballerina Squat

Catch me if you can (P1 10 diamond merkins, P2 run backwards)

RD 2.
Gorilla Humpers
Dive Bombers

 

MARY:
Flutter kicks IC x12

Pickle Pounders x7

Nevercross Dolly IC x7

 

CIRCLE OF TRUST/BOM:

Wrapped up and talked about identity and where do we find our identity.

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The Harbor Iron Pax Week 1

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Stingray, Mr Belding
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Side Straddle Hops IC x10
Imperial Storm Troopers IC x12 

Mosey to flat surface that was once a soccer field

THA THANG:
10 yard broad jump. 10 burpees. 5 Bonnie Blairs each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
Bear crawl 30 yards back to start

Times:
Alright Alright 21:26
Isaiah 23:32
F150 32:09
Oatmeal 32:23
Stingray 39:40
Building 40:10

MARY:
Not needed

CIRCLE OF TRUST/BOM:
Challenged to be men of integrity, let you yes be yes and no be no. We are to be challenging and reinvigorating male leadership every where we are.

MOLESKIN:
Not too much mumblechatter due to the Iron PAX, but a lot of statements about the quality of the field.

ANNOUNCEMENTS:
1. Happy Hour this Friday
2. Q Source

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Is this Turtle Park?

COUNT-OFF & NAME-O-RAMA:
PAX: Tator Tot, Dr. Suess, Stingray, Ant Man, Oatmeal, Rump Roast, Coach K, Icebox, Sally, Sweet Baby, Sex Panther, PowPow, Alright Alright
QIC: F150

AO:North Lake Highlands Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Imperial Storm Troopers IC x14
Annie IC x12
Copperhead Squats IC x12
Arm Circles IC x12 (both ways)

THA THANG:
The Wrecker (Tennis Courts)
PAX split into 2 groups with Group 1 at one end of Doubles Line and Group 2 at other end. Group 1 performed exercise 1 until they reach Group 2 (flip)

Lt. Dan’s//Over Head Press
Burpee Dan’s//Full Curls
Alligator Merkins//Upper Curls
Bear Crawl Merkin//Lower Curls

3x5x5 (Play Ground)
Dirkins
Irkins
Pull up

Blocktanamo
Circle PAX up, each one holds his coupon out in front of them. One PAX lowers his coupon and runs around the inside of circle pushing down every ones. Then the next PAX

Flora 1, 2,3
100 Merkins on CMU/Plank with feet on CMU (10 at a time)
200 LBCs holding CMU/On your 6 feet 6inches up CMU help above chest (20)
300 CMU swings/hold goblet squat with CMU (25)

MARY:
Not Done due to Time

CIRCLE OF TRUST/BOM:
All In – what does it mean to be All In? We are men who challenge one another and in doing so how are you at work, with family, friends, dating relationships, and areas of your life? Are you giving it your all at work, when you are home does your family have all your attention, in your marriage are you all in to your spouse, with friendships are you giving them everything to become better friends? 

ANNOUNCEMENTS:
1.     November CSAUP
2.     2nd F at Draper’s – UFC
3.     Q Source today at Burning Rice
4.     Flower Mound launch, meet at 5:40 at Burleson Park

Sorry if I miss anything

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Moss Haven

COUNT-OFF & NAME-O-RAMA
PAX: Peppa, United, Plus One, Alright Alright, Draper, Sex Panther, Coach K, Sally, Rump Roast, Stingray, Mr. Belding
QIC: F150

AO: Moss Have Elementary School
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x20
Copperhead Squats IC x21
Arm Circles IC x22 (both ways)
SSH IC x23 (go silent on 10 and see if we end together)

THA THANG:
Variation of Charles Bronson

Three points were used, the initial curb area, then two blocks 50 yards out, and point was the curb beyond the bocks.  PAX performed exercises at starting point, sprinted to blocks, bear crawled to curb , and then mosied back to starting point. 

