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A Mini-Convergence

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oo-de-Lally, Pow Pow, Sally
QIC: Teasip

AO: Track at SMU
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x12, IST x12, Daisy Pickers x8

THA THANG:
Mosey over to the track. Run a lap, 10 Merkins, then run another lap, followed by 10 Burpees.

At this point, Rump and the #2ndchoicers met us at the track for a mini-convergence with the F3 Deck of Death. We would draw a card, then follow that with a running section of a different kind (listed below).

Uptown crunch x12, followed by a backwards run

Lunge walk 100m, followed by running two laps (which Aaarrrggghhh smartly realized is half a mile)

6 Bonnie Blairs, followed by a lap of running 100 m, shuffling 100m, backpedaling 100m and shuffling the last 100 m

High knees for 100 m and 9 Ranger Merkins, followed by a 4x100x4 (the five PAX split up at the 4 corners of the track. First PAX ran 100m and tagged the next PAX who ran 100m and tagged the next one. Keep going until all PAX finished a lap).

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC got a late night message from Rump with the proposal to do a mini-convergence and since YHC hadn’t planned out the workout, decided that would be fun. Sally was quick to give some sarcastic props for my “creativity” on the workout when we got to the track and ran the first lap, but unbeknownst to him and the rest of the PAX, we were just killing time until the #2ndchoicers arrived. It was a fun time and good to have everyone together. Not a lot of mumblechatter as we were spread out and sucking wind. Some slight confusion to start the 4x100x4, but that was quickly fixed and it worked like a charm.

ANNOUNCEMENTS:
1. Q Source tomorrow at 11:30. Preston Center
2. #2ndF golf event October 5

3. CSAUP Nov 1

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WAR 2019 – The Bridge

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, Rump Roast, Ultra, Teasip, Sweet Baby, Sex Panther, Abercrombie
QIC: Sally

AO: Glencoe Park (Quickly to The Bridge)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Watermelon-pickers

Run to the bridge, specifically the first set of stairs. Run down, complete 10 dips, 10 derkins, and 10 squats. All meet up at the top/middle of the bridge

THA THANG – WAR:

We know that infrastructure points are critical in war. And this morning, we fought for the bridge.

Ground rules:
Exercises based on the card game War: High-card wins.

Card/exercise matching:
The suit for each card dictated the exercise:
Hearts – cardio – SSH
Diamonds – merkins (not diamond merkins)
Clubs – climbers (mountain climbers)
Spades – squats

The number for each card dictated the number of reps to perform, with the following modifications:
J – 11
Q – 12
K – 13
A – 14
Joker (Jester) – 15 penalty burpees, and the card is worthless. Redraw.

What we did:
PAX divided up into Team/Army 1 (YHC, Rump Roast, Ultra, and Oo-De-Lally) and Team/Army 2 (Teasip, Sex Panther, Sweet Baby, and Abercrombie).

Starting at the middle/top of the bridge, each PAX drew a card from the central draw pile, performed the exercise, then played the card-game War with a PAX of the opposing Team/Army.

The winner took the loser’s card and ran back down to his respective home base (the bottom of each side of the bridge). There, he placed both cards in his scoring pile.

The loser was forced to draw again, perform those exercises, and repeat playing War with a PAX of the opposing Team/Army.

After PAX got down to their base, they had one of two options:

Option 1) Run back to the middle of the Bridge, and repeat what you just did – draw a card from the central draw pile, perform the exercises, and potentially play War with a PAX from the other Team/Army. Then run back down to place your card(s) in your scoring pile.

Option 2) Perform 10 burpees, 10 hand-release merkins, and 10 monkey humpers. This earned PAX a card-draw from their home base’s draw pile (there were 3 draw piles in total – one at each home base and one in the middle). Then perform the exercises and place your card in your scoring pile.
-Limitation on option 2: PAX could only choose Option 2 twice in a row before they were forced to run back to the middle and potentially play war.

PAX were also allowed, one time total, to run all the way to the other team’s base, pick a card out of their scoring pile at random, and take the card all the way back to their base.

Highest number of cards at the end of the ~30 minutes would be the winner.

MARY:
We did about 5 minutes of Mary at the end, with flutters, low Dolly’s, and Freddie Mercuries

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Thanks to the PAX who came out and tried this funky workout. It turned out to be fun , although we did run low on cards by the end. At that point, we had to take cards at random from the scoring piles in order to perform exercises, which threw off the scoring. And since it’s 2019, we decided these SNAFUs required all PAX to be named winners equally. (As an aside, though, Team/Army 1 did end up with ~44 cards, and Team/Army 2 only ended up with ~36 :)).

