PAX: Sally, Teasip, Aaarrrggghhh, Ant Man, Pepper, Sex Panther, Special Sauce
Q: Alright Alright
Warm-o-rama:
SSH x20
IST x15
Curls x6
Squats x8
Tha Thang:
Jacob’s Ladder – run length of football field between reps
Man Makers & Burpees
Curls & Monkey Humpers
Goblet Squats & Merkins
15 reps of Side Straddle Hops between each set of Jacob’s Ladder
4 Minutes of Mary
Flutter Kicks
Low Dolly
LBC
Penguin Crunch
Crab Cake
Burpees x2
Moleskin: Got to the end of this workout and decided that it hadn’t been hard enough. Good cardio though as each PAX got at least 2.5 miles. Men, the key on these workouts is to max out on the running. It is hard to do, but to get the most out of it you should really be sprinting the whole time. Next time we might double up the reps or just do man makers for every set.
PAX: Plus One, Chairman Mao QIC: Alright Alright Tha Thang: Run 5 miles. Chairman set his record for the year by finishing in 38 minutes. Plus One ran well too, and looked like a stove pipe afterwards. YHC had a great pace going through 4.82 miles and then Post-Chipotle-Stomach-Disorder set in.
Fun to have the original F3 Dallas gang back together again, and with this attendance it was reminiscent of those early days.
I’m sure some of you had good excuses for not posting today, but it is highly unlikely that ALL of you had a good excuse.
Don’t forget that we only have 3 more Mondays before the marathon relay. If you aren’t going to be able to run 6.5 miles then you better let your teammates know, so they can find someone.
The PAX showed up for the Fitness Test, but were sorely disappointed to find the field closed. In order to keep the benchmark pure YHC exercised Q rights to Omaha. Since this was also the day of the inaugural F3 Dallas F3 Dads workouts YHC decided that we should have a Disney themed workout… 101 Dalmatians just made sense.
WARM-O-RAMA:
SSH x101
Mosey to bottom level of parking garage
THA THANG: 21 burpees, run to the top of the garage, 20 burpees, run to the bottom of the garage, 20 burpees, run to the top of the garage 20 burpees, run to the bottom of the garage, 20 burpees. 101 burpees total.
Grab a bench… A bench.
11 irkins, 10 derkins, 10 irkins, 10 derkins, repeato until 51 irkins and 50 derkins have been completed. That adds up to 101.
Mosey to Quad
Jacob’s Ladder running to fountain and back. Flutter kicks on both sides adding up to 11. Skip the last 9 flutter kicks on the final round of 10. Keeps us at 101 flutter kicks.
Mosey to Soft Top
Pull Ups and Burpees
Ab stuff
CIRCLE OF TRUST/BOM: This was a huge day in the history of F3 Dallas as we followed up this workout with the inaugural F3 Dads workout. Then we had Thunderlips, Sally, Sex Panther, Abercrombie, Icebox and YHC post for a Third F event to help folks recover from the tornado. You men made this happen. Thank you.
ANNOUNCEMENTS: 1. F3 Christmas Party on afternoon of 12/15 2. Martin Family Jingle and Mingle on afternoon of 12/14
COUNT-OFF & NAME-O-RAMA: PAX: Sally, Ina, Teasip, Sweet Baby, Rump Roast, Island Time, Draper, Siesta, Plus One, Sex Panther QIC: Alright Alright
AO: Sorority Row F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: Lots of Moseying
THA THANG: Coach K’s Amazing Race as a Group
Mosey to Bush Library, 20 Box Jumps
Mosey to The Nest and The Bridge, Run a Lap over The Bridge and back
Mosey to La Madeleine, Wheel of Merkins on stairs, all done as Double Count to give PAX a break from running, 10 Irkins, 10 Right Arm Up, 5 Derkins (much appreciated by all), 10 Left Arm up
Mosey to the Track, Bear Crawl 100 meters
Mosey/Bataan Death March to the Quad, Jacob’s Ladder on the stairs, Gorilla Squats 6:1 and Carolina Dry Docks 1:6
Mosey back to Burleson Park, Pull Ups 4 rounds of 5 for each PAX
MARY: Peter Parkers
Dancing Chilcutts
Flutter Kicks
LBCs x10
Rosalita x15
Penguin Crunch AMRAP
CIRCLE OF TRUST/BOM: YHC prayed us out. Praying that we would be comfortable being vulnerable with each other and leaning on each other in times of need.
