Posted on

Bye Bye 2019

DATE: 12/31/2019

TEMP: 31.

WEATHER: Clear skies.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie, Maverick, and Boomer.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x50 IC

-IW x15 IC

-Overhead Claps x20 IC

-Forward Arm Circles x20 IC

-Backward Arm Circles x19 IC

 

THE THANG:

Mosey to the tennis courts for Four Corners. Each corner of one tennis court is a Pain Station. PAX alternate between Merkins and Carolina Dry Docks at each station. PAX start with 2 reps of Merkins, then 4 of Carolina Dry Docks, then 6 of Merkins, etc. Bear Crawl between each station. Once PAX get to 20 reps, they do 20 reps again, then start counting back down. 220 reps total.

Alternating Shoulder Touches x20 IC.

Overhead Claps x50 IC.

 

MARY:

-LBC x20 IC

-Leg Lifts x20 IC

-Flutter Kicks (double count) x20 IC

 

CIRCLE OF TRUST: prayer requests shared.

MOLESKIN: PAX speculated that loud grunting would help them get through Four Corners. Maverick worried that his flying ability would be impaired due to his arms being noodly from the exercise. PAX shared about how Christmas went at their households.

ANNOUNCEMENTS: Relaunch on January 25. Will continue working in the new AO, Fowler Middle School, at some Saturday workouts.

Posted on

If I Can’t Run Neither Can You

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Ina, Oatmeal, Pepper, Plus One, Rump Roast, Sex Panther, Teasip
QIC: Alright Alright

AO: Glencoe Fo Sho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Overhead Claps x77 (Do it for Luka)

Curls x11

Cusack to Tennis Courts

Burpees x22

Imperial Storm Troopers x55

THA THANG:
Bearway to Heaven

Jacob’s Ladder with Man Makers and Monkey Humpers with Crab Walks in between

Merkins x44

Lunges x33

Squats x66

6 Minutes of Mary – heavy flutter kicks

CIRCLE OF TRUST/BOM:
YHC prayed us out.

#Tclaps to Pepper for bringing the speaker and to Ina for posting on a Tuesday to close out the year with his F3 brothers.

Posted on

BOMBing the Katy Trail – 12/26/19

COUNT-OFF & NAME-O-RAMA:
PAX: Ina
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
YHC and Ina headed for the Katy Trail where we completed the following:

¼ mile

Burpees x5

¼ mile

Overhead claps x10 IC

¼ mile

Merkins x 15 SC

¼ mile

Big-boy situps x20 IC

¼ mile

Squats x25 SC

Reverse it back up the trail starting with another round of squats following a ten count.

Time allowed a few Mary exercises upon return to the parking lot: side-plank leg lifts (an homage to Sauce’s previous Saturday’s workout), Homer/Marge and a round of LBC’s to finish things out for the morning.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
A bit of mumble chatter to begin the workout and surprise that there were only two of us.  Ina and I caught up on our families’ Christmas celebrations on the mosey over to the trail.  After that the chatter died down as we got into the workout.  YHC was somewhat surprised with how deserted the trail was but Ina was quick to point out that it was the day after Christmas, which means most of Uptown was fartsacking it after hitting the eggnog too hard!

Posted on

Mutt Ruck Monday w/ Rump & Co.

Pax:
Coach K

QIC:
Rump Roast

Weather:
Around 50

AO:
Flag Pole Hill Park

Welcome/Disclaimer:
Given

Warm -O- Rama:
20x IST (DC/IC)
20x SSH (DC/IC)
20x Lil Baby Arm Circles FWD (DC/IC)
20x Lil Baby Arm Circles BKWRD (DC/IC)
20x Overhead Claps (DC/IC) – It was about here when Drapper decided to cut out
20x Seal Claps (DC/IC)
20x Morrocan Nightclubs (DC/IC) – It was about here Sex Panter decided he was running TOO!

Pick up Ruck
Ruck Curl x20 (OYO, SC)
Ruck Man Makers x20 (OYO, SC)
Ruck Shoulder Shrugs x20 (OYO, SC)
Ruck Bear Hug Squats x20 (OYO, SC)
 
Rucks On, Ruck to the bottom of the hill
 
Prisoner Get-Ups x10 (OYO, SC)
Ruck-On Burpee’s x10 (OYO, SC)
Ruck-On Mountain Climbers x20 (OYO, DC)
 
Tha-Thang:
Rucks off – Run – Exercise WITH Ruck:
Run Bridge and back x5 Big Boi Situp’s w/ruck on chest (OYO, SC)
Run Bridge and back x10 Deep Squats w/ruck overhead (OYO, SC)
Run Bridge and back x15 Lunges w/ruck (OYO, DC)
Run Bridge and back x20 Burpee press w/ruck (OYO, SC)
 
Ruck back on, ruck shuffle back to the top of the hill.
 
