Sally’s 1-Year F3nniversary Q

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, PowPow, Aaarrrggghhh, Teasip, F150, Abercrombie
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

Pick up your coupon, Indian run to the NW corner of the park

12 burpees OYO

Pick up your coupon, continue Indian run to the base of the bridge

THA THANG:
Sprint/fast mosey to the staircase
15 merkins IC
Fast mosey down
14 squat thrusters with coupon IC
Fast mosey up to the staircase
13 merkins IC
etc
down to 4 squat thrusters

3-Man Pick ‘Em:
Split into groups of 3 (b/c of numbers had one group of 4)
Every man has to get up to the staircase. 2 must be partner carrying at all times, 1 must be bear crawling. PAX can switch off / divide the work however they like.

Big flutter / scissor x 12 IC

Run back down

Indian run with coupon back to NW corner of park

10 burpees OYO

Indian run with coupon back to pavillion

MARY:
Done intraworkout

CIRCLE OF TRUST/BOM:
Done. Gave thanks to all of the men who showed up this morning and to all of the other men of F3 Dallas, as you all have helped shape me into a HIM from a Sad Clown in 1 year. I am a better leader, way more physically fit, and am now pursuing the right opportunities to impact myself and the community, and a ton of credit for all of these transformations goes to the other men of F3 Dallas. I am lucky to have you all in my life.

Ended with a charge to the PAX to be a Sua Sponte (Latin for “on your own accord“) leader by pursuing the things they are good at and like to do which benefit others. We can all use your leadership.

MOLESKIN:
Good times, go Hoos.

F150 probably recognized the workout. Felt punishing. Running with coupons is very difficult.

Claw (Wild Basin) ceremony after the beatdown.

ANNOUNCEMENTS:
1. All the normal stuff. QSource Wednesday/Friday
2. 2nd F Saturday at casa de Ultra. Check band.
3. Panzerschwein in 2.5 weeks.

Coupon Suicides

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Big Mac (Wily Loman from Birmingham I think?), Draper, Oatmeal, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
The next installment of the Tennis Court suicides, this time with Coupons. Run a suicide with increasing or decreasing reps to/from 1 to 10 (or 10 to 1) of the below exercise each time you come back to the start.

Curls with Coupon (increasing reps)

Goblet Squats (decreasing reps)

OH Press (increasing reps)

Lunges (decreasing reps)

LBC (increasing reps)

Man Makers (increasing reps)

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter this morning, as most of the PAX was sucking wind during the running. A few PAX thought I would be handing off the Q for one of the Omaha Q’s, but YHC wanted to do his Suicide Q. The Lunges and Man Makers were quite the crowd pleasers and Draper said they would’ve gotten a 2 on the Rump F Bomb Difficulty Scale. Overall, a good workout with some cardio and strength exercises.

ANNOUNCEMENTS:
1. CSAUP Nov 1, make sure you RSVP on Band

Friday Funbags – 9/27/19

COUNT-OFF & NAME-O-RAMA:
PAX: Island Time, Sally, Draper, Sex Panther, Icebox, Rump Roast
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Chinook Squats x 10 IC

THA THANG:
Battan Death Run around park.  The six dropped and completed 5 diamond merkins while the 12 carried sandbag. Mosey to the football field.

YHC had PAX break into two teams to complete in a sandbag relay.  Teams lined up at the goal posts where each team member was required to carry sandbag to midfield, complete 5x each of burpees, merkins and Russian twists and return to the goal post with sandbag to hand to another team member.  Team members remaining at goal posts were performing dancing bears while waiting for their turn to run. Given our uneven number of PAX, YHC competed on both teams the first round.

The winning team (Icebox, Island Time & Sally) were victorious and rewarded with a victory lap around the field while the losing PAX were penalized with squat thrusters until the end of the victory lap. 

YHC had PAX run the sandbag relay again (and switch up teams if desired; there were no takers) to allow Draper, Rump and Sex Panther to redeem themselves with YHC tagging Sally compete on both teams.  Draper, Rump & SP came up short again and suffered through another round of penalty squat thrusters while the victors enjoyed the fruit of their victory.

With the time remaining, YHC had all PAX squat thrust in a line for about 15 yards taking a step with each thruster followed by a little wrap up Dora on the bleachers.

P1:

50 – merkins

100 – squats

150 – seal jacks

P2: raccoon crawl across one length of bleacher and back

CIRCLE OF TRUST/BOM:
YHC shared his new bible study that was titled Iron Sharpens Iron, which was shared on Band and how it related to what we in F3 are all about when it comes to men encouraging other men and led into a further soliloquy about the purpose of us being out in the gloom and circling up is to share with the other men what is going on in life.  If not in the circle, then find another man with whom you feel comfortable and build that relationship, which is ultimately the foundation for Shield Locks.  YHC then prayed us out.

