Fitness | Fellowship | Faith
COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Sweet Baby
AO: Flag Pole Hill Park
THA THANG:
YHC and Sex Panther rucked 2.5 miles.
CIRCLE OF TRUST/BOM
Alright Alright prayed the larger group out.
MOLESKIN:
Topics of discussion included Sex Panther’s upcoming Alaska hunting and fishing trip and the perils of keeping bear spray inside your pack.
PAX: Pow Pow, Icebox, Tuber, Sally, Coach K, Oatmeal
Q: Alright Alright
It was a hot one, but some of the fastest times of the summer were turned in. Everyone seems to be improving a lot. It will be interesting to see how things go when the cooler weather rolls into town.
Date: 8/7/2019
Temp: 78 – felt more like 88
Weather: Humid but still, a repreave for Texas in August
Count-off & Name-O-Rama:
PAX: Special Sauce, Sex Panther, Coach K, “Willy Loman” Paper Cut, F150, Ina, Stingray, Sweet Baby, Alright Alright, Ice Box, Sally (that Girl), Dr Suess (War Baby), Draper, Powpow,
QIC: Rump Roast
AO: Caruth Park
Discaimer: Given
Intro/ Warm-o-Rama
I’m still going with the Coach K “Dynamic Warm-up” from Glenco since we covered aprox 3/4mile during the warm-up portion. I like this @Coach K
– SSH’s x20 IC
– Rump Roast Challenge PAX choice 50burpee’s or run the park .5mi
– IST’s x20 IC
– Mosey to Brin Mawr
– Cotton Pickers x10 IC
The Thang:
Mosey Down Brin Mawr far enough out of traffic:
Ascending Curb Crawl (1 Derkin then bearcrawl across the street and 2 then back to 13 = 91 Derkins ttl)
Mosey to Amherst
– 20x LBC’s OYO, slow and get your shoulders up
Mosey Snider Plaza by the Shell Station
– 20x Lunges DC OYO – (I 86’s these for time)
B.O.M.B.S
Partner up – P1 runs while P2 exercises
B – 50x Burpees
O – 100x Over head claps
M – 150x Merkins
B – 200x Big Boy Sit ups
S 250x Squats
0620 start the mosey back to Caruth, plank or pick up the six (me) until “all-in”
Finished with 3min of Mary – Sally called the box cutter (x8) and Paper Cut went with 10 WWII/Big Boi sit ups OYO to finish us just before we hit 0630
Circle of Trust (CoT):
Rump prayed us out
Playlist:
No tunes today
Moleskin:
I had “Q block” yesterday… If that’s a thing? But was a little anxious this morning and got to the park about 25mins early. A few minutes in I see Draper jogging by. He came over and spilled the beans that he’d been falling behing on his “Queen” last week so he was putting in some EC on his own this morning. Then before you know it I see another guy I don’t recognize walkig up to my window. A new guy with a funny acent (I’m SURE he was thinking the same!) I found to be a Willy Loman from Seattle that had come with his parents just to visit Dallas and picked his location based on being able to hit a workout with us. T-claps to Paper cut for traveling with his folks and getting out to visit some fellow brothers in the gloom.
So, the “Rump Roast Challenge” isn’t so fun when NOONE stays and does burpee’s with you! I think the burpee’s are harder and I may have to find a new way to #accelerate some of you. I think I have an idea or two…
After only doing the SSH’s I heard some grumbling as the PAX ran off about not doing IST’s and tht they’re “supposed” to be second. I like keeping them on their toes! Lol. I’ll also mention that after doing 50 burpees and going almost immedietley into IST’s… At #7 I didn’t believe I was going to make it to 10. I still don’t know how I made it to 20. Then to mosey right after… I’m still trying to catch my breath!
@Sally gave me a hard time before the work out sarcastically asking if “we’re going to run 4-5mi today?” Then something about doing “400, 500, 600, 700, 05 one thousand Merkins in a row?” I told him about 3miles and i don’t think he believed me… After he said we were just over 3mi. You guys may make ole Rump somewhat of a runner before this is all said and done! I felt like it was a good beatdown this morning and got lots of good feedback after at the 2nd weekly weigh in.
Announcements:
– Q Source TODAY @ 1800, Chick-Fil-A on Hillcrest
– Q Source Friday @ 1130, Preston Center-ish
– 2nd F this Friday Aug, 09 at 1700 at Inwood Tavern and then 1900 at @Ultra’s back patio, @Powpow confirmed M’s are invited!
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Upcoming this week:
Q Source Groups
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.
