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Running Round the Boulevard – 07/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sound Machine (FNG), Teasip, PowPow
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmill x10 IC

THA THANG:

Mosey to the Boulevard for some team running.  As generally happens when YHC Q’s a partner workout, we had an odd number of PAX so we split into a team of two and a team of three.  Using the Deck of Death on YHC’s phone, I chose a card and PAX completed the number and  exercise shown on the card.  Once completed, one PAX ran clockwise and the other(s) ran counter-clockwise and upon meeting completed the exercises again.  The lone caveat was that if the card showed reps of five or less, the PAX ran the big loop, anything greater than five was a small loop. 

Totals are as follows:

Burpees: 44

Squats: 18

LBC’s: 8

Merkins: 20                                                                                                          

We also hit just over four miles as well! 

CIRCLE OF TRUST/BOM:
YHC prayed us out (thanks to AlrightAlright for reminding me).

MOLESKIN:
I seem to remember that PAX wanted to run so I delivered (or perhaps that just came to me in a dream). We welcomed Sound Machine was EH’d by Classified (he received the credit since SM could only remember his name).  Once on the Boulevard, the thought of having to do multiple big loops to the flag pole scared even AlrightAlright, fortunately the cards were in our favor (something I wish would happen in Vegas) and we only had to run two large laps, however, the burpees kept coming up, which did not please the PAX.  A quick mosey back to the parking lot and we were finished!  Tclaps to Sound Machine for surviving and thriving in this workout, which was not necessarily FNG friendly, and he continued showing up following this workout as well!

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Double Omaha with a Tour de SMU Stairs

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Flouride, Island Time, Pepper, Pow Pow, Siesta, Sound Machine, Special Sauce 
QIC: Teasip

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

WARM-O-RAMA:
SSH x 20, IST x15, Vegetable Pickers x12

THA THANG:
Omaha from the tennis court to the softball field for F3 baseball. Teams completed 40 or 60 of an exercise at each base. Doing all four exercises was a run. Each team had 2 runs and left guys on base. Exercises were: Merkins, Squats, LBCs and Burpees.

Mosey to the Quad where there was a graduate taking photos, so Omaha to the Engineering steps for Jacobs ladder with Squat jumps and Derkins. Quick feet on the stairs (both feet touch each stair)

We continued our Tour de SMU stairs with the other side of the engineering building which was a much bigger staircase so did 11’s with Carolina Dry Docks and Box Jumps onto the fountain. Stayed there after for 20 Dips OYO and 20 Irkins OYO. 

Mosey to the Pit of Misery for some abs (15 rugby sit ups, Uptown crunch x12) and some more box jumps up the stairs/amphitheater seats with 10 hand release merkins at the top (3 total rounds).

Native American run back to the park (thanks Sauce) and then a 4x5x4 (4 rounds of 4 exercises with 5 reps). Exercises were Dips, Swerkins, Pull ups and Dirkins. Ended right at 8 for COT.

MARY:
Done at the Pit of Misery

CIRCLE OF TRUST/BOM:
YHC prayed everyone out

MOLESKIN:

Some good EC with Alright Alright bear crawling a mile in 38(?) min, YHC bear crawling .6 miles and Pow Pow and Draper doing the Burpee Test and rucking 1.5(?) miles.

Lots of good mumblechatter this morning. Started off hot with Pepper strolling in looking like he chose to watch the entirety of the Mavs collapse against the Rockets, but #tclaps to him for posting this AM after watching that. That was followed by the Joe Kelly fan club proposing a re-enactment of the Kelly-Correa “faceoff” with Draper being Kelly and YHC (a big Stros fan) playing the part of Correa. The theme of Astros and cheating continued to the F3 baseball where Pepper accused the team of YHC, AA, and Island Time of cheating to which the observation was noted that YHC was a part of the team and thus that was the only explanation. 

The next plan was to park it at the Quad for a bit, but someone was taking graduation photos, so YHC decided to Omaha and explore some staircases. The PAX was going to go to the Pit of Misery (which YHC incorrecly called the Pit of Doom and was quickly corrected by Special Sauce who also wondered if YHC was a Bud Light guy. To which YHC answered that YHC is a fan of all free, cold beer, which has been Bud Light on occasion). The original plan was to just touch every stair, but that was potentially too easy, so we switched to quick feet/both feet every step. Except the stairs were rather small and per Alright Alright “we all have big feet. you know what that means?” to which YHC and Special Sauce quickly responded “yea we need big shoes and big socks”

We then had F3 Golf Talk officially unofficially sponsored by Lone Star (the official unofficial beer of F3 Dallas) to talk about dream pairings of Bryson with Patrick Reed or Brooks Kopeka. No ants were found in the Pit so we didn’t have to worry about free drops. 

