Author: Alright Alright

PAX: Beef Steak (Cleveland), Jazzy Jag (Chattanooga), Slumlord (Birmingham), Thunderlips, Special Sauce, Draper, Sex Panther, Aaarrrggghhh

Q: Alright Alright

AO: Katy Trail

9 PAX, including 3 Willy Lomans, gathered in the gloom to celebrate the 30th anniversary of Nolan Ryan’s 5000th strikeout.

The goal was to get some serious mileage at a fast pace.  Safe to say we did that.  Here’s how it went:

SSH x20

IST x15

Nolan Ryan x7

Mosey to trail

Run trail stopping each 1/4 mile to do 7 Nolan Ryans on each side.  At one point we did a Bataan death march with burpees for a 1/2 mile.

PAX: Plus One, Zacchaeus (FNG formerly known as Jack), Cinco, Iceman, Dr. Dirt, Rich Mahogany (FNG fka Reed), Neutral (FNG fka Rick), Sweet Baby, Rump Roast, Sex Panther, Gia, Mater (FNG fka Scott), Griswold, Disaster, Big Cheese, Discount Doublecheck (FNG fka Tom), Stapler (FNG fka Tony), Rocket Man, Penicillin (FNG fka Ken), Whirlybird

QIC: Alright Alright, Oatmeal

Warm-o-rama:

Side Straddle Hops x25 In Cadence

Imperial Storm Troopers x20 In Cadence

Merkins x10 In Cadence

Monkey Humper x5 In Cadence

Punishment Burpees x10 for Sex Panther’s tardiness On Your Own

Plank-o-rama

Tha Thang:

Mosey to the North End of the bleachers.

Run to the top of the stadium, raccoon crawl across one section, run down stadium, 5 merkins, repeato to the 50 yard line.

Pick Up the Six and Plankorama while you wait.

Walk Crab (Hands first) to the concourse, Crab Walk back

Al Gore while you wait

Mosey around the bleachers and back to the North End Zone

Start on Goal Line, Bear Crawl 10 yards, 10 squats, Bear Crawl 10 yards, 20 squats, Bear Crawl 10 yards, 30 squats, Bear Crawl 10 yards, 40 squats, Bear Crawl 10 yards, 25 squats, 25 shoulder presses, Crawl Bear 10 yards, 40 shoulder presses, Crawl Bear 10 yards, 30 shoulder presses, Crawl Bear 10 yards, 20 shoulder presses, Crawl Bear 10 yards, 10 shoulder presses, Crawl Bear 10 yards, Pick Up the Six

Burpee Dan 35 yards, repeato

Wide Receiver Drills: 5 yard partner push, 10 yard sprint, repeato with increasing sprint yardages

Native American Run 300 Meters

Mosey to the practice field

6 Minutes of Mary:

Flutter Kicks

Little Baby Crunches

Rosalita

Homer to Marge

Bart to Lucy

Low Dolly

Circle of Trust: 

Your Humble Correspondent prayed us out asking for the growth of F3 Flower Mound and that we would all be leaders in our families, work places and communities.

Naked Man Moleskin:

Zacchaeus got his name because he is a tax accountant

Rich Mahogany got his name because Sex Panther EHed him (Anchorman references)

Neutral got his name because he has dual citizenship in Switzerland and the US, he’s also a pilot which makes the name more humorous

Mater got his name because he restores Hudson Hornets (Cars reference)

Discount Double Check works for State Farm

Stapler was just hired by Rocket Man, so we wanted an Office Space reference

Penicillin says that he is down for anything that is wife approved and doesn’t involve Penicillin

Gentlemen, naming is a fun part of F3.  It is the one rite of passage that we have, and the only thing that you’re required to accept to be part of the group.  Embrace whatever name you get.  Most of them are not going to have a positive connotation, but all of them are funny.  Embrace the joke and don’t take things too seriously.  Have fun with it!

Most tense moment of the morning: football coach confronting Oatmeal about us using the stadium, fortunately Griswold, the High Impact Man that he is, had already emailed said coach to get permission to use the stadium.

