Posted on

Preblast and Information Guide – Panzerschwein CSAUP – 23:59 11/1/2019

On Friday, November 1st, at 23:59 (11:59pm), men from all over Dallas/Fort Worth will participate in a marathon of a mental and physical challenge. The event begins at Flag Pole Hill in Lake Highlands and includes fifteen miles of rucking (carrying 30 pounds), in addition to several physical challenges, over 7 hours through the night. We will conclude with an hour-long bootcamp workout from 0700 to 0800 at Burleson Park by SMU.
 
The event is FREE and open to ALL MEN.
 
The event, nicknamed “Panzerschwein” (German – “armadillo,” or “Armored Pig”), is being led by F3 DFW, a free men’s workout and leadership group, whose mission is “to plant, serve, and grow small workout groups for the reinvigoration of male community leadership.”
 
F3 DFW meets six days a week at several locations around The Metroplex for free, early-morning, boot-camp and running-style workouts. You can find out more information at f3dfw.com, f3nation.com, or reach us on Twitter @F3_Dallas. 
 
Notes:
We jokingly call this event a “CSAUP”, an acronym for “Completely Stupid and Utterly Pointless,” but completing Panzerschwein has many benefits, including adding to each man’s physical and mental toughness.
 
An overview of the route is available here.
 
REQUIRED ITEM LIST:
Rucksack/backpack/weight vest
Weight (20 lbs if you weigh <150 lbs, 30 lbs if you weigh > 150 lbs).
Water (2L+)
Personal Identification
Nalgene (1L) with electrolytes/Gatorade, etc.
Reflective Band/clip on outside of pack
Headlamp
 
RECOMMENDED ITEM LIST:
Other reflective apparel (t-shirt, hat)
Gloves
Dry Bag
Food (bars, gels)
 
OPTIONAL ITEM LIST:
Extra shirt/socks
Windbreaker/pullover
 
 
 
 
 
 
Posted on

F3 Dallas Preblast October 6, 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: Alright Alright

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

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: Special Sauce

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

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: Alright Alright

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (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: 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: 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

 

Posted on

Free Parking at The Harbor

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

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

THA THANG:
Pick up a coupon, run to the stadium/west parking lot.

Football field yardage is painted on the concrete there. Drop your coupon at the South “goal line.”

Ladder Up
Run 100 yards.
15 merkins IC
Run 100 yards back
14 squat thrusters with coupon IC
Run 100 yards.
13 merkins IC
Run back.
12 squat thrusters IC
Repeato down to 1 merkin.

Active recovery:
Using the construction block-off in the parking lot: hop onto the first bar, pull/shimmy yourself along all the way to the end, then return to the beginning.

Quick Mary timeout:
Big-boy situps OYO x 20
Crab cakes IC x 20

BC-GU-CB:
Bear crawl 10 yards
10 Get-ups (from prone on your six, don’t use your hands)
Crawl bear back
Bear crawl 20 yards
20 Get-Ups
Crawl bear back
Bear crawl 30 yards
30 Get-Ups
Crawl bear back

Grab coupons, run back to parking lot

About 2.5 minutes left – manmaker challenge. AMRAP manmakers.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Seemed like a fun and challenging workout. Ladder-up was just about as long as we could have tolerated, we were obliterated by the end. The active recovery shimmy was challenging but also non-traditional, requiring much more balance and agility than pure strength or speed – causing Stingray to ask if this would help with our rock-climbing abilities. The BC-GU-CB was also a lot of fun, even though we noted after 2 minutes there were several pieces of seemingly rough/broken glass on the ground. No injuries and never any real threat, but teenagers have clearly been sneaking alcohol into the parking lot. @Belding, as principal, can you address this?! 2.5 minutes never seems as long as when you’re doing manmakers.

In the end, we all got better today, and pushed ourselves beyond where we could have pushed without each other there.

ANNOUNCEMENTS:
1. All the customary announcements – QSource, golf, Happy Hour next Friday
2. Panzerschwein CSAUP 4 weeks from tonight.