Oo-De-Lally drew the Joker/Jester twice, performing his 15-burpee penalty without too much chagrin. However, because our cards ran low at the end, he actually drew it a third time; but then said “screw that, I’m not doing that again” and re-drew. Upon official review by the ruling committee, this action was upheld as fair and within the laws of the game.

At several points YHC was able to hear muttered curses from Rump Roast, which tells a Q most of what he needs to know about the beatdown.

Thanks again to all PAX for trying it and playing along. We will iterate it and hopefully make it even better for the next round. YHC thinks all had fun and still got in a good beatdown.

ANNOUNCEMENTS:
1. QSource lunch tomorrow
2. Panzerschwein CSAUP 6 weeks away
3. Plano T-shirt order

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Double Time – 9/16/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Sex Panther, Chairman Mao
QIC: PowPow

AO: Flagpole Hill

MOLESKIN:
A little bit cooler again this week, but still pretty humid.  Really great to see Chairman and the Sexiest of all Panthers out running. Trying to keep up with/catch Sally, YHC beat his PR from last week by 30 seconds.

CIRCLE OF TRUST/BOM:
Safe travels to everyone traveling this week and congratulations to Sex Panther and his M!

ANNOUNCEMENTS:
1. Q Source
2. Plano Shirt Order

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Birthday burpees and hills

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

AO: The Harbor/Lake Highlands North Park

WARM-O-RAMA:
SSH x 15
IST x 10
Cotton Pickers x 10

THA THANG:
Burpees x 10

Mosey to Church/Ravensway

Dolly x 10
Burpees x 9

Mosey to Church/Garden Oaks

Rugby sit-ups x 10
Burpees x 9

Mosey to Church/Ravensway

Sitting Scissor Kicks x 10
Burpees x 9

Mosey to Ravensway/Estate

Jacob’s Ladder:

Run to the top of the hill, 3 hands-free merkins
Run back to the bottom of the hill, 3 prayer squats
REPEATO, increasing by one hands-free merkin and one prayer squat until you reach 10 of each

Mosey back to parking lot

MARY: Done with burpees at intersections during tha thang

MOLESKIN: The PAX was not especially excited to perform YHC’s birthday burpees with him but followed through nonetheless… The exploration of Lake Highlands North Park and its surroundings continues. YHC estimated that there would be time for additional exercises following Jacob’s Ladder. Now that he’s aware of the length of time it takes to run the surrounding streets w/ the PAX, YHC will modify future workouts to allow for more time for other exercises. That said, the Q offered a lot of good cardio for the three sleek runners who came out in the gloom this morning.

CIRCLE OF TRUST/BOM: YHC expressed gratitude for the PAX coming out and prayed the group out.

ANNOUNCEMENTS:

  1. Happy Hour/2ndF tonight at 17:30 at Ozona
  2. The Harbor will converge its Wednesday Iron Pax workout with the Dallas PAX, but will resume its regularly scheduled Qs at the Harbor/Lake Highlands North Park next Friday.
  3. We’re continuing to emphasize EHing as the Lake Highlands/Harbor group matures. Please refer/invite any guys who could benefit from the group, even if you’re not planning to join.
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Some Laboring on Labor Day

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Boomer, Chariman Mao, Coach K, F150, Island Time, Maverick, Mookie, Princess Turtlehead, Rabbit, Rump Roast, Sally, Wal Mart
QIC: Teasip

AO: Churchill Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x 12

THA THANG:
Mosey to the field for Jacob’s Ladder with decreasing Bonnie Blairs (6) to 1 and increasing Squats (1) to 6. 

Mosey over to the tennis courts for Paint the Lines, then Bearway to Heaven.

Finish up the first half of the workout with a Burpee Mile. Do a big lap around the park, stopping to do 12 Burpees at each corner.

Alright Alright then took over for YHC and we did DORA. Partner 1 started on the exercises (WW1 Sit ups x100, LBCs x200, Flutter kicks x300), while Partner 2 ran uphill to the pedestrian sign and came back down to relieve Partner 1.

