Posted on

Fort Worth & Dallas Convergence

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Ina, Rocketman, Cinco, Hercules, Governor, Iceman
QIC: Teasip

AO: Overton Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

Cotton Pickers x 10

THA THANG:
Mosey across the way to the field for Jacob’s Ladder with Burpees and Monkey Humpers). Next up was the Dirty McDeuce of Jumping Spiders x12, Gorilla Squats x 12, Mountain Climbers x 12 and OH Claps x12, with a short circle lap in between each round (3 total rounds).

Everyone then partnered up for DORA, which included one partner running the same short circle lap while partner 2 did the below exercises (flapjack when partner 1 returned from running): Merkins x100, Squats x200, LBC x300

Return mosey to the tennis court for paint the lines.

MARY:
Done in DORA

CIRCLE OF TRUST/BOM:
YHC thanked F3 Fort Worth for having the F3 Dallas guys out. YHC encouraged the men of F3 Fort Worth to continue the EHing of Sad Clowns and did a quick mini-Q school session after the workout.

MOLESKIN:
Some mumblechatter early before the workout got more intense and the PAX started sucking wind. YHC quoted Remember the Titans, but it appears the men of Forth Worth do not watch movies. YHC made that comment to which Hercules responded with “We only watch F3 videos” so they’re obviously constantly chugging the F3 Kool Aid (may even have the IV’s hooked up). Overall, a lot of encouragement amongst the PAX and YHC really enjoyed his time in the shadowy place of Fort Worth

ANNOUNCEMENTS:
1. Stay tuned for another convergence later this summer between F3 Dallas and F3 Fort Worth.

Posted on

Rump & Company vs. Rocky || “The BALBOA”

Date: 6/20/2019
Temp: 75
Weather: Clear with just a few pillow sized clouds. Moon was still out bright, it was awesome!

Count-off & Name-O-Rama:
PAX:  Sweet Baby and Stingray
QIC: Rump Roast

AO: Burleson Park / Dallas Hall

Disclaimer: Given

Intro/ Warm-o-Rama
IST x 20 IC
Ranger Merkins x 16 IC
SSH X 20 IC
Dancing Bears x 10  IC
Cotton Pickers x 10  IC
Mickey Mouse Merkins x 10 OYO

Mosey to Dallas Hall stopping along the way for “Wheel of Merkins” and stopping again for some Rocky Balboa’s x20 IC (Tip: remember to turn off your speaker after Q’ing, double check it’s charged the night BEFORE you’re going to use it) YHC’s speaker was dead and as I figured this out I forgot all about 2 stops I had planned, we moseyed all the way to Dallas Hall)

The Thang:
Right out of the @Special Sauce playbook we did the BALBOA using a modified version. We around the fountain and since there were not enough for teams we modified on the count.

BALBOA
Partner up, P1 runs around the fountain, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward) I Omaha’d tp 100ttl 50x each direction… Shouldn’t have
LBC’s (150)
Big boy sit-ups (200) – Omaha’d to 100 for time
Overhead Claps (250) – Omaha’d to 100 for time
American Hammers (300, each side is one)  – didn’t get to these due to time

Moseyed back to Burleson for CoT (Was going to stop along the way for “Dirty Hook-ups” but didn’t have time).

Circle of Trust (CoT):
I took a moment to talk up and do my version of “selling” the 2 PAX on coming out or at least reading along with Q-Source that it’s a very cool curriculum that I feel safe saying we’ve all been interested in and feel as if we’ve taken something away from it. Leadership training… Part of getting better and Living Right! Stingray is having his VQ a week from today at Second Choice Thursday, let’s get some guys out to support him, the Katy Trail will still be there “next week”! 

