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3, 2, 1… Lift Off

COUNT-OFF & NAME-O-RAMA:
PAX: Pee-can, Wal-Mart, Boomer, Rabbit, Bubba, Mookie, Eruzione, Ledger, Silicon, Mizzourah, Petrified (FNG formerly known as Chris), Smuckers (FNG formerly known as Evan), Dr. Dirt (FloMo), Rocket Man (FloMo), Griswold (FloMo), Ghia (FloMo), Rump Roast (F3 Dallas), Agnes (F3 Dallas), Pepper (F3 Dallas), Oatmeal (F3 Dallas)
QIC: Alright Alright

AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Thoroughly given.

WARM-O-RAMA:
Side Straddle Hops x25

Imperial Storm Troopers x15

Merkins x10

Squats x10

Mosey to Soccer Field #1

THA THANG:
The Ball Sack: 55 Burpees, 66 Lunges, 33 Imperial Storm Troopers, 44 Merkins, 22 Plank Jacks, 11 Squats.

Mosey to Tennis Courts

Partner Work: Partner 1 run across 4 courts and back, Partner 2 burpees, flapjack and repeato until the team has completed 100 burpees.

Mosey to Football Field

Jacob’s Ladder: Run across football field, 7:1 Jumping Spiders, 1:7 Monkey Humpers

Mosey around school to starting point.

MARY:
Flutter Kicks x25

Wilt Chamberlain Kicks 15

Dying Cockroaches x15

MOLESKIN:
10 Plano PAX (including a bunch of #kotters), 5 Dallas PAX, 4 Flower Mound PAX and 2 FNGs.  Not too shabby.

The PAX did get to see some #RocketFuel.  I think it got the best of him during the Tennis Court work.

Petrified asked to be named Mahogany, but as a #TripleRespect from California Petrified made more sense.

Smuckers is a Petroleum Engineer.

This was a great relaunch for Plano and will hopefully give you guys some momentum.  Look forward to working out with you again soon.

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Tabata Time!

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Sex Panther, Aaarrrggghhh, Special Sauce
QIC: Draper

AO: Caruth
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

15x IST IC

10x Windmill IC

THA THANG:
Each exercise was done for 30 seconds with 10 second rest in between.

Merkin circuit

Regular Merkins

Ranger Merkins

Left arm high Merkin

Right arm high Merkin

Hand release Merkin

 

Squat circuit

Regular

Single leg squat right

Single leg squat left

Gorilla squat

Hold squat position

Pulse squat

 

Triceps circuit

Dip

Dip and touch right leg

Dip and touch left leg

Dip while left leg stays up

Dip while right leg stays up

Triceps Bow (elbow down then up on palms)

 

Lunge circuit

Forward lunge

Reverse lunge

Walking lunge

Lunge kicks

Bonnie Blair

 

Plank circuit

Hold plank

Walking plank forward

Walking plank sideways

Spin circle right

Spin Circle Left

 

Burpee Circuit

Regular Burpee

One legged burpee -right

One legged burpee -left

Burpee with star jump

 

Ab circuit

LBC

Russian Hammer

Heels to heaven

WW1

Plank Jacks

Ski Abs

In and out abs

In and out plank jacks

Run 1 lap from tennis courts to parking lot and back

 

Push up circuit R2

Ranger Merkins

Hand release Merkins

 

Squat circuit R2

Hold squat position

Pulse squat

 

Triceps circuit R2

Dip and touch alternating feet

Triceps Bow (elbow down then up on palms)

 

Lunge circuit R2

Lunge kicks

Bonnie Blair

 

Plank circuit R2

Spin circle right

Spin Circle Left

 

Ab circuit R2

WW1

In and out plank jacks

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for showing up and indulging him in today’s beatdown experiment.  YHC asked that we continue to push ourselves to mix it up and experiment not just with F# but in all aspects of life.

MOLESKIN:
YHC was not sure how this workout would go, but was surprised at how hard it was.  The PAX seemed to agree.  The goal was to work all body parts and through each circuit progression push us to our limit. There was some mumble chatter the first time we had to touch the wet ground, but that quickly settled once we were all soaked.

ANNOUNCEMENTS:
Cole Park Friday

 

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F3 Dallas Preblast January 12, 2020

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


Upcoming Workout & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | 

5:30 AM – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Ultra

TUESDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Draper

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor | 

6:00 PM | Q Source | Chick-fil-A on Hillcrest (across of SMU)

THURSDAY:
5:30 AM – 6:15 AM | Running with Pain Stations | Katy Trail AO (La Madeline) | Q: AAARRRGGGHHH

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: Coach K

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Special Sauce

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor  | Q: F150

11:30 AM | Q Source | Check Twitter (@f3_dallas)

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | 

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

WEATHER POLICY: 
As Texas weather is never typical, know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

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EC Sunday – Rucking with Shorties

Pax:
Shifty McCoy 

QIC:
Rump Roast

Weather:
34 at launch and a beautiful day to be outside!

