Fitness | Fellowship | Faith
COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Sweet Baby
AO: Flag Pole Hill Park
THA THANG:
YHC and Sex Panther rucked 2.5 miles.
CIRCLE OF TRUST/BOM
Alright Alright prayed the larger group out.
MOLESKIN:
Topics of discussion included Sex Panther’s upcoming Alaska hunting and fishing trip and the perils of keeping bear spray inside your pack.
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Rump Roast, F-150, Draper, Oatmeal, Teasip, Coach K, Sex Panther, Island Time (FNG)
QIC: Sally
AO: Preston Hollow Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH X 15 IC
IST X 15 IC
Run to the south end of the block
8-count bodybuilders x 15 IC
Run back to the starting point
8-count bodybuilders x 10 IC
THA THANG:
Partner animal crawl / run to explore the park
Partner up. Partner 1 begins bear crawling around the path clockwise. Partner 2 begins running around the path counter-clockwise.
When the partners meet, swap roles. Partner 1 begins running counter-clockwise, and Partner 2 begins bear crawling.
Repeato the entire routine x 2, changing the animal crawl on the subsequent rounds to 2) crawl bear and 3) crab walk
Additions:
1) There are 3 sets of bleachers by the path in the SW corner. Every time you pass them (both runners and crawlers) do a scale-over of each.
2) Tennis courts in the NE corner – every time you pass by them, go inside and do a loop around both courts before continuing.
All-in call to gather in the middle of the park.
Slow flutter kicks x 20 IC
Slow rugby sit-ups x 20 IC
Mosey to baseball diamond.
Bottom of the ninth:
It’s the bottom of the ninth, and your team is down. You’ve gotta put the team on your back. And by team I mean partner.
Partner 1 carries Partner 2 to 1st base. When they reach 1st, they switch; Partner 2 carries Partner 1 to 2nd. They then switch and move on to 3rd and home, “scoring” a run when they reach home after a trip around the bases.
PAX were informed their team was down by 3 runs and they had to score 4 to win. All teams completed.
Mosey back to NE corner to wrap-up.
MARY:
Done intra-workout
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Had a good time trying out a new AO. Preston Hollow Park has a lot going for it (including really nice grass), but there are also some really dark spots where you can’t even see the path you’re running on.
The animal crawl / running routine was brutal, although it seemed a little long in duration. May have to modify for the track in the future?..
The 8-count bodybuilders are a great exercise. It can be hard to remember whether the merkin or the plank jack is supposed to occur first.
YHC pulled up early as he always does for his Q’s to find a lonely man (our FNG Island Time) hanging out. Got out of the car and he said, “Is this F3?!” in the most excited voice I have heard in a while. Always great to hear from an FNG. And it turns out, based on his Saturday performance, Island Time was aptly named.
ANNOUNCEMENTS:
1. QSource Wednesday at 1800 and Friday at 1130. This week is about “Articulation.”
2. Our first inaugural Fall CSAUP (Name TBD) starts November 2 at 0000, launching from Flag Pole Hill.
3. 2nd F event this Saturday at Draper’s for Fight Night
4. T-shirt orders. 5 days left. Get ’em in!
5. Stay hydrated and get your electrolytes, gentlemen. These are the dog days of summer, and hydration matters.
6. Flowermound Saturday Launch this Saturday. We need ~4/5 guys to go to that, and the rest to come to the Burleson workout.
PAX: Pow Pow, Icebox, Tuber, Sally, Coach K, Oatmeal
Q: Alright Alright
It was a hot one, but some of the fastest times of the summer were turned in. Everyone seems to be improving a lot. It will be interesting to see how things go when the cooler weather rolls into town.
DATE: 8/12/2019
TEMP: 79
WEATHER: Clear, but with 82% humidity.
COUNT-OFF & NAME-O-RAMA:
PAX: Mookie, Strangler, and Boomer.
QIC: Walmart
AO:Oak Point Park
WELCOME/DISCLAIMER:Q neglected to give the welcome and disclaimer. Luckily, no injuries on this run.
WARM-O-RAMA:OYO stretching for 5 minutes.