MOLESKIN:
Arriving with the sandbags prompted some mixed emotions until PAX were asked to carry them, at which point the exclamations were not so favorable.  Rump came in hot and bumping (as usual) right at 5:30.  YHC offered an over/under on the number of F-bombs that would be yelled when he saw the sandbags.  Good thing YHC isn’t a professional betting man…  Bataan run started with groans as the sandbag was passed between PAX, but in YHC’s humble opinion it could have been worse. 

Sandbag relay faced a few obstacles at the beginning: namely YHC hoped for even number of PAX and the acoustic system on the field is nonexistent so there were a few false starts on the first round, but Icebox, being the HIM that he is, stepped up to be the official started of round deux. 

YHC managed to get a few F bombs from RR when his team lost the sandbag challenge and had to perform the squat thrusters so I knew I had performed satisfactorily as Q. 

YHC once again showed that math is hard by repeatedly miscalculating reps for a three man Dora team!  Sex Panther came to the rescue by setting me straight.

Lastly, thank you Icebox for bringing the customized playlist of 70’s-80’s rock just for YHC. 

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park.

2. Normal weekly announcements.

WAR 2019 – The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, Rump Roast, Ultra, Teasip, Sweet Baby, Sex Panther, Abercrombie
QIC: Sally

AO: Glencoe Park (Quickly to The Bridge)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Watermelon-pickers

Run to the bridge, specifically the first set of stairs. Run down, complete 10 dips, 10 derkins, and 10 squats. All meet up at the top/middle of the bridge

THA THANG – WAR:

We know that infrastructure points are critical in war. And this morning, we fought for the bridge.

Ground rules:
Exercises based on the card game War: High-card wins.

Card/exercise matching:
The suit for each card dictated the exercise:
Hearts – cardio – SSH
Diamonds – merkins (not diamond merkins)
Clubs – climbers (mountain climbers)
Spades – squats

The number for each card dictated the number of reps to perform, with the following modifications:
J – 11
Q – 12
K – 13
A – 14
Joker (Jester) – 15 penalty burpees, and the card is worthless. Redraw.

What we did:
PAX divided up into Team/Army 1 (YHC, Rump Roast, Ultra, and Oo-De-Lally) and Team/Army 2 (Teasip, Sex Panther, Sweet Baby, and Abercrombie).

Starting at the middle/top of the bridge, each PAX drew a card from the central draw pile, performed the exercise, then played the card-game War with a PAX of the opposing Team/Army.

The winner took the loser’s card and ran back down to his respective home base (the bottom of each side of the bridge). There, he placed both cards in his scoring pile.

The loser was forced to draw again, perform those exercises, and repeat playing War with a PAX of the opposing Team/Army.

After PAX got down to their base, they had one of two options:

Option 1) Run back to the middle of the Bridge, and repeat what you just did – draw a card from the central draw pile, perform the exercises, and potentially play War with a PAX from the other Team/Army. Then run back down to place your card(s) in your scoring pile.

Option 2) Perform 10 burpees, 10 hand-release merkins, and 10 monkey humpers. This earned PAX a card-draw from their home base’s draw pile (there were 3 draw piles in total – one at each home base and one in the middle). Then perform the exercises and place your card in your scoring pile.
-Limitation on option 2: PAX could only choose Option 2 twice in a row before they were forced to run back to the middle and potentially play war.

PAX were also allowed, one time total, to run all the way to the other team’s base, pick a card out of their scoring pile at random, and take the card all the way back to their base.

Highest number of cards at the end of the ~30 minutes would be the winner.

MARY:
We did about 5 minutes of Mary at the end, with flutters, low Dolly’s, and Freddie Mercuries

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Thanks to the PAX who came out and tried this funky workout. It turned out to be fun , although we did run low on cards by the end. At that point, we had to take cards at random from the scoring piles in order to perform exercises, which threw off the scoring. And since it’s 2019, we decided these SNAFUs required all PAX to be named winners equally. (As an aside, though, Team/Army 1 did end up with ~44 cards, and Team/Army 2 only ended up with ~36 :)).

Oo-De-Lally drew the Joker/Jester twice, performing his 15-burpee penalty without too much chagrin. However, because our cards ran low at the end, he actually drew it a third time; but then said “screw that, I’m not doing that again” and re-drew. Upon official review by the ruling committee, this action was upheld as fair and within the laws of the game.

At several points YHC was able to hear muttered curses from Rump Roast, which tells a Q most of what he needs to know about the beatdown.

Thanks again to all PAX for trying it and playing along. We will iterate it and hopefully make it even better for the next round. YHC thinks all had fun and still got in a good beatdown.

