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Burning Off the Christmas Cookies

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given. Q is not a professional. PAX are at the workout voluntarily and should modify as necessary to avoid injury. Neither Q nor F3 will be liable for any injury.

WARM-O-RAMA:
SSH x25 IC

Moroccan Night Club x25 IC

Seal x25 IC

Squat x25 IC

Slow Merkin (3 counts down, 1 count up) x10 IC

Pickle Pounder x10

THA THANG:
Mosey around the block to the parking lot behind the school.

Jacob’s Ladder: PAX run from curb to curb across the parking lot, starting with 1 Merkin at one end, then 10 squats at the other. PAX run back to the start for 2 Merkins, then back across for 9 squats, etc. Repeato until PAX reach 10 Merkins and 1 squat.

LBC x25 IC

Leg raise x25

Run 2 laps around the parking lot.

Freddie Mercury x15 IC

Flutterkick x15 IC

Run 2 laps around the parking lot.

Mosey back to the front parking lot.

MARY:
Boxcutter x20 IC

Big Boy Situp x20 IC

American Hammer x20 IC

CIRCLE OF TRUST/BOM:
PAX prayed for safe and healthy holidays.

MOLESKIN:
PAX talked about the latest election developments and the coronavirus vaccine. On a happier note, PAX shared what they got for Christmas and all the fun ways their families celebrated. Mookie lamented having to build a trampoline in the middle of the cold, windy night. Walmart’s highlight was the shrimp gumbo his family made for Christmas dinner.

ANNOUNCEMENTS:
Next workout is at Watters Creek in Allen on Thursday due to the heavy rain forecast.

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Playground of Pain

COUNT-OFF & NAME-O-RAMA:
PAX: Rabbit, Eruzione, Mookie
QIC: Walmart

AO: Vines High School / Liberty Park

DATE: 11/17/2020

F3 DISCLAIMER & WELCOME: Given. Q is not a professional. PAX are at the workout voluntarily. Neither Q or F3 is liable. Modify as necessary.

WARM-O-RAMA:
IST x20 IC

Forward Arm Circles x20 IC

Backward Arm Circles x20 IC

SSH x25 IC

THA THANG:

Mosey to the tennis courts.

Jacob’s Ladder: PAX started with 1 burpee, then ran across two tennis courts, then did 4 double count Bonnie Blairs. PAX ran back to the start for 2 burpees, then back across for 3 Bonnie Blairs, etc., until PAX did 1 Bonnie Blair and 4 burpees. Reps totaled 5 each time. PAX that finished early held an Al Gore pose until all in.

Al Gore for 30 seconds.

Native American Run around the block to the playground.

Playground Dora: PAX split into pairs. Pairs were jointly responsible for the following reps. One PAX does reps while the partner runs one lap around the playground, then PAX switch.

-Pullup x100

-Merkin x200

-LBC x300

MARY:
American Hammer x15 IC

Flutterkick x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for Mookie’s friend sick with COVID and pneumonia.

MOLESKIN:
PAX talked about the ongoing election cases and whether Texas would force another shutdown due to COVID.

ANNOUNCEMENTS:
Sign up for GrowRuck Alamo!

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Look Ma, No Hands!

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given.

WARM-O-RAMA:
SSH x50 IC

IST x25 IC

Windmill x10 IC

Bone the Fish

THA THANG:
Air Chair IC for 30 counts.

LBC x30 IC.

Air Chair IC for 30 counts.

LBC x30 IC.

Plank Jack x30 IC.

Air Chair IC for 30 counts.

LBC x30 IC.

Plank Jack x30 IC.

Calf Raise x30 IC.

Air Chair for 30 counts.

Mosey to the benches behind the school.

Step Up x50 IC.

Hanging Flutterkick x30 IC.

Step Up x50 IC.

Hanging Flutterkick x30 IC.

Suicides on the practice football field.

MARY:
Freddy Mercury x15 IC.

Boxcutter x15 IC.

WWI Situp x15 on Q’s count.

CIRCLE OF TRUST/BOM:
Q prayed out.

MOLESKIN:
Lots of IC counting, so not much conversation. PAX talked about Halloween coming up and Q’s upcoming bar results.