AO:
Flag Pole Hill

Welcome/Disclaimer:
Given

Intro/ Warm-o-Rama: 
SSH x20 (DC,IC)
IST x20 (DC, IC)
Cotton Pickers x10 (DC, IC)
Little Baby Arm Circles x15 FWD (DC, IC)
Little Baby Arm Circles x15 BKWD (DC, IC)
Suicide from Handicap to end of parking lot (Roughly half the parking lot)
Butt Kickers down and Lunge Walk back

Tha Thang:
Ruck on (Shifty found a stick to carry along the way, “just in case, Dad”.
We Rucked and Ruck Shuffled down the hill and took the route that I know from most Monday mornings when I have come out. With the warm-o-rama we went for close to an hour.  It was a solid Q!

Announcements:
None
 
Circle of Trust:
YHC prayed us out.
 
Moleskin:
So today’s EC was a last minute, half baked idea I came up with yesterday and I posted it at around 2200 so it was no surprise that only YHC and Shifty McCoy were in attendace and we were early. We warmed up at the launch untill after 0700 and then took off on our ruck. At every opportunitty to take the short route, Shifty chose the long way to get in a full loop. We moseyed/ruck shuffled for some of the way and talked about what Mom and sis were probably doing or NOT back at home. 

No personal bests were shattered but, I broke a sweat, it was great to get out there and spend some time with the Shorty. Bonus it was a beautiful morning even if it was a little chilly. I would like to do this again with a little more notice and better execution.  #F3Shorties #statpadsunday 
 
 
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Wreck-It Rice

DATE: 1/11/2019.

TEMP: 33.

WEATHER: Cold, windy, and raining/hailing.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Silicon.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA: 

-SSH x25 IC

-Windmills x20 IC

-Moroccan Night Clubs x20 IC

-Overhead Claps x20 IC

-Little Baby Arm Circles (Forward) x20 IC

 

THE THANG:

Mosey to the tennis courts.

Wreckers: PAX split. Team 1 does exercise while Team 2 crosses 2 tennis courts to Team 1 doing a moving exercise. Flip.
-Lt Dan // Overhead Press
-Burpee broad jump // Carolina Dry Docks
-Alligator Merkins // Freddie Mercury
-Bear Crawl // Monkey Humper
-Crawl bear // flutter kick

Mosey to cafeteria pavilion.

Deck of Death: each suit is a workout. PAX do reps corresponding to the number of the card. All face cards are 10. Aces are 1. Jokers are 5 burpees.

-Hearts = LBCs.
-Spades = Step Ups (both feet up = 1).
-Clubs = Dips.
-Diamonds = Derkins.

MARY: not enough time.

CIRCLE OF TRUST: Q prayed, then PAX went to Rusty Taco for Coffeeteria.

MOLESKIN: PAX lamented the rain, hail, and wind. Silicon shared about his experience at his new job. Both laughed out how their career paths ended up much differently than they thought they would when they were starting college. PAX bonded over love for band and DCI.

ANNOUNCEMENTS: F3 Plano Relaunch on January 25. 0700 at Rice Middle School. Let’s EH some FNGs.

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Tennis Court Fun at Caruth

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Agnes, Coach K, Ina, Sex Panther, Special Sauce, Sweet Baby, Ultra, Gladiator (Houston), Boobie (FNG – Houston)
QIC: Alright Alright

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Overhead Claps x41

Imperial Storm Troopers x20

Mosey to Tennis Courts

Lunge Paint the Lines

THA THANG:

Burpee Dan across both tennis courts

Bear Crawl Suicides with Burpees at the Doubles line

MARY:
Partner 1 Crawl Bear across 1 tennis court, Partner 2 Flutter Kicks flapjack and repeato for 6 minutes.

CIRCLE OF TRUST/BOM:

YHC prayed us out

MOLESKIN:
Lots of complaints throughout, so it must have been tough enough. 

Some clamored for Stairway when we began the Bear Crawl suicides.  Unfortunately, we didn’t have a speaker and YHC wasn’t going to let the PAX quit after only 8 minutes and 2 seconds.

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Army Sgt. Zachary D. Tellier WOD || Bringing Back Sunday’s With Sally

Pax:
Sally and Sweetbaby

QIC:
Rump Roast

Weather:
41 at launch and a beautiful day to be outside!

AO:
Burleson Park/Garage

Welcome/Disclaimer:
Given

Intro/ Warm-o-Rama: 
SSH x20 (DC,IC)
Cotton Pickers x10 (DC, IC)
IST x20 (DC, IC)
Ranger Merkins x15 (OYO, SC)
World War II’s x15 (OYO, SC)

Mosey to the parking Garage

Tha Thang:
Army Sgt. Zachary Tellier WOD
31, of Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29, 2007 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Read more about Tellier here.

Starting at the gound level in the garage
10x Burpees
 
Run to the next level
10x Burpees  
25x Merkins
 
Run to bottom, repeat-O; floor 1 & 2
Then add 3rd level
10x Burpees  
25x Merkins
50x Lunges
 
Run to the bottom, repeat-O; floor 1, 2, & 3
then 4th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
 
Run to bottom, repeat-O; floor 1, 2, 3, & 4
5th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
150x Squats
 
Run to bottom then mosey back to launch point.
 
