F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:
PAX: Isaiah, Oatmeal, Pepper, Plus One, Podcast, Teasip, Rump Roast, Special Sauce, Walmart
QIC: AlrightAlright, Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
Alright Alright –

Dora with LBCs (200), Bicycles (400), Flutter Kicks (600). Other PAX runs across football field and back.

Mosey to tennis court for bear crawl paint the lines (2 courts). Jacob’s ladder with burpees. Another bear crawl paint the lines (2 courts).

Coach K –

Two teams race to get sandbag via tunnel of love and bring it back via overhead passes. Complete 2 races.

Dirty McUno (half a Dirty McDeuce) with one-legged Irkens, burpees, dips, and wall-sits.

MARY:
Lance Armstrong x24

CIRCLE OF TRUST/BOM:
Prayers for Sally, et al heading to Haiti for the week

MOLESKIN:
Three started the fun early with a 3 mile run prior to the beatdown. PAX are starting to prep for the CSAUP event in March; ironically, the three PAX that ran this morning were the last three that need to train for it.

YHC and Alright Alright double-teamed the Q so PAX could get plenty of cardio in light of YHC’s lingering injury. Due to a mix-up of clocks (PAX can vote whether Special Sauce’s or AA’s watch was more accurate), the disclaimer was given twice resulting in light-hearted head-bashing between the Qs to kick off the beatdown.

AA provided plenty of cardio for the PAX but was kind enough to stay close enough for the injured YHC and Oatmeal to remain with the group and feel a part of the team – a leader if there ever was one. There wasn’t a whole lot of mumblechatter throughout the Dora, but it seemed to pick up when they moseyed to the tennis courts as AA kept pushing the slackers along during paint the lines. YHC and Oatmeal could hear from a distance while setting up for my part of the Q. Halfway through the workout, Podcast decided to bail on his fellow PAX. He had a reasonable excuse, but YHC is still bitter after last week and feels compelled to call him out.

1 minute prior to time, AA relinquished control. YHC knows it pained him to his core and appreciates the sacrifice, though the competitions that followed more than made up for it. All PAX were on board for the team competition, but only the Qs were genuinely excited for the Tunnel of Love portion. Nothing sparks mumblechatter quite like mentioning something PAX hate, and then listening to their sweet moans and groans. Round one ended with YHC’s team taking the victory, but AA’s team took round two. Granted, their sandbag ripped, so results are under audit.

To wrap things up, YHC led an homage to the tripod brothers (Oatmeal and YHC both with injured ankles) with a series of one-legged exercises. PAX didn’t see the big deal until forced to do one-legged burpees. We wrapped up with the ultimate lopsided exercise…Lance Armstrong.

YHC didn’t make it to Bubba’s but AA is free to add in anything missed during his portion of the workout or Coffeeteria. YHC is grateful for his help today and over the years, and PAX shouldn’t be surprised if we team up for another co-Q. Duke-Carolina game perhaps?

ANNOUNCEMENTS:
1. Texas Independence Day 18K #TID18K is set for March 2nd

COUNT-OFF & NAME-O-RAMA
PAX: Mile High, Alright Alright, Coach K, Oatmeal, Sally, Teasip, Candy Land
QIC: F150

AO:La Madeleine

F3 WELCOME & DISCLAIMER: Given at 0530

WARM-O-RAMA:
Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19

THA THANG:
Mosey to the SMU Tennis Courts

Stopped for OYO Merkins at the cross walk between La Madeline and Tennis Courts to keep PAX together.

Tennis Courts for Workout Deck

A Card was drawn, the number indicated the number reps on each out of bounds line (doubles and singles lines – 4 per court), exercise was on the card. All PAX did each exercise on all 5 courts. All PAX were to return to starting point together, working on team. YHC left it up to the PAX of how to interpret team aspect.

7 – Monkey Humpers (140 per PAX)
3 – Chuck Norris Merkins (60 PP)
J – Dips (220 PP)
7 – Lil Baby Crunches (140 PP)
7 – Derkins (70 PP – PAX partnered together)
Lunge Walk distance of 5 Tennis Courts

Mosey back to La Madeleine

Stopped Peoples Chair at the cross walk to keep PAX together.

MARY:
None was given due to some in workout and time.

