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Saturday Morning Doracides

DATE: 7/13/2019.

TEMP: 73.

WEATHER: partly cloudy.

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Rabbit, and Walmart.

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q gave disclaimer. Q is not a professional. PAX are here of their own volition, doing each exercise voluntarily. Modify as necessary. You against you, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH x25 IC
  • IW x25 IC
  • Cotton Pickers x25 IC
  • J Lo’s x15 IC
  • Absolution x20 OYO

Mosey to the tennis courts for paint the lines.

THE THANG:

PARTNER DORACIDES: for Doracides, PAX normally split into partners. One partner does the exercises while the other runs suicides. Q modified the Doracides with burpees for added fun. Q had PAX run suicides across one tennis court, doing a burpee at each line before running back to the start. Once PAX made it to the opposite side of the tennis court, PAX would run straight back to the start doing a burpee at each line. Since there were 3 PAX today, Q had PAX do 3-person Doracides.

  • 200 lunges (single count).
  • 300 Merkins.
  • 400 Squats.
  • 500 Overhead claps.

MARY:

  • Freddie Mercuries x25 IC.
  • WWI Situps x25 CC.
  • Flutterkicks x15IC.
  • Uptown Crunch x15 CC, both sides.

CIRCLE OF TRUST:

MOLESKIN: PAX were winded during the Doracides, but otherwise had good Mumblechatter. Attempted EH of other men working out at the park.

ANNOUNCEMENTS: PAX proposed rescheduling Second F for a Friday this month. PAX also discussed the push to have 10 men attend the next Saturday workout (July 20). EHing will be needed to get all current members of the F3 Plano groupchat to attend, as well as FNG’s.

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Wimbledon Beatdown

AlrightAlright Sweet Baby Sex Panther Coach K Special Sauce Rump Roast Pepper Oatmeal Plus One!

Warmup, SSH, IST’s, daisy pickers

Choice – one lap or 50 burpees

W – Wave of merkins while PAX runs around both courts

(Suicide)

I – Iron Hulk (to 10 going with evens)

(Suicide)

M – Martin Moroccan nightclub routine, arms out, circle forward X 20, circle back X 20, thumbs down pulse X 20, thumbs up pulse X 10

(Suicide)

B – Bataan death march around tennis courts,3 burpees

L – Legorama, holding elbow plank, right leg pulse up X 5, left leg pulse up X 5, right elbow plank left leg pulse X 5, left elbow plank right leg pulse X 5

E – Empty Wheelbarrow, switch at end of court

D – Deconstructed burpees – run down and back squats, down and back leg thrust, down and back merkin, down and back leg thrusts

O – Overhead claps X 20

N – Nolan Ryan’s X 8 each side

Paint the lines

No one picked up on the Wimbledon theme! I know Teasip would have if he would’ve been there

We were moving pretty fast today, not a ton of time for mumblechatter, or maybe I didn’t hear it since I was actually counting exercises today. We kept it on the court, avoided bugs, and burned up the shoulders pretty good.

Thanks to all who came out today to #makeglencoefunagain

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One year down…

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

WARM-O-RAMA:
SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

THA THANG:
YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Merkins
Gorilla Squats
Dancing Bears
Groiners
Ski Abs
Freddie Mercury’s
Reverse Lunges
LBC’s
Monkey Humpers
Superman
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform
Burpees

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.

ANNOUNCEMENTS:

  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.

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‘Merica! 7/4/19

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Teasip, Sally, Sex Panther, Caitlin (FNG Blake Bloomquist), Coach K, Rump Roast, Plus One, Antman
QIC: Oatmeal

AO: Flag Pole Hill – Around the flag
F3 DISCLAIMER & WELCOME: Given & PAX recited the Pledge of Allegiance at base of the flag

WARM-O-RAMA:
SSH x13 IC

IST x13 IC

Up downs x13 IC

THA THANG:
YHC had PAX partner up for the following:

243 Chinook squats

P1: Squats

P2: Bear crawl down stairs, star jump at bottom, crawl bear back up

Flapjack

76 Kaboom burpees

P1: Burpees

P2: Crab walk down stairs, star jump, walk crab back up

Flapjack

56 Dive Bombers

P1: DB’s

P2: Lunge down stairs, star jump, hop back up

Flapjack

P1: 13 No Surrenders

P2: 13 WWI sit ups

Flapjack

Pick up six on exercises and we all mosey to the bottom of stairs. PAX partnered up again and ran Ollie Norths across parking lot, flapjack and back to start. 

MARY:

YHC had PAX hit their six for some celebratory Alphabet spelling the following:

  • Declaration of Independence
  • Founding Fathers (?) PAX may need to correct since YHC’s slept since then
  • ‘Merica

Several of the PAX and YHC then struck on an out-and-back 5K “fun” run back towards White Rock Lake.

