Fitness | Fellowship | Faith
PAX: Draper, PowPow, Sally
QIC: Alright Alright
Everything got off to a great start. We were all running at a blistering pace. Then we made the turn North towards Lanshire. YHC forded across one river, but decided that the next was too risky. So YHC forded back to the rest of the PAX and we ran back East to Goforth to pick up the rest of our loop. We still covered 5 miles. Temperature was perfect.
Date: 6/20/2019
Temp: 75
Weather: Clear with just a few pillow sized clouds. Moon was still out bright, it was awesome!
Count-off & Name-O-Rama:
PAX: Sweet Baby and Stingray
QIC: Rump Roast
AO: Burleson Park / Dallas Hall
Disclaimer: Given
Intro/ Warm-o-Rama
IST x 20 IC
Ranger Merkins x 16 IC
SSH X 20 IC
Dancing Bears x 10 IC
Cotton Pickers x 10 IC
Mickey Mouse Merkins x 10 OYO
Mosey to Dallas Hall stopping along the way for “Wheel of Merkins” and stopping again for some Rocky Balboa’s x20 IC (Tip: remember to turn off your speaker after Q’ing, double check it’s charged the night BEFORE you’re going to use it) YHC’s speaker was dead and as I figured this out I forgot all about 2 stops I had planned, we moseyed all the way to Dallas Hall)
The Thang:
Right out of the @Special Sauce playbook we did the BALBOA using a modified version. We around the fountain and since there were not enough for teams we modified on the count.
BALBOA
Partner up, P1 runs around the fountain, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward) I Omaha’d tp 100ttl 50x each direction… Shouldn’t have
LBC’s (150)
Big boy sit-ups (200) – Omaha’d to 100 for time
Overhead Claps (250) – Omaha’d to 100 for time
American Hammers (300, each side is one) – didn’t get to these due to time
Moseyed back to Burleson for CoT (Was going to stop along the way for “Dirty Hook-ups” but didn’t have time).
Circle of Trust (CoT):
I took a moment to talk up and do my version of “selling” the 2 PAX on coming out or at least reading along with Q-Source that it’s a very cool curriculum that I feel safe saying we’ve all been interested in and feel as if we’ve taken something away from it. Leadership training… Part of getting better and Living Right! Stingray is having his VQ a week from today at Second Choice Thursday, let’s get some guys out to support him, the Katy Trail will still be there “next week”!
Playlist (Also provided by @Special Sauce):
Rocky F3 – By Brian Mack
https://open.spotify.com/user/brianmack28/playlist/2DEqMLPH0yLotTITtrMVcY?si=ddpWqgaKRFecDlstyDI9gQ
Moleskin:
There was too much, I was feeling gassed, lethargic, and overall just lack of “umph” this morning. Seeing two bright faces out there with me helped but then, disaster struck with my portable speaker not being charged, it threw me off. Then, I shouldn’t have Omaha’d the arm circles – 100 was too easy. We (meaning me) didn’t run hard enough in between sets. I felt we were all a little lazy in some of our transitions and chit-chatting rather than putting in work. It was a good work out none-the-less but I feel like the 3 of us could have pushed harder. I tried to impart my “sage wisdom” on @Stingray for his VQ next week. I told him OYO is your friend, prepare more than you think you’ll need and still add Mary JiC.
Coach K Ant Man (+ Eli) and Sally joined YHC and Maverick on the mutt ruck and Tater Tot Draper and Kool Aid (FNG who joined us from Charlottesville) ran
The trails were flooded leading to some pretty peculiar routes on both sides. We thought Tater Tot got lost again but his sense of direction was better than we thought.
MRM conversation topics included the joys of homeownership, snakes, act of God cancellations by American Airlines, and how awesome west coast majors are
Kool Aid is in seminary and led us in an awesome prayer to close us out
Have a great week everyone!
#backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox PowPow Draper Eli
QIC: Pepper
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSHs x 15
Hillbilly x10
Slow Squats x 10
Windmill x 10
Daisy Pickers x 10
THA THANG:
Mosey to Tennis Court
Wheel of Animal Walk
Down and back, Exercise at middle, far and middle sides
Frog Hop, Mickey Mouse Merkins x 15
Bear Crawl Merkin, Monkey Humpers x 30
Duck Walk, Nipplers x 30
Crawl Bear Merkin, Monkey Humpers x 30
Line of Fire between each set
6 inches, flutter kicks to 60
Ring of Fire
chilcutts, dancing chilcutt to 30
Iron Hulk
1 to 4 ratio of Merkins to Shoulder Press
Odd numbers only to factor of 9
Ring of Fire
6 inches, Rugby Situp to 30
Mosey to Soccer Field
Reverse Lt. Dan across the field
4:1 reverse lunges to squats
Burpee Dan (4:1 lunge to burpee) back
5 4x4s at middle, far and middle (burpee, merkin & mtn climber)
Mosey to back to start
MARY:
Sweat Angels x12
Freddy Mercuries x20
WW2 Situps x 10 OYO
CIRCLE OF TRUST/BOM:
MOLESKIN:
Lighter crowd today with some PAX headed to the Fort this morning. Early discussion focused on the NBA Finals, Raptors winning their first ‘ship, Klay Thompson’s injury. Icebox commented that it may not bode well for our beatdown this AM; YHC made sure to include the disclaimer. Icebox filled the group in on the new house and the moving process; Eli quietly dropped he placed 5th and ran a 5.30/mi pace at the Katy Trail 5k yesterday. Draper (i think) made a comment how 30 monkey humpers and bear crawls was not a good mix; all PAX agreed.
ANNOUNCEMENTS:
Happy Hour tonight at Ozonas, 1700.
Date: 6/13/2019
Temp: 67
Weather: Glorious!!!
Count-off & Name-O-Rama:
PAX: Chairman Mao, Sweet Baby, and Arrrgggghhhhh
QIC: Rump Roast
AO: Burleson Park
Intro/ Warm-o-Rama
IST x20 IC
Ranger Merkins x 16 IC
SSH x20 IC
Dancing Bears x10 IC
Cotton Pickers x10 IC
Mickey Mouse Merkins x10 OYO
–>Mosey to east side “Wheel of Merkins” x12 IC each position 48 total
–>Mosey to the southeast corner of the parking lot north of the park for “Prayer Squats” x20 IC
The Thang:
*Ascending Curb Crawl
Bear crawl to the opposite side, turn & 1x Derkin
Crawl back & complete 2x Derkin to 15 OYO
*Bolt 45’s
Full stand down to 1/2 squat x15 IC
1/2 squat all the way down back to half x15 IC
Full squat x15 IC
*Dirty hook up. IC x10
Plank facing the wall.
1. right hand up
2. Left hand up
3. Right hand down
4. Left hand down.
*Lt. Get-ups
Two leg lunges fwd then a prison get up across the field to finish us out
Circle of Trust (CoT):
Thank you to the PAX that continue to show up on Thursdays #2ndCT to give us an option other than running. I know a lot of you like to run and while I can’t fault that, we would love to see you work a Second Choice Thursday in from time to time. The feedback I’ve received is that there worth coming out for. T-Claps to Sweet Baby and Chairman Mao for continuing to show up and show support. Rump prayed us out.
