Mosey to the tennis courts for Four Corners. Each corner of one tennis court is a Pain Station. PAX alternate between Merkins and Carolina Dry Docks at each station. PAX start with 2 reps of Merkins, then 4 of Carolina Dry Docks, then 6 of Merkins, etc. Bear Crawl between each station. Once PAX get to 20 reps, they do 20 reps again, then start counting back down. 220 reps total.
Alternating Shoulder Touches x20 IC.
Overhead Claps x50 IC.
MARY:
-LBC x20 IC
-Leg Lifts x20 IC
-Flutter Kicks (double count) x20 IC
CIRCLE OF TRUST: prayer requests shared.
MOLESKIN: PAX speculated that loud grunting would help them get through Four Corners. Maverick worried that his flying ability would be impaired due to his arms being noodly from the exercise. PAX shared about how Christmas went at their households.
ANNOUNCEMENTS: Relaunch on January 25. Will continue working in the new AO, Fowler Middle School, at some Saturday workouts.
Four Corners: each corner of one tennis court is a Pain Station. Bear Crawl on long stretches between Stations. Lunge on short stretches between Stations. Workout OYO.
-Corner 1: T Merkins x12.
-Corner 2: Frog Jumps x14.
-Corner 3: American Hammer x16 IC.
-Corner 4: Burpees x18.
MARY:
-Flutter Kicks x15 IC.
-WWI Situp x15 OC.
-Box Cutters x24 IC.
CIRCLE OF TRUST: PAX shared their Christmas plans and excitement for the holidays. Q prayed out.
MOLESKIN: Rabbit shared about his vacation to Iceland to see the Northern Lights, making Q very jealous.
ANNOUNCEMENTS: Be sure to send money to F150 for the website. Vote in the F3 Plano Relaunch in the poll on Band. Send Q an email so that you can get set up with login credentials for the website to post Backblasts.
WELCOME/DISCLAIMER: Q gave welcome and disclaimer.
WARM-O-RAMA: -IW x10 IC -SSH x25 IC -Overhead Claps x15 IC -Moroccan Nightclub x15 IC -Forward Arm Circle x15 IC -Backward Arm Circle x15 IC -Bone the Fish across the parking lot.
THE THANG:
Mosey to track.
Burpee mile: PAX do 4 laps around the track, stopping to do 10 burpees after each lap (40 burpees total).
Mosey to playground.
Jacob’s ladders: -Ladder 1: Swerkins and pullups. PAX do 4 Swerkins, then run to the monkey bars for 1 pull-up. Then 3 Swerkins and 2 pull-ups, 2 Swerkins and 3 pull-ups, etc. One lap around the playground after finishing, then repeat the ladder and lap.
-Ladder 2: Irkins and dips. PAX do 4 Irkins on the curb, then bear crawl to the picnic tables for 1 dip. Then 3 Irkins and 2 dips, 2 Irkins and 3 dips, etc. One lap around the playground after finishing, then repeat the ladder and lap.
Mosey to the tennis courts.
Doracides: PAX split into a group of 2 and a group of 3. PAX in the group of 2 had one PAX run a suicide while another did Monkey Humpers. Once the first PAX finished the suicide, they alternated. Group of 2 did 150 Monkey Humpers, while the group of 3 did 225.
Mosey to parking lot.
MARY: -LBC x15 IC -Uptown Crunch right over left x10 IC -Uptown Crunch left over right x10 IC -Box Cutters x15 IC -Leg Raises X10 OC -Freddie Mercury x10 IC
CIRCLE OF TRUST: Q prayed for the PAX and F3.
MOLESKIN:PAX got to know Spackler and JK2 visiting from North Carolina. PAX also discussed ways to increase attendance by reaching out to FNGs via the Next Door app and awkward in-person encounters.
ANNOUNCEMENTS: 2nd F looks set for Nov. 22. Check out Maverick‘s post about possible activities, which include Pinstack, Top Golf, or Main Event. Speak now to weigh in on what we should do.
WELCOME/DISCLAIMER: Q gave welcome and disclaimer.
WARM-O-RAMA:
-Abe Vigoda x 12 IC
-SSH x 25 IC
-IW x 12 IC
-Bone the Fish across the parking lot.
Mosey to the track. One lap around the track.
