Sex Panther, Tater Tot, Rocco (Tater Tot’s pup) joined Icebox and Maverick for Mutt Ruck Monday
Took the normal path and discussed sleep training, gap year’s, and adjusting to Dallas.
I just like running
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pony Express, Splash, Icebox, Goldie, Rump Roast, Ina, Draper, Grapefruit (FNG – welcome!), Scrubs (FNG – welcome!), Ant Man, Hotty Toddy, Sally, Coach K, Tater Tot
QIC: Teasip
AO: Burleson
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 20
Burpees x12 OYO
THA THANG:
Mosey to the Quad for a modification on Special Sauce’s Thursday workout a few weeks back. Everyone completes one lap around flag pole, and then you are paired up with your opposite finisher (1st with 16th, 2nd with 15th, etc.)
You and your partner start on opposite sidewalks and run around a lap around the flag pole. When you pass each other, do an exercise and then continue running until you catch each other the second time, and return to the start line. Did this five times, with the following exercises on the lap and in between laps
1st lap: Partner Derkins (Partner 1 planks while Partner 2 does 10 Derkins with feet on partner 1’s back. Flapjack when Partner 2 finishes Derkins).
2nd lap: High five squats x12.
3rd lap: OH Claps x20. 20 Flutter Kicks between laps.
4th lap: Monkey Humpers x12. 12 Uptown Crunch between laps.
Final lap: 10 Burpees.
Next up was DORA with the same partners. 100 Merkins, 200 Squats and 300 Freddie Mercurys. Partner 1 does exercise while Partner 2 ran a lap around the fountain.
Mosey to the tennis court for Vaccuum cleaners to the first three lines on the courts. Then Penguin crunch x12 to finish
MARY:
Done intermittently during the beatdown
CIRCLE OF TRUST/BOM:
YHC discussed the recent emphasis on Shield Lock, Accountability, Correction and not being able to walk this life alone. The workout was mainly with a partner and the hope was that motivated each PAX to push themselves and be there for each other. We need to continue to be there for each other to encourage, correct and love each other.
MOLESKIN:
A few PAX figured a cardio beatdown was coming, and boy were they right. T claps to Alright Alright, Coach K, Icebox and Rump Roast for doing a mini-CSAUP by double dipping with Sauce’s early morning beat down. Not a whole lot of mumble chatter with the PAX sucking wind for most the workout. A few PAX were rather upset with the amount of running and the constant running, while others appreciated the running. Goldie showed his cheetah speed the last lap of the first part when he incorrectly assumed that was the end of the workout, which led to him moving a little slower during the partner DORA and regretting that life decision. Kotters to Hotty Toddy for being back in quite some time. Overall a solid beatdown and good time was had. Coffeteria led to Pony Express again reinforcing the belief that F3 Dallas has the best Coffeteria spot with Bubba’s, much to Sally’s dismay. There was a name change as we switch Grapefruit from Whammy and debated being meaner to Scrubs, but decided not everyone needs to have a mean name.
ANNOUNCEMENTS:
1. July 4th workout and due to high cost of the 5k, we will do our own event/possibly seek out an alternative event
Back to the real Doubletime Route
#backblast 3 PAX gathered to start the week off right. Oatmeal, Sally and YHC ran 5 miles.
Mumblechatter: some discussion over the BOOMER vs. Ant Man workout bet. We all agreed that we need a reminder of what’s at stake.
Sally called out to our friends the Peacocks and they sang back to him. They clearly miss their friend Gold Digger.
Then everyone stopped wasting their energy on talking.
Return of Walmart
DATE: 6-20-2019
TEMP: 72
WEATHER: partly cloudy.
COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Mookie, Strangler, and Silicon.
QIC: Walmart.
AO: Liberty Park in Plano, TX
WELCOME/DISCLAIMER: Q gave the welcome and disclaimer.
WARM-O-RAMA:
Windmills x 10 IC
IST x 15 IC
SSH x 20 IC
Mosey to the tennis courts for Paint the Lines.
THE THANG:
BEAR CRAWL DORA:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled across the tennis court. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the starting position to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until they completed the workout by doing 1 rep of each.
DECK OF DEATH:
Diamonds = Merkins.
Hearts = SSH.
Spades = Squats.
Clubs = Lunges.
Jokers = 10 burpees.
PAX arranged into different pairs. PAX took turns flipping over a card from their respective decks. PAX would then do the amount of reps depending on the suit/value of the card until all cards had been flipped.
MARY:
LBC x 20 IC
Pickle Pounders x 20 IC
Freddy Mercury x 20 IC
CIRCLE OF TRUST: PAX talked about Silicon’s travel plans next week, and inquired about other North Dallas PAX that were missing from the workout.
