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Inaugural “Second Choice Thursday”

Date: 5/16/2019

Count-off & Name-O-Rama:

PAX: Sally, Sex Panther, and Sweet Baby
QIC: Rump Roast

AO: Burleson Park

F3 Disclaimer & Welcome: Given

Warm-O-Rama:
Mickey Mouse Merkins (WDW) x 6 OYO
Cotton Pickers x 10 IC
Ranger Merkins x 14 IC
IST x 20 IC

Took the long way around w/ x10 “you pick em’ merkins” (Any merk variation you can think of)

Diamond – Rump’s pick
T-Merks – Sweet Baby & Sex Panther’s pick
Superman’s – Sally’s Pick

Tha Thang:
Drill Instructors!

    On Q’s command, rapidly transition thru any combo of below movements:

On your feet (standing chopping feet)

On your six (holding 6” leg lift)

On your face (hold high plank)

Down (hold 6” / bottom of merkin)

Up (back to up)

Mosey to Tennis courts (had to Omaha to the B-ball court, apparently, people actually play tennis at 530am in the morning)

Bear crawl merkin’s  OYO
4ct exercise  //  3 x bear crawl, 4th is merkin
Hands should be staggered during merk
½ way down the court
Bear crawl the rest
½ way bear crawl merk
Crawl bear the rest

Run length of the park to the “Wheel of Merkin’s”
(Grab some curb 10x Erkins, stay in plank and rotate 90 degrees clock-wise, one hand on the curb, one hand not x 10 Merkins, rotate another 90 degrees to a Derkin x10, then another 90 degrees to the opposite hand on the curb. 40 total)

Moseyed back to B-ball court

Lazy Dora (an estranged and despised retaliative of Dora 1-2-3)

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

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

300 Squats
P1 25x Squats / P2 Squat hold

Due to time we got 60x burpees, 120x LBC’s, and finished out the workout with 3 minutes of squats. 

Circle of Trust (CoT):
Thanks to the guys that came out and posted with me for the inaugural #SecondChoiceThursday I feel like 4 PAX showing up on a Thursday morning to put their faith in me is awesome. Way to get better men; Rump prayed us out.

Moleskin:
I pulled up to Sex Panther sitting on a table and feet up on the bench, looking like some kid out of a random 80’s movie at the skate park after the lights had come on and all the other kids had gone home to eat dinner. sally showed up next and it was time, was there just three of us..? AND… Ummm, hey guys playing tennis at 530am in the morning. Didn’t you realize I was planning to use those courts?

We got started and made the disclaimer and got started with the Mickey Mouse Merk’s which seem to promptly get everyone’s attention. I did forget to explain the “get up” in between reps and didn’t realize myself until it felt awkward! After the Warm-O-Rama I let DJ Google (Cardio Hip-Hop) playlist take over. Sally, Sex Panther, and YHC were finishing our mosey around the park when Sweet Baby finally decided to show up! For which I was thankful for as I had Lazy Dora planned which works waaay better with partners. I was impressed with the turn out on a Thursday morning, I hope this to be a weekly “Second Choice Thursday” moving forward.

Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish

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Doubletime Hills

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, Chairman Mao, Ina, Gold Digger, Sally, Peppa, United
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
PAX began #doubletime as usual with normal loop through wetlands and back to Goforth, past Gold Digger’s peacock farm gathering at the base of everyone’s favorite hill after picking up the six.  From here, YHC commenced a hill-tastic suicide drill.  PAX were instructed to run at “race pace” uphill, turn around and return to the bottom of the hill at each inlet of Goforth Cir, at Bargiames, where YHC had PAX turn right and run to Deer Trail and back down to hill to starting point.  The last length of the suicide was to the top of the hill at White Rock Trail, turning right and running back down hill.  Noting time when all PAX made it back down hill, YHC had PAX run to White Rock Trail once again before heading back to the park.  Being the HIM’s that we are, PAX and YHC arrived early to the rally point so to quietly pass the time, YHC had PAX run three hill repeats until ruckers rallied and time was called.

Still managed to get in 5 miles!!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
PAX seemed to love YHC’s announcement of hill workout.  There was a little weeping and gnashing of teeth, but mumblechatter faded as the Hill worked its magic.  Common complaint to slowing down runners during #doubletime are the hills, so YHC thought it a good strength builder to face our demons.  Hill repeats at end of workout were a crowd favorite!

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Wetdown

DATE: Tuesday 5/14/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field

THA THANG:

Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

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Just Wait ’til Next Week

#backblast

Ant Man, Gold Digger, Pow Pow, and Rump Roast joined YHC in the gloom. Attendance was piss poor, but we had a good time once we all found each other. Rest of y’all wait till next Saturday.

Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
One partner does burpees while other partner backwards runs up two levels of garage until they’ve done 100 burpees combined.

10 Burpees. Jog one ramp. Bear Crawl one ramp.
10 Burpees, 25 Merkins. Jog. Bear Crawl.
10 Burpees, 25 Merkins, 50 Lunges. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats.

