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Keeping Glencoe Fun!

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Cyclops (Willy Loman from the Fort), Aaarrrggghhh, Sex Panther, Icebox, Pow Pow
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 16 IC

Cotton Pickers x 11 IC

Hillbillies x 16 IC

THA THANG:
YHC had PAX bring the coupons for a little fun in the park.  However, YHC started with an Indian Run around the park before grabbing coupons and moseying to the field.  YHC commenced a Four Corners routine that consisted of the following with coupons at each corner:

Squat thrusts x10

Flutters (DC) x10

Overhead Press x10

Squats x10 (although YHC remembered after the workout that his original plan called for coupon swings.  Senior moments are already starting!!)

Traveling between corners, the PAX Cousack walked the length of the field (coupon overhead) and lunge walked across field with coupon. 

With 8 minutes to go in the workout, YHC called the PAX together in the middle of the field to partake in Down/Ups on Coach Icebox’s whistle for three minutes.  PAX then moseyed back to the pavilion to complete Flutterkicks x20 IC holding coupons, Hammer Presses x10 IC and with the few seconds remaining in the workout, Merkins x 20.

As a bonus to the PAX throughout the workout, at the top of every minute PAX completed five merkins the duration of the workout!

CIRCLE OF TRUST/BOM:
YHC commented on the need to improve mental toughness in workouts, which will flow into PAXs’ everyday life.  We welcomed Cyclops from The Fort, which is right outside the Mothership in Charlotte!

MOLESKIN:
YHC requested PAX bring coupons in the preblast, which apparently scared away RumpRoast who commented and then ghosted us this morning!  Speaking of Rump, no F bombs flew that I heard this morning, but I know PAX really “enjoyed” the coupon work and excessive use of the shoulders and legs.  YHC was proud of his whistle purchase, but had to pass it off to Icebox since YHC’s watch is apparently a unitasker.  Merkins on the minute were a hit as I’m sure were the flutters and down/up’s in the wet and cold grass!  A special thanks goes out the Coach @Icebox for wielding the whistle throughout the beat down!

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park.

  1. Get your CSAUP shirt orders in by Friday!! Currently 8 shirts away from fulfilling order.
  2. Q Source tomorrow @ CFA on Hillcrest 1800.
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F3 Dallas Preblast October 27, 2019

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

F3 Dallas Skyline 2 Pre-Order 8/19
 Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Ina

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

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: TBD

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

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

THURSDAY:
5:30 AM – 6:15 AM | Katy Trail AO (La Madeline) | Q: Pepper

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (Park on Southside) | Q: Sweet Baby

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: Stingray

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

11:30 PM | CSAUP Panzerschwein | Ruck and Workouts | Burleson Park AO (Park on Southside)

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 (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

 

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101 Dalmatians

COUNT-OFF & NAME-O-RAMA:
PAX: Thunderlips, Siesta, Pepper, Chairman Mao, Draper, Sex Panther, Sweet Baby, Sally, Rump Roast, Oatmeal
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

The PAX showed up for the Fitness Test, but were sorely disappointed to find the field closed.  In order to keep the benchmark pure YHC exercised Q rights to Omaha.  Since this was also the day of the inaugural F3 Dallas F3 Dads workouts YHC decided that we should have a Disney themed workout… 101 Dalmatians just made sense.

WARM-O-RAMA:

SSH x101

Mosey to bottom level of parking garage

THA THANG:
21 burpees, run to the top of the garage, 20 burpees, run to the bottom of the garage, 20 burpees, run to the top of the garage 20 burpees, run to the bottom of the garage, 20 burpees.  101 burpees total.

Grab a bench… A bench.

11 irkins, 10 derkins, 10 irkins, 10 derkins, repeato until 51 irkins and 50 derkins have been completed. That adds up to 101.

Mosey to Quad

Jacob’s Ladder running to fountain and back. Flutter kicks on both sides adding up to 11. Skip the last 9 flutter kicks on the final round of 10.  Keeps us at 101 flutter kicks.