Playlist (Also provided by @Special Sauce):
Rocky F3 – By Brian Mack
https://open.spotify.com/user/brianmack28/playlist/2DEqMLPH0yLotTITtrMVcY?si=ddpWqgaKRFecDlstyDI9gQ

Moleskin:
There was too much, I was feeling gassed, lethargic, and overall just lack of “umph” this morning. Seeing two bright faces out there with me helped but then, disaster struck with my portable speaker not being charged, it threw me off. Then, I shouldn’t have Omaha’d the arm circles – 100 was too easy.  We (meaning me) didn’t run hard enough in between sets. I felt we were all a little lazy in some of our transitions and chit-chatting rather than putting in work. It was a good work out none-the-less but I feel like the 3 of us could have pushed harder.  I tried to impart my “sage wisdom” on @Stingray for his VQ next week.  I told him OYO is your friend, prepare more than you think you’ll need and still add Mary JiC. 

 

Posted on

Sprints N Scouts

Backblast Thursday 6/13/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Pow Pow, Special Sauce, Icebox, AlrightAlright, Coach K, Oatmeal
QIC: Sally

AO: SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Tony Hawk burpees x 8 OYO
Windmill x 5 IC

Mosey to Track

THA THANG:
Started off with 1 lap forward then 1 lap backward

Pause exercise bilateral Nolan Ryans x 20 IC

“Around the World”
Forward run 1/4 lap
Left foot first carioca / karaoke 1/4 lap
Backward run 1/4 lap
Right foot first carioca / karaoke 1/4 lap

Pause exercise flutter kicks x 36

Around the World repeato

Mosey to the straightaway start of the track

Sprints:
Groups (of 4 and 5), sprint 100m, then recover mosey next 1/4 lap (100m).
Once all PAX arrive, backward sprint 100m
Recover mosey back to start line
One final 100m sprint directly into an Around the World

10 count

750m run (end at NW corner of track).

Scouts:
Leave track running to the north, towards Burleson. Groups of 4 and 5.
Scout run is like an Indian / Native American run, but instead of the back man running to the front, the front man sprints ahead for a predetermined distance (we decided 20 steps), then sprints back and joins the back of the line; and the next man in front starts his sprint.

Did this for about 7-8 minutes.

MARY:
The Sally favorite, 8-count Dr. W.

CIRCLE OF TRUST/BOM:
Doneski. Prayed for all the important stuff including any PAX who are struggling and any men who we can help through our efforts.

MOLESKIN:
Had a great running-focused workout, kept ourselves at an advanced heart rate with some much-needed rest interspersed. Around the World seemed great for mobility work, may have to bring that back, although probably not a PAX favorite. Sprints were an interesting switch-up and definitely exhausted us, although Ina says he “only has one speed.”

ANNOUNCEMENTS:
1. QSource groups: We currently have two (Wednesday evenings and Friday lunch), and are looking to form a third. If you aren’t in one, contact Sally to get connected – it’s absolutely worth it. Ask PAX who are in one to share their experience.
2. Roller Derby this Saturday night. Stay tuned for more details.

Posted on

Floods and Snakes

Coach K Ant Man (+ Eli) and Sally joined YHC and Maverick on the mutt ruck and Tater Tot Draper and Kool Aid (FNG who joined us from Charlottesville) ran

The trails were flooded leading to some pretty peculiar routes on both sides. We thought Tater Tot got lost again but his sense of direction was better than we thought.

MRM conversation topics included the joys of homeownership, snakes, act of God cancellations by American Airlines, and how awesome west coast majors are

Kool Aid is in seminary and led us in an awesome prayer to close us out

Have a great week everyone!

Posted on

Rocked Around the Clock

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Ant Man, Rump Roast, Sally
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

WARM-O-RAMA:
SSH x 10 IC

IST x 10 IC

Windmills x 5 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. 

  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:

  • Coach K completed 3pm (15 full stations)
  • Special Sauce & Draper – 12p (12 full stations)
  • YHC – 11am (11 full stations)
  • Sally, Rump Roast & Ant Man – 9am

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 before the mosey and Ant Man joined us fashionably late.  Warm up warm up commenced at the fountain when YHC realized I had left my phone and speaker back at the park, which delayed the start of the workout, which in retrospect was most certainly appreciated by the PAX.  Once the workout began, there was a bit of mumble chatter; mostly choice adjectives describing YHC and the workout, not to mention the choice playlist I assembled (the number of songs with “clock” or “time” in them are not as plentiful as “Christmas” or “f@&k”). Mumble chatter died away quickly as the effects of the workout took effect.  Even YHC’s state-of-the-art speaker was no match for the fountain.