Next was a bear hunt around the outfield of the softball field. Partner 1 started Bear Crawling, while Partner 2 did 5 Burpees then ran to catch Partner 1. Flapjack when he caught Partner 1 and repeato down and back across the outfield

MARY:
Done with DORA

CIRCLE OF TRUST/BOM:
Great having F3 Plano and F3 Dallas converge for the Labor Day workout.

MOLESKIN:
YHC is slacking in the quick turnaround for the backblasts so YHC doesn’t remember much of what happened. I think Rump got upset again, which is always helpful towards knowing it was indeed a beatdown.

ANNOUNCEMENTS:

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Teasip Actually Leads the Workout

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Draper, F150, Oatmeal, Oo-de-Lolly, Sally, Zamp
QIC: Teasip

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Partner DORA: 100 pull ups, 200 squats, 300 plank jacks. Partner 1 does exercise while Partner 2 runs a lap around the tennis court and back.

Mosey over to the tennis courts for Del Brown and some Bolt 45s, then do a suicide while during a burpee each time you came back to the starting line.

MARY:
Penguin Crunch x 12, Rugby sit ups x 20, Rosalita x 12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Rump let out some choice words, so that meant it was a good workout. Don’t remember much else since it happened a week ago.

ANNOUNCEMENTS:

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DT stands for PR’s

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Draper, Sally, Island Time
QIC: N/A

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: It’s Monday, so not sure.

WARM-O-RAMA:
N/A

THA THANG:
Ran 5(+) miles

MARY:
N/A

CIRCLE OF TRUST/BOM:
Yep

MOLESKIN:
It was a great day for the DoubleTime PAX. The weather was about 6/7 degrees cooler than it has been for the past few months, and the humidity felt slightly lower as well. This led pretty much all PAX (except Sally, missed by ~6 seconds) to PR. This felt particularly encouraging, as the hard work of the past several months has not translated into tangible time results on our running, because of (we’ve hoped) the heat. Today provided us some evidence that we are indeed getting faster, and we should hopefully see times continue to drop as the temps continue to drop.

AlrightAlright calculated some scientific proof of the lower temperature/humidity with his “150” formula, stating that the inverse tangent of the dew point, multiplied by the denominator of the humidity index, added with the angle of the moon at the horizon, was only 142 today. “And they cancel marathons at 150.” All PAX nodded in agreement after confirming the calculation.

Camp Gladiator was having their annual #convergence today, and brought in about 4x as many cars/people as normal.

ANNOUNCEMENTS:
1. Tons of stuff going on this week. Iron PAX challenge on Wednesday, QSource Wednesday and Friday, Happy Hour Friday, Extra Credit sessions for the Marathon and CSAUP, and workouts in both UP and Lake Highlands. Keep accelerating, gents.

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Daddy Day Care with Oatmeal – 9/6/19

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

AO: Oatmeal’s Front Yard
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

  • SSH
  • IST
  • Windmills

THA THANG:
Warm up run down the block and back around 70%.

PAX partnered up and alternated through the following:

P1:

  • Pipe bomb curls x20
  • Plank rows with 20lb dumbbells x20 SC
  • Battle rope (verticle) x20 each arm
  • Ab roller on knees x20
  • Nipplers x10 (for half the PAX anyway)
  • OH press with dumbbells x10
  • Battle rope (lateral) x 20 each arm
  • Downward dog ab roller x10

P2:

  • Rd1: Run to corner of block, grab 50lb sandbag, carry one block, 10 squats with bag, return sandbag to start. Run to change with partner
  • Rd2: Run to corner of block, bear crawl halfway down block, lunge walk to end, 15 groiners, backward run back to start. Run and change with partner.

MARY: PAX choice for three minutes to finish.

CIRCLE OF TRUST/BOM:
YHC prayed us out and thanked the PAX for showing up and allowing me to get in a workout while my M was out of town and my girls slept in their beds.

MOLESKIN:
YHC posted a late Omaha Thursday night that I would Q a workout in my front yard mostly as motivation to get out of bed and workout while the M was gone never expecting to have takers.  But being the HIM’s they are and not wanting to leave a brother behind, three PAX joined me on my home court.  Powpow was gracious enough to bring a few toys, but got concerned as the clock hit 5:30 and he was a no show.  Alas, he arrived, and my concern over the extreme traffic over his two block commute subsided.  It was noted prior to giving the disclaimer the increased importance for my personal liability insurance purposes as well!  The workout commenced while we watched a poor soul spend almost 30 minutes trying to back a 30 foot travel trailer into a residential driveway.  Although at one point I heard Draper extol the virtues of F3 and invite the man to join our workout.  At the end of the workout Sally and Draper suddenly remembered that they had omitted the nipplers in the exercise rotation.  I am pleased to announce that the 2.0’s slept through the entire workout (the baby monitor was my workout companion) and I am extremely appreciative of my fellow brothers accommodating my silly request in order to get in a workout.  While this detracted from our other two AO’s, this fully embodies the F3 culture by leaving no man behind.  Thank you again brothers those that participated and those that humored this silly detour!

