Posted on

November 16, 2020 – Westside Bootcamp – Germany Park

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine

AO: Germany Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

10x SSH 
10x Hillbillies 
10x Windmills 
10x Toe touches 
12x Produce pickers
 

THA THANG:

Back to the 80s – Part 1
80 of each exercise
    ->Working our way up the body 
    40 of the first exercise on one end of the field; run to other end
    40 of the second exercise and return (Repeato)
 
Bonnie Blairs X 40 and run to other end of field
    Wojo Squats X 40 and return
    (slap the pavement when you squat)
 
LBCs X 40 and run to other end of field
    Plank X 40 (count to 40 s-l-o-w-l-y) and return
 
Merkins X 40 and run to other end of field
    Alternating Shoulder Taps x 40 and return
 
Moroccan Nightclub X 40 and run to other end of field
     Unweighted Shoulder Presses x 40 and return
 
Back to the 80s – Part 2 (because the 80s gave us the sequel)
    ->Working our way down the body 
    All as suicide for 3 intervals (27 + 27 + 26 = 80)
 
Bearcrawl and return for 
    Burpees x 27/27/26
 
Crabwalk and return 
    Curls x 27/27/26
 
Dragonwalk and return 
    *Peter-parrker except you’re moving forward
    Deadlifts x 27/27/26
    (Dragonwalk cut for time)
 
Murderbunnies and return
    Monkey Humpers x 27/27/26
 
Cusack* and return for
    *carrying a CMU overhead (a la Say Anything)
    Overhead Press x 27/27/26
 

MARY:

20x WWI (Bigboy) Situps 
20x Boxcutterrs 
 

CIRCLE OF TRUST/BOM:
sound machine offered a prayer

MOLESKIN:

The PAX enjoyed a fine morning of cool air and camaraderie. Mother Nature was kind enough to ensure the field was both cold and damp. The PAX was spread out for most exercises, keeping chatter to the minimum apart from recognition of who had gloves and who didn’t; who had waterproofing and who didn’t. (YHC recommends REI given the selection and generous return policy.) There was, however, a fair bit of singing along to some of our favorite selections from the 80s with the Beastie Boys being a particular standout. PAX did pioneer (or revisit) some lesser-used exercises including the Moroccan Nightclub and Cusack (which we performed, appropriately, to Peter Gabriel’s, “In Your Eyes”). Sadly, the Dragonwalk was cut for time. 
 

ANNOUNCEMENTS:
1. F3 Anniversary
2. Reminder to add information to the emergency contact sheet

Posted on

Dbl Time/MRM – 11/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Pow Pow, Chairman Mao, Plus One, Stingray (lone rucker) 
QIC: Oatmeal

AO: FPH
F3 DISCLAIMER & WELCOME: Given

THA THANG:

5 mile run

2.5 mile ruck (Stingray)

MOLESKIN:
Good running weather and it showed as many PAX posted various PR’s throughout run.  

CIRCLE OF TRUST/BOM:

QOY competition is coming soon! 

YHC prayed us out.

Posted on

Veterans Day – Chad 1000X

November 11th, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx15

Short mosey with rucks to pavilion

THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court

Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck

Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park

Underdog on handrail x 15 DC IC – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool

LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion

Steps Ups x 40 IC – Remove ruck – mosey to handball court

Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion

Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC

CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.

Veterans Day is a day to honor our veterans and thank them for their service.  GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to  honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x

YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).

MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.

Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.

ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21

Posted on

VQ of the Year Semifinal 2 – 11/7/2020

PAX: Agnes, Siesta, sound machine, Whoops, Coach K, Plus One, Fluoride, Anthony Kachiros (time to change the name on Band), Ina, Classified, DFib, PowPow, Ant Man, Kokomo, Thing 1, Alright Alright

QIC: Agnes, Siesta, sound machine

Warmorama: SSH x3

Tha Thang:

Siesta Portion: Suicide Jacob ladder 2 + 2 4 + 4 6 + 6 8 + 8 Burpees + nipplers

Partner Up. One bear crawls to the trash can, lunges on the way back, for a total of: 100 jump squats 100 upper head claps 100 World War I Mary 10 x Rosalita

Agnes Portion: KISS (keep it simple stupid, Kicks, Irkins, Squat; Step ups)… Dora 1st Partner runs around Burleson park cutting off at the tennis courts as the other partner starts (Flutter) Kicks x 200 … restart dora with new partners, run same route Irkins x 200 … short on time Omaha… keep partner Dora run same route and – Squat x 50 + Step up 50x single count