Not a ton of mumblechatter as the PAX were gassed for most of the beatdown.

It was an honor to help you guys launch F3 Flower Mound.  You guys have a bright future and YHC expects you to really make an impact on the community.  Your next step is to start bringing other men that need F3 to workouts.  In F3 we call that Emotional Headlocking.  Get to work.

-Alright Alright

 

 

PAX: Pow Pow, Icebox, Tuber, Sally, Coach K, Oatmeal

Q: Alright Alright

It was a hot one, but some of the fastest times of the summer were turned in.  Everyone seems to be improving a lot.  It will be interesting to see how things go when the cooler weather rolls into town.

PAX: Oatmeal, Rump Roast, Ultra, Sally, Coach K, Chairman Mao, Sex Panther, Pop Up (F3 St. Louis), FOG (FNG fka Jim Recer)

QIC: Alright Alright

10 men gathered in a cool (by August standards), damp gloom for what they thought would be the annual Tour de France workout.  However, based on a number of key absences and the late arrival of a couple PAX it was decided that the Tour should be postponed once again.  Instead, YHC decided to bring back the Noah’s Ark workout from a Friday morning in January.  Coincidentally it rained on that day as well.

Warm-o-rama

SSH x30

IST x15

Merkins x10

Squats x10

Tha Thang

Mosey to Benches

Erkins x12

Dips x10

Mosey to Quad

Ark Loader – Dora Style

Partner 1: Exercise, Partner 2: Bear Crawl around the fountain, flapjack, after both partners have Bear Crawled switch to Crab Walks, after Crab Walks switch to Duck Walks. Modification: Run 3 laps around the fountain

Exercises:

Merkins – 50

Overhead Claps – 100

Nipplers – 150

Knee Ups – 200

Erkins – 250

Yeah Thrusts – 300

Mosey back to Launching Point

Circle of Trust

YHC prayed us out with a prayer that Sally said he had heard me use before.  As many times as YHC has Q’ed it is not surprising that the message has been recycled.  However, YHC will try to come up with a more creative message next time.

Moleskin

The FOG received his name by saying that instead of FNG he was an FOG for “F***ing Old Guy.”  We thought that made perfect sense.  He’s about to become a double respect.

Even Coach K mentioned that this workout was a lot/borderline too much upper body.

The PAX all agreed that this tested our mental toughness as much as our physical ability.  All of the PAX had to embrace the suck to get through it.

The rain was a welcome addition to this morning’s workout. But the folks at Bubba’s might not have appreciated the soaking wet chairs.

Announcements

Sally and Rump Roast birthday celebration tonight at HG Supply Co. at 1900.

 

 

PAX: Stingray, F150, Aaarrrggghhh, Oatmeal, Draper, Coach K, Sally, Rump Roast, Ina, Splash, Spread, Candy Cane, Pepper, Sex Panther, Sweet Baby, Christmas (F3 Area 51), Larry Legend (F3 Durham)

QIC: Alright Alright

18 PAX gathered in a very humid gloom.  As many of you know YHC is trying to find new ways to accelerate my first F.  My biggest weakness right now is probably upper body strength, so that was the focus of this workout.

Warm-o-rama

SSH x25

IST x15

Overhead Claps x41

Tha Thang

Bataan Death March: North on Hillcrest to Caruth, West on Caruth to Thackery, South on Thackery to Greenbrier, East on Greenbrier to the tennis courts at the park.  PAX at the back of the line would do 5 hand release merkins then run to the front of the line. The group was so big that we needed two lines, and probably could have used three.

Jacob’s Looping Ladder: run to pull up rings, pull-ups 1:7, run to back of tennis courts, burpees 7:1.  Very similar to the traditional 5x5x5, but a few more reps and a lot more running.

Plankorama: different styles of planking with Nolan Ryans thrown in, 10 reps on each side.

Wheelbarrow-rama: Partner 1 wheelbarrow across both tennis courts, Flapjack and Partner 2 wheelbarrow back.  If partners need to switch between tennis courts both partners have to do 5 merkins.

