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The Second Choice OG Beatdown/ The Grinch

PAX:
Sally, Ice Box, and Alright Alright

QIC:
Rump Roast

Weather:
Nice cool 55*

AO:
Burleson Park

Welcome/Disclaimer Given:
Sort of

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)
20x Seal Claps (DC/IC)
20x Morrocan Nightclubs (DC/IC)
20x Light Bulbs (DC/IC)

Mosey to the parking garage
 
The Thang:
Remaking THE GRINCH, Austin Style
Run up 2 flights of the parking deck
5x Get-ups of the Prisoner variety 
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
Run back down – Burpee’s for your Bro’s  
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
Run back down – Burpee’s for your Bro’s
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
25x Copperhead Squats
Run back down – Burpee’s for your Bro’s  
 
Run up 2 flights of the parking deck
5x   Get-ups of the Prisoner variety
10x Russian Twists 
15x Imperial Storm Troopers
20x Nolan Ryans
25x Copperhead Squats
30x Hand Release Merkins
Run back down – Burpee’s for your Bro’s 
 
Mosey back to the softtop
 
Introduced Bear Squared, a Bear Crawl exercise an Willie Loman from TN brought to Austin – Into “you call it” Mary to wrap us up! – I called Rosalita’s and Alright Alright counted us out on Sloooooooow Fluuuuuutttteeeerrrrrrr Kicks. It was a pleasure leading this group of fine men.
 
Announcements:
None
 
Circle of Trust:
YHC prayed us out, thanking the good lord for giving us the gumption, and ability to get out of bed to come help each other get better. Time with families, safe travels, and a safe year end celebration. 

 

Moleskin:
So to be upfront, YHC did call out there would be “NO” running… Well, even Rump Roast likes to run some. Actually, it’s the opposite, I hate it and know that I absolutely need it. But, I neglected to recall that Alright Alright was injured. Oops! Even hobbled, walking, and doing bear crawls he was still faster and better than YHC! He also pointed out how nice it was outside this morning and that we were in the parking garage… I needed a hill to run so the garage was the best I could come up with. I got a big “F You” leaving the Austin style arm warm-up. I considered it a win at that point and everything else was “all gravy”!!! YHC never knew that Ice Box’s Kryptonite were bear crawls although it’s apparently well documented.  Also, Ice Box’s brother fartsacked him but, Ice Box gave him the brotherly love handing out a solid “he had to get up with the baby” pas to his bro-ski. Overall I would say it was a decent beatdown! Men, I know I’m always belly aching, joking around, being sarcastic, but I hope each and everyone of you men in F3 Dallas know it’s just me letting you know how much I appreceiate you guys. The opportunity to be a part of something that makes me and ALL of us better husbands, brothers, fathers, and so on… I’m proud to be apart of F3Nation! I miss you guys and look forward to being “home” for the next week or so.  

Thank you,
Rump Roast

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Let’s Go Right…No Wait, it’s Left…Which Pond Are We Going to Again?

DATE: 12/16/2019

TEMP: 39

WEATHER: Misty.

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Maverick, and Walmart.

QIC: Walmart.

AO: Oak Point Nature Preserve.

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA: OYO stretching for 1 minute.

THE THANG: 4 mile run through the Oak Point trails. PAX ran a typical Monday Runday route. Q was set on doing a loop around a pond, but couldn’t remember which trail to take at the first fork to get there. As it turns out, Q couldn’t lose, because either direction would have taken PAX to a pond. PAX kept the pace at a an 8:32 mile.

MARY: None.

CIRCLE OF TRUST: PAX shared struggles with family traveling for the upcoming holidays, and hard work conversations that would be happening soon. PAX prayed for these, and for the men who couldn’t be in the Gloom.

MOLESKIN: Lots of Mumblechatter at the start, but it dropped off around 2.5 miles as the Q started sucking wind. PAX talked about the races that DFW PAX had taken part in on Sunday. All agreed that we hoped to see Strangler, Boomer, and Silicon now that they had finished their races.

ANNOUNCEMENTS: F3 Texas is looking at having a Grow Ruck in the fall of 2020. Details are pending, but Q will circulate a sign-up sheet once the date and location are settled so that we can start EH-ing. It’s never too early to try to get FNGs on board.

