Author: Sally

DATE: Tuesday 5/14/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field

THA THANG:

Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

DATE: Thursday 5/9/2019

Conditions: Gloomy

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees

THA THANG:

“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

MARY:
Dr. W’s x ?10
Low flutters x 14

CIRCLE OF TRUST/BOM:
Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

MOLESKIN:
Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

ANNOUNCEMENTS:
1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!

DATE: Wednesday 4/17/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Ina, Aaarrrggghhh, Princess Turtle Head, Sex Panther, Special Sauce
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Mosey to tennis court

THA THANG:
Lots of court work. PAX were instructed to focus on form, as performing in each moment matters not just in workouts, but in everything we do every day, so we should practice it.

Lunges –> crab walk
Suicides
Inchworm –> crab walk
Handstand push-ups
Paint the lines side-shuffle style
Tuck jumps (30 seconds)
Bear crawl –> Crawl bear
Reverse suicides (x2)

Lots of 6, 8, and 10-counts in between exercises as we got gassed.

MARY:
Tuck jumps
V-ups
WWI sit-ups (people’s choice)

CIRCLE OF TRUST/BOM:
PAX stuck around for a 5-6 minute leadership devotional. YHC discussed courage, perseverance, and leadership lessons from history, including the meaning of being “The Man in the Arena”.

You can check out the document here:
F3 Leadership Devotional 4.17.19

MOLESKIN:
Not much mumblechatter, leading to AlrightAlright saying at one point “Somebody say something stupid!”

ANNOUNCEMENTS:
1. QSource groups continue to help us #accelerate. Wednesdays at 1800 at Chick Fil A on Preston and Fridays at ~1130 at Preston Center.

DATE: Saturday 3/23

COUNT-OFF & NAME-O-RAMA:
PAX: Jugs, Princess Turtlehead, Schnitzel (Willy Loman from Hilton Head), Ant Man, Special Sauce, Oatmeal, Plus One, Teasip, Splash, Sex Panther, Ma Bell
QIC: Icebox, Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Done.
Unfortunately YHC (Sally) forgot the coupons so missed the first 5 minutes.
Guessing the warm-o-rama started with SSH then IST. YHC showed up in time for the jog around the big Burleson loop.

THA THANG:
PAX picked numbers to determine bracket seeding. Match-up partners then performed the first exercise: shoulder raises with weight vest weights, to failure.

After the winners of each match-up were determined, all PAX did a big loop.

Winners moved on in the bracket, and losers matched up with other losers. We continued in this fashion for 4 more rounds, completing the following exercises:

Coupon hold arms-length
Jump ropes
Coupon raises
Coupon squats

Ultimately the Sweet Thirteen ended in a battle between Oatmeal and Special Sauce. Special Sauce was declared champion.

All PAX then completed a partner DORA:

1. Merkins x 100
2. LBCs x 200
3. Coupon squats x 200 (modified)

PAX finally gathered on the basketball court for knockout – with a penalty of 5 merkins for a miss before a HIM could shoot his next shot. Those whom were knocked out did burpees until the game was over.

Plus One was ultimately named champion.

MARY:
Flutters
Box cutters

CIRCLE OF TRUST/BOM:
Done. Developed trust and faith.

MOLESKIN:
Hit the coffeeteria afterward.
Good mumblechatter, including a call-out of Pepper, whom YHC saw at the grocery store the night before and said “I’m definitely coming in the morning.” Additionally, Ant Man called him and offered to give him a ride, but his call was unanswered.

We rib you because we miss you, Pep.

Apologies for the delayed backblast, gentlemen. If I am remembering something incorrectly let me know.

ANNOUNCEMENTS:
1. YHC (Sally) will be hosting a tequila tasting / whisky tasting / poker / basketball watching night this Saturday the 6th. All are welcome.

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Thunderlips, Coach K, Oatmeal, Aaarrrggghhh, Teasip, Walmart, Plinko, Special Sauce, Icebox
QIC: Sally

AO: Katy Trail
Date: Thursday 2/21
Conditions: Clear, mildly chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST

THA THANG:

Route 66:
Running with pain stations. Run a set distance, stop and perform 6 different exercises with the acronym MLB MLB:

Merkins
LBCs
Big-boy situps

Mountain climbers (double count)
Lunges (single count)
Burpees

The exercises were done with the reps of a decreasing ladder starting at 11.

We ran the first distance (about 0.35 miles) to the top of the trail head where we performed 11 reps of each exercise.

We then ran 0.25 miles down the Katy Trail before performing our next sets with 10 reps, and continued down the trail with decreasing reps.

After 4 stops, we turned around and headed back, continuing to decrease rep count.

Due to time constraints, we combined the final 2- and 1-rep sets.

A decreasing ladder of 11 comes out to 66, hence the name Route 66. And with 6 exercises, this got us to 396 total reps.

We didn’t want to end with 396 total, so we did 4 extra burpees.

All in all, PAX ended up with 400 total reps and just short of 3 miles running.

MARY:
Done in The Thang above

CIRCLE OF TRUST/BOM:
Circled up to pray for PAX going through family transitions as well as our F3 Birmingham brother Cowboy.

MOLESKIN:
Some good mumblechatter. A good workout with some good stories thrown in.

Shout out to F3 Manning PAX Abraham for this Q idea passed along during the F3 Haiti trip.

ANNOUNCEMENTS:
1. CSAUP
2. RRR

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

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 19
Mosey to stone benches by parking deck
Side lunges x 20

THA THANG:
Irkens
Step-ups
Dips
Pistol squats
8-count bodybuilders
Repeatos

MARY:
Rugby situps
WWII situps
Scissor kicks
Flutter kicks

34 pull-ups

CIRCLE OF TRUST/BOM:
Asked for gratitude and healthy perspective

MOLESKIN:
Mumblechatter with 3 PAX is interesting. About midway through the bench exercises PAX mentioned they wished we were doing more legs, followed immediately by a set of 66 step-ups. During the final exercise (pull-ups), YHC asked “how many” and the sarcastic reply of “34” was agreed to.

Didn’t kill ourselves today and little running in prep for ruck/run tomorrow, but did some solid strengthening and movement.

ANNOUNCEMENTS:
1. Keep logging those RRR miles
2. Shirt order for TID18K ends tomorrow. Get ’em in