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Four corners of GO BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15, ISTx10

THA THANG:

Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3. 

Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.

Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.

Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats  (GOBLIMPS)

At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.

Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg

MARY:
Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,

CIRCLE OF TRUST/BOM:
Amelia was given his name because he is a pilot.  Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy).  As a result he was almost named “Cadet”.

Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.

MOLESKIN:
The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther).  Tclaps to Oatmeal and Siesta!

 

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Hobo Hill 5/28/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, icebox, Siesta, Rump Roast, Sex Panther, Bleep, Teasip, Shifty McCoy

QIC: Draper

AO: Lindsley Park

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 8 IC

THA THANG:

SSH x 15 IC

IST x 15 IC

Windmill x10 IC

Native American Run Mosey to Santa Fe Trail and then to Hobo Hill

Dora

Partner 1 run up and down hill

Partner 2 exercises

100 – Push ups

200 – squats

300 – LBC

Mosey back to Lindsley Park southwest corner

Sprint down Santa Monica BLVD from Tenison Memorial Dr to Blair Blvd

Mosey to tennis courts

Mary

Plank Jacks x15 IC

Plank in and outs x10 IC

Plank jacks in and out x5 IC

CIRCLE OF TRUST/BOM: YHC celebrated his 1 year of F3 (a little late on the celebratory beatdown) and thanks each of the PAX for helping him to push himself, sty accountable and be the best version of himself.  There

MOLESKIN: T claps to Rump, Bleep and Sex Panther for making the long trek to the far east side.  @rump found out right away that there was a 1/2 mile mosey and almost left before the warm up.  We warmed up and quickly mosey’d to the currently titled Hobo Hill.  We partnered up then started our Dora.  There was quite a bit of mumblechatter at this point as no one was excited to climb the hill that many times.  Mumblechatter continued throughout the Dora including a few “I hate you Draper”. 

We finished the Dora and Moseyd back.  We had some time to kill and sticking with the hill theme found that the block between Tenison Memorial Dr to Blair Blvd was a small incline decided the PAX should sprint it.  We then Mosey’d to the Basket Ball court for Mary. 

ANNOUNCEMENTS:

  • Happy hour tonight at the Sex Panther Grotto
  • Midway Hollow launch Monday
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The Last Dance (Beatdown?)

#backblast  5/19/20

AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang

Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)

First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)

House “Party” – hold goblet squat, curl “party” (75)

“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)

Second 3 Peat

PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat

Did lap/BLIMP combo two more times

Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91

PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone

Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found

https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw

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Santa Fe Trail/Hill

#backblast 5/21/20

AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down

Here’s the thang:

Warmup with SSH’s, IST’s, and daisy pickers

Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank

Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast

Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good

Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays

Great morning to be out, look forward to seeing y’all soon!

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Katy Trail 5/28 (No Clever Title)

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Gibbler (Wily Loman from F3 Knoxville), Oatmeal (sort of)
QIC: Teasip

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

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

THA THANG:
Quarter Mile intervals with the below pain stations:

OH Press x20, WW1 sit ups x12

Ruby Situps x15 OYO

Dips x12, Step Ups x16

The Bird/Angels in the Outfield x12

Irkins x12, Derkins x12

Diamond Merkins x15 OYO, Uptown Crunch x12 each leg, Penguin Crunch x12

Head back to La Madeline for Freddie Mercury x15

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It was good to be out on the Trail again. Great having Gibbler from Knoxville. Alright Alright decided it wasn’t hot enough yet to drive up having already Chippendaled (YHC agreed), but the time will be coming soon. Oatmeal had a blowout/pulled Quad and had to bow out after the first quarter. He claimed to have gone back to La Madeline and done a workout, but we will never know. Also shout-out Aaarrrggghhh warning YHC about the bike coming from behind or that might have been the end of YHC.

ANNOUNCEMENTS:
1. In Person Happy Hour Tomorrow, 5/29 at 0530. BYOB and chair. 5542 Glenwick Ln.

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Dynamic Duo Take on Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Teasip

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Quarter Mile Intervals with the below pain stations:

OH Press x12, LBC x20

Rugby situps x15

Merkins x12, Squats x12

Burpees x5

Dips x12, Step ups x12

Uptown crunch x12 each leg

End with BLIMPS, starting at 10 and increasing reps by 5 for each new exercise

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter, as most of the PAX went to the new AO of Lindsley Park. Plus, we were both sucking wind after not having visited Katy Trail in quite awhile.

ANNOUNCEMENTS:

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The CATS of Lake Highlands, May 2020 Benchmark

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright
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

Alright Alright: 20, 19, 18 (probably could have been more but took a tour through the neighborhood and left no man behind)
F150: 20, 19, 18

MARY:
10 OYO Ninja Burpees
Flutters IC x12
Hello Doll IC x14
Freddie Mercury IC x15
Box Cutters IC x13
Heels to heaven IC x11

CIRCLE OF TRUST/BOM:
Importance of man sticking together and urging one another in blindspots and strengths.

This will become a regular bench mark for The Harbor, more details later as to when we will make it such.

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Sheens and Picnic Tables

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

AO: The Harbor

F3 WELCOME & DISCLAIMER:

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

THA THANG:
Mosey and three points 25 merkins around park.

Mosey to picnic tables
Box Jump 20
Merkins 1
Work to 1 Box Jump 20 Merkins
Made it to 5/16

MARY:
Low and slow Hello Dolly

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F3 Dallas Preblast May 3, 2020

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

F3 Dallas Covid-19 Update

 

To join our virtual workouts click on “Virtual Workout AO” in the schedule.

Workout AOs:

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

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Virtual Workout AO | Q: TBD

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

THURSDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: Podcast

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

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

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Virtual Workout AO | Q: TBD

Q Source AOs:

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

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. #SYITGF3

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Agiliday – Backblast Fri 4.17.20

COUNT-OFF & NAME-O-RAMA:
PAX: Draper
QIC: Sally

AO: Virtual
F3 DISCLAIMER & WELCOME: GIven

WARM-O-RAMA:
SSH
IST
High knees
Washing Machines
Side Lunges

THA THANG:
Kick It Up:
1 min Ali Shuffle
1 min side hops
16 Ski Abs

30 secs Ali Shuffle
30 secs side hops
8 Ski Abs

3 rounds of AGILE:
Group 1: hold plank or back plank
Group 2: 10 Apollo Ohnos

Then switch.

Continue the process with the following exercises:
10 Gas Pumps
10 Imperial Walkers
10 Lisa to Bart’s
10 E2Ks (each side)

Finally, complete 1 min Ali Shuffle, 1 min side hops, and 16 Ski Abs. That completes 1 round.

Dirty McDeuce – 4 rounds of:
12 Parker Peters
12 single-leg jumps (6 per side)

MARY:
Standing Crunch w Under-Leg Clap
Big Boy Sit-Ups
Ski Abs

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
Thanks Draper for posting. YHC may have gone back to bed except for you logging on! Just 1 other PAX helps us accelerate.

Tried to keep the workout mobile (mo-BILE as they say in Remember The Titans: https://www.youtube.com/watch?v=zeOEZpJrPsQ).

Draper and YHC spent 10 minutes of fellowship after the workout just catching up and sharing quarantine experiences.

All around great start to Friday.

ANNOUNCEMENTS:
N/A, let’s have a good week this week!