Author: Sally

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Special Sauce, Chairman Mao, Pow Pow, Oatmeal, Zamp, Landing Strip (New Orleans), Rocky (Kansas City), Skipper (Raleigh), Monstar (FNG, Raleigh)
QIC: Sally

AO: SMU
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15
IST x 20 (Doak Walker rushed for 1,520 yards while at SMU)
“Pick Your Vegetable” Picker x 10

Jail break to the Doak Walker statue. Hold a plank ’till all-in.

Starting from the Doak statue, sprint to and around the Mustangs statue and return to the Doak statue. Hold a plank ’till all-in.

THA THANG:
Channel our inner HEISMAN.

Starting at the Doak statue, run around the SMU football stadium (roughly 0.5 miles); upon returning to the Doak statue, complete an exercise of the HEISMAN as listed below. Repeato until finished or time is called.

Hand-release burpees (25)
Elf-on-a-Shelf (25, double-count)
Imperial Storm Troopers (25, double-count)
Sweat Angels (25, double-count)
Merkins (25, double-count)
Apolo Ohno’s (25 each side)
Nolan Ryan’s (25 each side)

MARY:
Done intra-workout.

CIRCLE OF TRUST/BOM:
Prayed for those in the path of Dorian and for all those travelling, including the families of some of our PAX.

MOLESKIN:
Upon arriving at the warm-up circle and seeing 4 new faces, YHC thought perhaps the recent QSource topics (VAPE’ing) was increasing our effectiveness at EH’ing, but turns out it was a contingent of PAX from Raleigh, New Orleans, and Kansas City. Glad they came out, always an honor to host men from around the country whom you know hold similar values.

The “Pick Your Vegetable” Pickers during the warmup (@Aaarrrggghhh) brought some laughs and confusion, and even some mumblechatter: “Why does it have to be vegetables? Why do we discriminate against fruits?” This was promptly silenced with “Well, because fruits don’t grow in the ground..”, which brought some laughs.

YHC had asked some PAX for ways to improve his Q’ing, and was told that more and more intense cardio at the beginning may be helpful in 1) making workouts harder and 2) preparing PAX for strength work later in the workout. We implemented this with two sprints to start, which did turn out to be pretty effective in getting the PAX both winded and pumped up for the rest of the workout.

The Thang (The HEISMAN) turned out to be an effective blend of cardio and strength / core work. The lap around the stadium was a nice switch-up from the normal routine, and also seemed to be an excellent distance for accelerating our cardio. PAX were also afforded the opportunity to see each other, mumblechatter, and work on strength at the Doak statue. Also of note, the west side of the stadium had A/C pouring out of it, and PAX were afforded a 6-second blast of ~70 degree air while running by.

While the entire workout was difficult, the 50 sweat angels in a row and the 50 merkins in a row were both particularly killer. For a fun piece of trivia/reference point, the physical requirement for Navy Seal candidates (not graduates) is 50 merkins with perfect form in 2 minutes. And most candidates have to complete 90-100 to stay competitive.

No PAX completed the entire HEISMAN. The furthest one got was completing the lap after the Apolo Ohno’s – about to start the Nolan Ryans. We’ll have to bring this back in the future and see if we can best our previous records.

Rocky is so named because he is a geologist.

Monstar was so named because his given (hospital) name is Michael Jordan. This was quickly deemed “too easy,” although we struggled for a long while to find a name distinguished enough to honor Mr. Jordan. We played around with ideas such as Single-A, Minor League, Air Jordan, Blue Devil, and Space Jam, before finally settling on Monstar.

If you have an extra 60 seconds, this Space Jam / Monstar refresher is probably worth your watch.

ANNOUNCEMENTS:
1. Tour de France workout tomorrow at Burleson.
2. CSAUP is officially 8 weeks away from today. The planning SLT had a meeting this morning and the event is taking shape quite nicely. We’ll all need to put in some extra training for it, stay tuned for more Extra Credit rucks. You can start tomorrow at 0615.

Postscript – Facts about Doak Walker:
While researching for the workout, YHC learned the following fascinating facts about Mr. Walker:

During his 1948 season at SMU, Doak not only acted as the team’s primary halfback, but he also completed 26 of 46 passes (from the tailback position) for 304 yards and six touchdowns. He also played defense, intercepting three passes during the season. And if that wasn’t enough, he also returned punts and kickoffs, performed significant duty as the SMU placekicker, and acted as punter for the Mustangs, averaging 42.1 yards per punt (which, for reference, would have had him besting some punters in today’s NFL).