CIRCLE OF TRUST/BOM:
YHC prayed us out and noted we need to remember our freedom that was given to us to all those that gave the ultimate sacrifice and to the Founders of the country.  Without this freedom we would not have the ability to do many of the things we take for granted on a daily basis.

MOLESKIN:
YHC was very excited for the PAX to get started until he arrived and noted the gravel on the workout surface instead of concrete.  This was an overestimation of the City of Dallas given its propensity to spend millions on parks & rec or at least bike trails.  Anyway, the gravel spawned all sorts of love for YHC as many PAX were without gloves.  The Chinook squats were a hit (mostly from the feedback the following morning) as were the No Surrenders, which were quite a bit of torture on the gravel. The significance of the reps is as follows: 243 – years since the signing of the Declaration of Independence; 76 – signed in 1776; 56 – number of signers of the DofI; 13 original colonies

YHC noted that Ollie North’s need to be run over a much longer distance for penalty merkins to be effective.  PAX learned that spelling is not one of YHC’s strong suits during the Mary.

Following the COT, several of the PAX joined YHC for a 5K fun run down to the lake and back. A considerable amount of reflection was given to the decision to run about the 2k in at which point visions of cold beer kept us going.    The run was about group cohesion and not leaving the six. 

A special thanks to “DJ” Icebox for providing the festive and patriotic playlist and to Sex Panther for bringing the post-workout beverages!

ANNOUNCEMENTS:
1. Happy 4th of July!

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An Absolutely Terrible Picnic

DATE: 7/2/2019
TEMP: 75.
WEATHER: partly cloudy. Very breezy and cool.

COUNT-OFF & NAME-O-RAMA:
PAX: BOOMER, Mookie, and Walmart.
QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q is not a professional. PAX were there of their own volition, voluntarily doing each exercise. PAX should modify as necessary. Q also disclaimed that he would be cutting the exercise a few minutes short.

WARM-O-RAMA:
•SSH x30 IC
•IW x 10 IC
•Moroccan Night Clubs x50 IC
•Merkins x25 CC
•Pickle Pounders x15 IC
•Absolution x10 IC

Batan Death March around the track–3 burpees at the back of the line.


THE THANG:
Church Picnic: PAX are supposed to do the following in pairs, but Q modified since there were 3 PAX at the workout.
•Leap frog to cone (3 tennis courts long), wheelbarrow back, then 5 Absolutions each.
•Repeato x3

MARY:
•LBC’s x20 IC
•J-Lo’s x15 IC (each leg)
•WWI Sit Ups x15 CC
•American Hammer x20 IC
•Penguin Crunches x20 IC

CIRCLE OF TRUST:
MOLESKIN: not much mumblechatter. PAX were too busy sucking wind.

ANNOUNCEMENTS: we’ll be rescheduling the abandoned Second F event planned for 7/6. Will pick a date following the 4th. BOOMER will be Qing an Independence Day workout at 7A.M.

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“Merica” – aka “Sally Can’t Steal My Thunderlips”

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus 1, Rump Roast, 
QIC: Thunderlips

AO: Caruth
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
20 SSH

10 MERKINS

20 IST’S

THA THANG:
MOSEY TO PLAYGROUND AND PAIR UP – ONE PARTNER DOES EXERCISE  WHILE OTHER PARTNER MAKES 0.4 MI LOOP BACK AROUND CARUTH STREET.

M – 100 MERKINS WHILE PARTNER

E – 100 EL CAPITANS (MODIFIED LUNGE)

R – 100 RAISE THE ROOFS

I – 100 IMPERIAL STORM TROOPERS

C – 100 CAROLINA DRY DOCKS

A- 100 ARM CIRCLES

MOSEY TO OTHER PLAY GROUND

PAX TOOK TURNS ALTERNATING BETWEEN 5 PULL UPS AND 10 DIPS FOR A TIME OF 5 MIN

PAX TOOK TURNS ALTERNATING BETWEEN 5 PUSHUPS 10 DIPS AND 10 LBC’S FOR 5 MIN

MARY:.
BOWS AND TOES ALTERNATING RIGHT AND LEFT LEG UP

LEFT AND RIGHT ARM UP

HOLD PUSH UP POSITION

LBCS

FLUTTERS

CIRCLE OF TRUST/BOM:
YHC PRAYED US OUT

MOLESKIN:
NOBODY SEEMED TOO HAVE LET THE HOLIDAY SLOW THEM DOWN TOO MUCH.  THERE WASN’T A LOT OF COMPLAINING EVEN THROUGH IT WAS 85% HUMIDITY.  WORKOUT WAS A GOOD DOSE OF UPPER BODY STARTING SLOW AND ENDING STRONG.  

ANNOUNCEMENTS:
1. NONE

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OG SVT

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Draper, Sex Panther, Rump Roast, Coach K, Irwin (FNG), Mayflower (FNG), Icebox, Aaarrrggghhh, Alright Alright, Pepper, Hotty Toddy, Rabbit, Neutered, Stingray, F150
QIC: Sally

AO: The OG (Caruth Park)
F3 DISCLAIMER & WELCOME: Performed. Also got to preach about form :).

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
First up:
Run to the back side of the tennis courts, adding 4 stops/exercises along the way:
5 merkins after bridge 1
5 pull-ups at the playground
5 merkins after bridge 2, and
20 rocking horses each leg upon reaching the tennis courts (rocking horses are a two-part exercise – 1. one-legged reverse lunge, touching both hands to ground, 2. bring that leg up and through, grabbing your knee to your chest)

Wheel of taps and merkins:
Everyone grab a section of curb.
Curb taps (both feet up and down is one rep) x 10, Irkins x 10
Rotate 90 degrees. Side curb taps x 10, curb split merkins x 10
Rotate another 90 degrees. Back curb taps x 10, derkins x 10
Rotate another 90 degrees. Side curb taps x 10, curb split merkins x 10

“Rest” exercise 10 good mornings IC

Laparoo:
Starting at the rear of the tennis courts, run 3 laps around to the north side, through the playground, and back over the bridge.
During the 1st lap, stop and do 8 pull-ups and 8 step-ups (each leg)
During the 2nd lap, do 7 pull-ups and 7 step-ups each leg
During the 3rd lap, do 6 pull-ups and 6 step-ups each leg.

Get inside the tennis court.

Burpee the lines:
Essentially, 2 burpees and 2 turnarounds at each doubles and singles line across the courts. Down and back.
More details: starting at one court’s outermost doubles line (or “the baseline”), perform a burpee on the outermost side of the court. Then jump over that (doubles) line, turn around, and perform another burpee, keeping your hands on the inside side of the line. When you stand up and jump, jump back over the line. Then turn around and move on to the next line. Drop into a burpee and begin again.

“Rest” exercise: Good mornings x 10 OYO

Get up the lines:
Divide into 4 similarly-sized groups. Each group begins at the bottom-left most part of a half-court.
Perform 10 get-ups (lie completely flat on your back, and get up to standing), then run paint the lines for that court.
Move on to the next court.
#ExtraCredit modification – do not use your hands on the get-ups.

“Rest” exercise: 10 good mornings OYO, 10 groiners OYO

Partner Lazy IMPS:
50 reps of Imperial Storm Troopers, Merkins, Plank Jacks, and Squats
Partner 1 performs exercises
Partner 2 flutter kicks (4-count) to 20, then switch.
Only got to Merkins due to time.

MARY:
Done in the IMPS

CIRCLE OF TRUST/BOM:
Completed. Welcome to Irwin (FNG, brought by Stingray) and Mayflower (FNG, brought by Rabbit while he is here to help with Rabbit’s move). Gave thanks for F3 and the impact it has had on many of our lives; asked for guidance and support, and to keep our thoughts on the right path.

MOLESKIN:
No repeats of Hannigan’s Bridge today.
Curb taps are a great agility exercise.
So are burpees. Burpee the lines was a ton of fun, and seemed like a nice little (dare I say it?) competition.
Get-ups are becoming a PAX-wide favorite exercise.
No Longhair sightings this morning. Or in the last few weeks. Maybe he was intimidated by his run-in with AlrightAlright.

17 guys this morning, continuing an excellent attendance run this week. Keep coming out and getting better. And keep bringing out friends or family (well done, Rabbit) who could benefit from F3. Remember our mission is “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” #GiveItAway.

Speaking of leadership, we can use everyone’s passion and talents. Whatever you are passionate about and good at, there’s a way you can make a significant difference for the men of F3 Dallas, and for Dallas more broadly. A simple solution is to think about what you like about F3, and grow that.

ANNOUNCEMENTS:
1. Special July 4th beatdown tomorrow. 0700 at the flag at Flag Pole Hill. We’ll do a beatdown then a run afterward.
2. No QSource this week.
3. Safe travels to everyone travelling.

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Gap Year: Yay or Nay?

Sex Panther, Tater Tot, Rocco (Tater Tot’s pup) joined Icebox and Maverick for Mutt Ruck Monday

Took the normal path and discussed sleep training, gap year’s, and adjusting to Dallas.

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I just like running

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pony Express, Splash, Icebox, Goldie, Rump Roast, Ina, Draper, Grapefruit (FNG – welcome!), Scrubs (FNG – welcome!), Ant Man, Hotty Toddy, Sally, Coach K, Tater Tot
QIC: Teasip

AO: Burleson

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20

IST x 20

Burpees x12 OYO

THA THANG:
Mosey to the Quad for a modification on Special Sauce’s Thursday workout a few weeks back. Everyone completes one lap around flag pole, and then you are paired up with your opposite finisher (1st with 16th, 2nd with 15th, etc.)

