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Good Morning Highland Park!

COUNT-OFF & NAME-O-RAMA:
PAX & QIC: Rump Roast & Sally

AO: Caruth
F3 DISCLAIMER & WELCOME: Oops

WARM-O-RAMA:
Ruck ~27 minutes

THA THANG:
Mosey to the port-a-potties for a bilateral pit-stop

Mosey westward 1 block of the park

Jacob’s Ladder with merkins and rugby sit-ups, 1 to 10 and 10 to 1. Run the half-block in between.

Saunter back to parking lot.

MARY:
Done intra workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Great time on another #SPS with Rump and Sally.

Titled “Good Morning HP” because between the RumpTruck and the SallyMobile, there was enough aggressive-sounding beats to instill slight discomfort into the local HP residents. Hopefully we didn’t wake up too many…

Initial plan for this Q was to do a lot more Mary (a la #sixpacksunday), but it was not in the cards today. Still got in a great sweat. Both Rump and YHC said we felt bad after the workout but better than we might have given the 2nd F yesterday evening.

ANNOUNCEMENTS:
1. 2nd F was great. T-claps to PowPow (and M Sandee) for organizing, holding down the fort at The Rustic, and for providing the secondary AO.
2. Come out this week, should be great weather.
3. Panzerschwein in 12 days. If you aren’t planning on doing the whole thing, we could still really use your help. AA will be participating from ~0500-0800, and joining him and bringing energy and leadership to the rest of the PAX after our first 5 hours will be immensely helpful.

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Amazing Race – without competition

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Ina, Teasip, Sweet Baby, Rump Roast, Island Time, Draper, Siesta, Plus One, Sex Panther
QIC: Alright Alright

AO: Sorority Row
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Lots of Moseying

THA THANG:
Coach K’s Amazing Race as a Group

Mosey to Bush Library, 20 Box Jumps

Mosey to The Nest and The Bridge, Run a Lap over The Bridge and back

Mosey to La Madeleine, Wheel of Merkins on stairs, all done as Double Count to give PAX a break from running, 10 Irkins, 10 Right Arm Up, 5 Derkins (much appreciated by all), 10 Left Arm up

Mosey to the Track, Bear Crawl 100 meters

Mosey/Bataan Death March to the Quad, Jacob’s Ladder on the stairs, Gorilla Squats 6:1 and Carolina Dry Docks 1:6

Mosey back to Burleson Park, Pull Ups 4 rounds of 5 for each PAX

MARY:
Peter Parkers

Dancing Chilcutts

Flutter Kicks

LBCs x10

Rosalita x15

Penguin Crunch AMRAP

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Praying that we would be comfortable being vulnerable with each other and leaning on each other in times of need.

MOLESKIN:

Lots of running for the PAX today. Estimates are between 4.5 and 5.3 miles depending on how far people had to go to pick up the 6.

The Over/Under for Rump points was set at 4.  YHC told Teasip that YHC believed it would be closer to 4 per mile, so closer to 18.  It was WAY OVER 4.  Not sure if it got to 18.

Teasip noted that the only person that he didn’t hear complaining at all during the workout was Sally. 

Sweet Baby showed off some speed during the Bataan Death March.  Unfortunately, he miscalculated the distance.  Regardless, he has come a long way and is a force to be reckoned with.  #tclaps brother.

Rump Roast might have hated this workout, but he crushed it.  He’s quite the runner at this point.

Sex Panther and Island Time were in the same boat.  The progress of this crew over the past 6 months is incredibly impressive.

#Tclaps to Plus One for constantly checkin on the 6 and making sure no one got lost today.  Important task today as the group got spread out at points.

Hopefully, Ina appreciated how much these miles would help him for his Spartan next week.

Draper, Sally and YHC all commented on our arms and chests being dead, and in some cases “nipples numb,” after all the merkins yesterday and today.

This #beatdown seemed to be right in Siesta’s wheelhouse.  YHC doesn’t think he broke a sweat.

#Tclaps to Coach K for designing this mini-CSAUP.  Always a lot of fun.  Particularly enjoyable with the whole group.  Lots of Second F as we covered 5 miles.

