F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Tuber (FNG), Ina (in spirit)
QIC: Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, without the usual level of sarcasm

WARM-O-RAMA:
SSH x25, IST x20, Cotton Pickers x15

THA THANG:
Mosey to Ownby Street for #LegDay

4 sets, without rest
-40 squats IC
-20 step ups
-20 bonnie blairs
-20 box jumps

Mosey to Track for more #LegDay

Backwards run 100 meters; Lunge 100 meters and repeato

Mosey to Mustang garage for bent Jacob’s Ladder up and down the ramp with 5 burpees at the top and 1 lunge at the bottom

Mosey back to Ownby Street for Bat Wings

2 sets
-10 abyss merkins
-20 forward arm circles; 20 reverse arm circles
-20 OHD press
-20 birds

MARY:
10 absolutions

CIRCLE OF TRUST/BOM:
General prayers as we go about the work week

MOLESKIN:
As promised, here’s a shout out to Ina. The heavy #LegDay was not appreciated. People don’t realize if you work legs in a little bit every day then there’s no such thing as “Leg Day”…but to each their own.

Crankapotamus (aka YHC) rolled up with a grim face and hood up – ya know, the usual persona. YHC did go above and beyond by introducing himself to the FNG and holding a conversation until the Jacob’s Ladder where everyone focused on the cardio.

Rush girls were once again MIA. Fortunately, YHC met a former SMU grad student Saturday afternoon anyway. The rest of the PAX were on their own. We came across one who walked by during the bat wings, but YHC was the only one who noticed the wedding ring. Step 1 boys, always check.

The naming ceremony was a struggle due to tiredness and general lack of creativity on YHC’s part. Theo was born and raised in Texas and works as a high school counselor. He spent time in Thailand, India, and New Mexico. We were content with Area 51 as a name until he graciously mentioned his AIM address was “mashpotatoman”, which resulted in his potato-based nickname courtesy of Sally (still unafraid to express his displeasure with his own name).

ANNOUNCEMENTS:
1. CSAUP event 03/02; discussion tomorrow during the ruck
2. Run Ranger Run signups for February
3. Girl Scout cookie orders

PAX: Chairman Mao, Coach K, F150, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Teasip

QIC: Alright Alright

Welcome & Disclaimer: Done

Warm-o-rama:

Mosey to Fountain #1

SSH x20

IST x20

Mosey to Quad

Tha Thang:

YHC, and the rest of Park Cities Baptist Church, have been reading through Genesis, so YHC was inspired by Noah to do an Ark Loader workout.  YHC can’t claim the Ark Loader idea, as YHC once participated in one with F3 The Fort led by everyone’s favorite Round Table Q, CSPAN. However, YHC had a slight tweak, we needed to load the ark 2 by 2, so we partnered up.  This also allowed us to spend more time getting to know other PAX.  The first instruction was to partner up with someone that the PAX had never partnered with before.  The other important lesson today was in leadership: leaders need to do things that they don’t want to do for the good of the group, so we would only be doing exercises that YHC doesn’t like and we wouldn’t be running at all.

Each pair would then complete an exercise together, then complete some type of animal walk out and around the fountain and back.  The walks would go in this order: bear crawl, duck walk, crab walk.

Monkey Humpers – 50 total

Overhead Claps – 100 total

Nipplers – 150 total

Knee Ups – 200 total

Erkins – 250 total

Yeah Thrusts – 300 total

Squats – 350 total

Teams: Icebox – Sally, Oatmeal – Rump Roast, F150 – Teasip, Chairman Mao – Mile High, Alright Alright – Coach K

COT: YHC talked about the need for us to spend more time getting to know each other, and embracing new guys. It can be easy to feel left out in this group with all of our inside jokes and camaraderie.  We need to make sure that new guys feel welcome and immediately part of the group.  As Q’s we need to forget about what we want to do and focus on doing what the group needs to do.  This includes nipplers. We wrapped up right as the downpour began.  We got the ark loaded just in time.

Announcements:

1. Run Ranger Run begins on February 1st – sign up, create a team if necessary, help others raise money.
2. Texas Independence Day #CSAUP on March 2nd – we will be planning this during our Ruck on Monday January 14th.
3. Q Source Groups are meeting on Wednesday nights at 6 PM at the Chick-fil-A on Hillcrest and Fridays at 11:30 AM at the Taco Joint in Preston Center.  Your Qs this week are Mile High and Oatmeal.

Backblast for 1/10 Katy Trail Thursday

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Aaarrrggghhh, Alright Alright, Chairman Mao, Special Sauce, The Gambler, Coach K, Candy Land, F-150, Rump Roast
QIC: Mile High

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

ISS x15

Windmills x10

Cotton Pickers x10, nice and slow

THA THANG:
Rump Roast and F-150 took off on a ruck while the remaining PAX moseyed over to the Katy Trail

Having attended the first Q Source meeting the night before, YHC encouraged the PAX to disrupt their status quo. Anything done habitually or with high frequency can easily become the status quo, so YHC challenged the PAX to push themselves on the intervals, go harder on the beat down, etc.

