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Burleson 6/20

Saturday 6/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pow Pow, Island Time, Chairman Mao,

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Monkey Humper  Mile

  • Run the full loop at Bishop BLVD x2
  • At both ends complete 15 monkey humpers (Total 60)

Mosey to the Blanton Student Services Building

Grab a bench

  • Mike Tysons x5
  • Dips x10 IC
  • Irkins x10 IC
  • Decline Peter Parkers x10 IC
  • Decline Parker Peters x10 IC
  • Derkins x10 IC

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 calf raises at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 squats at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Mosey back to the tennis court at Burleson

Run the lines with a burpee at each line

MARY

LBC x20 IC

Big Boy Sit Up x 12 IC

Flutter kicks till time >1 min

CIRCLE OF TRUST/BOM: Wished all eh dads a happy fathers day!

MOLESKIN: Great start to the weekend.  Monkey Humper Mile received quite a few groans before, but after AA even said “you could add more monkey humpers next time.”  YHC added the mike Tysons’ per the request of the PAX as they were a big hit the day before.  Thanks for introducing them @Plus One. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
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The Seven Levels of the Candy Cane Garage

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Chairman Mao, Icebox, Plus One, Rump Roast, Sex Panther, Shifty McCoy
QIC: Teasip

AO: Burleson Garage (Omaha from Glencoe with the storms)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x17, Windmill x10

THA THANG:
With the storm, YHC was forced to Omaha to the Burleson parking garage for a modified beatdown from what YHC originally planned. 

Start with 12 merkins, then alternate running and back pedaling up the ramps to the last covered one.

OH Press x20 at the top, then run/back pedal back down. Followed that with a ramp suicide (run to the far parking space line and run back and keep going until you touch every line on the ramp).

Followed that up with Squats x15 and Bear Crawl up 4 ramps, then shuffle down the ramps.

Burpees x12 and WW1 Sit ups x15 OYO once we got back to the bottom. Followed by Crawl Bear up 4 ramps which was quite the crowd pleaser. Shuffle back down the ramps.

Finish up with lunge walk up one ramps, backwards lunge up another, The Bird x20 and Mountain Climbers x10 before moseying back down for 3 MoM

MARY:
Uptown Crunch x12, Rugby sit ups x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC woke up to a text from AA concerned about lightning. YHC didn’t see any while getting ready, so wasn’t concerned about the impending storm. Until YHC started driving, then decided that yes lightning was everywhere and Omaha’d to the Burleson parking garage. Sex Panther confirmed we couldn’t get into the garage but I think several of the PAX had already figured that out. During the windmills, it was noticed that YHC had a much slower count than Plus One who said that the Windmill is obviously a cardio workout. There wasn’t much grumbling until the Crawl Bears which got several groans and death glares from the PAX. Rumor has it Shifty McCoy splashed merlot to which Rump said YHC should feel terrible about. But YHC has no time for feelings or sympathy at that time of the day. Overall a good beatdown and a fun Omaha in the sweatbox.

ANNOUNCEMENTS:
1. GrowRuck Sign up is live. Check out band for details.

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Round and round – 6/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PlusOne, Chairman Mao, Icebox
QIC: Oatmeal

AO: La Madeleine                 
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Deep squats x10 IC

THA THANG:

Moseyed to the track.  It was closed.  Called an Omaha and we used the outside of the stadium instead.  Partner up:

P1: runs clockwise to meet P2

P2: runs counterclockwise to meet P1

Upon meeting PAX perform mekins x5, +2 each lap…until time

Continue around track where upon meeting partner, PAX perform groiners  x5, +2 each lap…until time

Mosey back to La Madeline parking lot for 6” leg hold until time (less than a min).

Total mileage ~4.15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went hunting last night for an old track workout and pulled this gem out of the dustbin. Not terribly exciting but mentally tough.  AA and Chairman paired off as a team and the threesome of PlusOne, Icebox and YHC hit the trail around GJF Stadium.  YHC had given the PAX a vote between groiners and burpees before they knew what we were doing. PAX voted groiners  without YHC having to cast the deciding vote.  Obviously, mumberchatter was pretty much nonexistent during this workout because of physical distance and PAX were gassed.  Team AA/Chairman made it through a round of 19 (96 merkins/groiners) while Team Icebox/PlusOne/Oatmeal made it through the round of 17 (77 merkins/groiners). 

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Bear Crawling the Trail

#backblast 6/11

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Sally
QIC: Teasip

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

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Picker x10

THA THANG:
Mosey to the trail. Run a quarter mile, then 10 Merkins and 15 OH Press 

Run another quarter mile, followed by the Teasip second quarter special (Irkins and Derkins), followed by 15 LBCs

Partner up for the next quarter mile. Partner 1 starts running and Partner 2 starts bear crawling. Partner 1 runs to the next quarter mile marker, then runs back to swap with Partner 2. Partner 1 then continues bear crawling while Partner 2 runs to the next quarter mile and back. Keep switching until you finish bear crawling the full quarter mile.