ANNOUNCEMENTS:
1. Panzerschwein – meet at Burleson Park at 2330 (11:30 PM) on 11/1 for 8 hours of rucking fun; if you’d like to participate in a 3 hour version, let YHC know
2. Second F going on right now at The Rustic

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Pass the Baton on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Aaarrrggghhh, Ina, Olive Oil
QIC: AlrightAlright

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given 

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to Katy Trail – Aaarrrggghhh was asked to choose between Garage, Bridge, Trail

Upon arrival at the Trail, AlrightAlright passed the Q baton to me (Ina) – Surprise!

1/4 mile – Merkins x 5 IC – Overhead claps x 10 IC

1/4 mile – Squats x 5 IC – Burpees x 10 OYO

1/4 mile – Side Lunge x 10 jog to benches.  Irkins x 10 IC – Derkins x 10 IC – Dips x 10 IC

1/4 mile – Burpees x 10 OYO

1/2 mile back – Native American Run (A quick pace made it tough for YHC) – 10 Burpees x 10 OYO

1/4 mile – Lunges x 10 IC – Angels in Outfield x 10 IC

1/4 mile to finish

Mosey back.  Bear crawl sidewalk

 

MARY:
Freddy Mercury x 20 IC

LBC x 15 IC

Flutter kicks x 12 IC with a 6 inch hold at end

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
I didn’t hear much mumble chatter as I was at the back of the pack on the trail.  It was a good morning, cool weather, got about 3.1 miles overall.  

ANNOUNCEMENTS:
1. Event on November 1st

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Wheel of Pain The Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH 20
Windmill 20
Arm circles 10 each way
Annie 20

THA THANG:
Mosey to the front parking lot of HS

Catch me if you can 10 Merkins

Mosey to B Field for a little Wheel of Death
PAX throws football and everyone sprints to where it lands.

PAX who threw takes a spin on the Wheel of Death for the exercise then on the number generator for reps.

RINSE AND REPEAT

Squats 20
Carolina 25
Merkins 21
Uptown 20
Ssh 7 ic
Rugby 13
Mountain climber 2 IC
Diamond merkins 19
Squats 1
Freddy 24
Plank jack merkin 12
Mountain 15
Arm circles 11
Flutter 13
Don’t cross 11
Parker Peter 9
Plank jacks 16

Mosey to steps in front of the school. 3 trips up and down.

MARY:
LBC 20
Sky pickle 20

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Sally’s 1-Year F3nniversary Q

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, PowPow, Aaarrrggghhh, Teasip, F150, Abercrombie
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

Pick up your coupon, Indian run to the NW corner of the park

12 burpees OYO

Pick up your coupon, continue Indian run to the base of the bridge

THA THANG:
Sprint/fast mosey to the staircase
15 merkins IC
Fast mosey down
14 squat thrusters with coupon IC
Fast mosey up to the staircase
13 merkins IC
etc
down to 4 squat thrusters

3-Man Pick ‘Em:
Split into groups of 3 (b/c of numbers had one group of 4)
Every man has to get up to the staircase. 2 must be partner carrying at all times, 1 must be bear crawling. PAX can switch off / divide the work however they like.

Big flutter / scissor x 12 IC

Run back down

Indian run with coupon back to NW corner of park

10 burpees OYO

Indian run with coupon back to pavillion

MARY:
Done intraworkout

CIRCLE OF TRUST/BOM:
Done. Gave thanks to all of the men who showed up this morning and to all of the other men of F3 Dallas, as you all have helped shape me into a HIM from a Sad Clown in 1 year. I am a better leader, way more physically fit, and am now pursuing the right opportunities to impact myself and the community, and a ton of credit for all of these transformations goes to the other men of F3 Dallas. I am lucky to have you all in my life.

Ended with a charge to the PAX to be a Sua Sponte (Latin for “on your own accord“) leader by pursuing the things they are good at and like to do which benefit others. We can all use your leadership.

MOLESKIN:
Good times, go Hoos.

F150 probably recognized the workout. Felt punishing. Running with coupons is very difficult.

Claw (Wild Basin) ceremony after the beatdown.

ANNOUNCEMENTS:
1. All the normal stuff. QSource Wednesday/Friday
2. 2nd F Saturday at casa de Ultra. Check band.
3. Panzerschwein in 2.5 weeks.

