“Relentless”

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Draper, Icebox, Oatmeal, Pepper, Pow Pow, Rump Roast, Siesta, Special Sauce
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Hold-a-plank/groiners while 2 PAX do burpees

THA THANG:
Pearls-on-a-string
NW corner of Burleson, 1 block north, and 1 block west. Exercises included squats, merkins, ski abs, and flutters. Backwards run 1 of the blocks.

Jailbreak to the top of the parking deck – use the stairs

15 irkins, 15 derkins

Dora 1-2-2
P1 runs around the top level of the parking deck. P2 starts completing:
100 merkins
200 calf raises
200 gorilla squats

Parking deck gasser (suicide)
Starting line is the top of the parking garage – run down 2 ramps (to the next “level”) and back up the stairs. Repeato with each level going down. 10 Carolina Dry-Docks each time you reach the top.

Run down to the bottom of the deck. 15 burpees.

Grab-a-bench (a-what) and partner up
P1 does bear cakes (hold a plank and alternate touching hand to opposite foot). P2 does 10 box jumps before switching. Go to 100 total.

Mosey to fountain in front of Dallas Hall

Upper-Body Time
Moroccan Nightclubs and The Bird x 20 IC
Grab-a-bench, 4 sets of 10 dips and 10 derkins

Mosey back to fountain in front of garage
15 get-ups (no hands)

Mosey back to soft-top

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
11 PAX emerged from the gloom for a Saturday-morning beatdown. Beautiful weather at around 40 degrees, minimal wind – Ina would have loved it.

Warm-up included some good mumblechatter directed at the Q, which was quickly Corrected with penalty burpees. Can’t stop mumblechatter forever, though.

Wanted to get in some early cardio, so quickly left Sorority Row on a mosey. Somewhere around the first pearl Pepper revealed that the Burleson workout did about 175 merkins and 220 squats yesterday. The next routine, unfortunately, was a Dora with 100 merkins and 200 gorilla squats, which YHC swears he pre-planned. (Focus on those fundamentals, baby!)

When PAX were given the chance to run to the top of the parking deck via the stairs or the ramps, the first couple PAX chose the stairs. This led to some jeers from the backPAX, but in truth we were all appreciative of the choice.

Much discussion was to be had about what to name the alternating toe touches – bear cakes, cake crabs, and at least one other YHC can’t remember were among the suggestions – bear cakes seemed to stick. Those were kind of terrible, in YHC’s humble opinion.

Some of the memorable mumblechatter directed at the Q:
“You picked the hardest exercise to do the most of?”
“There is no plan.”
“Why did we have to run here to do this?”
“Out of all the exercises that you didn’t count, you chose to count these?”
“There’s a soft-top about 100 yards away.”
“Sally we aren’t friends anymore.”

Good stuff.

Several PAX went to Bubba’s and had some good coffeeteria – mumblechatter included the Big 4, Christmas cards, old methods of playing music (cassettes, Walkman, 8-tracks), and a recent cool business/tech conference.

ANNOUNCEMENTS:
1. Lots of stuff coming up in December. Martin Mingle and Jingle, Official Holiday Party, Marathon Relay

DT 11/11/2019

#backblast DT 11/11/2019

PAX: Plus One , Rachel, Coach K , Oatmeal , Dr.Suess , Sally (also QIC)

WU:
SSH x 10

The Thang:
We all did some running. It was kind of hot (mid-60s), with moderate humidity and wind of probably 10+ MPH.

Mumblechatter / notable events:
1) Kotters to Rachel – “It’s probably been 3 years.” Were we on a break?
2) At 05:30, there were at least 3 other runners meeting at our AO to run together. Coach showed up slightly late and when they took a different route, he was temporarily swindled into thinking the PAX were doing a special workout. After chasing them down (which scared them), he got back on track with us.
3) YHC wore an ankle light band which brought comments such as “How’s house arrest?!” And “I’m going to be distracted by that thing.”

Don’t think we set records today, but we all got better. Let’s do it again tomorrow. #ISI

“It Felt Like Shoulder Day”

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray, Pitbull, Backdraft
QIC: Sally

AO: Moss Haven Elementary Concrete Pad – I propose dubbed “the grinder”
F3 DISCLAIMER & WELCOME:  Given. Tried to get through it quickly but couldn’t today – apologies @Oatmeal!

