Posted on

Pullups ‘Til You Drop

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

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Q gave the welcome and disclaimer. Q is not a professional. Neither Q nor F3 can be held liable. PAX are voluntarily at the workout and should modify as necessary to avoid injury.

WARM-O-RAMA:
Cherry Picker x25 IC

Overhead Clap x25 IC

Forward Arm Circles x25 IC

Backward Arm Circles x25 IC

THA THANG:
Mosey to the playground at Liberty Park. PAX did 20 squats at each street intersection along the way for a total of 40 squats.

Pullup Countdown: one PAX does 10 pullups while the other PAX do Mountain Climbers. Once the pullups are done, the next PAX in line gets up to do 10 pullups while the other PAX do Mountain Climbers. Repeato, except once all PAX have done pullups, decrease by one rep, so that one PAX does 9 pullups while the others do Mountain Climbers. Then 8, then 7, etc.

Mosey to the picnic tables.

Irkin x20 OYO

Step Up x50 OYO (25 each leg)

Derkin x20 OYO

Mosey back to the parking lot.

Bone the Fish.

MARY:
LBC x25 OYO

Flutterkick x25 IC

WWI Situp x25 on Q’s call

American Hammer x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for schools and churches that are resuming in-person meetings.

MOLESKIN:
A decent amount of Mumblechatter today ranging from baseball, to the return of the NFL season, to banks.

ANNOUNCEMENTS:
Q will poll in the groupchat to schedule a 2nd F event for next week. Next workout is Thursday, 9/17, at Vines High School. Meet in the parking lot by the tennis courts at 5:30A.M.

Posted on

Walmart Returns

COUNT-OFF & NAME-O-RAMA:
PAX: Ghost Rider, Eruzione, Mookie, Rabbit, Bubba, and Boomer
QIC: Walmart

AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Walmart gave the welcome and disclaimer that neither F3 nor Walmart can be liable for injuries at the workout. PAX should modify as necessary.

WARM-O-RAMA:
SSH x30 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x20

THA THANG:

Ring of Fire:
Circuit of 8 exercises with 42 seconds of work and 18 seconds of rest/move to the next station. 1 minute rest after all 8 exercises complete. Repeato 3 more times, for a total of 4 times.

Kettle bell swing with 25lb plate
Merkin
Overhead press with 25lb plate
LBC
Squat
American Hammer
Burpee
Mountain Climber

 

Deconstructed Burpee Relay:

Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team starts with 10 reps of each deconstructed burpee exercise while his partner bear crawls across a fotball field. Once the first PAX completes the deconstructed burpee, he runs to his partner and takes over on the bear crawl route. The second PAX then runs back to the starting point to do his 10 reps of deconstructed burpees, then runs back to his partner to again take over the bear crawl route. Repeato, except each PAX decreases reps by 1 each time he goes back to deconstructed burpees, until completing the workout by doing 1 rep of each.

Due to time, PAX stopped after completing 7 reps each of the deconstructed burpee exercises.

MARY:
Flutterkick x15 IC
Freddie Mercury x15 IC
LBC x20 OYO

CIRCLE OF TRUST/BOM:
Q shared about his experience taking the bar exam, which caused Q to miss 3 weeks of workouts. PAX prayed for schools returning to in-person classes.

MOLESKIN:
Lots of Mumblechatter about the return of college football. Bubba and Boomer went back and forth about which UT is superior. Still inconclusive. Ghost Rider gave his “compliments to the chef” for the Ring of Fire workout, but quickly retracted his praise once the bear crawling began.

ANNOUNCEMENTS:
Monday Runday on 9/14 at Oak Point Amphitheater.

Posted on

A Return to KTT – 9/10/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Chairman Mao, DFib
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Mountain Climbers x10 IC

THA THANG:

Mosey to KTT for some timed ¼ BOMBS.  Caveat was that the average time for the 12 and the 6 had to under YHC’s declared time or 3x penalty Groiners for each second that we missed time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It had been a minute since we (I) had been on the Trail so I stuck with an oldie but goodie workout but added the time limits to which there was much chatter.  With the first ¼ limit set at 88 seconds, the PAX made time but times generally went up from there.  We missed on three ¼’s to which YHC issued penalty Groiners, however, we ran late on the return trip up the trail given YHC pushed for an extra ½ mile and two of the penalty sets were combined and performed in the parking lot when we returned.  A total of 39 penalty Groiners were assessed, but that was only because YHC allowed democracy to rule (and a fear of DFib having a coronary) when setting time limits.  A couple of IR’s were thrown in to give the PAX a blow.  Overall a good workout was had by all and DFeb made it back safe and healthy, even thanking YHC for the push!

Posted on

Murph Alert!

#backblast #murphaltert!

