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The one that got sandy

COUNT-OFF & NAME-O-RAMA:
PAX: Trash Panda, Big Tex, Icebox, Meatball, Handyman, Silent Bob, Dirtbag, Bleep, Rump Roast, F150, Gusher, Dr. Seuss, Stingray
QIC: Slushii

AO: Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15 IC

IST x 15 IC

Hillbilly x 15 IC

Slow Lunge x 10 IC

Bat Wings (forward, backward, overhead claps, seal claps, Moroccan night club) x 12ea IC

THA THANG:

Mosey to tennis court – 7’s (burpee & monkey humper)

Mosey to launch pad grass – LBC’s x 15 IC, JLo x 10 IC, Heels to Heaven x 10 IC

Mosey to sand volleyball court – 4 corners (T-merkins x 10, Fox Hole (WW1 to Merkin) x 10, Sand Angel x 10, American Hammer x 20 DC) for 2 laps. Bear crawl in between corners. At the end of each lap PAX does 5 burpees center court.

Mosey to launch pad grass – penguin crunches x 15 IC, Freddie mercury x 15 IC, dead bug x 15 IC

Mosey to parking lot – DORA (25 merkins, 50 LBC’s, 75 squats). PAX 1 does exercise and PAX 2 sprints 30yds and reverse lunge back

MARY:
Completed during workout 

CIRCLE OF TRUST/BOM:
Thankful for each PAX in attendance and the PAX in the fartsack. 

MOLESKIN:
INSERT

ANNOUNCEMENTS:
1. McKinney launch at Bonnie Wenk Park 
2. Carry the Load – Memorial Day

3. Broga – June 5th 

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Glencoe Mudbowl

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Classified, Teasip, Draper, Gambler, Gutenberg
QIC: Jobu

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x15

IST’s x 15

Arm Circle’s Forward and Backward x 15 each

Indian Run around park

THA THANG:
A.L.A.R.M Workout

Workout 1:

bear crawl/crawl bear 25 yds each

squats w/coupon x 20

mountain climbers on coupon x 20

row w/coupon x 20

Merkin w/coupon x 20

Reapto

Workout 2:

Curls w/coupon x20

lunge w/coupon x10 each leg

scissor kick w/coupon x 20

Run 200 yds

Man Makers x 10

Workout 3:

Shoulder press w/coupon x 20

Broad jumps w/coupon 30 yds

Australian snow angels x20

Ranger Merkins x 20

Marionettes x 5

Forearms:

Partner up and run with coupon between pax 100 yds switch arms and run 100 yds.

MARY:
LBC’s x20 (DC)

Penguin’s x 20 (DC)

Freddy Mercury’s x15 (DC)

Plank Holds (Middle, Left arm, Right arm, Middle)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC showed up 15 min early to checkout field conditions and they were just as bad as expected! Nice and muddy. Classified and Teasip were already EC rucking before YHC arrived. During warm ups PAX ran the Indian Run. Many PAX pointed out that it was the fastest Indian Run in F3 Dallas history. First exercise were Bear Crawls and Crawl Bears in the mud. Draper had a hard time controlling his Crawl Bear. He kept veering off diagonally instead of straight back. YHC found a cheat code with Muddy Crawl Bears. Keep your feet on the ground and slide backward while pushing with your hands. Many PAX loved/hated the Australian Snow Angels as well as the Broad Jumps w/coupons. All the PAX enjoyed the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise) template. YHC forgot to take a picture.

ANNOUNCEMENTS:
1. RIP Band app
2. Carry the Load

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KTT-Jobu’s 31st Birthday Run

COUNT-OFF & NAME-O-RAMA:
PAX: Big Tex, Alright Alright, Oatmeal, Sally, Avril, Gutenberg
QIC: Jobu

AO: Katy Trail 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

Side Straddle Hops x20

IST’s x12

THA THANG:
Run to 1/4 mile markers stop and perform exercise

Exercises included:

Merkins x15 (double count)

Squats x31 (Single count)

Mountain Climbers x31 

Burpees x7(oyo)

Lunges x12 (each leg)

Merkins x31 (single count)

JLo’s x15 (Double count)

Reverse Crunches x15 (double count)

MARY:
Hold plank 1 minute

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
7 Brave souls showed up this morning to run in the rain. There was a lot of grumbling going on about how everyone was sore from the MURPH on Monday. Apparently, the rest of the AO’s so far this week kept the bar set high too. Avril was midpack for the first half and then found some sort of reserve energy from somewhere and was pushing Alright Alright on the back half. This lead  many of the PAX to accuse Avril of pulling a Chairman and only going half speed at the beginning. 