You and your partner start on opposite sidewalks and run around a lap around the flag pole. When you pass each other, do an exercise and then continue running until you catch each other the second time, and return to the start line. Did this five times, with the following exercises on the lap and in between laps

1st lap: Partner Derkins (Partner 1 planks while Partner 2 does 10 Derkins with feet on partner 1’s back. Flapjack when Partner 2 finishes Derkins). 

2nd lap: High five squats x12.

3rd lap: OH Claps x20. 20 Flutter Kicks between laps.

4th lap: Monkey Humpers x12. 12 Uptown Crunch between laps.

Final lap: 10 Burpees.

Next up was DORA with the same partners. 100 Merkins, 200 Squats and 300 Freddie Mercurys. Partner 1 does exercise while Partner 2 ran a lap around the fountain.

Mosey to the tennis court for Vaccuum cleaners to the first three lines on the courts. Then Penguin crunch x12 to finish

MARY:
Done intermittently during the beatdown 

CIRCLE OF TRUST/BOM:
YHC discussed the recent emphasis on Shield Lock, Accountability, Correction and not being able to walk this life alone. The workout was mainly with a partner and the hope was that motivated each PAX to push themselves and be there for each other. We need to continue to be there for each other to encourage, correct and love each other.

MOLESKIN:
A few PAX figured a cardio beatdown was coming, and boy were they right. T claps to Alright Alright, Coach K, Icebox and Rump Roast for doing a mini-CSAUP by double dipping with Sauce’s early morning beat down. Not a whole lot of mumble chatter with the PAX sucking wind for most the workout.  A few PAX were rather upset with the amount of running and the constant running, while others appreciated the running. Goldie showed his cheetah speed the last lap of the first part when he incorrectly assumed that was the end of the workout, which led to him moving a little slower during the partner DORA and regretting that life decision. Kotters to Hotty Toddy for being back in quite some time. Overall a solid beatdown and good time was had. Coffeteria led to Pony Express again reinforcing the belief that F3 Dallas has the best Coffeteria spot with Bubba’s, much to Sally’s dismay. There was a name change as we switch Grapefruit from Whammy and debated being meaner to Scrubs, but decided not everyone needs to have a mean name. 

ANNOUNCEMENTS:
1. July 4th workout and due to high cost of the 5k, we will do our own event/possibly seek out an alternative event

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Snider Plaza Stroll

June 19, 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Rump Roast, Sally, Alright Alright, Sweet Baby, Aaarrrggghhh, Ina (Given my timely post, let me know if I forgot your presence)
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Mountain Climbers x 20 IC

THA THANG:
Mosey to Snider Plaza where YHC had PAX sprint first block on Sider Plaza from Westminster to Rankin to determine speed rankings.  Partner up slowest with fastest, etc. for a race up the plaza.  YHC jumped in with one of the groups given the odd number of PAX for the day.  PAX then completed the following at each intersection:

Rankin Ave

P1: Sprint to Milton Ave

P2: HR Merkins x 10, sprint to Milton Ave

Milton Ave:

P1: HR Merkins x 10, sprint to Rosedale Ave

P2: Bobby Hurley’s x 20, sprint to Rosedale Ave

Rosedale Ave:

P1: Bobby Hurley’s x 20, sprint to Daniel Ave

P2: WWII situps x 30, sprint to Daniel Ave

Daniel Ave:

P1: WWII situps x 30, run to Hillcrest back and back then OHC x 40

P2: OHC x 40, run to Hillcrest and back

YHC then had PAX crab walk across crosswalk to island where they shuffled on their hands along the curb face up across and walkcrabbed to other side of plaza.  PAX returned from whence they came bear crawling and crawl bearing, facing down when shuffling across island.  This whole sequence was repeated. 

Once safely back in front of Kuby’s, YHC had PAX perform alligator pushup walk for approximately 15 yards and reverse lunge it back to the start. 

Finally, YHC had PAX line up individually to race back down the plaza repeating the exercises in reverse that we did to get up the plaza.  Once completed, mosey back to Caruth Park stopping a few times to perform random exercises while picking up/waiting on the six. 

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
What YHC thought was a brilliant race concept failed in execution and quickly devolved in running and completing exercises with no winner crowned and therefore no prize/punishment doled out to the victors/losers.  The mumblechatter further confirmed YHC’s failed race attempt when it was determined that only one partner would determine the outcome.  Oh well, back to the drawing board…  Workout still proved effective and PAX really enjoyed the alligator pushup walk.  As is typical with my abundance of running, Rump was effusive with his “compliments,” which only go to feed my ego! 

ANNOUNCEMENTS:
1. None remembered except Q Source that evening