Mosey to Soft Top

Pull Ups and Burpees

Ab stuff

CIRCLE OF TRUST/BOM:
This was a huge day in the history of F3 Dallas as we followed up this workout with the inaugural F3 Dads workout.  Then we had Thunderlips, Sally, Sex Panther, Abercrombie, Icebox and YHC post for a Third F event to help folks recover from the tornado.  You men made this happen.  Thank you.

ANNOUNCEMENTS:
1. F3 Christmas Party on afternoon of 12/15
2. Martin Family Jingle and Mingle on afternoon of 12/14

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Cold and Dreary Harbor Morning

COUNT-OFF & NAME-O-RAMA:
PAX: Mulligan, Pepper, Alright Alright, Plus One, Sally, Stingray, F150
QIC: SweetBaby

AO: The Harbor (Lake Highlands North Park)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20
ISTx21
Cotton pickers x 15

THA THANG:

Run a lap around AO with stations.

1st stop – 10 x 4 x 4’s (4 Merkins, 4 Mtn Climbers) – enough of those
2nd stop – 10 Merkins, 20 Squats
3rd stop – 10 Merkins, 20 Squats, 30 OHP
4th stop – 10 Merkins, 20 Squats, 30 OHP, 40 LBCs

Lazy DORA 1,2,3:

100:
Partner 1: 10 Merkins
Partner 2: Hold Plank until P1 finishes (Rinse and repeat, 5 rounds each)

200:
P1 – LBC (5 rounds of 20 each)
P2 – Flutterkicks AMRAP

300:
P1 – Squats (6 rounds of 25 each)
P2 – American Hammers AMRAP

**(Backwards run through above around AO if time allows)**

Time did not allow – Omaha’d to Mary PAX choice

MARY:
High flutters dc x10 (Sally)
Penguin crunch x15 (PlusOne)
Rosalita x20 (Alright Alright)
COP Mahktar N’ Diayes x50 (Pepper)
Merkins x20 (Mulligan)
Don’t cross dolly x 20 (F150)

**Time**

CIRCLE OF TRUST/BOM: YHC prayed us out

MOLESKIN:
It was cold. It was misting/drizzling. It was windy. It was a morning full of suck. YHC wanted to get the group moving right away and with the wind, staying mobile helped. Even though the Lazy Dora didn’t require covering any distance, staying close to the ground seemed to help. Thankful for the opportunity to lead.

ANNOUNCEMENTS:
1. CSAUP one week from today. Order your shirts and RSVP!
2. Q Source today at 11:30 at Burning Rice

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Cold and Rainy at Germany

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sex Panther
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, ISTx12

THA THANG:
Run a lap, then run 100 m, Bear Crawl 100m, Burpee Broad Jump 100 m, Lunge 100m.

Jacob’s Ladder (Squats and Merkins) with running 100 m in between exercises

Dirty McDeuce – Step Ups, Irkins, Box Jumps, Derkins with running across the field after the first set, then 100 m the next two sets

MARY:
Penguin Crunch x21, Freddie Mercury x16, Rosalita x16, Superman x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC wasn’t sure how big the crowd would be with the foreboding forecast, but Sex Panther and Oatmeal braved the elements to get better today. YHC Omaha’d from doing stuff on the grass since the crowd was small. I did oblige Oatmeal’s request for some Supermans so our fronts and backs would be equally wet. 

ANNOUNCEMENTS:
1. CSAUP one week from today. Order your shirts and RSVP!
2. Q Source today at 11:30 at Burning Rice

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Runnin’ on Empty 10/24/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Ina, Olive Oyl, PowPow, Chairman Mao, Sex Panther
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to track and partner up.

P1: runs clockwise to meet P2

P2: runs counterclockwise to meet P1

Upon meeting PAX perform burpees x5, x7, x9, x10, x10…until time

Repeato back around track where upon meeting partner PAX perform merkins x5, x7, x9, x11, x13…until time

At 6:05 YHC had PAX pick up six and mosey back to La Mad parking lot where we performed flutter kicks along with some marge/homer until time.

YHC, Alright & Ina got through 81 burpees and through the round of 117 merkins.   YMMV.  Feel free to post your results.

CIRCLE OF TRUST/BOM:
YHC prayed us out and conveniently forgot to tell PAX the purpose of the workout was intentionally to challenge mental toughness. Very little ingenuity went into the workout, but it was physically tough and required each PAX to dig deep to complete the workout.