ANNOUNCEMENTS:
1. Carry The Load
2. INSERT

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Beginning of the 2022 Mother’s Day Bod

COUNT-OFF & NAME-O-RAMA:
PAX: Avril, Draper, Gold Digger, Maverick, Meatball, Silent Bob
QIC: Teasip/Icebox

AO: FPH #doubletime #mrm
F3 DISCLAIMER & WELCOME: Given with COIVD Disclaimer

WARM-O-RAMA:
Chatter about Cane’s (see NMM for more detail)

THA THANG:
DT’ers ran two loops with 20 upright rows with coupons in between laps

Ruckers rucked up and down the big hill, with descending T Merkins at top and descending reverse crunches at bottom. Started at 20 and got to 17

MOLESKIN:
Several of the PAX got concerned when YHC started pulling out his coupons, but YHC explained it was just for between laps for the DTers. There was discussion about Avril’s Mother’s Day gift idea to Slippy and how he was a big fan and went “once a month.” As he was challenged by Draper about how good it is, Avril explained he really only goes for the sauce, as the chicken is simply the medium through which the sauce is delivered to his taste buds. 

YHC wasn’t sure of mumblechatter on the run, as Meatball, YHC, and Draper all ran separately with Avril and Gold Digger running and chatting together.

Icebox was sure to mention that the hills with the exercises led to him and Silent Bob “hoofing it pretty good”, but this was “a better beatdown than Rump’s bear crawl vision quest” 

ANNOUNCEMENTS:
1. F3 McKinney Launch
2. Memorial Day Carry the Load

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Grin & “Bear” It…

Date – 5/10/2021
Weather – 61° cloudy and a light wind

Count-off & Name-O-Rama:
PAX –  Aaaargggghhhh, Sex Panther, Special Sauce, Chairman Mao, DFib, Slushii, Sound Machine
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
LBC’s x20 DC, IC
Dancing Bears x15 DC, IC
Windmill x10 DC, IC
Bat Wings x20 (Forward Arm Circles, Backward Arm Circles, Jack Reachers, Seal Claps, and Moroccan Night Club’s)
 
The Thang:
Grin & Bear It (4 Corners)
Cones set up at approximately end-zone and 50yrd line. 
Start by counting off in groups of 3 
Run a lap
Start at the station with your number
Form is king – Prize for the Winner
#1 – 50x Jump Squats each PAX
#2 – 100x Merkins each PAX
#3 – 50x DC lunges  each PAX
#4 – 50x Pop-Up Groiners (Because Slushii didn’t want to do Burpees)
 
Bear crawl between stations
 
Repeat-O for 2 rounds – no run in between
Winner – Bear Crawl the cones or run the track until All-In.
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
@Sound Machine provided the killer jamz
 

Moleskin:
 I wanted to do something different this morning. SO starting with the normal “template” of a workout, I started over. Warm-up with no Side Straddle Hops created a little mumblechatter as we moved to the field. There wasn’t as much interaction between the group as a whole, but there were in essence 3 groups each I’m sure. In my group, it was mainly Chairman, Sauce and me… I got a “Fuck You Rump” out of both of them, which I’m considering a win! I wasn’t sure if we would get done with two rounds and have time left or not. It looks like not. I think this would be more fun with a larger group and maybe add some running. 

Announcements:
1. Carry the Load Memorial Day Weekend
2. F3 Bleep/F3 Dallas Shirt Order is “LIve” – Go get some swag
3. M’s & Broga after a Saturday Workout – June 5th (See @DFib & @Sound Machine with questions)
4. Retail Therapy tomorrow with the possibility of an @Ultra sighting! 
5. F3 Golf

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Sandbags & Coupons

COUNT-OFF & NAME-O-RAMA:
PAX: DFib, TikTok, Rump Roast, Sound Machine, Chairman Mao, Jobu, Shifty McCoy, Phelps, Siesta, Plus One, Big Tex

QIC: Oatmeal

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 9 IC

Stop x5 penalty burpees for not being “in cadence”

SSH  x10 IC

Squats x10 IC

Little Orphan Annies x10 IC

THA THANG:

Count off by 4’s and split into three teams.  Each man took his coupon and each team grabbed a sandbag from YHC’s trunk.  Sandbad must not touch the ground throughout the workout.

Mosey to the Pit of Dispair carrying coupons and sandbag.  Teams getting there first get rest.  Team in the six gets no rest.  