ANNOUNCEMENTS:
Sign up for GrowRuck 2021!

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Diamonds Are Forever

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie, Eruzione.
QIC: Walmart.

AO: Vines High School / Liberty Park.
F3 DISCLAIMER & WELCOME: Q explained to PAX that they are at the workout voluntarily, that Q is not a professional, and that PAX have assumed the risk of the workout and cannot sue F3 or Q.

WARM-O-RAMA:
-Windmill x15 IC

-Moroccan Nightclub x50 IC

-SSH x25 IC

-Copperhead Squat x15 IC

-IST x15 IC

Mosey to the tennis courts.

THA THANG:
7 of Diamonds: PAX start at one corner of the four tennis courts with 7 reps. PAX run around to each corner, increasing by 7 reps each time until they reach 28 reps. Then PAX lunge back around the corners, decreasing reps by 7 each time until they are back at the starting point with 7 reps. PAX did the 7 of Diamonds twice in the following manner:

  • First Diamond:
    • Leg Raise x7 OYO.
    • Run to next corner.
    • Freddie Mercury x14 double count OYO.
    • Run to next corner.
    • Flutterkick x21 double count OYO.
    • Run to next corner.
    • LBC x28 OYO.
    • Lunge to previous corner.
    • Flutterkick x21 double count OYO.
    • Lunge to previous corner, etc.
  • Second Diamond:
    • Lunge x7 double count OYO.
    • Bear Crawl to next corner.
    • Squat x14 OYO.
    • Bear Crawl to next corner.
    • Carolina Dry Dock x21 OYO.
    • Bear Crawl to next corner.
    • Merkin x27 OYO.
    • Lunge to previous corner.
    • Carolina Dry Dock x21 OYO.
    • Lunge to previous corner, etc.

MARY:
-Boxcutter x25 IC.

-WWI Situp x15 on Q’s count.

-American Hammer x50 double count OYO.

-Uptown Crunch right over left x15 IC.

-Uptown Crunch left over right x15 IC.

CIRCLE OF TRUST/BOM:
PAX prayed for Maverick’s family and for Snow White in his travels.

MOLESKIN:
PAX discussed the ongoing Amy Coney Barrett hearings.

ANNOUNCEMENTS:
Next beatdown is Thursday, 10/15, at Vines High School.

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Double Decks of Death

COUNT-OFF & NAME-O-RAMA:
PAX: Mookie, Rabbit, Maverick
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Q put on his (almost) lawyer hat to give the disclaimer, then put on his Q hat to give the welcome.

WARM-O-RAMA:
SSH x50 IC

Overhead Clap x15 IC

Squat x15 IC

IST x15 IC

THA THANG:
Mosey to the tennis courts.

Deck of Death: PAX split into pairs. Each pair gets a deck of cards. Each card suit corresponds to an exercise (explained below), with the number on the card corresponding to the number of reps. For face cards, Jacks are 11 reps, Queens are 12, Kings are 13, Aces are 14. PAX stay in the plank position and take turns flipping over cards. While one PAX is doing the exercise, the other PAX is planking. Once PAX get all the way through the deck, the PAX go back through the deck in reverse.

-Spades: Carolina Dry Docks

-Hearts: Lunges

-Diamonds: Merkins

-Clubs: LBCs

-Jokers: 10 Burpees

MARY:
None due to time.

CIRCLE OF TRUST/BOM:
PAX prayed for Snow White’s family and for Maverick’s family, and for the PAX who could not be at the exercise.

MOLESKIN:
PAX talked about the upcoming World Series, and about Rabbit’s upcoming trip to Mexico. PAX felt like they were getting to know Maverick for the first time all over again since they had not seen him at recent workouts.

ANNOUNCEMENTS:
Next workout is Thursday, 10/8/20.

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Burpees For Breakfast

COUNT-OFF & NAME-O-RAMA:
PAX: Snow White, Mookie
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given.

