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The Giving Season

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Island Time, Oatmeal, Sex Panther
QIC: PowPow

AO: Glencoe Park – Friday, December 6, 2019

F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:
SSH x 15

Q selects one of the PAX, and asks them to recite one of the five core principles. – If the PAX provides the correct answer, he “wins” 12 burpees which he must give away to his brothers. Because as we all know, it is better to give than to receive. If the PAX does not provide the correct answer, he cannot give the burpees away, he has to keep them.

IST x 15

Repeato quiz on one of the five core principles (different PAX) – 11 burpees to give away

Windmills x 10

Repeato quiz on core principles – 10 burpees to give away

THA THANG:
Indian run to bridge then partner up.

Partner carry to far side of bridge and back. Stopping for burpees (20 per team per stop) at four stations: (1) top of bridge, (2) far side, (3) top on the way back and (40 back at the start/finish. So each team performs 80 burpees total.

[Quiz – “There are two elements to F3’s mission. The first is WHAT we do, the second is WHY we do it. What is the first element of the mission, the WHAT we do in F3?]  9 burpees to give away / PAX hold plank

As a group – Sprint to top – Ski Abs OYO x 10 – Sprint to far side – Repeato Exercise – Sprint back to top – Repeato Exercise – Sprint back to start – Repeato Exercise

[Quiz – Recite one of the 5 core principles that hasn’t been done yet] – 8 burpees to give away / PAX hold plank

Partner up again – Run to far side and back. Stopping for merkins (30 per team per stop) at the four stations.

[Quiz – “What is the second element of F3’s mission? The WHY.]  7 burpees to give away / PAX hold plank

Mosey back to Glencoe Park

[Quiz – What is the last of the core principles that hasn’t been said yet?] – 6 burpees to give away / PAX hold plank

MARY: Ran out of time

CIRCLE OF TRUST/BOM:
YHC explained the inspiration for the workout was that it is “Giving Season” and the phrase “It is better to give than to receive”. Tried to emphasize how important it is to #giveitaway regarding F3 and all other aspects of life.

MOLESKIN:
Oatmeal and YHC consumed a number of drinks together the night before the workout at a function for a school charitable organization (our M’s are both board members). YHC was feeling pretty good in the minutes before the workout started (this was not to last), but this must be chalked up to the energizing effect of leading a workout. Was happy to see Oatmeal pull up since he certainly had a decent reason to fartsack.

At first it was looking to be a four man, Big 4 vs Big 4 workout, with Coach K and YHC repping OI’ Uncle Ernie (EY) and Oatmeal and Island Time showing up for everyone’s favorite four-letter firm (KPMG). However, Sex Panther showed up just in time to “ruin” this (barely) exciting prospect.

PAX giving incorrect quiz answers will not be named here, but YHC hopes each PAX learned something about the core principles and mission of F3. Being able to recite them is the start, but continually working to understand their meaning is critical.  When burpees were being given out by a PAX who provided the correct answer, right away they were divided among the other PAX and completing the burpees became a communal, team effort.  Very fitting for this workout.

A guy on a scooter going past on the bridge tried to talk us into a free workout at nearby 9 Round kickboxing gym. Kind of a “Rolling reverse-EH”, but he had no takers among our PAX and SP yelled back that he should instead join us.

This backblast has gone on too long, thanks for reading if you made it this far.

