PAX: Aaarrrggghhh, AlrightAlright, Cookies N Cream (FNG), Froggy (B’ham), Icebox, Oatmeal, Sex Panther, Sweet Baby, Teasip
QIC: Coach K, Ultra
Warm-O-Rama:
We don’t know because we were both late…
Tha Thang (YHC):
21, 15, 9 of thrusters and burpees (21 reps of both, then 15, and 9)
Jacob’s Ladder with OG Manmakers (burpee, push up, clean, squat, press, two lunges) and burpee jump overs with the block
Tha Thang (Ultra):
Partner 1 runs across field while other PAX does reps
– 50 double count side leg raises (each side)
– 100 double count shoulder presses
Mosey to flag for ring of fire v-ups with chest press (200x)
Rugby SUs and LBCs to round us out
Mumblechatter:
In true co-Q fashion, 0/2 showed up on time as other PAX were instructed to tell the other to start first. Whoops. Not the ideal impression for an FNG, but his name might be cause for bigger concern…Teasip was kind enough to lead the warm-up before the Qs rolled up.
We grabbed the blocks and made it to the field. Pretty sure the thruster/burpee combo is more despised than a traditional YHC Burpee Beatdown, but that’s up for the PAX to decide. We had some side exercises going while the six wrapped up the circuit before moving to what was probably a worse series of exercies. YHC demonstrated a true manmaker (includes two lunges while holding the press). A couple of PAX requested follow up demonstrations, and we’re at the point in F3 where YHC assumes they’re being difficult and not serious. My bad. Time got called and Ultra took the reigns.
Mumblechatter was very scarce this morning, except for the number of times PAX asked Ultra to clarify he said “double-count” every exercise. Could not count the times on two hands. We powered on, but, again, it was a really quiet group this morning. There were a lot of comments about the hip flexors during the side leg raises, which is apparently a muscle none of us at F3 ever use. After the mini-Dora, we moseyed back to the flag for the longest ring of fire in Dallas history. Holding the block over your head and your legs at 6 inches, we went around doing a v-up. “We’re going to 200” was a nice warning that no one thought was serious. But alas…it was.
We wrapped up with the naming ceremony, where our lovely FNG gave us plenty of ammunition when, in describing his life, was bold enough to use the word “Lactation”. This overshadowed any references to his hometown in upstate NY and his two daughters. After circling around breast pumps, lactation, and milk, we finally got to “Cookies n Cream”. Ask him about it…you won’t regret the story.
Thanks for braving the weather this morning.
Games with Icebox
Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”
After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage
The thang:
Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned
Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:
Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others
Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those
A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT
Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615
https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw
Rice Rice Baby
DATE: 1/19/20.
TEMP: 56.
WEATHER: Sunny and cool.
COUNT-OFF & NAME-O-RAMA:
PAX: Walmart, Maverick, Eruzione, Silicon, Boomer.
QIC: Walmart.
AO: Rice Middle School.
WELCOME/DISCLAIMER:Given.
WARM-O-RAMA:
-IW x15 IC
-Windmills x15 IC
-SSH x101 IC
-Arm Circles Forward x15 IC
-Arm Circles Backward x15 IC
-Moroccan Nightclubs x15 IC
THE THANG:
Native American Run around the school.
Burpees x10 OYO
Black Snake around the school.
Burpees x10 OYO
Batan Death March around the school. Just like a Native American Run, but drop and do 2 burpees at the back of the line before running to the front.
Burpees x10 OYO
Honeymoon Night:
-Pickle Pounder x15 OYO
-Wall walk
-Sky Pickles x15 OYO
-Repeato once.
Mosey back to the parking lot.
AYG back to the Honeymoon Night wall to retrieve Q’s phone, then back to the parking lot.
Mosey to the tennis courts.
7 of Diamonds: PAX do the following at each corner of one tennis court. Bear crawl between corners.
-Burpees x7
-Flutter Kicks x14 (4 count)
-Merkins x21
-Squats x28
-Carolina Dry Dock x21
-Freddie Mercury x14 (4 count)
-Burpees x7
MARY:
-Flutterkick x20 IC
-Freddie Mercury x20 IC
-LBC x20 IC
-Box Cutter x20 IC
-WWI Situp x20 OC
-Uptown Crunch x10 each side OYO
-Rosalita x21 IC
-Oblique Crunch x15 each side OYO
-Crunchy Frog x20 IC
CIRCLE OF TRUST: Q prayed out.
ANNOUNCEMENTS: F3 Flower Mound is doing a CSAUP on February 1 from 2AM to 7:30AM. PAX will ruck between Flower Mound’s 6 AOs and do a mini Q at each. CSAUP will conclude with an hour-long workout from 6:30-7:30. Starts at Lewisville High School and will end at Marcus High School.
