Category: Uncategorized

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Draper, Pow Pow, Aaarrrggghhh, Coach K
QIC: Alright Alright

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

Imperial Storm Troopers with a bounce at the bottom x10 (later renamed the jitterbug)

THA THANG:
Run to the Trail.

Sprint 1/4 mile

10 Burpees with Jumping Spider at the bottom of each burpee

Sprint 1/4 mile

10 Bonnie Blairs

Sprint 1/4 mile

10 Imperial Storm Troopers with bounce (Jitterbug)

Sprint 1/4 mile

10 Merkins with launch (Jumping Spiders)

Sprint 1/4 mile

10 Plank Jacks with launch (haven’t determined a name yet but discussed falling spiderman)

10 Squat Jumps

Repeato with 1/4 mile sprints all the way back

Native American Run from Trail to La Madeleine

MARY:
Slow Flutter Kicks x10

Rosalita x15

WWI Sit Ups x10

CIRCLE OF TRUST/BOM:
YHC encouraged the men to do one extra thing every day to improve in every area of their life.  What can you do to get better?

MOLESKIN:
It is no secret.  Pow Pow has gotten much faster during his 5 months of F3.

Katy Trail Thursday is still the hardest workout of the week if you push yourself to your limits.

We have talked a lot about having workouts that make us mentally tougher, We did that during this workout by not stopping at all for the PAX to catch their breath.  As soon as exercises were completed we hit the road.  Despite the fact that we ALL needed a 10 count.

ANNOUNCEMENTS:

1. PANZERSCHWEIN – November 1st at 2359 – November 2nd at 0800

COUNT-OFF & NAME-O-RAMA

PAX: Buhlakay, Sweet Baby, Oo-De-Lally, Sex Panther, Ultra, Unicorn (FNG), Mulligan (FNG), Catfish (FNG), Alright Alright, Stingray, Dr. Seuss, Hotty Toddy, Isaiah, Mr. Belding

QIC: F150

 

AO: The Harbor 

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x20; IST IC x20; Daisy Pickers IC x20; Windmills IC x20

 

THA THANG:
Mosey to parking lot

Obama – Bear Crawl, after every 4^th step 4 merkins – to the 50 yard line and back.

Lunge Walk, Frog Jump, Duck Walk is your transportation

At every 10 year marker you do 1 rep (increasing each 10 yards – 1 on 10 yard, 2 on 20 and so forth) exercise, jog back to the start and do

4x4s till all in (arms raised above head, burpee into plank, 4 merkins, 4 mountain climber, back up)

RD. 1
Parker Peter
Ballerina Squat

Catch me if you can (P1 10 diamond merkins, P2 run backwards)

RD 2.
Gorilla Humpers
Dive Bombers

 

MARY:
Flutter kicks IC x12

Pickle Pounders x7

Nevercross Dolly IC x7

 

CIRCLE OF TRUST/BOM:

Wrapped up and talked about identity and where do we find our identity.

Date: 9/19/2019
Temp: 77 – felt like 70!
Weather: Amazing, noce and cool with a slight breeze

Count-off & Name-O-Rama:
PAX:  Sweet Baby, Sex Panther, Ultra, Ambercrombie, and one Willy Loman Oracle from Houston 
QIC: Rump Roast

AO: Burleson Park 

Disclaimer: Given

Intro/ Warm-o-Rama  
SSH’s x20 IC
IST’s x20 IC
Cotton Pickers  x10 IC
Ranger Merkins x10 IC

 Mosey to Track:

Meet up with “the runners” and joined them on a warm-up lap around the track. 

Tha Thang:  

I had a little plan in place to casually “bump” into #TheRunners this morning after warm-o-rama. Teasip met us at the track for a mini-convergence with the F3 Deck of Death. We would draw a card, do the exercise and then, The Runners would follow that with a running section. Second Choice Thursday being all about alternative choices… We had the option to run with Teasip and the gang or stay and draw another card and do that exercise until the last runner was in.

