F3 DFW BackBlasts

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

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH and IST x25 each
Butt Kickers, High Knees, Carioca
Cotton Pickers, Copperhead Squats and Merkins

THA THANG:
Mosey to parking garage for “Zachary Tellier” workout.

10 burpees, run up ramp
10 burpees, 25 merkins, run up ramp
10 burpees, 25 merkins, 50 lunges, run up ramp
10 burpees, 25 merkins, 50 lunges, 100 LBCs, run up ramp
10 burpees, 25 merkins, 50 lunges, 100 LBCs, 150 squats

Mosey back to soft top for 15 MoM

MARY:
Freddie Mercury x20
Flutters x20
Outlaw x20
Crab jacks? YHC tried something new and it seemed to work okay
Absolution x8

CIRCLE OF TRUST/BOM:
Unexpected things happen to us or people we know. Trust that God knows what He’s doing.

MOLESKIN:
Not too much mumblechatter throughout the morning except for communal complaints about benchmark week. Everything still hurts, and today was not the recovery day YHC made it out to be. Sally mentioned Chick-Fil-A again, and he’s really walking on thin ice these days. Ended with a discussion on cheap weight vests and a throwback to the time AA wore mine and pellets flew every which way.

ANNOUNCEMENTS:
1. CSAUP event 03/02 AKA Texas Independence Day
2. Run Ranger Run signups

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Ina, Isaiah, Pebbles (F3 Tallahassee), Pepper, Rump Roast, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

Alright Alright – Shoulder Raises 150

Chairman Mao – Dollies 100

Coach K – Mountain Climbers 55

F150 – Nipplers 50

Ina – Nipplers 71

Isaiah – Nipplers 100

Pebbles – Nipplers 70

Pepper – Nipplers 32

Rump Roast – Nipplers 30

Sally – Nipplers 45

Special Sauce – Dollies 71

Teasip – Mountain Climbers 100

CIRCLE OF TRUST/BOM:
YHC prayed us out, thanking God for a new year and the ability to set benchmarks and improve each year.

MOLESKIN:

Great to have Pebbles join us from Tallahassee.  He drove all the way in from Mansfield to post.

The #mumblechatter was plentiful this morning.  It more than made up for the lack thereof on Thursday and Friday.  Where should we begin?

The music… our resident DJ, Icebox, was absent, so Teasip, being the High Impact Man that he is, offered to bring his speaker and a playlist.  YHC was quite pleased with the country music playlist that our DJ selected as it provides the perfect pace at which to do 100 burpees, and the rest of the exercises quite honestly.  Unfortunately, the other PAX have less sophisticated taste and quickly requested some music that has unintelligible lyrics.  The PAX were satisfied for a few songs, but quickly turned on their DJ when things got a little too old school and less workout friendly.  Teasip was not surprised at how fickle the audience was.

The burpees… many PAX expressed concerns prior to the #beatdown.  They were appalled that we would be ending the workout with an additional 300 burpees.  YHC quickly informed them that no one would make it that far.  YHC was correct.  The first 100 burpees were truly a #crowdpleaser though.

The merkins… immediately cries rained down about Teasip having led the Murph yesterday and YHC having led the Mustang the day before.  It made #benchmark week a very difficult week.  But isn’t that what we want?

The nipplers… if you don’t know what this is you really missed out, and YHC is sure the PAX will be willing to explain it to you when you ask.  These kicked everyone’s butt.  The majority of that was probably due to the number of merkins that had been completed this week, but it was also a fairly unfamiliar exercise.  It is quite clear that we all need to improve in this area, so let’s do some more of those this year.

The coffeteria… Sally attempted to protests Bubba’s by suggesting Chick-fil-A multiple times, and then said that Chick-fil-A is better than Bubba’s.  We heard later that F150 agreed with him.  All YHC knows is that these guys should be grateful there isn’t an Inquisition going on right now because that is utter heresy.  PAX from around the nation have agreed that Bubba’s is the greatest #coffeteria AO in F3 Nation.

The social media… we had conversations this morning about how other exercise groups have grown through social media, specifically through influencers.  In case anyone was wondering, the 2018 Q of the Year, Special Sauce, has the most Instagram followers of any of our PAX with 614.  Apparently, some guy named Podcast has the most Twitter followers.  Not sure who he is though.

ANNOUNCEMENTS:
1. Run Ranger Run
2. Q Source starts this week

3. CSAUP on March 2nd

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Coach K, F150, Icebox, Isaiah, Oatmeal, Sally
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x7

IST x 12

THA THANG:
The Murph

Run 1 mile

100 Pull Ups, 200 Push Ups, 300 Squats done in sets of 5, 10, 15

Run another mile. We timed it so we can see improvement throughout the year.