This workout thoroughly beat down the PAX and there were a few comments about this being added as a benchmark workout although YHC isn’t sure any of the PAX would welcome another iteration of the Clock.

Posted on

Friday Beatdown – Leg Day at Glencoe

#backblast

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox PowPow Draper Eli
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x10
Slow Squats x 10
Windmill x 10
Daisy Pickers x 10

THA THANG:
Mosey to Tennis Court

Wheel of Animal Walk
Down and back, Exercise at middle, far and middle sides
Frog Hop, Mickey Mouse Merkins x 15
Bear Crawl Merkin, Monkey Humpers x 30
Duck Walk, Nipplers x 30
Crawl Bear Merkin, Monkey Humpers x 30

Line of Fire between each set
6 inches, flutter kicks to 60

Ring of Fire
chilcutts, dancing chilcutt to 30

Iron Hulk
1 to 4 ratio of Merkins to Shoulder Press
Odd numbers only to factor of 9

Ring of Fire
6 inches, Rugby Situp to 30

Mosey to Soccer Field

Reverse Lt. Dan across the field
4:1 reverse lunges to squats
Burpee Dan (4:1 lunge to burpee) back
5 4x4s at middle, far and middle (burpee, merkin & mtn climber)

Mosey to back to start

MARY:
Sweat Angels x12
Freddy Mercuries x20
WW2 Situps x 10 OYO

CIRCLE OF TRUST/BOM:

MOLESKIN:
Lighter crowd today with some PAX headed to the Fort this morning. Early discussion focused on the NBA Finals, Raptors winning their first ‘ship, Klay Thompson’s injury. Icebox commented that it may not bode well for our beatdown this AM; YHC made sure to include the disclaimer. Icebox filled the group in on the new house and the moving process; Eli quietly dropped he placed 5th and ran a 5.30/mi pace at the Katy Trail 5k yesterday. Draper (i think) made a comment how 30 monkey humpers and bear crawls was not a good mix; all PAX agreed.

ANNOUNCEMENTS:
Happy Hour tonight at Ozonas, 1700.

Posted on

Second Choice Thursday’s – Gettin’ Better!!!

Date: 6/13/2019
Temp: 67
Weather: Glorious!!!

Count-off & Name-O-Rama:

PAX:  Chairman Mao, Sweet Baby, and Arrrgggghhhhh
QIC: Rump Roast

AO: Burleson Park

Intro/ Warm-o-Rama
IST x20 IC
Ranger Merkins x 16 IC
SSH x20 IC
Dancing Bears x10  IC
Cotton Pickers x10 IC
Mickey Mouse Merkins x10 OYO   

–>Mosey to east side “Wheel of Merkins”  x12 IC each position 48 total
–>Mosey to the southeast corner of the parking lot north of the park for “Prayer         Squats” x20 IC

The Thang: 
*Ascending Curb Crawl
Bear crawl to the opposite side, turn & 1x Derkin
Crawl back & complete 2x Derkin to 15  OYO

*Bolt 45’s
Full stand down to 1/2 squat x15 IC
1/2 squat all the way down back to half x15 IC
Full squat x15 IC 

*Dirty hook up.  IC x10
Plank facing the wall. 
        1. right hand up
        2. Left hand up
        3. Right hand down
        4. Left hand down.

*Lt. Get-ups
Two leg lunges fwd then a prison get up across the field to finish us out

Circle of Trust (CoT):
Thank you to the PAX that continue to show up on Thursdays #2ndCT to give us an option other than running. I know a lot of you like to run and while I can’t fault that, we would love to see you work a Second Choice Thursday in from time to time. The feedback I’ve received is that there worth coming out for.  T-Claps to Sweet Baby and Chairman Mao for continuing to show up and show support. Rump prayed us out.