Workouts & AOs:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Sex Panther
5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Pepper
TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip
WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Rump Roast
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Draper
5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Stingray
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Sally
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Oatmeal
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
PAX: Oatmeal, Rump Roast, Ultra, Sally, Coach K, Chairman Mao, Sex Panther, Pop Up (F3 St. Louis), FOG (FNG fka Jim Recer)
QIC: Alright Alright
10 men gathered in a cool (by August standards), damp gloom for what they thought would be the annual Tour de France workout. However, based on a number of key absences and the late arrival of a couple PAX it was decided that the Tour should be postponed once again. Instead, YHC decided to bring back the Noah’s Ark workout from a Friday morning in January. Coincidentally it rained on that day as well.
Warm-o-rama
SSH x30
IST x15
Merkins x10
Squats x10
Tha Thang
Mosey to Benches
Erkins x12
Dips x10
Mosey to Quad
Ark Loader – Dora Style
Partner 1: Exercise, Partner 2: Bear Crawl around the fountain, flapjack, after both partners have Bear Crawled switch to Crab Walks, after Crab Walks switch to Duck Walks. Modification: Run 3 laps around the fountain
Exercises:
Merkins – 50
Overhead Claps – 100
Nipplers – 150
Knee Ups – 200
Erkins – 250
Yeah Thrusts – 300
Mosey back to Launching Point
Circle of Trust
YHC prayed us out with a prayer that Sally said he had heard me use before. As many times as YHC has Q’ed it is not surprising that the message has been recycled. However, YHC will try to come up with a more creative message next time.
Moleskin
The FOG received his name by saying that instead of FNG he was an FOG for “F***ing Old Guy.” We thought that made perfect sense. He’s about to become a double respect.
Even Coach K mentioned that this workout was a lot/borderline too much upper body.
The PAX all agreed that this tested our mental toughness as much as our physical ability. All of the PAX had to embrace the suck to get through it.
The rain was a welcome addition to this morning’s workout. But the folks at Bubba’s might not have appreciated the soaking wet chairs.
Announcements
Sally and Rump Roast birthday celebration tonight at HG Supply Co. at 1900.
Date: 8/1/2019
Temp: 82
Weather: Humid but nice for August One
Count-off & Name-O-Rama:
PAX: Ultra, Capsize
QIC: Rump Roast
AO: Burleson Park
Discaimer: Given
Intro/ Warm-o-Rama
I’m calling this the Coach K “Dynamic Warm-up” from Glenco (7/10th of a mile covered)
IST x 20 IC @ the park
– mosey down University to Airline Dr. and up to Daniel
SSH x 20 IC @ the lil’ corner garden
– mosey down Daniel to Dublin
Ranger Merks x 20 IC @ NE corner of park
– mosey onward to Boedecker and back towards University
Dancing Bears x 10 IC @ corner of Univ and Boedecker
– mosey back to park
Now that we’re properly warmed up…
The Thang:
Started with “The Wheell of Merkins” x7
– 100M = across the field and back
Cards pulled in pretty close order – 17x Derkins, 300M sprint, 18x backward lunges (DC), 14x Heels to Heaven, 18x Merkins, 19x Low, Slow Squat, 100x arm circles, 20x decline Merkin, 25x Merkins, 400M sprint, 200M sprint
***PAX decided that YHC needed to do a better job at shuffling the deck)***
Finished with 2min of Mary – WWII Sit ups till clock hit 615
Circle of Trust (CoT):
Rump prayed us out
Playlist:
No tunes today
Moleskin:
For a moment I thought it was going to be Ultra and myself then Capsized rolled up on us during SST’s (I actually meant to start with IST’s to be crazy but am so “preprogrammed” I did them in order) right before we moseyed off. Ultra commented that he thought it was “no running”. I would say i try to make it a normal boot camp, we covered about 2.25mi today plus exercises and kept an good pace and still found time for a little mumblechatter. Ultra told YHC I looked like I have “slimmed down 50lbs”, I told him I wasn;t sure if I should take that as a compliment or insult!?!? The sprinklers came on so we had to omaha the running and used the parking lot across the street down and back x2 for 400M… on the 200M we did down and back, then for the 300M we did a down and back and picked up the six. It was a great beatdown but we do need to shuffle them better next time. To YHC’s credit, they watched me and then @Ultra cut the deck. ALL HIS FAULT!
Speaking of all his fault we did count off or do the name-o-rama! Shame on me
Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F this Saturday Aug, 03 at 1900 at HG Supply for a co-birthday party for Sally, Rump, and there was one more person with an upcoming B-day
PAX: Stingray, F150, Aaarrrggghhh, Oatmeal, Draper, Coach K, Sally, Rump Roast, Ina, Splash, Spread, Candy Cane, Pepper, Sex Panther, Sweet Baby, Christmas (F3 Area 51), Larry Legend (F3 Durham)
QIC: Alright Alright
18 PAX gathered in a very humid gloom. As many of you know YHC is trying to find new ways to accelerate my first F. My biggest weakness right now is probably upper body strength, so that was the focus of this workout.
