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Go Run! 3/28/20

YHC changed things up with his Q. 

OYO workout (or grab another PAX but stay the requisite 6′) to bring back a little running into everyone’s life.

The Thang:
– 5 mi run (make it longer or shorter if need be based on pace)
@ each mile interval perform the following
x20 merkins
x40 squats
x60 Icebox palms out/thumbs up backward arm pulses (Hitchhikers)
Repeato, but goal is negative splits (i.e. each mile gets faster through the last one)

Modification: 1/2 mile interval for 2.5mi; 1.5x reps listed above

Mary when complete:
x20 flutter kicks DC
x20 heals to heaven
x20 side plank leg ups SC each leg
x20 sky pickles

 
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Get some fresh air! 4/4/20

PAX: PowPow (in person), AlrightAlright (in spirit from another AO), perhaps others that have not confirmed

QIC: Oatmeal

AO: Any nearby park

Tha THANG:

YHC continued his aversion to the virtual workout to give you all a chance to stretch your legs. Find yourself a park and get some fresh cool air. But remember keep your SPACE!

1/2 mi run
30 bear crawl steps DC 1-1, 2-2

x10 Squats
x10 Peter Parker’s
x10 American hammers DC
x10 Crowd pleaser merkins
x10 E2K each leg

1/2 mi run
30 crab walk steps DC 1-1, 2-2

Repeato exercises
Repeato run
Alternate bear crawls and crab walks with each run

Continue for one hour! Have fun 🙂

#stircrazy

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MLBs – Dallas Wi-F3i 4.3.20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, PowPow, Rump Roast, Shifty McCoy
QIC: Sally

AO: Garages, backyards, and even indoors
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH
IST
High Knees
Plank to Down Dog to Up Dog

THA THANG:
PAX split into two groups.

Group 1:
Perform 15 ISTs
Group 2:
High plank

Switcharoo.

Repeato with flutter kicks and Wilt Chamberlain. Add 1 round of 15 SSHs / Al Gore 

 

10-count break. No more groups.

 

Descending ladder of “MLB MLB” as follows, starting at 13 going down through 6.

Merkins
LBCs
Big-Boy situps
Mountain Climbers (1,1,2,2)
Lunges
Burpees

Due to time constraints finish out with one round of 10.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Prayed for strength and perspective, as our Concentrica and the world need us to be strong examples of servant leadership.

MOLESKIN:
Thanks to the PAX for posting this morning, it is an honor and a humbling opportunity to lead.

The workout – YHC was worried about getting in cardio, but the humidity had us all huffing and sweating pretty quickly. MLBs seemed to be a good mix of upper body, lower body, and core. Added up to 86 reps of each exercise – #GetSmart theme as AlrightAlright noted.

Mumblechatter – highlights included Pow “Vader” Pow, Alright “Disappearing” Alright, and Rump and Shifty running for cover as a quick Texas rainstorm blew in. Icebox was left lonely as wingman Maverick was nowhere to be found, though today would have been a great day for him to run underneath planks and Chamberlains. YHC saw a neighbor’s light go on after 10 minutes.. may have been the noise (sorry!). He closed the garage door promptly.

Finally, we were all impressed with BlueJeans’ newest “smell” feature. Even could almost make out a hint of Teasip’s sweatshirt.

Keep up the good work, gentlemen. Be servant leaders today!

ANNOUNCEMENTS:
1. QSource today at 1130 on the UBJN (Ultra Blue Jeans Network) – https://bluejeans.com/u/bsomerford/.
2. Happy Hour tomorrow night, 8pm on the DZM (Draper Zoom Network). Stay tuned to Band for link.

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F3 Dallas Preblast March 22, 2020

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

COVID-19 F3 Nation Response

F3 Dallas Nantan Oatmeal’s Response
Brothers, the day has come that I had hoped would not get here. Monday,  March 23, at midnight, we will be forced to shelter at home in Dallas County. This means beginning Tuesday we will either continue accelerating virtually or sink back into being Sad Clowns when we can least afford to be.

