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VQ of the Year Round 1.1: Sound Machine vs. DFib

sound machine Portion: WARM-O-RAMA SSH x 10 Windmills x 10 Produce Pickers x 10 Arm circles x 10 THA THANG – Part 1 Good Morning Indian Run around the track Say “Good Morning” to everyone we pass. For everyone who responds, we do a burpee (on return to the AO) (Mosey onto field) Ghost of the Murder Bunnies Murder Bunnies suicides to Ghostbusters Every “Ghostbusters” = a Burpee Good Morning Indian Run around the track Say “Good Morning” to everyone we pass. For everyone who responds, we do a burpee (on return to the AO) Happy Bearcrawling Bearcrawling suicides to Happy (Pharrell Williams) Every “Happy” = a Merkin Suicide run to midpoint and then end of field

DFib Portion: The Hodor: Coupon in front squat to tricep extension x10, grab coupon and carry to end of field and back. Then Thrusters X10 Pair up and then Catch Me If You Can (track busy so went to field) Player 1: runs backwards while Player 2 performs 10 (double count) alternating shoulder taps. Then chases down player 1. Swap and repeato. Mosey to sideline of field: in same pairs: AYG Sprint Burpees (2 rounds) One runs to other sideline and back and then performs 5 burpees while second performs plank jacks. Repeato but in second round person not running performs Outlaws. Mosey back to end of field with coupons: X 20 Big Boy Hop Overs single count (coupon standing on end) X 20 American Hammers (single count in cadence) Circle Up X20 Butt Kickers (oyo) 15 Rosalitas in cadence Time Also The hop overs were supposed to be included on the Hodor on far end of field. – mistake on my part.

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Look Ma, No Hands!

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given.

WARM-O-RAMA:
SSH x50 IC

IST x25 IC

Windmill x10 IC

Bone the Fish

THA THANG:
Air Chair IC for 30 counts.

LBC x30 IC.

Air Chair IC for 30 counts.

LBC x30 IC.

Plank Jack x30 IC.

Air Chair IC for 30 counts.

LBC x30 IC.

Plank Jack x30 IC.

Calf Raise x30 IC.

Air Chair for 30 counts.

Mosey to the benches behind the school.

Step Up x50 IC.

Hanging Flutterkick x30 IC.

Step Up x50 IC.

Hanging Flutterkick x30 IC.

Suicides on the practice football field.

MARY:
Freddy Mercury x15 IC.

Boxcutter x15 IC.

WWI Situp x15 on Q’s count.

CIRCLE OF TRUST/BOM:
Q prayed out.

MOLESKIN:
Lots of IC counting, so not much conversation. PAX talked about Halloween coming up and Q’s upcoming bar results.

ANNOUNCEMENTS:
Sign up for GrowRuck 2021!

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Glencoe Duck Hunt 10/27/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Rump Roast, Sound Machine, DFib, Aaarrrggghhh, Teasip, Bleep, Oatmeal, Classified, Alright Alright
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Hillbillies x 15 IC
Flutter Squats x 10 IC
Native American Lap

THA THANG:
Run from gazebo to past goal post and then run back to gazebo 

Round 1 (2 burpees) – at goal post
Round 2 (5 DC lunches) – at goal post
Round 3 (2 Star Jumps) – at goal post

QUACK x 3
Quad lift (dead lift) x 20
Upright row x 20
Alternating shoulder tap merkins x 20
Calf raises x 20
Kettle swings x 20

MARY:
Did not have time

CIRCLE OF TRUST/BOM:
Thankful for the strength within F3 Dallas and each PAX

MOLESKIN:
Yesterday YHC made mentions of the inclement weather situation we were going to face this morning. Much to my surprise there was no rain but was still cold and wet. The conditions remind YHC of what I expect on every duck hunt. A typical duck hunting saying for inclement weather is “misery brings company”. YHC was hoping this rang true with the PAX this morning. Turnout was 11 for this non ideal weather day. The playlist consisted of a 10 nostalgic songs YHC has enjoyed over the years with a few sprinkled in to pay homage for Alright Alright (The Outfield and Akon). In true wannabe DJ Icebox fashion YHC picked songs from different genre’s – more of a Now 2001-2010 edition.  

ANNOUNCEMENTS:
1. Blood Drive – See Band for two location 
2. Give2Give – F3 foundation support 

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What is Teasip Spelling?

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST  x15, Hillbilly x15

THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises

OH Claps
LBC
Derkins

Irkins
Step Ups

Dips
Outlaws
Personal Burpees
E2K

Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks

MARY:
Rosalita
Freddie Mercury

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad

MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.

YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).

The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time. 

The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.

ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)

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Germany Park 10/19/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Bleep, Classified, Sex Panther
QIC: Slushii

AO: Germany Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Produce Pickers x 15 IC
Flutter Squat x 15 IC
Native American Lap

THA THANG:
100 squats
Lap
80 lunges
Lap
60 big boy sit-ups
Lap
40 merkins
Lap
20 monkey humpers
Lap

Mosey to concrete stairs

Alternating Step ups x 15 IC
Dips – snake draft style – x 25 IC
Irkins x 10 IC
Dirkins x 10 IC
Alternating Twist Ups x 10 IC

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
Peter Parker’s x 15 IC

CIRCLE OF TRUST/BOM:
Go forth each day with the gentleness and kindness to appreciate others and respect yourself. 

MOLESKIN:
YHC was glad to be back with F3 Dallas. There was more than average running today to make our #eastside brothers appreciative. I learned  two things this morning – 1. Sound Machine has a side we don’t see enough and can literally give you stitches from laughing so hard 2. Bleep has the coordination of a giraffe (wait until you see his flutter squats).  Great time seemed to be had by all this morning. Thankful for the Sound Machine boom box. I think it should be a must at every workout. 

ANNOUNCEMENTS:
1. Blood drive coming up 
2. F3 events in 2021 (GrowRuck and 10yr)

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The Weatherman – 10/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10

Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.

Mosey to handrail – Australian pull-ups (inverted rows) x6 DC

THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats

Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both  partners complete 5 sets of pull-ups & CDDs.  YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs

Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd.  Stopping for four Circles of Pain: (1) OH Clapsx15  (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15

MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds

CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.

MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).

Thanks for the support today men, I had a blast leading this morning.

—- GO VOTE!!! ——

ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th

 

 

 

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Man, this workout BLOWS! – 10/13/20

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Alright Alright, Rump Roast, Bleep, DFib, Teasip, F150, Sex Panther, Aaarrrggghhh, Sound Machine, PowPow
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Kim Jung Ils x10 IC

Windmills x 10 IC

THA THANG:

Partner up with someone of “complementary skill” and line up with goal post on field.

P1: Carry coupon to 50 yd line and perform exercise, then make a lap of the field

P2: Bear crawl length of field until tagged by running P1

 P2: Carry block from 50 to opposite goal post and perform exercise, then make a lap of the field.

P1: Bear crawl from where P2 was tagged and continue until relieved by P2.

 Continue sequence flip-flopping bear crawls and crab walks through the following 5 evercises:

Blockees x10

Lunges x10 DC

Overhead Press x10

WonderBras x 10

Squats x 10

CIRCLE OF TRUST/BOM:
YHC announced the F3 Foundation Give2Give (a name that was much too easy to remember so thank you to AA for the memory bump) campaign and challenged the PAX locally by announcing a $1/$1 match in contributions up to $1,000 along with a burpee/$10 raised over $1,000

F3 Blood Drive: TBD.  Need indoor space if anyone knows of a location.

F3 Ten Year Anniversary, Cape Fear, NC: weekend of Jan 15

GrowRuck Alamo, San Antonio: weekend of April 9

YHC prayed us out

Coffeeteria followed for those that wanted the fellowship.

MOLESKIN:
Lots of mumble chatter to begin the workout.  Once again, at least three PAX were hood sliding into the warm up at just past 5:30 so YHC doled out 10 penalty burpees (3/late PAX rounded up).  Lots of chatter/questions/delay as YHC explained the partner circuit.  @AlrightAlright was bummed that there was a disincentive to bear crawl/crab walk quickly and repeated voiced his displeasure.  As PAX were staggered throughout workout chatter was muted although @Rump Roast was purposeful in giving me a capital “FU” some where throughout the beat down.  Huzzah!  I believe all teams completed the full circuit by time. 

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Diamonds Are Forever

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

AO: Vines High School / Liberty Park.
F3 DISCLAIMER & WELCOME: Q explained to PAX that they are at the workout voluntarily, that Q is not a professional, and that PAX have assumed the risk of the workout and cannot sue F3 or Q.

WARM-O-RAMA:
-Windmill x15 IC

-Moroccan Nightclub x50 IC

-SSH x25 IC

-Copperhead Squat x15 IC

-IST x15 IC

Mosey to the tennis courts.

THA THANG:
7 of Diamonds: PAX start at one corner of the four tennis courts with 7 reps. PAX run around to each corner, increasing by 7 reps each time until they reach 28 reps. Then PAX lunge back around the corners, decreasing reps by 7 each time until they are back at the starting point with 7 reps. PAX did the 7 of Diamonds twice in the following manner:

  • First Diamond:
    • Leg Raise x7 OYO.
    • Run to next corner.
    • Freddie Mercury x14 double count OYO.
    • Run to next corner.
    • Flutterkick x21 double count OYO.
    • Run to next corner.
    • LBC x28 OYO.
    • Lunge to previous corner.
    • Flutterkick x21 double count OYO.
    • Lunge to previous corner, etc.
  • Second Diamond:
    • Lunge x7 double count OYO.
    • Bear Crawl to next corner.
    • Squat x14 OYO.
    • Bear Crawl to next corner.
    • Carolina Dry Dock x21 OYO.
    • Bear Crawl to next corner.
    • Merkin x27 OYO.
    • Lunge to previous corner.
    • Carolina Dry Dock x21 OYO.
    • Lunge to previous corner, etc.

MARY:
-Boxcutter x25 IC.

-WWI Situp x15 on Q’s count.

-American Hammer x50 double count OYO.

-Uptown Crunch right over left x15 IC.

-Uptown Crunch left over right x15 IC.

CIRCLE OF TRUST/BOM:
PAX prayed for Maverick’s family and for Snow White in his travels.

MOLESKIN:
PAX discussed the ongoing Amy Coney Barrett hearings.

ANNOUNCEMENTS:
Next beatdown is Thursday, 10/15, at Vines High School.

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Teasip Visits the West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Blue Apron (FNG – Welcome!), Bleep, Pow Pow, Slushii, Sound Machine
QIC: Teasip

AO: Germany Park #westside
F3 DISCLAIMER & WELCOME: Given, with COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x12, Merkins x20

THA THANG:
Run a lap, then to the football field for Jacob’s Ladder (Monkey Humpers and Burpees)

Lunge walk across the field, 10 merkins, then reverse lunge walk back and 10 diamond merkins.

Bear crawl across, 10 squats, then crawl bear back and 10 more squats.

Mosey to the bleachers/stone area for a modified Dirty McDeuce. 4 rounds of the below:

10 Irkins, 20 Step Ups, 10 Derkins, 10 dips, with a run across the field and back between each set. 

Run a lap around to the entrance and mosey to the tennis courts for Mary.

MARY:
LBC x20, Rosalita x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning. Slushii was quick to give A&M props for the win, and proceeded to put on his lab coat to walk us through the Dak injury and recovery (prognosis is good from Dr. Slushii). YHC found out Bleep doesn’t count so much as grunt in cadence. Still #tclaps for being on rhythm I suppose. The naming for Blue Apron was relatively quick (he is a chef/owns a private chef company). Some possibilities included Rachel Ray, Flay, Fieri, and Martha. YHC couldn’t remember the company that Martha Stewart got busted for insider trading with, so Blue Apron won out. Bleep also did 13 more F3 t shirt burpees today. 

ANNOUNCEMENTS:
1. F3 Foundation has kicked off giving in October!
2. Pow Pow & Siesta are going to host a Paella, tentatively scheduled for 11/7
3. F3 10 Year anniversary
4. Grow Ruck in April

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Double Decks of Death

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie, Rabbit, Maverick
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Q put on his (almost) lawyer hat to give the disclaimer, then put on his Q hat to give the welcome.

WARM-O-RAMA:
SSH x50 IC

Overhead Clap x15 IC

Squat x15 IC

IST x15 IC

THA THANG:
Mosey to the tennis courts.

Deck of Death: PAX split into pairs. Each pair gets a deck of cards. Each card suit corresponds to an exercise (explained below), with the number on the card corresponding to the number of reps. For face cards, Jacks are 11 reps, Queens are 12, Kings are 13, Aces are 14. PAX stay in the plank position and take turns flipping over cards. While one PAX is doing the exercise, the other PAX is planking. Once PAX get all the way through the deck, the PAX go back through the deck in reverse.

-Spades: Carolina Dry Docks

-Hearts: Lunges

-Diamonds: Merkins

-Clubs: LBCs

-Jokers: 10 Burpees

MARY:
None due to time.

CIRCLE OF TRUST/BOM:
PAX prayed for Snow White’s family and for Maverick’s family, and for the PAX who could not be at the exercise.

MOLESKIN:
PAX talked about the upcoming World Series, and about Rabbit’s upcoming trip to Mexico. PAX felt like they were getting to know Maverick for the first time all over again since they had not seen him at recent workouts.

ANNOUNCEMENTS:
Next workout is Thursday, 10/8/20.