50 reps:
Merkins
Overhead Claps
SSH
Seal Jacks

Hand Release Merkin
Annies
V-ups
E2K
Nolan Ryans

MARY:
Flutter kicks Ring x2
Pickle Pounders x20
Nevercross Dolly IC x15
Boxcutters IC x10

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Mondays are for Mutt Rucking

DATE: May 20

COUNT-OFF & NAME-O-RAMA:
PAX: Sweet Baby, Ant Man, Ina, Rump Roast,  Oo-de-Lally
QIC: F150

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:

THA THANG:
2.57 miles
15:20 pace

25 hand tap merkins
25 squats

20 Imperial Storm Troopers
20 curb merkins

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Diego, CMUs, and a Tree

COUNT-OFF & NAME-O-RAMA
PAX: Coach K, Oatmeal, Rump Roast, Icebox, Teasip, Alright Alright
QIC: F150

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:
Given in full from the website

 

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x20
Arm Circles IC x19 (both ways)
SSH IC x19 (go silent on 10 and see if we end together)

 

THA THANG:

Diego

Winner choses a number which has our workout between rounds.

Rd 1
CMUs to bearcrawl out and back (2nd bench at the pavilion)
100 merkins
25 arm circles (both ways) OYO

Rd 2
Inch worms out and back (2nd bench at the pavilion)
150 overhead press w/ CMU
25 prisoner squats IC

 

Rd 3
CMUs to bearcrawl out and back (2nd bench at the pavilion)
200 LBCs
25 penguin crunch IC

Rd 4
Crabwalk out and back (2nd bench at the pavilion)
250 block curls
25 Big boy situps OYO

Rd 5
CMUs to bearcrawl out and back
300 Squats
25 sec stargazer

MARY:
Not needed due to workout.

CIRCLE OF TRUST/BOM:
YHC shared I have been going through the book The Starfish and The Spider. I have been challenged through the book to be a catalyst, we all can be a catalyst in the lives of others around us. Look for opportunities to connect people at work our around us with others that will help project them forward.

MOLESKIN:
There was much concern that YHC did not start off with SSHs. But you have to keep the PAX on their toes and never knowing where we will go. Afterwards there was little mumblechatter, it is either due to the workout, sleepy PAX, or everyone was too impressed with weather being nice in Dallas after a 30 degree week. Coach K did make a comment about not going around a tree and back, but that was settled among the PAX at some point YHC believes. Alright Alright went to encounter a Sad Clown who was bear crawling and working out on his own, however to YHCs knowledge said Sad Clown was not interested in joining the PAX. Great way to start the weekend men.

 

ANNOUNCEMENTS:

  1. Happy Hour Tonight
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Monday Ruck Beatdown

COUNT-OFF & NAME-O-RAMA
PAX: Coach K, Oatmeal
QIC: F150

AO: Flag Pole Hill

F3 WELCOME & DISCLAIMER: Given

 

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x18
Copperhead Squats IC x19

THA THANG:
LBC IC x30
Freddie Mercury IC x10
Ruck Get Ups OYO x10 (laydown roll up and stand repeat)
Carolina Drydock IC x10
Copperhead Squats IC x10
Flutter Kicks IC x30
Squats IC Single Count x50
Merkins IC x20
.44 mile – down the hill and back
60 seconds Plank
10 Burpees OYO x10
.42 mile – to the flag pole loop and back
10 Burpees OYO x10
90 seconds Plank
Mountain Climbers IC x10
Ruck Get Ups OYO x10
Merkins OYO x10
BBS OYO x20
Ruck Get Ups OYO x10
Carolina Drydock IC x5
60 seconds Plank

 

MARY:
None was needed

CIRCLE OF TRUST/BOM:
Great job to the PAX who participated in the Texas Independence Day 18k. TCLAPS to Oatmeal for showing up on Monday ready to grind it out for another week. 21 men (including 6 FNGs, YHC was told) started and 19 completed the 1st F3 Dallas CSAUP event. Great job men! It goes to point out that the Shield Lock is important and works when we hold each other to showing up and HCing to F3.

MOLESKIN:
Very little mumblechatter this gloom, it may have been due to the cold weather and wind, it could be do to it is early, or just lack there of. Coach K pointed out that YHC started the timer everyone was in position and then YHC started, he claims 10 seconds, but the timer said 3…none the less it was a good gloom. Coach K was able to get up 1 workout on Alright Alright now…he mentioned upon hearing from Alright Alright that he would not be there this morning Coach K decided he would definitely post.

ANNOUNCEMENTS:
None were given.