It is now that we will need to be leaders of our families and ourselves. Staying strong and leading by example. I will encourage you all to join the virtual workouts that we will hold daily from the confines of your house/yard or garage. Ultra has graciously volunteered his video collaboration site.  also implore you all to step up and Q a workout during this time. Consistency in routine will be paramount now that we are confined to our homes for the foreseeable future. It will be very easy to backslide, but I, along with the other PAX are counting on your accountability!

We must continue to accelerate in all three F’s while apart, and do not hesitate to reach out to your fellow PAX. We need each other more than ever as these are truly uncertain times. Suggest a Zoom meetup, text a fellow PAX, post your idea to help out in the community! #isolatedbutnotseparated #coronavirus #isi

I look forward to seeing you all in person again in the Gloom very soon! In the meantime, I’ll see you online and if you have any questions, please contact me.
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 | Flag Pole Hill (Second Parking Area) | Q: Alright Alright

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

5:30 AM – 6:15 AM | Bootcamp Workout | Cole Park | Q: Sex Panther

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

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

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: F150

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

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. #SYITG

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Skeleton Crew

DATE: 3/21/20.

TEMP: 40.

WEATHER: Cool and cloudy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

Mosey to the tennis courts.

-Windmill x15 IC

-Little Baby Arm Circles Forward x20 IC

-Little Baby Arm Cicles Backward x20 IC

-Moroccan Night Club x25 IC

-Imperial Walker x15 IC

 

THE THANG:

-Burpee Lunge across three tennis courts. 10 Merkins. Run back to the beginning of the first tennis court. Burpee lunge across two tennis courts. 10 Merkins. Run back. Burpee lunge across one tennis court. 10 Merkins. Run back.

-Same thing, but Bear Crawl instead of Burpee Lunge and Bonnie Blairs (double count) instead of Merkins.

-Mosey to the picnic tables by the school.

-Irkin x15

-Dip x15

-Derkin x15

-Box Jump x15

-Irkin x15

 

Jacob’s Ladders:

-1 Box Jump, then run to the benches for 7 Dips. 2 Box Jumps, 6 Dips. Etc.

-Mosey to the tennis court for another Jacob’s Ladder. 1 LBC, then run across two tennis courts and do 10 double count Flutterkicks. Run back for 2 LBCs, then 9 Flutterkicks. Etc.

 

MARY:

-American Hammer x25 IC

-Box Cutter x15 IC

-Freddie Mercury x15 IC

-Leg Raise x10 IC

 

CIRCLE OF TRUST: Q prayed for coronavirus, and for PAX that had not been seen at workouts in awhile.

MOLESKIN: PAX talked about coronavirus and Texas’s lockdown.

 

ANNOUNCEMENTS: None.

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Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2. 

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Cole-“VID 19” Park

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, Generic (FNG – welcome!), Plus One
QIC: Teasip

AO: Cole Park
F3 DISCLAIMER & WELCOME: Given, with added COVID 19 disclaimer

WARM-O-RAMA:
SSH x15, IST x12, Daisy Pickers x10, warm up lap

THA THANG:
Paint the lines, followed by bear crawl paint the lines. Followed that up with more tennis court work of 10 monkey humpers, lunge walk between two courts, 10 jump squats, lunge walk to the end, 10 squats. 

Next was Del Brown (10 merkins, crab walk between the two courts, 10 diamond merkins, crab walk to end, 10 wide grip merkins).

Mosey to the benches for Dirty McDeuce: 12 Step Ups, 12 Dips, 12 Jump Squats, 12 Irkins, with a lap around the pavilion in between. Finish up with Mary and mosey back to the tennis court

MARY:
Penguin crunch x12, Uptown Crunch x10, Rugby sit ups x 13

CIRCLE OF TRUST/BOM:
We stayed spread out and YHC prayed for protection and us to do our part with COVID 19. Named Generic

MOLESKIN:
5 PAX (1 FNG) braved the wet, and cold, as well as COVID 19 fears, to join YHC this gloom. Alright Alright was quick to question YHC’s clothing choice of the EY sweater (sans smell) and leggings. YHC gets cold rather easily and was prepared for the mid 50 temps. YHC did ditch the sweater at some point and probably would’ve been fine without the leggings as well. 

Not much other mumble chatter, though Plus One did appreciate doing his signature Del Brown exercises while he was in attendance. Several instances of “the what?!” after each time YHC mentioned to go/mosey/find a bench. Not sure if that joke will every die.