Modified DORA in the pit.  Each PAX must complete the following:

  • x50 merkins
  • x100 squats with coupons
  • x150 flutter kicks with coupons

Teammates rotated through following until exercises above are completed by each PAX:

  • Box jumps up big steps
  • Wall sit with sandbag
  • Cusak run up and down small stairs

Mosey to Turner Quad around the corner to commence a team crab walk relay with sandbag on the belly.  Each team makes one lap with sandbag trading as necessary while other team members alternate lunge walks and Cusak walks around circle.

Mosey back to park

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and gave some other inspiring soliloquy that would have gotten an eyeroll or two from Icebox if he was in attendance.   PAX bolted quickly to grab Bubba’s before many returned for the 2.0 workout.

MOLESKIN:

Mumblechatter was varied.  There was a ‘new and improved’ (???) Rump Roast present.  While he did refer to YHC several times as Cadre Oatmeal for the GrowRuck approach to the workout, I never got an ‘F*** You,’ only a “This is great, we should do more workouts like this again!’  This almost caused YHC to grab his block and go home in disgrace and shame.  Overall some complaints, but the PAX were resilient and showed great toughness.

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout following at 0900
  • McKinney workout May 15, May 22 @ 0700, Bonnie Wenk Park
  • F3 Golf
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Lindsley Park 5/7/20

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Dirtbag, Icebox, Meatball, Siesta
QIC: Draper

AO: Lindsley Park
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x15 IC

IST x15 IC

Windmill x10 IC

THA THANG:

Mosey to the hill

Run up the hill 50% effort

Run up the hill 75% effort

Run up the hill 100% effort

Speed skaters up the hill

Backwards run up the hill

Backwards run 1/2 way up the hill then turn and sprint the rest of the way

Burpee up the hill

10 Groiners Bear Crawl up the hill, 10 merkins at the top, crawl bear down

Partner up for modified dora

Partner 1 – Hill sprints

Partner 2 – Lunge walk up the hill

After both have reached the top 50 total Merkins at the bottom

Partner 2 – Hill sprints

Partner 1 – Lunge walk up the hill

After both have reached the top 50 total HR Merkins at the bottom

Partner 1 – Hill sprints

Partner 2 – 4 step to squat up the hill

After both have reached the top100 total Mountain Climbers

Partner 2 – Hill sprints

Partner 1 – 4 step to squat up the hill

After both have reached the top100 total Mountain Climbers

Mosey back to the park

With the same partner complete 300 LBC’s

Mary

Fluter Kicks x15 IC

Rugby Situps x15 OYO

CIRCLE OF TRUST/BOM:

YHC talked about how F3 has helped him be a better version of himself over the last 2 years.  I mentioned how I asked my M what she thought of F3 per Oatmeal’s request and she noted I was more patient, calmer, more positive and overall a better husband and father.  YHC also talked about how mentoring others is important and asked the PAX to find someone in their personal and professional life today and help mentor them.

MOLESKIN:    Not a ton of mumblechatter today.  Not sure If the rest of the PAX felt as beat up during that workout as I was or if it was just a quiet group.  Oatmeal corrected YHC a few times on the exercise call outs which YHC will keep in mind and implement for future Q’s.  Overall great morning in the gloom once again with a great PAX.

ANNOUNCEMENTS:

  • 2.0 workout Saturday 9am
  • Mckinney workouts this Saturday and the next 2.  Send names to AA and if so inclined join those going up for the beatdown
  • Slack migration soft launch next week and officially cut over date 6/1
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Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

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Dual QOTY for Retail Therapy

Hey Dirtbag hold my beer real quick…

Special Sauce Trash Panda Stingray Stingray Meatball Slushii Rump Roast Draper sound machine DFib Jobu Sex Panther Bleep Phelps (Tim) Noah “Don’t Call me Baby Shark” Phelps, Shifty McCoy, and Sally joined AlrightAlright and YHC for the first ever Dual QOTY beatdown

Warmup:
SSH, ISTs, Veggie Pickers

The Thang (alternating Q’s with every other song)
AlrightAlright took us up to rock out with our Camp Gladiator friends to flex our muscles and intimidate them with our EDM beats

Then I ran us to one of the parking decks and stopped us on an incline for some Mary to work on the lower core

AlrightAlright made us do some spider man push ups and and mountain climbers…Draper and other PAX showed some genuine concern about “just” holding a plank for a bit and were disappointed that planking was the exercise we were doing

OG Icebox Alert!
Listening to Baby Shark, SSH with burpees every time they said “Shark” (basically two minutes of burpees)

