PowPow’s B-day Q

Friday – February 14, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx20 – ISTx15 – Veggie Pickersx10

THA THANG:
Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

MOLESKIN:
Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

#backday with PowPow

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Ant Man, Coach K, Draper, Siesta, Blistex (Willy Loman from Kansas City), Dem Apples (FNG Miguel)
QIC: PowPow

AO: Burleson Park (Sorority Row)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 (DC, IC), IST x 15 (DC, IC), Veggie Picker x 10 (IC), Baby Arm Circles Forward and Back x 20 each direction (DC, IC)

Mosey lap around east side of park then onto the tennis courts

Bear Crawl across both courts and Crawl Bear back to start – OYO

Partner Wheelbarrow stopping at 1/4, 1/2 and 3/4 across for standing partner to do 2xShrugs

Crab Walk across both courts and Walk Crab back to start – OYO

THA THANG:

Split into two groups of four PAX for a circuit workout at four different stations.

Station 1: Face Pull w/resistance bands 15 reps then 10 squats

Station 2: Pullups x 10

Station 3: Dumbbell Halos x 16 (8 each direction)

Station 4: Plank Walk to the right 10 feet then to the left back to start point.

Mosey small loop around tennis court after every station. Repeato until 4 rounds total are completed.

MARY:
PAX choice: LBCs (YHC), Flutters (Blistex), Penguin Crunch (Chairman Mao), WWI Situp/Dying Cockroach Hybrid (Siesta), Crab Cakes (YHC). PAX took turns doing 1 arm rows on the resistance bands during Mary to get a few extra reps in for #backday.

CIRCLE OF TRUST/BOM:
The group bestowed the FNG Miguel with the name Dem Apples. Chairman requests that we keep those in China who are facing the Coronavirus outbreak in our thoughts and prayers.

MOLESKIN:
Chairman showed up at his usual time. On the tennis courts Coach K pointed out that YHC sold the workout as “backday” and we worked shoulders yesterday with Alright Alright, but then YHC started out with Bear Crawls and Wheel Barrows.  FAIR POINT. But that was really just an extended warmup.

Blistex was in town for his 2.0’s soccer tournament in Frisco, little did he know he could have joined the Plano relaunch today and saved some driving time, but YHC and all the PAX were stoked that he came out to Burleson.

Sticking together with the 4 man group throughout the circuit made for some great Mummblechatter, our group covered Coach K trying out for the Bachelor, Ant Man and Draper’s soccer exploits, 90 Day Fiancee, among others.

Siesta got a small taste of Qing by counting cadence for the Mary exercise that he called. Good to see and looking forward to more of that from him.

ANNOUNCEMENTS:
1. Run Ranger Run – Sign up now to be ready for February 1.
2. Q Source (F3 leadership manual) meetings continue, we are back at the beginning of the curriculum again. Fridays at lunchtime. Reach out if you are interested.

The Giving Season

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Island Time, Oatmeal, Sex Panther
QIC: PowPow

AO: Glencoe Park – Friday, December 6, 2019

F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:
SSH x 15

Q selects one of the PAX, and asks them to recite one of the five core principles. – If the PAX provides the correct answer, he “wins” 12 burpees which he must give away to his brothers. Because as we all know, it is better to give than to receive. If the PAX does not provide the correct answer, he cannot give the burpees away, he has to keep them.

IST x 15

Repeato quiz on one of the five core principles (different PAX) – 11 burpees to give away

Windmills x 10

Repeato quiz on core principles – 10 burpees to give away

THA THANG:
Indian run to bridge then partner up.

Partner carry to far side of bridge and back. Stopping for burpees (20 per team per stop) at four stations: (1) top of bridge, (2) far side, (3) top on the way back and (40 back at the start/finish. So each team performs 80 burpees total.