Overall a good workout with lots of stair work and some Omahaing and YHC appreciated the PAX bearing with the changes.

ANNOUNCEMENTS:
1. GrowRuck in SA 9/19. Sign up ASAP!
2. F3 10th anniversary workout. No more coupon with picklejumper, but should still be a fun time. M’s and 2.0’s welcome!

3. F3 Dad’s and 2.0’s workout coming soon! Slushi posted a poll on band, so fill out which date works best for you.

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#ClubRehab

#backblast 7/30
Aaarrrggghhh Bleep Lil Smokey Subprime joined YHC for some #ClubRehab this AM at Burleson

Here’s the thang

Warmup of IST’s, low and slow squats, and walkouts

30 seconds of each exercise, 2 rounds
Plank
Plank w/ shoulder tap
Tricep pushups
Tricep dips
LBC
Hold all appendages up in the air
Holding all appendages in the air, lift L leg to R hand
Holding all appendages in the air, lift R leg to L hand
Legs straight up in the air, crunch up
American hammers

2 minutes each of the following
AMRAP (as many rounds as possible): 5 Superman’s, 5 hand release merkins, 2 sloooow Peter Parker’s
Round the world lunges, R leg
Arms by Ms Icebox
AMRAP 5 Yeah! Marches, 5 flutter kicks, 5 heels to heaven
Round the world lunges, L leg
Arms by Ms Icebox
AMRAP repeat of each

1 minute of the following
Tricep push-ups
Tricep dips
Carolina dry docks
All appendages up
Deadlift R leg only
Deadlift L leg only
Hand release merkins

Some decent mumblechatter this AM, PAX appreciated the Fly2K top hits in the playlist and good to meet Lil Smokey!

Appreciate the PAX coming out to support #ClubRehab while I continue to nurse the Achilles/calf. Really missed being out there, the 3 weeks w/o F3 is the longest stretch I’ve had in 3 years, and with my only ventures out of the house being to get groceries I really needed the 2nd F of seeing other people!

Will run back a similar workout next Thursday as I takeover SCT one more time to finish up getting ripped for Gulf Shores!

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Glencoe 7/28

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow. Classified, Splash, Sex Panther, Bleep, Slushii, Hotty Toddy, Special Sauce
QIC: Draper

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

20x IST IC

10x Windmill IC

THA THANG:

Mosey to the pavilion

Grab a bench

Step up and press x10 each leg

Dips x10 IC

Mosey to the goal line 

 

R1 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x20

Run to the other goal line and back

Curls with hands through holes x20

Run to the other goal line and back

Kettle Bell Swing x20

Run to the other goal line and back

Squat to press x20

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

 

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

 

R2 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x10

Run to the other goal line and back

Curls with hands through holes x10

Run to the other goal line and back

Kettle Bell Swing x10

Run to the other goal line and back

Squat to press x10

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

Mosey back to pavilion

 

Mary

Feet on coupon decline mountain climbers  x10 IC

Flutter kick holding coupon x10 IC

LBC x20 IC

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him and challenged them to keep pushing themselves when creating workouts.  Let’s continue to make them harder.

MOLESKIN: Not much mumble chatter today.  PAX were pretty spread out.  Some discussion on whether the reduced rep count on round 2 was a positive or a negative. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan
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Bringing Back the WOD – Second Choice Thursday BEATDOWN!!!

Date: 07/23/2020
Temp: 78 °  
Weather: 

Count-off & Name-O-Rama:
PAX: Aaarrrggghhh, Classified, Agnes, Froggy, Bleep, Slushii, and Shifty McCoy
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
SSH x 14 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)
Rump’s Choice – Run the park or Burpee 

The Thang:
Zach Tellier WOD – F3 Style
  • 10 Burpees
Mosey 1 block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
Mosey 1 blocks back to start
2nd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
Mosey 2 blocks back to start
3rd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • Mosey 3 blocks back to start
  • 4th round mosey another block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • Complete 5th round and mosey 4 blocks back to the start/finish!
 

Circle of Trust (CoT):
YHC prayed us out – Zach Tellier paid the ultimate price – 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Hero’s like him paid so I can make the free choice to be out here in the middle of COVID getting better with my brothers. I feel like somehow these workouts honor men like him and make sure they’re not forgotten.  

