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Second Choice Thursdays w/Rump & Co. – The F3 Workout Deck

Date: 8/1/2019
Temp: 82
Weather: Humid but nice for August One

Count-off & Name-O-Rama:
PAX:  Ultra, Capsize
QIC: Rump Roast

AO: Burleson Park

Discaimer: Given

Intro/ Warm-o-Rama
I’m calling this the Coach K “Dynamic Warm-up” from Glenco (7/10th of a mile covered)
IST x 20 IC @ the park
– mosey down University to Airline Dr. and up to Daniel

SSH x 20 IC @ the lil’ corner garden
– mosey down Daniel to Dublin

Ranger Merks x 20 IC @ NE corner of park
– mosey onward to Boedecker and back towards University

Dancing Bears x 10 IC @ corner of Univ and Boedecker
– mosey back to park

Now that we’re properly warmed up…

The Thang:
Started with “The Wheell of Merkins” x7

The F3 workout deck – we played cards for 28mins got thru 11 cards
– Shuffle the deck, one PAX cut, then each PAX pulls a card and we all suffer together. –  “pain brings you closer together”

– # card = the number + 10reps (example 2 card = 12reps)
– Face cards = 25reps
– Ace = 100reps
– Jokers Wild = 50reps (Burpees)

 – 100M = across the field and back

Cards pulled in pretty close order – 17x Derkins, 300M sprint, 18x backward lunges (DC), 14x Heels to Heaven, 18x  Merkins, 19x Low, Slow Squat, 100x arm circles, 20x decline Merkin, 25x Merkins, 400M sprint, 200M sprint
***PAX decided that YHC needed to do a better job at shuffling the deck)***

Finished with 2min of Mary – WWII Sit ups till clock hit 615

Circle of Trust (CoT):
Rump prayed us out

Playlist:
No tunes today

Moleskin:
 For a moment I thought it was going to be Ultra and myself then Capsized rolled up on us during SST’s (I actually meant to start with IST’s to be crazy but am so “preprogrammed” I did them in order) right before we moseyed off. Ultra commented that he thought it was “no running”. I would say i try to make it a normal boot camp, we covered about 2.25mi today plus exercises and kept an good pace and still found time for a little mumblechatter. Ultra told YHC I looked like I have “slimmed down 50lbs”, I told him I wasn;t sure if I should take that as a compliment or insult!?!? The sprinklers came on so we had to omaha the running and used the parking lot across the street down and back x2 for 400M… on the 200M we did down and back, then for the 300M we did a down and back and picked up the six. It was a great beatdown but we do need to shuffle them better next time. To YHC’s credit, they watched me and then @Ultra cut the deck. ALL HIS FAULT! 
Speaking of all his fault we did count off or do the name-o-rama! Shame on me

Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F this Saturday Aug, 03 at 1900 at HG Supply for a co-birthday party for Sally, Rump, and there was one more person with an upcoming B-day

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Achieving Shoulder Goals Day 1

PAX: Stingray, F150, Aaarrrggghhh, Oatmeal, Draper, Coach K, Sally, Rump Roast, Ina, Splash, Spread, Candy Cane, Pepper, Sex Panther, Sweet Baby, Christmas (F3 Area 51), Larry Legend (F3 Durham)

QIC: Alright Alright

18 PAX gathered in a very humid gloom.  As many of you know YHC is trying to find new ways to accelerate my first F.  My biggest weakness right now is probably upper body strength, so that was the focus of this workout.

Warm-o-rama

SSH x25

IST x15

Overhead Claps x41

Tha Thang

Bataan Death March: North on Hillcrest to Caruth, West on Caruth to Thackery, South on Thackery to Greenbrier, East on Greenbrier to the tennis courts at the park.  PAX at the back of the line would do 5 hand release merkins then run to the front of the line. The group was so big that we needed two lines, and probably could have used three.

Jacob’s Looping Ladder: run to pull up rings, pull-ups 1:7, run to back of tennis courts, burpees 7:1.  Very similar to the traditional 5x5x5, but a few more reps and a lot more running.

