Swiper Michael Ryan and Slippy joined YHC for a frosty double time run this AM
The above mentioned, more athletic PAX cruised at a sub 8 minute pace and left me in their dust. So similarly to MRM I was alone but still managed to complete the loop twice before 0615
Mumblechatter was going strong after the run but a suspicious looking vehicle came in hot into the parking lot and beached themselves a few feet away from us so we called it a day
HBD Oatmeal!
2021 Oatmeal Birthday Beatdown
COUNT-OFF & NAME-O-RAMA:
PAX: PowPow, F150, Sound Machine, DFib, Classified, Aaarrrggghhh,
QIC: Oatmeal
AO: Germany Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 45 IC
THA THANG:
Mosey to stairs on west side of track
Burpees x23
1x 400m
Irkins x45
1x 400m
Russian twists x45 SC
1x 400m
Travoltas x45 SC
1x 400m
Hillbilly squats x45 DC
1x 400m
Derkins x45
1x 400m
Alt shoulder taps x45 DC
1x 400m
Yeah thrusts x45
1x 400m
Bolt 45’s (high half squat x15 DC, low half squat x 15 SC, jump squats x 15 OYO)
1x 400m
Did first set of half squats and then ran. Finished other 30 squats after run. Didn’t quite get to the 4500m that I wanted us to cover, but did a good job anyway.
Burpees x22
+1 to grow on
CIRCLE OF TRUST/BOM:
YHC prayed us out by thanking God for 45 great years and hopefully many more to come. Thankful for the men who showed to celebrate and all those in F3 that keep me and other PAX accountable. Prayers for ArightAlright and the M as they welcome Baby AA into the world!
MOLESKIN:
Start time was on us quickly upon arrival. YHC broke out his best of ’76 playlist to which DFib asked if it was all disco. Mumble chatter was sparse with the exercises and then the 400’s, but there were occasional comments such as when Sound Machine heard Shake Your Booty by KC & the Sunshine Band and said that was the first album he ever purchased (For you millennials, that’s a flat round object made of vinyl from which you can play music, not to be confused with a CD or compact disc). Or the various comments about how Classified could finish the Yeah Thrusts so quickly (ask his wife about that one). Special thanks goes out to PowPow for correcting YHC’s senility when it comes to spelling Birthday! All in all, the PAX thought they had completed KTT on Monday and therefore could skip the real KTT this week. YHC reminded them the mileage is necessary as we approach 4x4x24! Normal west siders were conspicuously absent this morning. Slushii at least texted me this am and I assume Bleep was out because his driver was on gone. Missed you boys!
Q Source Beatdown – 1/9/2021
COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow
AO: Burleson
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point
F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO
F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).
F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park
F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex
F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang
THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set
Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats
Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats
Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time
Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp
MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).
CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.
MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.
Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.
The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.
Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.
ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –
Friday Fun at the Harbor
#Backblast – 01/08/2021
COUNT OFF & NAME-O-RAMA
PAX: Sound Machine, Big Tex, Ant Man, F150
QIC: Stingray
WARM-O-RAMA
SSH x 15
Cotton Pickers x 10
IST x 10
THA THANG
Mosey to parking lot entrance
Merkin Escalator – 10x merkins at one entrance; run to the other entrance; 9x merkins… Repeato until 0x merkins
Mosey to the White Rock Trail hill
Jacob’s Ladder – Run Backwards up, 6 diamond merkins, Run down, 1 gorilla squat… Repeato until…. 1 diamond merkin…. 6 jumping bean squats
Mosey to LHHS Tennis Courts
Modified CATS
20x Carolina dry docks at one corner
Bear Crawl length of one full court to second corner
20x American Hammers at second corner
Mosey length of two full courts to third corner
20x T-Merkins at third corner
Bear Crawl length of one full court to fourth corner
20x Squats
Repeato for a Round of 19
Mosey to practice football field
Stingray Sling – PAX alternates throwing/punting football as far as they can; while the ball is in the air, PAX sprints toward the ball; once it lands, PAX lunge walks to where the ball landed; first PAX to get the ball throws it next
Mosey back to parking lot
MARY: 20x LBCs
MOLESKIN: Despite the chilly breeze, the PAX came ready to work. Good group w/ comparable fitness levels that kept everyone in the same group for the most part. As promised by YHC in the #preblast, the Stingray Sling provided some fun and smiles.
