WARM-O-RAMA: Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19
THA THANG: Burpee ½ Mile
Every corner do 15 burpees (60)
Mosey to Picnic tables
SeeAlice OYO X 30 seconds –
Partner 1 lays face down on picnic table with upper body hanging off edge. The move is to raise up (if you can get it up) to a flat back
Partner 2 holds ankles.
4 rds
With Partner do a little lazy Dora
100 Merkins (p1 does 10 merkins, p2 holds plank)
200 LBC (p1 does 20 LBCs, p2 feet 6 inches off ground)
300 squats (p1 does 30 squats, p2 holds bottom position of a squat)
MARY: Flutter kicks IC x30
Hello Dolly IC x25
Boxcutters IC x20
Uptown Crunch IC x15 each
MOLESKIN: YHC took the PAX on a different route that gave us a few more hills. We took a moment to see the scene of the crime that took the ankle of Oatmeal and he was quickly pulled back by Coach K’s voice as he was being drawn too close to the edge. A lot of conversations took place during the morning.
ANNOUNCEMENTS: 1. Run Ranger Run – Team is full 2. CSAUP – March 3. Q Source on Wednesday and Friday
WARM-O-RAMA: Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19
THA THANG: Mosey to the SMU Tennis Courts
Stopped for OYO Merkins at the cross walk between La Madeline and Tennis Courts to keep PAX together.
Tennis Courts for Workout Deck
A Card was drawn, the number indicated the number reps on each out of bounds line (doubles and singles lines – 4 per court), exercise was on the card. All PAX did each exercise on all 5 courts. All PAX were to return to starting point together, working on team. YHC left it up to the PAX of how to interpret team aspect.
Stopped Peoples Chair at the cross walk to keep PAX together.
MARY: None was given due to some in workout and time.
CIRCLE OF TRUST/BOM:
Community//Organization//Team is the Q Source of the week. As a region we need to be looking at ways that are successful for us to grow and we can’t copy what other regions are doing. We must do what our PAX and Sad Clowns need and it will most likely look different than other regions. YHC is reading through the Bible this year with our church and we just made it through the burning bush chapthers. God only spoke through one burning bush experience to Moses, only one flood experience through Noah and family, only one man was and then was taken up by God and did not taste death – Enoch. Each was unique, just like what we must do within F3. YHC believes for the 1.5 years that I’ve been part of F3 if we can find the way that works for us, each as an individual, to invite men to a workout. Then we should, if we are a follow of Jesus, be able to invite men into a conversation about Jesus. That does not mean that we have to memorize five points or an analogy to share with them the Gospel, but just invite them into an ongoing conversation. It might simply start with a ‘What do you think happens after this life?’ and that be all of the conversation. It is a starting point for a much more personal and longer conversation. After all we are called to share the Gospel of Jesus, if we are followers of Him. YHC challenged the PAX to figure out their way to EH and invite someone into a conversation about Jesus.
MOLESKIN:
There was some mumblechatter about the sets of 19 at the beginning of warm-o-rama, guess that will have to be settled at another date. Along with some harassment about the order of commands…what can I say a little rusty. Upon getting to the tennis courts there was some conversation about how the TEAM aspect of our workout would work. It was questioned if it meant that as long as the reps were done or how. This was an experiment in how the PAX would represent TEAM. Would the PAX only look out for self or would it be “Leave no man behind but leave no man where we find him.”?
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Ant Man
QIC: F150
AO: Williams Park F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
20 Merkins OYO
Side Straddle Hops IC x15
Cotton Pickers IC x28
Imperial Storm Troopers IC x20
THA THANG:
Mosey to the fountain and benches Rockette Hillbillies IC x30 O.P.P x5
Partner 1 – Overhead claps in Peoples Chair position,
Partner 2 – 30 Plank Jacks Ladder Jacks x15 (2 of each SSH, Seal Jack, Smurf Jack, Plank Jack) Laney Lu Plank Merk x5
V-up, Laney Lu, position hold for 10x IC, roll into Low Plank for 10x IC, then 1 merkin.)
