F3 DFW BackBlasts

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.      

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.

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: 8/7/2019
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! 

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: 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.