Fitness | Fellowship | Faith
No one joined Maverick and Icebox for MRM, the picture below is a reenactment of our ruck. We had a good talk where I tried to boost his self esteem since no one came to his birthday party. The plus side was that he got as many cerveza salutes as he wanted!
Date: 6/4/19
AO: Liberty Park
Conditions: YHC called it the dead of summer, the other PAX said it was early spring.
PAX: Boomer, Eruzione, Mizzourah, FNG: Ledger, QIC: The (Scranton) Strangler
Warmup
Quick Mosey
10 Good mornings
10 Imperial Storm Troopers
10 Burpees – on your own
35 SSH
The Thang
Workstation 1) Merkin Flowers by Moby – while “Flowers” by Moby (made famous by Gone in 60 Seconds) played, anytime they sang “green sally up” you go up on your merkin and hold then when they sing “green sally down” go down on your merkin and hold your chest off the ground. Played through to the end of the song. Amounts to thirty pause reps in 3 minutes and 30 seconds.
Squat Flowers by Moby – same rules as above except with squats. So, we spent the first part of the morning in the low squat and low merkin holds.
On this Day:
On this day (June 4th) in 1984, Bruce Springsteen released his album Born in the U.S.A. – therefore our background noise was the album, Born in the U.S.A.
Workstation 2) 11’s – Squats and WWI’s – started with 10 squats and 1 WWI on opposite ends of the parking lot.
Workstation 3)
-Plank Circuit (30 seconds each way)
-Reverse pyramid Merkin 10/9/8/6/4/2
-Moseyed over to the picnic tables for 3 sets of 15 dips
-We ended with 10-minute walking lunges by the tank in honor of the 75th anniversary of D-Day which is this Thursday June 6th.
Circle of Trust, Count-o-Rama, Name-o-Rama:
Prayer requests: Boomer and FNG “Ledger” both expecting babies soon (first baby for both of them too). Ledger’s grandfather is in the hospital, so we want to keep he and his family covered in prayers.
Honored to serve,
Strangler
DATE: 5/30/2019
COUNT-OFF & NAME-O-RAMA:
PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina
AO: La Madeleine
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Mosey to the track for the lap ladder
400 m run – Merkins x 5 IC
800 m run – Merkins x 6 IC
1200 m run – Merkins x 7 IC
1200 m run – Merkins x 8 IC
800 m run – Merkins x 9 IC
400 m run – Merkins x 10 IC
Total of 4800 m = 3 miles
Mosey back to La Madeleine
MARY:
Sky Crunches x 15 IC
Rugby x 10 IC
LBC x 15 IC
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
Not much mumble chatter as we were pretty spread out during the running portion of the workout. We got over 3.5 miles in so a solid morning of work.
ANNOUNCEMENTS:
1. QSource Friday
2.
DATE: Saturday, May 18, 2019
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal; Coach K; Icebox; Draper
QIC: Sally & Sex Panther
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Neither Sally, nor Sex Panther, nor F3 is liable for any injuries sustained during Dora! Dora! Dora!
WARM-O-RAMA:
SSH x20
IST x20
Daisy Pickers x15
THA THANG:
Dora Animal Races (length of the basketball court):
20 Bear Crawls
10 Crab Walks
20 Duck Walks
Partners ran the short loop around the tennis court;
Mosey to Parking Deck;
Dora Parking Deck Grind:
75 Burpees
100 Groiners
125 LBC
Partners ran up, around and down one level;
Mosey to Dallas Hall (“cool” building with courtyard/fountain);
Revelation Dora:
100 T-Merkins
150 OH Claps
200 Squats
Partners ran around the fountain;
Mosey back to Burleson Park
MARY:
5 OYO Burpees
CIRCLE OF TRUST/BOM:
SP prayed us out.
MOLESKIN:
Intimate group for a Saturday; Coach K was quick to point out that even with the small showing, F3 Dallas set a weekly attendance record; YHC, fresh off his VQ, was so focused on counting correctly he got started without a disclaimer; Co-Q Sally pulled the reigns and got PAX back on track; PAX had to avoid SMU graduation traffic; the grad class yielded a target rich environment for single and ready to mingle Sally (no chip’n’dale though); Sally posted a perfect 6-for-6 this week; Oatmeal, Sally, Draper and YHC posted at Bubba’s for a post-workout face stuffing.
ANNOUNCEMENTS:
Negative ghostrider, the pattern is full
DATE: 5-20-2019
COUNT-OFF & NAME-O-RAMA:
PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
none
THA THANG:
5 mi run
MARY:
none
CIRCLE OF TRUST/BOM:
YHC Prayed us out
MOLESKIN:
Muggy humid morning – no wind. Gold Digger and yhc cleaned up the rear of the pack. There was lots of storm debris and Sally decided to hurdle all of it. Peacocks were out in full force. Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing). You don’t have to worry about stepping in potholes anymore.