[Quiz – “There are two elements to F3’s mission. The first is WHAT we do, the second is WHY we do it. What is the first element of the mission, the WHAT we do in F3?]  9 burpees to give away / PAX hold plank

As a group – Sprint to top – Ski Abs OYO x 10 – Sprint to far side – Repeato Exercise – Sprint back to top – Repeato Exercise – Sprint back to start – Repeato Exercise

[Quiz – Recite one of the 5 core principles that hasn’t been done yet] – 8 burpees to give away / PAX hold plank

Partner up again – Run to far side and back. Stopping for merkins (30 per team per stop) at the four stations.

[Quiz – “What is the second element of F3’s mission? The WHY.]  7 burpees to give away / PAX hold plank

Mosey back to Glencoe Park

[Quiz – What is the last of the core principles that hasn’t been said yet?] – 6 burpees to give away / PAX hold plank

MARY: Ran out of time

CIRCLE OF TRUST/BOM:
YHC explained the inspiration for the workout was that it is “Giving Season” and the phrase “It is better to give than to receive”. Tried to emphasize how important it is to #giveitaway regarding F3 and all other aspects of life.

MOLESKIN:
Oatmeal and YHC consumed a number of drinks together the night before the workout at a function for a school charitable organization (our M’s are both board members). YHC was feeling pretty good in the minutes before the workout started (this was not to last), but this must be chalked up to the energizing effect of leading a workout. Was happy to see Oatmeal pull up since he certainly had a decent reason to fartsack.

At first it was looking to be a four man, Big 4 vs Big 4 workout, with Coach K and YHC repping OI’ Uncle Ernie (EY) and Oatmeal and Island Time showing up for everyone’s favorite four-letter firm (KPMG). However, Sex Panther showed up just in time to “ruin” this (barely) exciting prospect.

PAX giving incorrect quiz answers will not be named here, but YHC hopes each PAX learned something about the core principles and mission of F3. Being able to recite them is the start, but continually working to understand their meaning is critical.  When burpees were being given out by a PAX who provided the correct answer, right away they were divided among the other PAX and completing the burpees became a communal, team effort.  Very fitting for this workout.

A guy on a scooter going past on the bridge tried to talk us into a free workout at nearby 9 Round kickboxing gym. Kind of a “Rolling reverse-EH”, but he had no takers among our PAX and SP yelled back that he should instead join us.

This backblast has gone on too long, thanks for reading if you made it this far.

ANNOUNCEMENTS:

  1. Martin Family Jingle and Mingle on Saturday, December 14
  2. Dallas Marathon Relay on Sunday, December 15
  3. F3 Holiday Party on Sunday December 15 at 2pm– RSVP now and send your $25 per person to Sweet Baby by Venmo!

Moseyin’ round the Harbor in the gloom

COUNT-OFF & NAME-O-RAMA:
PAX: Mulligan, Ant Man, Unicorn, Plus One, Draper, Alright Alright, Stingray
QIC: PowPow

AO: Lake Highlands North Park – Wednesday, November 6, 2019

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15 IC // IST x 10 IC

Native American run to northeast corner of the park

THA THANG:
Bonnie Blairs x 20 (easy way) OYO, OH Claps x20 IC // Mosey to southeast playground – Box jumps x 10 IC, Derkins x 10 OYO // Mosey trail along south side of park toward Rec center –  Freddie Mercury x 20 IC, Ski Abs x 10 IC // Mosey to handball court on west side – wall sit ~60 seconds // Mosey toward northwest corner – Inverted row from handrail (aka Aussie Merkins) x 10 IC // Mosey to lower parking lot (southwest corner)

7 of Diamonds –Around the parking lot. Round of 7 – Groiners (7 reps at each base), Round of 14 – Gorilla Squats

Jacobs Ladder – Run hill from parking lot up to splash pad – Top: Burpees counting up 1 to 7 ; Bottom: Merkins counting down 6 to 0

Mosey to tennis courts: Suicide long to short

MARY:
LBCs x 15 IC / Dead Bug x 10 IC / Uptown Crunch x 10 IC each side

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for getting out of the fartsack to help make each other better this morning. Encouraged them to get out and do the same with, and for, others today.

