PAX: Special Sauce, Plus One, Teasip, Rump Roast, Sex Panther, Pow Pow, Jazzy Jag, PAX from Cherokee, Stingray, F150, Sally, Major Applewhite (FNG: Jeff Koerner)
Q: Alright Alright
Warm-o-rama:
SSH x15
IST x15
Tha Thang:
The Murph
Run 1 mile
20 rounds of 5 pull-ups, 10 push-ups, 15 squats (Totals of 100, 200 and 300)
Run 1 mile
Done for time
Results:
Alright Alright: 33:28
Special Sauce: 32:18
Pow Pow: Just started 2nd mile
Teasip: 39:41* – finished the last half mile after COT
Sex Panther: finished first lap of 2nd mile
Rump Roast: Completed exercises
Stingray: finished 1/2 of 2nd mile
Major Applewhite: 1.5 miles and 10 rounds of reps
Jazzy Jag: finished 2nd mile after COT
Sally: 3 laps of 2nd mile at 41 minutes
F150:
Circle of Trust:
YHC prayed us out.
Naked Man Moleskine:
We named FNG Jeff Koerner Major Applewhite because he is a football coach and we thought it was a great name.
Sorry for the delay on the backblast. 3 in 3 days got the best of me.
COUNT-OFF & NAME-O-RAMA: PAX: Sally, Draper, Special Sauce, Pepper, Ina, Pow Pow, Plus One, Aaarrrggghhh QIC: Alright Alright
AO: SMU Track F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: Mosey to the track
THA THANG: Run the distance of each hole of Royal Portrush with PAX choice exercise at the beginning of each hole. When PAX complete the hole, they complete as many reps of the exercise as they can before the Six arrives. If reps=par for the hole it counts as a birdie for the individual, if reps=2xPar it counts as an eagle. Any hole that isn’t completed counts as a bogey. As a group we completed the first 12 holes.
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
Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
Friday for lunches at 11:30 AM in Preston Center, Location TBA.
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: TBD
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: Coach K
WEDNESDAY: 5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: TBD
THURSDAY: 5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Alright Alright
5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Oatmeal
SATURDAY: 7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Rump Roast
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. #SYITGPreblast June 9, 2019
PAX: Aaarrrggghhh, Chairman Mao, Coach K, Icebox, Ina, Oatmeal, Plus One, Pow Pow, Rump Roast, Sally, Sex Panther, Special Sauce, Teasip
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: 444
Coach K – 444 reps (3 rounds of 17, on the third ramp for 16)
Q1 & Q2: 410
Special Sauce – 444 reps (3 rounds of 17)
Q1 & Q2: 444
Teasip – 410 reps (2 rounds of 17)
Q1: 437
Plus One – 393 reps (1.5 rounds of 17)
Icebox – 376 reps (1 round of 17)
Q1: 376
Ina – 376 reps (1 round of 17)
Q1 & Q2: 410
Chairman Mao – 376 reps (1 round of 17)
Aaarrrggghhh – 359 reps (.5 round of 17)
Sally – 342 reps (3 rounds of 18)
Q2: 342
Pow Pow – 270 reps (1 round of 18)
Sex Panther – 270 reps (1 round of 18)
Q2: 270
Rump Roast – we think made it through the rounds of 19 which would be 234 reps
Oatmeal – Injured Calf meant that a benchmark was not set
These results are flawed because the PAX went for 50 minutes. We believe that in the past we have gone for 55 minutes. From now on this workout will be 55 minutes, beginning after a standard warm-o-rama of 10 SSH and 10 IST. #Cobains to the PAX as this was completely YHC’s fault.
Coach K: 25 mountain climbers
Oatmeal: 93 Nipplers
Pow Pow: 60 Carolina Dry Docks
Icebox: 90 Jump Squats
Rump Roast: 40 Nipplers
Sex Panther: 50 Carolina Dry Docks
Sally: Completed Carolina Dry Docks
Tater Tot:
Alright Alright: Completed Jump Squats
Teasip: 30 Jump Squats
Chairman Mao:
Plus One:
Naked Man Moleskine:
We’ll roll this back out in three months, and at that point we will use a 55 minute timer. Be preparing.
PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)
QIC: Alright Alright
16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls. It takes true #HighImpactMen to embrace the suck when you what is coming.
We immediately moseyed to the tennis court with the goal of making Glencoe fun again. YHC gave the disclaimer and we got started.
Warmorama
Side Straddle Hops x20
Imperial Storm Troopers x15
Ski Abs (EMPHASIS ON CORRECT FORM) x10
The Rump Decision
PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees. Rump was the only one that chose burpees. He completed 67 in the time that we were gone. That does not bode well for him the next time we do this.
Bearway to Heaven
Bear Crawl Suicides – crawl bear back from each line.
7 of the PAX finished. 9 did not.
90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.
Team BLIMPS – with bear crawls
Partner up.
Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato. 10% rep addition if bear crawl is modified.
Burpees x50
Lunges x100
Imperial Storm Troopers x150
Merkins x200
Plank Jacks x250
Squats x300
YHC doesn’t think anyone completed the merkin stage.
Circle of Trust
YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.
Naked Man Moleskin
Lots of midwife noises throughout this beatdown. Bear crawls always bring that out if the distance is long enough.
YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.
Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.
This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.
FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.
FNG John Willems rowed in high school and college, so we named him Capsize.
YHC is always appreciative of good attendance, but especially when YHC Q’s. Thank you gentlemen for being out there.
Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.
WELCOME/DISCLAIMER: Q gave the welcome and disclaimer.
WARM-O-RAMA:
Windmills x 10 IC
IST x 15 IC
SSH x 20 IC
Mosey to the tennis courts for Paint the Lines.
THE THANG:
BEAR CRAWL DORA:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled across the tennis court. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the starting position to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until they completed the workout by doing 1 rep of each.
DECK OF DEATH:
Diamonds = Merkins.
Hearts = SSH.
Spades = Squats.
Clubs = Lunges.
Jokers = 10 burpees.
PAX arranged into different pairs. PAX took turns flipping over a card from their respective decks. PAX would then do the amount of reps depending on the suit/value of the card until all cards had been flipped.
MARY:
LBC x 20 IC
Pickle Pounders x 20 IC
Freddy Mercury x 20 IC
CIRCLE OF TRUST: PAX talked about Silicon’s travel plans next week, and inquired about other North Dallas PAX that were missing from the workout.
MOLESKIN: good Mumblechatter this morning as PAX got to know Q. PAX attributed Q’s energy to his recent nuptials. Mookie and Q learned that they work near each other and made lunch plans the following week. PAX are excited about the momentum of Plano F3.
The Thang
Workstation 1) 10 – 100 Yard Sprints with 10 Merkins after each run (totaled 1,000 yards of sprinting and 100 Merkins)
Workstation 2) Walking lunges – for a full lap around the track. Which Mookie commented that the Vines High School track is actually longer than .25 of a mile.
Mary:
Good mornings OYO
Circle of Trust, Count-o-Rama, Name-o-Rama:
I believe this was the first time we all met in the same spot…. a lot of progress there.
Prayer requests: General prayer for the overall safety and well being of everyone’s children.
Good ruck this morning. Sorry for the late backblast, the Band website is now banned at work… some of this backblast is based on true events.
We went 2.36 miles in 41 minutes. No mutts today so we are getting the cold nose from them. Coach K had to endure some talk about nannies between Icebox and I. Vanderbilt looks like they might lose their College World Series game tonight so Coach K might be in good spirits tomorrow. We made fun of Camp Gladiator some for cancelling their workout and I thought it would be nice to invite a girl who showed up to CG to workout with us. Sally quickly shot that down and reminded us of the 4 (or 5?) tenants of F3.
