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Could’ve stayed on the Handball Court

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Oatmeal, Unicorn, Icebox

QIC: F150

 

AO: The Harbor
F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x20, IST IC x20, LBAC IC x20, Windmill IC x10

 

THA THANG:

Mosey to the corner across from tennis courts 25 merkins start, halfway, return

 

5x5x5 around playground. 5 laps, 5 pullups, 5 burpees

 

Mosey to Handball Court

Bear Brawls (partner resistant bear crawls) down and back

30 bicycle crunches

 

Duck walk down and back

30 bicycle crunches

 

Bear crawl down and back

30 bicycle crunches

 

Monkey Walk (monkey humper position holding ankles walk) down and back

30 bicycle crunches

 

Frog Jump down and back

30 bicycle crunches

 

Inch worm down and back

30 bicycle crunches

 

DMC

From the baseline Duck walk to each white line,,5 merkins, crawl bear back.

 

Mosey to flag

 

MARY:

Don’t Cross Mary IC x15

Oblique Crunches IC x10

Supermans IC x10

Plank little leg circles IC x20

V Ups IC x10

 

 

CIRCLE OF TRUST/BOM:

Hope

 

MOLESKIN:

 

 

ANNOUNCEMENTS:

  1. Q Source Tonight 6 PM Hillcrest Chick-fil-A & 11:30 Friday at Preston Center.
  2. Icebox Party next Saturday
  3. Relay Marathon December 15
  4. PAX Christmas Party December 15

 

 

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F3 Dallas Preblast December 1, 2019

F3 Dallas Skyline 2 Pre-Order 8/19

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


Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Oatmeal

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

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

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

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

6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)

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

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: F150

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

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

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

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

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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Pre-Thanksgiving Caruth Beat Down

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Aaarrrggghhh, Sex Panther, PowPow, Ina, Coach K, Angus
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Miyagi’s (Annies) x 15 IC

Deep Squats x 10 IC

THA THANG:
Mosey to soft top to begin a circuit x 5 laps running around the park stopping at the corners for the following:

Pullups x10

Lunges x10 each leg at one end of the parking lot

Groiners x10 at the other end of the parking lot

Upon completion of the five laps, YHC had PAX mosey to the tennis courts and line up on the far end line.  A timer was set for 60 seconds to complete the following:

Rd 1: 1 burpee + long suicide across both courts

Rd 2: 2 burpees + suicide

Rd 3: 3 burpees + suicide

Repeato on the minute until individual PAX failed to make it back to start before timer sounded.  Once out, PAX were instructed to bear crawl across court and back stopping to perform 10 LBC’s between courts and at the end. 

All but one PAX made it 11 rounds before we ran out of time.  The remaining PAX picked up the six by bear crawling the last length of the court and getting in at least 10 LBC’s before YHC instructed PAX to mosey back to parking lot.

PAX finished the last minute or so with Homer/Marge and 10 flutter kicks.

MOLESKIN:
During warm up YHC heard a comment about the speed at which I started the SSH’s so YHC continued to increase the rate to “help the PAX warm up” on this chilly morning!  YHC continued his speedy warm up through the IST’s and reigned it back in for the Miyagi’s and deep squats.

Chatter was kept to a minimum since PAX got separated during the early circuit and while there was a pickup in socializing at the beginning of the burpee minutes, this quickly waned as the reps increased. 

YHC extolled the value of spending quality time with family and friends during the holiday.  It’s the memories we make today that we will value for the rest of our lives, not the chores we try to cross off our checklists.  YHC prayed us out.  

ANNOUNCEMENTS:
1. Adjustment to Thanksgiving schedule

  1. Barkley Marathon on Friday to burn off the extra helping of turkey and pumpkin pie
  2. F3 Christmas Party on 12/15 following the marathon relay. Party starts at 2:00p at Desperado’s on Greenville.
  3. Icebox Family Jingle & Mingle on 12/14 @ 1:00p
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And the thunder rolled… 11/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, AlrightAlright, Rachel, PowPow, Draper, Ant Man, Pepper, Plus One
QIC: Oatmeal

AO: Burleson Park (parking garage)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmills x 15 IC

THA THANG:
Up east staircase and back down.

Line up on handicap row for merkin suicides.  Far to near parking lines with merkins x 10 at the beginning each time for a total of 100 merkins.  Up west staircase and back down.

Ramps of pain:

Up ramp at each turn x10 squats and return to the bottom for LBC’s x20.  Squats increased x10 to a max of 40 and LBC’s increased x20 to a max of 80.  This consumed all but a few minutes at the end.  (Pepper, please add the totals that you calculated to the comments, please.)

