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#TripleTime

DATE: Monday 5/6/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Oatmeal, Special Sauce
“QIC”: Sally

AO: FPH
F3 DISCLAIMER & WELCOME: YHC thinks he forgot to give. Oh well, it was running day

THA THANG:
For the first time ever, the runners did #TripleTime – 3 laps.

The idea was to get in more hill work – so we shortened the normal loop and ran around thrice. It ended up being slightly longer (at 5.5 miles) than our 2 lap course (5 miles).

CIRCLE OF TRUST/BOM:
Done. Gave thanks and praise for the glorious morning and our brothers who show up daily to make us better. Also asked for the perspective, ability, and strength to Serve and Live Third.

MOLESKIN:
Upon arrival, we discussed the potential new route, with all PAX willing but slightly hesitant to run #TheHill three times. Someone said “screw it we are HIMs” and off we went.

When AA did not shoot off the starting line at his normal 6:05 pace, there was some initial confusion, but he then revealed that apparently #TheMechanism did not fully clear this morning – and that meant running was going to take some disciplined, butt-clenching work.

PAX stuck together for nearly 2 full laps, but ended up splitting into two groups, the Sugar Rays (AlrightAlright and Oatmeal) and the Clydesdales (Special Sauce and YHC). Us Clydesdales mumblechattered about 1) hating running and 2) that we should give the Sugar Rays a weight vest and see how they like running then.

YHC has to thank each man for his encouragement, but particularly his running mate Special Sauce. We both commented that this would probably be the furthest we have run in a long while, and also probably the fastest too. It would have been impossible without support.

In other notes, on the third and final lap, Gold Digger’s peacocks called out from the trees for their brother, but received no calls in return. Perhaps next week HIM and beast can again form a special bond.

Along with the other DoubleTimers (Ina, Thunderlips, PowPow, Chairman Mao, Sex Panther), we missed Monday-regular Maverick this morning. Oh yes and of course Icebox too :).

ANNOUNCEMENTS:
1. QSource – keep using it to accelerate. Even if you can’t make the meetings, the readings are good and helpful.
2. Shield Locks – several PAX are forming these. Get in on one, and let your brothers hold you accountable and help you accelerate

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Burpees and cardio

DATE: 5-5-19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K
QIC: Ina

AO: Germany Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 10 IC

Windmill x 5 IC

THA THANG:
30 burpees – Run 1/2 mile : Repeat 4 times for a total of 120 burpees and 2 miles.  We then walked 1/4 mile, jogged 1/2 mile, walked 1/4 mile to finish the morning workout.

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thankful to Coach K for joining me this morning for the workout.  He is in much better shape for the Spartan race than me, so I tried to convince him to join me in Austin in 2 weeks!  Aroo!

ANNOUNCEMENTS:
1.
2.

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May the 4th Be With You

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus One, Sally, Sex Panther, Special Sauce, Strangler, Sweet Baby
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given doing by best Yoda impression so slightly out of order

WARM-O-RAMA:
SSH x 30

IST x12

ISW x15

THA THANG:
A bunch of different exercises with the best of Star Wars music blaring on the speaker.

Death Star March – Bataan Death March with 3 Star Jack Burpees done by the last person

Partner up. Partner 1 Wookie crawls (aka bear crawls) across the tennis court while Partner 2 does the exercise. Switch when Partner 1 gets to other side. Crawl Wookie back across for next exerciese.

Finger Tip Merkins

OH Press

Reverse Crunch

Crab Jacks

Ear Merkins

Jump Squat Holds

E2K

Derkins

Inch Worm

Lunge walk & reverse lunge walk across court

Squats

Imperial Stormkickers

T Merkins

Hurpees

Vacuum cleaners

Agassi’s

Duck Walk

Empty Wheelbarrow

Rosalita

YX’s (Flutter Kicks straight into Rosalita)

One Legged Burpee

Dan Taylor (shortened for time)

ATMs

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Some mumblechatter about how YHC mixed up this disclaimer, but it was also pointed out that all the essentials were covered. Some mild complaints about heading to the tennis court with it being wet, but YHC decided it would help with the mental toughness a little bit. Sex Panther and Sweet Baby teamed up which led to discussions of names and how Sex Baby wouldn’t be ideal but Sweet Panther is a good name. Special Sauce joined the group, so naturally that trifecta is now called “Special Sex Baby” Not much in the way of Star Wars quotes (though Alright Alright mentioned at one point the music sounded Harry Potterish), but Strangler mentioned after YHC prayed us out that “It’s a trap!” should have been mentioned. Something YHC will consider for next year’s May 4th workout (or maybe this December for Episode IX).

