Author: Alright Alright

PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)

QIC: Alright Alright

16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls.  It takes true #HighImpactMen to embrace the suck when you what is coming. 

We immediately moseyed to the tennis court with the goal of making Glencoe fun again.  YHC gave the disclaimer and we got started.

Warmorama

Side Straddle Hops x20

Imperial Storm Troopers x15

Ski Abs (EMPHASIS ON CORRECT FORM) x10

The Rump Decision

PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees.  Rump was the only one that chose burpees.  He completed 67 in the time that we were gone.  That does not bode well for him the next time we do this.

Bearway to Heaven

Bear Crawl Suicides – crawl bear back from each line.

7 of the PAX finished. 9 did not.  

90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.

Team BLIMPS – with bear crawls

Partner up.

Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato.  10% rep addition if bear crawl is modified.

Burpees x50

Lunges x100

Imperial Storm Troopers x150

Merkins x200

Plank Jacks x250

Squats x300

YHC doesn’t think anyone completed the merkin stage.

Circle of Trust

YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.

Naked Man Moleskin

Lots of midwife noises throughout this beatdown.  Bear crawls always bring that out if the distance is long enough.

YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.  

Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.

This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.

FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.

FNG John Willems rowed in high school and college, so we named him Capsize.

YHC is always appreciative of good attendance, but especially when YHC Q’s.  Thank you gentlemen for being out there. 

Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.

 

#backblast 3 PAX gathered to start the week off right. Oatmeal, Sally and YHC ran 5 miles.

Mumblechatter: some discussion over the BOOMER vs. Ant Man workout bet. We all agreed that we need a reminder of what’s at stake.

Sally called out to our friends the Peacocks and they sang back to him. They clearly miss their friend Gold Digger.

Then everyone stopped wasting their energy on talking.

PAX: Draper, PowPow, Sally

QIC: Alright Alright

Everything got off to a great start.  We were all running at a blistering pace.  Then we made the turn North towards Lanshire.  YHC forded across one river, but decided that the next was too risky.  So YHC forded back to the rest of the PAX and we ran back East to Goforth to pick up the rest of our loop.  We still covered 5 miles.  Temperature was perfect.

Last week we received a request from Gandalf of F3 Valley Forge to have a convergence workout at UT-Dallas because he would be in town and staying on campus for a conference. YHC took this great opportunity to meet men from other regions and to catch up with our friends from the Great White North, also known as any part of the Metroplex North of 635.

AO: UT-Dallas

PAX: Boomer (Plano), Eruzione (Plano), Scranton Strangler (Plano), Gandalf (Valley Forge), Spinal Tap (Carterico)

QIC: Alright Alright

Warmorama:

Side Straddle Hops x20

Imperial Storm Troopers x15

Merkins x10

Monkey Humpers x5

Tha Thang:

Bear Crawl Ladder – Bear Crawl to each line of parking lot and back to start point with increasing merkins at each line (1:7)

Long Mosey to Stairs

Dirty McDeuce

Derkins x12

Claymakers (right leg) x12

Irkins x12

Claymakers (left leg) x12

Native American run around pond

Repeato x2 (total of 3 sets and 3 laps)

Short Mosey

Six Minutes of Mary

Flutter Kicks

Protractor

Low Dolly

Rugby Sit-Ups

Little Baby Crunches

Long Mosey back to start

Naked Man Moleskin

It’s always great to workout with men from across F3 Nation. #Tclaps to Gandalf for suggesting this.  PAX, when you get a chance to visit another region do whatever it takes to make it happen.

AO: Glencoe Park

PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce

QIC: Alright Alright

YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.

We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.

Warmorama

SSH x25

IST x15

Tha Thang

Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.

Lap 1: Jumping Spiders x7 at each corner

Lap 2: Ear Hole Merkins x7 at each corner

Lap 3: Rugby Sit-Ups x7 at each corner

Lap 4: Imperial Storm Troopers x7 at each corner

Lap 5: Carolina Dry Docks x7 at each corner

Lap 6: Heels to Heaven x7 at each corner

Lap 7: Overhead Claps x7 at each corner

NMM

There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.

PAX: Draper, Gold Digger, Sally, Tater Tot

QIC: Alright Alright

A small crowd gathered on Monday morning for a nice humid run. Everything went well for the first 1/2 mile of the run.  And at that point the group got split up, and took some new routes.  One PAX learned that running out to Skillman and back is not the most efficient route.  But he found his way home.  We all enjoyed fellowship and some enjoyed cervezas after the run.