ANNOUNCEMENTS:

  1. Martin Family Jingle and Mingle on Saturday, December 14
  2. Dallas Marathon Relay on Sunday, December 15
  3. F3 Holiday Party on Sunday December 15 at 2pm– RSVP now and send your $25 per person to Sweet Baby by Venmo!
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F3 Dallas Preblast December 8, 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 | Katy Trail AO (La Madeline) | Q: Alright Alright

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 of the Year Icebox vs Oatmeal

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Q of the Year Coach K vs Sex Panther

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

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: TBD

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

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Q of the Year Alright Alright vs Sally

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

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Q of the Year Teasip vs Pepper

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 1, 2019F3 Dallas Preblast December 1, 2019

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Bears on the Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright (sort of), Coach K, Draper, F150, Green Peace (Wily Loman from Ohio), Ina, Sally, Special Sauce 
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x12

Vegetable Picker x12

THA THANG:
Mosey over to the Katy Trail, starting with 10 merkins, then some quarter mile intervals:

Quarter mile, OH claps x 15, OH Press x 20

Quarter mile, Rugby situps x 15, Mountain climbers x 15

Quarter mile, Step ups x 12, Dips x12

Quarter mile, 10 burpees, then start the journey back

Quarter mile, no exercises as we then partnered up for the next quarter mile. Partner 1 starts bear crawling, while Partner 2 runs to the next quarter mile mark and back to Partner 1. Flap jack and keep going until finished bear crawling a full quarter mile. 

Indian Run the last half mile as we were short on time, then mosey back to the start.

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC quickly prayed us out since we were a couple minutes late

MOLESKIN:
Not a lot of mumblechatter until the bear crawls, when there was quite a bit. Alright Alright had a blowout and had to head back to La Madeline after the first half mile, but apparently workout out solo while waiting for us to return. He even mentioned that he partook in some bear crawling as well. Some complaints, but several of the PAX enjoyed the change of pace of not just running quarters, but incorporating the bear crawls (at least YHC chooses to believe that was case).

ANNOUNCEMENTS:
1. Jingle & Mingle next Saturday 12/14
2. F3 Holiday Party next Sunday 12/15

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But, This Hurts!

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, F-150, Stingray
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 20

THA THANG:
Begin mosey east.
At PAX request, stop moseying for alligator walk with merkin in between each step. ~1/4 block, then mountain climbers.

Descending curb crawl with derkins and irkins – from 10 down to 1; bear crawl in between. Then mountain climbers.

Mosey south.
Burpee dan ~1/2 block, 1 burpee to 4 lunges

Circle of Mary:
Rugby sit-ups, crab cakes, flutter kicks, and low dollies. All sloooowwww (& low?).

Alligator / Peter Parker walk – ~1/4 block

Run down big hill and back up; get the 6 when you’re done.

Mosey north.
25 gorilla squats OYO

Mosey west.
30 box jumps OYO, then irkins DC x 20

Continue mosey.
Crab walk ~1/3 block

Mosey/jailbreak.
Descending dirty McOcho: start with 8 dips DC, then do 7 box jumps, then 6 dips, etc.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Blustery morning, but not too cold. Tons of mumblechatter at the beginning of the workout, during which YHC was trying to keep PAX actually working out. Perhaps we need to change up the warm-up. YHC thinks this might be why, after moseying less than 1 minute, PAX came to the realization of oh crap we’re working out, and said “Sally you dropped something” – in reference to the 6 who was a whole 15 yards behind.

The Q was unfazed and continued on, but 20 seconds later came “What, are we marathon training?!” So we stopped for the alligator / peter parker walk. Turns out this was not fun either, and PAX began making comments about their Starbucky hands hurting. Next Q I’ll bring pina coladas and we’ll sit in the cars :).

Rest of the workout proceeded pretty well but uneventful. We were pretty much all out of breath.

Mumblechatter included talk about GrowRuck potentially coming to Texas, the supposed dearth of mumblechatter at some workouts nationwide, and other topics YHC was unable to take part in due to counting / planning.

Good time all around, and think we got in a pretty good workout. Lots of legs and lots of chest/shoulders, with a solid ~3 miles of running.

Thank you, PAX, for coming out this morning and allowing me to lead.

