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F3 Plano Reclaims the Gloom

DATE: 5/9/20

TEMP: 50

WEATHER: Sunny and breezy.

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Maverick, and Bubba.

QIC: Walmart.

AO: Rice Middle School.

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA:

-Windmills x22 IC

-Overhead Claps x22 IC

-Forward Arm Circles x22IC

-Backward Arm Circles x22 IC

-Merkin x4 IC

-SSH x46 IC

-Bone the Fish

Run one lap around the school.

THE THANG:

Mosey to the practice field by the tennis courts.

Jacob’s Ladder: bear crawl from the end zone to the tire and back.  PAX do 1 Bonnie Blair (double count) at the end zone, then bear crawl to the tire for 6 Jump Squats. Bear Crawl back to the start for 2 Bonnie Blairs, then Bear Crawl to the tire for 5 Jump Squats, etc.

PAX line up along the end zone. One PAX runs down Crawl Bears to the tire, then lunges back while the other PAX do Nipplers. Each PAX takes turns going to the tire.

MARY:

American Hammer x46 IC

Freddy Mercury (slow) x22 IC

WWI Situp x10

CIRCLE OF TRUST: Q explained that PAX did 46 reps in the Warm-o-rama and Mary in honor of the 46 days it has been since the last F3 Plano Backblast; 22 reps in honor of the 22 COVID-19 deaths in Collin County; and 4 reps in honor of the 4 COVID-19 deaths in Plano. Q prayed for the health of the community and our country.

MOLESKIN: PAX talked about COVID-19 and the new measures to re-open the Texas economy.

ANNOUNCEMENTS: Beatdowns will continue on Monday with Monday Runday at Oak Point.

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BOMB’ing the trail…at a safe distance 5/7/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Stingray (late arrival)
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: All present are familiar

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmills x 10 IC

THA THANG:
AlrightAlright and I started on a mosey to Katy Trail.  Once at the trail, we commenced the following:

¼ mile

Burpees x10

¼ mile

Overhead Press x15

¼ mile

Merkins x20

¼ mile

Bigboy sit ups x25

¼ mile

Squats x30

10 count

Squats x30 and reverse the workout back up the trail

Remaining 3 mins spent with Mary!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
AlightAlright was quick to point out as the quarters started that these were harder than he remembered.  I think we both commented on the lack of sprinting we’ve had the ability to do over the last six weeks or so.  YHC thought on a few of the quarters that I would catch up to AA, but that was but a pipedream never to be realized.  As we made the turn on the trail we picked up a lagging Stingray who had arrived at the AO a few minutes late and correctly guessed we would be on the trail (never a safe guess with YHC), but it paid off for him as we was able to enjoy the BOMBS back up hill with us. 

I think it was unanimous that this workout gassed us beyond what we expected.  We need more speed work in our lives for sure!

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F3 Dallas Preblast May 3, 2020

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

F3 Dallas Covid-19 Update

 

To join our virtual workouts click on “Virtual Workout AO” in the schedule.

Workout AOs:

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

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Virtual Workout AO | Q: TBD

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

THURSDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: Podcast

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

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

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

Q Source AOs:

FRIDAY:
11:30 AM | Q Source | Check Twitter (@f3_dallas)

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

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. #SYITGF3

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Covid-19 Update from Nantan Oatmeal

Men, as you all probably know at this time, the governor is allowing for a staged reopening of the state of Texas on May 1. I understand that this exciting news, but please take it with caution. The overall recommendation is to still stay home as much as possible, but I also understand that cabin fever has been rough on us all. I am longing for the days of personal interaction outside of my house. There has been mumble chatter about setting up happy hours and in-person workouts. Each of you must decide for yourselves what you consider safe for you and your families. I will make recommendations, but each man here should be accelerating toward being a HIM and, therefore, must make the decisions most appropriate for his health and family.

Given the loosening of restrictions tomorrow, I recommend we continue to stage our Ultra Bluejeans Network (UBJN) workouts virtually as our main conduit of keeping 1F accelerating. However, I know that there are pockets of PAX that have and continue to meet in person in small groups at times outside the Gloom. If you can and/or have set up these workouts in a way that allows for proper distancing, keep it going! I would ask, however, that you keep the groups small (4-5 max). This is a time to show leadership and adaptability. If you have other ideas for workouts, themes or AO’s make use of them, blast it to your fellow PAX and share it on Twitter. I will also ask that you take pictures of your workouts and send to F150 for posting, but please make sure you’re not breaking any distancing rules to get that pic!

In conclusion, use your best judgment when thinking about non-virtual workouts. Don’t bring unnecessary attention to yourselves or F3 but use your leadership and creativity. We are out to positively influence other men and our communities! This is a great time to EH men in our communities with the number of men I see out exercising in solitude. Men, let it be known if you post outside of an UBJN virtual workout. This will encourage other PAX to post to workouts. Look on Twitter or Slack for workouts outside the region for a change up. A special thank you to Special Sauce, Agnes and others who have stepped in with the SIP Daily Challenges! These have been fantastic even though I have failed to complete one in quite a while. Keep it up! #coronavirus #isolatedbutnotseparated #isi

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Agiliday – Backblast Fri 4.17.20

COUNT-OFF & NAME-O-RAMA:
PAX: Draper
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: GIven

WARM-O-RAMA:
SSH
IST
High knees
Washing Machines
Side Lunges

THA THANG:
Kick It Up:
1 min Ali Shuffle
1 min side hops
16 Ski Abs

30 secs Ali Shuffle
30 secs side hops
8 Ski Abs

3 rounds of AGILE:
Group 1: hold plank or back plank
Group 2: 10 Apollo Ohnos

Then switch.

