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Jacob’s Ladder to Hell

DATE: 4/20/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach Knight (FNG), Coach K, Icebox, Podcast, Sally, Gold Digger, Chairman Mao, Ina, Teasip, Sex Panther, Plus One, Pepper, Rump Roast, Pow Pow, Mile High
QIC: Alriht Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Carolina Dry Docks x10

Monkey Humpers x5

THA THANG:
Fast Mosey to Parking Garage – Plank Jacks while waiting for the six

Jacob’s Ladder: run to the top of the garage, 7:1 nipplers, run to the bottom, 1:7 Bonnie Blairs

Pick up the six, flutter kicks, plank jacks, mountain climbers and plankorama

Irkins x10

Derkins x5

Mosey to Park

Team BLIMPS: Partner 1 runs, partner 2 does exercise, flapjack and repeato (50 Burpees, 100 Lunges, 150 Imperial Storm Troopers, 200 Merkins, 250 Plank Jacks, 300 Squats) – no team made it past merkins, Sally/Coach Knight and Podcast/Icebox were closest.

Burpees x10

MARY:
Plenty if you ran to the front of the group

CIRCLE OF TRUST/BOM:
YHC prayed a thankful Easter prayer.

MOLESKIN:
Coach K brought his dad, also Brian, to the beatdown today.  We naturally named him Coach Knight because Bobby Knight was Mike Krzyzewski’s mentor.

We said farewell to Mile High yesterday and wish him the best as he and his family move to Aberdeen, Mississippi this week. Mile High has always been thinking about the best way to grow F3 Dallas and to impact the PAX and the community. He is truly a #HIM and he will be greatly missed.

Not much mumblechatter today as the PAX got pretty spread out during the Jacob’s Ladder, but the PAX were constantly encouraging each other as they ran past each other in the garage.  They were also supportive in picking up the six. To keep PAX of all fitness levels #accelerating we need workouts like this, but if the group spreads out the guys at the front have to pick up the six. Everyone gets stronger in that situation.

A massive group went to breakfast at the greatest #coffeteria AO in F3 Nation, Bubba’s.  We sat outside in the sun and enjoyed some great #SecondF.  We discussed workouts, golf, The Ticket, California vs. Texas, Sally’s job search, Pepper’s job search, and countless other topics.

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The Murph 2nd Quarter Benchmark

DATE: 4/12/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, F150, Oatmeal, Aaarrrggghhh, Icebox, Ant Man, Sex Panther, Gold Digger
QIC: Alright Alright

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops

Imperial Storm Troopers

THA THANG:
THE MURPH:

Run 1 mile

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

Run 1 miles

Times:

Special Sauce: 30:41

Alright Alright: 31:30 – 32:40 in Q1

Coach K: 33:28 – 34:35 in Q1

Oatmeal: 35:23 – 37:53 in Q1

Icebox: 35:27 – 35:33 in Q1

F150: 35:50 – 39:40 in Q1

Aaarrrggghhh: 38:00

Gold Digger: 40:00

Ant Man: 40:30

Sex Panther: Completed 1/2 of the second mile

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The Return of Oatmeal

DATE: 4/3/19

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sally
QIC: Alright Alright

AO: Flag Pole Hill Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
2 loops of 2.5 miles each

Alright Alright ran at a 7:00 pace

Oatmeal ran around an 8:15 pace, with some doubling back to pick up PowPow

PowPow – not sure what pace, but fought through a difficult 5 mile run with courage

Sally – ran his own route due to Keto diet and soreness

MOLESKIN:
The group spread out quickly as it often does at DoubleTime.  However, if we get more guys out there we can have several different pace groups pushing each other.  YHC needs Pepper out there… but probably not Eli, he might be able to double time the double time.

ANNOUNCEMENTS:
1. Q Source Wednesday at 1800 at Chick-fil-A on Hillcrest. Topic: Whetstone aka Mentorship

2. Q Source Friday at 1130 at some restaurant in Preston Center.

3. Happy Hour on Friday at 1700. Location has not yet been determined.

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Fitness Test Q2 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Ant Man, Rump Roast, Sally, Coach K, Thunderlips, Special Sauce
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:

Coach K: 100 Mountain Climbers – 55 Mountain Climbers in Q1

Special Sauce: 34 Dollies – 71 Dollies in Q1

Oatmeal: 60 Mountain Climbers

Pow Pow:

Icebox: 10 Mountain Climbers

Rump Roast: 83 Nipplers – 30 Nipplers in Q1

Ant Man: 2 Nipplers

Sex Panther: 100 Russian Hammers

Sally: 81 Carolina Dry Docks – 45 Nipplers in Q1

Thunderlips: 30 Mountain Climbers

Alright Alright: 150 Shoulder Raises – 150 Shoulder Raises in Q1

Naked Man Moleskine:

This workout is an absolute beatdown.  It is a mental test from the beginning with the 100 burpee start.  YHC always struggles to keep up a strong pace throughout this hour of pain, and that was what prevented me from improving my score this quarter.  However, a few of our guys made serious improvements from last time.  #tclaps to Coach K, Rump Roast and Sally for showing huge improvement over the last three months.  Let’s all work hard to be better next time.  For some of us that might mean improving mental toughness.