MOLESKIN: good Mumblechatter this morning as PAX got to know Q. PAX attributed Q’s energy to his recent nuptials. Mookie and Q learned that they work near each other and made lunch plans the following week. PAX are excited about the momentum of Plano F3.
Snider Plaza Stroll
June 19, 2019
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Rump Roast, Sally, Alright Alright, Sweet Baby, Aaarrrggghhh, Ina (Given my timely post, let me know if I forgot your presence)
QIC: Oatmeal
AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 10 IC
IST x 15 IC
Mountain Climbers x 20 IC
THA THANG:
Mosey to Snider Plaza where YHC had PAX sprint first block on Sider Plaza from Westminster to Rankin to determine speed rankings. Partner up slowest with fastest, etc. for a race up the plaza. YHC jumped in with one of the groups given the odd number of PAX for the day. PAX then completed the following at each intersection:
Rankin Ave
P1: Sprint to Milton Ave
P2: HR Merkins x 10, sprint to Milton Ave
Milton Ave:
P1: HR Merkins x 10, sprint to Rosedale Ave
P2: Bobby Hurley’s x 20, sprint to Rosedale Ave
Rosedale Ave:
P1: Bobby Hurley’s x 20, sprint to Daniel Ave
P2: WWII situps x 30, sprint to Daniel Ave
Daniel Ave:
P1: WWII situps x 30, run to Hillcrest back and back then OHC x 40
P2: OHC x 40, run to Hillcrest and back
YHC then had PAX crab walk across crosswalk to island where they shuffled on their hands along the curb face up across and walkcrabbed to other side of plaza. PAX returned from whence they came bear crawling and crawl bearing, facing down when shuffling across island. This whole sequence was repeated.
Once safely back in front of Kuby’s, YHC had PAX perform alligator pushup walk for approximately 15 yards and reverse lunge it back to the start.
Finally, YHC had PAX line up individually to race back down the plaza repeating the exercises in reverse that we did to get up the plaza. Once completed, mosey back to Caruth Park stopping a few times to perform random exercises while picking up/waiting on the six.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
What YHC thought was a brilliant race concept failed in execution and quickly devolved in running and completing exercises with no winner crowned and therefore no prize/punishment doled out to the victors/losers. The mumblechatter further confirmed YHC’s failed race attempt when it was determined that only one partner would determine the outcome. Oh well, back to the drawing board… Workout still proved effective and PAX really enjoyed the alligator pushup walk. As is typical with my abundance of running, Rump was effusive with his “compliments,” which only go to feed my ego!
ANNOUNCEMENTS:
1. None remembered except Q Source that evening
Liberty
AO: Liberty Park in Plano, TX
Conditions: Next time – bring your bugspray….
PAX: Eruzione, Walmart, Mookie, QIC: The (Scranton) Stranger
Warmup
Quick Mosey
10 Good mornings
10 Imperials
10 Hillbillies
10 Baby Arm Circles – 10 Reverse
10 Overhead Presses
100 SSH’s
The Thang
Workstation 1) 10 – 100 Yard Sprints with 10 Merkins after each run (totaled 1,000 yards of sprinting and 100 Merkins)
Workstation 2) Walking lunges – for a full lap around the track. Which Mookie commented that the Vines High School track is actually longer than .25 of a mile.
Mary:
Good mornings OYO
Circle of Trust, Count-o-Rama, Name-o-Rama:
I believe this was the first time we all met in the same spot…. a lot of progress there.
Prayer requests: General prayer for the overall safety and well being of everyone’s children.
Pleasure to serve,
Strangler
…Ruck Monday
#backblast
PAX: Icebox, Coach K
QIC: Ant Man
Good ruck this morning. Sorry for the late backblast, the Band website is now banned at work… some of this backblast is based on true events.
We went 2.36 miles in 41 minutes. No mutts today so we are getting the cold nose from them. Coach K had to endure some talk about nannies between Icebox and I. Vanderbilt looks like they might lose their College World Series game tonight so Coach K might be in good spirits tomorrow. We made fun of Camp Gladiator some for cancelling their workout and I thought it would be nice to invite a girl who showed up to CG to workout with us. Sally quickly shot that down and reminded us of the 4 (or 5?) tenants of F3.
This is VQ week. Be there!
Doubletime… Soggy Yet Again
PAX: Draper, PowPow, Sally
QIC: Alright Alright
Everything got off to a great start. We were all running at a blistering pace. Then we made the turn North towards Lanshire. YHC forded across one river, but decided that the next was too risky. So YHC forded back to the rest of the PAX and we ran back East to Goforth to pick up the rest of our loop. We still covered 5 miles. Temperature was perfect.