THE THANG:
ROLLBACK: each letter is an exercise. PAX did 10 reps of each exercise. PAX start with R, then run one lap around the track. Then R and O, one lap around the track. Then R, O, and L, etc. PAX today only had enough time to make it through C, so they were spared the torture of Kraken Burpees.
-R = Reverse Crunch
-O = Outlaws – 10 circles to the right, 10 to the left.
-L = LBC
-L = Luge
-B = Burpees
-A = American hammer (double count)
-C = Crab Jacks
-K = Kraken Burpees
MARY:no MARY due to time.
CIRCLE OF TRUST:
MOLESKIN: Lots of mumblechatter today about sports, the measurements of our track, and Mookie’s recent baseball game experience with his Shortie. Thankfully, Mookie did not claim deity when given the opportunity.
ANNOUNCEMENTS: Be sure to respond to Boomer’s poll regarding a change to our Second F Family Day if you haven’t already. Currently, it looks like Sunday, September 15, will be the day unless anyone changes votes. It will be an awesome time of Fellowship with M’s and Shorties.
PAX: Walmart, Boomer, Eruzione, Rabbit, QIC: The (Scranton) Stranger
Warmup
Mosey around the campus
Good Mornings
10 Imperials IC
10 Squats
11 Baby Arm Circles IC
11 Reverse Baby Arm Circles IC
11 Overhead Presses IC
100 SSH IC
(with it being Coolio’s Birthday, the playlist started out with a little Gangsta’s Paradise, then rolled through some Kanye and ended with Chance)
The Thang
1) Wind sprints – With a total of 4 tennis courts, we sprinted across three and walked one. At the end of each sprint we did 10 hand release push ups and subtracted one all the way down to 0 after each run. (First sprint 10, second sprint 9, third sprint 8….)
2) Bear Crawl 11’s – Bear crawl down then crawl bear back in between each set with Split leg jumps on one end and squats on the other. Therefore, we bear crawled across one tennis court and did 20 split leg jumps (10 each leg) then crawl bear’d back to do 1 squat and worked our way through.
Mary:
Lunged the entire length of all 4 tennis courts
20 Flutter kicks IC
20 High plank ankle touches with each ankle counting for 1
20 Hand release merkins
Circle of Trust, Count-o-Rama, Name-o-Rama:
Announcements: looking to do 2 – 2nd F events in August. One being a family friendly event, potentially grilling out at a park (More info to come). The other being a guy’s hangout/happy hour at a brewery, maybe Tupps brewery in McKinney? Taking suggestions. Also, Rabbit is taking dinner and gift cards over to his friends house whose child, Caleb, had a major back surgery (they had to split his entire back open). Venmo Rabbit if you feel called to give: venmo @nathan-newsome or 469-332-6429 or just give him some cash money.
Mumblechatter was light as the humidity did a number on us but on a legs focused day, Boomer let it be known that The Legs Feed the Wolf.
Prayer requests: we lifted up Caleb after his back surgery and for the long recovery ahead of him. Also, Rabbit’s friend Corey’s father who is on hospice and could go at any moment, such a hard time for the family but also a celebration of life as they bond together through this difficult time. We also prayed for Boomer’s friend, Zach, whose dad had chest pains and is in the hospital, I am sure there is a lot of confusion and uncertainty as this came unexpectedly. In addition, I’d like to lift up my Grandmother who is in hospice with a failing heart, not sure when she is getting the call, but her heart and soul are ready.
Writing this backblast, it reminded me of when F3 Nation lost our brother Dark Visor (from F3 Alpha), their message from that event was clear: “We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.” With that being said, as we grow together as Men who need a savior, my prayer is that we help equip each other not only to take on the day and grow in our faith but also to enjoy every moment we have together as brothers. My bags are packed, are yours?
WELCOME/DISCLAIMER: Q is not a professional. PAX are at the workout voluntarily. PAX should modify as needed to avoid getting hurt.
WARM-O-RAMA:
SSH x25 IC IW x 15 IC J Lo’s x 15 IC Cotton Pickers x 15 IC Morroccon Night Clubs x 50 IC
Native American Run for 1 mile (4 laps around the track).
THE THANG:
Mosey to the tennis courts for Baseball. Q chose a court and designated each corner as a base. PAX split into pairs. Do 80 reps per pair at each base. Partner carry along the long side of the court. Bear Crawl along the short side of the court. The team with the most complete laps around the bases wins bragging rights. PAX tied at two runs.