Playlist:
Google Play – Cardio Hip-Hop
https://play.google.com/music/r/m/L32yrfpurbl35etin6vdhf7tcxu?t=Cardio_Hip_Hop

Moleskin:
 Today was about getting better… We did more reps of Ranger Merkins,  more Dancing Bears, more Mickey Mouse Merks, more reps on Wheel of Merkins, more reps in Ascending Bear Crawl, and added the Dirty Hook-up and Lt. Get-ups to the mix. Gotta say those Lt. Get-ups and Bolt 45’s ain’t no punk! It was a light run day even for a Rump work out but we got in the extra chest and arm work today. Noticed that the 5am tennis players at Burleson is the same hippie looking dude from Caruth on Wednesdays. We only needed the courts for the Dirty Hook-ups so they shared one side with us. It was a pretty uneventful workout. The extra reps on the Ascending Bear Crawl kept most of us to grunts, moans, and heavy breathing! Chairman got there and did some EC on his own and then also walked/moseyed home. For the FIRST time, I remembered to take a picture and due to technical difficulties, they were lost. 

Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F next TOMORROW, Friday 6/14 location seems like it’s going to be Ozona’s 
– OMAHA on the Ft. Worth work out for tomorrow. Alright Alright is out-of-pocket so we’ll be meeting at Le Madeline on Mockingbird at 0430 for anyone wanting to carpool and go work out in Ft. Worth.

Posted on

The DJ’s Birthday Beatdown

#backblast

Sweet Baby Aaarrrggghhh AlrightAlright Rump Roast PowPow Sally Draper Oatmeal Gold Digger Teasip Goose (Willie Loman from Columbus) joined YHC for my bday beatdown

Here’s the thang

Warmup: SSH, IST, windmills

Burpee mile: at own pace, run 1/4 mile, 12 burpees, repeat 3 times. Once finished picked up the six and did 10 more burpees for kicks

Arms by Mrs Icebox:
20 lil baby arm circles forward
20 lil baby arm circles backward
20 lil baby arm pulses thumbs up
10 lil baby arm pulses thumbs down (stopped at 10 because most of the PAX couldn’t keep their arms up anymore, YHC included)

5X5X7:

Five reps of the following 7 times
Nipplers
Burp-ups
Dips
Rugby sit ups
Swerkins

Money to tennis courts for a couple of rounds of paint the lines and some Mary

Thanks to everyone who came out to help me start my bday off on the right foot. Pumped to be in better shape at 35 than I was at 25 (not saying a whole lot about my 25 YO self…)

Announcements:

Q Sources Wednesday night and Friday lunch
Happy hour in splash’s front yard Friday

Posted on

Liberty

Date: 6/11/19

AO: Liberty Park in Plano, TX

Conditions: Cool breeze in the air

PAX: Eruzione, Hopper, QIC: The (Scranton) Stranger

Warmup
Quick Mosey
10 Good mornings
10 Baby Arm Circles
10 Opposite Baby Arm Circles
10 Overhead Presses
20 Walking Toe Touches
50 SSH

The Thang
Workstation 1) Mile run, after every lap around the track complete 20 Merkins, 30 Squats, 40 LBC’s

Workstation 2) Football field – Alternating side squat to the 10, lunge to the 20, bear crawl to the 30, crab walk to the 40 then sprint to the endzone
– Rinse and repeat
Workstation 3) Start with a plank circuit in the enzone then bear crawl to the 10, crawl bear to the 20, crab walk to the 30, opposite hand/opposite foot hop to the 40, reverse hand and foot to the 50, sprint to the endzone.

– Quick 20 merkins/50 mountain climbers
– Rinse and repeat Workstation 3 – except lunge the final 50 yards.

Mary:
1 Cool down lap around the track followed by some Good mornings

Circle of Trust, Count-o-Rama, Name-o-Rama:
The day began in confusion of where to meet (my bad) but on the final lap of Workstation 1 Eruzione and myself were pleasantly surprised to be joined by none other than Hopper (who has been on a 1-year sabbatical). Glad to have you back in the mix Hopper!

Prayer requests: General prayer for overall safety and well being for everyone’s children. Also, lifted up the F3 babies (Baby Boomer, and Thunderlips’ newborn).

Honored to serve,
Strangler

Posted on

Preblast June 9, 2019

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

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

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: Ant Man 

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

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: Special Sauce

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

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

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

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

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