Posted on

Back on the Track – 10/3/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Special Sauce, Ina (Kotters), Olive Oyl (FNG),
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

High Knees x 10 IC

Cotton Pickers x 10 IC

THA THANG:
YHC had PAX mosey to the track where we completed the following

  • 800m followed by 80 OHC’s
  • 200m, 20 merkins
  • 600m, 60 plank jacks,
  • 200m, 20 merkins
  • 400m, 40 squats
  • 200m, 20 merkins
  • 200m, 20 big-boy situps
  • 200m, 20 merkins
  • One active recovery lap: 100m backward run, 100m karaoke (50m facing one way, 50m about face), repeato the backward run and karaoke progression on final 200m.

Once we were gassed on the track, YHC lead PAX up into the bleachers to run up/downs on every aisle across the stands.  Walking recovery back other end with several Rocketman’s or Kim Jung Un’s, as I called them (high kicks) thrown in for fun.  We all then moseyed back to La Mad parking lot.

CIRCLE OF TRUST/BOM:
Proceeded to give our FNG a new name, which started as Blackbook (you’ll have to ask for the back story), but was democratically changed to Olive Oyl since Sally EH’d him in the frozen veggie aisle at Kroger (antioxidant reference)…

YHC impressed upon PAX that the third F encompasses servant leadership: putting others before yourself in your families or at work.  YHC then prayed us out.

MOLESKIN:
Apparently, I am getting to be a little too predictable in my Thursday workouts when we made the left out of the parking lot, Alright expressed his lack of surprise.  Hey, it has been awhile since we had some track time, so I figured why not!  Not much mumblechatter as the workout gassed just about everyone.  YHC managed to pull his quads on the first 200m, which I will attribute to the Sex Panther sprints from last week (yes, I know that’s reaching).  By the third to last 200m, the PAX had successfully decoded my pattern, but that did not make the beat down any easier and inspired my late addition of the bleachers to wrap. 

Welcome to Olive Oyl as well!  Great having you out and look forward to seeing you in the gloom again soon.

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

  1. Q Source (Courage) tomorrow @ Preston Center. Exact location TBD.
  2. Second F golf outing Saturday @ Cedar Crest

Posted on

Friday Funbags – 9/27/19

COUNT-OFF & NAME-O-RAMA:
PAX: Island Time, Sally, Draper, Sex Panther, Icebox, Rump Roast
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Chinook Squats x 10 IC

THA THANG:
Battan Death Run around park.  The six dropped and completed 5 diamond merkins while the 12 carried sandbag. Mosey to the football field.

YHC had PAX break into two teams to complete in a sandbag relay.  Teams lined up at the goal posts where each team member was required to carry sandbag to midfield, complete 5x each of burpees, merkins and Russian twists and return to the goal post with sandbag to hand to another team member.  Team members remaining at goal posts were performing dancing bears while waiting for their turn to run. Given our uneven number of PAX, YHC competed on both teams the first round.

The winning team (Icebox, Island Time & Sally) were victorious and rewarded with a victory lap around the field while the losing PAX were penalized with squat thrusters until the end of the victory lap. 

YHC had PAX run the sandbag relay again (and switch up teams if desired; there were no takers) to allow Draper, Rump and Sex Panther to redeem themselves with YHC tagging Sally compete on both teams.  Draper, Rump & SP came up short again and suffered through another round of penalty squat thrusters while the victors enjoyed the fruit of their victory.

With the time remaining, YHC had all PAX squat thrust in a line for about 15 yards taking a step with each thruster followed by a little wrap up Dora on the bleachers.

P1:

50 – merkins

100 – squats

150 – seal jacks

P2: raccoon crawl across one length of bleacher and back

CIRCLE OF TRUST/BOM:
YHC shared his new bible study that was titled Iron Sharpens Iron, which was shared on Band and how it related to what we in F3 are all about when it comes to men encouraging other men and led into a further soliloquy about the purpose of us being out in the gloom and circling up is to share with the other men what is going on in life.  If not in the circle, then find another man with whom you feel comfortable and build that relationship, which is ultimately the foundation for Shield Locks.  YHC then prayed us out.