MOLESKIN:
Lots of running for the PAX today. Estimates are between 4.5 and 5.3 miles depending on how far people had to go to pick up the 6.
The Over/Under for Rump points was set at 4. YHC told Teasip that YHC believed it would be closer to 4 per mile, so closer to 18. It was WAY OVER 4. Not sure if it got to 18.
Teasip noted that the only person that he didn’t hear complaining at all during the workout was Sally.
Sweet Baby showed off some speed during the Bataan Death March. Unfortunately, he miscalculated the distance. Regardless, he has come a long way and is a force to be reckoned with. #tclaps brother.
Rump Roast might have hated this workout, but he crushed it. He’s quite the runner at this point.
Sex Panther and Island Time were in the same boat. The progress of this crew over the past 6 months is incredibly impressive.
#Tclaps to Plus One for constantly checkin on the 6 and making sure no one got lost today. Important task today as the group got spread out at points.
Hopefully, Ina appreciated how much these miles would help him for his Spartan next week.
Draper, Sally and YHC all commented on our arms and chests being dead, and in some cases “nipples numb,” after all the merkins yesterday and today.
This #beatdown seemed to be right in Siesta’s wheelhouse. YHC doesn’t think he broke a sweat.
#Tclaps to Coach K for designing this mini-CSAUP. Always a lot of fun. Particularly enjoyable with the whole group. Lots of Second F as we covered 5 miles.
ANNOUNCEMENTS: 1. Panzerschwein – meet at Burleson Park at 2330 (11:30 PM) on 11/1 for 8 hours of rucking fun; if you’d like to participate in a 3 hour version, let YHC know 2. Second F going on right now at The Rustic
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 Results:
Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)
PAX: Rump Roast, Sweet Baby, Candy Cane, Spread, Ina, Sex Panther, Sally, Teasip, Island Time, Abercrombie, Aaarrrggghhh
Warm-o-rama:
Run through park to Turtle Creek
Side Straddle Hop x20
Imperial Storm Troopers x15
Tha Thang:
Bataan Death March Race to Coffee Park – 3 teams of 4, guy at the back does 5 burpees then runs to the front
Dirty McDeuce – Pull Ups, Monkey Humpers, Dips – after each round PAX choose between fast Native American Run and Burpees while other PAX run – complete 4 rounds
Bataan Death March Race to Caruth Park – same teams and rules as before
Bear Crawl across both tennis courts
Bear Crawl to bridge
Mosey to soft top
Protractor led by Spread
Circle of Trust:
YHC prayed us out
Announcements:
Panzerschwein is November 1st at 2359 PM. 8 hours of rucking fun and workouts.
THA THANG: PAX take turns running in a rotating fashion while the other PAX complete the exercises in AMRAP fashion while they wait for the runner to complete his lap. The first set was done with a 300 yard lap. Then we repeated with the runner doing a 200 yard lap. Finally, we sprinted 100 yards as a group between each set.
Hand release merkins
Imperial storm troopers
T-merkins
T-bombs
Hand release merkins
E2K (Elbow to Knee)
Burpees
Ranger merkins
Irkins
Carolina dry docks
Knee ups
Squats
We didn’t quite complete the third rotation because of all the 100 yard sprints but we got through the Irkins.
CIRCLE OF TRUST/BOM: YHC explained to the men that Hit The Bricks is an event that takes place at Wake Forest every year in honor of Brian Piccolo (look him up young guys) to raise money to find a cure for cancer.
YHC wanted that to be the message of today’s workout because as a region we need to start looking for ways to impact the community through charity events. Start thinking about this and when you have an idea, run with it.
Imperial Storm Troopers with a bounce at the bottom x10 (later renamed the jitterbug)
THA THANG: Run to the Trail.
