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
THA THANG: Finished the loop and threw in 60 merkins
MARY: None
CIRCLE OF TRUST/BOM: YHC prayed us out
MOLESKIN: I’m not going to split shame the PAX like other Q’s (AlrightAlright) but we finished the loop in time and threw in 60 merkins during the ruck for good measure
Conversation topics included the F3 golf outing (t claps to Special Sauce and Teasip!), baby stuff, work stuff, and ruck stuff
THA THANG: Mosey to parking lot in front of rec center to commence.
Bear crawl across parking lot stopping at every other line for Groiners x2, x4, x6…x18
Bear crawl back stopping at every third line to do merkins x2, x4, x6…x12
PAX partnered up to wheel barrow back across parking lot switching at the half way point. Penalty of 10 burpees for each stop. No penalties were required. YHC noted this for the future.
PAX repeated back across parking lot.
PAX moseyed to playground equipment to begin a Dora of the following with a short run around the splash pad and back:
100x Pullups
200x Peter Parkers
300x Sky Pickles
With the two minutes remaining YHC attempted a Pinocchio MARY where PAX pass around a sandbag while doing flutter kicks. PAX made it around one revolution before time was called.
CIRCLE OF TRUST/BOM: YHC prayed us out.
MOLESKIN: There was much gnashing of teeth when the bear crawl groiners commenced. I was sad that there was no @Rump Roast there to give me a rating on his FU scale, but YHC was quickly overjoyed when PowPow, being the HIM that he is, graciously took the baton and gave me a loud FU in dedication to Rump. Otherwise, mumblechatter stayed to a minimum.
ANNOUNCEMENTS: 1. CSAUP on Nov 1 @ 11:59p. Rally point is Burleson Park.
On Friday, November 1st, at 23:59 (11:59pm), men from all over Dallas/Fort Worth will participate in a marathon of a mental and physical challenge. The event begins at Flag Pole Hill in Lake Highlands and includes fifteen miles of rucking (carrying 30 pounds), in addition to several physical challenges, over 7 hours through the night. We will conclude with an hour-long bootcamp workout from 0700 to 0800 at Burleson Park by SMU.
The event is FREE and open to ALL MEN.
The event, nicknamed “Panzerschwein” (German – “armadillo,” or “Armored Pig”), is being led by F3 DFW, a free men’s workout and leadership group, whose mission is “to plant, serve, and grow small workout groups for the reinvigoration of male community leadership.”
F3 DFW meets six days a week at several locations around The Metroplex for free, early-morning, boot-camp and running-style workouts. You can find out more information at f3dfw.com, f3nation.com, or reach us on Twitter @F3_Dallas.
Notes: We jokingly call this event a “CSAUP”, an acronym for “Completely Stupid and Utterly Pointless,” but completing Panzerschwein has many benefits, including adding to each man’s physical and mental toughness.
THA THANG: Pick up a coupon, run to the stadium/west parking lot.
Football field yardage is painted on the concrete there. Drop your coupon at the South “goal line.”
Ladder Up Run 100 yards. 15 merkins IC Run 100 yards back 14 squat thrusters with coupon IC Run 100 yards. 13 merkins IC Run back. 12 squat thrusters IC Repeato down to 1 merkin.
Active recovery: Using the construction block-off in the parking lot: hop onto the first bar, pull/shimmy yourself along all the way to the end, then return to the beginning.
Quick Mary timeout: Big-boy situps OYO x 20 Crab cakes IC x 20
BC-GU-CB: Bear crawl 10 yards 10 Get-ups (from prone on your six, don’t use your hands) Crawl bear back Bear crawl 20 yards 20 Get-Ups Crawl bear back Bear crawl 30 yards 30 Get-Ups Crawl bear back
Grab coupons, run back to parking lot
About 2.5 minutes left – manmaker challenge. AMRAP manmakers.
MARY: Done intra-workout
CIRCLE OF TRUST/BOM: Done.
MOLESKIN: Seemed like a fun and challenging workout. Ladder-up was just about as long as we could have tolerated, we were obliterated by the end. The active recovery shimmy was challenging but also non-traditional, requiring much more balance and agility than pure strength or speed – causing Stingray to ask if this would help with our rock-climbing abilities. The BC-GU-CB was also a lot of fun, even though we noted after 2 minutes there were several pieces of seemingly rough/broken glass on the ground. No injuries and never any real threat, but teenagers have clearly been sneaking alcohol into the parking lot. @Belding, as principal, can you address this?! 2.5 minutes never seems as long as when you’re doing manmakers.
In the end, we all got better today, and pushed ourselves beyond where we could have pushed without each other there.
ANNOUNCEMENTS: 1. All the customary announcements – QSource, golf, Happy Hour next Friday 2. Panzerschwein CSAUP 4 weeks from tonight.
