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Schnitzel Scramble

DATE: 3/25/19

COUNT-OFF & NAME-O-RAMA:
PAX: Schnitzel (Hilton Head), Alright Alright, Special Sauce
QIC: Sally

AO: FPH
F3 DISCLAIMER & WELCOME: Pretty sure we welcomed, not sure we disclaimed. Hopefully nobody injured themselves.

THA THANG:
We ran ~5 miles in ~43 minutes.

CIRCLE OF TRUST/BOM:
Done with the Ruckers, led by Ant Man.

MOLESKIN:
After first stumbling upon the Camp Gladiator workout (and being confused by the females), Schnitzel was pretty happy to find the PAX just up the road.

Had a good time showing Schnitzel around the only hill in Dallas. Took a bit of a different route to accommodate some extra hill running and make sure Schnitzel got in as much elevation change as possible before heading back to Hilton Head tomorrow.

Thanks to Schnitzel for being a great PAX member and joining us for 4 workouts over the last week. Stay well and keep accelerating.

ANNOUNCEMENTS:
1. May have an FNG or two tomorrow, if you’re on the fence about posting, would be a good show.
2. Also just realized we need a Q for tomorrow.

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Another Mutt Ruck

AO: Flagpole Hill
PAX: Ant Man (Eli), Walmart, Sex Panther, F150, Coach K

We rucked 2.44 miles in 43 minutes today.

Announcements: Q sources on Wednesday and Friday this week.

Prayers for Icebox and his wife and baby Icebox as they get closer to the expected delivery date.

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Preblast March 25, 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 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.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

 

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
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: TBD

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Teasip

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our 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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Creed 2

Tuesday’s #backblast

Trickle, Teasip, Alright Alright, Sex Panther, Sally, Special Sauce, Oatmeal, Ma Bell (Carpex) Rump Roast, Willie Loman from Louisiana joined Chairman Mao and YHC for a Creed 2 beat down

Warmup: SSH, IST’s

2 rounds of jump rope waterfall, one of these days we should see if Sauce and Sally could go 45 min straight

1st Creed/Drago fight, total carnage

Bear crawl the width of the football field and back, 30 burpees, 40 jump squats, 30 burpees, then bear crawl down and back again

Recovery/montage

Creed needed to strengthen his core for the 2nd fight so we did a bunch of Mary, first led by YHC then by Chairman

2nd Creed/Drago fight, the comeback

Mini solo Dora

Run width of football field and back, 25 merkins, run down and back 25 LBC’s, run down and back 25 squats

Finished with some lil baby arm circles wearing out the shoulders from all those fights

Not a lot of mumblechatter that I could hear, it was a pretty grueling beatdown for a large part of the workout

Chairman and I look forward to more movie themed co-Q’s in 2019!

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Saturday Sweet Thirteen

DATE: Saturday 3/23

COUNT-OFF & NAME-O-RAMA:
PAX: Jugs, Princess Turtlehead, Schnitzel (Willy Loman from Hilton Head), Ant Man, Special Sauce, Oatmeal, Plus One, Teasip, Splash, Sex Panther, Ma Bell
QIC: Icebox, Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Done.
Unfortunately YHC (Sally) forgot the coupons so missed the first 5 minutes.
Guessing the warm-o-rama started with SSH then IST. YHC showed up in time for the jog around the big Burleson loop.

THA THANG:
PAX picked numbers to determine bracket seeding. Match-up partners then performed the first exercise: shoulder raises with weight vest weights, to failure.

After the winners of each match-up were determined, all PAX did a big loop.

Winners moved on in the bracket, and losers matched up with other losers. We continued in this fashion for 4 more rounds, completing the following exercises:

Coupon hold arms-length
Jump ropes
Coupon raises
Coupon squats

Ultimately the Sweet Thirteen ended in a battle between Oatmeal and Special Sauce. Special Sauce was declared champion.

All PAX then completed a partner DORA:

  1. Merkins x 100
  2. LBCs x 200
  3. Coupon squats x 200 (modified)

PAX finally gathered on the basketball court for knockout – with a penalty of 5 merkins for a miss before a HIM could shoot his next shot. Those whom were knocked out did burpees until the game was over.

Plus One was ultimately named champion.

MARY:
Flutters
Box cutters

CIRCLE OF TRUST/BOM:
Done. Developed trust and faith.

MOLESKIN:
Hit the coffeeteria afterward.
Good mumblechatter, including a call-out of Pepper, whom YHC saw at the grocery store the night before and said “I’m definitely coming in the morning.” Additionally, Ant Man called him and offered to give him a ride, but his call was unanswered.

We rib you because we miss you, Pep.

Apologies for the delayed backblast, gentlemen. If I am remembering something incorrectly let me know.

ANNOUNCEMENTS:
1. YHC (Sally) will be hosting a tequila tasting / whisky tasting / poker / basketball watching night this Saturday the 6th. All are welcome.

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Michael Jordan’s Return

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Special Sauce, Teasip, Sex Panther, Schnitzel
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x45

IST x23

THA THANG:
Mosey to the Bridge

Run Across – Merkins x12

Run Across – Merkins x11

Run Across – Irkins x12

Run Across – Irkins x11

Run Across – Carolina Dry Docks x12

Run Across – Carolina Dry Docks x11

Run Across – Hello Dolly x12

Run Across – Hello Dolly x11

Run Across – Alabama Prom Dates x23

Run Across – Escalator Merkins x23

Run Across – Lunges x23

Mosey Home

CIRCLE OF TRUST/BOM:
This was a fun tribute to Michael Jordan’s comeback.  It worked out well that my return to running occurred 24 years to the week of MJ’s return to the NBA.

