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Walmart brings the rollback

DATE: 8/22/2019

TEMP: 77

WEATHER: 74% humidity. Clear skies.

COUNT-OFF & NAME-O-RAMA:

PAX:  Eruzione,  Boomer, Mookie, and Walmart

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:

-Abe Vigoda x 12 IC

-SSH x 25 IC

-IW x 12 IC

-Bone the Fish across the parking lot.

Mosey to the track. One lap around the track.

THE THANG:

ROLLBACK: each letter is an exercise. PAX did 10 reps of each exercise. PAX start with R, then run one lap around the track. Then R and O, one lap around the track. Then R, O, and L, etc. PAX today only had enough time to make it through C, so they were spared the torture of Kraken Burpees.

-R = Reverse Crunch

-O = Outlaws – 10 circles to the right, 10 to the left.

-L = LBC

-L = Luge

-B = Burpees

-A = American hammer (double count)

-C = Crab Jacks

-K = Kraken Burpees

MARY: no MARY due to time.

CIRCLE OF TRUST:

MOLESKIN: Lots of mumblechatter today about sports, the measurements of our track, and Mookie’s recent baseball game experience with his Shortie. Thankfully, Mookie did not claim deity when given the opportunity.

ANNOUNCEMENTS: Be sure to respond to Boomer’s poll regarding a change to our Second F Family Day if you haven’t already. Currently, it looks like Sunday, September 15, will be the day unless anyone changes votes. It will be an awesome time of Fellowship with M’s and Shorties.

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Walmart sounds the ALARMs for low prices

DATE: 8/20/2019

TEMP: 78

WEATHER: 82% humidity. Clear skies.

COUNT-OFF & NAME-O-RAMA:

PAX: Eruzione, Walmart

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Q gave welcome and disclaimer.

WARM-O-RAMA:

-Don Quixote x12 IC

-Cipperhead Squats x12 IC

-Merkin ×12 IC

-SSH ×25 IC

-Arm Circles (both directions) ×25 IC

 

THE THANG:

Wrecker: PAX split into teams of one. Team 1 does exercise while team 2 crosses tennis court to team 1. Flip.

-Lt Dan // Overhead Press

-Burpee broad jump // Carolina Dry Docks

-Alligator Merkins // Freddie Mercury

-Bear Crawl // Monkey Humper

-Crawl Bear // Flutter Kick

Paint the lines.

Mosey to the playground.

ALARMs: PAX do 10 reps of each of the following exercises.

ALARM 1

-Dips

-Box jumps on bench

-WWI Situps

-Run (1 lap around playground)

-Merkins

ALARM 2

-Carolina Dry Docks

-Squats

-Flutter kicks (double count)

-Run

-Merkins

ALARM 3

-Shoulder taps (10 on each shoulder)

-Gorilla Squat

-Freddie Mercury (double count)

-Run

-Merkins

Mosey to the tennis courts for suicides.

One person SSH while the other runs suicides across one court and back. Switch. Repeato, but with overhead claps.

MARY:

-LBC x25 OYO

-Freddie Mercury x25 double count OYO

-Leg Raise x12 OYO

-American Hammer x25 OYO (double count)

-High plank 1 minute

-Low plank 1 minute

CIRCLE OF TRUST:

MOLESKIN: Some mumblechatter about school starting and sports.

ANNOUNCEMENTS: Be sure to respond to Boomer’s poll regarding a change to our Second F Family Day.

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Mookie the Navigator

DATE: 8/12/2019

TEMP: 79

WEATHER: Clear, but with 82% humidity.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Strangler, and Boomer.

QIC: Walmart

 

AO:Oak Point Park

 

WELCOME/DISCLAIMER:Q neglected to give the welcome and disclaimer. Luckily, no injuries on this run.

 

WARM-O-RAMA:OYO stretching for 5 minutes.

 

THE THANG:4 mile run around the nature trails at Oak Point Park.

 

CIRCLE OF TRUST:PAX brought up a friend of Mookie’s named Mark who is struggling with cancer. Prayers for Mark and his family. PAX prayed for Mark and for the start of a new school year. Prayers for Boomer as he and Mrs. Boomer figure out life with their new baby.