COUNT-OFF & NAME-O-RAMA: PAX: Sally, Draper, AlrightAlright, Special Sauce, Ina (Kotters), Olive Oyl (FNG), QIC: Oatmeal
AO: La Madeleine F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: SSH x 10 IC
High Knees x 10 IC
Cotton Pickers x 10 IC
THA THANG: YHC had PAX mosey to the track where we completed the following
800m followed by 80 OHC’s
200m, 20 merkins
600m, 60 plank jacks,
200m, 20 merkins
400m, 40 squats
200m, 20 merkins
200m, 20 big-boy situps
200m, 20 merkins
One active recovery lap: 100m backward run, 100m karaoke (50m facing one way, 50m about face), repeato the backward run and karaoke progression on final 200m.
Once we were gassed on the track, YHC lead PAX up into the bleachers to run up/downs on every aisle across the stands. Walking recovery back other end with several Rocketman’s or Kim Jung Un’s, as I called them (high kicks) thrown in for fun. We all then moseyed back to La Mad parking lot.
CIRCLE OF TRUST/BOM: Proceeded to give our FNG a new name, which started as Blackbook (you’ll have to ask for the back story), but was democratically changed to Olive Oyl since Sally EH’d him in the frozen veggie aisle at Kroger (antioxidant reference)…
YHC impressed upon PAX that the third F encompasses servant leadership: putting others before yourself in your families or at work. YHC then prayed us out.
MOLESKIN: Apparently, I am getting to be a little too predictable in my Thursday workouts when we made the left out of the parking lot, Alright expressed his lack of surprise. Hey, it has been awhile since we had some track time, so I figured why not! Not much mumblechatter as the workout gassed just about everyone. YHC managed to pull his quads on the first 200m, which I will attribute to the Sex Panther sprints from last week (yes, I know that’s reaching). By the third to last 200m, the PAX had successfully decoded my pattern, but that did not make the beat down any easier and inspired my late addition of the bleachers to wrap.
Welcome to Olive Oyl as well! Great having you out and look forward to seeing you in the gloom again soon.
ANNOUNCEMENTS: 1. CSAUP on Nov 1 @ 11:59p. Rally point is Burleson Park.
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.
COUNT-OFF & NAME-O-RAMA: PAX: Boomerang (FNG – welcome!), Chairman Mao, Draper, LiveMau5 (FNG – welcome!), Island Time, Pow Pow, Rump Roast, Sally, Sex Panther, Siesta (FNG – welcome!), Special Sauce QIC: Teasip
AO: Burleson Park F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: SSH x20, IST x15, Vegetable Picker x 12
THA THANG: Native American coupon run.
PAX partnered up and did DORA for the following exercises (Partner 1 did exercise with coupon, while Partner 2 ran to the other side of the field and back. Flapjack).
Bicep curls x100
Squats x100
Tricep Press x100
OH Press x100
Lunges x100
Upright rows x100
Next did some DORA Mary with the same partners. This time partner 1 did the below exercises while partner 2 ran to the other side of the field with a coupon, did 5 Man Makers, then ran back. Flapjack until time.
Freddie Mercury x100
Cross Climber x200
LBC x300
MARY: Done with the second partner DORA
CIRCLE OF TRUST/BOM: YHC prayed us out
MOLESKIN: YHC was eager and ready to disperse the coupons to up his MPG in his truck, so YHC grabbed the Q and decided to incorporate heavy coupon use (also inspired by the IronPax challenges this year. The Native American coupon run was inspired by Sally’s Bucket Brigade challenge and it became more of a Native American coupon power walk, but still was effective. Some decent mumblechatter considering we had to count, most of it relating to reliving the pain of Iron Pax through more coupon work (YHC obviously has a short memory since none of the Iron Pax workouts were pleasant). Based on the highly scientific Rump F bomb scale, the workout started off easy, but accelerated to a very high difficulty based on the quick succession of F bombs dropped by Rump during the last couple of exercises for the first DORA and the second stream for the Man Makers. A special welcome to Boomerang, LiveMau5, and Siesta for joining us (and tclaps to Pow Pow for EH’ing them). YHC missed Bubba’s, but hoped it was fun.
ANNOUNCEMENTS: 1. Happy Hour next Friday, October 11 2. CSAUP Nov 1 at 11:59 pm. Meet at Burleson
THA THANG: Mosey to the bridge and begin BLIMPS on one side, run across bridge and repeato.
5x Burpees
10x Lunges
15x IST’s
20x Monkey Humpers
25x Plank Jacks
30x Squats (never made it this far)
All exercises are progressive on each side of the bridge. PAX planked while waiting on the six throughout the workout before beginning next exercise.
CIRCLE OF TRUST/BOM: YHC prayed us out
MOLESKIN: There seemed to be a bit of déjà vu when YHC announced the routine. I’ve never been above “borrowing” a workout if it’s effective! There was a little mumble chatter upon gathering at each end of the bridge. YHC still has not perfected the art of counting normally, which elicited comments given my professional line of work.