Announcements:
None
 
Circle of Trust:
YHC prayed us out.
 
Moleskin:
This is a workout that Sally, Coach K, and YHC had completed on a Sunday many moons ago. I remember, we wondered what we had done to make Coach K so mad at us to inflict such a beating. Well, I’ve often remembered (or had flashbacks?!?!?) this beatdown and wanted to do it again. I texted Coach last night and with little detail, he knew exactly what I was talking about and pointed me to this little gem. I tweaked it a bit for the garage and we probably could have talked a little less and gotten farther but truthfully, our shoulders were shot from the weeks HEAVY shoulder days leading up to this. When I saw the story it inspired me last night, and made glad to have a group of brothers while maybe not combat soldiers… We’re in the trenchs together in day-to-day life combat here in the big city. I’m thankful to have a group of men that make me better in every way as we fight to be leaders in a world of followers. #taketheredpill #fitness #statpadsunday #sundayfunday 
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The Harbor The Murph Benchmark 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH IC x20

THA THANG:
Mosey to the playground and start the timer

The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

MARY:
None

CIRCLE OF TRUST/BOM:
As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.

MOLESKIN:
A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.

ANNOUNCEMENTS:
1. Emergency contact form on Band.
2. Q Source meeting at lunch time.

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If I Can’t Run Neither Can You

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Ina, Oatmeal, Pepper, Plus One, Rump Roast, Sex Panther, Teasip
QIC: Alright Alright

AO: Glencoe Fo Sho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Overhead Claps x77 (Do it for Luka)

Curls x11

Cusack to Tennis Courts

Burpees x22

Imperial Storm Troopers x55

THA THANG:
Bearway to Heaven

Jacob’s Ladder with Man Makers and Monkey Humpers with Crab Walks in between

Merkins x44

Lunges x33

Squats x66

6 Minutes of Mary – heavy flutter kicks

CIRCLE OF TRUST/BOM:
YHC prayed us out.

#Tclaps to Pepper for bringing the speaker and to Ina for posting on a Tuesday to close out the year with his F3 brothers.

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Mutt Ruck Monday w/ Rump & Co.

Pax:
Coach K

QIC:
Rump Roast

Weather:
Around 50

AO:
Flag Pole Hill Park

Welcome/Disclaimer:
Given

Warm -O- Rama:
20x IST (DC/IC)
20x SSH (DC/IC)
20x Lil Baby Arm Circles FWD (DC/IC)
20x Lil Baby Arm Circles BKWRD (DC/IC)
20x Overhead Claps (DC/IC) – It was about here when Drapper decided to cut out
20x Seal Claps (DC/IC)
20x Morrocan Nightclubs (DC/IC) – It was about here Sex Panter decided he was running TOO!

Pick up Ruck
Ruck Curl x20 (OYO, SC)
Ruck Man Makers x20 (OYO, SC)
Ruck Shoulder Shrugs x20 (OYO, SC)
Ruck Bear Hug Squats x20 (OYO, SC)
 
Rucks On, Ruck to the bottom of the hill
 
Prisoner Get-Ups x10 (OYO, SC)
Ruck-On Burpee’s x10 (OYO, SC)
Ruck-On Mountain Climbers x20 (OYO, DC)
 
Tha-Thang:
Rucks off – Run – Exercise WITH Ruck:
Run Bridge and back x5 Big Boi Situp’s w/ruck on chest (OYO, SC)
Run Bridge and back x10 Deep Squats w/ruck overhead (OYO, SC)
Run Bridge and back x15 Lunges w/ruck (OYO, DC)
Run Bridge and back x20 Burpee press w/ruck (OYO, SC)
 
Ruck back on, ruck shuffle back to the top of the hill.
 
Announcements:
None
 
Circle of Trust:
YHC prayed us out.
 
Moleskin:
I wanted to bring something to MRM that in my experience hadn’t been done.  More of a beat down than a ruck really, but using the rucks to solidify the kick-assery of this beatdown. Honestly, it was Icebox’s “elf on a shelf” that gave me the idea of doing more with the ruck on. Anyway, YHC stayed up hella late jacked up on Starbucks putting together a “war” playlist (again, a nod to my man DJ Icebox) to get us in the zone. I get there on time first to realize my speaker has 10%, Coach K is the only other one wearing a ruck… 
 
By the time we lost Drapper and SP, and FOR SURE when we got to those man makers we knew this wasn’t a joke. Rucking down the hill The speaker played out before the 1st song came to an end. Coach K and I got to catch up some and talk about not talking.  Keeping it 100, Coach K, donned his ruck entire Tha-Thing. By the end, the man makers from the top of the hill had me feeling my age and I had to Omaha to Burpee’s on the last round. We made it to the top of the hill to SP waiting for us, we were jut a minute early and by the time we took off our rucks it was 0615. Need to tweak it some, but I would say it was a pretty solid workout! 
 
#acceleration #taketheredpill #sharedpainbuildstrust