Mosey to the benches for Dips x12. Then quarter mile runs back with the following pain stations: 

15 Rugby Sit ups OYO

Uptown crunch x12 both sides and 10 diamond merkins.

Mosey back to La Madeline for Merkin ring of fire to 50. 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out. Alright Alright proposed an idea of starting every workout with a Merkin Ring of Fire so guys can get familiar with each others names.

MOLESKIN:
Small group this morning, which was a shame cuz the no shows missed out on some great Trail running weather. Alright Alright informed us that Pepper did his best politician impersonation by promising to have a perfect rest of the week starting today, but alas he was a no show. Maybe he’ll HC again for tomorrow? AA said Pepper promised him Canes if he didn’t show, so we’ll see if Pepper will pay up. Everyone was pretty sore from either the Harbor yesterday (even Sally with his half post yesterday) so YHC tried to hit the upper body hard. This was confirmed by AA saying this was the heaviest upper body Trail day (Mustang nonwithstanding). Overall, a solid beatdown enjoying probably the last good weather day until October.

ANNOUNCEMENTS:
1. Happy Hour tomorrow at 1730 at Oatmeal’s. Check the details and RSVP

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Wheel of Death…how many V ups?

COUNT-OFF & NAME-O-RAMA

PAX: Life Alert, Irwin, Slushii, Bleep, Sally, Alright Alright, Swiper, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

IST ICx20, SSH IC x12

 

THA THANG:

Mosey to front of the school parking lot

 

Catch me if you can (length of the parking lot)

10 merkins

Lt. Dans

 

Mosey to B Field

PAX lined up while one threw the football and everyone sprinted to it, first one there got to spin the Wheel of Death – spin and use randomizer to come up with count. Unfortunately, it did not record the count of each exercise.

 

Squats

Diamond Merkins

Merkins

Carolina Dry Docks

Mountain Climbers

Mountain Climbers

Plank Jack

V-ups

Carolina Dry Docks

Wide Merkins

SSH

Diamond Merkins

Mountain Climbers

V-ups

American Hammers

Uptown Crunch

V-ups

SSH

Squats

American Hammers

Merkins

V-ups

American Hammer

Rugby Situps

Carolina Dry Dock

Arm Circles

Plank Jacks

 

Mosey back to the flag

 

MARY:

All in the workout

 

CIRCLE OF TRUST/BOM:

Reach out to men and get guys back out.

 

MOLESKIN:

The Warm-o-rama was done in reverse order which of course drew some mumblechatter from Alright Alright as well as the length of the Catch me if you can, something about a lot of merkins. As we headed to the B field there was a lot of sprinting to begin with as the football was thrown. At some point AA mentioned that the count was low on reps and thus I increased it to a min of 10 and max of 25 instead of the set of 1 and 15.  20 Min into the beatdown Sally called to find out where we were and thus a conversation about what a penalty would be for being late, upon YHC suggesting a burpee for every minute late the PAX kindly silenced about penalties since it means we all do them. There were some bold moves made and a lot of laughter about how guys got to the football.

 

ANNOUNCEMENTS:

 

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Icebox Birthday Beatdown – Take 3

#backblast

Bleep AlrightAlright Sally Sex Panther Oatmeal F150 Life Alert Slushii Teasip Royal Flush, and Dr. Oz (FNG) joined YHC for his 3rd annual bday beatdown

Sex Panther, Dr. Oz, and YHC thought this was going to be a 3 man weave but per usual the Glencoe Caravan rolled in at 0529 with the rest of the PAX doing their best Rump Roast impression coming in HOT

AlrightAlright immediately asked if we were going to be rolling around the ant hills of Glencoe since he wanted to Chippendale, I replied his backside was safe and proclaimed myself one of 3 PAX who knows how to handle the elements of Glencoe (the most finicky of AO’s…I’ll let y’all guess who the other two are 🤣)

After a quick warm up we completed a burpee mile where we added mine and Slushii’s bday burpees:

1/4 mile, 17 burpees
1/4 mile, 17 burpees
1/4 mile, 17 burpees,
1/4 mile, 17 burpees

That’s a total of 68 for the non math majors out there

Quick mosey to the tennis court for a ring of fire, 30 seconds of an exercise, 36 times, no breaks. Exercises included the following:

Arm circles forward (twice)
Arm circles backward (twice)
Burpees
One leg burpees
Tony Hawk burpees
LBCs
Flutter Kicks
Freddy Mercury’s
Penguin Crunch
Box Cutters
Squats
Bobby Hurley Squats
Merkins
T Merkins
Superman’s
SSH’s
IST’s
Overhead Press
Overhead Claps (twice)
Wide Grip Merkins
Missing a handful but y’all get the point

Had a few minutes left so we did some sprints across the two tennis courts and back

Thanks all for coming out, a lot of fun to have y’all join!

