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Murph Deuce

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast & Sally

AO: Deutschland
F3 DISCLAIMER & WELCOME: Rump Roast gave

WARM-O-RAMA:
SSH
IST
Cotton pickers
Windmills

THA THANG:
The Murph

1 mile

100 pull-ups, 200 merkins, 300 squats done in 20 sets of 5, 10, and 15

1 mile

MARY:
Rubgy sit-ups
Big boy sit-ups
Homer to Marge
Flutter Kicks

CIRCLE OF TRUST/BOM:
Guidance, helping us be at our best, and to lie down tonight thanking God for all the things we were able to do excellently today.

MOLESKIN:
We adopted Aaarrrggghhh’s style of using acorns to keep track of the sets. Finished by kicking said acorns with gusto.

Also commented on progress since we’ve joined

ANNOUNCEMENTS:
1. RRR

2. CSAUP – need a name and other details

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Chairman’s Inferno

Pax: Rump Roast, Alright Alright, Ant Man, BOOMER, amnesia , Coach K, Podcast, Teasip, Ina, Plus One, Special Sauce, Sally
QIC: Chairman Mao

Dad bod challenge 2/10 for Ant Man

13 Pax braved the cold winds of judecca to meet El Diablo this morning. 9 different pax led some portion of today’s workout circling through the rings of Dante’s Inferno. Pre-workout discussion was Podcast pulling ahead of Ant Man in the standings only for him to magically appear as we were warming up.

Limbo
Rump Roast got us warmed up with some exercises that Pax couldn’t decide if it was the warmup or his ring of terror. He offered some confusing counting, which Alright couldn’t handle but YHC always approves of bad counting.

Lust
It seemed appropriate for Alright to handle the Lust stage near the Tri Delt house, his former HQ. He developed his own Tunnel of Lust which resulted in a few pax being crushed while bear crawling. We then worked on some pickle pounders.

Gluttony
Ina channeled his Inner candy man to lead us through candy inspired workouts. A Pax chose a candy then a workout followed. Personal favorite was the kit Kat. 8 burpees take a break 8 burpees.

Anger
Sally then took the helm and got to use his nolan ryan exercise that he brought up in Q Source on Wednesday. Pax were somewhat angry about the cold.

Greed
Teasip of Prestige Worldwide / Succees Group International, had us get greedy for some coins. With two groups crawling, lunging, and running to pick up the most coins with the losing team doing burpees. No data was provided to prove these coins were not taken from Investors.

Heresy
YHC then took over, having originally planned for this portion to be in front of SMU’s church. Unfortunately we never left the playground; so, we ended up on the tennis courts. Burning at the stake was a common punishment for heretics back in the days when Moonshine was a teenager. It seemed appropriate to try and light the pax’s quads on fire with a modified wall sit. We then had Alright and the rest of us offer repentance to the one true band Queen in from of squats, lunges, and Freddy mercuries.

Violence
Coach K then brought us to the baseball field for some no handed sumo wrestling. Matches were hotly contested leading to our Avengers Civil War moment of Podcast vs. Coach K. Unfortunately Coach K suffered Gods wrath for our voyage into Hell and joined Oatmeal in the wounded Ankle club. YHC and the rest of the Pax are hoping for a swift recovery for them both.

Fraud
Plus One , a student of Bernie Maddof, promised us great returns on our investment in his workout. We were able to live through the pain of all the money mr madoff took during the workout. YHC wonders how can he be a madoff if he didn’t make off with all the money 🤔

Treachery
El Diable de Sauce was helping assist to the wounded Coach K; so, Boomer “we’re backkkk” took us out with some Ab work and general punishment.

Finally YHC prayed us out and reminded everyone to EH and be grateful for everything they have in their lives.

Post-Workout Highlights

@Special Sauce earned the Millennial of the Week award for needing to go home to watch the dog; so, his wife could go to Yoga. YHC isn’t sure if he was planning on avocado toast for lunch as well.

On the subject of Dogs, Teasip suggested that dogs be left in their crate; so, they could think about what is the meaning of being a dog.

Finally BOOMER offered an HSS that House of Cards is based on the Clintons.