Continue the process with the following exercises:
10 Gas Pumps
10 Imperial Walkers
10 Lisa to Bart’s
10 E2Ks (each side)

Finally, complete 1 min Ali Shuffle, 1 min side hops, and 16 Ski Abs. That completes 1 round.

Dirty McDeuce – 4 rounds of:
12 Parker Peters
12 single-leg jumps (6 per side)

MARY:
Standing Crunch w Under-Leg Clap
Big Boy Sit-Ups
Ski Abs

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Thanks Draper for posting. YHC may have gone back to bed except for you logging on! Just 1 other PAX helps us accelerate.

Tried to keep the workout mobile (mo-BILE as they say in Remember The Titans: https://www.youtube.com/watch?v=zeOEZpJrPsQ).

Draper and YHC spent 10 minutes of fellowship after the workout just catching up and sharing quarantine experiences.

All around great start to Friday.

ANNOUNCEMENTS:
N/A, let’s have a good week this week!

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F3 Dallas Preblast April 19, 2020

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

To join our virtual workouts click on “Virtual Workout AO” in the schedule.

Workout AOs:

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

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Virtual Workout AO | Q: TBD

THURSDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: Podcast

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

Q Source AOs:

FRIDAY:
11:30 AM | Q Source | Check Twitter (@f3_dallas)

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

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. #SYITGF3

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Burpees for Days

COUNT-OFF & NAME-O-RAMA
PAX: Rump Roast, Aaarrrggghhh, Alright Alright
QIC: F150

AO: Virtual – Bluejean Network

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:
SSH IC x15, IST IC x15, Annie IC x15

 

THA THANG:
Burpee for days
4 rounds each burpee is set of 10
Hand release
Alpine Skier
Tuck Jump

 

Mountain Climber
Regular
Superman

 

Rounds 1 & 2
Flutter Kicks ICx10
Hello Dolly ICx10
Freddie Mercury ICx10

Rinse and repeat

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E.A.S.T.E.R. Tuesday 4.14.20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
Watermelon Picker

THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min

16 ski abs

EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:

Elf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon

1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs

MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon

CIRCLE OF TRUST/BOM:
done

MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.

The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.

On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.

It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.

EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.

YHC believes the best mumblechatter joke today was the hiney.

Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.

Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.

ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!

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Saturday Sevens 4.11.20

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy 
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
Windmill

THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min

7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos

10 count

High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees

10 count

2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1

Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)

High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees

10 count

PAX’s choice – “merkins or squats”?
PAX choose squats …   –> 70 squats

2-minute Icebox shoulder circuit

MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.

Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.

T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.

Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.

Thank you again men. Hopeful to see many PAX at the happy hour tonight.

ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.

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Fitness Test Circuit – 4/6/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Rump Roast, Alright Alright, Sally, Draper, Shifty McCoy, F150
QIC: PowPow

AO: Virtual via the UBJN (Garages, backyards etc)
F3 DISCLAIMER & WELCOME: Umm…..

WARM-O-RAMA:
SSH x 15, ISTx15

THA THANG:
Fitness Test Circuit – All exercises OYO

  • Burpees x 20
  • Calf Raises x 30
  • Ski Abs x 20 (each time across is a rep)
  • Merkins x 20
  • Squats x 20
  • LBCs x 40
  • Carolina Dry Dock x 20
  • American Hammer x 20 (count = 1,1,2,2)
  • Nipplers x 20
  • Jump Squats x 20
  • Mountain Climbers x 20 (count = 1,1,2,2)

After completing the above circuit, PAX partnered up to tackle the circuit Dora-style.  The partner doing the “running” completes 10 single count side-straddle hops, then partners flapjack. The Dora circuit was:

Burpees > Calf Raises > Ski Abs > Merkins > Squats & LBCs. Same rep count as above.

Then switch back to OYO  Circuit where Dora Circuit left off:

Carolina Dry Dock > American Hammer > Nipplers > Burpees > Calf Raises > Ski Abs > Merkins > Squats > LBCs > Carolina Dry Dock > American Hammer > Nipplers. Same rep count, Nipplers cut short for time.

MARY:
Done throughout workout

CIRCLE OF TRUST/BOM:
YHC shared what it has meant to him to be part of F3 DFW for the past year. Thank you to the PAX for everything they do to support each other and the community, accelerate F3 DFW and give it away. Thank you to Oatmeal for the EH.

MOLESKIN:
It was YHC’s one-year anniversary with F3 and VVQ (Virgin Virtual Q). Since YHC’s first post was the Q2 2019 Fitness Test, we paid homage with a fitness test circuit. Not sure why I decided to only go to Mountain Climbers when planning the workout.

Shifty took an extended bathroom break during the workout, leaving Rump Roast to do most of the Dora workout without a partner. Dora is tough over video call, it would have worked better if the partner doing the exercise just has to complete a pre-determined number of reps while the “running” partner performs AMRAP of an exercise that lets them keep eyes on the screen (SSH, IST, OH Claps). That way the exercising partner can complete the assigned reps and just start doing SSH and the other partner will see this and know when to switch.  No verbal communication needed.

ANNOUNCEMENTS:
1. Alright Alright is Q’ing a workout for Fort Worth on Wednesday. Draper has the regular Q that day and will likely converge with Fort Worth.
2. Don’t forget Special Sauce’s daily challenge from Saturday – reach out to someone! Do it today and then reach out to someone else tomorrow!