MOLESKIN: Good Mumblechatter this morning. Walmart talked about his trip last week to Northwest Arkansas, and about his fear of ending up on a true crime podcast he had been listening to. Mookie was instrumental in providing directions for the PAX. Q is directionally challenged, which is especially bad considering today was Q’s first time at Oak Point Park.

 

ANNOUNCEMENTS: Second F family day on August 25. Be sure to give Boomer money for supplies. PAX also mentioned doing another Second F event soon with just F3 brothers.

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Tennis Court Baseball

DATE: 7/30/2019.

TEMP: 76.

WEATHER: Cloudy and cool.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Boomer, and Eruzione.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Q is not a professional. PAX are at the workout voluntarily. PAX should modify as needed to avoid getting hurt.

 

WARM-O-RAMA:

SSH x25 IC
IW x 15 IC
J Lo’s x 15 IC
Cotton Pickers x 15 IC
Morroccon Night Clubs x 50 IC

Native American Run for 1 mile (4 laps around the track).

THE THANG:

Mosey to the tennis courts for Baseball. Q chose a court and designated each corner as a base. PAX split into pairs. Do 80 reps per pair at each base. Partner carry along the long side of the court. Bear Crawl along the short side of the court. The team with the most complete laps around the bases wins bragging rights. PAX tied at two runs.

1st Base: Frog Jumps

2nd Base: Hand Release Merkins

3rd Base: Freddie Mercury (double count)

Home: LBCs

MARY:

Q went around the circle, letting each PAX pick an ab exercise.

American Hammer x20 IC

Flutter Kick x20 IC

Rosalita x15 IC

Leg Raise x11 IC

CIRCLE OF TRUST:

MOLESKIN: Almost no mumblechatter this morning. Q takes this as a compliment, as PAX were (hopefully) working too hard to spare breath.

ANNOUNCEMENTS: Rabbit reminded everyone of the plan to provide Caleb’s family with dinner. Caleb recently underwent intense back surgery, and is currently in recovery. Rabbit will post his Venmo or other method of giving him money to fund dinner. Any leftover proceeds will be given to the family. Q announced the job offer he received and accepted last week.

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Saturday Morning Doracides

DATE: 7/13/2019.

TEMP: 73.

WEATHER: partly cloudy.

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Rabbit, and Walmart.

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q gave disclaimer. Q is not a professional. PAX are here of their own volition, doing each exercise voluntarily. Modify as necessary. You against you, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH x25 IC
  • IW x25 IC
  • Cotton Pickers x25 IC
  • J Lo’s x15 IC
  • Absolution x20 OYO

Mosey to the tennis courts for paint the lines.

THE THANG:

PARTNER DORACIDES: for Doracides, PAX normally split into partners. One partner does the exercises while the other runs suicides. Q modified the Doracides with burpees for added fun. Q had PAX run suicides across one tennis court, doing a burpee at each line before running back to the start. Once PAX made it to the opposite side of the tennis court, PAX would run straight back to the start doing a burpee at each line. Since there were 3 PAX today, Q had PAX do 3-person Doracides.

  • 200 lunges (single count).
  • 300 Merkins.
  • 400 Squats.
  • 500 Overhead claps.

MARY:

  • Freddie Mercuries x25 IC.
  • WWI Situps x25 CC.
  • Flutterkicks x15IC.
  • Uptown Crunch x15 CC, both sides.

CIRCLE OF TRUST:

MOLESKIN: PAX were winded during the Doracides, but otherwise had good Mumblechatter. Attempted EH of other men working out at the park.

ANNOUNCEMENTS: PAX proposed rescheduling Second F for a Friday this month. PAX also discussed the push to have 10 men attend the next Saturday workout (July 20). EHing will be needed to get all current members of the F3 Plano groupchat to attend, as well as FNG’s.

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An Absolutely Terrible Picnic

DATE: 7/2/2019
TEMP: 75.
WEATHER: partly cloudy. Very breezy and cool.

COUNT-OFF & NAME-O-RAMA:
PAX: BOOMER, Mookie, and Walmart.
QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q is not a professional. PAX were there of their own volition, voluntarily doing each exercise. PAX should modify as necessary. Q also disclaimed that he would be cutting the exercise a few minutes short.

WARM-O-RAMA:
•SSH x30 IC
•IW x 10 IC
•Moroccan Night Clubs x50 IC
•Merkins x25 CC
•Pickle Pounders x15 IC
•Absolution x10 IC

Batan Death March around the track–3 burpees at the back of the line.


