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Birthday burpees and hills

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

AO: The Harbor/Lake Highlands North Park

WARM-O-RAMA:
SSH x 15
IST x 10
Cotton Pickers x 10

THA THANG:
Burpees x 10

Mosey to Church/Ravensway

Dolly x 10
Burpees x 9

Mosey to Church/Garden Oaks

Rugby sit-ups x 10
Burpees x 9

Mosey to Church/Ravensway

Sitting Scissor Kicks x 10
Burpees x 9

Mosey to Ravensway/Estate

Jacob’s Ladder:

Run to the top of the hill, 3 hands-free merkins
Run back to the bottom of the hill, 3 prayer squats
REPEATO, increasing by one hands-free merkin and one prayer squat until you reach 10 of each

Mosey back to parking lot

MARY: Done with burpees at intersections during tha thang

MOLESKIN: The PAX was not especially excited to perform YHC’s birthday burpees with him but followed through nonetheless… The exploration of Lake Highlands North Park and its surroundings continues. YHC estimated that there would be time for additional exercises following Jacob’s Ladder. Now that he’s aware of the length of time it takes to run the surrounding streets w/ the PAX, YHC will modify future workouts to allow for more time for other exercises. That said, the Q offered a lot of good cardio for the three sleek runners who came out in the gloom this morning.

CIRCLE OF TRUST/BOM: YHC expressed gratitude for the PAX coming out and prayed the group out.

ANNOUNCEMENTS:

  1. Happy Hour/2ndF tonight at 17:30 at Ozona
  2. The Harbor will converge its Wednesday Iron Pax workout with the Dallas PAX, but will resume its regularly scheduled Qs at the Harbor/Lake Highlands North Park next Friday.
  3. We’re continuing to emphasize EHing as the Lake Highlands/Harbor group matures. Please refer/invite any guys who could benefit from the group, even if you’re not planning to join.
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BICEPS

9/11/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Stingray, Belding, Buhlakay, Marigold (FNG)
QIC: Alright Alright

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Mosey with coupons to lower parking lot

SSH x20

IST x15

Merkins x10

Monkey Humpers x5

THA THANG:
Partner Up. Partner 1 does exercise. Partner 2 runs lap. Flapjack and repeato until all exercises have been completed by the team.

Bench Press x100

Irkin x100

Curl x100

Elf on a Shelf x100 (#crowdpleaser)

Press x100

Squat x100

Jacob’s Ladder

7:1 Monkey Humpers, 1:7 Bonnie Blairs

Cusack back to parking lot

3 Minutes of Mary 

Rosalita

LBCs

MOLESKIN:
We gave FNG Brian the name Marigold because he went to Baylor and that is one of Baylor’s mascots.

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Stat Pad Sunday!

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

AO: Caruth Park
Weather: A little humid but a glorious day with lots of neighborhood UP walkers
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
– SSH’s x20 IC
– IST’s x20 IC
– Cotton Pickers  x12 IC

Mosey to the Tennis Courts

THA THANG:
According to Rump:

Dirty hook-Ups x10 IC

Run DMC’s
x20 Diamond Grip Merkins (then a lap around inside of courts)
x20 Merkins (then a lap around inside of courts)
x20 Carolina Dry Docks (then a lap around inside of courts)
All to the sounds of “My Addidas” and “Kings of Rock”

Suicide (long to short)

Bear-way to Heaven 

According to Sally:

Quick Mary pit-stop:
Low Dolly’s x 20..
Straight into 6-inch hold (~15 seconds)..
Straight into flutters IC x 10 (double-count)

Burpee Suicide

Burpee Dan Run the Gamut style:
Line up on the baseline.
Burpee Dan down to the other end, one lunge before doing a burpee
Burpee Dan back to the other end, two lunges before doing a burpee
Burpee Dan back down, three lunges before doing a burpee
Burpee Dan back to the start, four lunges before doing a burpee

Feelin’ Crabby:
Crab cakes IC x 30
Crab walk down to the other end of the court

Mosey back to the parking lot

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
According to Rump:
Well, Sally and I co-Q’d a work out and we were the only ones there! Haha I immedietly tried to convince him we should just call it a day and head to Bubba’s! He wasn’t having ANY of that…. So I got us rolling with our normal warm-O-rama and a mosey to the tennis courts. I’ve determined that my speaker isn’t loud enough once Sally’s speaker drowned out the chirping birds and Grandpa’s whistling! For a seventh work out in seven days I agree it was just right. Mumble chatter was good stuff. 