Plankorama: different styles of planking with Nolan Ryans thrown in, 10 reps on each side.

Wheelbarrow-rama: Partner 1 wheelbarrow across both tennis courts, Flapjack and Partner 2 wheelbarrow back.  If partners need to switch between tennis courts both partners have to do 5 merkins.

5 Buddy merkins (double high fives between each merkin)

Repeat Wheelbarrow

10 T-Merkins 

Repeat Wheelbarrow

Some more planking

Mosey back to Parking Lot

Flutter kick until EndEx

Circle of Trust

YHC prayed us out.

Moleskin

Some complaints and comments about running. Not unheard of at one of YHC’s workouts. Rump even called it “Caruth Trail.”

The wheelbarrows were quite the crowd pleaser.

Announcements

Sally and Rump Roast birthday celebration on 8/3 at HG Supply at 1900.

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Tennis Court Baseball

DATE: 7/30/2019.

TEMP: 76.

WEATHER: Cloudy and cool.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Boomer, and Eruzione.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Q is not a professional. PAX are at the workout voluntarily. PAX should modify as needed to avoid getting hurt.

 

WARM-O-RAMA:

SSH x25 IC
IW x 15 IC
J Lo’s x 15 IC
Cotton Pickers x 15 IC
Morroccon Night Clubs x 50 IC

Native American Run for 1 mile (4 laps around the track).

THE THANG:

Mosey to the tennis courts for Baseball. Q chose a court and designated each corner as a base. PAX split into pairs. Do 80 reps per pair at each base. Partner carry along the long side of the court. Bear Crawl along the short side of the court. The team with the most complete laps around the bases wins bragging rights. PAX tied at two runs.

1st Base: Frog Jumps

2nd Base: Hand Release Merkins

3rd Base: Freddie Mercury (double count)

Home: LBCs

MARY:

Q went around the circle, letting each PAX pick an ab exercise.

American Hammer x20 IC

Flutter Kick x20 IC

Rosalita x15 IC

Leg Raise x11 IC

CIRCLE OF TRUST:

MOLESKIN: Almost no mumblechatter this morning. Q takes this as a compliment, as PAX were (hopefully) working too hard to spare breath.

ANNOUNCEMENTS: Rabbit reminded everyone of the plan to provide Caleb’s family with dinner. Caleb recently underwent intense back surgery, and is currently in recovery. Rabbit will post his Venmo or other method of giving him money to fund dinner. Any leftover proceeds will be given to the family. Q announced the job offer he received and accepted last week.

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Hill Country BBQ and Fantasy Football

MRM backblast

Sweet Baby and Sex Panther joined Icebox and Maverick on the Ruck, talked about splash pads, fantasy football, and bbq. Sweet Baby is an expert in Hill County BBQ and will lead an expedition at some point (Sex Panther said he’d be in but if he goes we’re making him hike the whole thing in his sweet gear).

I wonder if Oo-De-Lally is going to be our fantasy football commissioner again this year? More importantly does Ant Man still have the UM boy shorts? 🤔

AlrightAlright Sally Coach K Draper Gold Digger Chairman Mao and Pepper ran, it was super humid and no PR’s were achieved

Need Q’s for this week! Would be great to see some of our VQ’s from a few weeks ago get into the regular rotation! (Stingray Draper Sweet Baby)

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Rumps Birthday Beatdown…The Fitness Test! Fancy water included

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Oatmeal, Sally, Sex Panther, Sweet Baby, Plus One, and the one and only Chairman Mao (pulling in about 80 burpees in)
QIC: Rump Roast 

AO: Burleson Park #thefitnesstest #55minutes
F3 DISCLAIMER & WELCOME: Given
Weather: 74 degrees and sunny but not hot!

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
The Fitness Test

MARY:
Included in the package deal

CIRCLE OF TRUST:
YHC prayed us out 

MOLESKIN:
The PAX knew that it was a birthday beatdown for the Rump-ster’s 44th! I believe the cat was out of the bag and most everyone but @Draper knew we were doing the fitness test.  YHC was still determined to beat my benchmark score on the last “faulty” Fitness Test. I thought what better motivation than to have the whole group do it with me on my special day! There wasn’t a ton of mumble chatter with everyone racing the clock. It was @Drapers first go at this one and he seemed SUPER excited. As eluded to in the preblast there was a fancy water cerveza salute. I took a moment to thank the guys for coming out and sharing my day with me and getting better. YHC has been coming out since last October and when I started I couldn’t run 200yrds much less complete the Fitness Test. Even with 20yrs of living in Dallas, it’s a hard place for even the most social guy to make solid friends and in less than a year I have an entire group of buddies I can depend on. I told someone last week that asked me “does it get easier?” – My response was that it doesn’t get easier, we get better! Keep showing up gentlemen.

PLAYLIST:
I got DJ @Ice Box’s birthday playlist, copied it to Google Play, and added a few more Bday favorites! – https://play.google.com/music/playlist/AMaBXymmrisC3nZVFMnzOyyqzhihayYlUg7iyz8EEBtxof19pBWBxxtruhy3kFQtPKFdH-sn46xPS5nUFfXTIBs85n6Yvy8vKw%3D%3D

ANNOUNCEMENTS:
1. Q-Source next week Wednesday (1800 @Chick-fil-a on Hillcrest) and Friday (1130-ish and Preston Center-ish)
2. Second F – @Pow-pow and @Draper are hosting the UFC fight this evening at Pow-Pow’s house
3. @Oatmeal and @Sally Q’ing a CSAUP meeting Thursday 0930 at Dream Cafe on Mockingbird / Abrams

 

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Return of the Suicide Squad

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Icebox, Oatmeal, Rump Roast, Sally, Sex Panther, Sweet Baby
QIC: Teasip

AO: Glencoe Park #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Daisy Pickers x10

THA THANG:
Brought back the old classic of suicides with exercises in between.

Bearway to Heaven, then running suicides with increasing and decreasing exercises to 10 each time you returned to the starting line. 

LBC’s (increasing, close line to far line)

OH Claps (increasing, far line to close line)

Calf raises (increasing starting at 2, increasing by 2, close line to far line)

Merkins (decreasing, far line to close line)

Monkey Humpers (increasing, close line to far line)

WW2 Sit ups (increasing far line to close line)

Burpees (increasing, far line to close line)

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not sure if any of the PAX knew what was coming with the gif provided in the #preblast, but they showed up anyway if they knew. There was some complaining about the amount of sprints at Special Sauce’s Thursday beatdown, but YHC didn’t really care/bother to change the workout. Not much mumblechatter during the workout has most of it was spent sucking wind or counting out exercises. Rump Roast did want to do the full count up to 10 of Burpees after YHC orignially said just 1 Burpee each time to return to the line. YHC obliged and that led the rest of the PAX to suggest Rump Roast should have to lead a running intensive Q going forward, as well as captain the Gamma team for the Dallas Marathon.

Some good discussion on Gatorade and how apparently the new version is just kool-aid per Oatmeal and if Draper’s “electrolyte” pills are in fact “electrolyte” pills. We’ll have to monitor Sex Panther tomorrow to see.

ANNOUNCEMENTS:
1. Q Source today at 11:30 at Flying Fish in Preston Center
2. Rump Roast Birthday Beatdown tomorrow

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How many Mony Mony’s could a man moan about if a man could moan about Mony Mony?

AlrightAlright Sex Panther Thunderlips Oatmeal Sweet Baby Special Sauce PowPow Sally Teasip Plus One joined DJ Icebox

Took a trip down memory lane to a time when I had time to find random songs that repeated a word or phrase a whole bunch of times and counted them out and built a workout around it.

PowPow almost had a stroke after I told him we had to listen/workout to Mony Mony again after he couldn’t tell us how many dips we did but that was just some DJ Icebox hazing.

