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Wreck-It Rice

DATE: 1/11/2019.

TEMP: 33.

WEATHER: Cold, windy, and raining/hailing.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Silicon.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA: 

-SSH x25 IC

-Windmills x20 IC

-Moroccan Night Clubs x20 IC

-Overhead Claps x20 IC

-Little Baby Arm Circles (Forward) x20 IC

 

THE THANG:

Mosey to the tennis courts.

Wreckers: PAX split. Team 1 does exercise while Team 2 crosses 2 tennis courts to Team 1 doing a moving exercise. Flip.
-Lt Dan // Overhead Press
-Burpee broad jump // Carolina Dry Docks
-Alligator Merkins // Freddie Mercury
-Bear Crawl // Monkey Humper
-Crawl bear // flutter kick

Mosey to cafeteria pavilion.

Deck of Death: each suit is a workout. PAX do reps corresponding to the number of the card. All face cards are 10. Aces are 1. Jokers are 5 burpees.

-Hearts = LBCs.
-Spades = Step Ups (both feet up = 1).
-Clubs = Dips.
-Diamonds = Derkins.

MARY: not enough time.

CIRCLE OF TRUST: Q prayed, then PAX went to Rusty Taco for Coffeeteria.

MOLESKIN: PAX lamented the rain, hail, and wind. Silicon shared about his experience at his new job. Both laughed out how their career paths ended up much differently than they thought they would when they were starting college. PAX bonded over love for band and DCI.

ANNOUNCEMENTS: F3 Plano Relaunch on January 25. 0700 at Rice Middle School. Let’s EH some FNGs.

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Bye Bye 2019

DATE: 12/31/2019

TEMP: 31.

WEATHER: Clear skies.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie, Maverick, and Boomer.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x50 IC

-IW x15 IC

-Overhead Claps x20 IC

-Forward Arm Circles x20 IC

-Backward Arm Circles x19 IC

 

THE THANG:

Mosey to the tennis courts for Four Corners. Each corner of one tennis court is a Pain Station. PAX alternate between Merkins and Carolina Dry Docks at each station. PAX start with 2 reps of Merkins, then 4 of Carolina Dry Docks, then 6 of Merkins, etc. Bear Crawl between each station. Once PAX get to 20 reps, they do 20 reps again, then start counting back down. 220 reps total.

Alternating Shoulder Touches x20 IC.

Overhead Claps x50 IC.

 

MARY:

-LBC x20 IC

-Leg Lifts x20 IC

-Flutter Kicks (double count) x20 IC

 

CIRCLE OF TRUST: prayer requests shared.

MOLESKIN: PAX speculated that loud grunting would help them get through Four Corners. Maverick worried that his flying ability would be impaired due to his arms being noodly from the exercise. PAX shared about how Christmas went at their households.

ANNOUNCEMENTS: Relaunch on January 25. Will continue working in the new AO, Fowler Middle School, at some Saturday workouts.

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All I Want For Christmas Are Some Dirty McDeuces

DATE: 12/24/2019

TEMP: 40

WEATHER: no wind, clear.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Walmart.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-Cotton Picker x15 IC

-Overhead Claps x15 IC

-Little Baby Arm Circles Forward x15 IC

-Little Baby Arm Circles Backward x15 IC

-IW x15 IC

-SSH X15 IC

 

 

THE THANG:

Mosey to the playground.

Dirty McDeuces: follow each set with a lap around the playground.

-Pullups x24 OYO, LBC x24 OYO, Squat x24 OYO.

-Carolina Dry Docks x24 OYO, LBC x24 OYO, Squat x24 OYO.

-Irkins x12 IC, LBC x24 IC, Step Ups x12 IC.

-Swerkins x12 IC, LBC x12 IC, Squats x12 IC.

 

Mosey to the tennis courts.

Four Corners: each corner of one tennis court is a Pain Station. Bear Crawl on long stretches between Stations. Lunge on short stretches between Stations. Workout OYO.

-Corner 1: T Merkins x12.

-Corner 2: Frog Jumps x14.

-Corner 3: American Hammer x16 IC.

-Corner 4: Burpees x18.

 

MARY:

-Flutter Kicks x15 IC.

-WWI Situp x15 OC.

-Box Cutters x24 IC.

 

CIRCLE OF TRUST: PAX shared their Christmas plans and excitement for the holidays. Q prayed out.