Playlist:
No music this morning

Moleskin:
There was some mumble chatter thru the warm-o-rama and thru the mosey to the start. Bleep commented real shortly in that that it had dropped substantially! By the second round the PAX were asking what they had done to deserve this!?!?! We only got to the 4th round but didn’t make it to the 4th block to stack on the 150 LBC’s and moseyed back to the launch. I took a moment to talk about Zach Tellier and what this WOD means to me. HIM’s like Zach Tellier paid the ultimate price so guys like us can be out here in the gloom giving it away. #acceleration #taketheredpill #giveitaway  

Announcements:
HH tomorrow at Pow-Pows // GoRuck in September see Band for both

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Germany Park – 07/24/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Special Sauce, Lil Smokey, Sound Machine
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Cotton Pickers x 10 IC

THA THANG:

Mosey from muffin top to south side parking lot

11’s
Creature merkins (modified to merkins after round of 8) and monkey jumpers

Mosey from south side parking lot to tennis courts

Paint the lines on complete tennis court

DORA
2 partner
100 squats, 200 LBC’s, 300 Baby Arm Circles (150 each way)

3 partner
200 squats, 300 LBC’s, 400 Baby Arm Circles (200 each way)

MARY:

Rosalita x 16 IC
LBC x 20 IC
Penguin Crunch x 20 IC
JLo x 10 IC
WW1 x 10 SC

CIRCLE OF TRUST/BOM:
Give it away! 

MOLESKIN:

YHC started this morning heading to Germany reminiscing with Bleep and Lil Smokey about the Rumpdown yesterday. YHC was curious what his day 2 workout was going to consist of. After waiting an extra minute YHC decided to start the beatdown in hopes of Rump Roast showing up. No Rump Roast today but we continued on. Ended up being a fun and challenging beatdown. Most of the mumblechatter consisted of how much Rump Roast is going to catch today for not showing up to his own Q. Bleep was excited to commence on Rump Roast so we shall see how that plays out. Great to have Sound Machine back out! We might have to find a new parking lot to workout in because they empty the PortaJon’s around 0545…just in time for a sweaty PAX beatdown on the southside lot. 

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

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MISSION!

Tuesday, July 21, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Plus One, Teasip, B Cup, Oatmeal, F150, Slushii, Sex Panther, Rump Roast, Shifty McCoy, Special Sauce
QIC: PowPow

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

MISSION

Merkins x 5 (DC, IC) // ISTs x 10 (DC, IC) // SSHs x 15 (DC, IC) // Squats x 15 (DC, IC) // Irkins x 10 (DC, IC) // OH Claps x 10 (DC, IC) // Nolan Ryan x 10 (DC, IC) each side

THA THANG:
Partner up. Partner 1 does single leg deadlifts with coupon and rear leg elevated on bench (we’ll call these SLDs until we get a better name) while Partner 2 does curls with coupon

RD1: SLD x 5 each leg (no coupon for first round to work on form) & Curls x 10. Run across football field to opposite sideline (@50%), run back (@80%)

RD2: SLD x 5 each leg & Curls x 15. Run across field, run back.  Pick up coupons and lunge walk across field carrying coupon ~1 minute, lunge walk back.

RD3: Repeato RD2

Coupon bent over rows x 10 (DC, IC) then mosey to tennis courts to paint the lines

MARY:
Single leg glute bridge w/opposite arm coupon press & hold (Definitely need a name for this one) x 5 each leg

LBCs x 20 (DC, IC) // Uptown crunch x 10 (DC, IC) each side // Crab cakes x 15 (DC, IC) // Flutters with block press & hold x 15 (DC, IC) // Rosalita with block press & hold x 10 (DC, IC)

Repeat single leg glute bridge x 5 each leg

Squats x 10 (DC, IC)

CIRCLE OF TRUST/BOM:
During Name-O-Rama Alright Alright went around the circle handing out F3 Dallas business cards to every PAX. YHC explained that we started the workout by spelling out “MISSION” and then recited F3’s mission out loud for the PAX. The business cards are about EHing other men and EHing is essential to the MISSION. F3 is unique because of the five core principles, we’ve got something that ALL men need, but most men don’t have in their lives. YHC prayed us out by reciting the five core principles and exhorting each PAX to go out and #GiveItAway.

MOLESKIN:
Slushii, Bleep and Pepper gave the HC but were nowhere to be found at 0530 . Yeah, I am calling you out in the backblast, sorry!  While Sex Panther, crafty as he is, dropped the lowest risk HC ever – he HCed on Band 20 minutes before the workout started, presumably while driving to the AO.