Mary:
Alabama prom dates x20
WWII SUs x15
Freddie Mercury x20
Rugby SUs x10
Flutters x20

Mumblechatter:
YHC rolled up to an empty parking lot at 6:58. Gold Digger followed in soon after. After a brief discussion, we agreed to go to Bubba’s in lieu of a workout given the circumstances. Ant Man rolled in in Ant Man fashion, and he was on board with the plan leading us to stand in the rain for a second, grab a picture, and mosey off. Ant Man made the point of checking the parking garage for PAX who went there instead and lo and behold we found Pow Pow and Rump Roast. (always wait by the original AO unless otherwise instructed by the Q).

We ultimately got started a little late, but everyone drudged through the burpee heavy workout. Not too much mumblechatter during the workout itself, but we had 100% attendance at Bubba’s afterwards.

Baby Ant Man is doing well. Rump Roast made a comment that the first couple weeks of parenthood give you a false sense of security, which instilled some fear in Ant Man.

Pow Pow informed YHC that EY’s paternity leave policy is 6 months now, so watch out ladies…I’m looking for that PTO. We also raised the question as to how many months you’d get if you impregnated two separate women at the same time.

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Griff Plus

DATE: Thursday 5/9/2019

Conditions: Gloomy

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees

THA THANG:

“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

MARY:
Dr. W’s x ?10
Low flutters x 14

CIRCLE OF TRUST/BOM:
Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

MOLESKIN:
Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

ANNOUNCEMENTS:
1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!

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The Ticket Campound Meets F3

DATE: 5/7/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Draper, Oatmeal, Sex Panther, Special Sauce, Icebox, Teasip, Rump Roast, Aaarrrggghhh, Coach K
QIC: Alright Alright, Pepper

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
F3 Power Hour, instead of a shot of beer every minute on the minute, do a burpee every minute on the minute for the duration of the workout.

Exercises done as a team to reach either 1310 reps or 967 reps. Each PAX does his own (up to 110 or 81) then helps others reach their number.

Carolina Dry Docks to 1310

Alabama Prom Dates to 1310

Merkins to 967

Plank Jacks to 1310

Overhead Claps to 1310

Uptown Crunch to 967

Nipplers to 967

Dips to 967

CIRCLE OF TRUST/BOM:
Working together as a team is how F3 is supposed to work in every area of our lives. Never forget this.

MOLESKIN:
Draper received his name because he is in advertising, so we immediately went to Mad Men.

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#TripleTime

DATE: Monday 5/6/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Oatmeal, Special Sauce
“QIC”: Sally

AO: FPH
F3 DISCLAIMER & WELCOME: YHC thinks he forgot to give. Oh well, it was running day

THA THANG:
For the first time ever, the runners did #TripleTime – 3 laps.

The idea was to get in more hill work – so we shortened the normal loop and ran around thrice. It ended up being slightly longer (at 5.5 miles) than our 2 lap course (5 miles).

CIRCLE OF TRUST/BOM:
Done. Gave thanks and praise for the glorious morning and our brothers who show up daily to make us better. Also asked for the perspective, ability, and strength to Serve and Live Third.

MOLESKIN:
Upon arrival, we discussed the potential new route, with all PAX willing but slightly hesitant to run #TheHill three times. Someone said “screw it we are HIMs” and off we went.

When AA did not shoot off the starting line at his normal 6:05 pace, there was some initial confusion, but he then revealed that apparently #TheMechanism did not fully clear this morning – and that meant running was going to take some disciplined, butt-clenching work.

PAX stuck together for nearly 2 full laps, but ended up splitting into two groups, the Sugar Rays (AlrightAlright and Oatmeal) and the Clydesdales (Special Sauce and YHC). Us Clydesdales mumblechattered about 1) hating running and 2) that we should give the Sugar Rays a weight vest and see how they like running then.

YHC has to thank each man for his encouragement, but particularly his running mate Special Sauce. We both commented that this would probably be the furthest we have run in a long while, and also probably the fastest too. It would have been impossible without support.

In other notes, on the third and final lap, Gold Digger’s peacocks called out from the trees for their brother, but received no calls in return. Perhaps next week HIM and beast can again form a special bond.

Along with the other DoubleTimers (Ina, Thunderlips, PowPow, Chairman Mao, Sex Panther), we missed Monday-regular Maverick this morning. Oh yes and of course Icebox too :).

ANNOUNCEMENTS:
1. QSource – keep using it to accelerate. Even if you can’t make the meetings, the readings are good and helpful.
2. Shield Locks – several PAX are forming these. Get in on one, and let your brothers hold you accountable and help you accelerate

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Burpees and cardio

DATE: 5-5-19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K
QIC: Ina

AO: Germany Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 10 IC

Windmill x 5 IC

THA THANG:
30 burpees – Run 1/2 mile : Repeat 4 times for a total of 120 burpees and 2 miles.  We then walked 1/4 mile, jogged 1/2 mile, walked 1/4 mile to finish the morning workout.