ANNOUNCEMENTS:
1. QSource today. Meat Shop at 11:30
2. Happy hour 1700 at Capitol Pub
3. Next weekend is F3 weekend – Martin Jingle & Mingle on the 14th, then marathon relay and holiday party on the 15th

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Lunging, Lunging, and More Lunging

DATE: 12/3/2019

TEMP: 38

WEATHER: pretty good. Not too breezy.

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie, Maverick

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA:

-SSH x25 IC

-Don Quixote x15 IC

-Cotton Picker x15 IC

-Bone the Fish

THE THANG: the Lunge Mile. PAX grabbed coupons and went to the track. PAX are to lunge across the curves of the track, and run down the straight stretches. 4 laps total, with 25 coupon squats after each lap.

MARY:

-LBC x15 IC

-American Hammer x25 IC

-Leg Lift x15 on Q’s count

CIRCLE OF TRUST: Q prayed out.

MOLESKIN: good Mumblechatter about Mammon. 

ANNOUNCEMENTS: F3 DFW holiday party on December 15 at Desperado’s. 1400-1700. Plano is invited. Look on Band for an event reminder, and for information on who to Venmo to pay for your food.

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Could’ve stayed on the Handball Court

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Oatmeal, Unicorn, Icebox

QIC: F150

 

AO: The Harbor
F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x20, IST IC x20, LBAC IC x20, Windmill IC x10

 

THA THANG:

Mosey to the corner across from tennis courts 25 merkins start, halfway, return

 

5x5x5 around playground. 5 laps, 5 pullups, 5 burpees

 

Mosey to Handball Court

Bear Brawls (partner resistant bear crawls) down and back

30 bicycle crunches

 

Duck walk down and back

30 bicycle crunches

 

Bear crawl down and back

30 bicycle crunches

 

Monkey Walk (monkey humper position holding ankles walk) down and back

30 bicycle crunches

 

Frog Jump down and back

30 bicycle crunches

 

Inch worm down and back

30 bicycle crunches

 

DMC

From the baseline Duck walk to each white line,,5 merkins, crawl bear back.

 

Mosey to flag

 

MARY:

Don’t Cross Mary IC x15

Oblique Crunches IC x10

Supermans IC x10

Plank little leg circles IC x20

V Ups IC x10

 

 

CIRCLE OF TRUST/BOM:

Hope

 

MOLESKIN:

 

 

ANNOUNCEMENTS:

  1. Q Source Tonight 6 PM Hillcrest Chick-fil-A & 11:30 Friday at Preston Center.
  2. Icebox Party next Saturday
  3. Relay Marathon December 15
  4. PAX Christmas Party December 15

 

 

Posted on

F3 Dallas Preblast December 1, 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: TBD

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

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

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 | Running with Pain Stations | Katy Trail AO (La Madeline) | Q: Teasip

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: F150

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: 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

Posted on

Burning off the Turkey and Pie

DATE: 11/30/2019

TEMP: 71

WEATHER: Cloudy, windy, and rainy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Open House, and Walmart.

QIC: Walmart.

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x25 IC
-Merkin x15 IC
-Copperhead squat x15 IC
-Overhead claps x25 IC
-Moroccon nightclub x15 IC
-Lap around the park (about 1 mile)
 

THE THANG: Doracides. PAX grouped together.

-150 Kettle Bell Swings.
-250 Merkins.
-350 Coupon Curls.
-450 Squats.
 

MARY:

-Freddie Mercuries x25 IC.
-WWI Situps x15 IC.
-Boxcutters x10 IC.
-Flutterkicks x10 IC.
 
MOLESKIN: when PAX weren’t doing math for the Doracides, Walmart and Mookie were getting to know Open House. Despite the rain, Open House praised the superior weather of the Great State of Texas. PAX also discussed the holidays.
 

CIRCLE OF TRUST: Q prayed out and shared the 5 core principles of F3.

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Pre-Thanksgiving Caruth Beat Down

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Aaarrrggghhh, Sex Panther, PowPow, Ina, Coach K, Angus
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Miyagi’s (Annies) x 15 IC

Deep Squats x 10 IC

THA THANG:
Mosey to soft top to begin a circuit x 5 laps running around the park stopping at the corners for the following:

Pullups x10

Lunges x10 each leg at one end of the parking lot

Groiners x10 at the other end of the parking lot

Upon completion of the five laps, YHC had PAX mosey to the tennis courts and line up on the far end line.  A timer was set for 60 seconds to complete the following:

Rd 1: 1 burpee + long suicide across both courts

Rd 2: 2 burpees + suicide

Rd 3: 3 burpees + suicide

Repeato on the minute until individual PAX failed to make it back to start before timer sounded.  Once out, PAX were instructed to bear crawl across court and back stopping to perform 10 LBC’s between courts and at the end. 

All but one PAX made it 11 rounds before we ran out of time.  The remaining PAX picked up the six by bear crawling the last length of the court and getting in at least 10 LBC’s before YHC instructed PAX to mosey back to parking lot.

PAX finished the last minute or so with Homer/Marge and 10 flutter kicks.

MOLESKIN:
During warm up YHC heard a comment about the speed at which I started the SSH’s so YHC continued to increase the rate to “help the PAX warm up” on this chilly morning!  YHC continued his speedy warm up through the IST’s and reigned it back in for the Miyagi’s and deep squats.

Chatter was kept to a minimum since PAX got separated during the early circuit and while there was a pickup in socializing at the beginning of the burpee minutes, this quickly waned as the reps increased. 

YHC extolled the value of spending quality time with family and friends during the holiday.  It’s the memories we make today that we will value for the rest of our lives, not the chores we try to cross off our checklists.  YHC prayed us out.  

ANNOUNCEMENTS:
1. Adjustment to Thanksgiving schedule

  1. Barkley Marathon on Friday to burn off the extra helping of turkey and pumpkin pie
  2. F3 Christmas Party on 12/15 following the marathon relay. Party starts at 2:00p at Desperado’s on Greenville.
  3. Icebox Family Jingle & Mingle on 12/14 @ 1:00p
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And the thunder rolled… 11/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, AlrightAlright, Rachel, PowPow, Draper, Ant Man, Pepper, Plus One
QIC: Oatmeal

AO: Burleson Park (parking garage)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmills x 15 IC

THA THANG:
Up east staircase and back down.

Line up on handicap row for merkin suicides.  Far to near parking lines with merkins x 10 at the beginning each time for a total of 100 merkins.  Up west staircase and back down.

Ramps of pain:

Up ramp at each turn x10 squats and return to the bottom for LBC’s x20.  Squats increased x10 to a max of 40 and LBC’s increased x20 to a max of 80.  This consumed all but a few minutes at the end.  (Pepper, please add the totals that you calculated to the comments, please.)

YHC proudly ordered PAX out into the driving rain to the benches just to live up to my prebast promise. 

Dips x10 IC

Irkins x10 SC

Clay Makers x10 each leg SC

And to complete the workout: Supermans x 15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

PAX all met at Burleson and then the heavens opened and the rain fell in torrents so we jumped in the cars and headed for the safe confines of the garage, which was closed to outsiders.  We headed back to the park, left the cars and made a jailbreak for the garage as the lightning flashed and the thunder rolled…

Once inside, YHC started a few minutes late because of the Omaha.

Mumblechatter varied as we ran stairs since YHC didn’t specify one or two stairs at a time.  My goal was to get up the stairs so the how that was accomplished was left to the PAX!   The light-heartedness continued with the merkin suicides until about 50 or so in and the midwife noise began taking over any chatter.  There was a bit of surprise when YHC explained the ramp work and the number of reps we would be doing, but I fully understood the pain (or at least thought I did) when we started.  Afterward, the rain routine was met with less groaning than YHC expected and I was a bit disappointed with the response. 

ANNOUNCEMENTS:
1. Q Source