WARM-O-RAMA:
SSH x 20
IST x 16
Daisy Pickers x 12

THA THANG:
4 Corners – PAX have to bear crawl, burpee broad jump, crawl bear, and lunge walk the 4 borders of the grinder. Complete 4 laps each. Additionally, 1 PAX must be in the middle of the grinder doing flutter kicks at all times. PAX can switch into/out of the middle by request.

Short Distance Jacob’s Ladder – PAX inchworm the length of the grinder, perform 6 Carolina Dry-Docks. Crab walk back, do 1 merkin. Repeato, with Dry-Docks decreasing from 6 to 4 and merkins increasing from 1 to 3. At this point, modify the inchworm to broad jumping and modify the merkins to squats for the remainder of the Ladder.

Circle up – Merkin ring of fire up to 30 (6 each)

MARY:
Superman’s x 20, Crab Cakes x 20, Plank x 1 minute with alternating leg lifts

CIRCLE OF TRUST/BOM:
Done. Prayers for those in Dallas affected by the storms as well as those close to us whom are dealing with illness and disease.

MOLESKIN:
Great to get 5 guys out to LH on a last-minute AO change in cold, rainy, and stormy weather.

This Q required a lot of Omaha’ing: due to lightning arriving ~5:10, we had a last minute AO change to Moss Haven where there’s a large concrete pad with a very high ceiling and 2 open-air walls.

We got to work making use of the limited space, and followed in the footsteps of other successful Q’s: a 4 Corners workout (h/t Oatmeal and Aaarrrggghhh), a Jacob’s Ladder with plenty of animal crawling (h/t AlrightAlright, Coach K), and Shoulder Day – (h/t Icebox).

Seemed like we all got a good beatdown, had some good 2nd F (including talking about the Red Bull Soapbox Race last month, in which @Pitbull just piloted the championship car), and had a good 3rd F start to our day as well.

ANNOUNCEMENTS:
1. QSource tonight 1800 CFA on Hillcrest and Friday at lunch 11:30 (maybe Preston Center?)
2. Panzerschwein CSAUP 2.5 days away – get involved however you can, it will be worth it!

Good Morning Highland Park!

COUNT-OFF & NAME-O-RAMA:
PAX & QIC: Rump Roast & Sally

AO: Caruth
F3 DISCLAIMER & WELCOME: Oops

WARM-O-RAMA:
Ruck ~27 minutes

THA THANG:
Mosey to the port-a-potties for a bilateral pit-stop

Mosey westward 1 block of the park

Jacob’s Ladder with merkins and rugby sit-ups, 1 to 10 and 10 to 1. Run the half-block in between.

Saunter back to parking lot.

MARY:
Done intra workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Great time on another #SPS with Rump and Sally.

Titled “Good Morning HP” because between the RumpTruck and the SallyMobile, there was enough aggressive-sounding beats to instill slight discomfort into the local HP residents. Hopefully we didn’t wake up too many…

Initial plan for this Q was to do a lot more Mary (a la #sixpacksunday), but it was not in the cards today. Still got in a great sweat. Both Rump and YHC said we felt bad after the workout but better than we might have given the 2nd F yesterday evening.

ANNOUNCEMENTS:
1. 2nd F was great. T-claps to PowPow (and M Sandee) for organizing, holding down the fort at The Rustic, and for providing the secondary AO.
2. Come out this week, should be great weather.
3. Panzerschwein in 12 days. If you aren’t planning on doing the whole thing, we could still really use your help. AA will be participating from ~0500-0800, and joining him and bringing energy and leadership to the rest of the PAX after our first 5 hours will be immensely helpful.