THE THANG:4 mile run around the nature trails at Oak Point Park.
CIRCLE OF TRUST:PAX brought up a friend of Mookie’s named Mark who is struggling with cancer. Prayers for Mark and his family. PAX prayed for Mark and for the start of a new school year. Prayers for Boomer as he and Mrs. Boomer figure out life with their new baby.
MOLESKIN: Good Mumblechatter this morning. Walmart talked about his trip last week to Northwest Arkansas, and about his fear of ending up on a true crime podcast he had been listening to. Mookie was instrumental in providing directions for the PAX. Q is directionally challenged, which is especially bad considering today was Q’s first time at Oak Point Park.
ANNOUNCEMENTS: Second F family day on August 25. Be sure to give Boomer money for supplies. PAX also mentioned doing another Second F event soon with just F3 brothers.
Date: 8/7/2019
Temp: 78 – felt more like 88
Weather: Humid but still, a repreave for Texas in August
Count-off & Name-O-Rama:
PAX: Special Sauce, Sex Panther, Coach K, “Willy Loman” Paper Cut, F150, Ina, Stingray, Sweet Baby, Alright Alright, Ice Box, Sally (that Girl), Dr Suess (War Baby), Draper, Powpow,
QIC: Rump Roast
AO: Caruth Park
Discaimer: Given
Intro/ Warm-o-Rama
I’m still going with the Coach K “Dynamic Warm-up” from Glenco since we covered aprox 3/4mile during the warm-up portion. I like this @Coach K
– SSH’s x20 IC
– Rump Roast Challenge PAX choice 50burpee’s or run the park .5mi
– IST’s x20 IC
– Mosey to Brin Mawr
– Cotton Pickers x10 IC
The Thang:
Mosey Down Brin Mawr far enough out of traffic:
Ascending Curb Crawl (1 Derkin then bearcrawl across the street and 2 then back to 13 = 91 Derkins ttl)
Mosey to Amherst
– 20x LBC’s OYO, slow and get your shoulders up
Mosey Snider Plaza by the Shell Station
– 20x Lunges DC OYO – (I 86’s these for time)
B.O.M.B.S
Partner up – P1 runs while P2 exercises
B – 50x Burpees
O – 100x Over head claps
M – 150x Merkins
B – 200x Big Boy Sit ups
S 250x Squats
0620 start the mosey back to Caruth, plank or pick up the six (me) until “all-in”
Finished with 3min of Mary – Sally called the box cutter (x8) and Paper Cut went with 10 WWII/Big Boi sit ups OYO to finish us just before we hit 0630
Circle of Trust (CoT):
Rump prayed us out
Playlist:
No tunes today
Moleskin:
I had “Q block” yesterday… If that’s a thing? But was a little anxious this morning and got to the park about 25mins early. A few minutes in I see Draper jogging by. He came over and spilled the beans that he’d been falling behing on his “Queen” last week so he was putting in some EC on his own this morning. Then before you know it I see another guy I don’t recognize walkig up to my window. A new guy with a funny acent (I’m SURE he was thinking the same!) I found to be a Willy Loman from Seattle that had come with his parents just to visit Dallas and picked his location based on being able to hit a workout with us. T-claps to Paper cut for traveling with his folks and getting out to visit some fellow brothers in the gloom.
So, the “Rump Roast Challenge” isn’t so fun when NOONE stays and does burpee’s with you! I think the burpee’s are harder and I may have to find a new way to #accelerate some of you. I think I have an idea or two…
After only doing the SSH’s I heard some grumbling as the PAX ran off about not doing IST’s and tht they’re “supposed” to be second. I like keeping them on their toes! Lol. I’ll also mention that after doing 50 burpees and going almost immedietley into IST’s… At #7 I didn’t believe I was going to make it to 10. I still don’t know how I made it to 20. Then to mosey right after… I’m still trying to catch my breath!
@Sally gave me a hard time before the work out sarcastically asking if “we’re going to run 4-5mi today?” Then something about doing “400, 500, 600, 700, 05 one thousand Merkins in a row?” I told him about 3miles and i don’t think he believed me… After he said we were just over 3mi. You guys may make ole Rump somewhat of a runner before this is all said and done! I felt like it was a good beatdown this morning and got lots of good feedback after at the 2nd weekly weigh in.