MOLESKIN: Rabbit shared about his vacation to Iceland to see the Northern Lights, making Q very jealous.

ANNOUNCEMENTS: Be sure to send money to F150 for the website. Vote in the F3 Plano Relaunch in the poll on Band. Send Q an email so that you can get set up with login credentials for the website to post Backblasts.

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Let’s Go Right…No Wait, it’s Left…Which Pond Are We Going to Again?

DATE: 12/16/2019

TEMP: 39

WEATHER: Misty.

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Maverick, and Walmart.

QIC: Walmart.

AO: Oak Point Nature Preserve.

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA: OYO stretching for 1 minute.

THE THANG: 4 mile run through the Oak Point trails. PAX ran a typical Monday Runday route. Q was set on doing a loop around a pond, but couldn’t remember which trail to take at the first fork to get there. As it turns out, Q couldn’t lose, because either direction would have taken PAX to a pond. PAX kept the pace at a an 8:32 mile.

MARY: None.

CIRCLE OF TRUST: PAX shared struggles with family traveling for the upcoming holidays, and hard work conversations that would be happening soon. PAX prayed for these, and for the men who couldn’t be in the Gloom.

MOLESKIN: Lots of Mumblechatter at the start, but it dropped off around 2.5 miles as the Q started sucking wind. PAX talked about the races that DFW PAX had taken part in on Sunday. All agreed that we hoped to see Strangler, Boomer, and Silicon now that they had finished their races.

ANNOUNCEMENTS: F3 Texas is looking at having a Grow Ruck in the fall of 2020. Details are pending, but Q will circulate a sign-up sheet once the date and location are settled so that we can start EH-ing. It’s never too early to try to get FNGs on board.

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Lunging, Lunging, and More Lunging

DATE: 12/3/2019

TEMP: 38

WEATHER: pretty good. Not too breezy.

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie, Maverick

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA:

-SSH x25 IC

-Don Quixote x15 IC

-Cotton Picker x15 IC

-Bone the Fish

THE THANG: the Lunge Mile. PAX grabbed coupons and went to the track. PAX are to lunge across the curves of the track, and run down the straight stretches. 4 laps total, with 25 coupon squats after each lap.

MARY:

-LBC x15 IC

-American Hammer x25 IC

-Leg Lift x15 on Q’s count

CIRCLE OF TRUST: Q prayed out.

MOLESKIN: good Mumblechatter about Mammon. 

ANNOUNCEMENTS: F3 DFW holiday party on December 15 at Desperado’s. 1400-1700. Plano is invited. Look on Band for an event reminder, and for information on who to Venmo to pay for your food.

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Burning off the Turkey and Pie

DATE: 11/30/2019

TEMP: 71

WEATHER: Cloudy, windy, and rainy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Open House, and Walmart.

QIC: Walmart.

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x25 IC
-Merkin x15 IC
-Copperhead squat x15 IC
-Overhead claps x25 IC
-Moroccon nightclub x15 IC
-Lap around the park (about 1 mile)
 

THE THANG: Doracides. PAX grouped together.

-150 Kettle Bell Swings.
-250 Merkins.
-350 Coupon Curls.
-450 Squats.
 

MARY:

-Freddie Mercuries x25 IC.
-WWI Situps x15 IC.
-Boxcutters x10 IC.
-Flutterkicks x10 IC.
 
MOLESKIN: when PAX weren’t doing math for the Doracides, Walmart and Mookie were getting to know Open House. Despite the rain, Open House praised the superior weather of the Great State of Texas. PAX also discussed the holidays.
 

CIRCLE OF TRUST: Q prayed out and shared the 5 core principles of F3.

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The Traditional Route


DATE: 11/25/2019

TEMP: 48

WEATHER: Clear.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie

QIC: Walmart

AO: Oak Point Nature Preserve

 

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA: OYO stretching for 2 minutes.

THE THANG: 4 mile run along the “Traditional Route” at Oak Point.

CIRCLE OF TRUST: Q prayed out. lifting up some of Mookie’s co-workers, and the PAX who couldn’t be at the workout.

ANNOUNCEMENTS:  No workout on Turkey Day. PAX are encouraged to join F3 Dallas on Friday for the Barkley Marathons workout. 0700 at White Rock Elementary.