Sally’s 1-Year F3nniversary Q

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, PowPow, Aaarrrggghhh, Teasip, F150, Abercrombie
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

Pick up your coupon, Indian run to the NW corner of the park

12 burpees OYO

Pick up your coupon, continue Indian run to the base of the bridge

THA THANG:
Sprint/fast mosey to the staircase
15 merkins IC
Fast mosey down
14 squat thrusters with coupon IC
Fast mosey up to the staircase
13 merkins IC
etc
down to 4 squat thrusters

3-Man Pick ‘Em:
Split into groups of 3 (b/c of numbers had one group of 4)
Every man has to get up to the staircase. 2 must be partner carrying at all times, 1 must be bear crawling. PAX can switch off / divide the work however they like.

Big flutter / scissor x 12 IC

Run back down

Indian run with coupon back to NW corner of park

10 burpees OYO

Indian run with coupon back to pavillion

MARY:
Done intraworkout

CIRCLE OF TRUST/BOM:
Done. Gave thanks to all of the men who showed up this morning and to all of the other men of F3 Dallas, as you all have helped shape me into a HIM from a Sad Clown in 1 year. I am a better leader, way more physically fit, and am now pursuing the right opportunities to impact myself and the community, and a ton of credit for all of these transformations goes to the other men of F3 Dallas. I am lucky to have you all in my life.

Ended with a charge to the PAX to be a Sua Sponte (Latin for “on your own accord“) leader by pursuing the things they are good at and like to do which benefit others. We can all use your leadership.

MOLESKIN:
Good times, go Hoos.

F150 probably recognized the workout. Felt punishing. Running with coupons is very difficult.

Claw (Wild Basin) ceremony after the beatdown.

ANNOUNCEMENTS:
1. All the normal stuff. QSource Wednesday/Friday
2. 2nd F Saturday at casa de Ultra. Check band.
3. Panzerschwein in 2.5 weeks.

Preblast and Information Guide – Panzerschwein CSAUP – 23:59 11/1/2019

On Friday, November 1st, at 23:59 (11:59pm), men from all over Dallas/Fort Worth will participate in a marathon of a mental and physical challenge. The event begins at Flag Pole Hill in Lake Highlands and includes fifteen miles of rucking (carrying 30 pounds), in addition to several physical challenges, over 7 hours through the night. We will conclude with an hour-long bootcamp workout from 0700 to 0800 at Burleson Park by SMU.
 
The event is FREE and open to ALL MEN.
 
The event, nicknamed “Panzerschwein” (German – “armadillo,” or “Armored Pig”), is being led by F3 DFW, a free men’s workout and leadership group, whose mission is “to plant, serve, and grow small workout groups for the reinvigoration of male community leadership.”
 
F3 DFW meets six days a week at several locations around The Metroplex for free, early-morning, boot-camp and running-style workouts. You can find out more information at f3dfw.com, f3nation.com, or reach us on Twitter @F3_Dallas
 
Notes:
We jokingly call this event a “CSAUP”, an acronym for “Completely Stupid and Utterly Pointless,” but completing Panzerschwein has many benefits, including adding to each man’s physical and mental toughness.
 
An overview of the route is available here.
 
REQUIRED ITEM LIST:
Rucksack/backpack/weight vest
Weight (20 lbs if you weigh <150 lbs, 30 lbs if you weigh > 150 lbs).
Water (2L+)
Personal Identification
Nalgene (1L) with electrolytes/Gatorade, etc.
Reflective Band/clip on outside of pack
Headlamp
 
RECOMMENDED ITEM LIST:
Other reflective apparel (t-shirt, hat)
Gloves
Dry Bag
Food (bars, gels)
 
OPTIONAL ITEM LIST:
Extra shirt/socks
Windbreaker/pullover
 
 
 
 
 
 

Free Parking at The Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

THA THANG:
Pick up a coupon, run to the stadium/west parking lot.

Football field yardage is painted on the concrete there. Drop your coupon at the South “goal line.”

Ladder Up
Run 100 yards.
15 merkins IC
Run 100 yards back
14 squat thrusters with coupon IC
Run 100 yards.
13 merkins IC
Run back.
12 squat thrusters IC
Repeato down to 1 merkin.

Active recovery:
Using the construction block-off in the parking lot: hop onto the first bar, pull/shimmy yourself along all the way to the end, then return to the beginning.

Quick Mary timeout:
Big-boy situps OYO x 20
Crab cakes IC x 20

BC-GU-CB:
Bear crawl 10 yards
10 Get-ups (from prone on your six, don’t use your hands)
Crawl bear back
Bear crawl 20 yards
20 Get-Ups
Crawl bear back
Bear crawl 30 yards
30 Get-Ups
Crawl bear back

Grab coupons, run back to parking lot

About 2.5 minutes left – manmaker challenge. AMRAP manmakers.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Seemed like a fun and challenging workout. Ladder-up was just about as long as we could have tolerated, we were obliterated by the end. The active recovery shimmy was challenging but also non-traditional, requiring much more balance and agility than pure strength or speed – causing Stingray to ask if this would help with our rock-climbing abilities. The BC-GU-CB was also a lot of fun, even though we noted after 2 minutes there were several pieces of seemingly rough/broken glass on the ground. No injuries and never any real threat, but teenagers have clearly been sneaking alcohol into the parking lot. @Belding, as principal, can you address this?! 2.5 minutes never seems as long as when you’re doing manmakers.

In the end, we all got better today, and pushed ourselves beyond where we could have pushed without each other there.

ANNOUNCEMENTS:
1. All the customary announcements – QSource, golf, Happy Hour next Friday
2. Panzerschwein CSAUP 4 weeks from tonight.

WAR 2019 – The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, Rump Roast, Ultra, Teasip, Sweet Baby, Sex Panther, Abercrombie
QIC: Sally

AO: Glencoe Park (Quickly to The Bridge)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Watermelon-pickers

Run to the bridge, specifically the first set of stairs. Run down, complete 10 dips, 10 derkins, and 10 squats. All meet up at the top/middle of the bridge

THA THANG – WAR:

We know that infrastructure points are critical in war. And this morning, we fought for the bridge.

Ground rules:
Exercises based on the card game War: High-card wins.

Card/exercise matching:
The suit for each card dictated the exercise:
Hearts – cardio – SSH
Diamonds – merkins (not diamond merkins)
Clubs – climbers (mountain climbers)
Spades – squats

The number for each card dictated the number of reps to perform, with the following modifications:
J – 11
Q – 12
K – 13
A – 14
Joker (Jester) – 15 penalty burpees, and the card is worthless. Redraw.

What we did:
PAX divided up into Team/Army 1 (YHC, Rump Roast, Ultra, and Oo-De-Lally) and Team/Army 2 (Teasip, Sex Panther, Sweet Baby, and Abercrombie).

Starting at the middle/top of the bridge, each PAX drew a card from the central draw pile, performed the exercise, then played the card-game War with a PAX of the opposing Team/Army.

The winner took the loser’s card and ran back down to his respective home base (the bottom of each side of the bridge). There, he placed both cards in his scoring pile.

The loser was forced to draw again, perform those exercises, and repeat playing War with a PAX of the opposing Team/Army.

After PAX got down to their base, they had one of two options:

Option 1) Run back to the middle of the Bridge, and repeat what you just did – draw a card from the central draw pile, perform the exercises, and potentially play War with a PAX from the other Team/Army. Then run back down to place your card(s) in your scoring pile.

Option 2) Perform 10 burpees, 10 hand-release merkins, and 10 monkey humpers. This earned PAX a card-draw from their home base’s draw pile (there were 3 draw piles in total – one at each home base and one in the middle). Then perform the exercises and place your card in your scoring pile.
-Limitation on option 2: PAX could only choose Option 2 twice in a row before they were forced to run back to the middle and potentially play war.

PAX were also allowed, one time total, to run all the way to the other team’s base, pick a card out of their scoring pile at random, and take the card all the way back to their base.

Highest number of cards at the end of the ~30 minutes would be the winner.

MARY:
We did about 5 minutes of Mary at the end, with flutters, low Dolly’s, and Freddie Mercuries

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Thanks to the PAX who came out and tried this funky workout. It turned out to be fun , although we did run low on cards by the end. At that point, we had to take cards at random from the scoring piles in order to perform exercises, which threw off the scoring. And since it’s 2019, we decided these SNAFUs required all PAX to be named winners equally. (As an aside, though, Team/Army 1 did end up with ~44 cards, and Team/Army 2 only ended up with ~36 :)).

