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Cold and Dreary Harbor Morning

COUNT-OFF & NAME-O-RAMA:
PAX: Mulligan, Pepper, Alright Alright, Plus One, Sally, Stingray, F150
QIC: SweetBaby

AO: The Harbor (Lake Highlands North Park)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20
ISTx21
Cotton pickers x 15

THA THANG:

Run a lap around AO with stations.

1st stop – 10 x 4 x 4’s (4 Merkins, 4 Mtn Climbers) – enough of those
2nd stop – 10 Merkins, 20 Squats
3rd stop – 10 Merkins, 20 Squats, 30 OHP
4th stop – 10 Merkins, 20 Squats, 30 OHP, 40 LBCs

Lazy DORA 1,2,3:

100:
Partner 1: 10 Merkins
Partner 2: Hold Plank until P1 finishes (Rinse and repeat, 5 rounds each)

200:
P1 – LBC (5 rounds of 20 each)
P2 – Flutterkicks AMRAP

300:
P1 – Squats (6 rounds of 25 each)
P2 – American Hammers AMRAP

**(Backwards run through above around AO if time allows)**

Time did not allow – Omaha’d to Mary PAX choice

MARY:
High flutters dc x10 (Sally)
Penguin crunch x15 (PlusOne)
Rosalita x20 (Alright Alright)
COP Mahktar N’ Diayes x50 (Pepper)
Merkins x20 (Mulligan)
Don’t cross dolly x 20 (F150)

**Time**

CIRCLE OF TRUST/BOM: YHC prayed us out

MOLESKIN:
It was cold. It was misting/drizzling. It was windy. It was a morning full of suck. YHC wanted to get the group moving right away and with the wind, staying mobile helped. Even though the Lazy Dora didn’t require covering any distance, staying close to the ground seemed to help. Thankful for the opportunity to lead.

ANNOUNCEMENTS:
1. CSAUP one week from today. Order your shirts and RSVP!
2. Q Source today at 11:30 at Burning Rice

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Runnin’ on Empty 10/24/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Ina, Olive Oyl, PowPow, Chairman Mao, Sex Panther
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to track and partner up.

P1: runs clockwise to meet P2

P2: runs counterclockwise to meet P1

Upon meeting PAX perform burpees x5, x7, x9, x10, x10…until time

Repeato back around track where upon meeting partner PAX perform merkins x5, x7, x9, x11, x13…until time

At 6:05 YHC had PAX pick up six and mosey back to La Mad parking lot where we performed flutter kicks along with some marge/homer until time.

YHC, Alright & Ina got through 81 burpees and through the round of 117 merkins.   YMMV.  Feel free to post your results.

CIRCLE OF TRUST/BOM:
YHC prayed us out and conveniently forgot to tell PAX the purpose of the workout was intentionally to challenge mental toughness. Very little ingenuity went into the workout, but it was physically tough and required each PAX to dig deep to complete the workout.

MOLESKIN:
A bit of mumblechatter before commencing the workout.  Something about having to run counterclockwise around the track so YHC accommodated half the PAX by allowing them to run clockwise.  YHC joined Alright and Ina as a group since we had an odd number of PAX this morning.  I believe I received a hearty Rump “FU” from Alright for this workout, which I will chalk up to a new record!  I’ll let the PAX decide what the FU exchange rate is between Rump and Alright.

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park @ 1130.

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Caruth Park with SP

COUNT-OFF AND NAME-O-RAMA

Date: October 23, 2019 at 5:45 AM

AO: Caruth Park

Q: Sex Panther

PAX: Ina; Oatmeal; Sally; Spread; Alright Alright; Icebox; Abercrombie; Splash; Aaarrrggghhh; Valveeta (FNG from Mother Russia)

WARM-O-RAMA

SSH x20; IST x15; Hillbilly’s x10; mosey around the block to the tennis court

THA-THANG

Suicide Sprints (short-to-long)

Bearway to Heaven

Indian run around the block with pain stations at three of the four corners (20 prisoner squats at corner 1; 20 merkins at corner 2; 20 prisoner squats at corner 3)

Suicide Sprints (long-to-short)

Partner Wheel Barrows (one length of court each)

Partner Carry’s (one length of court each)

Mosey to the soft top

MARY

LBC x20 IC; Penguin Crunches x20 IC; Flutter Kicks x20 IC (Alright Alright’s choice); Nolan Ryan’s x10 each side IC; Rosalita x20 IC (Sally’s choice); Crab Cakes x10 IC

CIRCLE OF TRUST – BALL OF MAN

Ed is Abercrombie’s cousin’s husband who just moved to Dallas from Boston.  He is originally from Russia and shared a story of how he inadvertently made cheese from yogurt.  PAX appropriately named him Valveeta.  YHC prayed PAX out.

MOLESKIN

Today was a day of firsts for YHC (1) finally completed the Bearway to Heaven in the allotted time and (2) fully participated in the partner carry (T-Claps to Aaarrrggghhh who stepped-up and actually carried me instead of making me lunge-step!).  Alright Alright fully embraced the PAX Choice Mary with the extra long count flutter kicks.  T-Claps to Abercrombie for EH’ing his cousin Ed.