For the fourth straight year, we gathered on Memorial Day to remember those that have lost their lives for this country by doing the Murph.

PAX: Coach K, Teasip, Aaarrrggghhh, Ant Man, Chairman Mao, Splash, Sally, Gold Digger, Draper, Cinco

QIC: Alright Alright

The Murph

1 mile

20 rounds of 5 pull-ups/chin-ups, 10 merkins, 15 squats

1 mile

With temps in the high 70s and humidity at the same level most of us struggled through this one. Chairman smoked it though. Coach K wore a weight vest again, and beat his time from last year by about 10 minutes. Impressive stuff.

On Sunday May 19th, Brooks Koepka won his 2nd consecutive PGA Championship, and his 4th major in his last 8 tries. As many of you know, every time he wins a major YHC leads a celebratory workout.  In the past these “celebrations” have been focused on getting the PAX’s arms to look like Brooks’. This workout was a little different. We celebrated each of his PGA Championship victories by trying to work through each round.

PAX: Double D (from The Fort), Coach K, Ina, Draper, Pepper, Rump Roast, Oatmeal, Sally, Ant Man, Pow Pow, FNG Tater Tot (formerly known as Andrew Webb)

QIC: Alright Alright

Warm-o-rama

PAX rotate doing maximum pull-ups while other PAX do the following exercises…

SSH x29

IST x29

Overhead Claps x29

Monkey Humpers – not 29

Merkins – not 29

Mosey to Quad also known on this day as Bethpage Black

Partner up for Dora

272 reps for each exercise (the number of strokes Brooks had in this victory); other partner runs to flag pole and back

Plank Jacks

Gorilla Squats

Alternating Shoulder Taps

Mosey to Parking Deck to relive Brooks’ 2018 PGA Championship victory at Bellerive.

This victory took Brooks 264 strokes, so we did that many reps of each exercise, or tried to.  No one was able to complete these.  The other partner ran up two ramps and back down.

Pickle Pounders

Groiners

Alabama Prom Dates

(These exercises were selected because Tiger was Brooks’ toughest competition in the 2018 PGA Championship)

This workout was particularly tough because it was a large number of reps of exercises that we don’t do very often.  Let’s keep mixing these in.

Welcome to Tater Tot, and #tclaps to Pow Pow for another EH.  Dude is killing it.

DATE: 5/7/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Draper, Oatmeal, Sex Panther, Special Sauce, Icebox, Teasip, Rump Roast, Aaarrrggghhh, Coach K
QIC: Alright Alright, Pepper

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
F3 Power Hour, instead of a shot of beer every minute on the minute, do a burpee every minute on the minute for the duration of the workout.

Exercises done as a team to reach either 1310 reps or 967 reps. Each PAX does his own (up to 110 or 81) then helps others reach their number.

Carolina Dry Docks to 1310

Alabama Prom Dates to 1310

Merkins to 967

Plank Jacks to 1310

Overhead Claps to 1310

Uptown Crunch to 967

Nipplers to 967

Dips to 967

CIRCLE OF TRUST/BOM:
Working together as a team is how F3 is supposed to work in every area of our lives. Never forget this.

MOLESKIN:
Draper received his name because he is in advertising, so we immediately went to Mad Men.

DATE: 5/2/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Gold Digger, Ina, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Mosey to The Bridge

THA THANG:
29s (Jacob’s Ladder)

Run across Bridge… 28:1 merkins

Run across Bridge… 1:28 groiners

The reps of each round would obviously add up to 29.

Repeato for 29 minutes

Some completed the round of 22 merkins and 7 groiners, some 23 and 6, maybe some 24 and 5

Mosey back to La Madeleine

Then for each PAX: 29-g=a    where g=final round of groiners completed and a=additional groiners.  YHC had to do 22 groiners here.

Then for each PAX: 29-a=b   where a=additional groiners and b=burpees.  YHC had to do 7 burpees here.

IST until time was up.

CIRCLE OF TRUST/BOM:
YHC preached to the PAX that we need to keep accelerating the difficulty of our workouts.  At all of our workouts every single PAX should get stronger, physically of course, but also mentally.  We need to have workouts at which Special Sauce is unsure of whether or not he will be able to make it through.  YHC drew up this workout because it is impossible.  This was designed to help everyone get tougher mentally.  Never underestimate the power of impossibility when designing a workout.

MOLESKIN:
Thanks to all of the PAX that joined YHC to celebrate YHC’s 29th birthday.  You guys push YHC to be better in every facet of my life everyday.  Thank you.