***

According to Sally:
Both Rump and Sally brought a speaker to play rap, and while this was indeed useful/motivational, the large amount of UP walkers/runners made us conscious of our volume level and curse words at 0730 on such a lovely Sunday morning.

We had both planned Bearway to Heaven, so Sally’s Q was modified to the Burpee Dan Gamut. Which was not fun. But at least we started with the one lunge and ended with 4, and not the other way around.

The mumblechatter was pretty solid – when one of us wasn’t counting we recounted stories about a multitude of topics.

Overall a solid start to the morning, set a great tone for the week.

ANNOUNCEMENTS:
1. Ramping up a ton of workouts and other meetings this week – QSource, Happy Hour on Friday, EC’s for both the Marathon and CSAUP/Ruck.

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09.10 Glencoe Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Sally Oatmeal Special Sauce Teasip Coach K Abercrombie Zamp Oo-De-Lally Sweet Baby AlrightAlright PowPow
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Hillbillies x 10
ISTs x 10
Daisy Pickers x 10

Chumbawumbaburpee
Burpee every “get knocked down”, SSH for the duration of the song

THA THANG:
Mosey to the Tennis Court

1/2 Iron Hulk
Odd numbers only to 9, 1:4 ratio Merkins to OH Press

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Pax to the doubles line
Bear crawl across and back. 5 burpees at start, middle and far ends, 25 total.
Midline Suicide
Reverse lunge across and back. 10 monkey humpers at start, middle and far ends. 50 total.
Midline Suicide
crawl bear across and back. 10 merkins at start, middle and far ends, 50 total.
Midline Suicide

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Mosey to the bleachers.

Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers. 2 sets.

Mosey back to the start

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax at Germany park tomorrow or Lake Highlands AO. Wednesday evening Q source at chikfila.

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Some Laboring on Labor Day

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Boomer, Chariman Mao, Coach K, F150, Island Time, Maverick, Mookie, Princess Turtlehead, Rabbit, Rump Roast, Sally, Wal Mart
QIC: Teasip

AO: Churchill Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x 12

THA THANG:
Mosey to the field for Jacob’s Ladder with decreasing Bonnie Blairs (6) to 1 and increasing Squats (1) to 6. 

Mosey over to the tennis courts for Paint the Lines, then Bearway to Heaven.

Finish up the first half of the workout with a Burpee Mile. Do a big lap around the park, stopping to do 12 Burpees at each corner.

Alright Alright then took over for YHC and we did DORA. Partner 1 started on the exercises (WW1 Sit ups x100, LBCs x200, Flutter kicks x300), while Partner 2 ran uphill to the pedestrian sign and came back down to relieve Partner 1.

Next was a bear hunt around the outfield of the softball field. Partner 1 started Bear Crawling, while Partner 2 did 5 Burpees then ran to catch Partner 1. Flapjack when he caught Partner 1 and repeato down and back across the outfield

MARY:
Done with DORA

CIRCLE OF TRUST/BOM:
Great having F3 Plano and F3 Dallas converge for the Labor Day workout.

MOLESKIN:
YHC is slacking in the quick turnaround for the backblasts so YHC doesn’t remember much of what happened. I think Rump got upset again, which is always helpful towards knowing it was indeed a beatdown.