5 Buddy merkins (double high fives between each merkin)

Repeat Wheelbarrow

10 T-Merkins 

Repeat Wheelbarrow

Some more planking

Mosey back to Parking Lot

Flutter kick until EndEx

Circle of Trust

YHC prayed us out.

Moleskin

Some complaints and comments about running. Not unheard of at one of YHC’s workouts. Rump even called it “Caruth Trail.”

The wheelbarrows were quite the crowd pleaser.

Announcements

Sally and Rump Roast birthday celebration on 8/3 at HG Supply at 1900.

COUNT-OFF & NAME-O-RAMA:
PAX: Manhole (FNG Dave), Rocket Man, Pipe Dream (FNG Ryan), Snooki (FNG Craig), Rump Roast, Arachnophobia (FNG Austin), Beaver, Round Up, Carnitas (FNG Brian), Chuck E. Cheese (FNG Tony), Griswold, El Oso, Oatmeal, Hercules, Edible Arrangement, Cinco, Fabio (FNG Caleb), Duff (FNG Dan)
QIC: Alright Alright

AO: Bayard Friedman Tennis Center (Fort Worth needs to name this AO)
F3 DISCLAIMER & WELCOME:  Your Humble Correspondent gave the full unabridged version.

WARM-O-RAMA:
Mosey to the Track

Side Straddle Hops x20

Imperial Storm Troopers x15

Overhead Claps x50

Monkey Humpers x5

Burpees x5 On Your Own

THA THANG:

Bataan Death March: 3 lines of men.  Run around the track with runner at the back of the line doing 3 burpees then running to the front. Repeato until 2 laps around the track have been completed.

Dora 123: Partner up. Partner 1 runs while Partner 2 performs the exercise.  Flapjack and repeato until the pair has completed the following exercises:

100 Burpees

200 Merkins

300 Lunges – single count

Bear crawl down the stairs to the parking lot.  Modification: Lunge down ramps

Bear crawl across parking lot back to Shovelflags.

MARY:
Little Baby Crunches x15

Flutter Kicks x10

90 Degree Crunch (Hercules) x10

Low Dolly (Oatmeal) x10

Rosalita x15

Nolan Ryan x7 each side (one for each of his no-hitters)

CIRCLE OF TRUST/BOM:
Naming was fun, as always.  

Manhole – went to Cal Berkeley. The city of Berkeley is removing all gendered language from city code.  Manhole was one of the more ridiculous changes.

Pipe Dream – sells pipes.

Snooki – announced to us that he’s originally from New Jersey.

Arachnophobia – went to University of Richmond, home of the Spiders.

Carnitas – sells pork.

Chuck E. Cheese – works in real estate for CEC (Chuck E. Cheese corporate).

Fabio – we were between that and Rapunzel.  You have to see the locks to believe them.

Duffman – food and beverage distributor.  Duff Beer is Homer Simpson’s beer of choice.  Duffman is their spokesperson.  

MOLESKIN:
YHC didn’t hear too much mumblechatter today.  Could be because the PAX were winded.  Or it could be that they weren’t comfortable harassing the stranger that was leading them through a beatdown.

The field was full of divots and holes from javelin and shot put practice, so we had to be careful and there was some grumbling involved. 

Rump Roast did look at me in the middle of Dora and say “I hate you.”  Which is the response YHC was looking for during this workout.

Round Up was drinking coffee before the workout, and YHC mentioned that we might see that coffee again.  YHC was unable to run it out of him though.

Your Humble Correspondent was grateful that the PAX left Snooki to be YHC’s partner.  That saved YHC a lot of merkins. 

Thank you all for welcoming our crew from Dallas and for all that you’re doing to get F3 Fort Worth started.