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The Giving Season

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Island Time, Oatmeal, Sex Panther
QIC: PowPow

AO: Glencoe Park – Friday, December 6, 2019

F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:
SSH x 15

Q selects one of the PAX, and asks them to recite one of the five core principles. – If the PAX provides the correct answer, he “wins” 12 burpees which he must give away to his brothers. Because as we all know, it is better to give than to receive. If the PAX does not provide the correct answer, he cannot give the burpees away, he has to keep them.

IST x 15

Repeato quiz on one of the five core principles (different PAX) – 11 burpees to give away

Windmills x 10

Repeato quiz on core principles – 10 burpees to give away

THA THANG:
Indian run to bridge then partner up.

Partner carry to far side of bridge and back. Stopping for burpees (20 per team per stop) at four stations: (1) top of bridge, (2) far side, (3) top on the way back and (40 back at the start/finish. So each team performs 80 burpees total.

[Quiz – “There are two elements to F3’s mission. The first is WHAT we do, the second is WHY we do it. What is the first element of the mission, the WHAT we do in F3?]  9 burpees to give away / PAX hold plank

As a group – Sprint to top – Ski Abs OYO x 10 – Sprint to far side – Repeato Exercise – Sprint back to top – Repeato Exercise – Sprint back to start – Repeato Exercise

[Quiz – Recite one of the 5 core principles that hasn’t been done yet] – 8 burpees to give away / PAX hold plank

Partner up again – Run to far side and back. Stopping for merkins (30 per team per stop) at the four stations.

[Quiz – “What is the second element of F3’s mission? The WHY.]  7 burpees to give away / PAX hold plank

Mosey back to Glencoe Park

[Quiz – What is the last of the core principles that hasn’t been said yet?] – 6 burpees to give away / PAX hold plank

MARY: Ran out of time

CIRCLE OF TRUST/BOM:
YHC explained the inspiration for the workout was that it is “Giving Season” and the phrase “It is better to give than to receive”. Tried to emphasize how important it is to #giveitaway regarding F3 and all other aspects of life.

MOLESKIN:
Oatmeal and YHC consumed a number of drinks together the night before the workout at a function for a school charitable organization (our M’s are both board members). YHC was feeling pretty good in the minutes before the workout started (this was not to last), but this must be chalked up to the energizing effect of leading a workout. Was happy to see Oatmeal pull up since he certainly had a decent reason to fartsack.

At first it was looking to be a four man, Big 4 vs Big 4 workout, with Coach K and YHC repping OI’ Uncle Ernie (EY) and Oatmeal and Island Time showing up for everyone’s favorite four-letter firm (KPMG). However, Sex Panther showed up just in time to “ruin” this (barely) exciting prospect.

PAX giving incorrect quiz answers will not be named here, but YHC hopes each PAX learned something about the core principles and mission of F3. Being able to recite them is the start, but continually working to understand their meaning is critical.  When burpees were being given out by a PAX who provided the correct answer, right away they were divided among the other PAX and completing the burpees became a communal, team effort.  Very fitting for this workout.

A guy on a scooter going past on the bridge tried to talk us into a free workout at nearby 9 Round kickboxing gym. Kind of a “Rolling reverse-EH”, but he had no takers among our PAX and SP yelled back that he should instead join us.

This backblast has gone on too long, thanks for reading if you made it this far.

ANNOUNCEMENTS:

  1. Martin Family Jingle and Mingle on Saturday, December 14
  2. Dallas Marathon Relay on Sunday, December 15
  3. F3 Holiday Party on Sunday December 15 at 2pm– RSVP now and send your $25 per person to Sweet Baby by Venmo!
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Lunging, Lunging, and More Lunging

DATE: 12/3/2019

TEMP: 38

WEATHER: pretty good. Not too breezy.

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie, Maverick

QIC: Walmart

AO: Liberty Park

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA:

-SSH x25 IC

-Don Quixote x15 IC

-Cotton Picker x15 IC

-Bone the Fish

THE THANG: the Lunge Mile. PAX grabbed coupons and went to the track. PAX are to lunge across the curves of the track, and run down the straight stretches. 4 laps total, with 25 coupon squats after each lap.