ANNOUNCEMENTS:

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Teasip Actually Leads the Workout

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, F150, Oatmeal, Oo-de-Lolly, Sally, Zamp
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x12, IST x12, Daisy Pickers x12

THA THANG:
Partner DORA: 100 pull ups, 200 squats, 300 plank jacks. Partner 1 does exercise while Partner 2 runs a lap around the tennis court and back.

Mosey over to the tennis courts for Del Brown and some Bolt 45s, then do a suicide while during a burpee each time you came back to the starting line.

MARY:
Penguin Crunch x 12, Rugby sit ups x 20, Rosalita x 12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Rump let out some choice words, so that meant it was a good workout. Don’t remember much else since it happened a week ago.

ANNOUNCEMENTS:

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DT stands for PR’s

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Draper, Sally, Island Time
QIC: N/A

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: It’s Monday, so not sure.

WARM-O-RAMA:
N/A

THA THANG:
Ran 5(+) miles

MARY:
N/A

CIRCLE OF TRUST/BOM:
Yep

MOLESKIN:
It was a great day for the DoubleTime PAX. The weather was about 6/7 degrees cooler than it has been for the past few months, and the humidity felt slightly lower as well. This led pretty much all PAX (except Sally, missed by ~6 seconds) to PR. This felt particularly encouraging, as the hard work of the past several months has not translated into tangible time results on our running, because of (we’ve hoped) the heat. Today provided us some evidence that we are indeed getting faster, and we should hopefully see times continue to drop as the temps continue to drop.

AlrightAlright calculated some scientific proof of the lower temperature/humidity with his “150” formula, stating that the inverse tangent of the dew point, multiplied by the denominator of the humidity index, added with the angle of the moon at the horizon, was only 142 today. “And they cancel marathons at 150.” All PAX nodded in agreement after confirming the calculation.

Camp Gladiator was having their annual #convergence today, and brought in about 4x as many cars/people as normal.

ANNOUNCEMENTS:
1. Tons of stuff going on this week. Iron PAX challenge on Wednesday, QSource Wednesday and Friday, Happy Hour Friday, Extra Credit sessions for the Marathon and CSAUP, and workouts in both UP and Lake Highlands. Keep accelerating, gents.

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Daddy Day Care with Oatmeal – 9/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sally, PowPow
QIC: Oatmeal

AO: Oatmeal’s Front Yard
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

  • SSH
  • IST
  • Windmills

THA THANG:
Warm up run down the block and back around 70%.

PAX partnered up and alternated through the following:

P1:

  • Pipe bomb curls x20
  • Plank rows with 20lb dumbbells x20 SC
  • Battle rope (verticle) x20 each arm
  • Ab roller on knees x20
  • Nipplers x10 (for half the PAX anyway)
  • OH press with dumbbells x10
  • Battle rope (lateral) x 20 each arm
  • Downward dog ab roller x10

P2:

  • Rd1: Run to corner of block, grab 50lb sandbag, carry one block, 10 squats with bag, return sandbag to start. Run to change with partner
  • Rd2: Run to corner of block, bear crawl halfway down block, lunge walk to end, 15 groiners, backward run back to start. Run and change with partner.

MARY: PAX choice for three minutes to finish.

CIRCLE OF TRUST/BOM:
YHC prayed us out and thanked the PAX for showing up and allowing me to get in a workout while my M was out of town and my girls slept in their beds.

MOLESKIN:
YHC posted a late Omaha Thursday night that I would Q a workout in my front yard mostly as motivation to get out of bed and workout while the M was gone never expecting to have takers.  But being the HIM’s they are and not wanting to leave a brother behind, three PAX joined me on my home court.  Powpow was gracious enough to bring a few toys, but got concerned as the clock hit 5:30 and he was a no show.  Alas, he arrived, and my concern over the extreme traffic over his two block commute subsided.  It was noted prior to giving the disclaimer the increased importance for my personal liability insurance purposes as well!  The workout commenced while we watched a poor soul spend almost 30 minutes trying to back a 30 foot travel trailer into a residential driveway.  Although at one point I heard Draper extol the virtues of F3 and invite the man to join our workout.  At the end of the workout Sally and Draper suddenly remembered that they had omitted the nipplers in the exercise rotation.  I am pleased to announce that the 2.0’s slept through the entire workout (the baby monitor was my workout companion) and I am extremely appreciative of my fellow brothers accommodating my silly request in order to get in a workout.  While this detracted from our other two AO’s, this fully embodies the F3 culture by leaving no man behind.  Thank you again brothers those that participated and those that humored this silly detour!

