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Back to the Trail

DATE: 6/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Draper, Eli, Ina, Sally, Trickle
QIC: Teasip

AO: Katy Trail (back to #katytrailthursdays)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x17

IST x15

Squats x 12

THA THANG:
Head to the trail for quarter mile intervals. YHC decided to take a leaf out of Ina’s book and do 10 burpees at the start and every half mile. However, that was quickly tweaked after the PAX missed the quarter mile marker for the second quarter mile and ended up doing a half mile. Once we got a mile down the trail, we did a half mile of running down another quarter mile and back to the mile marker before we headed back down the trail. Per Coach K’s request, we did a Bataan Death March with 3 burpees the last half mile, then did 10 Burpees OYO at the start before moseying back to La Madeline for Mary.

Below are the exercises for the intervals:

Merkins x 12, Dry Docks x12

Step Ups x20, Dips x 12

Burpees x10

After half mile run: Burpees x 10

Penguin crunch x12

Burpees x10

Bataan Death March with 3 Burpees

Burpees x10

MARY:
Uptown crunch x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter. YHC and the rest of the PAX were getting concerned that the second quarter mile was longer than normal and we realized that we somehow missed the marker and ended up doing a half mile. YHC blames that on the fact that we haven’t been to the Trail in awhile. The usual groaning about burpees and the Bataan Death March which was a testament to the fact that YHC is a Q of the people as Coach K requested that exercise. Good to have Trickle back out.

ANNOUNCEMENTS:
1. Happy Hour Friday, Location TBD

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Moss Haven

COUNT-OFF & NAME-O-RAMA
PAX: Peppa, United, Plus One, Alright Alright, Draper, Sex Panther, Coach K, Sally, Rump Roast, Stingray, Mr. Belding
QIC: F150

AO: Moss Have Elementary School
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x20
Copperhead Squats IC x21
Arm Circles IC x22 (both ways)
SSH IC x23 (go silent on 10 and see if we end together)

THA THANG:
Variation of Charles Bronson

Three points were used, the initial curb area, then two blocks 50 yards out, and point was the curb beyond the bocks.  PAX performed exercises at starting point, sprinted to blocks, bear crawled to curb , and then mosied back to starting point. 

50 reps:
Merkins
Overhead Claps
SSH
Seal Jacks

Hand Release Merkin
Annies
V-ups
E2K
Nolan Ryans

MARY:
Flutter kicks Ring x2
Pickle Pounders x20
Nevercross Dolly IC x15
Boxcutters IC x10

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Convergence of Regions at UT-Dallas

Last week we received a request from Gandalf of F3 Valley Forge to have a convergence workout at UT-Dallas because he would be in town and staying on campus for a conference. YHC took this great opportunity to meet men from other regions and to catch up with our friends from the Great White North, also known as any part of the Metroplex North of 635.

AO: UT-Dallas

PAX: Boomer (Plano), Eruzione (Plano), Scranton Strangler (Plano), Gandalf (Valley Forge), Spinal Tap (Carterico)

QIC: Alright Alright

Warmorama:

Side Straddle Hops x20

Imperial Storm Troopers x15

Merkins x10

Monkey Humpers x5

Tha Thang:

Bear Crawl Ladder – Bear Crawl to each line of parking lot and back to start point with increasing merkins at each line (1:7)

Long Mosey to Stairs

Dirty McDeuce

Derkins x12

Claymakers (right leg) x12

Irkins x12

Claymakers (left leg) x12

Native American run around pond

Repeato x2 (total of 3 sets and 3 laps)

Short Mosey

Six Minutes of Mary

Flutter Kicks

Protractor

Low Dolly

Rugby Sit-Ups

Little Baby Crunches

Long Mosey back to start

Naked Man Moleskin

It’s always great to workout with men from across F3 Nation. #Tclaps to Gandalf for suggesting this.  PAX, when you get a chance to visit another region do whatever it takes to make it happen.

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Rump & Co. is growing… Come and join us!

