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

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

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

Cold and Wind but The Harbor was smooth

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Backdraft (FNG)
QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x21; IST IC x20; Good Mornings IC x20

 

THA THANG:

Mosey to west side parking lot of the football stadium

 

Each PAX did the exercise in the round individually while one PAX ran a lap around the parking lot.

 

Rd. 1 (100 of each exercise)

Hand Release Merkins

Overhead Claps

Mountain Climber (two count = 1)

E2K (50 each side)

 

Rd. 2 (50 of each exercise)

Carolina Drydocks

Forward Lunge (two count = 1)

Squats

Dips

 

Mosey back to the flag

 

MARY:

Flutter kicks IC x10

Freddie Mercury IC x10

Boxcutters IC x10

JLo IC x10

 

CIRCLE OF TRUST/BOM:

We were created to do life with others and not do it on our own. Who are you in community with? Who is discipling you? How are you encouraging others?

Crawling around the Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, PowPow, Hotty Toddy, Stingray, Belding, Antman
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Orphan Annie’s x 10 IC

IST x 15 IC

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.

  1. Q Source

 

Free Parking at The Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray
QIC: Sally

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15

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.

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.

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

Is this Turtle Park?

COUNT-OFF & NAME-O-RAMA:
PAX: Tator Tot, Dr. Suess, Stingray, Ant Man, Oatmeal, Rump Roast, Coach K, Icebox, Sally, Sweet Baby, Sex Panther, PowPow, Alright Alright
QIC: F150

AO:North Lake Highlands Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Imperial Storm Troopers IC x14
Annie IC x12
Copperhead Squats IC x12
Arm Circles IC x12 (both ways)

THA THANG:
The Wrecker (Tennis Courts)
PAX split into 2 groups with Group 1 at one end of Doubles Line and Group 2 at other end. Group 1 performed exercise 1 until they reach Group 2 (flip)

Lt. Dan’s//Over Head Press
Burpee Dan’s//Full Curls
Alligator Merkins//Upper Curls
Bear Crawl Merkin//Lower Curls

3x5x5 (Play Ground)
Dirkins
Irkins
Pull up

Blocktanamo
Circle PAX up, each one holds his coupon out in front of them. One PAX lowers his coupon and runs around the inside of circle pushing down every ones. Then the next PAX

Flora 1, 2,3
100 Merkins on CMU/Plank with feet on CMU (10 at a time)
200 LBCs holding CMU/On your 6 feet 6inches up CMU help above chest (20)
300 CMU swings/hold goblet squat with CMU (25)

MARY:
Not Done due to Time

CIRCLE OF TRUST/BOM:
All In – what does it mean to be All In? We are men who challenge one another and in doing so how are you at work, with family, friends, dating relationships, and areas of your life? Are you giving it your all at work, when you are home does your family have all your attention, in your marriage are you all in to your spouse, with friendships are you giving them everything to become better friends? 

ANNOUNCEMENTS:
1.     November CSAUP
2.     2nd F at Draper’s – UFC
3.     Q Source today at Burning Rice
4.     Flower Mound launch, meet at 5:40 at Burleson Park

Sorry if I miss anything

Moss Haven

COUNT-OFF & NAME-O-RAMA
PAX: Peppa, United, Plus One, Alright Alright, Draper, Sex Panther, Coach K, Sally, Rump Roast, Stingray, Mr. Belding
QIC: F150

AO: Moss Have Elementary School
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x20
Copperhead Squats IC x21
Arm Circles IC x22 (both ways)
SSH IC x23 (go silent on 10 and see if we end together)

THA THANG:
Variation of Charles Bronson

Three points were used, the initial curb area, then two blocks 50 yards out, and point was the curb beyond the bocks.  PAX performed exercises at starting point, sprinted to blocks, bear crawled to curb , and then mosied back to starting point. 

50 reps:
Merkins
Overhead Claps
SSH
Seal Jacks

Hand Release Merkin
Annies
V-ups
E2K
Nolan Ryans

MARY:
Flutter kicks Ring x2
Pickle Pounders x20
Nevercross Dolly IC x15
Boxcutters IC x10