ANNOUNCEMENTS:
1. Workout on Friday at Overton Park at 0530
2. Workout on Saturday at Bayard Friedman Park at 0630

PAX: Special Sauce, Plus One, Teasip, Rump Roast, Sex Panther, Pow Pow, Jazzy Jag, PAX from Cherokee, Stingray, F150, Sally, Major Applewhite (FNG: Jeff Koerner)

Q: Alright Alright

Warm-o-rama:

SSH x15

IST x15

Tha Thang:

The Murph

Run 1 mile

20 rounds of 5 pull-ups, 10 push-ups, 15 squats (Totals of 100, 200 and 300)

Run 1 mile

Done for time

Results:

Alright Alright: 33:28

Special Sauce: 32:18

Pow Pow: Just started 2nd mile

Teasip: 39:41* – finished the last half mile after COT

Sex Panther: finished first lap of 2nd mile

Rump Roast: Completed exercises

Stingray: finished 1/2 of 2nd mile

Major Applewhite: 1.5 miles and 10 rounds of reps

Jazzy Jag: finished 2nd mile after COT

Sally: 3 laps of 2nd mile at 41 minutes

F150:

Circle of Trust: 

YHC prayed us out.

Naked Man Moleskine:

We named FNG Jeff Koerner Major Applewhite because he is a football coach and we thought it was a great name.

Sorry for the delay on the backblast.  3 in 3 days got the best of me.

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, Special Sauce, Pepper, Ina, Pow Pow, Plus One, Aaarrrggghhh
QIC: Alright Alright

AO: SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Mosey to the track

THA THANG:
Run the distance of each hole of Royal Portrush with PAX choice exercise at the beginning of each hole.  When PAX complete the hole, they complete as many reps of the exercise as they can before the Six arrives.  If reps=par for the hole it counts as a birdie for the individual, if reps=2xPar it counts as an eagle.  Any hole that isn’t completed counts as a bogey.  As a group we completed the first 12 holes.

Hole	Par	Yards
1	4	421
2	5	574
3	3	177
4	4	482
5	4	374
6	3	194
7	5	592
8	4	434
9	4	432
10	4	447
11	4	474
12	5	532
13	3	194
14	4	473
15	4	426
16	3	236
17	4	408
18	4	474

 

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

PAX: Aaarrrggghhh, Chairman Mao, Coach K, Icebox, Ina, Oatmeal, Plus One, Pow Pow, Rump Roast, Sally, Sex Panther, Special Sauce, Teasip

QIC: Alright Alright

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

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)

Q1 & Q2: 444

Coach K – 444 reps (3 rounds of 17, on the third ramp for 16)

Q1 & Q2: 410

Special Sauce – 444 reps (3 rounds of 17)

Q1 & Q2: 444

Teasip – 410 reps (2 rounds of 17)

Q1: 437

Plus One – 393 reps (1.5 rounds of 17)

Icebox – 376 reps (1 round of 17)

Q1: 376

Ina – 376 reps (1 round of 17) 

Q1 & Q2: 410

Chairman Mao – 376 reps (1 round of 17)

Aaarrrggghhh – 359 reps (.5 round of 17)

Sally – 342 reps (3 rounds of 18)

Q2: 342

Pow Pow – 270 reps (1 round of 18)

Sex Panther – 270 reps (1 round of 18)

Q2: 270

Rump Roast – we think made it through the rounds of 19 which would be 234 reps

Oatmeal – Injured Calf meant that a benchmark was not set

 

 

 

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Chairman Mao, Rump Roast, Sally, Coach K, Plus One, Tater Tot, Teasip
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

These results are flawed because the PAX went for 50 minutes.  We believe that in the past we have gone for 55 minutes.  From now on this workout will be 55 minutes, beginning after a standard warm-o-rama of 10 SSH and 10 IST.  #Cobains to the PAX as this was completely YHC’s fault.

Coach K: 25 mountain climbers

Oatmeal: 93 Nipplers

Pow Pow: 60 Carolina Dry Docks

Icebox: 90 Jump Squats

Rump Roast: 40 Nipplers

Sex Panther: 50 Carolina Dry Docks

Sally: Completed Carolina Dry Docks

Tater Tot:

Alright Alright: Completed Jump Squats

Teasip: 30 Jump Squats

Chairman Mao:

Plus One:

Naked Man Moleskine:

We’ll roll this back out in three months, and at that point we will use a 55 minute timer.  Be preparing.