Date: 6/6/2019
Temp: 71
Weather: overcast and some sprinkles to start us off

Count-off & Name-O-Rama:

PAX: Sex Panther, Special Sauce, Gold Digger, Chairman Mao, and Pow-Pow
QIC: Rump Roast

AO: Burleson Park

F3 Disclaimer & Welcome: Given

Warm-O-Rama:
SST x20 IC
Ranger Merkins x16 OYO
IST x20 IC
Dancing Bears x10 IC
Cotton Pickers x 10 IC
Mickey Mouse Merkins (WDW) x 8 OYO

– Moseyed to the east end of the park for “Wheel of Merkins” 10 count, 40 total
– Sprinted across the field to the tennis court Prayer Squats x25 IC
– Partner Shrugs x3 set each 12 reps each set

Tha Thang:
BearPees
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across the tennis court
2x Burpee + 4 step/count Bear Crawl across the tennis court
3x Burpee + 4 step/count Bear Crawl across the tennis court
4x Burpee + 4 step/count Bear Crawl across the tennis court

– Sprint back to the far east end of the park

Modified, backwards, Lazy Dora
(an estranged and despised retaliative of Dora 1-2-3)
Partner UP

60 Merkins (PAX seemed tired of Merkins so we changed it up… Omaha’d these to Burpees)
P1 10x Merkins/ P2 Plank it out

100 LBC’s
P1 20x LBC’s / P2 6” Leg holds / or Flutters

200 Squats
P1 25x Squats / P2 Squat hold

We went backwards and started with squats. For time, we modified counts from 300, 200, 100 to above.

Circle of Trust (CoT):
Thanks to the guys that came out and posted. Even with THREE work out choices (the convergence across town, the normal AO, and 2nd CT) this was the largest turn out for a #2ndCT so far! I believe all would agree it was a helluva beatdown with just enough running, legs. and upper body. Way to get better men; thank you for coming out to join us. The Rump prayed us out.

Moleskin:
Rump rolled in at 0529 and a half which was weird seeing how I left home early??? When I saw the size of the crowd I almost wondered if I had shown up to the wrong AO on accident! Especially when I saw @Special Sauce (Thanks for coming out to so show support). So, I pretty much had to get right to it.

We circled up, I made the disclaimer and we got started with SSH’s to not disrupt the chi but then upped the Ranger Merkins from our normal 14 to 16 to get everyone’s attention! The Mickey Mouse Merk’s / Walt Disney World had some mumbling from Sauce and Gold Digger about not getting the WDW connection (I didn’t explain) till after the workout. The Dancing Bears I knew would bring jokes but I’m keeping those. During the sprints across the field, I got some pushback on the “running” which I replied that I never said there would be no running. The BearPee’s killed most mumble chatter, that is a legit routine… Should we go to 5 or 6 next time?!?!

Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish
2nd F next Friday 6/14 location TBD
Remember tomorrows work out will be at Lake Highlands | Moss Haven Elementary school @ 0530

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One is the Loneliest Rucker

No one joined Maverick and Icebox for MRM, the picture below is a reenactment of our ruck. We had a good talk where I tried to boost his self esteem since no one came to his birthday party. The plus side was that he got as many cerveza salutes as he wanted!

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Half-Caff Half-Murph at Coffee

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Special Sauce, Spread, Stingray, F-150, Sally, Rump Roast, Ina (Official Timer), Sex Panther, Coach K, Icebox, Principal Belding (FNG)

QIC: Gold Digger

AO: Caruth Park/Coffee Park

WARM-O-RAMA:

10x Merkins IC

10x Side Straddle Hop IC

10x Imperial Storm Troopers IC

THA THANG:

Starting at Caruth Park, the PAX ran a half mile to Coffee Park for the Inaugural “Half-Caff Half-Murph.” After picking up the SIX, we dove into Tha Thang:

50 Pull-Ups

100 Merkins

150 Squats

Those who finished early began LBCs. While I walked around fist bumping to catch my breath, Sally, squawked at the LBCers to stop sitting around while he squatted, in perfect Sally form.