CIRCLE OF TRUST/BOM:

Community//Organization//Team is the Q Source of the week. As a region we need to be looking at ways that are successful for us to grow and we can’t copy what other regions are doing. We must do what our PAX and Sad Clowns need and it will most likely look different than other regions. YHC is reading through the Bible this year with our church and we just made it through the burning bush chapthers. God only spoke through one burning bush experience to Moses, only one flood experience through Noah and family, only one man was and then was taken up by God and did not taste death – Enoch. Each was unique, just like what we must do within F3. YHC believes for the 1.5 years that I’ve been part of F3 if we can find the way that works for us, each as an individual, to invite men to a workout. Then we should, if we are a follow of Jesus, be able to invite men into a conversation about Jesus. That does not mean that we have to memorize five points or an analogy to share with them the Gospel, but just invite them into an ongoing conversation. It might simply start with a ‘What do you think happens after this life?’ and that be all of the conversation. It is a starting point for a much more personal and longer conversation. After all we are called to share the Gospel of Jesus, if we are followers of Him. YHC challenged the PAX to figure out their way to EH and invite someone into a conversation about Jesus.

MOLESKIN:

There was some mumblechatter about the sets of 19 at the beginning of warm-o-rama, guess that will have to be settled at another date. Along with some harassment about the order of commands…what can I say a little rusty. Upon getting to the tennis courts there was some conversation about how the TEAM aspect of our workout would work. It was questioned if it meant that as long as the reps were done or how. This was an experiment in how the PAX would represent TEAM. Would the PAX only look out for self or would it be “Leave no man behind but leave no man where we find him.”?

ANNOUNCEMENTS:

1. Run Ranger Run

PAX: Aaarrrggghhh, Gambler, Hoser (F3 Franklin)

QIC: Alright Alright

Alternative Beatdown: F150

Disclaimer: Given

YHC sent out a preblast yesterday letting all of the PAX know that this workout would be an additional QSource lesson.  YHC thought that would be appealing the PAX.  Apparently it was not.  In fact, it seems that the PAX are seriously against this type of lesson, as Aaarrrggghhh and Gambler were the only Dallas PAX to join YHC for the educational #beatdown.

YHC is contemplating calling out all of the PAX that had committed to posting, and then did not…

#Tclaps to Chairman Mao for running the Katy Trail to join us for the Warm-o-rama only before heading immediately to the DMV for a less than efficient morning.

Warm-o-rama

SSH x15

IST x15

Squats x10

Tha Thang

Mosey to the Bridge as a Community (a group that is close in proximity, but has no true purpose)

At the base of the Bridge partner up.  Partner 1 run across Bridge. Partner 2 does merkins until Partner 1 returns. Flapjack. This is an Organization (a group that has a purpose, but is not necessarily close in proximity).

Native American run across the Bridge and back. This is a Team (a group that is close in proximity and has a purpose).

Bataan Death March across the Bridge and back, with 3 burpees at the back of the line. This represents a Leech, an organization that is slow moving and dying. Individuals are looking out for their own survival in these organizations.

Native American Run across the Bridge and back. This represents a Bullfrog, an organization that’s purpose is solely to exist. Bullfrogs are happy with the status quo and truly enjoy comfort.

Timed Native American Run across the Bridge and back. This represents a Lizard, an organization that is dedicated to the effective achievement of its mission. Lizards are forward looking, they seek change through movement and disruption. The stopwatch certainly disrupted us.

Timed Native American Run across the Bridge and back with the mission of beating the previous time.  We did.

Celebratory individual run across the Bridge and back.

Community mosey back to La Madeleine.

In all we ran 4.2 miles.

YHC hopes the PAX learned something from this beatdown.

Let’s get better tomorrow men. No more excuses.

Aaarrrggghhh AlrightAlright jon F150 Teasip Sally Rump Roast Oatmeal Coach K Ina Mile High joined YHC for a keeping it moving beat down. Here’s what happened:

Warmup

Jump rope waterfall

4 rectangle – bear crawl every rectangle on a half court, do 2 T-merkins at each corner

Suicides – short to long then long to short

4 rectangle – crab walk forward every rectangle on a half court, 2 rugby sit ups at each corner

Jacobs ladder – monkey humpers and squats

Jump rope waterfall

Partner up – P1 paint the lines, P2 Freddy mercuries

4 rectangle – crawl bear every rectangle on a half court, 5 mountain climbers each corner (ran out of time in the middle of these)

YHC was committed to keeping us moving as to not get stung by the wind too bad and it showed with a much heavier dose of cardio than the PAX is accustomed to during a DJ Icebox workout. I didn’t hear a lot of mumblechatter but it’s clear that Sally is the best jump roper and AlrightAlright is the worst. Club Rehab got some good work in with the toys I brought, Coach K is not a fan of the word toy for workout instruments so please continue to use that word when you bring props for future Q’s. Oatmeal is now the keeper of the ruck sack until I return later next week.

Solid showing for a cold beat down, I’m crediting Mile High for leading a devotional ahead of time.