MARY:

-LBC x15 IC

-American Hammer x25 IC

-Leg Lift x15 on Q’s count

CIRCLE OF TRUST: Q prayed out.

MOLESKIN: good Mumblechatter about Mammon. 

ANNOUNCEMENTS: F3 DFW holiday party on December 15 at Desperado’s. 1400-1700. Plano is invited. Look on Band for an event reminder, and for information on who to Venmo to pay for your food.

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Burning off the Turkey and Pie

DATE: 11/30/2019

TEMP: 71

WEATHER: Cloudy, windy, and rainy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Open House, and Walmart.

QIC: Walmart.

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x25 IC
-Merkin x15 IC
-Copperhead squat x15 IC
-Overhead claps x25 IC
-Moroccon nightclub x15 IC
-Lap around the park (about 1 mile)
 

THE THANG: Doracides. PAX grouped together.

-150 Kettle Bell Swings.
-250 Merkins.
-350 Coupon Curls.
-450 Squats.
 

MARY:

-Freddie Mercuries x25 IC.
-WWI Situps x15 IC.
-Boxcutters x10 IC.
-Flutterkicks x10 IC.
 
MOLESKIN: when PAX weren’t doing math for the Doracides, Walmart and Mookie were getting to know Open House. Despite the rain, Open House praised the superior weather of the Great State of Texas. PAX also discussed the holidays.
 

CIRCLE OF TRUST: Q prayed out and shared the 5 core principles of F3.

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The Traditional Route


DATE: 11/25/2019

TEMP: 48

WEATHER: Clear.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Mookie

QIC: Walmart

AO: Oak Point Nature Preserve

 

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA: OYO stretching for 2 minutes.

THE THANG: 4 mile run along the “Traditional Route” at Oak Point.

CIRCLE OF TRUST: Q prayed out. lifting up some of Mookie’s co-workers, and the PAX who couldn’t be at the workout.

ANNOUNCEMENTS:  No workout on Turkey Day. PAX are encouraged to join F3 Dallas on Friday for the Barkley Marathons workout. 0700 at White Rock Elementary.

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Uptown Funk

DATE: 11/23/2019

TEMP: 37

WEATHER: Partly cloudy. Felt great once we got moving.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Maverick, Mookie, Me Too, Eruzione, Walmart

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Given. 

 

WARM-O-RAMA:

-SSH x25 IC

-Merkin x10 IC

-Squat x15 IC

Native American Run around the park–about 1 mile.

 

THE THANG: the Uptown 50. Q placed a cone at an endzone and a cone at the 50 yard line. PAX had to do the following workouts between each cone, with 10 burpees each time PAX arrive at a cone (50 total).

-Burpee Broad Jump

-Crab Walk

-Partner Carry (P1)

-Partner Carry (P2)

-Alligator Crawl

-Wheelbarrow (P1)

-Wheelbarrow (P2)

-Nur (Run Backwards)

-AYG (Sprint)

-Bear Crawl

 

MARY:

-Freddie Mercury x10 IC

-Uptown Crunch right over left x10 IC

-Uptown Crunch left over right x10 IC

 

MOLESKIN: PAX talked about the recent 2nd F event. Good mumblechatter about Green Day, Weezer, Jack White, and Maverick’s being on the jumbotron at Seaworld.

ANNOUNCEMENTS: Q schedule will be a little different for the week of Thanksgiving. No workout on Thanksgiving day. Instead, we’ll be joining F3 Dallas for the Barkley Marathons workout on Black Friday.

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“Relentless”

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Draper, Icebox, Oatmeal, Pepper, Pow Pow, Rump Roast, Siesta, Special Sauce
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Hold-a-plank/groiners while 2 PAX do burpees

THA THANG:
Pearls-on-a-string
NW corner of Burleson, 1 block north, and 1 block west. Exercises included squats, merkins, ski abs, and flutters. Backwards run 1 of the blocks.

Jailbreak to the top of the parking deck – use the stairs

15 irkins, 15 derkins

Dora 1-2-2
P1 runs around the top level of the parking deck. P2 starts completing:
100 merkins
200 calf raises
200 gorilla squats

Parking deck gasser (suicide)
Starting line is the top of the parking garage – run down 2 ramps (to the next “level”) and back up the stairs. Repeato with each level going down. 10 Carolina Dry-Docks each time you reach the top.

Run down to the bottom of the deck. 15 burpees.

Grab-a-bench (a-what) and partner up
P1 does bear cakes (hold a plank and alternate touching hand to opposite foot). P2 does 10 box jumps before switching. Go to 100 total.

Mosey to fountain in front of Dallas Hall

Upper-Body Time
Moroccan Nightclubs and The Bird x 20 IC
Grab-a-bench, 4 sets of 10 dips and 10 derkins

Mosey back to fountain in front of garage
15 get-ups (no hands)

Mosey back to soft-top

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
11 PAX emerged from the gloom for a Saturday-morning beatdown. Beautiful weather at around 40 degrees, minimal wind – Ina would have loved it.

Warm-up included some good mumblechatter directed at the Q, which was quickly Corrected with penalty burpees. Can’t stop mumblechatter forever, though.

Wanted to get in some early cardio, so quickly left Sorority Row on a mosey. Somewhere around the first pearl Pepper revealed that the Burleson workout did about 175 merkins and 220 squats yesterday. The next routine, unfortunately, was a Dora with 100 merkins and 200 gorilla squats, which YHC swears he pre-planned. (Focus on those fundamentals, baby!)

When PAX were given the chance to run to the top of the parking deck via the stairs or the ramps, the first couple PAX chose the stairs. This led to some jeers from the backPAX, but in truth we were all appreciative of the choice.

Much discussion was to be had about what to name the alternating toe touches – bear cakes, cake crabs, and at least one other YHC can’t remember were among the suggestions – bear cakes seemed to stick. Those were kind of terrible, in YHC’s humble opinion.

Some of the memorable mumblechatter directed at the Q:
“You picked the hardest exercise to do the most of?”
“There is no plan.”
“Why did we have to run here to do this?”
“Out of all the exercises that you didn’t count, you chose to count these?”
“There’s a soft-top about 100 yards away.”
“Sally we aren’t friends anymore.”

Good stuff.

Several PAX went to Bubba’s and had some good coffeeteria – mumblechatter included the Big 4, Christmas cards, old methods of playing music (cassettes, Walkman, 8-tracks), and a recent cool business/tech conference.

ANNOUNCEMENTS:
1. Lots of stuff coming up in December. Martin Mingle and Jingle, Official Holiday Party, Marathon Relay

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Jacob’s Ladder Repeats

AO: Glencoe Park

Disclaimer: Given

PAX: Sally, Teasip, Aaarrrggghhh, Ant Man, Pepper, Sex Panther, Special Sauce

Q: Alright Alright

Warm-o-rama:

SSH x20

IST x15

Curls x6

Squats x8

Tha Thang:

Jacob’s Ladder – run length of football field between reps

Man Makers & Burpees

Curls & Monkey Humpers

Goblet Squats & Merkins

15 reps of Side Straddle Hops between each set of Jacob’s Ladder

4 Minutes of Mary

Flutter Kicks

Low Dolly

LBC

Penguin Crunch

Crab Cake

Burpees x2

Moleskin: Got to the end of this workout and decided that it hadn’t been hard enough.  Good cardio though as each PAX got at least 2.5 miles.  Men, the key on these workouts is to max out on the running.  It is hard to do, but to get the most out of it you should really be sprinting the whole time.  Next time we might double up the reps or just do man makers for every set.

 

 

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Where was everybody?

PAX: Plus One, Chairman Mao
QIC: Alright Alright
Tha Thang: Run 5 miles.
Chairman set his record for the year by finishing in 38 minutes. Plus One ran well too, and looked like a stove pipe afterwards. YHC had a great pace going through 4.82 miles and then Post-Chipotle-Stomach-Disorder set in.

Fun to have the original F3 Dallas gang back together again, and with this attendance it was reminiscent of those early days.

I’m sure some of you had good excuses for not posting today, but it is highly unlikely that ALL of you had a good excuse.

Don’t forget that we only have 3 more Mondays before the marathon relay. If you aren’t going to be able to run 6.5 miles then you better let your teammates know, so they can find someone.