CIRCLE OF TRUST/BOM: Completed – YHC prayed us out
ANNOUNCEMENTS:
1. CSAUP
2. 18K
Black Diamond
#backblast #blackdiamond #attendancepost
PAX: Classified, Dirtbag, Icebox, Meatball, Oatmeal, Siesta, Special Sauce, Swiper
Q: Alright Alright
AO: Lindsley Park
WARMORAMA:
Side Straddle Hops x10
Imperial Storm Troopers x10
THA THANG:
The team has four bombs to diffuse. They must select a Captain to choose people for specific roles throughout the workout. They elected Icebox the Captain.
Run to Icebox‘s house. Diffuse Bomb #1:
20 Burpees & 20 Merkins for each PAX (PAX can share burpees). One PAX must do all 20 Burpees with the bomb (coupon). Another PAX must do 20 nipplers on the bomb instead of their merkins. (diffusers: Classified, Dirtbag)
Run to opposite side of Grand and up the hill to touch the guard rail. 5 Burpees for each PAX to kill the enemy that is shooting at us.
Captain Icebox was KIA. (He could no longer speak strategically, but was still responsible for his reps)
Oatmeal takes the lead. Appoints himself, but the PAX don’t disagree and there’s no time for argument or speculation of some possible friendly fire that might have taken Icebox out.
Run to Oatmeal‘s house. Diffuse Bomb #2:
Same Exercises (diffusers: Oatmeal, Special Sauce)
Captain Oatmeal was KIA.
Dirtbag takes the lead.
Run down Ash and down Santa Monica to the Santa Fe Trail to return to the battlefield at Grand. Repeato the fire fight.
Run to Icebox‘s house. Diffuse Bomb #3:
Same Exercises (diffusers: Special Sauce, Alright Alright)
The bomb needed to be delivered to the Combat Outpost for further investigation, so Captain Dirtbag sent Oatmeal and Special Sauce to take the bomb to Lindsley. Not sure how he got the dead man to do it, but we didn’t have time to discuss.
Run to Oatmeal‘s house. Diffuse Bomb #4 or not…. we were working through the diffusion when it was clear that we weren’t going to get it done in time, so we decided to get the bomb away from civilians and back to the Outpost to diffuse it. We arrived at the Outpost at 6:14 and were able to get some of our burpees done, but not all of them. MISSION FAILURE
Punishment for failing: 54 burpees (6 per PAX) and 180 merkins (20 per PAX). The PAX decided to complete these before COT.
Mission Totals: 3.78 miles (Strava told me it was a 7:57/mile running pace), 90 burpees and 80 merkins.
Thanks to the PAX for putting up with my creativity or lack thereof for this one. The goal of this Black Diamond workout was to put in some serious miles in preparation for the CSAUP on February 5th and 6th. Future Black Diamond workouts might be more stationary or involve shorter running distances. The key for Black Diamond is to get the whole group to push themselves beyond a regular workout.
Burleson Park – Let’s have FUN
COUNT-OFF & NAME-O-RAMA:
PAX: Broadway Joe, Bleep, DFib, Rump Roast, Sound Machine, Big Tex
QIC: Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Hillbillies x 15 IC
Windmill x 10 IC
THA THANG:
NA run on street around Burleson
Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s
Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL!
MARY:
Hunt for Big Tex’s key
CIRCLE OF TRUST/BOM:
Thankful for each man and others that were not in attendance
MOLESKIN:
YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups.