1st Base: Frog Jumps
2nd Base: Hand Release Merkins
3rd Base: Freddie Mercury (double count)
Home: LBCs
MARY:
Q went around the circle, letting each PAX pick an ab exercise.
American Hammer x20 IC
Flutter Kick x20 IC
Rosalita x15 IC
Leg Raise x11 IC
CIRCLE OF TRUST:
MOLESKIN: Almost no mumblechatter this morning. Q takes this as a compliment, as PAX were (hopefully) working too hard to spare breath.
ANNOUNCEMENTS: Rabbit reminded everyone of the plan to provide Caleb’s family with dinner. Caleb recently underwent intense back surgery, and is currently in recovery. Rabbit will post his Venmo or other method of giving him money to fund dinner. Any leftover proceeds will be given to the family. Q announced the job offer he received and accepted last week.
WELCOME/DISCLAIMER: Q gave disclaimer. Q is not a professional. PAX are here of their own volition, doing each exercise voluntarily. Modify as necessary. You against you, but don’t hurt yourself.
WARM-O-RAMA:
SSH x25 IC
IW x25 IC
Cotton Pickers x25 IC
J Lo’s x15 IC
Absolution x20 OYO
Mosey to the tennis courts for paint the lines.
THE THANG:
PARTNER DORACIDES: for Doracides, PAX normally split into partners. One partner does the exercises while the other runs suicides. Q modified the Doracides with burpees for added fun. Q had PAX run suicides across one tennis court, doing a burpee at each line before running back to the start. Once PAX made it to the opposite side of the tennis court, PAX would run straight back to the start doing a burpee at each line. Since there were 3 PAX today, Q had PAX do 3-person Doracides.
200 lunges (single count).
300 Merkins.
400 Squats.
500 Overhead claps.
MARY:
Freddie Mercuries x25 IC.
WWI Situps x25 CC.
Flutterkicks x15IC.
Uptown Crunch x15 CC, both sides.
CIRCLE OF TRUST:
MOLESKIN: PAX were winded during the Doracides, but otherwise had good Mumblechatter. Attempted EH of other men working out at the park.
ANNOUNCEMENTS: PAX proposed rescheduling Second F for a Friday this month. PAX also discussed the push to have 10 men attend the next Saturday workout (July 20). EHing will be needed to get all current members of the F3 Plano groupchat to attend, as well as FNG’s.
DATE: 7/2/2019 TEMP:75. WEATHER: partly cloudy. Very breezy and cool.
COUNT-OFF & NAME-O-RAMA: PAX:BOOMER, Mookie, and Walmart. QIC: Walmart.
AO: Liberty Park.
WELCOME/DISCLAIMER: Q is not a professional. PAX were there of their own volition, voluntarily doing each exercise. PAX should modify as necessary. Q also disclaimed that he would be cutting the exercise a few minutes short.
WARM-O-RAMA: •SSH x30 IC •IW x 10 IC •Moroccan Night Clubs x50 IC •Merkins x25 CC •Pickle Pounders x15 IC •Absolution x10 IC
Batan Death March around the track–3 burpees at the back of the line.
THE THANG: Church Picnic: PAX are supposed to do the following in pairs, but Q modified since there were 3 PAX at the workout. •Leap frog to cone (3 tennis courts long), wheelbarrow back, then 5 Absolutions each. •Repeato x3
MARY: •LBC’s x20 IC •J-Lo’s x15 IC (each leg) •WWI Sit Ups x15 CC •American Hammer x20 IC •Penguin Crunches x20 IC
CIRCLE OF TRUST: MOLESKIN: not much mumblechatter. PAX were too busy sucking wind.
ANNOUNCEMENTS: we’ll be rescheduling the abandoned Second F event planned for 7/6. Will pick a date following the 4th. BOOMER will be Qing an Independence Day workout at 7A.M.
The Thang
Workstation 1) 10 – 100 Yard Sprints with 10 Merkins after each run (totaled 1,000 yards of sprinting and 100 Merkins)
Workstation 2) Walking lunges – for a full lap around the track. Which Mookie commented that the Vines High School track is actually longer than .25 of a mile.
Mary:
Good mornings OYO
Circle of Trust, Count-o-Rama, Name-o-Rama:
I believe this was the first time we all met in the same spot…. a lot of progress there.
Prayer requests: General prayer for the overall safety and well being of everyone’s children.