Once finished, the PAX jogged a half mile back to Caruth Park for some Elevens (or Twelves for Ina). Beginning that the NE corner of the park:

10 (11) Good Mornings, Run, 1 Pickle Up;

9 (10) Good Mornings, Run, 2 Pickle Ups;

…

2 (3) Good Mornings, Run, 9 Pickle Ups;

1(2) Good mornings, Run, 10 Pickle Ups.

We finished at 6:30, on the dot. Alright Alright ended the workout with a BARBARIC YAWP. I think it scared the Sauce Man.

CIRCLE OF TRUST/BOM:

We prayed to finish out the week strong, lifting up everyone to stay positive and keep pressing forward.

MOLESKIN:

Loved having FNG Principal Belding at the workout. Thanks to F-150 and Stingray for bringing him out. Please continue to encourage everyone at workouts. We all need to wake up, speak up and lift up the PAX! Keep in mind that tight muscles are weak muscles. Stretch and work on core daily.

ANNOUNCEMENTS:

Lake Highlands AO starting as an alternate Fridays. Keep an eye on Band for 2F and 3F events.

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JERICHO – Punishment

AO: Glencoe Park

PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce

QIC: Alright Alright

YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.

We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.

Warmorama

SSH x25

IST x15

Tha Thang

Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.

Lap 1: Jumping Spiders x7 at each corner

Lap 2: Ear Hole Merkins x7 at each corner

Lap 3: Rugby Sit-Ups x7 at each corner

Lap 4: Imperial Storm Troopers x7 at each corner

Lap 5: Carolina Dry Docks x7 at each corner

Lap 6: Heels to Heaven x7 at each corner

Lap 7: Overhead Claps x7 at each corner

NMM

There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.

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Launch of the Liberty AO (Tank Park/Parked Tank)

Date: 6/4/19

AO: Liberty Park

Conditions: YHC called it the dead of summer, the other PAX said it was early spring.

PAX: Boomer, Eruzione, Mizzourah, FNG: Ledger, QIC: The (Scranton) Strangler

Warmup
Quick Mosey
10 Good mornings
10 Imperial Storm Troopers
10 Burpees – on your own
35 SSH

The Thang
Workstation 1) Merkin Flowers by Moby – while “Flowers” by Moby (made famous by Gone in 60 Seconds) played, anytime they sang “green sally up” you go up on your merkin and hold then when they sing “green sally down” go down on your merkin and hold your chest off the ground. Played through to the end of the song. Amounts to thirty pause reps in 3 minutes and 30 seconds.

Squat Flowers by Moby – same rules as above except with squats. So, we spent the first part of the morning in the low squat and low merkin holds.

On this Day:
On this day (June 4th) in 1984, Bruce Springsteen released his album Born in the U.S.A. – therefore our background noise was the album, Born in the U.S.A.

Workstation 2) 11’s – Squats and WWI’s – started with 10 squats and 1 WWI on opposite ends of the parking lot.

Workstation 3)
-Plank Circuit (30 seconds each way)
-Reverse pyramid Merkin 10/9/8/6/4/2
-Moseyed over to the picnic tables for 3 sets of 15 dips
-We ended with 10-minute walking lunges by the tank in honor of the 75th anniversary of D-Day which is this Thursday June 6th.

Circle of Trust, Count-o-Rama, Name-o-Rama:
Prayer requests: Boomer and FNG “Ledger” both expecting babies soon (first baby for both of them too). Ledger’s grandfather is in the hospital, so we want to keep he and his family covered in prayers.

Honored to serve,
Strangler

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Preblast June 2, 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: Icebox 

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

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

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

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

5:30-6:15 | Thursday Alternatives | La Madeline (La Madeline) | Q: Rump Roast

FRIDAY:
5:30-6:15 | Bootcamp Workout | Moss Haven Elementary School | Q: F150

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

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

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Doubletime… sort of

PAX: Draper, Gold Digger, Sally, Tater Tot

QIC: Alright Alright

A small crowd gathered on Monday morning for a nice humid run. Everything went well for the first 1/2 mile of the run.  And at that point the group got split up, and took some new routes.  One PAX learned that running out to Skillman and back is not the most efficient route.  But he found his way home.  We all enjoyed fellowship and some enjoyed cervezas after the run.