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Coupon Suicides

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Big Mac (Wily Loman from Birmingham I think?), Draper, Oatmeal, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x12, Vegetable Pickers x12

THA THANG:
The next installment of the Tennis Court suicides, this time with Coupons. Run a suicide with increasing or decreasing reps to/from 1 to 10 (or 10 to 1) of the below exercise each time you come back to the start.

Curls with Coupon (increasing reps)

Goblet Squats (decreasing reps)

OH Press (increasing reps)

Lunges (decreasing reps)

LBC (increasing reps)

Man Makers (increasing reps)

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, as most of the PAX was sucking wind during the running. A few PAX thought I would be handing off the Q for one of the Omaha Q’s, but YHC wanted to do his Suicide Q. The Lunges and Man Makers were quite the crowd pleasers and Draper said they would’ve gotten a 2 on the Rump F Bomb Difficulty Scale. Overall, a good workout with some cardio and strength exercises.

ANNOUNCEMENTS:
1. CSAUP Nov 1, make sure you RSVP on Band

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Solid Ruck Splits

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Sweet Baby, Ultra, Maverick
QIC: Icebox

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
Finished the loop and threw in 60 merkins

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
I’m not going to split shame the PAX like other Q’s (AlrightAlright) but we finished the loop in time and threw in 60 merkins during the ruck for good measure

Conversation topics included the F3 golf outing (t claps to Special Sauce and Teasip!), baby stuff, work stuff, and ruck stuff

Have a good week everyone!

ANNOUNCEMENTS:

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Cold and Wind but The Harbor was smooth

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Backdraft (FNG)
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x21; IST IC x20; Good Mornings IC x20

 

THA THANG:

Mosey to west side parking lot of the football stadium

 

Each PAX did the exercise in the round individually while one PAX ran a lap around the parking lot.

 

Rd. 1 (100 of each exercise)

Hand Release Merkins

Overhead Claps

Mountain Climber (two count = 1)

E2K (50 each side)

 

Rd. 2 (50 of each exercise)

Carolina Drydocks

Forward Lunge (two count = 1)

Squats

Dips

 

Mosey back to the flag

 

MARY:

Flutter kicks IC x10

Freddie Mercury IC x10

Boxcutters IC x10

JLo IC x10

 

CIRCLE OF TRUST/BOM:

We were created to do life with others and not do it on our own. Who are you in community with? Who is discipling you? How are you encouraging others?

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The Mustang Q4 Benchmark

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

PAX: Aaarrrggghhh, Abercrombie, Ina, Oatmeal, Olive Oyl, Sally, Sweet Baby

QIC: Alright Alright

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Results:

Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)

Q1 & Q2 & Q3: 444

Ina – 359 reps (.5 rounds of 17) 

Q1 & Q2: 410   Q3: 376

Aaarrrggghhh – 359 reps

Q3: 359

Sally – 393 reps (1.5 rounds of 17)

Q2 & Q3: 342

Olive Oil – 410 reps (2 rounds of 17)

Oatmeal – 359 reps 

Q3: DNF

Abercrombie – 306 reps (2 rounds of 18)

Sweet Baby – 288 reps (1.5 rounds of 18

 

 

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Crawling around the Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, PowPow, Hotty Toddy, Stingray, Belding, Antman
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Orphan Annie’s x 10 IC

IST x 15 IC

THA THANG:
Mosey to parking lot in front of rec center to commence.

Bear crawl across parking lot stopping at every other line for Groiners x2, x4, x6…x18

Bear crawl back stopping at every third line to do merkins x2, x4, x6…x12

PAX partnered up to wheel barrow back across parking lot switching at the half way point.  Penalty of 10 burpees for each stop.  No penalties were required.  YHC noted this for the future.

PAX repeated back across parking lot.

PAX moseyed to playground equipment to begin a Dora of the following with a short run around the splash pad and back:

100x Pullups

200x Peter Parkers

300x Sky Pickles

With the two minutes remaining YHC attempted a Pinocchio MARY where PAX pass around a sandbag while doing flutter kicks.  PAX made it around one revolution before time was called.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
There was much gnashing of teeth when the bear crawl groiners commenced.  I was sad that there was no @Rump Roast there to give me a rating on his FU scale, but YHC was quickly overjoyed when PowPow, being the HIM that he is, graciously took the baton and gave me a loud FU in dedication to Rump.  Otherwise, mumblechatter stayed to a minimum. 

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

  1. Q Source