Oo-De-Lally drew the Joker/Jester twice, performing his 15-burpee penalty without too much chagrin. However, because our cards ran low at the end, he actually drew it a third time; but then said “screw that, I’m not doing that again” and re-drew. Upon official review by the ruling committee, this action was upheld as fair and within the laws of the game.

At several points YHC was able to hear muttered curses from Rump Roast, which tells a Q most of what he needs to know about the beatdown.

Thanks again to all PAX for trying it and playing along. We will iterate it and hopefully make it even better for the next round. YHC thinks all had fun and still got in a good beatdown.

ANNOUNCEMENTS:
1. QSource lunch tomorrow
2. Panzerschwein CSAUP 6 weeks away
3. Plano T-shirt order

Practice Makes Perfect

COUNT-OFF & NAME-O-RAMA:
PAX: Island Time, Rump Roast, Sex Panther, Oo-De-Lally, PowPow, Chairman Mao
QIC: Sally and Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Lunges
SSH
IST
Watermelon Picker

THA THANG:
6 coupons were sitting on the curb. 6 PAX picked one up and we all mosey’d to the parking deck.

Sally – Fire Drill
Freddy Mercuries x 50
Bucket Brigade with 5 coupons up the stairs. Left one halfway up
Imperial Storm Troopers x 50
Bucket Brigade with 4 coupons down the stairs
Ranger Merkins x 20
Bucket Brigade with 3 coupons up the stairs
Elf on a Shelf x 50
Bucket Brigade with 3 coupons down the stairs, grabbed the rogue coupon on the way

Teasip – Burpee Ladder
Run up one ramp of the parking deck. Do one burpee. Run back down.
Turn and run up two ramps. Do two burpees. Run back down.
Continue until you reach the top, believe this was 8 ramps and 8 burpees.

Mosey back to the soft-top, with coupons in tow.

Teasip – 5 x 3
Perform 5 reps of: dips, swerkins, and pull-ups. Repeato until time is called.

MARY:
Done in the workout, also done while picking up the 6.

CIRCLE OF TRUST/BOM:
Done. Prayed for a “refreshing” weekend and for everyone travelling.

MOLESKIN:
Solid beatdown today, as evidenced by the fact that Rump was a-cussin’. The burpee ladder was hard.
A little light on attendance with so many guys (and families) travelling, but pretty good. The PAX #accelerated.

ANNOUNCEMENTS:
1. #Panzerschwein 7 weeks out. We are working on a logo for shirts (and patches?), and will also be blasting on social media.
2. #StatPadSunday tomorrow at Germany Park at 0630 with Stingray and Rump Roast.

Have a great weekend all!

DT stands for PR’s

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Draper, Sally, Island Time
QIC: N/A

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: It’s Monday, so not sure.

WARM-O-RAMA:
N/A

THA THANG:
Ran 5(+) miles

MARY:
N/A

CIRCLE OF TRUST/BOM:
Yep

MOLESKIN:
It was a great day for the DoubleTime PAX. The weather was about 6/7 degrees cooler than it has been for the past few months, and the humidity felt slightly lower as well. This led pretty much all PAX (except Sally, missed by ~6 seconds) to PR. This felt particularly encouraging, as the hard work of the past several months has not translated into tangible time results on our running, because of (we’ve hoped) the heat. Today provided us some evidence that we are indeed getting faster, and we should hopefully see times continue to drop as the temps continue to drop.

AlrightAlright calculated some scientific proof of the lower temperature/humidity with his “150” formula, stating that the inverse tangent of the dew point, multiplied by the denominator of the humidity index, added with the angle of the moon at the horizon, was only 142 today. “And they cancel marathons at 150.” All PAX nodded in agreement after confirming the calculation.

Camp Gladiator was having their annual #convergence today, and brought in about 4x as many cars/people as normal.

ANNOUNCEMENTS:
1. Tons of stuff going on this week. Iron PAX challenge on Wednesday, QSource Wednesday and Friday, Happy Hour Friday, Extra Credit sessions for the Marathon and CSAUP, and workouts in both UP and Lake Highlands. Keep accelerating, gents.