Sound Machine Portion: Suicide 70s – Bear Crawl / Merkins bear-crawl 1/2 across field – 35 merkins (run back) bear-crawl across field – 35 merkins (run back) Bonus: 10 burpees Pick up the 6 Suicide 80s – Crawl Bear / WWI Situps crawl-bear 1/2 across field – 40 WW1 situps. (run back) crawl-bear across field – 40 WW1 situps (run back) Bonus: 10 burpees Pick up the 6 Suicide 90s – Lunges / Foxholes lunge 1/2 across field – 50 Foxholes (run back) lunge across field – 50 Foxholes (run back) (Foxhole: WWI situp, roll to the side into a Merken. Repeato.) Bonus: 10 burpees Pick up the 6 Suicide 00s – Crab-Walk / Monkey Humpers crab-walk 1/2 across field – 50 monkey humbers (run back) crab-walk across field – 50 monkey humbers (run back) Bonus: 10 burpees Pick up the 6 Suicide 10s – Reverse Crab-Walk / Groiners reverse crab-walk 1/2 across field – 55 groiners (run back) reverse crab-walk across field – 55 groiners (run back)

Bonus: 10 burpees Pick up the 6 Moleskin: – Another amazing beatdown. Guys, we can do Co-Q’s whenever we want. Don’t forget that. – sound machine won the vote and will face off against Classified on Tuesday at Glencoe Park for the #VQOTY Championship.

Posted on

Bad Luck Friday the 13th

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Deep Squats x 10 IC

Windmills x 10 IC

THA THANG:

Split into teams of 3 and performed the following:

 P1: Sandbag carry around small lap on south end of park +1 OHP at each corner

P2: Run big lap on north end of park

P3:Exercises x 13 reps each          

PAX alternated through each phase sandbag carrier delivered the cargo

Box jumps onto table top (modified to benches as needed)

            Air squats

            Derkins

            LBC’s

            Uptown Crunches

            Carolina Drydocks

            Knipplers

Repeato exercises

PAX choice Mary for last three minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout.  Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some.  The “silent K” nipplers also generated a few laughs/groans.  Sandbags elicited comparisons to coupons, noting they were much heavier.  Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill.  Overall a good workout on a nice blustery morning.

Posted on

VQ of the Year Championship – Sound Machine vs. Classified

#backblast 11/10/2020 #VQOTY #VQOTYChampionship

Warmorama: SSH x15 IST x15

Tha Thang:

sound machine portion: DALLAS F3 theme Exercises will start with D-A-L-L-A-S Reps based on number of letters in Fitness (7), Fellowship (10), Faith (5) = 22 Repeato of each exercise is 3 All music is from Dallas bands or prominently features our city Derkins x 22 and Dips x 22 (with coupon or bleachers) + Run a lap (repeato x 3) ->Sir-Mix-A-Lot – Jump On It – 5:00 American Hammers x 22 and Alternating Shoulder Taps x 22 + Run a lap (repeato x 3) ->The D.O.C. – It’s Funky Enough – 4:29 LL Cool J (Alternating Lunge Lunge (R-L), a standard Burpee; Jump Squat) = LL Cool J. The “Cool” part is the burpee. ->Demi Lavato – Sorry Not Sorry – 3:23 AMRAP – Deadlifts, Curls, Squat Thrusters (with coupon) ->Drowning Pool – Bodies (hit the floor) – 3:21 Suicides – Boo Boo Bear Crawl (Bearcrawl with one leg held off the ground) backwards run back ->SRV – The House is Rockin’ – 2:23 ->ZZ Top – Tush – 2:17

Classified portion: ‘MERICA Dora Manmakers X 50 Elevated Calf Raises X 50 Reverse Lunge X 50 Irkins X 50 Curls X 50 Alpos X 50 American Hammers till all in.

Moleskin: – Another incredible matchup. This was probably the most physically challenging of all the #VQOTY workouts. #tclaps to both for advancing to the championship match. – Major #tclaps to sound machine for winning #VQOTY for 2020. His creativity was remarkable. The workouts were enjoyable. The organization was something that even the most experienced Q’s only dream of. Well done. He has also earned an automatic bid to the Q of the Year tournament.

Posted on

Corners are square Bleep

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Sex Panther, sound machine, DFib, Bleep, Rump Roast, bubbles, 
QIC: Slushii, 

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 10 IC
Monkey Humpers x 10 IC
Native American Lap

THA THANG:
DORA – PAX 1 does exercise while PAX 2 run figure 8 across two tennis courts (yes Rump Roast it is 2 and not 4 – thank you for the correction)
150 merkins
250 WW1 sit-ups
350 squats

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
ARod x 15 IC
Homer to Marge (until time)

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC had twice the workout planned but didn’t know the DORA would take so much time. Keeping the PAX all on the tennis courts led to some great #mumblechatter . After Bleep and Rump Roast stopped harassing each other there were some good one-liners that were picked up. There was some talk about Bleep telling AlrightAlright he didn’t want to hear his $h;! which always makes for a good laugh. Rump Roast said to Bleep while running figure 8’s – “the corners are square Bleep , not round” – which made YHC laugh pretty hard. Quite a few barking spider turbo boosters coming from a few PAX. Our newest west side PAX has a pet monkey. After the workout the PAX agreed sound machine was in a negotiation with @bubbles to procure.

