F3 DFW BackBlasts

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

 

Upcoming this week:

Q Source Groups 

• Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
• Friday for lunches at 11:30 AM in Preston Center, Location TBA.

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.

 

Workouts & AOs:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Sex Panther

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Sally

TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip

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

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Alright Alright

5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Sweet Baby

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Sally

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Pow Pow

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

PAX: Plus One, Zacchaeus (FNG formerly known as Jack), Cinco, Iceman, Dr. Dirt, Rich Mahogany (FNG fka Reed), Neutral (FNG fka Rick), Sweet Baby, Rump Roast, Sex Panther, Gia, Mater (FNG fka Scott), Griswold, Disaster, Big Cheese, Discount Doublecheck (FNG fka Tom), Stapler (FNG fka Tony), Rocket Man, Penicillin (FNG fka Ken), Whirlybird

QIC: Alright Alright, Oatmeal

Warm-o-rama:

Side Straddle Hops x25 In Cadence

Imperial Storm Troopers x20 In Cadence

Merkins x10 In Cadence

Monkey Humper x5 In Cadence

Punishment Burpees x10 for Sex Panther’s tardiness On Your Own

Plank-o-rama

Tha Thang:

Mosey to the North End of the bleachers.

Run to the top of the stadium, raccoon crawl across one section, run down stadium, 5 merkins, repeato to the 50 yard line.

Pick Up the Six and Plankorama while you wait.

Walk Crab (Hands first) to the concourse, Crab Walk back

Al Gore while you wait

Mosey around the bleachers and back to the North End Zone

Start on Goal Line, Bear Crawl 10 yards, 10 squats, Bear Crawl 10 yards, 20 squats, Bear Crawl 10 yards, 30 squats, Bear Crawl 10 yards, 40 squats, Bear Crawl 10 yards, 25 squats, 25 shoulder presses, Crawl Bear 10 yards, 40 shoulder presses, Crawl Bear 10 yards, 30 shoulder presses, Crawl Bear 10 yards, 20 shoulder presses, Crawl Bear 10 yards, 10 shoulder presses, Crawl Bear 10 yards, Pick Up the Six

Burpee Dan 35 yards, repeato

Wide Receiver Drills: 5 yard partner push, 10 yard sprint, repeato with increasing sprint yardages

Native American Run 300 Meters

Mosey to the practice field

6 Minutes of Mary:

Flutter Kicks

Little Baby Crunches

Rosalita

Homer to Marge

Bart to Lucy

Low Dolly

Circle of Trust: 

Your Humble Correspondent prayed us out asking for the growth of F3 Flower Mound and that we would all be leaders in our families, work places and communities.

Naked Man Moleskin:

Zacchaeus got his name because he is a tax accountant

Rich Mahogany got his name because Sex Panther EHed him (Anchorman references)

Neutral got his name because he has dual citizenship in Switzerland and the US, he’s also a pilot which makes the name more humorous

Mater got his name because he restores Hudson Hornets (Cars reference)

Discount Double Check works for State Farm

Stapler was just hired by Rocket Man, so we wanted an Office Space reference

Penicillin says that he is down for anything that is wife approved and doesn’t involve Penicillin

Gentlemen, naming is a fun part of F3.  It is the one rite of passage that we have, and the only thing that you’re required to accept to be part of the group.  Embrace whatever name you get.  Most of them are not going to have a positive connotation, but all of them are funny.  Embrace the joke and don’t take things too seriously.  Have fun with it!

Most tense moment of the morning: football coach confronting Oatmeal about us using the stadium, fortunately Griswold, the High Impact Man that he is, had already emailed said coach to get permission to use the stadium.

Not a ton of mumblechatter as the PAX were gassed for most of the beatdown.

It was an honor to help you guys launch F3 Flower Mound.  You guys have a bright future and YHC expects you to really make an impact on the community.  Your next step is to start bringing other men that need F3 to workouts.  In F3 we call that Emotional Headlocking.  Get to work.

-Alright Alright

 

 

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Alright Alright, Coach K, Pow Pow, Draper, Special Sauce, Sex Panther, Chairman Mao

Sh*tbreak: Pepper

QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

Hillbillies x 15 IC

Windmills x 10 IC

THA THANG:
Red Light Green Light Stacked BLIMPS on Hillcrest

PAX run from La Madeleine parking lot to Hillcrest going the long way down Drexel. Turned up Abbott and started the Stacked BLIMPS as follows at each intersection starting at Mockingbird and heading west to Hillcrest:

Burpees x5 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Squats x30 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Given the clock, YHC had PAX return to La Madeleine where the following was performed in the parking lot until time expired.

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Typical chatter to start the workout.  AlrightAlright was super excited to get this workout underway and suggested a slight Omaha to the location selected by YHC to perform the workout.  I’ll give it to him, the Hillcrest route was better than doing the BLIMPS in the dark neighborhood. Overall, chatter subsided as we got underway and the only real back talk was AlrightAlright complaining that I was not acquiescing to his choice of exercise while waiting for the six.  Draper was quick to assist YHC by shutting down Alright’s insolence by noting that YHC was actually the Q! 

Pepper disappeared somewhere after BLI to clear the mechanism and vanished like a fart in the wind.

Good workout and all but Pepper finished the full set of BLIMPS.

