Author: Alright Alright

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, F-150, Rump Roast
QIC: Alright Alright

AO: Williams/Goar Park
F3 WELCOME & DISCLAIMER:

Given

WARM-O-RAMA:
Full lap around Williams Park to make sure we had gathered all the PAX, we had not, as Aaarrrggghhh pulled up after we had taken off for our lap.  YHC needed to be more specific about where to park.

Grab a coupon
John Cusack
SSH x14
IST x14
John Cusack

THA THANG:
Jacob’s Ladder: Bear Crawl length of field, 7-5-3 burpees, run back, 3-5-7 curls

DORA: Partner 1: run the length of the field, Partner 2: Bench Press the coupon, flapjack and repeato until 300 reps are completed

Random exercises including more curls, squats, shrugs, elves on shelves, LBCs, World War I sit-ups.  All of these were done to a double counted 14 reps (except for the elves).

John Cusack back to the #shovelflag

Flutter Kicks x14

Penguin Crunches x14

Reach Throughs x14 – Aaarrrggghhh suggested that we let Candy Cane name this one.

CIRCLE OF TRUST/BOM:
YHC wanted to make the point that slowing down counting and doing fewer reps is better for form and generally leads to a better workout.

YHC prayed us out asking that God would help us to be better leaders.

ANNOUNCEMENTS:
1. Get your shirt order in by 11:59 PM on 11/21: https://f3.mudgear.com/collections/active-preorders/products/f3-dallas-shirt-pre-order

COUNT-OFF & NAME-O-RAMA:
PAX: Hannigan, Ant Man, Sally, Special Sauce, Icebox, Ina, Chairman Mao, Aaarrrggghhh, Teasip
QIC: Spread, Alright Alright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

11 PAX gathered in the freezing gloom. 6 of them joined the #Below32 Club for the first time this year. These men all posted to vote for the winner of our second semi-final matchup for Q of the Year.  YHC gave the disclaimer and we got straight to work.

WARM-O-RAMA:
(AA) Side Straddle Hop x20

(AA) Imperial Storm Troopers x15

(Spread) Typical old man dynamic warm-up with high knees and butt kickers

THA THANG:
1st Half Led by Spread
Mosey to playground for Spread’s trademark Rings N’ Things
Pull-Ups x5
Climb Wall
Slide down the slide (a slight frost gave us some real speed and made this an adventure every time)
Burpees x10
Bleacher Climbs x3 (the frost made these downright treacherous)
Merkins x10
Run over the bridge (this bridge will now be known as Hannigan’s Bridge), through the field, around a tree and back to a table
Box Jumps x10
Run across Hannigan’s Bridge
Dips x10
Repeato the whole cycle x2
Mosey back across Hannigan’s Bridge to the freshly surfaced tennis courts
Paint the Lines

2nd Half Led by Alright Alright
Circle Merk to 100 (someone really needs to teach Chairman Mao to wait for his turn to count)
Jacob’s Ladder: bear crawl across two courts, 7:1 monkey humpers, run back, 1:7 T-Merkins (modify the bear crawls with reverse lunges)
F3 Baseball:
1st Base: 50 burpees per team
2nd Base: 100 merkins per team
3rd Base: 150 squats per team
Home Plate: 200 LBCs per team
Team 1 (Ina, Teasip, Special Sauce, Icebox, Aaarrrggghhh) defeated Team 2 (Sally, Ant Man, Chairman Mao, Spread, AA, Hannigan)

CIRCLE OF TRUST/BOM:
The secret vote was held… and age came before beauty.

Congratulations to Spread for his victory! He will now face off against Special Sauce in an all-PNC Championship.

MOLESKIN:

#Kotters to Hannigan.  Great to have you back out there brother.

Rings N’ Things got a great review as always.  The weather made it even more exciting.

The Bear Crawl Jacob’s Ladder went over really well, as expected.

#TClaps to everyone that has posted this week. This weather has sucked, but the workouts have been awesome. Big groups make it worth getting out of bed. This is the only way to get better everyday. Winter workouts make us stronger physically and mentally.  Let’s keep this rolling, and start spreading the word.

ANNOUNCEMENTS:
1. Shirts coming soon

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal, Special Sauce, Icebox, F150, Belk Bowl, Teasip, Wal-Mart, Plus One
QIC: Alright Alright

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

9 PAX gathered in the gloom on time, 1 gathered late and parked on the wrong side of the road. We immediately moseyed to #TheBridge

WARM-O-RAMA:
SSH x20

IST x15

Overhead Claps x20

The Bird x20

THA THANG:
Partner Pick Up

Partner 1: Flutter Kicks

Partner 2: Run to the light and back, then assist partner

Team works to 400 flutter kicks

Partner 2: Plank Jacks

Partner 1: Run to the light and back, then assist partner

Team works to 200 plank jacks

Partner 1: Bear Crawl

Partner 2: 40 merkins and chase

Flapjack and repeato until the team crosses #TheBridge

Partner2: Backwards Run

Partner 1: 15 monkey humpers and chase

Flapjack and repeato until the team crosses #TheBridge

Mosey to Tennis Courts

Partner 2: Burpees

Partner 1: Run down and back, down and back, assist partner

Team goes to 30 burpees

Partner 2: Crab Walk down and back

Partner 1: 5 burpees and chase

MARY:
Round Robin

AA: WWI Sit Ups x10 OYO

+1: Uptown Crunch x12 each side

Icebox: Rugby SitUps x15

F150: Box Cutters x15

Belk Bowl: LBCs x20

CIRCLE OF TRUST/BOM:
The theme of this workout was “picking up your brother.” Throughout the workout one partner was struggling and it was the other partner’s job to help him out.  This meant that the other partner had to bust their butt to get to their partner in time to help.  This is what F3 is all about.  Helping our brothers get stronger.  Pulling men up from their positions of pain.  We need to learn and emphasize the F3 Credo: Leave no man behind, but leave no man where you found him.  I’m challenging all of you to start pulling men up.  Drag guys to workouts, FNGs and old PAX.  This is part of your responsibility as a #HIM (High Impact Man).

MOLESKIN:
This was admittedly a very strange workout, which led to a decent amount of #mumblechatter, none of which was audible to the Q.

Teasip was honorable enough to let the Q know that the PAX weren’t properly incentivized by the initial structure of the bear crawl portion of the #beatdown, so YHC rewarded him and the rest of the PAX by allowing them to bear crawl the full distance of #TheBridge.

ANNOUNCEMENTS:
None

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!