No report on what was discussed at the little kids table of Plus One and Ant Man

Until next time
– Da Chairman #backblast

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Texas Independence Day Tour of Toughness

These are the notes from Monday’s Planning Ruck:

  • The event will take place on Saturday March 2nd
  • We will launch at 0700 with a targeted finish of 1200
  • The Tour will begin at the original home of F3 Dallas… Caruth Park, where we will have a 30 minute workout (7:00 – 7:30)
  • We will run 1.3 miles to Burleson Park (7:30 – 7:43)
  • 30 minute workout at Burleson Park/SMU (7:43 – 8:13)
  • Run 1.2 miles to Katy Trail Access (8:13 – 8:25)
  • 30 minute workout on Katy Trail (8:25 – 8:55)
  • Run 1 mile to Glencoe Park (8:55 – 9:05)
  • 30 minute workout at Glencoe Park (9:05 – 9:35)
  • Ruck 4.2 miles to Flag Pole Hill Park (9:35 – 10:47)
  • 30 minute workout at Flag Pole Hill Park (10:47 – 11:17)
  • We discussed using a large coupon to carry from AO to AO (this might affect the time estimations slightly).  YHC thinks we could go with 2 shovel flags which would be a challenge, but wouldn’t affect timing too much.
  • Workout Totals: 5 workouts of 30 minutes each; 3.5 miles of running; 4.2 miles of rucking
  • These time estimates are pretty conservative.  As you can see we have about 43 minutes to play with.
  • Options for extra 43 minutes
    • Extend each workout 9 minutes – 45 minutes
    • Run 4.5 miles back to Caruth Park to Finish at the Launching Point (total running – 8 miles)- 45 minutes
    • Start and End the workout at Burleson Park – adds 1.3 miles of running at the beginning and 4 miles at the end, this would reduce each workout length by 2 minutes (total running – 8.8 miles) – 43 minutes
    • Start at Coffee Park with an extra 30 minute workout and .6 miles (total running 4.1 miles) – 36 minutes
    • Do an extra 30 minutes of workout at Burleson Park or another AO – 30 minutes
  • We will then follow up the event with 2nd F at a restaurant/bar close to the finishing AO.
  • Logistical Difficulties
    • If we start and end at different AOs then we will need to have some guys leave vehicles at the finishing AO and carpool to the launching AO prior to our 0700 launch. We would also have to get the guys that parked at the launching AO back to their cars at some point.
    • We will probably need a vehicle close at all times in case there is an injury.  As of now Rump Roast is good with driving from AO to AO and assisting with this.  Other guys that don’t want to complete the running and rucking could also do the same.
    • We will need rucks at Glencoe Park if we are going to do the ruck from there.  These could be loaded into Rump Roast’s truck at the launching AO.
  • We need a name to make this more marketable.
  • Do we want to do shirts or patches to reward guys for finishing this event?
    • We need someone to design one.
  • Please offer input on our extension options, our Second F location, name, reward, and anything else.  Comment below.
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Friday Collab

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Rump Roast, Sally, Special Sauce
QIC: Alright Alright, Teasip

AO: Curtis Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

Moroccan Night Clubs x20

Squats x10

THA THANG:
Mosey to the bridge

Abyss Merkins x7

Monkey Humpers x7

Abyss Merkins x5

Monkey Humpers x5

Abyss Nipplers x7

Monkey Humpers x7

Abyss Nipplers x7

Monkey Humpers x7

Jacob’s Ladder (7:1 Pull Ups, 1:7 Swerkins, Lunge Walk in between)

Mosey to Tennis Courts for Teasip to Takeover

Bear Crawl Paint the Lines

Suicides with Burpees

Lieutenant Dans

Crab Walks, Merkins

Some other stuff

MARY:
Not Much

CIRCLE OF TRUST

1. CSAUP – Texas Independence Day – March 2nd, 2019

2. Run Ranger Run starts February 1

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Texas Two-Steppin’

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH and IST x15 each

THA THANG:
Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins
-Burpees

One final native American lap bringing us to 3 miles on the track before moseying back

MARY:
None

CIRCLE OF TRUST/BOM:
We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

MOLESKIN:
YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

ANNOUNCEMENTS:
1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

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Splash got bb done

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Icebox, Rump Roast, Candy Land, Princess Turtlehead, Spread, Aaarrrggghhh, Coach K, Special Sauce, Ina, Chairman Mao
QIC: Splash

AO: Caruth Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

side straddle hops, storm troopers, seal jack, splash arch touches, mountain climbers, inch worms, uptown crunch, rugby’s, high knees, butt kicks

THA THANG:

chairman special (irkens, dips, dirkens, step-ups)
Tennis courts – bear crawls, crawl bears, pliei squats, repeat
Walking lunges, front and back
Crab walks
Assorted exercises…blah…blah…full body workout
49er (modified 69) – 7 minutes of 7 burpees

MARY:

MOLESKIN:

the Q took a lot of heat from the pax for his random counting. The Q subscribes to muscle confusion to make positive changes. Good to hear candyland loft up his M.