Sex Panther F150 Slushii Bleep Island Time Classified Jazzercise Rump Roast Shifty McCoy joined YHC for some Second Choice Thursday action

To prepare for this AM YHC asked Rump Roast last night what he wanted to work on and he said he was looking for a leg day. YHC thought hard about that and thought that a modified Murph would be able to get the job done

Warm Up
SSH, ISTs, Daisy Pickers

The Thang
4 laps around Burleson Park (a little debate about that being further than a mile, which it probably is, but it was my Q so thats what we did)

100 lunges (double count)
200 merkins
300 squats

4 laps around the park

maybe it was the debate on distance, maybe it was the long warmup, maybe it was because 2 lunges take longer to complete than 1 pullup, maybe it was because 4 laps was really was longer than a mile, but no PAX completed the modified Murph

I let Rump pick the first 30 minutes of music (rap, because what else does Rump listen to?) but after a song with particularly explicit lyrics I switched it up to Beach Music (aka a shitty version of Motown) for the last 15, was a huge motivator for me to finish reps and get back to running.

thankful to be back at it with y’all!

Announcements: Q Source and meats today at 1230 at the Meat Shop
Possible 2nd F tomorrow at Oatmeals
F3 Golf 10/3 or 10/10, best to block both days with the M so you can play twice in a month (or am I the only one who has to do that?)

Posted on

Arms and Abs

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Classified, Rump Roast, Shifty McCoy, Slushii, Sound Machine
QIC: Teasip

AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given w/added COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Don Quixote x10

THA THANG:
Divide into three groups and start with a 3x5x3 (5 pull ups with the other two groups doing squats and step ups, wait for the pull ups to finish to rotate).

Mosey to the bleachers for a coupon Dirty McDeuce (Curls, Bent over rows, Dips, Upright rows) with a run across the field and back in between rounds.

Ab work – LBC x20, Uptown Crunch x12 each leg, Penguin crunch x15, Flutter kicks x15, Homer to Marge with some Rosalita and Low Dolly added in.

Finish with 10 Burpees and a few squats since we had a minute left.

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
There was some relief when YHC announced there would be no rifle carry or squat thrusters during the beatdown after all the fun of IronPax last week. Shifty defended his dad’s honor by telling Bleep to “can it old man” which got some chuckles. Overall, a good time had at the beat down and hopefully it didn’t destroy anyone for IronPax tomorrow.

ANNOUNCEMENTS:
1. F3 Golf 10/3.
2. F3 10 year anniversary in January.

Posted on

MRM is Back!

#backblast

AlrightAlright and Plus One joined YHC and Maverick for this AM’s ruck. Temp was awesome, company even better.

Topics of conversation covered who’d you want to see 5 days in a row, Pepper was high on the list, but I’d love to see anyone 5 days in a row these days…Iron PAX cheaters and the shoulder/quad obsessed Greenwood PAX…who would be on the F3 Dallas All-Star Ruck team (where were you this AM F150??)…the meeting Oatmeal and I need to have with the M’s so we can make show up on the same day and make the Lindsley Park AO a reality

Good pace today, 15:21, motivated by not wanting to be lapped by PowPow

MRM is back, look forward to the coming weeks!

Posted on

College Football Kickoff

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field

THA THANG:

Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14

Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14

Big Boy Sit Ups x10
Imperial Squat Walkers x10
Get ups, Prisoner Style x10

Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).

Next started the running across the “football field” portion of the workout.

Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.

Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.

Finished it up with some forward and backwards arm circles, as well as some burpees.

MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.

ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd. 
2. F3 10 year anniversary in January

Posted on

Full Body Beatdown w/ Rump & Co.

Date: 09/10/2020

Temp: 73°  
Weather:  Cloudy a little rainy but felt great!

Count-off & Name-O-Rama:
PAX: Jazzercise, Splash, Ultra, Slushii, Bleep, Agnes, Island Time
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given – Today I wanted to focus on TUT – Time Under Tension // “Move with purpose”  Reps slow and controlled, but move inbetween reps and to places quickly.

Intro/ Warm-o-Rama:
10x Veggie Pickers (DC, IC)
12x Lunges (DC,IC)
14x Ranger Merkins (SC, IC )
16x Jump Squats (OYO) – EXPLODE on the jump! 
18x Carolina Dry Docks (SC, IC) – SLOW
20x Pop-Tarts (OYO) – Good form, Ankles even or in front of hands!

Mosey around the Short loop of the park to soft-top

Split into groups for circuit work:
Station #1 – 5x pull-ups
Station #2 – 7x Big Boi Sit-ups
Station #3 – 5x Shoulder Tap Merkins
Station #4 – 3x Bulgarian Squats 

Mosey to SMU Blvd – Fountain & Stairs

The Thang:
Jacobs Ladder x11
At the Bottom @ the street – 10x Curtsey Lunges (DC)
Run to top of stairs
At the Top – 1x Rugby Sit-up
 
We didn’t complete the Jacobs ladder… I wanted to go to the tennis court for the below but, ran out of time. We finished with 3mins of Mary

Mosey to the Tennis Court
10x Foot Over Toes (IC, Each Leg)
Suicide Long to short
10x Pistol Squats (5x Each Leg)
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
PAX Choice – https://play.google.com/music/playlist/AMaBXynhfyzqPNcVDUVGXKiuZV-YTMstH97lBednsclM17EC4JAgIyJ-1D4A4opSlJiOC6LuDmAYLNqYSgMYIueLjRG9Eok2Tw%3D%3D

Moleskin:
Today for me was about planning something different. I’ve been posting for almost 2yrs ad Q’ing for maybe a year. I’m still a weak runner and have a desire to be better. I tried to focus on legs more and to run more than I like to. 
I was a little disappointed that without Alright Alright there, no one even seemed to notice that there was no SSH or IST’s! I was glad to see everyone that came out this morning. I feel like this one could use a little improvement but it was a good work out. I HAVE to get a new speaker as mine is terrible. 