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thankful to Coach K for joining me this morning for the workout.  He is in much better shape for the Spartan race than me, so I tried to convince him to join me in Austin in 2 weeks!  Aroo!

ANNOUNCEMENTS:
1.
2.

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May the 4th Be With You

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus One, Sally, Sex Panther, Special Sauce, Strangler, Sweet Baby
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given doing by best Yoda impression so slightly out of order

WARM-O-RAMA:
SSH x 30

IST x12

ISW x15

THA THANG:
A bunch of different exercises with the best of Star Wars music blaring on the speaker.

Death Star March – Bataan Death March with 3 Star Jack Burpees done by the last person

Partner up. Partner 1 Wookie crawls (aka bear crawls) across the tennis court while Partner 2 does the exercise. Switch when Partner 1 gets to other side. Crawl Wookie back across for next exerciese.

Finger Tip Merkins

OH Press

Reverse Crunch

Crab Jacks

Ear Merkins

Jump Squat Holds

E2K

Derkins

Inch Worm

Lunge walk & reverse lunge walk across court

Squats

Imperial Stormkickers

T Merkins

Hurpees

Vacuum cleaners

Agassi’s

Duck Walk

Empty Wheelbarrow

Rosalita

YX’s (Flutter Kicks straight into Rosalita)

One Legged Burpee

Dan Taylor (shortened for time)

ATMs

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Some mumblechatter about how YHC mixed up this disclaimer, but it was also pointed out that all the essentials were covered. Some mild complaints about heading to the tennis court with it being wet, but YHC decided it would help with the mental toughness a little bit. Sex Panther and Sweet Baby teamed up which led to discussions of names and how Sex Baby wouldn’t be ideal but Sweet Panther is a good name. Special Sauce joined the group, so naturally that trifecta is now called “Special Sex Baby” Not much in the way of Star Wars quotes (though Alright Alright mentioned at one point the music sounded Harry Potterish), but Strangler mentioned after YHC prayed us out that “It’s a trap!” should have been mentioned. Something YHC will consider for next year’s May 4th workout (or maybe this December for Episode IX).

ANNOUNCEMENTS:

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From Gen X to Millennial

Date: 5/3/2019

 
Count-off & Name-O-Rama:
PAX: Alright Alright, Sambuca, Teasip, Coach K, Ice Box, Sally
QIC: Rump Roast
 
AO: Caruth Park
F3 Disclaimer & Welcome: Given
 
Warm-O-Rama:
Cotton Pickers x 12
Ranger Merkins X 13
Windmills x 12
Mickey Mouse Merkins (WDW) x 5 OYO
 
Mosey back past the soft top, over the bridge, to the lil bronze statue. 
 
Tha Thang:
Run DMC’s
Run around tennis court – 20x Diamond Grip Merkins
Run around tennis court- 20 Merkins
Run around tennis court- 20 Carolina Dry Docks
 
BearPees 
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across tennis courts
2x Burpee + 4 step/count Bear Crawl across tennis courts
3x Burpee + 4 step/count Bear Crawl across tennis courts
4x Burpee + 4 step/count Bear Crawl across tennis courts

Howling Monkeys
Ring of fire style – Circle Up, 10x MH
Went around the circle 2x
 
Millennial – (a nod to my still fairly new job at TripActions, a Silicon Valley based start up)
Goal is 2,000 as a team/ full pax does 100 reps each. teamwork, stay together but, 1st one to 100 everyone runs.
1)  SSH x 100
2) calf raises  x 100 (Omaha’d 50 reg and 50 toes out)
3) Merkins x 100
4) LBC’s  x 100 (I’m calling this Mary since we finished on it, Ha!)
And just for grins ALL the stuff we didn’t have time for… 
5) mountain climbers  x 100  
6) flutters  x 100
7) shoulder press  x 100
8) squats  x 100
9) IST’s  x 100
10) burpees all together  x 100
 
Circle of Trust (CoT):
Welcome back Sambuca, it was my first time meeting you. Loved the sweat shirt and the dedication to keeping it on in 70 something degree weather! I look forward to working out with you and helping you get better. Rump prayed us out. 
 
Moleskin:
I was ridiculed, told I would be reported to F3 HQ, and might be called out on the podcast tomorrow for not featuring SSH’s and IST’s in the warm up. Oh well! The Merkins apparently reminded everyone of yesterday and let them knew I meant business. I have to admit, after the mosey and then going directly into the Run DMC’s I was cussing myself by the second lap around the tennis court. When we got to the Bearpee’s and Teasip asked “Is this how you feel when we run?” I knew I was doing something right. During the Millennial I liked that we all stuck together, and me being the 6 got picked up on every down and back. I also have to make fun of myself, Alright Alright pointed out that I wanted the tennis court lights off and the irony of me not being able to read my cheat sheet because it was too dark and too small! I’ll just have to work on the it until I can remember the Millennial by heart… Remember practice makes perfect! Good work out men.
 
Announcements:
Q Source today @ 1130, usually Preston Center-ish