– Uptown crunch x12, followed by a backwards run || We drew high plank for 90secs. which was about perfect for one lap (Noted that Sweet Baby abandoned 2ndCT to run this round)
– Lunge walk 100m, followed by running two laps (which Aaarrrggghhh smartly realized is half a mile) || We drew Burpee’s to which I informed the guys we should be able to complete roughly 50 vs. 1/2mi. and I believe I got to 48 I noticed Sweet Baby stayed this round!
– 6 Bonnie Blairs, followed by a lap of running 100 m, shuffling 100m, backpedaling 100m and shuffling the last 100 m || Believe it was side squats next. Not knowing exactly what it was we did side lunges. it sounded easy till about halfway through when they got really hard.
– High knees for 100 m and 9 Ranger Merkins,  then we moseyed back to Burleson for some Mary…

Mary:

Fluter Kickes x15 IC
Penguin Crunches x15 IC

Circle of Trust/BOM: YHC prayed us out

Moleskin: Waterboy a friend from Houston F3 linked me up with Oracle since he was visiting and he could not have been any closer. After talking him into showing up to the “non-running” AO he kinda got screwed on that deal. I was here scratchin’ my head around 920pm and had always wanted to plan something with the other AO on Thursdays. With a few back and forths via Band, we had it all figured out and would “bump” into each other at the track around 0540 the next morning. After our warm-up, we moseyed to the track and it was perfect… It wasn’t until we were actually on the track that some of the Pax we’re like “Hey… Is that??? Teasip… Arrrrrrgggghhhh… Sally… What the heck?” and a little unexpectedly we joined them in a lap around the track. Then Teasip and I let everyone on the deal. I like how Sweet Baby ran one extra lap around the track and then decided to stay with us! Also, Sex Panther, pulling the burpee card and trying to run at the last second! I’m pretty sure Ultra hated EVERYTHING after warm-o-rama, which lets me know I did a decent job. Mumble chatter was plentiful but largely spread out across the track and the 2 different groups but I remeber giving Sally a hard time more than once. I think overall it was a good beatdown with enough running or not! Thanks to the Pax for keeping time for the group, we finished right on time. #RumpandCo. #2ndCT #choices

Announcements:
1. Q Source tomorrow at 11:30. Preston Center2.
#2ndF golf event October 5. Talk to Sex Panther if you plan on attending
3. CSAUP Nov 1  

 

COUNT-OFF & NAME-O-RAMA:
PAX: Sweet Baby
QIC: Oo-De-Lally

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: given

WARM-O-RAMA:
OYO stretches

THA THANG:
~3 mile ruck

CIRCLE OF TRUST/BOM:
Joined up with the DT fellas

ANNOUNCEMENTS:
1. Panzerschwein 11/1 at 2359

COUNT-OFF & NAME-O-RAMA:
PAX: Island Time, Rump Roast, Sex Panther, Oo-De-Lally, PowPow, Chairman Mao
QIC: Sally and Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Lunges
SSH
IST
Watermelon Picker

THA THANG:
6 coupons were sitting on the curb. 6 PAX picked one up and we all mosey’d to the parking deck.

Sally – Fire Drill
Freddy Mercuries x 50
Bucket Brigade with 5 coupons up the stairs. Left one halfway up
Imperial Storm Troopers x 50
Bucket Brigade with 4 coupons down the stairs
Ranger Merkins x 20
Bucket Brigade with 3 coupons up the stairs
Elf on a Shelf x 50
Bucket Brigade with 3 coupons down the stairs, grabbed the rogue coupon on the way

Teasip – Burpee Ladder
Run up one ramp of the parking deck. Do one burpee. Run back down.
Turn and run up two ramps. Do two burpees. Run back down.
Continue until you reach the top, believe this was 8 ramps and 8 burpees.

Mosey back to the soft-top, with coupons in tow.

Teasip – 5 x 3
Perform 5 reps of: dips, swerkins, and pull-ups. Repeato until time is called.

MARY:
Done in the workout, also done while picking up the 6.

CIRCLE OF TRUST/BOM:
Done. Prayed for a “refreshing” weekend and for everyone travelling.

MOLESKIN:
Solid beatdown today, as evidenced by the fact that Rump was a-cussin’. The burpee ladder was hard.
A little light on attendance with so many guys (and families) travelling, but pretty good. The PAX #accelerated.

ANNOUNCEMENTS:
1. #Panzerschwein 7 weeks out. We are working on a logo for shirts (and patches?), and will also be blasting on social media.
2. #StatPadSunday tomorrow at Germany Park at 0630 with Stingray and Rump Roast.

Have a great weekend all!

9/11/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Stingray, Belding, Buhlakay, Marigold (FNG)
QIC: Alright Alright

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Mosey with coupons to lower parking lot

SSH x20

IST x15

Merkins x10

Monkey Humpers x5

THA THANG:
Partner Up. Partner 1 does exercise. Partner 2 runs lap. Flapjack and repeato until all exercises have been completed by the team.