Announcements:
Lots of stuff I don’t remember – 
College football at Ultra’s on Saturday 09/12
IronPax at The Harbor tomorrow | Alright Alright is Q’ing  9/11 alternative
Golf October 3rd… Ultra, thinks


 

Posted on

Running Down A Dream

PAX: Chairman Mao, Coach K, DFib, Double Pane, Gold Digger, Oatmeal, Plus One, Special Sauce

QIC: Alright Alright

Warm-o-rama: The PAX were punished with a #SlaughterStarter (20 burpees out of the gate) because Pepper #fartsacked. We followed that up with a #BataanDeathMarch with the PAX at the back doing our usual Warm-o-rama exercises, 5 Side Straddle Hops then 5 Imperial Storm Troopers on the second time around. We ran to the track and found that both gates were closed, so we continued the march to Bishop Blvd. also known as #FakeTrack.

Tha Thang: Sprint to end of first loop, jog back. Carolina Dry Dock x1 Sprint around first loop and back. Carolina Dry Dock x2 Jog around first loop. Carolina Dry Dock x3 Sprint to end of full loop (by the flag pole) and jog back. Carolina Dry Dock x4 Sprint the full loop. Carolina Dry Dock x5 Jog the first loop. Carolina Dry Dock x6 Sprint the first loop. Carolina Dry Dock x7 Sprint to end of first loop, jog back. Quick mosey back to La Madeleine. Naked Man Moleskin: YHC was quite disappointed about the track being closed, and was going to Omaha to Special Sauce’s Racetrack workout until YHC realized that we had an odd number of people. At that point, YHC told the PAX that we were just going to ____ing run. And run we did. Everyone ran between 4 and 5 miles, so it was a good day. Oatmeal asked which PAX would be the first to sport a long sleeve shirt at a workout when the cold front moves in, and told us all that it wouldn’t be Ina. Safe bet. Rumor has it Ina will be back soon, but he will definitely not be wearing long sleeves. Lots of questions about whether the goal was to break Plus One’s #KTT distance record. It was not, but YHC knew that we would be close. We all needed a run after this week’s stationary IPC. Major #kotters to our IPC Week 0 champion, Coach K. It was great to have him back in the fold. And the possibility of his reappearance was enough to convince Oatmeal to host parking lot coffeteria on a non-Tuesday. All of the PAX stuck around for #coffeteria. #tclaps to DFib and Double Pane for coming out to the toughest cardio test that we have each week in F3 Dallas. Both men have really embraced F3 over the past few weeks and they are quickly moving up the imaginary attendance rankings with strong multi-workout weeks, week in and week out. Lots of OGs at the workout today, with at least 5 of us having been with the group since 2017. Special Sauce, I couldn’t remember when you started, was it 2017?

Posted on

Burleson 09032020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Bleep, Island Time, Rump Roast, Shifty McCoy
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Produce Pickers x 10 IC

THA THANG:
Mosey to SMU track and back to soft top – stopping every 100 yards and roulette exercises (each PAX called two exercises) 

Merkins, squats, DIRT (Derkins, Irkins, Reverse Merkins, T Merkins) Merkins on bench, stair runs, LBC’s, Big Boi Sittups, Mike Tysons, others???

MARY:
J Lo x 10 IC

LBC x 15 IC

Flutter Kicks x 15 IC

Homer to Marge – until time

CIRCLE OF TRUST/BOM:
Thankful for another day with these men to get better physically and mentally

MOLESKIN:
I could probably write on this for a while but a lot of the stuff was just some of those “had to be there” moments. The #mumblechatter was at an all time high this morning. Lots of chatter about the IPC and what it is doing to physically destroy your body…..we also hyped it up more than normal because Agnes hadn’t done it and is preparing to do it tomorrow. Island Time with the jokes this morning had everyone buckled over. The normal chatter that comes from Rump Roast always makes the PAX feel welcome. Bleep was finishing something during MARY but we still aren’t exactly sure what was going on over there in his little space. Shifty was going along for the ride and had a great time.  We all learned Agnes likes a hot dog coming in hot off the gill. I’ve never heard so much chatter about hot dogs and what does/doesn’t go into making them. I bet we spend 20 minutes on the “hot dog” conversation.  The original plan was to meet up with the KTT guys but after seeing the track closed we “made it up on the fly”. Thanks to all PAX who made it this morning! 

ANNOUNCEMENTS:
1. Bleep 50th birthday Q on Saturday – September 5th 
2. Golf tournament/F3 Growruck/F3 10year