WARM-O-RAMA:

SSH x50 IC

Moroccan Night Club x20 IC

Windmill x15 IC

Lunges x15 IC (each leg)

Overhead Clap x25 IC

Bone the Fish

THA THANG:

Mosey to the wall under the awning. Wonderbra (People’s Air Chair while pushing your hands out, then pulling them back in, then up for an Overhead Press, then back down, repeat) for 1 minute.

Mosey to the fire station for a Fire Drill. PAX stand in a circle and run in place. PAX take turns yelling “Fire!” clockwise around the circle. When a PAX yells “Fire,” everyone stops, drops for a Merkin, rolls, another Merkin, roll back, then back on your feet.

Continue moseying around the block until the PAX get to the light posts in a semicircle. PAX start with 5 burpees at the first light post, then lunge to the next post for 10 burpees. PAX continue lunging to the next post increasing burpees by 5 at each post. PAX finished with 30 burpees at the final post, for a total of 105 burpees.

Mosey to the playground for Mary, then mosey back to the parking lot for COT.

MARY:
LBC x25 OYO

Flutterkick x20 IC

Uptown Crunch x20 OYO each side

CIRCLE OF TRUST/BOM:
PAX prayed for Snow White’s family as they travel to Houston to get medical treatment for his daughter.

MOLESKIN:
PAX were breathing too heavy to talk for most of the workout.

ANNOUNCEMENTS:
Second F Happy Hour will be from 5-6pm on Thursday, 9/24. Check Twitter (@PlanoF3) for location.

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100 Merkins–And That’s Just The Beginning

COUNT-OFF & NAME-O-RAMA:
PAX: Snow White, Eruzione
QIC: Walmart

AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Q welcomed the PAX by explaining the 5 Core Principles of F3. Q then told PAX that they are at the workout voluntarily, and that Q is not a professional. PAX should modify as necessary, and any injuries are not because of Q or F3.

WARM-O-RAMA:
Imperial Storm Trooper x15 IC

Overhead Clap x15 IC

Copperhead Squat x15 IC

Pickle Pounder x15 on Q’s count

THA THANG:

Mosey to the football field.

PAX did a variation of IronPAX Week 2 (the “KISS” workout). PAX started by running across a football field and back, and then did 100 Merkins. PAX then ran across the football field and back again, and then did 90 Freddie Mercuries (double count). Across the field and back, then 80 Merkins. Across the field and back, then 70 Freddie Mercuries, etc. After PAX completed the workout with 10 Freddie Mercuries, PAX ran across the field and back twice.

MARY:
No Mary due to time.

CIRCLE OF TRUST/BOM:
PAX shared prayer requests, and Q prayed out.

MOLESKIN:
For the most part, PAX were too busy sucking wind to talk. However, there was some Mumblechatter as Q and Eruzione got to know Snow White more.

ANNOUNCEMENTS:

2nd F next week will be at either Bar Louie or Katy Trail Outpost.

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Pullups ‘Til You Drop

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Mookie
QIC: Walmart

AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Q gave the welcome and disclaimer. Q is not a professional. Neither Q nor F3 can be held liable. PAX are voluntarily at the workout and should modify as necessary to avoid injury.

WARM-O-RAMA:
Cherry Picker x25 IC

Overhead Clap x25 IC

Forward Arm Circles x25 IC

Backward Arm Circles x25 IC

THA THANG:
Mosey to the playground at Liberty Park. PAX did 20 squats at each street intersection along the way for a total of 40 squats.

Pullup Countdown: one PAX does 10 pullups while the other PAX do Mountain Climbers. Once the pullups are done, the next PAX in line gets up to do 10 pullups while the other PAX do Mountain Climbers. Repeato, except once all PAX have done pullups, decrease by one rep, so that one PAX does 9 pullups while the others do Mountain Climbers. Then 8, then 7, etc.

Mosey to the picnic tables.

Irkin x20 OYO

Step Up x50 OYO (25 each leg)

Derkin x20 OYO

Mosey back to the parking lot.

Bone the Fish.

MARY:
LBC x25 OYO

Flutterkick x25 IC

WWI Situp x25 on Q’s call

American Hammer x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for schools and churches that are resuming in-person meetings.

MOLESKIN:
A decent amount of Mumblechatter today ranging from baseball, to the return of the NFL season, to banks.