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Saturday 6/6 Burleson

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pepper, Sally

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Complete 3 PAX Double Dora

-PAX split into 2 groups of 3

-PAX #1 Does the 1st Dora exercises by the flagpole

-Pax #2 Does the 2nd Dora exercises in the cut through

-PAX #3 Runs from PAX #1 to PAX #2 and takes over 2nd Dora exercise from PAX #2

-PAX #2 runs to PAX #1 and takes over 1st Dora exercise

Repeat

Exercises:

1st Dora – Done by the Flag pole (12pm)

Burpees x100

Merkins x200

Mountain Climbers x300

2nd Dora – Done at the cut through on Bishop Blvd (6pm)

Lunge x100

Squat x200

Calf Raises x300

*PAX Cannot progress to next level of the Dora until both are complete.

Example: Can not start Lunges until all 100 Burpees are complete.

Mosey to the Blanton Student Services Building

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 10 Carolina Dry Docks at the platform between levels and at the top

Mosey to the benches

Jacobs ladder

6 Irkins

1 Box Jumps

Mosey back to Burleson

MARY

Big Boy Sit Up x 12 IC

Rugby Situps till time >1 min

CIRCLE OF TRUST/BOM: With all social conversations happening the past week, YHC asked the PAX to do a lot of listening and to hear from people who have had experiences that are different than ours.  We should also be looking at out own lives and language we use to push ourselves to really ask if we are being the best allies we can.  Full disclosure my COT was not as eloquent as I wanted which the PAX informed me, but the message came through which is what we do best at F3.  Learn, Listen, and be better leaders.

MOLESKIN: It was a very warm and muggy morning which the PAX mentioned multiple times.  While I wished more of the PAX showed up, YHC was pleased that we had 6 so we could attempt the double Dora.  Overall worked well with a lot of mumble chatter about the amount of Merkins.  After the double Dora the PAX moseyed to Fondren Library steps, but there was someone taking graduation pictures so we moseyed to Blanton Student Services Building.  The sun was beating down on the PAX which made this routine even harder.  Challenging morning for the PAX and we all got better. 

ANNOUNCEMENTS:

  • Happy hour Friday at Oatmeal’s
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F3 Dallas Preblast June 7, 2020

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Workout AOs:

MONDAY:
5:30 – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: TBD

5:30 – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: F150

5:30 – 6:15 AM | Bookcamp Workout | Northaven Park (Parking Lot) | Q: Slushii

TUESDAY:
5:30 – 6:15 AM | Bootcamp Workout | Glencoe Park (Eastside playground) | Q: Icebox

WEDNESDAY:
5:45 – 6:30 AM | Bootcamp Workout| Caruth Park (Parking lot) | Q: TBD

5:30 – 6:15 AM | Bootcamp Workout | The Harbor | Q: F150

THURSDAY:
5:30 – 6:15 AM | Running with Pain Stations | Katy Trail (La Madeline) | Q: Teasip

5:30 – 6:15 AM | Bootcamp Workout | Second Choice Burleson Park (Park on Southside) | Q: TBD

FRIDAY:
5:30 – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: TBD

5:30 – 6:15 AM | Bootcamp Workout | The Harbor  | Q: TBD

11:30 AM | Q Source | Check Twitter (@f3_dallas)

SATURDAY:
7:00 – 8:00 AM | Bootcamp Workout | Burleson Park (Park on Southside) | Q: Chairman Mao

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

WEATHER POLICY: 
As Texas weather is never typical, know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

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The CATS of Lake Highlands, June 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150

AO: The Harbor
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x15, IST IC x15

THA THANG:
Mosey to Estate for The CATS (The Harbor’s version of The Mustang)
Carolina Dry Docks, American Hammers, T Merkins, Squats

Start at the alley of Estate behind the Rec Center. Start with 20 of each exercise and work down.

Four corner where
Alley/Estate
Estate/Dartridge
Dartridge/Fieldcrest
Fieldcrest/Estate

Stingray: 20, 19, 18, 17.25
F150: 20, 19, 18, 17.25

MARY:

CIRCLE OF TRUST/BOM:

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Just Do It

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Swiper
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
SSH x 10
Mosey to stairs at front of LHHS

THA THANG:
1) Mini-circuit of running up stairs, bear crawling, running backward down a ramp, crab walking back. x3 or x4

Mosey eastward

2) Descending Curb Lunge – Lunge to the other side of the street. Do 7 split-squats with one leg on the curb, then switch and repeat with the other leg. Lunge back to the other side, and continue with 6 reps on each leg. Go all the way down to 0.

Mosey eastward

3) Stop for Mary including flutter kicks, WWI sit-ups, Dancing Wilt Chamberlains and Dancing Bears

4) PAX’s choice – 1) run back toward home for more exercises, or 2) run the opposite way and lock in more cardio. PAX choose more cardio. Run down to the bottom of the hill, turn around, and run all the way back to the starting point.

Arrived at 6:15 on the dot.

MARY:
Intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Fantastic morning. Thanks to these gentlemen for posting, it was great to be out there.