Bench Press x100

Irkin x100

Curl x100

Elf on a Shelf x100 (#crowdpleaser)

Press x100

Squat x100

Jacob’s Ladder

7:1 Monkey Humpers, 1:7 Bonnie Blairs

Cusack back to parking lot

3 Minutes of Mary 

Rosalita

LBCs

MOLESKIN:
We gave FNG Brian the name Marigold because he went to Baylor and that is one of Baylor’s mascots.

COUNT-OFF & NAME-O-RAMA:
PAX and QIC: Rump Roast and Sally

AO: Caruth Park
Weather: A little humid but a glorious day with lots of neighborhood UP walkers
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
– SSH’s x20 IC
– IST’s x20 IC
– Cotton Pickers  x12 IC

Mosey to the Tennis Courts

THA THANG:
According to Rump:

Dirty hook-Ups x10 IC

Run DMC’s
x20 Diamond Grip Merkins (then a lap around inside of courts)
x20 Merkins (then a lap around inside of courts)
x20 Carolina Dry Docks (then a lap around inside of courts)
All to the sounds of “My Addidas” and “Kings of Rock”

Suicide (long to short)

Bear-way to Heaven 

---

According to Sally:

Quick Mary pit-stop:
Low Dolly’s x 20..
Straight into 6-inch hold (~15 seconds)..
Straight into flutters IC x 10 (double-count)

Burpee Suicide

Burpee Dan Run the Gamut style:
Line up on the baseline.
Burpee Dan down to the other end, one lunge before doing a burpee
Burpee Dan back to the other end, two lunges before doing a burpee
Burpee Dan back down, three lunges before doing a burpee
Burpee Dan back to the start, four lunges before doing a burpee

Feelin’ Crabby:
Crab cakes IC x 30
Crab walk down to the other end of the court

Mosey back to the parking lot

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
According to Rump:
Well, Sally and I co-Q’d a work out and we were the only ones there! Haha I immedietly tried to convince him we should just call it a day and head to Bubba’s! He wasn’t having ANY of that…. So I got us rolling with our normal warm-O-rama and a mosey to the tennis courts. I’ve determined that my speaker isn’t loud enough once Sally’s speaker drowned out the chirping birds and Grandpa’s whistling! For a seventh work out in seven days I agree it was just right. Mumble chatter was good stuff. 

***

According to Sally:
Both Rump and Sally brought a speaker to play rap, and while this was indeed useful/motivational, the large amount of UP walkers/runners made us conscious of our volume level and curse words at 0730 on such a lovely Sunday morning.

We had both planned Bearway to Heaven, so Sally’s Q was modified to the Burpee Dan Gamut. Which was not fun. But at least we started with the one lunge and ended with 4, and not the other way around.

The mumblechatter was pretty solid – when one of us wasn’t counting we recounted stories about a multitude of topics.

Overall a solid start to the morning, set a great tone for the week.

ANNOUNCEMENTS:
1. Ramping up a ton of workouts and other meetings this week – QSource, Happy Hour on Friday, EC’s for both the Marathon and CSAUP/Ruck.

COUNT-OFF & NAME-O-RAMA:
PAX: Sally Oatmeal Special Sauce Teasip Coach K Abercrombie Zamp Oo-De-Lally Sweet Baby AlrightAlright PowPow
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Hillbillies x 10
ISTs x 10
Daisy Pickers x 10

Chumbawumbaburpee
Burpee every “get knocked down”, SSH for the duration of the song

THA THANG:
Mosey to the Tennis Court

1/2 Iron Hulk
Odd numbers only to 9, 1:4 ratio Merkins to OH Press

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Pax to the doubles line
Bear crawl across and back. 5 burpees at start, middle and far ends, 25 total.
Midline Suicide
Reverse lunge across and back. 10 monkey humpers at start, middle and far ends. 50 total.
Midline Suicide
crawl bear across and back. 10 merkins at start, middle and far ends, 50 total.
Midline Suicide

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Mosey to the bleachers.

Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers. 2 sets.

Mosey back to the start

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax at Germany park tomorrow or Lake Highlands AO. Wednesday evening Q source at chikfila.

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: TBD

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

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

WEDNESDAY:
5:45 AM – 6:30 AM | Iron PAX Challenge | Caruth Park AO (Parking lot) | Q: Special Sauce

5:30 AM – 6:15 AM | Iron PAX Challenge | The Harbor | Q: Stingray

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: Stingray

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