MOLESKIN:
A bit of mumblechatter before commencing the workout.  Something about having to run counterclockwise around the track so YHC accommodated half the PAX by allowing them to run clockwise.  YHC joined Alright and Ina as a group since we had an odd number of PAX this morning.  I believe I received a hearty Rump “FU” from Alright for this workout, which I will chalk up to a new record!  I’ll let the PAX decide what the FU exchange rate is between Rump and Alright.

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park @ 1130.

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Caruth Park with SP

COUNT-OFF AND NAME-O-RAMA

Date: October 23, 2019 at 5:45 AM

AO: Caruth Park

Q: Sex Panther

PAX: Ina; Oatmeal; Sally; Spread; Alright Alright; Icebox; Abercrombie; Splash; Aaarrrggghhh; Valveeta (FNG from Mother Russia)

WARM-O-RAMA

SSH x20; IST x15; Hillbilly’s x10; mosey around the block to the tennis court

THA-THANG

Suicide Sprints (short-to-long)

Bearway to Heaven

Indian run around the block with pain stations at three of the four corners (20 prisoner squats at corner 1; 20 merkins at corner 2; 20 prisoner squats at corner 3)

Suicide Sprints (long-to-short)

Partner Wheel Barrows (one length of court each)

Partner Carry’s (one length of court each)

Mosey to the soft top

MARY

LBC x20 IC; Penguin Crunches x20 IC; Flutter Kicks x20 IC (Alright Alright’s choice); Nolan Ryan’s x10 each side IC; Rosalita x20 IC (Sally’s choice); Crab Cakes x10 IC

CIRCLE OF TRUST – BALL OF MAN

Ed is Abercrombie’s cousin’s husband who just moved to Dallas from Boston.  He is originally from Russia and shared a story of how he inadvertently made cheese from yogurt.  PAX appropriately named him Valveeta.  YHC prayed PAX out.

MOLESKIN

Today was a day of firsts for YHC (1) finally completed the Bearway to Heaven in the allotted time and (2) fully participated in the partner carry (T-Claps to Aaarrrggghhh who stepped-up and actually carried me instead of making me lunge-step!).  Alright Alright fully embraced the PAX Choice Mary with the extra long count flutter kicks.  T-Claps to Abercrombie for EH’ing his cousin Ed.

ANNOUNCEMENTS

  1. Tornado clean-up Saturday
  2. F3 Kids Saturday at 0800
  3. CSAUP 11/01/19 2359 hours at Flag Pole Hill (meet at Burleson Park at 2330 hours)
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Cold Dora but not Miserable

COUNT-OFF & NAME-O-RAMA

PAX: Pitbull (FNG), Mulligan, Unicorn, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/)Does anyone have any questions or objections?

WARM-O-RAMA:

SSH IC x21; IST IC x20; Good Mornings IC x20, Annies IC x20, LB Arm Circles IC x20

One lap around the park

 

THA THANG:

Mosey to parking lot in front of the school

Catch me if you can, Diamond merkins and lunge walk.

Dora the explorer

50             Merkins

100           Squats

200           LBCs

300           Lunges

Using the thick rubber concrete expansion joints, jog to each one and do 10 reps of the following exercise. 5 expansion joints total.

Rugby Situps

Carolina Dry Docks

Mosey back to the flag

 

MARY:

Don’t Cross Mary IC x15

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F3 Dallas Preblast October 20, 2019

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

F3 Dallas Skyline 2 Pre-Order 8/19
 Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Thunderlips

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: Icebox

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

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 | The Mustang Fitness Test | Katy Trail AO (La Madeline) | Q: Oatmeal

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (Park on Southside) | Q: Sweet Baby

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

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

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 (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

 

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Benchmark Week: The Murph

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Icebox, Island Time, Oatmeal, Plus One, Pow Pow, Sally 
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10, IST x10, Vegetable Picker x10

THA THANG:
The Murph

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter, as the PAX was busy doing the Murph throughout. A little chilly, which I think led to some PRs and overall good times.

ANNOUNCEMENTS:
1. CSAUP Nov 1. RSVP on Band