ANNOUNCEMENTS:
1. Vote for the F3 Golf Outing (assuming COVID 19 doesn’t wipe out the world)
2. Practice safe techniques to ward off and prevent the spread of COVID 19

Posted on

F3 Dallas Preblast March 15, 2020

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

COVID-19 F3 Nation Response

Nantan Oatmeal’s F3 Dallas Response 

As we continue into uncharted waters, I want to reiterate that first, we take care of ourselves. You are no good to your family, co-workers or community if you are sick. We need to have a healthy respect for this virus, but not let the mumblechatter (chatter) from the media, social media and others allow us to descend into the depths of panic and paralyzing fear. As HIM (high impact men) this is the time we rise up and lead those around us while staying safe!

Regarding workouts, we will continue to practice distancing from other PAX, and I charge each Q with helping maintain 3′-6′ distance between PAX throughout the workout, but it is up to each man to be self-aware. Given this, partner exercises requiring physical contact are prohibited. Refrain from high-fives and hand shakes. Please do not share equipment and this will include coupons (weights)!

Please stay away from workouts and others if you are running a fever with coughing and sneezing. This is the standard in normal times.

If you are coughing, sneezing or “leaking respiratory juices,” as was so eloquently described recently, but otherwise feel fine, use your judgment in coming to workouts, but please keep your distance from the other PAX.

When it comes to attending workouts for any reason use your judgment. If you do not feel comfortable working out with the group, do not feel obligated. There should be no shame for making the personal choice

Finally, if you believe you you have been exposed to Covid-19, please quarantine yourself appropriately to reduce the chances you spread to others, even if you feel perfectly healthy. It may be others that you expose that face the worst of this virus! I would also ask that you inform me if test positive so that I may relay the information to the other PAX so that we may take appropriate measures.

If you have any other concerns, please let me know. These are uncertain times, but we will persevere! If circumstances change that require further modification to our workout schedule, I will let you all know.

Workout AOs:

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

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

5:30 AM – 6:15 AM | Bootcamp Workout | Cole Park | Q: Teasip

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

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Ina

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

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

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: TBD

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

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

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

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. #SYITG

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MardiStrong – Backblast 2/25/20

Fat Tuesday, 2/25/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15

Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)

THA THANG:
Grab your coupons, to the field / benches. Yeah benches.

Partner Dora:
As a team, complete the following:

150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup

Partner 2 runs across to the other sideline, performs 1 burpee, and returns.

Switcharoo until done.

Dirty McDeuce:
12 Squats
12 OH press

MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)

CIRCLE OF TRUST/BOM:
check check

MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.

This was YHC’s first Q of the New Year. Happy to be back at it.

Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.

YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’.   Oh yah.

And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.

And suck it did.

But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.

As always, thank you to the men who posted. It’s a privilege and opportunity to lead.

Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).

Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.

ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona

Posted on

Monday Runday Remix

DATE: 3/9/20.

TEMP: 64.

WEATHER: Windy and raining.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Mookie.

QIC: Walmart.

AO: Oak Point Amphitheater.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA: OYO stretching.

 

THE THANG: run across the street from Oak Point Amphitheater to the grassy hillside in front of Collin College.

Jacob’s Ladders:

  • Ladder 1: Squat x1, run uphill, LBC x4, run downhill, Squat x2, run uphill, LBC x3, run downhill, etc.
  • Ladder 2: SSH x1, run uphill, Overhead Clap x7, run downhill, etc.
  • Ladder 3: Mountain Climber x1 double count, run uphill, Merkin x10, run downhill, etc.

Mosey around Collin College.

10 dips at globe statue, then run a lap around the statute. Then 9 dips, run a lap. 8 dips, run a lap, etc.

Mosey back around Collin College to Oak Point Amphitheater. 2 burpees at the top of the hill, 4 burpees halfway down the hill, and 6 burpees at the bottom of the hill.

MARY: none.

 

CIRCLE OF TRUST: PAX prayed for Maverick’s family and for the PAX not at the workout.

MOLESKIN: PAX talked about Maverick’s cruise and the recent F3 Dallas CSAUP.

 

ANNOUNCEMENTS: none.