Announcements:
None
 
Circle of Trust:
YHC prayed us out.
 
Moleskin:
I wanted to bring something to MRM that in my experience hadn’t been done.  More of a beat down than a ruck really, but using the rucks to solidify the kick-assery of this beatdown. Honestly, it was Icebox’s “elf on a shelf” that gave me the idea of doing more with the ruck on. Anyway, YHC stayed up hella late jacked up on Starbucks putting together a “war” playlist (again, a nod to my man DJ Icebox) to get us in the zone. I get there on time first to realize my speaker has 10%, Coach K is the only other one wearing a ruck… 
 
By the time we lost Drapper and SP, and FOR SURE when we got to those man makers we knew this wasn’t a joke. Rucking down the hill The speaker played out before the 1st song came to an end. Coach K and I got to catch up some and talk about not talking.  Keeping it 100, Coach K, donned his ruck entire Tha-Thing. By the end, the man makers from the top of the hill had me feeling my age and I had to Omaha to Burpee’s on the last round. We made it to the top of the hill to SP waiting for us, we were jut a minute early and by the time we took off our rucks it was 0615. Need to tweak it some, but I would say it was a pretty solid workout! 
 
#acceleration #taketheredpill #sharedpainbuildstrust

 

Posted on

Elf on a Shelf

AlrightAlright Sally Ina Draper Rump Roast Hostage (Willy Loman from Houston) Thunderlips Flinstone (FNG) joined YHC for a rainy beatdown at the Burleson Park garage

Disclaimer: given twice as Flinstone showed up after I gave it the first time and wanted to make it clear to the FNG that I’m neither a professional nor liable

The thang:

AlrightAlright doesn’t know how to take it easy so I made up a workout that would keep him from running, Rump Roast was a good sport and volunteered to take the day off from running so that he and AA could be our elves on the shelves.

AA and Rump started on the first and top floor of the parking deck respectively, both wearing ruck vests and holding onto an exercise dice. The PAX ran up and down the garage ramps to AA and Rump to have them roll the die and have all PAX complete. Exercises included planks, one arm planks, jump lunges, jump squats, burpees, and Ina’s favorite, the wall sit. Eventually AA and Rump ended up getting on the same level and moved together and when the PAX caught the elves they both rolled dice.

Not explaining it all that well but my watch had me at over 3 miles and 800 calories burned, so it was a half way decent beatdown.

Announcements: Hostage from Houston is organizing a mission trip for F3 Texas men, will be sharing info soon

Posted on

The Second Choice OG Beatdown/ The Grinch

PAX:
Sally, Ice Box, and Alright Alright

QIC:
Rump Roast

Weather:
Nice cool 55*

AO:
Burleson Park

Welcome/Disclaimer Given:
Sort of

Warm -O- Rama:
20x IST (DC/IC)
20x SSH (DC/IC)
20x Lil Baby Arm Circles FWD (DC/IC)
20x Lil Baby Arm Circles BKWRD (DC/IC)
20x Overhead Claps (DC/IC)
20x Seal Claps (DC/IC)
20x Morrocan Nightclubs (DC/IC)
20x Light Bulbs (DC/IC)

Mosey to the parking garage
 
The Thang:
Remaking THE GRINCH, Austin Style
Run up 2 flights of the parking deck
5x Get-ups of the Prisoner variety 
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
Run back down – Burpee’s for your Bro’s  
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
25x Copperhead Squats
Run back down – Burpee’s for your Bro’s  
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
25x Copperhead Squats
30x Hand Release Merkins
Run back down – Burpee’s for your Bro’s 
 
Mosey back to the softtop
 
Introduced Bear Squared, a Bear Crawl exercise an Willie Loman from TN brought to Austin – Into “you call it” Mary to wrap us up! – I called Rosalita’s and Alright Alright counted us out on Sloooooooow Fluuuuuutttteeeerrrrrrr Kicks. It was a pleasure leading this group of fine men.
 
Announcements:
None
 
Circle of Trust:
YHC prayed us out, thanking the good lord for giving us the gumption, and ability to get out of bed to come help each other get better. Time with families, safe travels, and a safe year end celebration. 

 

Moleskin:
So to be upfront, YHC did call out there would be “NO” running… Well, even Rump Roast likes to run some. Actually, it’s the opposite, I hate it and know that I absolutely need it. But, I neglected to recall that Alright Alright was injured. Oops! Even hobbled, walking, and doing bear crawls he was still faster and better than YHC! He also pointed out how nice it was outside this morning and that we were in the parking garage… I needed a hill to run so the garage was the best I could come up with. I got a big “F You” leaving the Austin style arm warm-up. I considered it a win at that point and everything else was “all gravy”!!! YHC never knew that Ice Box’s Kryptonite were bear crawls although it’s apparently well documented.  Also, Ice Box’s brother fartsacked him but, Ice Box gave him the brotherly love handing out a solid “he had to get up with the baby” pas to his bro-ski. Overall I would say it was a decent beatdown! Men, I know I’m always belly aching, joking around, being sarcastic, but I hope each and everyone of you men in F3 Dallas know it’s just me letting you know how much I appreceiate you guys. The opportunity to be a part of something that makes me and ALL of us better husbands, brothers, fathers, and so on… I’m proud to be apart of F3Nation! I miss you guys and look forward to being “home” for the next week or so.  

Thank you,
Rump Roast

Posted on

All I Want For Christmas Are Some Dirty McDeuces

DATE: 12/24/2019

TEMP: 40

WEATHER: no wind, clear.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Walmart.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-Cotton Picker x15 IC

-Overhead Claps x15 IC

-Little Baby Arm Circles Forward x15 IC

-Little Baby Arm Circles Backward x15 IC

-IW x15 IC

-SSH X15 IC

 

 

THE THANG:

Mosey to the playground.

Dirty McDeuces: follow each set with a lap around the playground.

-Pullups x24 OYO, LBC x24 OYO, Squat x24 OYO.

-Carolina Dry Docks x24 OYO, LBC x24 OYO, Squat x24 OYO.

-Irkins x12 IC, LBC x24 IC, Step Ups x12 IC.

-Swerkins x12 IC, LBC x12 IC, Squats x12 IC.

 

Mosey to the tennis courts.

Four Corners: each corner of one tennis court is a Pain Station. Bear Crawl on long stretches between Stations. Lunge on short stretches between Stations. Workout OYO.

-Corner 1: T Merkins x12.

-Corner 2: Frog Jumps x14.

-Corner 3: American Hammer x16 IC.

-Corner 4: Burpees x18.

 

MARY:

-Flutter Kicks x15 IC.

-WWI Situp x15 OC.

-Box Cutters x24 IC.

 

CIRCLE OF TRUST: PAX shared their Christmas plans and excitement for the holidays. Q prayed out.

MOLESKIN: Rabbit shared about his vacation to Iceland to see the Northern Lights, making Q very jealous.

ANNOUNCEMENTS: Be sure to send money to F150 for the website. Vote in the F3 Plano Relaunch in the poll on Band. Send Q an email so that you can get set up with login credentials for the website to post Backblasts.

Posted on

F3 Dallas Preblast December 22, 2019

F3 Dallas Skyline 2 Pre-Order 8/19

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


Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Oatmeal

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

TUESDAY:
7:00 AM – 8:15 AM | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Icebox

WEDNESDAY:
Merry Christmas!

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

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: Draper

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor  | Q: CONVERGENCE with above workout.

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: Coach K

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 Dallas Preblast December 15, 2019

Posted on

Let’s Go Right…No Wait, it’s Left…Which Pond Are We Going to Again?

DATE: 12/16/2019

TEMP: 39

WEATHER: Misty.

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Maverick, and Walmart.

QIC: Walmart.

AO: Oak Point Nature Preserve.

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA: OYO stretching for 1 minute.

THE THANG: 4 mile run through the Oak Point trails. PAX ran a typical Monday Runday route. Q was set on doing a loop around a pond, but couldn’t remember which trail to take at the first fork to get there. As it turns out, Q couldn’t lose, because either direction would have taken PAX to a pond. PAX kept the pace at a an 8:32 mile.

MARY: None.

CIRCLE OF TRUST: PAX shared struggles with family traveling for the upcoming holidays, and hard work conversations that would be happening soon. PAX prayed for these, and for the men who couldn’t be in the Gloom.

MOLESKIN: Lots of Mumblechatter at the start, but it dropped off around 2.5 miles as the Q started sucking wind. PAX talked about the races that DFW PAX had taken part in on Sunday. All agreed that we hoped to see Strangler, Boomer, and Silicon now that they had finished their races.

ANNOUNCEMENTS: F3 Texas is looking at having a Grow Ruck in the fall of 2020. Details are pending, but Q will circulate a sign-up sheet once the date and location are settled so that we can start EH-ing. It’s never too early to try to get FNGs on board.

Posted on

F3 Dallas Preblast December 15, 2019

F3 Dallas Skyline 2 Pre-Order 8/19

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


Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Abercrombie

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

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Q verse Q (Coach K vs Teasip)

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q verse Q (Alright Alright vs Oatmeal)

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

6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)

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

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

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

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: TBD

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