Alright Alright: 32:40

Coach K: 33:20? (not sure if right)

Teasip: 34:50

Isaiah

Icebox: 35:33

Sally: 36:09

Oatmeal:

Aaarrrggghhh:

F150: 39:40

MARY:
LBC x 15

Penguin Crunch x 15

Freddie Mercury x 15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, outside of some serenading by Alright Alright. Some complaints of soreness after the Mustang the previous day. #Tclaps to Oatmeal for doing extra sets as he lost count and F150 for intentionally doing extra reps. #Tclaps to Aaarrrggghhh for telling the whole PAX his secret of keeping count of his rounds (acorns or sticks). Icebox continues to lead the #dadbodsfor100 as there was no sign of the other future dads (Boomer, Antman, Oo-De-Lally) though Isaiah proved that you can be a current dad and still join us in the Gloom. Great continuation of #benchmarkweek

ANNOUNCEMENTS:
1. 2nd F Happy Hour next Friday, location TBD
2. Register for Run Ranger Run in February, talk to Oatmeal if you have questions

3. CSAUP March 2 (Texas Independence Day). Talk to Alright Alright about helping to plan it

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Gambler, Icebox, Ina, Mile High, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given (includes the Flu)

WARM-O-RAMA:
SSH x11

IST x10

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Numbers:

Alright Alright: Completed round of 17 for 444 reps

Ant Man: Completed round of 18 for 342 reps

*Coach K: Completed two full sets of 17 for 410 reps (need confirmation)

Gambler: Completed round of 17 for 444 reps

Icebox: Completed one full set of 17 for 376 reps

Ina: Completed two full sets of 17 for 410 reps

Mile High: Completed round of 18 for 342 reps

*Oatmeal: Completed two full sets of 17 for 410 reps (need confirmation)

Sally: Completed round of 18 for 342 reps

Special Sauce: Completed round of 17 for 444 reps

Teasip: Just shy of completing the round of 17 for 437 reps

YHC told the PAX prior to the start gun that completing a set of 16 would put them in world record territory.  No one was able to accomplish that today, but based on today’s results YHC expects that record to fall in 2019.

The worst part of the workout might have been the mosey back to La Madeleine in the middle of a monsoon.

MARY:
Plenty of LBCs during the workout

CIRCLE OF TRUST/BOM:
A brief prayer as we were all ready to get out of the cold and the rain.

MOLESKIN:
YHC didn’t hear much #mumblechatter, but it is possible that some of the small pods of PAX were conversing, unlikely, but possible.

ANNOUNCEMENTS:
1. #QSource groups will begin meeting next week. Wednesday 1/9 @ 6:00 PM at Chick-fil-A on Hillcrest.  Friday 1/11 @ 11:30 AM at Preston Center, restaurant has not yet been determined.
2. Sign up for #RunRangerRun on our F3 Dallas Alpha team.

3. Begin preparing for #CSAUP on 3/2/19 (Texas Independence Day).  Planning meetings will begin soon.  Reach out to YHC if you are interested in assisting with planning.

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox, Oatmeal, Sally
QIC: Coach K

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given, with sass

Attendance Rankings:
Tied for 1st: F150, Icebox, Oatmeal, Sally, YHC
Tied for Last: AlrightAlright, et. al.

WARM-O-RAMA:
SSH x20
IST x19 (this was the end of any theme)
Cotton Pickers and OHC x10

THA THANG:
800m run buy-in
As a group, complete 375 reps each of
1. Burpees
2. Box Jumps
3. Derkins
4. Squats with 30lb sandbag
800m run buy-out

Dirty McDeuce with Irkens, Claymakers, OHC, OHP

Heels to Heaven x20

CIRCLE OF TRUST/BOM:
Prayed that we don’t decide who or what we need to be this year, but rather let God decide and follow in His path and directions.

MOLESKIN:
PAX were welcomed by the cheerful and vibrant Coach K they know and love. Amid the cries of “New Year, New Me!” on social media from white girls desperate for attention, YHC assured the group that his motto was “New Year, Same Asshole”. Icebox suggested making a goal to be meaner, which is on hold until my next Q.

Some modest mumblechatter during the warm up as YHC threw some jabs at at NYE theme as well as a very blunt and sarcastic disclaimer. PAX were quick to point out being first in the attendance rankings…more so who was not in first. Teasip and Ant Man received call outs per their comments on Band. Whether they were in town is unknown, but the group was out for blood this morning.

No mumblechatter during the beatdown until a strange old man wandered over with his dog and commended us on working out. We gave him a spiel mid Claymakers as a couple PAX held the position through the conversation. It made the military in me so proud. The guy expects to see us out on Tuesdays going forward, but his current mental state is up for debate calling us “cats” amid his departure.

We rounded out the beatdown with the COT where Oatmeal decided to start the count counterclockwise. He was subsequently chided by YHC for triggering his OCD and we started the count over. This was to no one’s surprise as apparently nothing YHC does surprises anyone anymore. YHC made a comment about good health for current and future F3 babies followed up with “if you haven’t had a baby yet you’re behind”, which left Sally and YHC in an awkward predicament.

Talks continued by the truck, where Oatmeal and F150 talked about the joys of owning homes. Nothing says grumpy old men quite like 5 PAX collectively complaining about property taxes, unpaved roads, and home maintenance.

All that to say, we started off 2019 right and missed those who couldn’t join us. Hope to be out with y’all for another year.

ANNOUNCEMENTS:
1. Run, Ranger, Run signups – talk to Oatmeal
2. Q source will be held Wednesday nights and Fridays at lunch