YHC proudly ordered PAX out into the driving rain to the benches just to live up to my prebast promise. 

Dips x10 IC

Irkins x10 SC

Clay Makers x10 each leg SC

And to complete the workout: Supermans x 15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

PAX all met at Burleson and then the heavens opened and the rain fell in torrents so we jumped in the cars and headed for the safe confines of the garage, which was closed to outsiders.  We headed back to the park, left the cars and made a jailbreak for the garage as the lightning flashed and the thunder rolled…

Once inside, YHC started a few minutes late because of the Omaha.

Mumblechatter varied as we ran stairs since YHC didn’t specify one or two stairs at a time.  My goal was to get up the stairs so the how that was accomplished was left to the PAX!   The light-heartedness continued with the merkin suicides until about 50 or so in and the midwife noise began taking over any chatter.  There was a bit of surprise when YHC explained the ramp work and the number of reps we would be doing, but I fully understood the pain (or at least thought I did) when we started.  Afterward, the rain routine was met with less groaning than YHC expected and I was a bit disappointed with the response. 

ANNOUNCEMENTS:
1. Q Source

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Better late than never…11/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Ultra, Special Sauce, Aaarrrggghhh, Sex Panther, Coach K, Ina
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Slow Squats x 10 IC

IST x 15 IC

THA THANG:
Mosey to Turtle Creek Blvd intersection for Circle of Pain: PAX hold Al Gore why facing PAX complete burpees.  Proceed around the circle x 20 (if I remember correctly, but probably do not).

Run to next intersection + exercises below

Backward run to next intersection + exercises below

Side shuffle right side to next intersection + exercises below

Side shuffle left side to next intersection + exercises below

Partner carry to next intersection + exercises below

Exercises: x10 merkins, x10 LBC’s.  SSH while waiting on the six.

Mosey to Coffee Park where YHC had PAX line up on bleachers.

2x sets of Step Ups x12, Derkins x 10

Mosey to playground & partner up. Alternating Carolina Dry Docks and Pull Ups.  I believe there were 50 total of each performed in sets of 10. 

Mosey back to Turtle Creek Blvd to complete x10 Bonnie Blairs, x10 Crab Cakes.  SSH while waiting on the six. Exercises completed at each intersection.

Partner Carry, Backward Run and Side Shuffle the first three blocks and then YHC decided time was tight so we ran back to Caruth Blvd to gather before going moseying back to park.  YHC had PAX at the 12 continue Bonnie Blairs and Crab Cakes at park in sets of 10 until six arrived.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Due to YHC’s overwhelming delinquency, all mumblchatter has long since leaked down the memory hole!

ANNOUNCEMENTS:
1. There were some…

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Two Run Five

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K and Sally

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Mm.

WARM-O-RAMA:
N/A

THA THANG:
Run 5 miles

MARY:
Keep the core tight.

CIRCLE OF TRUST/BOM:
led by Ultra

MOLESKIN
Slight headwind during the south stretches, which of course seemed disproportionately long today. Not much mumblechatter, besides poking fun at the non-F3 guy who took up 2 parking spots and half of the grass with his sedan.

ANNOUNCEMENTS:
1. Katy Trail Thursday PAX are thinking of running 6.5-7 miles on this Thanksgiving Thursday. Start time may be slightly later, around 0630.
2. Barkley marathon Friday 11/29
3. QSource this week will likely be consolidated to one group at a coffeeteria on Friday after the Barkley; other suggestions/input welcome.

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F3 Dallas Preblast November 24, 2019

F3 Dallas Skyline 2 Pre-Order 8/19Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

 Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Draper

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

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

WEDNESDAY:
5:45 AM – 6:30 AM | Iron PAX Challenge | Caruth Park AO (Parking lot) | Q: Oatmeal

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

6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)

THURSDAY & FRIDAY:
Check Twitter (@f3_dallas) for Holiday Workout Locations and Times

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Coach K

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.

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“Relentless”

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Draper, Icebox, Oatmeal, Pepper, Pow Pow, Rump Roast, Siesta, Special Sauce
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Hold-a-plank/groiners while 2 PAX do burpees

THA THANG:
Pearls-on-a-string
NW corner of Burleson, 1 block north, and 1 block west. Exercises included squats, merkins, ski abs, and flutters. Backwards run 1 of the blocks.

Jailbreak to the top of the parking deck – use the stairs

15 irkins, 15 derkins

Dora 1-2-2
P1 runs around the top level of the parking deck. P2 starts completing:
100 merkins
200 calf raises
200 gorilla squats

Parking deck gasser (suicide)
Starting line is the top of the parking garage – run down 2 ramps (to the next “level”) and back up the stairs. Repeato with each level going down. 10 Carolina Dry-Docks each time you reach the top.

Run down to the bottom of the deck. 15 burpees.

Grab-a-bench (a-what) and partner up
P1 does bear cakes (hold a plank and alternate touching hand to opposite foot). P2 does 10 box jumps before switching. Go to 100 total.

Mosey to fountain in front of Dallas Hall

Upper-Body Time
Moroccan Nightclubs and The Bird x 20 IC
Grab-a-bench, 4 sets of 10 dips and 10 derkins

Mosey back to fountain in front of garage
15 get-ups (no hands)

Mosey back to soft-top

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
11 PAX emerged from the gloom for a Saturday-morning beatdown. Beautiful weather at around 40 degrees, minimal wind – Ina would have loved it.

Warm-up included some good mumblechatter directed at the Q, which was quickly Corrected with penalty burpees. Can’t stop mumblechatter forever, though.

Wanted to get in some early cardio, so quickly left Sorority Row on a mosey. Somewhere around the first pearl Pepper revealed that the Burleson workout did about 175 merkins and 220 squats yesterday. The next routine, unfortunately, was a Dora with 100 merkins and 200 gorilla squats, which YHC swears he pre-planned. (Focus on those fundamentals, baby!)

When PAX were given the chance to run to the top of the parking deck via the stairs or the ramps, the first couple PAX chose the stairs. This led to some jeers from the backPAX, but in truth we were all appreciative of the choice.

Much discussion was to be had about what to name the alternating toe touches – bear cakes, cake crabs, and at least one other YHC can’t remember were among the suggestions – bear cakes seemed to stick. Those were kind of terrible, in YHC’s humble opinion.

Some of the memorable mumblechatter directed at the Q:
“You picked the hardest exercise to do the most of?”
“There is no plan.”
“Why did we have to run here to do this?”
“Out of all the exercises that you didn’t count, you chose to count these?”
“There’s a soft-top about 100 yards away.”
“Sally we aren’t friends anymore.”

Good stuff.

Several PAX went to Bubba’s and had some good coffeeteria – mumblechatter included the Big 4, Christmas cards, old methods of playing music (cassettes, Walkman, 8-tracks), and a recent cool business/tech conference.

ANNOUNCEMENTS:
1. Lots of stuff coming up in December. Martin Mingle and Jingle, Official Holiday Party, Marathon Relay

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Peloton Arms

10/22 Backblast

Special Sauce Island Time Oatmeal Sex Panther Teasip AlrightAlright Sweet Baby Sally PowPow Draper Plus One Chairman Mao joined YHC for some #makeglencoefunagain Peloton inspired intervals and arms

Warmed up with some SSH’s, IST’s, and daisy pickers

1/4 mile Native American run, 12 burpees

1/4 mile Native American run, 12 burpees

5 minute arm segment with 2lb weights

1/4 mile Native American run, 12 burpees

1/4 mile Native American run, 12 burpees

5 minute arm segment with 2 lb weights

Rugby sit-ups mile, 1/4 miles with 12 rugby sit-ups, run OYO

5 min arm segment with 2 lb weights

We had the EDM rocking on Tuesday and the PAX was poking fun at the toning workout but given all of us were dropping our arms we could probably use more of it!

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The Almost Solo SCT

YHC thought he was going to have to run down to the trail when at 0529 no PAX had shown up yet but then Sex Panther texted me saying he was running 20 min late and finally, like a Phoenix rising from the ashes AlrightAlright came and made his first ever 2nd Choice workout and his first posting at one of my Q’s in approximately 17 months.

Started with a mosey to the parking deck and the usual warmup of SSH and IST’s, then ran up the ramps of the deck to the top and down the stairs to the bottom and then up the stairs to the top and then ramps to the bottom.

At this point the rain wasn’t too bad and decided braving the elements was better than hot boxing in the garage and we moseyed back to the soft top and did the first #sparetireringoffire which is 30 seconds of each of the following 10 exercises in succession:

J Lo’s
Rugby Sit-ups
LBC’s
Plank
Rosalita’s
Flutter kicks
WWI’s
Freddy Mercury’s
American Hammers
Penguin Crunch
VR

After round one we ran a big lap around the park and finally Sex Panther showed up so we did another warmup of SSH’s where we alternated doing burpees until we got to 45.

Took a moment and rolled the workout dice and did some stuff and went into another ring of Fire

Another big lap around the park and then rolled the workout dice 3 times and landed on 20 burpees, 15 tuck jumps, and 15 Bonnie Blair’s, ran the big lap again and did one of previously mentioned exercises at each corner.

Closed out with another ring of Fire, ended a few minutes late so Sex Panther could get his money’s worth