¼ mile run

Merkins x12 IC

CDD x12 IC

½ mile run

Overhead claps x12 IC

Calf raises x12 IC

¾ mile run

30 sec. plank

Crab cakes x12 IC

¼ mile Native American run

Alternating shoulder taps x12

Rugby sit-ups x10

½ mile run

10 count

¼ mile Native American run

10 count

¼ mile run

American hammer x 12

¼ mile run burning whatever is left in the tank

Mosey back

Miles Covered: ≈ 4.2 miles

MARY:
None, YHC went past 6:15 with Tha Thang.

CIRCLE OF TRUST/BOM:
YHC reminded the PAX of comments made at the beginning of the beat down: habitual and high frequency activities easily become the status quo. This can be especially true of the relationship with your wife. For YHC, it is a unique challenge to define what it means to create movement towards advantage (F3 definition of a leader) in his marriage, exhorting each PAX to determine what this means for their own marriages. A place to start is to review the vows made to your wife during your wedding. YHC encouraged the unmarried PAX to consider what they may vow when they marry. Expressions of emotion, such as, “I have loved you since first sight,” is not a vow. The old fashioned, “in poverty and wealth, in sickness and health, till death do us part,” is a promise made and a standard to which one must hold. Each man should share leadership within his family with his wife; however, being the NANTAN (see the Lexicon if unfamiliar) of his marriage, it is the responsibility of each man to set the vision and communicate it in such a way that inspires his wife to follow.

YHC offered prayer.

MOLESKIN:
Alright Alright, Ina, and YHC were the first to congregate and speculated about the current temp. Official starting temp was 41 degrees, but all agreed it felt warmer. Overall, the mumblechatter was at a minimum. Howdy’s and Good morning’s were exchanged with passers by on the trail and there was the occasional trash talk between PAX during the intervals. Coach K and YHC had a chat on the next to last interval of Coach K’s love for running. Having already signed up to Q next Thursday’s beat down, Coach K assured YHC that it would enjoyable for all involved, likely involving less running.

Those at the back of the pack on the mosey back exchanged pleasantries with a runner going in the opposite direction. It is probable that she did not appreciate a group of beat down men running on the right side of the road. Hopefully her day improved from there.

ANNOUNCEMENTS:
1. Run Ranger Run – Gambler said he was going to claim one of the two remaining spots, leaving one more spot
2. 2^nd F Happy Hour at Ozona on Friday

3. Friday Q Source at 11:30, Taco Joint in Preston Center

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Chairman Mao, Coach K, F150, Gambler, Icebox, Ina, Oatmeal, Rocket Man, Rump Roast, Special Sauce and Spread

QIC: Aaarrrggghhh

AO: Caruth Park

F3 WELCOME AND DISCLAIMER:

Done said it

WARM-O-RAMA:

SSH, IS, Windmill, Side Lunges, Slow Squats, Slow Merkins, Freddy Mercury uphill/downhill

THA THING:

Mosey to soft top for a Caruth 3x3x3:  3 grown a** man pull ups, lunge across the bridge, 3 burpees and repeat 3 times

Dirty McDeuce: 12 reps of dips, pull up under bench thing single count, alternating step-ups, dirkins single count, run around the soft top park and repeat 3 times. Mosey to tennis courts

4 CORNERS (kind of): 10 hand release merkins, lunge to next corner, first exercise plus 20 gorilla squats, bear crawl to next corner, first two exercises plus 30 flutter kicks, reverse lunge to next corner, first three exercises plus 40 arms raises.

Lined up for one round of burpee dans (four lunges followed by a burpee) across both courts and back

MARY:

Mosey to soft top: American Hammer x 12, rugby sit-ups x 12, reverse crunches x 12, about 8 seconds of six inches

CIRCLE OF TRUST/BOM:

We need to continue on working on improving ourselves and doing things right. This can be doing pull-ups like a grown a** man, counting slow on exercises, being better husbands, being a better father or working on whatever goals you might have.

MOLESKIN:

Yeah yeah yeah, still continuing bench mark week. Wasn’t planning on doing a repeat of Teasip’s Q at Glencoe, but thought the Caruth guys needed a reminder of a standard workout. This is why we always need guys to sign up to Q to keep things different, this is one of many reasons I enjoy coming to F3 beat downs.

ANNOUNCEMENTS:

Without a formal vote, we can assume F3 Happy Hour will be at Ozona’s this Friday (1/11) at whatever time you can get there. Sign up for Run Ranger Run, two spots available. Get a $20 raffle ticket from Sally for his upcoming mission. Put March 2^nd down of our ruck event.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

THA THANG:
4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

MARY:
Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

ANNOUNCEMENTS:
1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan