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Coffee Park 11/18/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Dinger, Grills (Willy Loman F3 Omaha), Agnes, 
QIC: Slushii, Dfib, 

AO: Coffee Park 
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

THA THANG:
DFIB – DORA (Pax 1 runs down street and back while Pax 2 does exercise, FlapJack) – 100 Merkins, 200 LBC, 300 Lunges (100 front, 100 side, 100 back)

Slushii – Partner up and race down Turtle Creek Blvd and back (~.75miles). When you get to the “T” intersection each pair does 50 LBCs, 50 WW1 sittups, and 52 American Hammers (Double Count). Mosey back to soft top – 3x5x1 – pullups, box jumps, dips. 

MARY:
Jlo x 10 IC

Box Cutters x 15 IC

Windshield Wipers x 15 IC

Dolly x 15 IC

Rosalita x 15 IC

CIRCLE OF TRUST/BOM:
Thankful for another day to workout together

MOLESKIN:
Started off with an unknown number of PAX. Warmed up with 5 PAX and after the mosey to the side street a Willy Loman showed up. There was some mumblechatter about changing the name of Dinger to Shallow Hal due to his tailbone soreness from his first day….still TBD. Great 2nd F after the workout getting to know the PAX a little more. Thankful for the fellowship after the beatdown. 

ANNOUNCEMENTS:
1. Potential HH @ Dfibs house Friday starting at 5pm
2. Cocktail making class December 9th – see band

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Corners are square Bleep

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Sex Panther, sound machine, DFib, Bleep, Rump Roast, bubbles, 
QIC: Slushii, 

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 10 IC
Monkey Humpers x 10 IC
Native American Lap

THA THANG:
DORA – PAX 1 does exercise while PAX 2 run figure 8 across two tennis courts (yes Rump Roast it is 2 and not 4 – thank you for the correction)
150 merkins
250 WW1 sit-ups
350 squats

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
ARod x 15 IC
Homer to Marge (until time)

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC had twice the workout planned but didn’t know the DORA would take so much time. Keeping the PAX all on the tennis courts led to some great #mumblechatter . After Bleep and Rump Roast stopped harassing each other there were some good one-liners that were picked up. There was some talk about Bleep telling AlrightAlright he didn’t want to hear his $h;! which always makes for a good laugh. Rump Roast said to Bleep while running figure 8’s – “the corners are square Bleep , not round” – which made YHC laugh pretty hard. Quite a few barking spider turbo boosters coming from a few PAX. Our newest west side PAX has a pet monkey. After the workout the PAX agreed sound machine was in a negotiation with @bubbles to procure.

ANNOUNCEMENTS:
1. F3 Golf – always
2. Give it away – always 

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Glencoe Duck Hunt 10/27/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Rump Roast, Sound Machine, DFib, Aaarrrggghhh, Teasip, Bleep, Oatmeal, Classified, Alright Alright
QIC: Slushii

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Hillbillies x 15 IC
Flutter Squats x 10 IC
Native American Lap

THA THANG:
Run from gazebo to past goal post and then run back to gazebo 

Round 1 (2 burpees) – at goal post
Round 2 (5 DC lunches) – at goal post
Round 3 (2 Star Jumps) – at goal post

QUACK x 3
Quad lift (dead lift) x 20
Upright row x 20
Alternating shoulder tap merkins x 20
Calf raises x 20
Kettle swings x 20

MARY:
Did not have time

CIRCLE OF TRUST/BOM:
Thankful for the strength within F3 Dallas and each PAX

MOLESKIN:
Yesterday YHC made mentions of the inclement weather situation we were going to face this morning. Much to my surprise there was no rain but was still cold and wet. The conditions remind YHC of what I expect on every duck hunt. A typical duck hunting saying for inclement weather is “misery brings company”. YHC was hoping this rang true with the PAX this morning. Turnout was 11 for this non ideal weather day. The playlist consisted of a 10 nostalgic songs YHC has enjoyed over the years with a few sprinkled in to pay homage for Alright Alright (The Outfield and Akon). In true wannabe DJ Icebox fashion YHC picked songs from different genre’s – more of a Now 2001-2010 edition.  

ANNOUNCEMENTS:
1. Blood Drive – See Band for two location 
2. Give2Give – F3 foundation support 

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What is Teasip Spelling?

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST  x15, Hillbilly x15

THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises

OH Claps
LBC
Derkins

Irkins
Step Ups

Dips
Outlaws
Personal Burpees
E2K

Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks

MARY:
Rosalita
Freddie Mercury

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad

MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.

YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).

The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time. 

The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.

ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)

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Germany Park 10/19/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Bleep, Classified, Sex Panther
QIC: Slushii

AO: Germany Park 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Produce Pickers x 15 IC
Flutter Squat x 15 IC
Native American Lap

THA THANG:
100 squats
Lap
80 lunges
Lap
60 big boy sit-ups
Lap
40 merkins
Lap
20 monkey humpers
Lap

Mosey to concrete stairs

Alternating Step ups x 15 IC
Dips – snake draft style – x 25 IC
Irkins x 10 IC
Dirkins x 10 IC
Alternating Twist Ups x 10 IC

MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
Peter Parker’s x 15 IC

CIRCLE OF TRUST/BOM:
Go forth each day with the gentleness and kindness to appreciate others and respect yourself. 

MOLESKIN:
YHC was glad to be back with F3 Dallas. There was more than average running today to make our #eastside brothers appreciative. I learned  two things this morning – 1. Sound Machine has a side we don’t see enough and can literally give you stitches from laughing so hard 2. Bleep has the coordination of a giraffe (wait until you see his flutter squats).  Great time seemed to be had by all this morning. Thankful for the Sound Machine boom box. I think it should be a must at every workout. 

ANNOUNCEMENTS:
1. Blood drive coming up 
2. F3 events in 2021 (GrowRuck and 10yr)

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The Weatherman – 10/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10

Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.

Mosey to handrail – Australian pull-ups (inverted rows) x6 DC

THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats

Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both  partners complete 5 sets of pull-ups & CDDs.  YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs

Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd.  Stopping for four Circles of Pain: (1) OH Clapsx15  (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15

MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds

CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.

MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).

Thanks for the support today men, I had a blast leading this morning.

—- GO VOTE!!! ——

ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th

 

 

 

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Teasip Visits the West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Blue Apron (FNG – Welcome!), Bleep, Pow Pow, Slushii, Sound Machine
QIC: Teasip

AO: Germany Park #westside
F3 DISCLAIMER & WELCOME: Given, with COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x12, Merkins x20

THA THANG:
Run a lap, then to the football field for Jacob’s Ladder (Monkey Humpers and Burpees)

Lunge walk across the field, 10 merkins, then reverse lunge walk back and 10 diamond merkins.

Bear crawl across, 10 squats, then crawl bear back and 10 more squats.

Mosey to the bleachers/stone area for a modified Dirty McDeuce. 4 rounds of the below:

10 Irkins, 20 Step Ups, 10 Derkins, 10 dips, with a run across the field and back between each set. 

Run a lap around to the entrance and mosey to the tennis courts for Mary.

MARY:
LBC x20, Rosalita x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning. Slushii was quick to give A&M props for the win, and proceeded to put on his lab coat to walk us through the Dak injury and recovery (prognosis is good from Dr. Slushii). YHC found out Bleep doesn’t count so much as grunt in cadence. Still #tclaps for being on rhythm I suppose. The naming for Blue Apron was relatively quick (he is a chef/owns a private chef company). Some possibilities included Rachel Ray, Flay, Fieri, and Martha. YHC couldn’t remember the company that Martha Stewart got busted for insider trading with, so Blue Apron won out. Bleep also did 13 more F3 t shirt burpees today. 

ANNOUNCEMENTS:
1. F3 Foundation has kicked off giving in October!
2. Pow Pow & Siesta are going to host a Paella, tentatively scheduled for 11/7
3. F3 10 Year anniversary
4. Grow Ruck in April

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Tour de Harbor

#backblast #pureharbor

AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:

Warmup

Go paint the lines at the closest tennis courts

Playground 1: 5 reps of each exercise, 3 times
Pull-ups
Rugby Sit-ups
Nipplers
Superman’s
Plank jacks

Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3

Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only

Mosey back to parking lot

Total mileage: Approx 2.5 miles

Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉

Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC

Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!

Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts

Go Cubs, DJ Icebox out!

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Free Therapy with MRM

Oatmeal joined YHC and Maverick for MRM

Went at a 16:07 pace, would’ve broken 16 min but dodged some cars that slowed us down

Thankful for some company this AM! Thought I’d be solo trying to compete against a Special Sauce Q

Oatmeal was kind enough to let me have a free therapy session, coversation wide ranging and many of the world’s problems have been solved. You’re welcome!

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Boy Band Beatdown

Bleep and sound machine joined Slushii and YHC for our boy band beatdown

Here’s the thang

SSH
IST
daisy pickers

Boy Band Dora
Group of 4 a la 98 Degrees

Took turns running a short lap around the tennis courts while the rest of the PAX completed the following exercises

100 of each (all in cadence…ie choreographed)
Upper Body (with block)
chest presses, curls, shoulder presses
Lower Body (with block)
Dead lifts, squats
Core (with block)
Freddie Mercury, sit ups, leg raises over coupon

A lot of fun putting this together with Slushii and Agnes glad to get a couple PAX to complete our vision

I saw Oatmeal at the corner of Mockingbird and Abrams at 0520 and tried talking him into coming to the fun workout this AM but he turned me down

A lot more coupon work than I’m used to, doing the exercises in cadence definitely made it harder. Not a ton of mumblechatter because we were counting the whole time

Bleep posed for the F3 #dadbod calendar and I got a good shot, my vote is for September since it’s his bday month