Warm-o-rama
SSH x25
IST x15
Overhead Claps x41
Tha Thang
Bataan Death March: North on Hillcrest to Caruth, West on Caruth to Thackery, South on Thackery to Greenbrier, East on Greenbrier to the tennis courts at the park. PAX at the back of the line would do 5 hand release merkins then run to the front of the line. The group was so big that we needed two lines, and probably could have used three.
Jacob’s Looping Ladder: run to pull up rings, pull-ups 1:7, run to back of tennis courts, burpees 7:1. Very similar to the traditional 5x5x5, but a few more reps and a lot more running.
Plankorama: different styles of planking with Nolan Ryans thrown in, 10 reps on each side.
Wheelbarrow-rama: Partner 1 wheelbarrow across both tennis courts, Flapjack and Partner 2 wheelbarrow back. If partners need to switch between tennis courts both partners have to do 5 merkins.
5 Buddy merkins (double high fives between each merkin)
Repeat Wheelbarrow
10 T-Merkins
Repeat Wheelbarrow
Some more planking
Mosey back to Parking Lot
Flutter kick until EndEx
Circle of Trust
YHC prayed us out.
Moleskin
Some complaints and comments about running. Not unheard of at one of YHC’s workouts. Rump even called it “Caruth Trail.”
The wheelbarrows were quite the crowd pleaser.
Announcements
Sally and Rump Roast birthday celebration on 8/3 at HG Supply at 1900.
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Oatmeal, Sally, Sex Panther, Sweet Baby, Plus One, and the one and only Chairman Mao (pulling in about 80 burpees in)
QIC: Rump Roast
AO: Burleson Park #thefitnesstest #55minutes
F3 DISCLAIMER & WELCOME: Given
Weather: 74 degrees and sunny but not hot!
WARM-O-RAMA:
SSH x20
IST x15
THA THANG:
The Fitness Test
MARY:
Included in the package deal
CIRCLE OF TRUST:
YHC prayed us out
MOLESKIN:
The PAX knew that it was a birthday beatdown for the Rump-ster’s 44th! I believe the cat was out of the bag and most everyone but @Draper knew we were doing the fitness test. YHC was still determined to beat my benchmark score on the last “faulty” Fitness Test. I thought what better motivation than to have the whole group do it with me on my special day! There wasn’t a ton of mumble chatter with everyone racing the clock. It was @Drapers first go at this one and he seemed SUPER excited. As eluded to in the preblast there was a fancy water cerveza salute. I took a moment to thank the guys for coming out and sharing my day with me and getting better. YHC has been coming out since last October and when I started I couldn’t run 200yrds much less complete the Fitness Test. Even with 20yrs of living in Dallas, it’s a hard place for even the most social guy to make solid friends and in less than a year I have an entire group of buddies I can depend on. I told someone last week that asked me “does it get easier?” – My response was that it doesn’t get easier, we get better! Keep showing up gentlemen.
PLAYLIST:
I got DJ @Ice Box’s birthday playlist, copied it to Google Play, and added a few more Bday favorites! – https://play.google.com/music/playlist/AMaBXymmrisC3nZVFMnzOyyqzhihayYlUg7iyz8EEBtxof19pBWBxxtruhy3kFQtPKFdH-sn46xPS5nUFfXTIBs85n6Yvy8vKw%3D%3D
ANNOUNCEMENTS:
1. Q-Source next week Wednesday (1800 @Chick-fil-a on Hillcrest) and Friday (1130-ish and Preston Center-ish)
2. Second F – @Pow-pow and @Draper are hosting the UFC fight this evening at Pow-Pow’s house
3. @Oatmeal and @Sally Q’ing a CSAUP meeting Thursday 0930 at Dream Cafe on Mockingbird / Abrams
COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Draper, Capsize, Rump Roast, Chairman Mao, Pow Pow, Alright Alright, Plus One, Gambler, Ina, Pepper, Splash, Aaarrrggghhh, Candy Cane, Stingray, Sex Panther
QIC: Sally
AO: Caruth Park (actually mostly Coffee Park)
F3 DISCLAIMER & WELCOME: Given.
WARM-O-RAMA:
SSH x 20
IST x 15
THA THANG:
Accelerated mosey to Coffee Park
Either pick up the 6 or perform plank-o-rama upon arrival
Canoe to Starfish:
Hold a “hollow boat”/”canoe” by lifting legs to 6 inches and also by partially crunching the upper body. In cadence, slowly move arms and legs out to Starfish position and back without allowing extremities to contact the ground.