Announcements:
– Q Source TODAY @ 1800, Chick-Fil-A on Hillcrest
– Q Source Friday @ 1130, Preston Center-ish
– 2nd F this Friday Aug, 09 at 1700 at Inwood Tavern and then 1900 at @Ultra’s back patio, @Powpow confirmed M’s are invited!
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Dr. Seuss (welcome!), Ina, Oatmeal, Pepper, Plus One, Rump Roast, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip
AO: Glencoe #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20
IST x 15
Daisy/Asparagus/Cotton Pickers x 12
THA THANG:
Mosey to the Tennis Court for partner BLIMPS. Partner 1 starts on the below exercises, while Partner 2 does a mini lap around the basketball court and bleachers and back to the tennis courts.
Burpees – 50
Lunges – 100 each leg
IST – 150 each leg
Merkins – 200
Plank Jacks – 250
Squats – 300
MARY:
None, as we ran out of time
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC procrastinated on planning the workout and hung out too long for the post-game softball discussion last night, so went with the tried and true partner BLIMPS, and was immediately lambasted by Alright Alright and Coach K for not being original (gotta bring back the classics sometimes). This led to some reminiscing and sadness for #TheNest (pour one out). Not much mumblechatter during the workout. Rump Roast was quick to question how this was “making Glencoe fun again” and Pepper lamented the humidity. Great having Dr. Seuss join us as he has moved here for some sort of brain related graduate school (neuroscience? neurons?).
ANNOUNCEMENTS:
1. Q Source Wednesday at 1800 at CFA on Hillcrest and Friday at 1130 in Preston Center. Topic is Vision for this week
2. 2nd Friday Happy Hour at ??? Inwood Tavern? Ozona? Ultra’s casa? I think TBD at this point
3. CSAUP coming November 1, more details to come.
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
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: Pepper
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: Rump Roast
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Draper
5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Stingray
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: Oatmeal
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: Oatmeal, Rump Roast, Ultra, Sally, Coach K, Chairman Mao, Sex Panther, Pop Up (F3 St. Louis), FOG (FNG fka Jim Recer)
QIC: Alright Alright
10 men gathered in a cool (by August standards), damp gloom for what they thought would be the annual Tour de France workout. However, based on a number of key absences and the late arrival of a couple PAX it was decided that the Tour should be postponed once again. Instead, YHC decided to bring back the Noah’s Ark workout from a Friday morning in January. Coincidentally it rained on that day as well.
Warm-o-rama
SSH x30
IST x15
Merkins x10
Squats x10
Tha Thang
Mosey to Benches
Erkins x12
Dips x10
Mosey to Quad
Ark Loader – Dora Style
Partner 1: Exercise, Partner 2: Bear Crawl around the fountain, flapjack, after both partners have Bear Crawled switch to Crab Walks, after Crab Walks switch to Duck Walks. Modification: Run 3 laps around the fountain
Exercises:
Merkins – 50
Overhead Claps – 100
Nipplers – 150
Knee Ups – 200
Erkins – 250
Yeah Thrusts – 300
Mosey back to Launching Point
Circle of Trust
YHC prayed us out with a prayer that Sally said he had heard me use before. As many times as YHC has Q’ed it is not surprising that the message has been recycled. However, YHC will try to come up with a more creative message next time.
Moleskin
The FOG received his name by saying that instead of FNG he was an FOG for “F***ing Old Guy.” We thought that made perfect sense. He’s about to become a double respect.
Even Coach K mentioned that this workout was a lot/borderline too much upper body.
The PAX all agreed that this tested our mental toughness as much as our physical ability. All of the PAX had to embrace the suck to get through it.
The rain was a welcome addition to this morning’s workout. But the folks at Bubba’s might not have appreciated the soaking wet chairs.
Announcements
Sally and Rump Roast birthday celebration tonight at HG Supply Co. at 1900.