MOLESKIN:
Arriving with the sandbags prompted some mixed emotions until PAX were asked to carry them, at which point the exclamations were not so favorable.  Rump came in hot and bumping (as usual) right at 5:30.  YHC offered an over/under on the number of F-bombs that would be yelled when he saw the sandbags.  Good thing YHC isn’t a professional betting man…  Bataan run started with groans as the sandbag was passed between PAX, but in YHC’s humble opinion it could have been worse. 

Sandbag relay faced a few obstacles at the beginning: namely YHC hoped for even number of PAX and the acoustic system on the field is nonexistent so there were a few false starts on the first round, but Icebox, being the HIM that he is, stepped up to be the official started of round deux. 

YHC managed to get a few F bombs from RR when his team lost the sandbag challenge and had to perform the squat thrusters so I knew I had performed satisfactorily as Q. 

YHC once again showed that math is hard by repeatedly miscalculating reps for a three man Dora team!  Sex Panther came to the rescue by setting me straight.

Lastly, thank you Icebox for bringing the customized playlist of 70’s-80’s rock just for YHC. 

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

2. Normal weekly announcements.

Posted on

Caruth Trail?

AO: Caruth Park/Coffee Park and Places in Between

PAX: Rump Roast, Sweet Baby, Candy Cane, Spread, Ina, Sex Panther, Sally, Teasip, Island Time, Abercrombie, Aaarrrggghhh

Warm-o-rama:

  • Run through park to Turtle Creek
  • Side Straddle Hop x20
  • Imperial Storm Troopers x15

Tha Thang:

  • Bataan Death March Race to Coffee Park – 3 teams of 4, guy at the back does 5 burpees then runs to the front
  • Dirty McDeuce – Pull Ups, Monkey Humpers, Dips – after each round PAX choose between fast Native American Run and Burpees while other PAX run – complete 4 rounds
  • Bataan Death March Race to Caruth Park – same teams and rules as before
  • Bear Crawl across both tennis courts
  • Bear Crawl to bridge
  • Mosey to soft top
  • Protractor led by Spread

Circle of Trust:

  • YHC prayed us out

Announcements:

  • Panzerschwein is November 1st at 2359 PM.  8 hours of rucking fun and workouts.
Posted on

Dora the Coupon Explorer

COUNT-OFF & NAME-O-RAMA:
PAX: Boomerang (FNG – welcome!), Chairman Mao, Draper, LiveMau5 (FNG – welcome!),  Island Time, Pow Pow, Rump Roast, Sally, Sex Panther, Siesta (FNG – welcome!), Special Sauce
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Picker x 12

THA THANG:
Native American coupon run. 

PAX partnered up and did DORA for the following exercises (Partner 1 did exercise with coupon, while Partner 2 ran to the other side of the field and back. Flapjack).

Bicep curls x100

Squats x100

Tricep Press x100

OH Press x100

Lunges x100

Upright rows x100

Next did some DORA Mary with the same partners. This time partner 1 did the below exercises while partner 2 ran to the other side of the field with a coupon, did 5 Man Makers, then ran back. Flapjack until time.

Freddie Mercury x100

Cross Climber x200

LBC x300

 

MARY:
Done with the second partner DORA

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was eager and ready to disperse the coupons to up his MPG in his truck, so YHC grabbed the Q and decided to incorporate heavy coupon use (also inspired by the IronPax challenges this year. The Native American coupon run was inspired by Sally’s Bucket Brigade challenge and it became more of a Native American coupon power walk, but still was effective. Some decent mumblechatter considering we had to count, most of it relating to reliving the pain of Iron Pax through more coupon work (YHC obviously has a short memory since none of the Iron Pax workouts were pleasant). Based on the highly scientific Rump F bomb scale, the workout started off easy, but accelerated to a very high difficulty based on the quick succession of F bombs dropped by Rump during the last couple of exercises for the first DORA and the second stream for the Man Makers. A special welcome to Boomerang, LiveMau5, and Siesta for joining us (and tclaps to Pow Pow for EH’ing them). YHC missed Bubba’s, but hoped it was fun.