ANNOUNCEMENTS:
1. QSource lunch tomorrow
2. Panzerschwein CSAUP 6 weeks away
3. Plano T-shirt order

Teasip Actually Leads the Workout

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, F150, Oatmeal, Oo-de-Lolly, Sally, Zamp
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x12, IST x12, Daisy Pickers x12

THA THANG:
Partner DORA: 100 pull ups, 200 squats, 300 plank jacks. Partner 1 does exercise while Partner 2 runs a lap around the tennis court and back.

Mosey over to the tennis courts for Del Brown and some Bolt 45s, then do a suicide while during a burpee each time you came back to the starting line.

MARY:
Penguin Crunch x 12, Rugby sit ups x 20, Rosalita x 12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Rump let out some choice words, so that meant it was a good workout. Don’t remember much else since it happened a week ago.

ANNOUNCEMENTS:

The Glencoe Omaha Q

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Coach K, Icebox, Pow Pow, Rock Chalk (FNG – Welcome!), Rump Roast, Sally, Schnitzel, Sex Panther, Special Sauce, Sweet Baby, Thunderlips
QIC: Teasip, who quickly assigned it to Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given by Teasip

THA THANG:

Immediately after the disclaimer was given, YHC informed the PAX that one of them would be chosen to Q the rest of the workout. Aaarrrggghhh did an incredible job of keeping us moving and active and didn’t require much help as he went through the below beatdown:

SSH x15, IST x 15, Merkins x 10

Mosey to Tennis courts for paint the lines, followed by Two rounds of bear crawl suicides and Rugby Sit Ups. Next, lunge across the tennis courts, and reverse lunge back. Followed that up with a Jacob’s Ladder of Burpees (6) and WWI Sit ups (1).

Moseyed over to the bleachers for a Dirty McDeuce: 3 rounds of 12 reps of Derkins, Dips, Box Jumps, Penguin Crunch with a sprint across the football field, then back in between sets. Circle Merk was next, with planks while you wait, along with a Circle WW1 and doing flutter kicks and LBCs while waiting for your turn. Moseyed over to the tennis court to finish up with some Mary.

MARY:
Uptown crunch x12

LBC x12

CIRCLE OF TRUST/BOM:
The idea behind the Omaha Q was to put stress on the Omaha Q and allow the PAX to encourage and help out the Omaha Q if he couldn’t think of an exercise. In the Q Source curriculum a couple weeks ago, we discussed trust and how stress and shared pain can build trust. We want to continue to build up leaders and community by giving different types of stress (mental & physical) during the workouts, as well as being there and supportive for each other.

MOLESKIN:
There was some confusion and apprehension when YHC announced that someone else will be Qing. It appears that a few of the PAX thought YHC was being lazy and passing off not planning a beatdown for this morning. It started without a hitch, as the new Q Aaarrrggghhh started with the typical warmup, but didn’t realize that he was then Qing the rest of the workout, leading to some delay of workout burpees. The question of “is it still me?” popped up several times during the workout. Not much else mumblechatter, except Rump Roast mentioning that YHC may have some competition for the flatulence crown if Schnitzel makes a few more appearances. Overall, #tclaps to Aaarrrggghhh for crushing the Q with no planning and #tclaps to the PAX for embracing this new twist.

ANNOUNCEMENTS:
1. Q Source Wednesday, 8/21 at 1800 at CFA Hillcrest and Friday, 8/23 at 1130 in Preston Center 
2. CSAUP Planning meeting this Thursday, 8/22 at 1730 at Grub Burger Bar on Greenville.

The DJ’s Birthday Beatdown

#backblast

Sweet Baby Aaarrrggghhh AlrightAlright Rump Roast PowPow Sally Draper Oatmeal Gold Digger Teasip Goose (Willie Loman from Columbus) joined YHC for my bday beatdown

Here’s the thang

Warmup: SSH, IST, windmills

Burpee mile: at own pace, run 1/4 mile, 12 burpees, repeat 3 times. Once finished picked up the six and did 10 more burpees for kicks

Arms by Mrs Icebox:
20 lil baby arm circles forward
20 lil baby arm circles backward
20 lil baby arm pulses thumbs up
10 lil baby arm pulses thumbs down (stopped at 10 because most of the PAX couldn’t keep their arms up anymore, YHC included)

5X5X7:

Five reps of the following 7 times
Nipplers
Burp-ups
Dips
Rugby sit ups
Swerkins

Money to tennis courts for a couple of rounds of paint the lines and some Mary

Thanks to everyone who came out to help me start my bday off on the right foot. Pumped to be in better shape at 35 than I was at 25 (not saying a whole lot about my 25 YO self…)

Announcements:

Q Sources Wednesday night and Friday lunch
Happy hour in splash’s front yard Friday

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.