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The Harbor Iron Pax Week 1

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Stingray, Mr Belding
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Side Straddle Hops IC x10
Imperial Storm Troopers IC x12 

Mosey to flat surface that was once a soccer field

THA THANG:
10 yard broad jump. 10 burpees. 5 Bonnie Blairs each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
10 yard broad jump. 10 burpees. 5 Bonnie Blair each leg. 10 big boy sit ups.
Bear crawl 30 yards back to start

Times:
Alright Alright 21:26
Isaiah 23:32
F150 32:09
Oatmeal 32:23
Stingray 39:40
Building 40:10

MARY:
Not needed

CIRCLE OF TRUST/BOM:
Challenged to be men of integrity, let you yes be yes and no be no. We are to be challenging and reinvigorating male leadership every where we are.

MOLESKIN:
Not too much mumblechatter due to the Iron PAX, but a lot of statements about the quality of the field.

ANNOUNCEMENTS:
1. Happy Hour this Friday
2. Q Source

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College Gameday is Back!

#backblast

Draper Island Time Oatmeal Chairman Mao Teasip Sally joined YHC for #gameday

Thunderlips joined Sally for the EC run then had to head home to be with the kids before they woke up

After calling me out for not having “My Truck” in the ESPN College Gameday playlist, Chairman shows up after the warmup and mostly through My Truck (which was a last minute edition because I’m not going to get called out and not deliver)…the PAX were a lil pissed at the Chairman because for the song I had us doing grassers for the duration and dropping every time they said “truck” it was a lot of burpees.

After My Truck we played Stingray Sling, where you throw the football and sprint after it while it’s in the air and then lunge to it after it hits the ground, all the PAX got a turn and there was a lot of name calling for some of us not having the greatest arms

Then we moseyed back to the PlayStation where I had the rest of the games and we rolled a lot of foam workout dice, 2 PAX would roll and then play Rock Paper Scissors and the PAX would do whatever workout was on the winner’s die. There were a lot of burpees, jump squats, and merkins

After Die O Rama we tried what I’m calling F3 Oklahoma, where the PAX lined up against each other 10 yards apart and put a football in the middle, we rolled a die to choose our exercise that we had to do before racing after the ball, we rolled 20 burpees and Teasip kicked our butts, then we tried it where we lined up in one line and put the ball 10 yards out and rolled again, this time it was 15 calf raises followed by picking up the ball and running to the end of the park and back, Teasip again crushed us

Quick mosey back to the PlayStation for Dora Die, we rolled the die 4 times and drew 15 jump lunges, 15 calf raises, 15 burpees, and 15 jump squats. PAX had to do one of the exercises, do a lap around the park, move on to the next exercise, etc. Dora is harder when it’s solo

Then we had some halftime arms brought to you by Mrs Icebox, lil baby arm circles forward and backward until the PAX dropped their arms, but it was a nice break from the running

Next up we threw out both die and chased after them, the first 3 to get to the blue die did those exercises (which have fewer reps) and the rest had to do the green exercises which had more reps

Then back to the PlayStation where we grabbed the 2
basketballs and played the longest, worst game of knockout of all time, but it was still fun, Teasip won again and we did a lot of burpees, IST’s, and Freddy mercuries while we waited to shoot, missed shots, and waited for the game to end

Grand finale was some 3 on 3 2 hand touch football with a rotating QB, after a couple quick scores the pace of play went from Big 12 to PAC 12 and became an. Incompletion fest, monthly because the ball got wet and the traction on the turf was nonexistent. Oatmeal was the undisputed QB1 and all agreed we were glad Rump Roast wasn’t the all time QB this round

Had a few minutes to spare and did some rugby and big boy sit ups

Thanks to all who came out and played games this AM, maybe one of these days AlrightAlright will stop protesting fun and come out to a #gameday

Announcements: keep an eye out on band for Monday’s workout