ANNOUNCEMENTS:

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Over the Bridge & through the Park

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Icebox, Eli, Rump Roast, Teasip
QIC: Oatmeal

AO: Glencoe Park (fo’ sho’)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 12 IC

Hillbillies x 12 IC

Windmills x 12 IC

THA THANG:
Mosey clockwise to SE corner of park: Merkins x 10 IC

Mosey to SW corner: Groiners x10 IC

Mosey to NW corner: Alabama Prom Dates x 15 IC

Mosey to bridge where PAX paired off.  P1 bear crawled up bridge while P2 ran to lights near top of bridge, back down to base and return to partner.  Flap jack.  Repeato up incline to lights, U-turn and back down.

Mosey up bridge to stairs, down stairs and YHC had PAX line up along guardrail for Derkins x 10 IC & Clay Makers x 10 IC each leg

Mosey back upstairs to begin an NA run to other side of bridge and back up to first support column.  YHC then had PAX sprint to stairs and then pair off again where P1 crawl beared down while P2 ran down, back up to stairs and to P1 where they flap jacked.

Once PAX made it down incline, we returned to NE corner of Glencoe Park where YHC made everyone’s morning with 15 burpees OYO where there was much gnashing of teeth or at least choice words for YHC.

Finished out with a mosey back to park pavilion where we finished the workout with 10 V-ups IC and 10 LBC’s IC.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Fair about of mumble chatter but PAX were spread out during bridge workout.  A lot of cursing and moaning from Rump Roast with each new exercise that was announced!  I know he loved all of the running, but he gets better every workout!  I know there were other colorful comments throughout, but alas, my memory once again betrays me.

ANNOUNCEMENTS:
1. Q Source on Wednesday night at Chick-Fil-A on Hillcrest and Friday somewhere in Preston Center.

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#doubletime 4-15

DATE: 4-15-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, Alright Alright, Ina,
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY:

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Tough run for YHC.  Beautiful morning and sunrise on the hill.

ANNOUNCEMENTS:
none

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#doubletime 4-29

DATE: 4/29

COUNT-OFF & NAME-O-RAMA:
PAX: Golddigger, Special Sauce, Alright Alright, Pow Pow, Sally,

QIC: Thunderlips

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
#doubletime 5 mile run

MARY:
none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
OYO 5 mile run.  15-20 mph headwind from the West made portions of the run tough.  Weather was otherwise perfect

ANNOUNCEMENTS:
Chairman will be sending out details on volunteering at Bonton Farms.

Home

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4.23 Beatdown Backblast

DATE: 4.23.2019

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarghhh, Ant Man, Special Sauce, F-150, Eli, Velcro (FNG), Coach K, Icebox, Oatmeal, Teasip
QIC: Pepper

AO: Glencoe park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

SSHs x12
ISTs x10
Hillbillies x10
Daisy Pickers x10

THA THANG:

Mosey to Tennis court
Chumbaburpee
Burpee Every “I get Down”
SSH rest of the time
Webbicide
Suicide, 2x Nipplers every line
Line of Fire
6-inches, flutter on PAXs turn, count off to 60
Plank position, Jennifer Lopez, count to 30
Bring Sally Up
Al Gore, down on down, up on up
Webbicide
Suicide, 2x T-merkin every line
Line of Fire
6-inches, Dolly on PAXs turn, count off to 60
Plank position, mountain climber, count to 30
Iron Hulk, modified
only even multiples. 30x merkins, 120x shoulder press
Webbicide
Suicide, 2x monkey humpers every line
Line of Fire
6-inches, rugby situp on PAXs turn, count off to 60
Plank position, ski abs, count to 30
Mosey to Soccer Field
Jacobs Ladder – 6:1
Bonnie Blairs and monkey humpers

MARY:
Achieved during the beatdown

CIRCLE OF TRUST/BOM:

MOLESKIN:
Eli with his first EH, roommate Velcro. The presence of the speaker had the PAX wondering if YHC was going to break out the OG music workout, but instead decided to work on the abs as pool season is coming quickly. Workout cut 3 minutes short in order to name Velcro before he had to cut out for work.

ANNOUNCEMENTS:

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Another Ruck and Run Monday

DATE: 4/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow with Josie, Ultra – Ruck

AlrightAlright, Oatmeal, Sally, Gold Digger, Chairman Mao, Sex Panter – Run
QIC: Icebox with Maverick – Ruck

Ina – Run

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
Straight to work

THA THANG:
Ruck 2.5 miles

Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On the ruck the topic of conversation was turkey fryers.  On the run, we got spaced out. There was a headwind that was tough to run through but we all made it.  AlrightAlright, Oatmeal, Sally finished with solid times and continue to get faster.  YHC, Chairman Mao, Sex Panther, and Gold Digger (even with a few pit stops) got some good work in.  A great turnout to start the week.

ANNOUNCEMENTS:
1. Attend QSource on Wednesday or Friday
2.

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Caruth Crushdown

DATE: Wednesday 4/17/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Ina, Aaarrrggghhh, Princess Turtle Head, Sex Panther, Special Sauce
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Mosey to tennis court

THA THANG:
Lots of court work. PAX were instructed to focus on form, as performing in each moment matters not just in workouts, but in everything we do every day, so we should practice it.

Lunges –> crab walk
Suicides
Inchworm –> crab walk
Handstand push-ups
Paint the lines side-shuffle style
Tuck jumps (30 seconds)
Bear crawl –> Crawl bear
Reverse suicides (x2)

Lots of 6, 8, and 10-counts in between exercises as we got gassed.

MARY:
Tuck jumps
V-ups
WWI sit-ups (people’s choice)

CIRCLE OF TRUST/BOM:
PAX stuck around for a 5-6 minute leadership devotional. YHC discussed courage, perseverance, and leadership lessons from history, including the meaning of being “The Man in the Arena”.

You can check out the document here:
F3 Leadership Devotional 4.17.19

MOLESKIN:
Not much mumblechatter, leading to AlrightAlright saying at one point “Somebody say something stupid!”

ANNOUNCEMENTS:
1. QSource groups continue to help us #accelerate. Wednesdays at 1800 at Chick Fil A on Preston and Fridays at ~1130 at Preston Center.

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3-22 Arm Beatdown

#backblast

3-22-2019

COUNT-OFF & NAME-O-RAMA:

PAX: Schnitzle, Alright Alright, Sex Panther, Ice Box, Rump Roast, My Space, Ant Man,

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:

Arm Circles x 1 Min OYO

SSH x 30 IC

Merkins x 20 IC

Seal Jacks x 20 IC

Wide Grip Merkins x 10 IC

Mosey to playground soft top

THA THANG:

64 Burpees 20x(3)+4 on last set

32 dips & 32 merkins

MoSey  to field

16 jump squats

8 flying merkins

Final Four

Bear Crawl to stations

1. 20 merkins

2. 10 burpees

3. 20 jump squats

4. 20 lunges ea side

3 Gassers length of soccer field

MARY:

Flutters 10 IC x 3

Dolly 10 IC x 3

Rosalita 10 IC x 3

LBS’s x 10 IC x 7 IC x 5 IC x 3 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

There was some march madness mumble chatter.

QIC disclosed he hates running long distances so rarely will he ever Q a running intense session.

QIC was admonished for concluding 1 min early.

Drawing a blank on anything else that was discussed…

ANNOUNCEMENTS:

1. Next week F3 focusing on Mental Health and Depression…

2. Saturday Morning – 3-23 Q @ 0700 Burleson Park – QIC – IceBox