The Return of the Omaha Q
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, F150, Icebox, PowPow, Slushii, Rocky (Wily Loman from KC)
QIC: Teasip & F150
AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given by YHC for both Q’s
WARM-O-RAMA:
SSH x15, IST x15, Vegetable pickers x12
THA THANG:
YHC informed the Pax that he would be taking the first half of the workout, then we would Omaha the second half to a random Pax for them to Q the rest.
YHC started with a burpee mile, stopping every quarter mile for 12 burpees. Ended the last quarter mile with 17 burpees as that was the final margin for LSU over Clemson. Then partnered up with Partner One doing squats with the coupon while Partner Two ran to the playground for 5 pull ups, then run around the tennis court and relieve Partner One. Repeato until you reach 100 squats.
At the end of the squats, the halfway point had been reached so YHC nominated F150 to take over from there. We quickly ran over to the football field for some modified BLIMPs. Did four rounds of each exercise, with a different method of transportation in between lines on the football field.
10 burpees, bear crawl to the next line, 10 burpees. Continue on until 40 burpees were completed.
10 lunges in place, with lunge walking in between. Continue until 40 lunges done.
10 squats with duck walking in between until 40 squats done.
10 merkin plank jacks, with bear crawling in between. Continue until 40 merkin plank jacks done.
MARY:
Not really done *shrugs*
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC gave the cryptic preblast that warned there could be an Omaha Q in the gloom. After some discussion, it was decided that YHC would Q the first half and a mystery person would Q the rest. Icebox was quick to say I was following in the footsteps of my beloved Astros and cheating (YHC has no comment) and others were quick to volunteer to take the Q during the burpee mile. F150 was ultimately chosen and was quick to start delivering a rather punishing beatdown. Tclaps to him for being fast on his feet and delivering a good beatdown. This will continue throughout the month and will follow the same format to keep the PAX on their toes and to continue to challenge us.
Team Mustang 1/9
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Special Sauce, Thunderlips
QIC: Teasip
AO: Mustang Garage
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15, IST x12
THA THANG:
Team Mustang, with Blimps at the bottom as you wait for the PAX to finish. Got through round 18
MARY:
Done with LBCs
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
The PAX (mainly Ina and Aaarrrggghhh) were rather annoyed that we passed over Katy Trail again for the always crowd pleaser of the Mustang. It was originally going to be a benchmark, but since that was not included on Band, YHC omaha’d and made it a team mustang
Wimps
PAX: Aaarrrggghhh, Alright Alright, Draper, Sex Panther
QIC: Coach K
AO: Burleson Parking Garage
Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10
Tha Thang:
Ascending BLIMPS with bear crawls (Burpees, Lunges, Irkens, Merkins, Peter Parkers, Squats)
10-9-…-1 Burpees, BBSU, Squats
Mumblechatter:
Thankfully lightning forced us to merge our workouts today, otherwise Aaarrrggghhh would’ve been left with a few good men and YHC would’ve had to workout alone. Skies looked clear at midnight flying in, but the sky fell out this morning. We couldn’t decide if it was the weather or rampant vagititus that kept everyone home today. Aaarrrggghhh decided to merge the workouts, so YHC put something together that probably was not in the back of the Katy Trailers’ minds.
Aaarrrggghhh had a hilarious pun/theme workout, so the next time he leads a Katy Trail workout all y’all best be there.
Gimpy (YHC) asked Aaarrrggghhh to lead some side-straddle hops for the people before YHC took over. We started with a bear crawl up the first ramp followed by 5 burpees. Then bear crawled another ramp followed by 5 burpees. PAX meandered off at this point, and YHC just waited for the lost sheep to realize Gimpy hadn’t moved. We kept on with the lunges and so on up the garage. It was truly a “hot box” kinda day despite the absence of running. YHC mixed up the usual ISTs with some Irkens, which only lasted for two rounds. It was also at this point that YHC got called out for errant multiples of 5, to which YHC blames the jetlag.
The Peter Parkers opened up a conversation about F3 disabilities as YHC has a bum foot. Oatmeal has a bum wrist (which for some reason precluded him from a running workout). Alright Alright now has a bad hip flexor, which he blames on his dog (really just old age, but we’ll let grandpa say what he wants). We all powered on before the 10 to 1 circuit. Lots of comments about disrespecting the tail bone when having to do big boi sit ups. We offered him a spot in the grass outside. COT ended with a long discussion about kids.
Not the ideal morning, but we rallied on and had a good time (to my knowledge). Cole Park launches tomorrow. Weather looks questionable tomorrow as well, but YHC believes vagisil can be found at your local grocery store.
Tabata Time!
COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Sex Panther, Aaarrrggghhh, Special Sauce
QIC: Draper
AO: Caruth
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
20xSSH IC
15x IST IC
10x Windmill IC
THA THANG:
Each exercise was done for 30 seconds with 10 second rest in between.