Ina’s Playground
COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast, Icebox, Draper, Sweet Baby, AlrightAlright, Coach K, PowPow
QIC: Ina
AO: Burleson Park : Saturday, June 22, 2019
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Jump Lunge x 10 IC
Windmill x 10 IC
THA THANG:
Run big loop around park
Ab Party #1
Flutter kicks/Plank on elbows/Rugby sit ups/x-ups – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).
Round 1 – All Pax asked to partner up
Partner 1 Partner 2
Long jump down/back Cherry picker and press with 10 lb wts.
(3 rounds) (3 rounds)
Run small loop
*Med ball Russian twist/toss *Med ball Russian twist/toss
(15 reps) (15 reps)
Run small loop
Frisbee walrus down/back Jump rope
(3 rounds) (3 rounds)
Run small loop
*Merkin – 5 yds *Merkin – 5 yds
(10/8/6/4/2)= 30 total (10/8/6/4/2)= 30 total
Run small loop
Pull ups x 5 Dips x 10
(3 rounds) (3 rounds)
Run small loop
*Partners do same exercise
After all were completed, PAX ran another big loop around park.
Ab Party #2
6 inch hold/J Lo/LBC – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).
Round 2 – Due to time, each group was asked to try and complete one station with the run
Partner 1 Partner 2
Sprint down/Burpee back Shoulder press with 5 lb wts.
(3 rounds) (3 rounds)
Run small loop
*Med ball sit up/toss *Med ball sit up/toss
(15 reps) (15 reps)
Run small loop
Frisbee inch worm down/back Jump rope(R leg down/L leg back)
(3 rounds) (3 rounds)
Run small loop
*Merkin – 10 yds *Merkin – 10 yds
*(9/7/5)= 21 total (9/7/5)= 21 total
Run small loop
Bench jump x 5 (continuous) Al Gore
(3 rounds) (3 rounds)
Run small loop
*Partners do same exercise
MARY:
Ab Party #1 – #2
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Even in the warm, humid temperature, PAX were upbeat and ready for the challenge. The goal was to keep everyone moving with core, cardio, multiple exercises, and no down time. Worked with partners to push and encourage each other. We all got through round 1 and both Ab parties, and one station of round 2. The frisbee walrus was (again) a crowd favorite, proving to be more difficult with 3 rounds and slightly uphill. Coach K and I discussed some possible modifications to get through more of round 2 next time. Tclaps to AlrightAlright for posting for half the workout even though he had a commitment at 0845. Tclaps to Icebox for providing tunes requested by YHC when he arrived (he was prepared)!
ANNOUNCEMENTS:
1. Sweet Baby is working on F3 Dallas shirts
2. Several races coming up – see Band
Runs N Guns
Friday 6/21/2019
COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Rump Roast, Icebox, Kool-Aid, Coach K, Draper, Oatmeal, Alright Alright, Sweet Baby, Aaarrrggghhh, Pow Pow
QIC: Sally
AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
Mosey to far (west) side of Caruth, stopping for 10 merkins OYO on the way.
THA THANG:
Block runs ‘n guns:
Run a block, and go back to pick up the six when finished. Once all in, do a bunch of exercises at the intersection.
Exercises included:
Crab Cakes
Stance Jacks
Hand-Release Merkins
Several PAX’s choice including Overhead Claps, Squats, and other.
Repeato x 1 out (west), repeato x 2 back (east)
Mosey into the Tennis Court
Court Work:
Burpee Dan (?modified?), up to 2:
1 length of the courts: 1 lunge, step up with back leg, 1 burpee
Length of the courts back: 2 lunges, step up with back leg, 2 burpees
A couple rest counts
A few PAX’s choice exercises (don’t remember exactly)
Suicide short to long
Suicide long to short
A couple rest counts
A couple more PAX’s choice exercises (Iron Hulk, Mickey Mouse Merkins)
Final suicide – and by PAX’s choice.. bear crawl bear style.
MARY:
No time for extra.
CIRCLE OF TRUST/BOM:
Prayed for guidance, support, and direction on the path we are meant to take.
MOLESKIN:
Excellent work by all 12 PAX today. Great showing for a Friday. Everyone pushed themselves, which included picking up the 6 on the block runs.. which Rump likened to “worse than those really long NY City blocks.”
Guys are clearly getting faster and stronger, keep it up.
ANNOUNCEMENTS:
1. If you’re in QSource, you already know. If you’re not in yet, ask guys about it. It’s excellent and very helpful for #acceleration.
2. Shield Locks are in full swing. If you’re not in one, reach out to one of the guys you know is in one, or ping me. They are also excellent and really important for what we are trying to do.
3. Be on the watch for upcoming “Troubadour” opportunities – chances to go and help other regions get launched, show them what F3 is about. Like what we did with FW last week.