#Tclaps to Pow Pow for making this his first F3 beatdown ever.  They’re not all like this.

Thanks to Oatmeal for EHing Pow Pow and to Ant Man for bringing the speaker and a playlist.  The playlist got much better reviews than Teasip’s at our first Fitness Test.

We’ll roll this back out in three months.  Be preparing.

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The Mustang 2019 Q2 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Thunderlips, Special Sauce, Oatmeal, Stingray, Ina, Gambler, Sex Panther, Coach K, F150
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

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 Numbers:

Thunderlips: 444 reps (completed 3 rounds of 17)

Special Sauce: 444 (3 rounds of 17) – same as Q1

Oatmeal: 410 (2 rounds of 17) – same as Q1

Alright Alright: 444 (3 rounds of 17) – same as Q1

Stingray: 376 (1 round of 17)

Ina: 410 (2 rounds of 17) – same as Q1

Gambler: 410 (2 rounds of 17) – 444 in Q1

Sex Panther: 270 (1 round of 18) – blame this on the Q’s instructions

Coach K: 410 (2 rounds of 17) – same as Q1

F150: 359 (1st stop of 17)

Naked Man Moleskin:

We all learned that it is going to take a lot of work to make serious improvement from 1 quarter to the next.  Now it is time to put that work in.  We need to push ourselves even harder on Mondays and Thursdays to make the running easier the next time we do the Mustang.  We all need to improve on push-ups too.

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Michael Jordan’s Return

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Special Sauce, Teasip, Sex Panther, Schnitzel
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x45

IST x23

THA THANG:
Mosey to the Bridge

Run Across – Merkins x12

Run Across – Merkins x11

Run Across – Irkins x12

Run Across – Irkins x11

Run Across – Carolina Dry Docks x12

Run Across – Carolina Dry Docks x11

Run Across – Hello Dolly x12

Run Across – Hello Dolly x11

Run Across – Alabama Prom Dates x23

Run Across – Escalator Merkins x23

Run Across – Lunges x23

Mosey Home

CIRCLE OF TRUST/BOM:
This was a fun tribute to Michael Jordan’s comeback.  It worked out well that my return to running occurred 24 years to the week of MJ’s return to the NBA.

ANNOUNCEMENTS:
1. Tomorrow is F3 #MentalBattle day. Show up at Caruth Park at 0540 for a great beatdown.

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How long should a 10 count be?

COUNT-OFF & NAME-O-RAMA
PAX: Ina, Gambler, Special Sauce, Icebox, Thunderlips, Teasip
QIC: Alright Alright

AO: Katy Trail

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20
IST x15
Squats x10
Overhead Claps x10

Mosey to Bridge

THA THANG:

Sprint across bridge, 7 Jumping Spiders OYO, Sprint across bridge, 1 Carolina Dry Dock IC, repeato with decreasing jumping spiders and increasing CDDs with random 10 counts thrown in.

Native American run across the bridge and back

MOLESKIN:
There were some complaints about people doing their 10 counts too quickly.

The PAX were sucking wind for the majority of the workout which was the goal.

Gambler tweaked his hip, and YHC’s foot was a major hindrance as we tried to get back to La Madeleine.

Not much time or energy for mumblechatter.

ANNOUNCEMENTS:

  1. Happy Hour on 3/8/19
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Texas Independence Day 18K

On March 2nd, 1836 60 men signed the Texas Declaration of Independence.  These men were true leaders that were moving their community to a place of advantage, and it took courageous disruption to do so.  As F3 men we should always be trying to emulate their leadership, so on March 2nd, 2019 we celebrated it.

19 men completed a grueling 4.75 hour beatdown to celebrate Texas Independence Day.  In that 4.75 hours we ran 6.3 miles, rucked 4.9 miles and did 120 minutes worth of boot camps (that added an additional 4+ miles). 3 other men were able to join us for the first 95 minutes which included 60 minutes of boot camps and 3.5 miles of running.

This is how it went down:

Reverchon Park led by Special Sauce

Warmorama:

  • Side Straddle Hops
  • Imperial Storm Troopers
  • Don Quijotes
  • Burpees
  • Squats

Mosey to the benches.

  • Clay Makers x10 each leg
  • Bobby Hurleys x10
  • High Knees x20

Bernie Sanders (Backwards run) up the ramp.

4 Quarters:

  • 1st Quarter: run down the stairs and up the ramp, bear crawl the gap
  • 2nd Quarter: repeato
  • Halftime: Derkins x10, Dips x10, Irkins x10, Big/Little Scissors
  • 3rd Quarter: run down the ramp and up the stairs, lunge walk the gap
  • 4th Quarter: repeato

3 Minutes of Mary to finish.

Run 3.5 miles up the Katy Trail

  • Great opportunity for the PAX to get to know each other, and for significant amounts of mumblechatter.
  • DJ Icebox was the MVP for this portion as his playlist was “on point” as the kids would say.