Aaarrrggghhh Oatmeal Draper Teasip Ina Coach K Sally joined Icebox for some Katy Trail Thursday action
Inspired by the fairy tales I’m reading to Annie we attempted to do Rapunzel’s Ladder, here’s the thang
1/4 mile: 5 rugby sit-ups
1/4 mile: 35 merkins
1/4 mile: 10 rugby sit-ups
1/4 mile: 30 merkins
1/4 mile: 15 rugby sit-ups
1/4 mile: 25 merkins
1/4 mile: 20 rugby sit-ups (single count)
1/4 mile: 20 merkins
1/4 mile: 25 rugby sit-ups (single count)
Started to run short on time so we ran a mile via Native American run and then moseyed back to La Madeline
Those with watches had us just over 4 miles. Oatmeal led the pack from the get go, which was good since he was wearing a fluorescent shirt. Teasip chippendaled from the start and proceeded to yell “howdy” at about 50 people on the trail…but only 3 said hi back, made me wonder if people are freaked out by 1/2 naked men running on the KT in the dark shouting at them.
Coach K followed Teasip’s lead and also started talking to strangers…kidding, Coach doesn’t talk to anyone who isn’t a puppy at 0530
Not a lot of mumblechatter from the PAX, we were all pretty gassed at the end and we didn’t take many breaks from the action.
Date: 8/1/19
AO: Liberty Park in Plano, TX
Conditions: Hot N’ Humid
PAX: Walmart, Boomer, Eruzione, Rabbit, QIC: The (Scranton) Stranger
Warmup
Mosey around the campus
Good Mornings
10 Imperials IC
10 Squats
11 Baby Arm Circles IC
11 Reverse Baby Arm Circles IC
11 Overhead Presses IC
100 SSH IC
(with it being Coolio’s Birthday, the playlist started out with a little Gangsta’s Paradise, then rolled through some Kanye and ended with Chance)
The Thang
1) Wind sprints – With a total of 4 tennis courts, we sprinted across three and walked one. At the end of each sprint we did 10 hand release push ups and subtracted one all the way down to 0 after each run. (First sprint 10, second sprint 9, third sprint 8….)
2) Bear Crawl 11’s – Bear crawl down then crawl bear back in between each set with Split leg jumps on one end and squats on the other. Therefore, we bear crawled across one tennis court and did 20 split leg jumps (10 each leg) then crawl bear’d back to do 1 squat and worked our way through.
Mary:
Lunged the entire length of all 4 tennis courts
20 Flutter kicks IC
20 High plank ankle touches with each ankle counting for 1
20 Hand release merkins
Circle of Trust, Count-o-Rama, Name-o-Rama:
Announcements: looking to do 2 – 2nd F events in August. One being a family friendly event, potentially grilling out at a park (More info to come). The other being a guy’s hangout/happy hour at a brewery, maybe Tupps brewery in McKinney? Taking suggestions. Also, Rabbit is taking dinner and gift cards over to his friends house whose child, Caleb, had a major back surgery (they had to split his entire back open). Venmo Rabbit if you feel called to give: venmo @nathan-newsome or 469-332-6429 or just give him some cash money.
Mumblechatter was light as the humidity did a number on us but on a legs focused day, Boomer let it be known that The Legs Feed the Wolf.
Prayer requests: we lifted up Caleb after his back surgery and for the long recovery ahead of him. Also, Rabbit’s friend Corey’s father who is on hospice and could go at any moment, such a hard time for the family but also a celebration of life as they bond together through this difficult time. We also prayed for Boomer’s friend, Zach, whose dad had chest pains and is in the hospital, I am sure there is a lot of confusion and uncertainty as this came unexpectedly. In addition, I’d like to lift up my Grandmother who is in hospice with a failing heart, not sure when she is getting the call, but her heart and soul are ready.
Writing this backblast, it reminded me of when F3 Nation lost our brother Dark Visor (from F3 Alpha), their message from that event was clear: “We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.” With that being said, as we grow together as Men who need a savior, my prayer is that we help equip each other not only to take on the day and grow in our faith but also to enjoy every moment we have together as brothers. My bags are packed, are yours?
Pleasure to serve,
Taylor Brasher – Strangler