Gold Digger and YHC Splits:
1 mi – 7’08”
2 mi – 8’42”
3 mi – 8’58”
4 mi – 9’28”
5 mi – 10’00”
ANNOUNCEMENTS:
Friday Q-Source – details TBD
DATE: May 20
COUNT-OFF & NAME-O-RAMA:
PAX: Sweet Baby, Ant Man, Ina, Rump Roast, Oo-de-Lally
QIC: F150
AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:
THA THANG:
2.57 miles
15:20 pace
25 hand tap merkins
25 squats
20 Imperial Storm Troopers
20 curb merkins
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, Chairman Mao, Ina, Gold Digger, Sally, Peppa, United
QIC: Oatmeal
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given
THA THANG:
PAX began #doubletime as usual with normal loop through wetlands and back to Goforth, past Gold Digger’s peacock farm gathering at the base of everyone’s favorite hill after picking up the six. From here, YHC commenced a hill-tastic suicide drill. PAX were instructed to run at “race pace” uphill, turn around and return to the bottom of the hill at each inlet of Goforth Cir, at Bargiames, where YHC had PAX turn right and run to Deer Trail and back down to hill to starting point. The last length of the suicide was to the top of the hill at White Rock Trail, turning right and running back down hill. Noting time when all PAX made it back down hill, YHC had PAX run to White Rock Trail once again before heading back to the park. Being the HIM’s that we are, PAX and YHC arrived early to the rally point so to quietly pass the time, YHC had PAX run three hill repeats until ruckers rallied and time was called.
Still managed to get in 5 miles!!
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
PAX seemed to love YHC’s announcement of hill workout. There was a little weeping and gnashing of teeth, but mumblechatter faded as the Hill worked its magic. Common complaint to slowing down runners during #doubletime are the hills, so YHC thought it a good strength builder to face our demons. Hill repeats at end of workout were a crowd favorite!
DATE: Tuesday 5/14/19
COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally
AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10
Mosey to goal line of football field
THA THANG:
Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6
Reverso back down the field, but this time on your 6 instead of on your stomach
Reverso back down with one sprint down the length of the field
Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises
150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)
Tunnel of Love x 2
One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running
Mosey to Basketball Court
+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)
Mosey to Tennis Court
+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)
MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)
CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.
Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)
MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.
An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.
On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.
Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.
Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.
Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.
Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court
Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.
DadHacks might be in the running for best Shield Lock name in F3.
Peppa is still on his way to #56InARow
Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick
ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.
#backblast
Ant Man, Gold Digger, Pow Pow, and Rump Roast joined YHC in the gloom. Attendance was piss poor, but we had a good time once we all found each other. Rest of y’all wait till next Saturday.
Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10
Tha Thang:
One partner does burpees while other partner backwards runs up two levels of garage until they’ve done 100 burpees combined.
10 Burpees. Jog one ramp. Bear Crawl one ramp.
10 Burpees, 25 Merkins. Jog. Bear Crawl.
10 Burpees, 25 Merkins, 50 Lunges. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats.
Mary:
Alabama prom dates x20
WWII SUs x15
Freddie Mercury x20
Rugby SUs x10
Flutters x20
Mumblechatter:
YHC rolled up to an empty parking lot at 6:58. Gold Digger followed in soon after. After a brief discussion, we agreed to go to Bubba’s in lieu of a workout given the circumstances. Ant Man rolled in in Ant Man fashion, and he was on board with the plan leading us to stand in the rain for a second, grab a picture, and mosey off. Ant Man made the point of checking the parking garage for PAX who went there instead and lo and behold we found Pow Pow and Rump Roast. (always wait by the original AO unless otherwise instructed by the Q).
We ultimately got started a little late, but everyone drudged through the burpee heavy workout. Not too much mumblechatter during the workout itself, but we had 100% attendance at Bubba’s afterwards.
Baby Ant Man is doing well. Rump Roast made a comment that the first couple weeks of parenthood give you a false sense of security, which instilled some fear in Ant Man.
Pow Pow informed YHC that EY’s paternity leave policy is 6 months now, so watch out ladies…I’m looking for that PTO. We also raised the question as to how many months you’d get if you impregnated two separate women at the same time.
DATE: Thursday 5/9/2019
Conditions: Gloomy
COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally
AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 25
IST x 14
Merkins x 15
Squats x ?15
Mosey to track
2 laps / 0.5 miles OYO – run back to pick up the 6
14 deconstructed burpees
THA THANG:
“The Griff” plus:
800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done
Mosey back to La Madeleine
MARY:
Dr. W’s x ?10
Low flutters x 14
CIRCLE OF TRUST/BOM:
Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.
MOLESKIN:
Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.
As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.
Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.
Very light misting throughout the morning made for a nice way to keep cool.
Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.
Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.
ANNOUNCEMENTS:
1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!