ANNOUNCEMENTS:
1. TRAIN FOR CSAUP
2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)
A Little Tour of The Harbor 2021
COUNT-OFF & NAME-O-RAMA
PAX: Icebox, Stingray, Meatball, Armpit
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
24 SSH, 24 IST
Mosey to picnic tables
THA THANG:
5 box jumps 1 merkin down to 1:5
Run to the trail
4 stopping points – 4 power poles
10 at each spot
Burpees
LBCs
IST
Monkey humpers
Prime Time Merkin (one foot off ground)
After you complete a round bear crawl to get the 6
Rinse and repeat back to the beginning of trail.
Mosey to stairs at other side of school
P1 10 exercise
Squats, Merkins, SSH, LBCs
P2 Balls To The Wall
P1 10 exercises
Mountain Climbers, Superman, plank jacks, monkey humpers
P2 Ascending Testicals (15, 45, 90) 10 merkins each.
Mosey back to front of school
P1 Exercise, Wall Sits with over head press, clap, seal claps
P2 bear crawl up stairs to do
7 Scorpion Dry Dock (one leg in the air)
7 Up downs (10 count quick chops)
MARY:
Growing Pains IC x10 (LBC, BBS, American Hammers, Flutter Kicks)
CIRCLE OF TRUST/BOM:
As men we need to make wise descisions not just the first options. We are leaders and someone is always watching whether our children, roommates, co-workers, people around us.
MOLESKIN:
Dropping LBs at Germany
COUNT-OFF & NAME-O-RAMA:
PAX: Cougar Bait, D-Fib, Pop Up (Willy Loman from Bellevue), Rump Roast, Slushii, Sound Machine
QIC: Teasip
AO: Germany
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15, IST x15, Vegetable Pickers x10
THA THANG:
Split into 3 groups. Group 1 does 5 pull ups, then goes to relieve group 2 who is doing AMRAP Squats. Group 2 then relieves group 3 who is doing AMRAP Rugby sit ups, and group 3 goes to do pull ups. 3 rounds.
Mosey to the track and do a lap. Dirty McDeuce (3 rounds of 12 reps of the following: Irkins, Step Ups, Derkins, Dips) with running across the football field and back in between each set.
Do an LB’s lap: Lunge walk 100 M, Backwards Run 100M, Bear Crawl 100M, Burpee Broad Jump 100M
Mosey to the tennis court for Bolt 45’s, then some Mary
MARY:
LBC x20, Low Dolly x15, Flutter kicks x10, Freddie Mercury x15
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
YHC went across the tracks to the West Side to Q at Germany and complete the first part of his #icicle. The first guy to show up was Pop Up, who got the name in St. Louis since he said he liked to read and the PAX assumed he read pop up books. Loved having him. Lives in Bellevue, but is here now with his wife since they had a kid a few months ago, her family lives here, and he can work remotely. Will be curious to see if it takes others (*cough* Ultra *cough*) three months to post after having a baby.
No Bleep this morning, which Slushii mentioned his text to Bleep in the morning was green and not iMessage blue so maybe his phone didn’t charge? Slushii debated knocking on his door, but decided not to. Rump was kind enough to keep the caravan going by letting Slushii still chauffeur him to the workout this morning.
YHC has decided that Sex Panther meant he would skip 200 workouts instead of attend 200 when he posted his goal of 200 for the year, so he is on a good pace for that.
Had some airplane talk during the warmup, including Sound Machine recounting a flight where he was asked to grab a ladies leg if the plane were to crash, and Rump remembering a time when a fellow passenger got a garbage bag for a barf bag. Otherwise, not a lot of mumblechatter during the workout, though got a few choice words from Rump doing the last part of the McDeuce and during the LBs lap.
ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6
2. Grow Ruck in April
New Year’s Day 2021
#backblast #attendancepost
F3 Nation’s 10th Birthday
PAX: Dirtbag F150 Ina Oatmeal Plus One Rump Roast Slushii Teasip
QIC: Alright Alright
Warmorama:
Mosey to top of parking deck
Side Straddle Hops x75 (as a penalty for six lagging)
Side Straddle Hops x10 (for good measure)
Imperial Storm Troopers x15
Merkins x10
Squats x10
Monkey Humpers x10
Tha Thang:
Jacob’s Ladder – run down two ramps, burpees (1:5), run up two ramps, burpees (5:1)
Mosey down three ramps
Jacob’s Ladder Repeato – same as before but 3:1 and 1:3 on burpees instead
Disguised Dirty McDeuce – Mosey to benches (yes, benches)
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to the Quad
11 burpee penalty
Mosey to “Stonehenge”
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to Centennial Quadrangle in front of Laura Lee Blanton Building
Bear Crawl lap around Centennial Quadrangle
Crab Walk lap around Centennial Quadrangle
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey back to Burleson Park, Native American run when picking up the 6
3 Minutes of Mary:
LBCs x12
Flutter Kicks x15
COT:
10 years ago Dredd and OBT led the first ever F3 beatdown. Today, F3 is in close to 30 states and there are 2900 workouts each week. Men around the nation need F3 for all three F’s, Fitness, Fellowship and Faith. It is our responsibility to share this gift with every man we come in contact with. No more excuses men. EH all men. #AlwaysBeEHing #GiveItAway
Mumblechatter:
Very quiet group today, but they did respond properly to every request to “grab a bench.”
Slushii argued that it should only be a 45 minute workout since it is Friday. YHC told him that since it was a holiday we would be doing a full 60 minutes. The exact stunt that was pulled on Plus One at his first workout ever 6 years ago today.
Happy F3 Birthday Plus One. F3 Dallas probably wouldn’t exist today without your leadership and commitment. There’s no way I could have persevered in those early months without you.
Rump Roast courageously fought through some serious back pain to finish this one. #tclaps for an incredible effort.
Dirtbag is quickly climbing the fitness charts. I thought he was going to beat Oatmeal on the Jacob’s Ladder. Everybody is going to have to post regularly and push themselves to try to keep up with this dude.
It was so cold that Ina had to put on a pullover.
F150 gave it everything he had on the crab walks despite some tricep cramping. He wasn’t gonna modify that’s for sure. Great work!
Oatmeal was full of energy after getting chased away from Klyde Warren Park by security last night.
Teasip put in a really impressive crab walk too. I thought he was gonna catch me at the end. It was closer than I like.
Always have gloves for a F150 workout
COUNT-OFF & NAME-O-RAMA
PAX: Big Tex, Oatmeal, Alright Alright, Plus One
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
21 SSH, 21 IST, 21 Arm Circles F & 4 R, 21 Annies
THA THANG:
Wounded Bear Crawl parking lot
Mosey to playground
Humpty Dance – 100 Balboa, 100 step ups, 50 curls
Murder Merkins 50 yard and back (10 murder bunnies, 10 Manmaker Merkins)
Mosey back to flag
MARY:
60 sec of A-Rods (J Lo, Pickle Pounder, J Lo)
Box Cutters x10
Hello Dolly x10
CIRCLE OF TRUST/BOM:
No matter what our view on Covid-19, remember our families may differ. We need to think creatively on how to engage our families and encourage them during this time.
YHC challenge the PAX to think who in the LH and surrounding area we need to be EHing. Some sad clowns will not cross 75 because of its mystical powers to those who live on either side of it to not cross it. There have only been a few brave Eastsiders to cross the mystical barrier. We have averaged 6 PAX for The Harbor workouts in 2020, there are men who need F3 in and around LH and surrounding areas it our job to EH them.
MOLESKIN:
A lot of mumblechatter from Alright Alright about it would have been nice to know we were going to have coupons at this workout. YHC purposefully didn’t ask the PAX to bring coupons in the preblast, always bring gloves to a workout YHC leads. You never know if YHC will have coupons or not. Something about Starbucky hands was muttered, but YHC quickly ignored. Plus One mentioned that when he read the preblast he figured there would be coupons. Not sure what gave him that idea, except that YHC challenged the PAX to know who would HC. It was more for knowing what to plan for the workout.
Even with the slight mist/rain it was a good workout. We can’t
ANNOUNCEMENTS:
New Year’s Eve CSAUP workout – Dec. 31, 11:59 PM
7 AM New Year’s Day workout
February 5th-6th CSAUP