Slushii actually showed up! He was just 15 minutes late. We were not hard to find and glad you made it out brother, better late than never! Rump Roast offered up a moderate amount of his “signature feedback”, no F-bombs that I recall, maybe a “PowPow you suck” or two. YHC’s first attempt to demonstrate form on the SLDs was a fail, completely rounded back.  Alright Alright helpfully corrected Draper’s form by shouting at the Q, “Draper’s doing it like a Claymaker, is that right?” Man, lunge-walking with a coupon is tough! There will be more of that in YHCs future Qs.

Great to see Sex Panther back in the gloom after a few weeks off in California. Alright Alright wore a weight vest with 8 lbs, getting ready for GrowRuck (Tclaps!), and this momentarily took him into full beast mode – he rage-smashed his coupon on the ground after the 2nd round of lunge walks.  Fortunately, YHC brought a spare and so Alright Alright did not go miss anything during Mary.

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

 

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F3 Dallas Preblast July 19, 2020

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Nation 10 Year Anniversary:

F3 Nation turns 10 years old on Jan. 1st 2021. To celebrate the nation is coming together at F3 Cape Fear near Wilmington, NC on Jan 15th – 17th. There will be lots of fitness, fellowship, and faith taking place this weekend. With the ability to meet men from all over the nation. For more details and to register checkout https://f310year.com Please note there is a discount code on the registration that ends 7.31.2020

Workout AOs:

MONDAY:
5:30 – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Pepper

5:30 – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: TBA

5:30 – 6:15 AM | Bookcamp Workout | Germany Park (Parking Lot) | Q: Slushii

TUESDAY:
5:30 – 6:15 AM | Bootcamp Workout | Glencoe Park (Eastside playground) | Q: Pow Pow

WEDNESDAY:
5:45 – 6:30 AM | Bootcamp Workout| Check Twitter (@f3_dallas) | Q: Sex Panther

5:30 – 6:15 AM | Bootcamp Workout | The Harbor | Q: Plus One

THURSDAY:
5:30 – 6:15 AM | Running with Pain Stations | Katy Trail (La Madeline) | Q: Oatmeal

5:30 – 6:15 AM | Bootcamp Workout | Second Choice Check Twitter (@f3_dallas) | Q: TBD

FRIDAY:
5:30 – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: TBD

5:30 – 6:15 AM | Bootcamp Workout | The Harbor  | Q: F150

SATURDAY:
7:00 – 8:00 AM | Bootcamp Workout | Burleson Park (Park on Southside) | Q: TBD

WEATHER POLICY: 
As Texas weather is never typical, know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

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Thursday 7/16

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh. Chairman Mao, Isaiah
QIC: Draper

AO: La Madeline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
10xSSH IC

10x IST IC



THA THANG:

Mosey to the bridge

Burpee Mile

12 Burpees

Run across the bridge

12 Burpees

Run back

12 Burpees

Run across the bridge

12 Burpees

Run back

Then continue running back and forth across the bridge completing the following at each end

10x Merkin plank Jack and Parker Peter combo

10x Big Boy Situps

Mosey back to La Madeline

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him

MOLESKIN: YHC learned yesterday that part of the Katy trail was closed, and so was the SMU track which led to the bridge beatdown this morning.  Aaarrrggghhh  felt lied to so apologies for leading him on.  Depending on how many times across the PAX ran between 3.5 and 4 miles.  Solid Thursday morning all around.

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan
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Beachdown with Slushii and Aaarrrggghhh – Glencoe Park

COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, F-150, Classified, Plus One, Oatmeal, Dismount, B-Cup, Bleep, Teasip, Alright Alright
QIC: Slushii, Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15 IC, Crab Cakes x 15 IC, Crab Humpers x 15 IC

THA THANG:

DORA – with coupon – 100 American Hammers, 200 Shoulder press, 300 Curls (PAX 1 runs to lightpole and back while PAX 2 completes exercise then repeato)

Dirty McDeuce – Step up right leg onto bench with coupon  12 IC, Rugby Situps x 12 IC, Step up left leg onto bench with coupon x 12 IC, run around goal post and back to pavillion. Repeato 3 times

MARY:
Uptown Crunch x 8 IC (each leg), LBC x 8 IC, Reverse Crunch x 8 IC, Rosalita x 7 IC

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC was happy to have a Co-Q with this beachdown. Today was all about getting the body physically ready for summer time (although summer started months ago in TX). Some mumblechatter about the music choices. Good to keep variety in the music to dull the pain of the coupon work. Great COT/BOM at the end – GIVE IT AWAY. Everyone. Go out there and be a better man and watch it spread. Great continual showings from the FNG’s that were brought out last week. 

ANNOUNCEMENTS:
1. Grow Ruck – San Antonio – September 18th – sign up if you are going
2. F3 10 year anniversary – Cape Fear, NC – sign up if you are going