MOLESKIN:
It felt sort of like a reunion as the PAX arrived, due to most of this morning’s group attending the same church. It was great meeting Mulligan and Unicorn, you guys both killed it today. Alright Alright joked about a workout he’d like to do now that he’s not the Nantan – YHC will say no more so as not to spoil anything in case he decides to go for it sometime.

YHC borrowed the four-count cadence AA used for box jumps last weekend, man it is very tiring doing that count. The PAX seemed to like the Aussie Merkins, YHC picked that one up posting at The Yard in Houston a few months back, but we don’t have the right kind of handrails at most of our AOs.

Also, the parking lot seemed to have less broken glass and trash in it compared to a month ago when Oatmeal had us bear crawling it – but still quite a bit of glass over by the dumpsters.

ANNOUNCEMENTS:

  1. QSource and Whiskey Wednesday tonight! 1800 – 2100 AO: Alright Alright’s house
  2. Second F Happy Hour on Friday – Ultra is on Q for that.

Double Time – 9/16/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Sex Panther, Chairman Mao
QIC: PowPow

AO: Flagpole Hill

MOLESKIN:
A little bit cooler again this week, but still pretty humid.  Really great to see Chairman and the Sexiest of all Panthers out running. Trying to keep up with/catch Sally, YHC beat his PR from last week by 30 seconds.

CIRCLE OF TRUST/BOM:
Safe travels to everyone traveling this week and congratulations to Sex Panther and his M!

ANNOUNCEMENTS:
1. Q Source
2. Plano Shirt Order

Rump’s cussin’…must be doing something right

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sex Panther, Sweet Baby, Shooting Star (FNG – Welcome!), Rump Roast, Coach K, Chairman Mao, Sally, Island Time
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Immediate mosey to the quad, where YHC used the warm up to lay out the bases of the “Diamond” for a 7 of Diamonds workout.

Home:  SSH x 15 – High knees & butt kicks to 1st

First:  IST x 10 – Carioca L & R to 2nd

Second:  Windmills x 10 – Sprint 80% to 3rd

Third:  Dancing bears x 10 – Sprint 90% to Home

THA THANG:
Four rounds of 7 of diamonds, as follows:

First round: Partner carry the basepaths, stopping for 7xBurpees at each base and at home  (Total : 28 Burpees)

Second round: As a group, Carioca the basepaths, stopping for COP of 14xSki Abs IC at each base and home (Total: 56 Ski Abs where twice across counts as 1)

Third round: OYO – Lunge the basepaths, stopping for 21xMerkins at each base and at home (Total: 84 Merkins)

Fourth round: As a group, run the basepaths backwards, stopping for COP of 28xLBCs IC (Single count) at each base and home (Total: 102 LBCs)

MARY:
Done as fourth round

CIRCLE OF TRUST/BOM:
YHC shared his gratitude for the men who came to get better today and help and inspire YHC to keep improving daily. Asked the group to keep our brothers who are traveling in their thoughts.

MOLESKIN:
Rump Roast expressed his displeasure with YHC during the warmup! (and at various points throughout) There was a fair bit of running required to get through the warmup and Rump had just done the EC ruck, so perhaps understandable, but YHC took it as quite the compliment nonetheless.

After completing the first round, Coach K offered to partner carry both Sex Panther and Sweet Baby simultaneously…and he may have been serious.

During the second round, YHC proposed that Special Sauce’s modified Carioca (Carioca with a high knee by the trailing leg) should be called the Texas Two-Step…Sally and Draper seemed to like it, hoping that catches on.

The quad was set up for some kind of festival with trash cans and traffic barriers everywhere and a big string of christmas/outdoor patio lights. Fortunately, our “basepaths” were not blocked and all the extra stuff made it a little more interesting to workout in the quad today. Seems like the campus is coming back to life after the typical quiet summer.