Playlist:
Google Play – Cardio Hip-Hop
https://play.google.com/music/r/m/L32yrfpurbl35etin6vdhf7tcxu?t=Cardio_Hip_Hop
Moleskin:
Today was about getting better… We did more reps of Ranger Merkins, more Dancing Bears, more Mickey Mouse Merks, more reps on Wheel of Merkins, more reps in Ascending Bear Crawl, and added the Dirty Hook-up and Lt. Get-ups to the mix. Gotta say those Lt. Get-ups and Bolt 45’s ain’t no punk! It was a light run day even for a Rump work out but we got in the extra chest and arm work today. Noticed that the 5am tennis players at Burleson is the same hippie looking dude from Caruth on Wednesdays. We only needed the courts for the Dirty Hook-ups so they shared one side with us. It was a pretty uneventful workout. The extra reps on the Ascending Bear Crawl kept most of us to grunts, moans, and heavy breathing! Chairman got there and did some EC on his own and then also walked/moseyed home. For the FIRST time, I remembered to take a picture and due to technical difficulties, they were lost.
Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F next TOMORROW, Friday 6/14 location seems like it’s going to be Ozona’s
– OMAHA on the Ft. Worth work out for tomorrow. Alright Alright is out-of-pocket so we’ll be meeting at Le Madeline on Mockingbird at 0430 for anyone wanting to carpool and go work out in Ft. Worth.
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: Ant Man
5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Chairman Mao
TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Icebox
WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Special Sauce
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Sally
5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Rump Roast
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Pepper
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBA
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
Last week we received a request from Gandalf of F3 Valley Forge to have a convergence workout at UT-Dallas because he would be in town and staying on campus for a conference. YHC took this great opportunity to meet men from other regions and to catch up with our friends from the Great White North, also known as any part of the Metroplex North of 635.
AO: UT-Dallas
PAX: Boomer (Plano), Eruzione (Plano), Scranton Strangler (Plano), Gandalf (Valley Forge), Spinal Tap (Carterico)
QIC: Alright Alright
Warmorama:
Side Straddle Hops x20
Imperial Storm Troopers x15
Merkins x10
Monkey Humpers x5
Tha Thang:
Bear Crawl Ladder – Bear Crawl to each line of parking lot and back to start point with increasing merkins at each line (1:7)
Long Mosey to Stairs
Dirty McDeuce
Derkins x12
Claymakers (right leg) x12
Irkins x12
Claymakers (left leg) x12
Native American run around pond
Repeato x2 (total of 3 sets and 3 laps)
Short Mosey
Six Minutes of Mary
Flutter Kicks
Protractor
Low Dolly
Rugby Sit-Ups
Little Baby Crunches
Long Mosey back to start
Naked Man Moleskin
It’s always great to workout with men from across F3 Nation. #Tclaps to Gandalf for suggesting this. PAX, when you get a chance to visit another region do whatever it takes to make it happen.
Date: 6/6/2019
Temp: 71
Weather: overcast and some sprinkles to start us off
Count-off & Name-O-Rama:
PAX: Sex Panther, Special Sauce, Gold Digger, Chairman Mao, and Pow-Pow
QIC: Rump Roast
AO: Burleson Park
F3 Disclaimer & Welcome: Given
Warm-O-Rama:
SST x20 IC
Ranger Merkins x16 OYO
IST x20 IC
Dancing Bears x10 IC
Cotton Pickers x 10 IC
Mickey Mouse Merkins (WDW) x 8 OYO
– Moseyed to the east end of the park for “Wheel of Merkins” 10 count, 40 total
– Sprinted across the field to the tennis court Prayer Squats x25 IC
– Partner Shrugs x3 set each 12 reps each set
Tha Thang:
BearPees
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across the tennis court
2x Burpee + 4 step/count Bear Crawl across the tennis court
3x Burpee + 4 step/count Bear Crawl across the tennis court
4x Burpee + 4 step/count Bear Crawl across the tennis court
– Sprint back to the far east end of the park
Modified, backwards, Lazy Dora
(an estranged and despised retaliative of Dora 1-2-3)
Partner UP
60 Merkins (PAX seemed tired of Merkins so we changed it up… Omaha’d these to Burpees)
P1 10x Merkins/ P2 Plank it out
100 LBC’s
P1 20x LBC’s / P2 6” Leg holds / or Flutters
200 Squats
P1 25x Squats / P2 Squat hold
We went backwards and started with squats. For time, we modified counts from 300, 200, 100 to above.