Here’s the set list:

Rocky IV fight music – warmup

Billy Idol – back plank + dip “Mony” (67 reps)

Rick Ross, Push It – overhead press + squat with “push” (89)

Gangsta’s Paradise – run around the park

Kevin Gates, mountain climbers + merkin with “tired” (42)

Yeah! (96)

Firefly- 3:00 run

Derez De’Shon- Hardaway, Superman + merkin with “hardaway” (56)

I’m Blue – 3:40 run

Unk, walk it out- flutter kicks + LBC’s with “walk” (110)

YG, Go Loko- freddy Mercury’s + WWI with “loko” had to stop 2 min in because of time

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Wacky Wednesday

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Draper, Capsize, Rump Roast, Chairman Mao, Pow Pow, Alright Alright, Plus One, Gambler, Ina, Pepper, Splash, Aaarrrggghhh, Candy Cane, Stingray, Sex Panther
QIC: Sally

AO: Caruth Park (actually mostly Coffee Park)
F3 DISCLAIMER & WELCOME: Given.

WARM-O-RAMA:
SSH x 20
IST x 15

THA THANG:
Accelerated mosey to Coffee Park
Either pick up the 6 or perform plank-o-rama upon arrival

Canoe to Starfish:
Hold a “hollow boat”/”canoe” by lifting legs to 6 inches and also by partially crunching the upper body. In cadence, slowly move arms and legs out to Starfish position and back without allowing extremities to contact the ground.

10-count

5x5x5
5 rounds of 5 reps of the following 5 exercises:
Pull-ups
Hand-release merkins
Lunges (double-count)
Flutters (double-count)
Dollys

Mosey to Baseball diamond

Partner BLIMPS:
Partner 1: Run around the bases twice
Partner 2: Perform exercises

As a pair, complete 100 of each of the following:
Burpees
Lunges (double-count)
Inches (6 inches; do a 4-count and that’s “1”)
Merkins (double-count)
Plank jacks (double-count)
Side-Straddle Hop (double-count)

Accelerated mosey back home

MARY:
Slow Rugby sit-ups x 10 IC
Dr. W’s x 6 IC

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Good times all around. Today featured a focus on running and core work.

No PAX even completed the 6 inches portion of BLIMPS. May have to bring back in the future to measure progress, as there was clearly still a ton of good exercises left. YHC called out time to allow the PAX to push themselves though they would not “complete” the workout.

Mumblechatter directed at YHC included, with his new haircut, the closing of LHCM and moving on to a career in the Marines.

Congratulations and safe travels to Gambler. It has been good to have you, you’ve made us better as individuals and a group.

ANNOUNCEMENTS:
1. QSource this week: Wednesday 1800 CFA on Hillcrest and 1130 Friday in Preston Center. This week is about “Shared Leadership Teams.” In every part of your life, having other men and leaders there to help you is absolutely essential. If you’re doing well, reach out to another man and bring him up. If you’re not doing well, reach out to another man for support. #FightTheFlux
2. Rump Roast is Q’ing a special birthday beatdown this Saturday. Join HIM.
3. There’s a ton of work to do in F3 Dallas (and North Texas) – we should all be stepping up to take some form of leadership position. Doing so will help grow both yourself and others.

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Preblast July 21, 2019

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

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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: TBD

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

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

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

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

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

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. #SYITGPreblast June 9, 2019

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Doubletime – Accidental Q

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sally, Sex Panther, Scrubs

QIC: Pow Pow

YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

The accidental Q….so, if you post to a workout and are immediately informed by the PAX that you signed up to Q said workout the previous evening, first ask yourself “Am I at Flag Pole Hill? Is it Monday?” If the answer is “Yes”, then you’ll be fine, and if you showed up a minute late like YHC did this morning, then just say “Let’s go” and start running (or rucking). If the answer is “No”, then hopefully you can think up a bootcamp workout plan quickly, maybe do an extra long warmup to buy yourself some time to think.

(Fabricated) Mumblechatter: Sally and Scrubs probably talked about soccer.