YHC intended this as training for the quarterly fitness test, with 8 rounds planned and all exercises taken from the test (Burpees, Ski Abs, Merkins, Calf Raises, LBCs, Carolina Dry Dock, Deep Squats, and Russian Hammers)…although we only got through 4 rounds today.  The bases were pretty spread out, which was good for cardio but challenging for time….YHC will Q this one again at some point and will set it up with shorter basepaths.

Shooting Star (Tclaps to Chairman for the EH) got the name because he was wearing socks with cartoon comets on them….apparently this is the mascot of UT Dallas, his alma mater.

ANNOUNCEMENTS:
1. Lake Highlands launch coming soon
2. CSAUP in 10 weeks from yesterday – Sally and Sweet Baby are leading the charge on Extra Credit rucks so look for announcements on Twitter and Band

 

Doubletime – Accidental Q

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sally, Sex Panther, Scrubs

QIC: Pow Pow

YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

The accidental Q….so, if you post to a workout and are immediately informed by the PAX that you signed up to Q said workout the previous evening, first ask yourself “Am I at Flag Pole Hill? Is it Monday?” If the answer is “Yes”, then you’ll be fine, and if you showed up a minute late like YHC did this morning, then just say “Let’s go” and start running (or rucking). If the answer is “No”, then hopefully you can think up a bootcamp workout plan quickly, maybe do an extra long warmup to buy yourself some time to think.

(Fabricated) Mumblechatter: Sally and Scrubs probably talked about soccer.

Mutt Ruck Monday

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Coach K, Ultra, Griswold (FNG Drew Larson – Welcome!)

So YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

(Fabricated) Mumblechatter: PAX spent time getting to know Griswold and then discussed the weather.

Welcome and happy 40th birthday to Griswold! He lives way out in Flower Mound (Alright Alright asserted that no one is actually from Flower Mound). It sounds like he wants to plant a workout closer to home, so that’s more opportunities to #giveitaway. Name given because he owns an RV (if you haven’t seen National Lampoon’s Vacation from 1983, then shame on you).

Three’s Company

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sally
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Cotton Pickers x 13 IC

Mosey to Dallas Hall

THA THANG:

Dora 123: Partner 1 runs up and down stairs in front of Dallas Hall four times while Partner 2 performs the exercises:

100 Merkins / 200 LBCs / 300 Squats

7 of Diamonds: PAX perform 7/14/21/28 reps of an exercise at each corner of a diamond, laid out on the quad in front of Dallas Hall. Movement from corner to corner was a mix of moseying, partner carry, bear crawl, carioca and backwards run.

Rounds:

7 – Burpees

14 – Ski Abs

21 – (Skipped for time)

28 – Calf raises

Mosey back to soft top at Burleson

Burpees x 15 OYO

MARY:
Freddie Mercury x 10 IC

Uptown Crunch x 10 IC each side

Sweat Angels x 10 IC

Dr W’s x 5 IC

Flutter Kicks x 10 IC

LBCs x 20 IC

CIRCLE OF TRUST/BOM:
YHC thanked Sally and Draper for joining me this morning and for their commitment to accelerating themselves and others. The DRP (Daily Red Pill – daily commitment to accelerate the 3 Fs) is impossible to sustain unless one teams with other men.

MOLESKIN:
Today was YHC’s 43rd post since starting F3, and lately YHC has been an enthusiastic listener of the 43 Feet podcast from F3 Nation – so the workout included a total count of 43 in the Warm-O-Rama and 43 burpees.

With a group of just three men working out mumblechatter was more like 2nd F…when we could breathe enough to say anything. An older couple walking through the quad laughed at us and gave us thumbs-up as we partner carried/bear crawled past them, we must have looked pretty weird.

YHC was a bit preoccupied with the plan for the workout, due to it being my 2nd ever Q for a bootcamp workout, so a lot of mummblechatter was about that. This one will be coming back again, for sure.

ANNOUNCEMENTS:
1. We need a Q for #DoubleTime on Monday
2. Fort Worth launch on Satur …. wait no, you missed it.