ANNOUNCEMENTS:
1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting to be held by YHC or Sally at coffeeteria on Saturday.

2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K, Team Delta?

3. Q Source Friday at Preston Center

4. Get your t-shirt orders in. Cutoff is in 3 days and shirts will ship in late September.

5. F3 Flower Mound launch is this Saturday @ 0630, Marcus High School Football Stadium.  Clown car time and place of departure TBD.

COUNT-OFF & NAME-O-RAMA:
PAX: Papercut (Willy Loman from Seattle), Clipboard, Sally, Alright Alright, Coach K, Rump Roast, Dr Seuss, Plus One, Pow Pow, Draper, F150, Special Sauce, Isaiah
Partial Credit: Island Time

QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

• SSH x 16 IC
• Hillbillies x 15 IC
• Peter Parkers x 10 IC

THA THANG:
Making use of the 12 spokes (sidewalks) out from the fountain in front of Dallas Hall, YHC had PAX perform the following rotating around each spoke like clockwork for a total of 45 minutes. 

1. 10 Pamela Andersons (burpee nippler)
2. 20 Squats
3. 30 V Ups
4. 40 Merkins
5. 50 Rugby Situps
6. 60 Gorilla Squats
7. 70 Mountain Climbers (x2)
8. 80 Lunges (x1)
9. 90 OH Presses
10. 100 Plank Jacks
11. 110 OH Claps
12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, perform a burpee (adding a burpee at each spoke for a total of 78 burpees if the circuit was completed) and running back to fountain (hub).  An exception was made following gorilla squats and OH presses, where YHC had PAX bear crawl length of the spoke and back since the spokes were relatively short.

PAX results:

• YHC started at 1:00 and finished +13:30 at 2:30
• Coach K started at 1:00 and finished +17:00 at 6:00
• Alright Alright: started at 11:00 and finished +15:30 at 2:30
• Plus One started at 8:00 and finished +12:00 at 8:00
• Draper started at 1:00 and finished + 13:30 at 2:30
• Rump Roast started at 4:00 and finished
• Pow Pow started at 5:00 and finished +10:30 at 3:30
• Isaiah started at 9:00 and finished +14:00 at 11:00

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC started workout straightaway with a mosey to the fountain in front of Dallas Hall.  There was a bit of grumbling with the lack of warm up as was the case last time I rolled this out as well.  This time I remembered to bring my speaker, we started on time and got in a full 45 mins of what I will lovingly refer to as the Doomsday Clock.  I even added several songs to the playlist to make it more ‘hip’, however Draper said the fact that I made this statements meant I was anything but… Mumble chatter died away quickly as the effects of the workout took effect.  YHC has decided that he needs to invest in a louder speaker when Q’ing around the fountain.

Island Time gets partial credit for earning his name today!  He showed up 10 mins late, but T-claps to him for getting in his own workout, however I suggest that the PAX chip in and buy him a map of the SMU campus.  Apparently, he ran the whole campus looking for us and completely missed the main quad!

ANNOUNCEMENTS:

• 1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting announced.
• 2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K to start Team Delta out of spite for Team Gamma.
• 3. Q Source for the upcoming week on Weds/ Fri
  
  

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Icebox, McAfee (DR from F3 Louisville)
QIC: Sweet Baby

AO: Burleson
F3 DISCLAIMER & WELCOME:  

Given

WARM-O-RAMA:
20x SSH

20x IST

30x OHC

Moseyed to the tennis court.

3 rounds of bearpees PAX were instructed to take 4 bear crawl steps after which they completed 1 burpee.  They continued this across both courts and increased the burpee count between bear crawl steps by one each time they traversed the courts.  

THA THANG:
Hindenburg BLIMPS

Starting at the picnic tables, YHC outlined a path that followed the sidewalk around the baseball field.  At each corner, the PAX completed reps of the designated BLIMPS exercise focusing on one exercise per round.

B – Burpees:  10x at each corner (40 total)

L – Lunges:  20x at each corner (10 per leg; 80 total)

I – IST: 30x at each corner (120 total)

M – Merkins: 40x at each corner (160 total)

P – Plank jacks: 50x at each corner (200 total)

S – Squats: 60x at each corner (240 total)

MARY:
25x LBC OYO

25x BBSU OYO

12x American Hammer (double count; IC)

20x Uptown crunch (10 each side; IC)

CIRCLE OF TRUST/BOM:
YHC lead the group in prayer.

MOLESKIN:
It was great meeting a fellow PAX from another region.  Gives me confidence that when traveling for work or vacation, we all could walk in to any F3 AO and be welcomed as a brother.  It was an honor to lead this morning.  

ANNOUNCEMENTS:
1. The F3 t-shirt order is fully funded.  The order closes in 3 days so anyone still wanting a shirt – get those orders in.  The shirts will ship in late September.  
2. F3 Flower Mound launch is this Saturday @ 0630 at Marcus High Football Stadium. Clown car place and time of departure TBD.  

3. F3 Louisville is hosting a couple of rucking events in the fall.  McAfee invited those  interested and willing to sign-up.  The one on October 11th is a  custom GoRuck tough with only F3 participants.  I can’t recall the date of the other one, but they have a q/event calendar on their website at F3lousiville.com if anyone is interested.