Circle of Trust (CoT):
Thanks to the guys that came out and posted. Even with THREE work out choices (the convergence across town, the normal AO, and 2nd CT) this was the largest turn out for a #2ndCT so far! I believe all would agree it was a helluva beatdown with just enough running, legs. and upper body. Way to get better men; thank you for coming out to join us. The Rump prayed us out.
Moleskin:
Rump rolled in at 0529 and a half which was weird seeing how I left home early??? When I saw the size of the crowd I almost wondered if I had shown up to the wrong AO on accident! Especially when I saw @Special Sauce (Thanks for coming out to so show support). So, I pretty much had to get right to it.
We circled up, I made the disclaimer and we got started with SSH’s to not disrupt the chi but then upped the Ranger Merkins from our normal 14 to 16 to get everyone’s attention! The Mickey Mouse Merk’s / Walt Disney World had some mumbling from Sauce and Gold Digger about not getting the WDW connection (I didn’t explain) till after the workout. The Dancing Bears I knew would bring jokes but I’m keeping those. During the sprints across the field, I got some pushback on the “running” which I replied that I never said there would be no running. The BearPee’s killed most mumble chatter, that is a legit routine… Should we go to 5 or 6 next time?!?!
Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish
2nd F next Friday 6/14 location TBD
Remember tomorrows work out will be at Lake Highlands | Moss Haven Elementary school @ 0530
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Special Sauce, Spread, Stingray, F-150, Sally, Rump Roast, Ina (Official Timer), Sex Panther, Coach K, Icebox, Principal Belding (FNG)
QIC: Gold Digger
AO: Caruth Park/Coffee Park
WARM-O-RAMA:
10x Merkins IC
10x Side Straddle Hop IC
10x Imperial Storm Troopers IC
THA THANG:
Starting at Caruth Park, the PAX ran a half mile to Coffee Park for the Inaugural “Half-Caff Half-Murph.” After picking up the SIX, we dove into Tha Thang:
50 Pull-Ups
100 Merkins
150 Squats
Those who finished early began LBCs. While I walked around fist bumping to catch my breath, Sally, squawked at the LBCers to stop sitting around while he squatted, in perfect Sally form.
Once finished, the PAX jogged a half mile back to Caruth Park for some Elevens (or Twelves for Ina). Beginning that the NE corner of the park:
10 (11) Good Mornings, Run, 1 Pickle Up;
9 (10) Good Mornings, Run, 2 Pickle Ups;
…
2 (3) Good Mornings, Run, 9 Pickle Ups;
1(2) Good mornings, Run, 10 Pickle Ups.
We finished at 6:30, on the dot. Alright Alright ended the workout with a BARBARIC YAWP. I think it scared the Sauce Man.
CIRCLE OF TRUST/BOM:
We prayed to finish out the week strong, lifting up everyone to stay positive and keep pressing forward.
MOLESKIN:
Loved having FNG Principal Belding at the workout. Thanks to F-150 and Stingray for bringing him out. Please continue to encourage everyone at workouts. We all need to wake up, speak up and lift up the PAX! Keep in mind that tight muscles are weak muscles. Stretch and work on core daily.
ANNOUNCEMENTS:
Lake Highlands AO starting as an alternate Fridays. Keep an eye on Band for 2F and 3F events.
AO: Glencoe Park
PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce
QIC: Alright Alright
YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.
We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.
Warmorama
SSH x25
IST x15
Tha Thang
Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.
Lap 1: Jumping Spiders x7 at each corner
Lap 2: Ear Hole Merkins x7 at each corner
Lap 3: Rugby Sit-Ups x7 at each corner
Lap 4: Imperial Storm Troopers x7 at each corner
Lap 5: Carolina Dry Docks x7 at each corner
Lap 6: Heels to Heaven x7 at each corner
Lap 7: Overhead Claps x7 at each corner
NMM
There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.