THE THANG:
Church Picnic: PAX are supposed to do the following in pairs, but Q modified since there were 3 PAX at the workout.
•Leap frog to cone (3 tennis courts long), wheelbarrow back, then 5 Absolutions each.
•Repeato x3

MARY:
•LBC’s x20 IC
•J-Lo’s x15 IC (each leg)
•WWI Sit Ups x15 CC
•American Hammer x20 IC
•Penguin Crunches x20 IC

CIRCLE OF TRUST:
MOLESKIN: not much mumblechatter. PAX were too busy sucking wind.

ANNOUNCEMENTS: we’ll be rescheduling the abandoned Second F event planned for 7/6. Will pick a date following the 4th. BOOMER will be Qing an Independence Day workout at 7A.M.

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Return of Walmart

DATE: 6-20-2019

TEMP: 72

WEATHER: partly cloudy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Eruzione, Mookie, Strangler, and Silicon.

QIC: Walmart.

 

AO: Liberty Park in Plano, TX

 

WELCOME/DISCLAIMER: Q gave the welcome and disclaimer.

 

WARM-O-RAMA:

Windmills x 10 IC

IST x 15 IC

SSH x 20 IC

 

Mosey to the tennis courts for Paint the Lines.

 

THE THANG:

BEAR CRAWL DORA:

Deconstructed burpee:

-Squats x10, x9, x8, etc.

-Leg thrusts x10, x9, x8, etc.

-Merkins x10, x9, x8, etc.

-Leg thrusts x10, x9, x8, etc.

 

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled across the tennis court. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the starting position to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until they completed the workout by doing 1 rep of each.

 

DECK OF DEATH:

Diamonds = Merkins.

Hearts = SSH.

Spades = Squats.

Clubs = Lunges.

Jokers = 10 burpees.

 

PAX arranged into different pairs. PAX took turns flipping over a card from their respective decks. PAX would then do the amount of reps depending on the suit/value of the card until all cards had been flipped.

 

MARY:

LBC x 20 IC

Pickle Pounders x 20 IC

Freddy Mercury x 20 IC

 

CIRCLE OF TRUST: PAX talked about Silicon’s travel plans next week, and inquired about other North Dallas PAX that were missing from the workout.

 

MOLESKIN: good Mumblechatter this morning as PAX got to know Q. PAX attributed Q’s energy to his recent nuptials. Mookie and Q learned that they work near each other and made lunch plans the following week. PAX are excited about the momentum of Plano F3.

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Protect Your Six With A Shield Lock

PAX: Alright Alright, Ina, Sally, Walmart

QIC: Walmart

AO: Chick-Fil-A on Hillcrest.

4 PAX gathered for a Q Source dinner at Chick-Fil-A to discuss a critical Brick that a HIM must lay to accelerate: the Shield Lock. All PAX were very open about the lack of Shield Locks in the lives of most men, including their own. True Shield Locks are rare, but invaluable. Ina noted that men putting on a show for others of being OK is a barrier to forming a Shield Lock. PAX were hungry to have Shield Locks in their own lives. Alright Alright posed questions on how PAX could kickstart Shield Locks in F3 Dallas. Sally made the point that an ideal Shield Lock should be somewhat organic, and shared his own recent positive experience of becoming vulnerable with other men.

The Shield Lock’s prime purpose must always be kept in focus: protecting each other’s Sixes and helping each other accelerate. A HIM is less likely to get swept away in the Flux if he has a Shield Lock to keep him stable.

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Q Source – The King of the Preparedness Kingdom

4 PAX (AlrightAlright, Ina, Sally, and Walmart) met at Chick-Fil-A to discuss the King of the preparedness kingdom: Fitness. PAX talked about what festering distractions look like in real life. PAX considered that wanting to be overprepared could hinder a man’s acceleration. The Q wondered how a man can tell when he is prepared enough, specifically for things like the CSAUP.

Some discussion went to the interplay among the King and Queen in anticipation of the Q Source material to come. All PAX talked about the need to push ourselves by chasing after faster men. We decided that the faster men must be careful not to let themselves slow down when slower men are around, as this will hinder the slower men’s acceleration. In fact, the faster man must push himself to finish quicker so that he can go back and run with the slower man. This is true iron sharpening iron.