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F3 Dallas Preblast September 8, 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: TBD

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: Pepper

WEDNESDAY:
5:45 AM – 6:30 AM | Iron PAX Challenge | Caruth Park AO (Parking lot) | Q: Special Sauce

5:30 AM – 6:15 AM | Iron PAX Challenge | 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 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: Stingray

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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4th Annual Tour de France

PAX: Draper, Pow Pow, Rump Roast, Icebox, Sally, Pepper, Coach K, Island Time, Sweet Baby, Mini Wheat (FNG)

Q: Alright Alright

AO: Burleson Park/SMU

Tha Thang:

Stage 1: SSH x20, then run a lap – Coach K won by a large margin. This run sorted the PAX into teams:

Team 1: Coach K, Icebox, Sally, Rump Roast

Team 2: Pow Pow, Pepper, Sweet Baby

Team 3: Draper, Island Time, Mini Wheat

Stage 2: IST x10, Groiners x10 – Coach K won

Stage 3: Suicides on the tennis courts – Coach K with another victory

Stage 4: T-merkins x25 – Coach K won

Stage 5: Crab Walk across both tennis courts and back – Coach K won

Stage 6: Dips x25 – Icebox won

Stage 7: Team Time Trial – 4 laps, each member of the team must lead 1 lap, the victor is determined by the final team member to cross the finish line. – Pow Pow, Pepper and Sweet Baby won this by almost a complete lap

Stage 8: Crab Cakes x20 – Coach K won

Stage 9: Mosey then Jailbreak to the Quad – Coach K won

Stage 10: Burpees x20 – Coach K won

Stage 11: Bobby Hurleys x10, Lap around the fountain – Coach K won

Stage 12: Scorpion Dry Docks x20, Carolina Dry Docks x10 – Icebox won

Stage 13: Mountain Climbers x15, Lap to flag pole and back – Sally won (granted the victory by his teammate in what was most likely a tie)

Stage 14: Burpees x7, Crawl Bear Up the Stairs, Burpee, jog down – Sally won

Stage 15: Mosey/Jailbreak to parking garage – Sally won

Stage 16 – Rugby Sit Ups x20 – Icebox won

Final Stage – Bear Crawl to the top of the parking garage. PAX are granted head starts on the peloton based on the number of stages they won.

Coach K – 90 second headstart

Icebox/Sally – 30 second headstart

Pow Pow, Sweet Baby, Pepper – 10 second headstart

Coach K won by a ton.  The headstart, and the fact that he is probably the best bear crawler of the bunch led to a complete blowout.  Pow Pow had an impressive second place finish and YHC believes Sally finished third.

Results:

Yellow Jersey – Coach K

Green Jersey (most stage wins) – Icebox

White Jersey (40+ division) – Pow Pow

Courageous Rider – Sally

Moleskin:

Thanks for playing along for a very intense workout and competition.  It was an honor to watch you all battle fatigue and compete with each other to complete this beatdown.  

Heck of a day for a new guy to show up… Mini Wheat, YHC apologizes if we weren’t the most welcoming crew this morning.  Competition and the intensity level of this workout significantly reduced the amount of friendly chatter.  If you can make it through this workout you can make it through pretty much all of them.

Mini Wheat got his name because he is from Battle Creek, Michigan, home of Kellogg’s.  We initially named him Flo because he is about to open his own State Farm agency.  We then decided that we will have other opportunities to name people after insurance commercial characters, but we probably won’t have too many opportunities to name people after Kellogg’s cereals.  Hope to see you out there again soon brother.