In the NFL, he was a fantastic running back, but he also kicked a field goal and an extra point in two straight Super Bowls (one of which he won with the Detroit Lions).

He was described by a reporter as “having a jaw as square as a deck of cards and a mop of brown hair that made girls bite their necklaces.” He was also described as “so shifty you couldn’t have tackled him in a phone booth, yet so humble that he wrote the Associated Press a thank-you note for naming him an All-American.”

A true #HIM.

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Rump Roast, F-150, Draper, Oatmeal, Teasip, Coach K, Sex Panther, Island Time (FNG)
QIC: Sally

AO: Preston Hollow Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH X 15 IC
IST X 15 IC
Run to the south end of the block
8-count bodybuilders x 15 IC
Run back to the starting point
8-count bodybuilders x 10 IC

THA THANG:

Partner animal crawl / run to explore the park
Partner up. Partner 1 begins bear crawling around the path clockwise. Partner 2 begins running around the path counter-clockwise.
When the partners meet, swap roles. Partner 1 begins running counter-clockwise, and Partner 2 begins bear crawling.

Repeato the entire routine x 2, changing the animal crawl on the subsequent rounds to 2) crawl bear and 3) crab walk

Additions:
1) There are 3 sets of bleachers by the path in the SW corner. Every time you pass them (both runners and crawlers) do a scale-over of each.
2) Tennis courts in the NE corner – every time you pass by them, go inside and do a loop around both courts before continuing.

All-in call to gather in the middle of the park.

Slow flutter kicks x 20 IC
Slow rugby sit-ups x 20 IC

Mosey to baseball diamond.

Bottom of the ninth:
It’s the bottom of the ninth, and your team is down. You’ve gotta put the team on your back. And by team I mean partner.
Partner 1 carries Partner 2 to 1st base. When they reach 1st, they switch; Partner 2 carries Partner 1 to 2nd. They then switch and move on to 3rd and home, “scoring” a run when they reach home after a trip around the bases.

PAX were informed their team was down by 3 runs and they had to score 4 to win. All teams completed.

Mosey back to NE corner to wrap-up.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Had a good time trying out a new AO. Preston Hollow Park has a lot going for it (including really nice grass), but there are also some really dark spots where you can’t even see the path you’re running on.

The animal crawl / running routine was brutal, although it seemed a little long in duration. May have to modify for the track in the future?..

The 8-count bodybuilders are a great exercise. It can be hard to remember whether the merkin or the plank jack is supposed to occur first.

YHC pulled up early as he always does for his Q’s to find a lonely man (our FNG Island Time) hanging out. Got out of the car and he said, “Is this F3?!” in the most excited voice I have heard in a while. Always great to hear from an FNG. And it turns out, based on his Saturday performance, Island Time was aptly named.

ANNOUNCEMENTS:
1. QSource  Wednesday at 1800 and Friday at 1130. This week is about “Articulation.”
2. Our first inaugural Fall CSAUP (Name TBD) starts November 2 at 0000, launching from Flag Pole Hill.
3. 2nd F event this Saturday at Draper’s for Fight Night
4. T-shirt orders. 5 days left. Get ’em in!
5. Stay hydrated and get your electrolytes, gentlemen. These are the dog days of summer, and hydration matters.
6. Flowermound Saturday Launch this Saturday. We need ~4/5 guys to go to that, and the rest to come to the Burleson workout.

Backblast 0700 workout on Friday 7/5/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sex Panther
QIC: Rump Roast, Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15

Mosey around the big loop at Burleson, stopping at each corner for PAX’s choice of squats, merkins, and Mary.

THA THANG:
Mosey to the parking deck and down into the basement, where @Rump Roast had set up a reincarnation of @Icebox’s Christmas Ring of Fire workout.

Ring of Fire:
9 “stations” arranged in a circle, with the following corresponding exercises:

Merkins
Squats with weight vest
Weighted jump rope
Burpees
Shoulder pulses with baby weights
Lunges
Ski Abs
Big Boy Sit-ups
Bobby Hurleys

PAX picked a station to start at and performed that exercise for 1 minute. After a 15-second break PAX rotated to their next station.

After the 9th round was completed, all PAX took a lap up to the ground floor of the parking deck and back down into the hot box.

We repeato’ed this whole routine once.