Sprint 1/4 mile
10 Burpees with Jumping Spider at the bottom of each burpee
Sprint 1/4 mile
10 Bonnie Blairs
Sprint 1/4 mile
10 Imperial Storm Troopers with bounce (Jitterbug)
Sprint 1/4 mile
10 Merkins with launch (Jumping Spiders)
Sprint 1/4 mile
10 Plank Jacks with launch (haven’t determined a name yet but discussed falling spiderman)
10 Squat Jumps
Repeato with 1/4 mile sprints all the way back
Native American Run from Trail to La Madeleine
MARY: Slow Flutter Kicks x10
Rosalita x15
WWI Sit Ups x10
CIRCLE OF TRUST/BOM: YHC encouraged the men to do one extra thing every day to improve in every area of their life. What can you do to get better?
MOLESKIN: It is no secret. Pow Pow has gotten much faster during his 5 months of F3.
Katy Trail Thursday is still the hardest workout of the week if you push yourself to your limits.
We have talked a lot about having workouts that make us mentally tougher, We did that during this workout by not stopping at all for the PAX to catch their breath. As soon as exercises were completed we hit the road. Despite the fact that we ALL needed a 10 count.
ANNOUNCEMENTS:
PANZERSCHWEIN – November 1st at 2359 – November 2nd at 0800
PAX: Draper, Pow Pow, Rump Roast, Icebox, Sally, Pepper, Coach K, Island Time, Sweet Baby, Mini Wheat (FNG)
Q: Alright Alright
AO: Burleson Park/SMU
Tha Thang:
Stage 1: SSH x20, then run a lap – Coach K won by a large margin. This run sorted the PAX into teams:
Team 1: Coach K, Icebox, Sally, Rump Roast
Team 2: Pow Pow, Pepper, Sweet Baby
Team 3: Draper, Island Time, Mini Wheat
Stage 2: IST x10, Groiners x10 – Coach K won
Stage 3: Suicides on the tennis courts – Coach K with another victory
Stage 4: T-merkins x25 – Coach K won
Stage 5: Crab Walk across both tennis courts and back – Coach K won
Stage 6: Dips x25 – Icebox won
Stage 7: Team Time Trial – 4 laps, each member of the team must lead 1 lap, the victor is determined by the final team member to cross the finish line. – Pow Pow, Pepper and Sweet Baby won this by almost a complete lap
Stage 8: Crab Cakes x20 – Coach K won
Stage 9: Mosey then Jailbreak to the Quad – Coach K won
Stage 10: Burpees x20 – Coach K won
Stage 11: Bobby Hurleys x10, Lap around the fountain – Coach K won
Stage 13: Mountain Climbers x15, Lap to flag pole and back – Sally won (granted the victory by his teammate in what was most likely a tie)
Stage 14: Burpees x7, Crawl Bear Up the Stairs, Burpee, jog down – Sally won
Stage 15: Mosey/Jailbreak to parking garage – Sally won
Stage 16 – Rugby Sit Ups x20 – Icebox won
Final Stage – Bear Crawl to the top of the parking garage. PAX are granted head starts on the peloton based on the number of stages they won.
Coach K – 90 second headstart
Icebox/Sally – 30 second headstart
Pow Pow, Sweet Baby, Pepper – 10 second headstart
Coach K won by a ton. The headstart, and the fact that he is probably the best bear crawler of the bunch led to a complete blowout. Pow Pow had an impressive second place finish and YHC believes Sally finished third.
Results:
Yellow Jersey – Coach K
Green Jersey (most stage wins) – Icebox
White Jersey (40+ division) – Pow Pow
Courageous Rider – Sally
Moleskin:
Thanks for playing along for a very intense workout and competition. It was an honor to watch you all battle fatigue and compete with each other to complete this beatdown.
Heck of a day for a new guy to show up… Mini Wheat, YHC apologizes if we weren’t the most welcoming crew this morning. Competition and the intensity level of this workout significantly reduced the amount of friendly chatter. If you can make it through this workout you can make it through pretty much all of them.
Mini Wheat got his name because he is from Battle Creek, Michigan, home of Kellogg’s. We initially named him Flo because he is about to open his own State Farm agency. We then decided that we will have other opportunities to name people after insurance commercial characters, but we probably won’t have too many opportunities to name people after Kellogg’s cereals. Hope to see you out there again soon brother.