ANNOUNCEMENTS:
1. Happy Hour next Friday, October 11
2. CSAUP Nov 1 at 11:59 pm. Meet at Burleson

Posted on

F3 Dallas Preblast September 29, 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: Chairman Mao

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: PowPow

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

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 Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Oatmeal

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

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: Sally

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: Sweet Baby

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

 

Posted on

Hit The Bricks

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

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

THA THANG:
PAX take turns running in a rotating fashion while the other PAX complete the exercises in AMRAP fashion while they wait for the runner to complete his lap.  The first set was done with a 300 yard lap.  Then we repeated with the runner doing a 200 yard lap.  Finally, we sprinted 100 yards as a group between each set.

Hand release merkins

Imperial storm troopers

T-merkins

T-bombs

Hand release merkins

E2K (Elbow to Knee)

Burpees

Ranger merkins

Irkins

Carolina dry docks

Knee ups

Squats

We didn’t quite complete the third rotation because of all the 100 yard sprints but we got through the Irkins.

CIRCLE OF TRUST/BOM:
YHC explained to the men that Hit The Bricks is an event that takes place at Wake Forest every year in honor of Brian Piccolo (look him up young guys) to raise money to find a cure for cancer.

YHC wanted that to be the message of today’s workout because as a region we need to start looking for ways to impact the community through charity events.  Start thinking about this and when you have an idea, run with it.

ANNOUNCEMENTS:
1. PANZERSCHWEIN 11/1/19-11/2/19

Posted on

Second Choice Thursday w/ Rump & Co. Bringing families together!

Date: 9/26/2019
Temp: 80 but felt great
Weather: Moon and stars were still out. Clear morning could see the Dallas skyline in the background. 

Count-off & Name-O-Rama:
PAX:  Sweet Baby, Abercrombie, and Splash 
QIC: Rump Roast

AO: Burleson Park

Discaimer: Given

Intro / Warm-O-Rama:  
Cotton Pickers  x10 IC
Ranger Merkins x14 IC
Windmill x10 IC
Groiners x 10 OYO

The Thang:
Run DMC’s
20x Diamond Grip Merks – 1x around the outside of the tennis courts
20x Merkins – 1x around the outside of the tennis courts
20x Carolina Dry Docks – 1x around the outside of the tennis courts

Mosey to the Tennis courts:
15x Dirty Hookups IC

Circle up:
IST’s x20 IC
Suicide long to short

BearPee’s x4
1x Burbee + 4step/count Bear crawl across the field
2x Burbee + 4step/count Bear crawl across the field  
3x Burbee + 4step/count Bear crawl across the field  
4x Burbee + 4step/count Bear crawl across the field 

Partner up: (3 sets of each):
5x Pull ups
10x Squats
10x Merkins
10x Partner Shrugs
10x Lunges (each leg)

Circle up:
SSH’s x20 IC 

Circle of Trust (CoT):
Rump prayed us out

Playlist:
Run DMC and other random rap tunes

Moleskin:
I saw @AlrightAlright post the #preblast for the runners and Katy Trail an had that sinking feeling. No one had signed up to Q @2ndct so YHC jumped on it even though I can still barely walk.  I didn’t want to do all arms, but, I’ll point out once more due to @Sex Panther’s Tuesday beatdown my legs are still screamin’.  I immedieatley caught flack for not starting with the crowd pleasers SSH’s & IST’s… I thought I would randomly throw them in. The Groiners were NOT a crowd favorire. I was moving a little slow this morning but after the Run DMC’s we we’re all moving at a good pace and not a ton of mumblechatter.  I didi hear Ambercrombie and Splash connecting getting each other name and age and Splash says “You’re my sons age!” and Ambercrombie calmly responds with somthing like “Dad, I’ve been looking for you!” It was great! 

Announcements:
– Q Source Friday @ 1130, Preston Center-ish
– 2nd F this coming up at Ultra’s (on a Friday, I forgot the date)
– F3 Golf October 5th – Sign up like yesterday!
– CSAUP Nov 01st, 1145pm at Burleson