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
This was the 0700 option workout for the day after the Fourth of July. #tclaps to Rump Roast because he also went to the first workout.

During the second round of ROF, PAX suggested each other’s starting point, which was fun.

Mosquitoes are shockingly very bad down in the hot box.

ANNOUNCEMENTS:
1. Top Golf was great. All had a good time. HBD to Sex Panther.
2. Come out to a QSource Group. It will become very worth your effort.
3. Fort Worth workout this Saturday 7/20

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Draper, Sex Panther, Rump Roast, Coach K, Irwin (FNG), Mayflower (FNG), Icebox, Aaarrrggghhh, Alright Alright, Pepper, Hotty Toddy, Rabbit, Neutered, Stingray, F150
QIC: Sally

AO: The OG (Caruth Park)
F3 DISCLAIMER & WELCOME: Performed. Also got to preach about form :).

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
First up:
Run to the back side of the tennis courts, adding 4 stops/exercises along the way:
5 merkins after bridge 1
5 pull-ups at the playground
5 merkins after bridge 2, and
20 rocking horses each leg upon reaching the tennis courts (rocking horses are a two-part exercise – 1. one-legged reverse lunge, touching both hands to ground, 2. bring that leg up and through, grabbing your knee to your chest)

Wheel of taps and merkins:
Everyone grab a section of curb.
Curb taps (both feet up and down is one rep) x 10, Irkins x 10
Rotate 90 degrees. Side curb taps x 10, curb split merkins x 10
Rotate another 90 degrees. Back curb taps x 10, derkins x 10
Rotate another 90 degrees. Side curb taps x 10, curb split merkins x 10

“Rest” exercise 10 good mornings IC

Laparoo:
Starting at the rear of the tennis courts, run 3 laps around to the north side, through the playground, and back over the bridge.
During the 1st lap, stop and do 8 pull-ups and 8 step-ups (each leg)
During the 2nd lap, do 7 pull-ups and 7 step-ups each leg
During the 3rd lap, do 6 pull-ups and 6 step-ups each leg.

Get inside the tennis court.

Burpee the lines:
Essentially, 2 burpees and 2 turnarounds at each doubles and singles line across the courts. Down and back.
More details: starting at one court’s outermost doubles line (or “the baseline”), perform a burpee on the outermost side of the court. Then jump over that (doubles) line, turn around, and perform another burpee, keeping your hands on the inside side of the line. When you stand up and jump, jump back over the line. Then turn around and move on to the next line. Drop into a burpee and begin again.

“Rest” exercise: Good mornings x 10 OYO

Get up the lines:
Divide into 4 similarly-sized groups. Each group begins at the bottom-left most part of a half-court.
Perform 10 get-ups (lie completely flat on your back, and get up to standing), then run paint the lines for that court.
Move on to the next court.
#ExtraCredit modification – do not use your hands on the get-ups.

“Rest” exercise: 10 good mornings OYO, 10 groiners OYO

Partner Lazy IMPS:
50 reps of Imperial Storm Troopers, Merkins, Plank Jacks, and Squats
Partner 1 performs exercises
Partner 2 flutter kicks (4-count) to 20, then switch.
Only got to Merkins due to time.

MARY:
Done in the IMPS

CIRCLE OF TRUST/BOM:
Completed. Welcome to Irwin (FNG, brought by Stingray) and Mayflower (FNG, brought by Rabbit while he is here to help with Rabbit’s move). Gave thanks for F3 and the impact it has had on many of our lives; asked for guidance and support, and to keep our thoughts on the right path.

MOLESKIN:
No repeats of Hannigan’s Bridge today.
Curb taps are a great agility exercise.
So are burpees. Burpee the lines was a ton of fun, and seemed like a nice little (dare I say it?) competition.
Get-ups are becoming a PAX-wide favorite exercise.
No Longhair sightings this morning. Or in the last few weeks. Maybe he was intimidated by his run-in with AlrightAlright.

17 guys this morning, continuing an excellent attendance run this week. Keep coming out and getting better. And keep bringing out friends or family (well done, Rabbit) who could benefit from F3. Remember our mission is “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” #GiveItAway.

Speaking of leadership, we can use everyone’s passion and talents. Whatever you are passionate about and good at, there’s a way you can make a significant difference for the men of F3 Dallas, and for Dallas more broadly. A simple solution is to think about what you like about F3, and grow that.

ANNOUNCEMENTS:
1. Special July 4th beatdown tomorrow. 0700 at the flag at Flag Pole Hill. We’ll do a beatdown then a run afterward.
2. No QSource this week.
3. Safe travels to everyone travelling.

Friday 6/21/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Rump Roast, Icebox, Kool-Aid, Coach K, Draper, Oatmeal, Alright Alright, Sweet Baby, Aaarrrggghhh, Pow Pow
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
Mosey to far (west) side of Caruth, stopping for 10 merkins OYO on the way.

THA THANG:

Block runs ‘n guns:
Run a block, and go back to pick up the six when finished. Once all in, do a bunch of exercises at the intersection.
Exercises included:
Crab Cakes
Stance Jacks
Hand-Release Merkins
Several PAX’s choice including Overhead Claps, Squats, and other.

Repeato x 1 out (west), repeato x 2 back (east)

Mosey into the Tennis Court

Court Work:
Burpee Dan (?modified?), up to 2:
1 length of the courts: 1 lunge, step up with back leg, 1 burpee
Length of the courts back: 2 lunges, step up with back leg, 2 burpees

A couple rest counts

A few PAX’s choice exercises (don’t remember exactly)

Suicide short to long
Suicide long to short

A couple rest counts

A couple more PAX’s choice exercises (Iron Hulk, Mickey Mouse Merkins)

Final suicide – and by PAX’s choice.. bear crawl bear style.

MARY:
No time for extra.

CIRCLE OF TRUST/BOM:
Prayed for guidance, support, and direction on the path we are meant to take.

MOLESKIN:
Excellent work by all 12 PAX today. Great showing for a Friday. Everyone pushed themselves, which included picking up the 6 on the block runs.. which Rump likened to “worse than those really long NY City blocks.”

Guys are clearly getting faster and stronger, keep it up.

ANNOUNCEMENTS:
1. If you’re in QSource, you already know. If you’re not in yet, ask guys about it. It’s excellent and very helpful for #acceleration.
2. Shield Locks are in full swing. If you’re not in one, reach out to one of the guys you know is in one, or ping me. They are also excellent and really important for what we are trying to do.
3. Be on the watch for upcoming “Troubadour” opportunities – chances to go and help other regions get launched, show them what F3 is about. Like what we did with FW last week.

Backblast Thursday 6/13/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Pow Pow, Special Sauce, Icebox, AlrightAlright, Coach K, Oatmeal
QIC: Sally

AO: SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Tony Hawk burpees x 8 OYO
Windmill x 5 IC

Mosey to Track

THA THANG:
Started off with 1 lap forward then 1 lap backward

Pause exercise bilateral Nolan Ryans x 20 IC

“Around the World”
Forward run 1/4 lap
Left foot first carioca / karaoke 1/4 lap
Backward run 1/4 lap
Right foot first carioca / karaoke 1/4 lap

Pause exercise flutter kicks x 36

Around the World repeato

Mosey to the straightaway start of the track

Sprints:
Groups (of 4 and 5), sprint 100m, then recover mosey next 1/4 lap (100m).
Once all PAX arrive, backward sprint 100m
Recover mosey back to start line
One final 100m sprint directly into an Around the World

10 count

750m run (end at NW corner of track).

Scouts:
Leave track running to the north, towards Burleson. Groups of 4 and 5.
Scout run is like an Indian / Native American run, but instead of the back man running to the front, the front man sprints ahead for a predetermined distance (we decided 20 steps), then sprints back and joins the back of the line; and the next man in front starts his sprint.

Did this for about 7-8 minutes.

MARY:
The Sally favorite, 8-count Dr. W.

CIRCLE OF TRUST/BOM:
Doneski. Prayed for all the important stuff including any PAX who are struggling and any men who we can help through our efforts.

MOLESKIN:
Had a great running-focused workout, kept ourselves at an advanced heart rate with some much-needed rest interspersed. Around the World seemed great for mobility work, may have to bring that back, although probably not a PAX favorite. Sprints were an interesting switch-up and definitely exhausted us, although Ina says he “only has one speed.”

ANNOUNCEMENTS:
1. QSource groups: We currently have two (Wednesday evenings and Friday lunch), and are looking to form a third. If you aren’t in one, contact Sally to get connected – it’s absolutely worth it. Ask PAX who are in one to share their experience.
2. Roller Derby this Saturday night. Stay tuned for more details.