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Uptown Funk

DATE: 11/23/2019

TEMP: 37

WEATHER: Partly cloudy. Felt great once we got moving.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Maverick, Mookie, Me Too, Eruzione, Walmart

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Given. 

 

WARM-O-RAMA:

-SSH x25 IC

-Merkin x10 IC

-Squat x15 IC

Native American Run around the park–about 1 mile.

 

THE THANG: the Uptown 50. Q placed a cone at an endzone and a cone at the 50 yard line. PAX had to do the following workouts between each cone, with 10 burpees each time PAX arrive at a cone (50 total).

-Burpee Broad Jump

-Crab Walk

-Partner Carry (P1)

-Partner Carry (P2)

-Alligator Crawl

-Wheelbarrow (P1)

-Wheelbarrow (P2)

-Nur (Run Backwards)

-AYG (Sprint)

-Bear Crawl

 

MARY:

-Freddie Mercury x10 IC

-Uptown Crunch right over left x10 IC

-Uptown Crunch left over right x10 IC

 

MOLESKIN: PAX talked about the recent 2nd F event. Good mumblechatter about Green Day, Weezer, Jack White, and Maverick’s being on the jumbotron at Seaworld.

ANNOUNCEMENTS: Q schedule will be a little different for the week of Thanksgiving. No workout on Thanksgiving day. Instead, we’ll be joining F3 Dallas for the Barkley Marathons workout on Black Friday.

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Chutes and Ladders

DATE: 11/9/2019
TEMP: 36
WEATHER: Perfectly cool and sunny.

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Maverick, Spackler, JK2, Walmart
QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:
-IW x10 IC
-SSH x25 IC
-Overhead Claps x15 IC
-Moroccan Nightclub x15 IC
-Forward Arm Circle x15 IC
-Backward Arm Circle x15 IC
-Bone the Fish across the parking lot.

THE THANG:

Mosey to track.

Burpee mile: PAX do 4 laps around the track, stopping to do 10 burpees after each lap (40 burpees total).

Mosey to playground.

Jacob’s ladders:
-Ladder 1: Swerkins and pullups. PAX do 4 Swerkins, then run to the monkey bars for 1 pull-up. Then 3 Swerkins and 2 pull-ups, 2 Swerkins and 3 pull-ups, etc. One lap around the playground after finishing, then repeat the ladder and lap.

-Ladder 2: Irkins and dips. PAX do 4 Irkins on the curb, then bear crawl to the picnic tables for 1 dip. Then 3 Irkins and 2 dips, 2 Irkins and 3 dips, etc. One lap around the playground after finishing, then repeat the ladder and lap.

Mosey to the tennis courts.

Doracides: PAX split into a group of 2 and a group of 3. PAX in the group of 2 had one PAX run a suicide while another did Monkey Humpers. Once the first PAX finished the suicide, they alternated. Group of 2 did 150 Monkey Humpers, while the group of 3 did 225.

Mosey to parking lot.

MARY:
-LBC x15 IC
-Uptown Crunch right over left x10 IC
-Uptown Crunch left over right x10 IC
-Box Cutters x15 IC
-Leg Raises X10 OC
-Freddie Mercury x10 IC

CIRCLE OF TRUST: Q prayed for the PAX and F3.

MOLESKIN: PAX got to know Spackler and JK2 visiting from North Carolina. PAX also discussed ways to increase attendance by reaching out to FNGs via the Next Door app and awkward in-person encounters.

ANNOUNCEMENTS: 2nd F looks set for Nov. 22. Check out Maverick‘s post about possible activities, which include Pinstack, Top Golf, or Main Event. Speak now to weigh in on what we should do.

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Ring Around the Lake…or Pond…or Whatever.

DATE: 8/26/2019

TEMP: 80

WEATHER: 81% humidity. Clear skies.

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Rabbit, Maverick, Elder Fabio, and Walmart.

QIC: Walmart

AO: Oak Point Park.

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:

-OYO stretching.

-SSH x 50 IC (1/2 of the Strangler Special)

-IW x 12 IC

THE THANG: PAX ran around Oak Point Park for 40 minutes. PAX had varying paces, but averaged around 4 miles.

MARY: no MARY due to time.

ANNOUNCEMENTS: Sunday, September 15, is the day of our Second F Family Day. It’s going to be a blast, so be there!