ANNOUNCEMENTS

  1. Tornado clean-up Saturday
  2. F3 Kids Saturday at 0800
  3. CSAUP 11/01/19 2359 hours at Flag Pole Hill (meet at Burleson Park at 2330 hours)
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Cold Dora but not Miserable

COUNT-OFF & NAME-O-RAMA

PAX: Pitbull (FNG), Mulligan, Unicorn, Stingray

QIC: F150

 

AO: The Harbor

F3 WELCOME & DISCLAIMER:

I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/)Does anyone have any questions or objections?

WARM-O-RAMA:

SSH IC x21; IST IC x20; Good Mornings IC x20, Annies IC x20, LB Arm Circles IC x20

One lap around the park

 

THA THANG:

Mosey to parking lot in front of the school

Catch me if you can, Diamond merkins and lunge walk.

Dora the explorer

50             Merkins

100           Squats

200           LBCs

300           Lunges

Using the thick rubber concrete expansion joints, jog to each one and do 10 reps of the following exercise. 5 expansion joints total.

Rugby Situps

Carolina Dry Docks

Mosey back to the flag

 

MARY:

Don’t Cross Mary IC x15

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F3 Dallas Preblast October 20, 2019

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

F3 Dallas Skyline 2 Pre-Order 8/19
 Upcoming Workout AOs & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Thunderlips

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: Icebox

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

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 | The Mustang Fitness Test | Katy Trail AO (La Madeline) | Q: Oatmeal

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (Park on Southside) | Q: Sweet Baby

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

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

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 (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

 

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Benchmark Week: The Murph

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Icebox, Island Time, Oatmeal, Plus One, Pow Pow, Sally 
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
The Murph

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter, as the PAX was busy doing the Murph throughout. A little chilly, which I think led to some PRs and overall good times.

ANNOUNCEMENTS:
1. CSAUP Nov 1. RSVP on Band

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Good Morning Highland Park!

COUNT-OFF & NAME-O-RAMA:
PAX & QIC: Rump Roast & Sally

AO: Caruth
F3 DISCLAIMER & WELCOME: Oops

WARM-O-RAMA:
Ruck ~27 minutes

THA THANG:
Mosey to the port-a-potties for a bilateral pit-stop

Mosey westward 1 block of the park

Jacob’s Ladder with merkins and rugby sit-ups, 1 to 10 and 10 to 1. Run the half-block in between.

Saunter back to parking lot.

MARY:
Done intra workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Great time on another #SPS with Rump and Sally.

Titled “Good Morning HP” because between the RumpTruck and the SallyMobile, there was enough aggressive-sounding beats to instill slight discomfort into the local HP residents. Hopefully we didn’t wake up too many…

Initial plan for this Q was to do a lot more Mary (a la #sixpacksunday), but it was not in the cards today. Still got in a great sweat. Both Rump and YHC said we felt bad after the workout but better than we might have given the 2nd F yesterday evening.

ANNOUNCEMENTS:
1. 2nd F was great. T-claps to PowPow (and M Sandee) for organizing, holding down the fort at The Rustic, and for providing the secondary AO.
2. Come out this week, should be great weather.
3. Panzerschwein in 12 days. If you aren’t planning on doing the whole thing, we could still really use your help. AA will be participating from ~0500-0800, and joining him and bringing energy and leadership to the rest of the PAX after our first 5 hours will be immensely helpful.

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Pass the Baton on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Aaarrrggghhh, Ina, Olive Oil
QIC: AlrightAlright

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given 

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to Katy Trail – Aaarrrggghhh was asked to choose between Garage, Bridge, Trail

Upon arrival at the Trail, AlrightAlright passed the Q baton to me (Ina) – Surprise!

1/4 mile – Merkins x 5 IC – Overhead claps x 10 IC

1/4 mile – Squats x 5 IC – Burpees x 10 OYO

1/4 mile – Side Lunge x 10 jog to benches.  Irkins x 10 IC – Derkins x 10 IC – Dips x 10 IC

1/4 mile – Burpees x 10 OYO

1/2 mile back – Native American Run (A quick pace made it tough for YHC) – 10 Burpees x 10 OYO

1/4 mile – Lunges x 10 IC – Angels in Outfield x 10 IC

1/4 mile to finish

Mosey back.  Bear crawl sidewalk

 

MARY:
Freddy Mercury x 20 IC

LBC x 15 IC

Flutter kicks x 12 IC with a 6 inch hold at end

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
I didn’t hear much mumble chatter as I was at the back of the pack on the trail.  It was a good morning, cool weather, got about 3.1 miles overall.  

ANNOUNCEMENTS:
1. Event on November 1st

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Wheel of Pain The Harbor

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

AO: The Harbor
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH 20
Windmill 20
Arm circles 10 each way
Annie 20

THA THANG:
Mosey to the front parking lot of HS

Catch me if you can 10 Merkins

Mosey to B Field for a little Wheel of Death
PAX throws football and everyone sprints to where it lands.

PAX who threw takes a spin on the Wheel of Death for the exercise then on the number generator for reps.

RINSE AND REPEAT

Squats 20
Carolina 25
Merkins 21
Uptown 20
Ssh 7 ic
Rugby 13
Mountain climber 2 IC
Diamond merkins 19
Squats 1
Freddy 24
Plank jack merkin 12
Mountain 15
Arm circles 11
Flutter 13
Don’t cross 11
Parker Peter 9
Plank jacks 16

Mosey to steps in front of the school. 3 trips up and down.

MARY:
LBC 20
Sky pickle 20

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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.