That is all I got – I’m almost on track for 50 F3s in 2019…#goals

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Peppee

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

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Sshs X 15
ISTs x 10
Hillbillies x 10
windmills x 10

THA THANG:
EGyptian walk to baseball fields
Pair off, DORA
100 x t-merkins
200 x dips
300 x sweat Angels
(Modified the sweat Angels to 150 and then 150 Dolly)

Short Indian run to basketball court

Wilt chamberlain
25 x t-merkins
25 x Bobby hurleys
25 x hand released merkins
25 x monkey jumpers

Mosey to bleachers
1 set of dirty mcdeuce
12 x irkins
12 x claymakees
12 x dirkins
12 x claymakers

Mosey to tennis court for 6MoM

MARY:
Ring of Fire Flutters – 80 count
20 x Freddy Mercury
Homer to Marge

CIRCLE OF TRUST/BOM:
Prayers for F-150 and Oatmeal to get healed up and back out with the PAX.

MOLESKIN:

ANNOUNCEMENTS:

 
 
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All By Myself – Encore

COUNT-OFF & NAME-O-RAMA:
PAX: None
QIC: Ina

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given (mentally)

WARM-O-RAMA:
None

THA THANG:
5 mile double time

Avg. pace 7’26” for a distance of 5.04 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking for a quick recovery for Oatmeal.

MOLESKIN:
As I finished my run and began to wait for the ruck group, the worry started to creep in as 6:24 am rolled by (unusually late for a ruck).  I had decided I was calling 911 if they did not show by 6:30, but luckily at 6:25 I heard some chatter and learned of the unfortunate injury to Oatmeal and the miscalculation of distance to be covered in amount of time remaining. I wanted to join the ruck but I will not be able to join on March 2nd, so I figured I would double-time just in case another PAX wanted to run.  Alas, no one did and so I ran All By Myself – an encore to Alright Alright from a few weeks back.

ANNOUNCEMENTS:
1. Wednesday night 6:00 pm at Chick-fil-a on Hillcrest
2. I also have a daughter in GS, so let me know if you want some GS cookies.

3.  CSAUP – March 2nd

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Kyrie Irving Ankle Breaker

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Strangler (Nashville)
QIC: Coach K

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Mumblechatter…might have lost track of time

THA THANG:
Walking, limping, walking some more

MOLESKIN:
Camp Gladiator decided to park in our spots, so we were immediately off to a rough start. Apparently they can’t walk up the hill for their yoga sessions and PAX weren’t too apprecicative of it. YHC tried to jump on the “dissing Camp Gladiator” bandwagon but was quickly shut down and so back to silence YHC went. Icebox tried to be supportive of the talkative (albeit extremely cranky) Q but to no avail.

We started on our march and about .5 miles in, Oatmeal got clipped by a speeding car, which caused him to roll off into the ditch bending his ankle every which way. Not quite that dramatic, but Oatmeal did take a nasty fall. We started rucking back towards the car before AA took off to get a truck (without dropping his weight sack – art of manliness right there).

Once we got Oatmeal situated, the PAX continued their trek where some mistakes in routing were made. We grossly underestimated the distance we could ruck under the time constraints resulting in PAX showing up late to meet up with a legitimately concerned Ina.

Conversation predominately covered the CSAUP event in March, the details of which will be summarized later. You definitely won’t want to miss this. The other hot topic was, per usual, YHC’s level of grumpiness. As Splash would say, YHC needs to find a girlfriend. With any luck, the spark made with a girl in the chip aisle at Kroger pre-Cowboys game on Saturday will ignite something (#backblast for Teasip per request).

Pray for Oatmeal and for a quick recovery. Hope it felt worse than it actually was, and power to him for walking an extra quarter mile with a weight vest.

ANNOUNCEMENTS:
1. CSAUP event planning in the works; 03/02 Texas Independence Day
2. Run Ranger Run sign ups
3. Q source groups meet Wednesday night and Friday at lunch (see preblasts)

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2019 Attendance Rankings Vol. 1

This does not include yesterday’s workout by Sally.  Pester him to get credit for that beatdown.

  1. Coach K – 12
  2. Alright Alright – 9
  3. F150, Sally, Icebox – 8
  4. Chairman Mao, Ina, Mile High, Oatmeal, Rump Roast, Teasip – 6
  5. Aaarrrggghhh, Special Sauce – 5
  6. Gambler – 4
  7. Isaiah – 3
  8. Pepper – 2
  9. ANT MAN, Candy Land, Rocket Man (NC), Spread, Tuber, Walmart – 1

Mutt Rankings:

  1. Boo, Maverick – 1

Ant Man only has 99 left to reach his goal of 100.