Glencoe Park led by Teasip

Bear Crawl Mini Ladder:

  • Bear crawl forward touch the line, crawl bear back.  Done for 3 lines of increasing distance each time.
  • Repeato

TEXAS – sprints across the field between sets

  • Tony Hawk Burpees 8, then 1
  • Earhole Merkins 3, then 6
  • XYs 1, then 8
  • ATMs 3 rounds, then 3 rounds (Teasip originally called for 6, but Omaha-ed into something possible)
  • San Antonio Shuffle x5

Quick Break to Rehydrate/Refuel

Run 1.5 miles to Burleson Park

  • Lots of honking as we ran down Mockingbird, either due to Chairman Mao’s good looks or the fact that we were carrying an American flag and a Texas flag.

Burleson Park led by Icebox aka DJ Icebox

  • Halftime stretches – daisy pickers and hillbillies
  • Mony Mony – Back Plank with Dip on “Mony”
  • Yeah – Penguin Crunches with Alabama Prom Dates on “Yeah”
  • Mosey to 4th Level of Parking Deck
  • You Can Do It – Supermans with Merkins on “Do It”
  • Everyday We Lit – Freddie Mercurys with Rugby Sit-Ups on “Lit”

Run 1.3 miles to Caruth Park

  • Your humble correspondent’s legs were starting to really feel the pain at this point.

Caruth Park led by Alright Alright

  • Enough time was left for Icebox to lead one more exercise so he chose River – Side Straddle Hops with Burpees on “River”
  • Slaughter Starter aka 20 burpees
  • Partner up for Wheelbarrows – Wheelbarrow length of the field, 10 merkin toll to switch
  • Bonnie Blairs x20 each leg
  • Wheelbarrow back – same toll as before
  • Jacob’s Ladder – run length of field, Burpees 5 to 1, Monkey Humpers 1 to 5
  • Circle of Pain – Burpees x5, Lunges x10, Burpees x5, Imperial Storm Troopers x15, Burpees x5, Merkins x20, Burpees x5, Plank Jacks x25, Burpees x5
  • Circle of Trust – The goal of this particular beatdown was to celebrate all 60 High Impact Men that signed the Texas Declaration of Independence by completing 60 burpees.
  • Load up on H2O, Gatorade and Snacks

Ruck 4.9 miles from Caruth Park to Reverchon Park

  • #Tclaps to Bandito for running ahead of the group and then running back to us three times.  He added an additional 5 miles.
  • #Tclaps to Teen Wolf who carried 60 pounds and didn’t flinch.
  • This was a great time for some #SecondF. The following are just a few of the topics covered:
    • Management Consulting
    • Life in the Navy, specifically on submarines
    • Which Chewy bars are best
    • Bubba’s – should we stop to get cinnamon rolls or not?
    • Red Dirt Country 101 for FNG Tickler
    • Josh Abbott is kind of a jerk according to PAX with insider knowledge
    • Location of Gonzaga
    • Can Pepper make it back to Reverchon or will he have to stop for a bathroom break?
    • How many calories can we afford to consume at Katy Trail Ice House?
    • FNG Tickler’s upcoming Ultra Marathon

Final Circle of Trust

  • YHC gave a predictably lengthy speech about each of the men challenging themselves to be High Impact Men that are trying to change their community the way the signatories of the Texas Declaration of Independence impacted theirs.

Nameorama

  • FNG Michael Stafford was named Cabana Boy because he owns a pool business
  • FNG Jeff Godon was named Caterpillar initially because of his mustache, but that was changed to Tickler immediately following the workout
  • FNG Robey Clark was named _____ (YHC can not remember what the initial name was), but after much discussion afterwards the PAX decided that we should change his name to Cookie based on the film, Men of Honor.  Both Cookies were Navy divers.
  • FNG Anthony Sexton was named Prime Rib, mostly because Rump Roast EH’ed him.

PAX: Aaarrrggghhh, Ant Man, Oatmeal, Walmart, Boomer, Rump Roast, Pepper, Chairman Mao, Sally, Bandito, Teen Wolf, Cabana Boy, Tickler, Cookie, Prime Rib

QIC: Special Sauce, Teasip, Icebox, Alright Alright

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JACOBS LADDER Jacob’s Ladder

PAX: Icebox, Aaarrrggghhh, Teasip, Trickle, Oatmeal, Coach K, Belk Bowl, Special Sauce

QIC: Alright Alright

Warm-o-rama:

SSH x20

IST x15

Tha Thang:

Jacob’s Ladder of the following exercises with a run across the football field each time.

Jumping Spiders

Aussie Burpees

Carolina Dry Docks

Overhead Claps

Burpees

Squats

Lunges

Alabama Prom Dates

Dips

Dancing Chilcutts

Erkins

Rugby Sit Ups

No one completed the beatdown. But we covered some serious mileage and got stronger.

FNG: Cody Ragan – toss-up between Trickle (Trickle Down Economics) and Socrates (Philosophy Major). He voted for Socrates, so now he is Trickle.