ANNOUNCEMENTS:
1. Tomorrow is F3 #MentalBattle day. Show up at Caruth Park at 0540 for a great beatdown.

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My name is Sally O’Malley and I’m 50!

COUNT-OFF & NAME-O-RAMA:
PAX: Princess Turtlehead, Splash, Special Sauce, Ina, Oatmeal, Chairman Mao, Gold Digger, Thunderlips, Sex Panther, Ma Bell, MySpace, Alright Alright
QIC: Spread

AO: The original…Caruth

F3 DISCLAIMER & WELCOME: Not a professional, but been doing this a lot longer than you.

WARM-O-RAMA:
SSH x 17 (Q b day St Patty), 20 burp, 10 storm, 20 burp, 10 fat ballerinas, 10 burp

THA THANG:
Mosey to Coffee Park

Slow and low for all: 20 globe abs, 10 irkins, 10 dips, 10 gorillas, 10 dirkins, 10 step up left, 10 step up right, 10 dirkins, mosey

burps x 10 at each intersection for another 50, mosey to tennis court

burps x 7 (tricentennial – 7/4/2076), ski abs x 10, in-n-out x 10, bear crawl bear court x1, mosey to field, 50 yard sprint

circle – offset pushup x20, diamonds x 10, dolphins x10, slow and low x10

SSH x 17 to wrap

MARY:
No protractor to keep pax off guard.

CIRCLE OF TRUST/BOM:
Low O2 – many in pax struggling at this stage.

MOLESKIN:
Pax was expecting the “typical Spread” rings – I did not accommodate.  Expecting “typical Spread” protractor – NO again.  Getting old and shifty at 50.  Thanks to all for posting – was a privilege to lead the group to commemorate my big milestone.  Looking forward to 57 more.

ANNOUNCEMENTS:
Check band

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17 & 7

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Kitty Cat, Coach K, Rump Roast, MySpace, Sally, Ant Man, Ina, Sex Panther, Alright Alright & Plus One
QIC: Plus One

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:
Side Straddle Hop x 30 IC
Imperial Storm Trooper x 17 IC
Don Quixote x 7 IC

THA THANG:
17 & 7
Partner 1: Run Long Lap
Partner 2: 17 Merkins x 7 Squats (Double Count since Tiger Woods hit 2 into the water in route to a quad)
Complete until each pax has completed 4 Laps

MARY (Part I):
LBC x 17 IC
Freddie Mercury x 17 IC
Reach Through x 17 IC

Mosey to Garage

17 Again
Level 1: 17 Groiners – OYO
Lunge Up 1 Ramp
Level 2: Ranger Merkins x 17 – OYO
Reverse Lunge Up 1 Ramp
Level 3: E2K x 17 (each side) – OYO
Lunge Up 1 Ramp, Reverse Lunge 1 Ramp
Level 4: Elf on a Shelf x 17 – OYO
Bear Crawl Up 1 Ramp, Crab Walk Remaining Ramp to Top of Garage
Level 5: Nipple Scrapers x 17 – OYO

Mosey Down the Stairs

Bench Work
Clay Makers x 7
Irkins x 7
Derkins x 7

Wind Sprints x 2

Mosey back to playground

MARY (Part II)
Uptown Crunch x 17 IC
Body Destroyer

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
Mumble chatter was normal levels but volume grew louder at the sound of nipple scrapers. Although Sally made an official announcement for Chick-fil-a, there is never a question as to the location of coffetria on a Saturday morning post-workout.

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Attendance Rankings – Week 11

Attendance Rankings through 3/16/2019

1. Coach K (64)
2. Alright Alright (61)
3. Icebox, Rump Roast (40)
5. Oatmeal (39)
6. Sally (38)
7. Special Sauce (37)
8. Teasip (35)
9. Ina (33)
10. F150 (27)
11. Aaarrrggghhh (25)
12. Mile High (23)
13. Chairman Mao (22)
14. Gambler (13)
15. Thunderlips, Ant Man (11)
17. Pepper, Splash (9)
19. Spread (7)
20. Candy Land, Isaiah, Walmart (6)
23. Rocket Man, Plus One, Sex Panther (5)
26. Podcast, Myspace (4)
28. Boomer, Princess Turtlehead (3)
30. Gold Digger, Plinko, Panhandle (2)
33. Belk Bowl, Candy Cane, Hannigan, Listeria, Spandex, Tuber, Trickle, Cabana Boy, Tickler, Prime Rib, Bandito, Kitty Cat (1)

Only 13 FNGs in the New Year. We need men to step up and get fresh faces out here.

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Suicide-a-palooza

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Icebox, Special Sauce, Oatmeal, Coach K, Sex Panther (FNG – welcome)
QIC: Teasip

AO: Glencoe Park #glencofasho
F3 DISCLAIMER & WELCOME: Given rather well by YHC

WARM-O-RAMA:
SSH x15

IST x 12

Daisy Pickers x10

THA THANG:
Start with Bearway to Heaven, then suicides with exercise reps after you returned from touching each line. Alternated between starting near and counting up the reps to 10 and starting far and counting down the reps from 10

OH Claps

Squats

Merkins

LBC

Gorilla Squats

Big Boy Sit ups

Burpees

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning, as there was almost constant movement. Some complaints about some of the songs that popped up and how they weren’t really conducive to running, but YHC had to include them since “Run” was somewhere in the title. Great having Sex Panther out. He will be a constant presence since he lives next to Alright Alright.

ANNOUNCEMENTS: