Category: Uncategorized

DATE:  10-21-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY: 

none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Wet morning after tornado touched down.  We had to Omaha since area near White Rock creek was flooded.  I didn’t get splits because I lost my watch at the State Fair the prior weekend.

COUNT-OFF & NAME-O-RAMA:
PAX: Thunderlips, Siesta, Pepper, Chairman Mao, Draper, Sex Panther, Sweet Baby, Sally, Rump Roast, Oatmeal
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

The PAX showed up for the Fitness Test, but were sorely disappointed to find the field closed.  In order to keep the benchmark pure YHC exercised Q rights to Omaha.  Since this was also the day of the inaugural F3 Dallas F3 Dads workouts YHC decided that we should have a Disney themed workout… 101 Dalmatians just made sense.

WARM-O-RAMA:

SSH x101

Mosey to bottom level of parking garage

THA THANG:
21 burpees, run to the top of the garage, 20 burpees, run to the bottom of the garage, 20 burpees, run to the top of the garage 20 burpees, run to the bottom of the garage, 20 burpees.  101 burpees total.

Grab a bench… A bench.

11 irkins, 10 derkins, 10 irkins, 10 derkins, repeato until 51 irkins and 50 derkins have been completed. That adds up to 101.

Mosey to Quad

Jacob’s Ladder running to fountain and back. Flutter kicks on both sides adding up to 11. Skip the last 9 flutter kicks on the final round of 10.  Keeps us at 101 flutter kicks.

Mosey to Soft Top

Pull Ups and Burpees

Ab stuff

CIRCLE OF TRUST/BOM:
This was a huge day in the history of F3 Dallas as we followed up this workout with the inaugural F3 Dads workout.  Then we had Thunderlips, Sally, Sex Panther, Abercrombie, Icebox and YHC post for a Third F event to help folks recover from the tornado.  You men made this happen.  Thank you.

ANNOUNCEMENTS:
1. F3 Christmas Party on afternoon of 12/15
2. Martin Family Jingle and Mingle on afternoon of 12/14

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sex Panther
QIC: Teasip

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, ISTx12

THA THANG:
Run a lap, then run 100 m, Bear Crawl 100m, Burpee Broad Jump 100 m, Lunge 100m.

Jacob’s Ladder (Squats and Merkins) with running 100 m in between exercises

Dirty McDeuce – Step Ups, Irkins, Box Jumps, Derkins with running across the field after the first set, then 100 m the next two sets

MARY:
Penguin Crunch x21, Freddie Mercury x16, Rosalita x16, Superman x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC wasn’t sure how big the crowd would be with the foreboding forecast, but Sex Panther and Oatmeal braved the elements to get better today. YHC Omaha’d from doing stuff on the grass since the crowd was small. I did oblige Oatmeal’s request for some Supermans so our fronts and backs would be equally wet. 

ANNOUNCEMENTS:
1. CSAUP one week from today. Order your shirts and RSVP!
2. Q Source today at 11:30 at Burning Rice

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Ina, Teasip, Sweet Baby, Rump Roast, Island Time, Draper, Siesta, Plus One, Sex Panther
QIC: Alright Alright

AO: Sorority Row
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Lots of Moseying

THA THANG:
Coach K’s Amazing Race as a Group

Mosey to Bush Library, 20 Box Jumps

Mosey to The Nest and The Bridge, Run a Lap over The Bridge and back

Mosey to La Madeleine, Wheel of Merkins on stairs, all done as Double Count to give PAX a break from running, 10 Irkins, 10 Right Arm Up, 5 Derkins (much appreciated by all), 10 Left Arm up

Mosey to the Track, Bear Crawl 100 meters

Mosey/Bataan Death March to the Quad, Jacob’s Ladder on the stairs, Gorilla Squats 6:1 and Carolina Dry Docks 1:6

Mosey back to Burleson Park, Pull Ups 4 rounds of 5 for each PAX

MARY:
Peter Parkers

Dancing Chilcutts

Flutter Kicks

LBCs x10

Rosalita x15

Penguin Crunch AMRAP

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Praying that we would be comfortable being vulnerable with each other and leaning on each other in times of need.

MOLESKIN:

Lots of running for the PAX today. Estimates are between 4.5 and 5.3 miles depending on how far people had to go to pick up the 6.

The Over/Under for Rump points was set at 4.  YHC told Teasip that YHC believed it would be closer to 4 per mile, so closer to 18.  It was WAY OVER 4.  Not sure if it got to 18.

Teasip noted that the only person that he didn’t hear complaining at all during the workout was Sally. 

Sweet Baby showed off some speed during the Bataan Death March.  Unfortunately, he miscalculated the distance.  Regardless, he has come a long way and is a force to be reckoned with.  #tclaps brother.

Rump Roast might have hated this workout, but he crushed it.  He’s quite the runner at this point.

Sex Panther and Island Time were in the same boat.  The progress of this crew over the past 6 months is incredibly impressive.

#Tclaps to Plus One for constantly checkin on the 6 and making sure no one got lost today.  Important task today as the group got spread out at points.

Hopefully, Ina appreciated how much these miles would help him for his Spartan next week.

Draper, Sally and YHC all commented on our arms and chests being dead, and in some cases “nipples numb,” after all the merkins yesterday and today.

This #beatdown seemed to be right in Siesta’s wheelhouse.  YHC doesn’t think he broke a sweat.

#Tclaps to Coach K for designing this mini-CSAUP.  Always a lot of fun.  Particularly enjoyable with the whole group.  Lots of Second F as we covered 5 miles.

ANNOUNCEMENTS:
1. Panzerschwein – meet at Burleson Park at 2330 (11:30 PM) on 11/1 for 8 hours of rucking fun; if you’d like to participate in a 3 hour version, let YHC know
2. Second F going on right now at The Rustic

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

PAX: Aaarrrggghhh, Abercrombie, Ina, Oatmeal, Olive Oyl, Sally, Sweet Baby

QIC: Alright Alright

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Results:

Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)

Q1 & Q2 & Q3: 444

Ina – 359 reps (.5 rounds of 17) 

Q1 & Q2: 410   Q3: 376

Aaarrrggghhh – 359 reps

Q3: 359

Sally – 393 reps (1.5 rounds of 17)

Q2 & Q3: 342

Olive Oil – 410 reps (2 rounds of 17)

Oatmeal – 359 reps 

Q3: DNF

Abercrombie – 306 reps (2 rounds of 18)

Sweet Baby – 288 reps (1.5 rounds of 18

 

 

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

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

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

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: Special Sauce

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

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

THURSDAY:
5:30 AM – 6:15 AM | The Mustang Fitness Test | Katy Trail AO (La Madeline) | Q: Alright Alright

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (Park on Southside) | Q: TBD

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

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: TBD

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 (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

 

AO: Caruth Park/Coffee Park and Places in Between

PAX: Rump Roast, Sweet Baby, Candy Cane, Spread, Ina, Sex Panther, Sally, Teasip, Island Time, Abercrombie, Aaarrrggghhh

Warm-o-rama:

• Run through park to Turtle Creek
• Side Straddle Hop x20
• Imperial Storm Troopers x15

Tha Thang:

• Bataan Death March Race to Coffee Park – 3 teams of 4, guy at the back does 5 burpees then runs to the front
• Dirty McDeuce – Pull Ups, Monkey Humpers, Dips – after each round PAX choose between fast Native American Run and Burpees while other PAX run – complete 4 rounds
• Bataan Death March Race to Caruth Park – same teams and rules as before
• Bear Crawl across both tennis courts
• Bear Crawl to bridge
• Mosey to soft top
• Protractor led by Spread

Circle of Trust:

• YHC prayed us out

Announcements:

• Panzerschwein is November 1st at 2359 PM.  8 hours of rucking fun and workouts.

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

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

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

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

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

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

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

THURSDAY:
5:30 AM – 6:15 AM | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Oatmeal

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday (Park on Southside) | Q: TBD

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

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

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: Sweet Baby

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 (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

 

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Stingray
QIC: Alright Alright

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

THA THANG:
PAX take turns running in a rotating fashion while the other PAX complete the exercises in AMRAP fashion while they wait for the runner to complete his lap.  The first set was done with a 300 yard lap.  Then we repeated with the runner doing a 200 yard lap.  Finally, we sprinted 100 yards as a group between each set.

Hand release merkins

Imperial storm troopers

T-merkins

T-bombs

Hand release merkins

E2K (Elbow to Knee)

Burpees

Ranger merkins

Irkins

Carolina dry docks

Knee ups

Squats

We didn’t quite complete the third rotation because of all the 100 yard sprints but we got through the Irkins.

CIRCLE OF TRUST/BOM:
YHC explained to the men that Hit The Bricks is an event that takes place at Wake Forest every year in honor of Brian Piccolo (look him up young guys) to raise money to find a cure for cancer.

YHC wanted that to be the message of today’s workout because as a region we need to start looking for ways to impact the community through charity events.  Start thinking about this and when you have an idea, run with it.

ANNOUNCEMENTS:
1. PANZERSCHWEIN 11/1/19-11/2/19