ANNOUNCEMENTS:
1. F3 Golf – always
2. Give it away – always 

Posted on

VQ of the Year Semi-Final 1: Classified vs. Slushii

#backblast #VQOTY #RecordAttendance #AmazingRace #F3BaseballNearARailroad

PAX: YHC, Agnes Ant Man Anthony Kachiros Bleep Charles Tanzola Classified DFib Dirtbag Double Pane Icebox Meatball Oatmeal Plus One PowPow Special Sauce Slushii Sex Panther Siesta Stingray Teasip sound machine Swiper Paul Floyd @FNGJohn

Disclaimer: Given by YHC

Warmorama: SSH x20, IST x15

Tha Thang: CLASSIFIED Q Amazing Race Run to First Clue First Clue (Tenison and Lindsley): • 30 Burpees • Lunge Walk to Second Clue Second Clue (Blair and Lindsley): • 50 Merkins • Detour: Carry mini-coupon to finish line (-2 min) • U-turn: 30 J-Lo’s (Single Count) • Bear Crawl to Third Clue Third Clue (Blair and Santa Monica) • 70 Squats • Detour: Carry coupon to finish line (-3 min) • U-turn: 40 Bonnie Blairs (Single Count) • Backwards Run to Fourth Clue Fourth Clue (Tenison and Santa Monica) • 50 WW1 Sit-ups • Detour: Put on and wear Penguin Costume to finish line (-2 min) • U-turn: 30 T-Merkins • Run to Fifth Clue Fifth Clue (Santa Fe Trail and Santa Monica) • 30 Crab Cakes (Double Count) • Sprint to Pavillion Finish Line

SLUSHII Q Railroad track plank Native American style on the field F3 baseball – 150 exercises at each base for 12min – team with the most “runs” win. Different modes of transportation to each base 1st base – lunge – Big Boi sit ups 2nd base – bear crawl – squats 3rd base – Frankenstein – JLo’s Home plate – sprint – merkins 10 burpees together to finish off Moleskin: – We welcomed Anthony Kachiros back for his second workout. Which means he earned a name. He’s originally from Amarillo, so we named him Big Tex after the world famous Big Texan Steak Ranch in Amarillo. – We also had two FNGs, John and Charles Tanzola. We look forward to seeing you guys again soon and giving you an F3 name. – This is officially the record for most PAX at a workout in F3 Dallas. And we did it on a Friday! At an AO that doesn’t host a regular workout! – We will be having more workouts at Lindsley Park in the near future, and potentially a happy hour in the neighborhood…. – Oh and Classified won. He will face the winner of tomorrow’s matchup in the Championship – How’s that for a segue… tomorrow: Burleson Park at 0700. Agnes vs. Siesta vs. sound machine

Posted on

The Harbor – It’s Over (at least hopefully the ads are)

COUNT-OFF & NAME-O-RAMA
PAX: Meatball, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
12 SSH, 12 IST

THA THANG:
Mosey to tennis courts
Jog to each line and do the exercise

Overhead claps x10 per line (4 courts)
Jog back to start and plank or pick up the six

V-ups x10 per line Court 1
E2K x10 per line Court 2
Ranger Merkins x10 per line Court 3
Jog back to start

Batwings x10 per line Court 1
IST x10 per line Court 2
Dan Taylor x10 per line Court 3
E2K x10 per line Court 4
Nolan Ryans x10 per line Court 4

Mosey back to the flag

T-Merkins x2
Ranger Merkins x2
Uptown Crunch x2 per side
Monkey Humpers x2
Pickle Pounders x 2

Posted on

VQ of the Year Round 1.2: Classified vs. Bleep

Classified vs. Bleep This was another great competition that showed off the value of a Co-Q. Classified won the vote, but all in attendance won the day.

Classified: Go Vote Ballot Box Suicides Gorilla Squats X 15 & 7 (0 yd) Overhead Press X 15 & 7 (20 yd) Vertical Press X 15 & 7 (40 yd) Oblique Lunges X 16 & 8 (60 yd) Tricep Extensions X 15 & 7 (80 yd) Election Merkins X 15 & 7 (100 yd)

Bleep: Prisoner Indian Run Russian Roulette Sugar Cookies: 25 Prone Cobras & 25 Hand Release Merkins Al Gore – hugging big tree while in squat position 5 Minutes of Popcorn Mary Pray us out I pray for this country and for all of our citizens and future citizens. I worry about all of the taxation and insurmountable debit that our children, grand children and great grandchildren will be faced with. Our country was founded on a pioneering drive and determination and an entrepreneurial spirit rivaled by no other. This country doesn’t owe anyone anything and if you want it go out and get it. Get up early every morning, work hard and do the right things in life. Teach your children right from wrong, teach your children not to steal and most importantly teach your children that all men are created equal. You control your destiny. You decide who you are, who you will be and how you will be remembered. Make something happen before it’s too late…..before your flame burns out. Signed, Bleep!