The Wovlerine OYO x10
burpee…plank, merkin, left knee tuck, merkin, right knee tuck, merkin, stand, over head clap Imperial Storm Worm to the fountain and back Derkins IC x15 Elbow Jacks IC x15
Seal Crawl short field Elbo Jacks IC x10 Crab Jacks IC x15
MARY:
Crunchy Frog IC x8
Rugby Situps IC x10
Flutter Kicks IC x12
Boxcutters IC x14
Uptown Cruch IC x16 (each side)
Protractor (90, 15, 45, 90, 15, 45, 90, 15)
LBC IC x20
CIRCLE OF TRUST/BOM:
YHC shared Matthew 9:27–30 And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.” And their eyes were opened. And Jesus sternly warned them, “See that no one knows about it.” (ESV)
YHC has been discussing with my staff this week that Jesus fully healed these men “According to your faith…” As we pray do we have faith that He will answer 100% or do we lack faith. At times I struggle with doubt that He will answer my prayers, the Lord has revealed to me that at these times I need to ask Him to strengthen my faith. What would begin happening if God answers our prayer according to our faith?
MOLESKIN:
Great group of PAX this gloom, there was a brief discussion about whether we really workout at Williams Park or Gore Park. This was brought up by Ant Man who looked to see if there were PAX parked near Williams. We have done a few beatdowns at Williams and the island that exist there. We jumped quickly into 20 OYO merkins where it was mentioned that certain PAX bodies were not yet warmed up and that can only be accomplished by doing SSH, I was happy to oblige. Through our Jack Ladder YHC had some difficulty keeping the exercises in order at times…too much on the mind or not enough sleep one or the other. We did miss out fearless AlrightAlright but YHC made sure that we keep every exercise balanced if we did one side we did the other…balance is important.
We attempted to do true Seal Crawls, but quickly had to modify them in order to keep going. After our beatdown Oatmeal brought up and we discussed the Darby Challenge, discussed on the Weekly Round Table podcast (Click Here to listen or Click Here to go to doc info), it will be in the month of February and will help to support Run Ranger Run. Teams are 10 PAX, talk with Oatmeal about info.
ANNOUNCEMENTS:
1. 2nd F – Happy Hour December 14 location TBD
2. CSAUP Darby Challenge – February see 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.
THA THANG:
Partner 1 Lunges while Partner 2 does exercise
Merkins w/ Coupons x10
Merkin slide Coupon x10
Ruck 1.9 Miles
MARY:
CIRCLE OF TRUST/BOM:
MOLESKIN:
After looking for Rump Roast for our ruck, Icbox and YHC began our light workout before rucking. We set a pretty good pace as we talked and discussed kids and family.
ANNOUNCEMENTS:
1. Q of the year nominations are open until midnight on Wednesday, October 31.
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.
WARM-O-RAMA:
Side Straddle Hops x20
Seal Jacks IC x20
Imperial Storm Troopers x20
Windmills IC x20
THA THANG: Buckets of Pain (rotate orange buckets with the P2) X-man crunch while awaiting
P1 Shoulder Press AMRAP; P2 Bernie Sanders to glow stick and back (Switch)
P1 Tricep extension AMRAP; P2 Lunge walk to glow stick and back (Switch)
P1 Manmaker (paint can merkin into squat deadlift end with shoulder press) AMRAP; P2 Carioca to glow stick and back
Super Hero Mix-up
Run up incline: 11 burpees (Batman)
Mosey over to benches Inverted Side Plank walk (Spiderman)
Tag next PAX
Run up incline: 11 Squats (Captain America)
Sprint down incline to starting area (Flash)
Next PAX starts at this point
11 supermans (Superman)
Plank ski hops, Al Gore, LBCs, Flutter Kicks (suggested by AlrightAlright) – 1 exercise per round while waiting
repeated cycle going down 1 count per cycle: 2 cycles performed due to time
MARY:
Hello Dolly x20 IC
Box Cutters x20 IC
Plank jacks x10 IC