ANNOUNCEMENTS:
Q will poll in the groupchat to schedule a 2nd F event for next week. Next workout is Thursday, 9/17, at Vines High School. Meet in the parking lot by the tennis courts at 5:30A.M.

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Walmart Returns

COUNT-OFF & NAME-O-RAMA:
PAX: Ghost Rider, Eruzione, Mookie, Rabbit, Bubba, and Boomer
QIC: Walmart

AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Walmart gave the welcome and disclaimer that neither F3 nor Walmart can be liable for injuries at the workout. PAX should modify as necessary.

WARM-O-RAMA:
SSH x30 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x20

THA THANG:

Ring of Fire:
Circuit of 8 exercises with 42 seconds of work and 18 seconds of rest/move to the next station. 1 minute rest after all 8 exercises complete. Repeato 3 more times, for a total of 4 times.

Kettle bell swing with 25lb plate
Merkin
Overhead press with 25lb plate
LBC
Squat
American Hammer
Burpee
Mountain Climber

 

Deconstructed Burpee Relay:

Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team starts with 10 reps of each deconstructed burpee exercise while his partner bear crawls across a fotball field. Once the first PAX completes the deconstructed burpee, he runs to his partner and takes over on the bear crawl route. The second PAX then runs back to the starting point to do his 10 reps of deconstructed burpees, then runs back to his partner to again take over the bear crawl route. Repeato, except each PAX decreases reps by 1 each time he goes back to deconstructed burpees, until completing the workout by doing 1 rep of each.

Due to time, PAX stopped after completing 7 reps each of the deconstructed burpee exercises.

MARY:
Flutterkick x15 IC
Freddie Mercury x15 IC
LBC x20 OYO

CIRCLE OF TRUST/BOM:
Q shared about his experience taking the bar exam, which caused Q to miss 3 weeks of workouts. PAX prayed for schools returning to in-person classes.

MOLESKIN:
Lots of Mumblechatter about the return of college football. Bubba and Boomer went back and forth about which UT is superior. Still inconclusive. Ghost Rider gave his “compliments to the chef” for the Ring of Fire workout, but quickly retracted his praise once the bear crawling began.

ANNOUNCEMENTS:
Monday Runday on 9/14 at Oak Point Amphitheater.

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Ladders and Sprints

DATE: 8/1/20

TEMP: 70.

WEATHER: Breezy and cool in the shade.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Eruzione, Walmart.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x25 IC

-Imperial Storm Trooper x15 IC

-Windmill x15 IC

-Forward Arm Circle x15 IC

-Backward Arm Circle x15 IC

-Pickle Pounder x15 OYO

 

THE THANG:

Mosey to the hill behind the school.

Jacob’s Ladder: PAX do 9 reps of an exercise at the bottom of the hill, then run to the top and do 1 rep of the next exercise. PAX run back down the hill and do 8 reps of the first exercise, then back up for 2 reps, back down for 7 reps, etc.

-Irkin / Burpee

-Rosalita / WWI Situp

-Calf Raise / Jump Squat

 

Mosey to the practice football field.

 

Sprints:

-100-yard sprint across the field.

-Squat x25. 100-yard sprint across the field.

-Lunge x25 (double count). 100-yard sprint across the field.

-Monkey Humper x25. 100-yard sprint across the field.

 

Mosey back to the front of the school.

 

MARY:

-Flutterkick x25 IC.

-LBC x25 OYO.

-Box Cutter x25 IC.

-Freddie Mercury x25 IC.

 

CIRCLE OF TRUST: Q prayed for the pandemic and for the parents, children, and teachers preparing to begin school in August.

MOLESKIN: PAX talked about DFW school districts’ plans for returning to school. Q shared the delays and uncertainty surrounding the Texas bar exam. Eruzione, aftering watching “The Firm,” advised Q not to become involved in a law firm that helps mobsters evade taxes.

 

ANNOUNCEMENTS: GrowRuck Alamo is coming up! Sign up by August 15 to make sure you get a t-shirt. It will be an awesome weekend of fellowship with PAX from all over Texas.