Merkin circuit
Regular Merkins
Ranger Merkins
Left arm high Merkin
Right arm high Merkin
Hand release Merkin
Squat circuit
Regular
Single leg squat right
Single leg squat left
Gorilla squat
Hold squat position
Pulse squat
Triceps circuit
Dip
Dip and touch right leg
Dip and touch left leg
Dip while left leg stays up
Dip while right leg stays up
Triceps Bow (elbow down then up on palms)
Lunge circuit
Forward lunge
Reverse lunge
Walking lunge
Lunge kicks
Bonnie Blair
Plank circuit
Hold plank
Walking plank forward
Walking plank sideways
Spin circle right
Spin Circle Left
Burpee Circuit
Regular Burpee
One legged burpee -right
One legged burpee -left
Burpee with star jump
Ab circuit
LBC
Russian Hammer
Heels to heaven
WW1
Plank Jacks
Ski Abs
In and out abs
In and out plank jacks
Run 1 lap from tennis courts to parking lot and back
Push up circuit R2
Ranger Merkins
Hand release Merkins
Squat circuit R2
Hold squat position
Pulse squat
Triceps circuit R2
Dip and touch alternating feet
Triceps Bow (elbow down then up on palms)
Lunge circuit R2
Lunge kicks
Bonnie Blair
Plank circuit R2
Spin circle right
Spin Circle Left
Ab circuit R2
WW1
In and out plank jacks
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for showing up and indulging him in today’s beatdown experiment. YHC asked that we continue to push ourselves to mix it up and experiment not just with F# but in all aspects of life.
MOLESKIN:
YHC was not sure how this workout would go, but was surprised at how hard it was. The PAX seemed to agree. The goal was to work all body parts and through each circuit progression push us to our limit. There was some mumble chatter the first time we had to touch the wet ground, but that quickly settled once we were all soaked.
ANNOUNCEMENTS:
Cole Park Friday
Oatmeal’s Birthday Beatdown – 1/11/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 44IC
IST x15IC
Cotton Pickers x 10IC
THA THANG:
Mosey to parking garage:
11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4
Obama (44th president)
– Duck walk x4, jump squat
– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair
– Peter Parker x4, merkin
Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30
Mary
Ring of Fire:
Heals to heaven x 44
Rosalita x 44
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage. To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps. However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began. As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car! Fortunately, she braked and I narrowly avoided becoming her new hood ornament. Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me! The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.
F3 Dallas Preblast January 12, 2020
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Upcoming Workout & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) |
5:30 AM – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Ultra
TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip
WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Draper
5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor |
6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)
THURSDAY:
5:30 AM – 6:15 AM | Running with Pain Stations | Katy Trail AO (La Madeline) | Q: AAARRRGGGHHH
5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: Coach K
FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Special Sauce
5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor | Q: F150
11:30 AM | Q Source | Check Twitter (@f3_dallas)
SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) |
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
EC Sunday – Rucking with Shorties
Pax:
Shifty McCoy
QIC:
Rump Roast
Weather:
34 at launch and a beautiful day to be outside!
AO:
Flag Pole Hill
Welcome/Disclaimer:
Given
Intro/ Warm-o-Rama:
SSH x20 (DC,IC)
IST x20 (DC, IC)
Cotton Pickers x10 (DC, IC)
Little Baby Arm Circles x15 FWD (DC, IC)
Little Baby Arm Circles x15 BKWD (DC, IC)
Suicide from Handicap to end of parking lot (Roughly half the parking lot)
Butt Kickers down and Lunge Walk back
Tha Thang:
Ruck on (Shifty found a stick to carry along the way, “just in case, Dad”.
We Rucked and Ruck Shuffled down the hill and took the route that I know from most Monday mornings when I have come out. With the warm-o-rama we went for close to an hour. It was a solid Q!
Announcements:
None
Circle of Trust:
YHC prayed us out.
Moleskin:
So today’s EC was a last minute, half baked idea I came up with yesterday and I posted it at around 2200 so it was no surprise that only YHC and Shifty McCoy were in attendace and we were early. We warmed up at the launch untill after 0700 and then took off on our ruck. At every opportunitty to take the short route, Shifty chose the long way to get in a full loop. We moseyed/ruck shuffled for some of the way and talked about what Mom and sis were probably doing or NOT back at home.
No personal bests were shattered but, I broke a sweat, it was great to get out there and spend some time with the Shorty. Bonus it was a beautiful morning even if it was a little chilly. I would like to do this again with a little more notice and better execution. #F3Shorties #statpadsunday
So today’s EC was a last minute, half baked idea I came up with yesterday and I posted it at around 2200 so it was no surprise that only YHC and Shifty McCoy were in attendace and we were early. We warmed up at the launch untill after 0700 and then took off on our ruck. At every opportunitty to take the short route, Shifty chose the long way to get in a full loop. We moseyed/ruck shuffled for some of the way and talked about what Mom and sis were probably doing or NOT back at home.
No personal bests were shattered but, I broke a sweat, it was great to get out there and spend some time with the Shorty. Bonus it was a beautiful morning even if it was a little chilly. I would like to do this again with a little more notice and better execution. #F3Shorties #statpadsunday