10-count
5x5x5
5 rounds of 5 reps of the following 5 exercises:
Pull-ups
Hand-release merkins
Lunges (double-count)
Flutters (double-count)
Dollys
Mosey to Baseball diamond
Partner BLIMPS:
Partner 1: Run around the bases twice
Partner 2: Perform exercises
As a pair, complete 100 of each of the following:
Burpees
Lunges (double-count)
Inches (6 inches; do a 4-count and that’s “1”)
Merkins (double-count)
Plank jacks (double-count)
Side-Straddle Hop (double-count)
Accelerated mosey back home
MARY:
Slow Rugby sit-ups x 10 IC
Dr. W’s x 6 IC
CIRCLE OF TRUST/BOM:
Done.
MOLESKIN:
Good times all around. Today featured a focus on running and core work.
No PAX even completed the 6 inches portion of BLIMPS. May have to bring back in the future to measure progress, as there was clearly still a ton of good exercises left. YHC called out time to allow the PAX to push themselves though they would not “complete” the workout.
Mumblechatter directed at YHC included, with his new haircut, the closing of LHCM and moving on to a career in the Marines.
Congratulations and safe travels to Gambler. It has been good to have you, you’ve made us better as individuals and a group.
ANNOUNCEMENTS:
1. QSource this week: Wednesday 1800 CFA on Hillcrest and 1130 Friday in Preston Center. This week is about “Shared Leadership Teams.” In every part of your life, having other men and leaders there to help you is absolutely essential. If you’re doing well, reach out to another man and bring him up. If you’re not doing well, reach out to another man for support. #FightTheFlux
2. Rump Roast is Q’ing a special birthday beatdown this Saturday. Join HIM.
3. There’s a ton of work to do in F3 Dallas (and North Texas) – we should all be stepping up to take some form of leadership position. Doing so will help grow both yourself and others.
COUNT-OFF & NAME-O-RAMA:
PAX: Manhole (FNG Dave), Rocket Man, Pipe Dream (FNG Ryan), Snooki (FNG Craig), Rump Roast, Arachnophobia (FNG Austin), Beaver, Round Up, Carnitas (FNG Brian), Chuck E. Cheese (FNG Tony), Griswold, El Oso, Oatmeal, Hercules, Edible Arrangement, Cinco, Fabio (FNG Caleb), Duff (FNG Dan)
QIC: Alright Alright
AO: Bayard Friedman Tennis Center (Fort Worth needs to name this AO)
F3 DISCLAIMER & WELCOME: Your Humble Correspondent gave the full unabridged version.
WARM-O-RAMA:
Mosey to the Track
Side Straddle Hops x20
Imperial Storm Troopers x15
Overhead Claps x50
Monkey Humpers x5
Burpees x5 On Your Own
THA THANG:
Bataan Death March: 3 lines of men. Run around the track with runner at the back of the line doing 3 burpees then running to the front. Repeato until 2 laps around the track have been completed.
Dora 123: Partner up. Partner 1 runs while Partner 2 performs the exercise. Flapjack and repeato until the pair has completed the following exercises:
100 Burpees
200 Merkins
300 Lunges – single count
Bear crawl down the stairs to the parking lot. Modification: Lunge down ramps
Bear crawl across parking lot back to Shovelflags.
MARY:
Little Baby Crunches x15
Flutter Kicks x10
90 Degree Crunch (Hercules) x10
Low Dolly (Oatmeal) x10
Rosalita x15
Nolan Ryan x7 each side (one for each of his no-hitters)
CIRCLE OF TRUST/BOM:
Naming was fun, as always.
Manhole – went to Cal Berkeley. The city of Berkeley is removing all gendered language from city code. Manhole was one of the more ridiculous changes.
Pipe Dream – sells pipes.
Snooki – announced to us that he’s originally from New Jersey.
Arachnophobia – went to University of Richmond, home of the Spiders.
Carnitas – sells pork.
Chuck E. Cheese – works in real estate for CEC (Chuck E. Cheese corporate).
Fabio – we were between that and Rapunzel. You have to see the locks to believe them.
Duffman – food and beverage distributor. Duff Beer is Homer Simpson’s beer of choice. Duffman is their spokesperson.
MOLESKIN:
YHC didn’t hear too much mumblechatter today. Could be because the PAX were winded. Or it could be that they weren’t comfortable harassing the stranger that was leading them through a beatdown.
The field was full of divots and holes from javelin and shot put practice, so we had to be careful and there was some grumbling involved.
Rump Roast did look at me in the middle of Dora and say “I hate you.” Which is the response YHC was looking for during this workout.
Round Up was drinking coffee before the workout, and YHC mentioned that we might see that coffee again. YHC was unable to run it out of him though.
Your Humble Correspondent was grateful that the PAX left Snooki to be YHC’s partner. That saved YHC a lot of merkins.
Thank you all for welcoming our crew from Dallas and for all that you’re doing to get F3 Fort Worth started.
ANNOUNCEMENTS:
1. Workout on Friday at Overton Park at 0530
2. Workout on Saturday at Bayard Friedman Park at 0630