AlrightAlright ran us up to the top of the parking deck and had us doing bear crawl suicides

Because YHC is a sadist we followed that up with a few minutes of Arms by Mrs Icebox

AlrightAlright wasn’t done bear crawling so we had to bear crawl down a flight of stairs and followed that up with some irkins

YHC then went for a mosey to a different parking deck and was disappointed in the lack of hustle by the PAX so started to burpee, even more confusion by the PAX as I’ve never instituted the burpee rule during a Q which led to 21 burpees once the 6 was in (would’ve been 40 if AlrightAlright had been doing the burpees)

AlrightAlright took a page of of the DJ Icebox instruction manual and had us mosey to a big stairwell for Mony Mony dips (listening to Billy Idol’s Mony Mony, hold a back plank and do a dip every time they say “Mony”)…Jobu asked how many that was and I promised I’d do a real OG workout where I count out the number of reps for each song

AlrightAlright then took us back where we started to roll around and do merkins on ant hills (clearly his tolerance for ant bites is greater than his disdain for doing core exercises on concrete)

Someone must have said something because AlrightAlright used some words my playlist wasn’t allowed to use and made us run around Starbucks, taunting us with what we could be doing instead of working out

YHC then rocked out with 4 more minutes of Mary on the ant hills since we were already contaminated

Announcements:

Draper is kicking us off of Band 6/1 so Teasip doesnt have to repost my backblasts on the website

2.0 workout 5-8, bring the kiddos out and give the M’s a break on Mother’s Day weekend!

Carry the Load

F3 Golf

Growruck Infinity

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PT Test on Katy Trail – 5/6/21

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Gambler, Gutenberg, Aaarrrggghhh, Trash Panda, Phelps
QIC: YHC

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC// IST x 10 IC – Mosey to stairs at corner of Mockingbird and Bush for:

Aussie Merkins x 10 IC – Mosey to Katy Trail

THA THANG:
PT Test: 2 minute AMRAP Merkins, 2 min AMRAP Sit-Ups, 2 mile run for time

The Standard: 42 Merkins // 52 Sit-Ups // 18:18 for 2 miles

Results:

  • Draper: 72 // 51 // 15:20 – FAIL
  • Gambler: 57 // 55 // 14:20 (estimated) – PASS
  • Gutenberg: 30 // 38 // 16:34 – FAIL
  • Aaarrrggghhh: 67 // 51 // 15:38 – FAIL
  • Trash Panda: 48 // 51 // 16:24 – FAIL
  • PowPow: 44 // 55 // 14:37m – PASS
  • Phelps: Did not test (see Moleskin)

1/4 mile interval then 12 x Flutter Kicks IC // 1/4 mile interval – 15 x Plank Jacks IC

Mosey back to La Madeline – LBCs until time (5 reps)

Total distance: 3.5 miles

MARY:
During workout

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for posting this morning and explained how it gives me energy and enthusiasm and hopefully I reflect that back to the PAX throughout the beatdown. Encouraged the men to think about their Jester today (The Daily Discipline over the Temptation of the Flesh that Hinders Acceleration) with the intention that will lead to acceleration across all 3 Fs, especially leadership within our families.

MOLESKIN:
YHC always likes to take the opportunity to get some “pulling” work in (Aussie Merkins), the imbalance we all have in our strength and stamina for “pushing” exercises (Merkins and OH Press) compared to “pulling” exercises (Pullups and Rows) is significant.

We found Phelps on the Katy Trail about  3/4 mile into our 2 mile timed run. Turns out he showed up early, but thought he was late (left his phone at home) and took off for the trail before any of the rest of us arrived.

The PT test standard was taken from the PT test that was applied to the men at GTE22 (GrowRuck Training Event 22) this past weekend in Myrtle Beach. Many of the ~100 men in Myrtle Beach failed the test. This morning, four of six PAX failed the PT test, but for Draper, Aaarrrggghhh and Trash Panda it was only due to missing the sit-up standard by a single rep. They can definitely meet the standard. Gutenberg needs to get better at Merkins, just like YHC did when he started F3, this will 100% happen all he needs is consistency. Every one of the PAX this morning completed the 2 mile run with plenty of time to spare – good thing given that this is a running AO.

ANNOUNCEMENTS:
1. F3 Dads and 2.0s workout this Saturday (5/8/21) at 0900
2. McKinney launch continues 5/8 and 5/15 – EH your guys north of 635!
3. Carry The Load on 5/30 and 5/31 – Sign up and raise some $ for a great cause