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From Gen X to Millennial

Date: 5/3/2019

 
Count-off & Name-O-Rama:
PAX: Alright Alright, Sambuca, Teasip, Coach K, Ice Box, Sally
QIC: Rump Roast
 
AO: Caruth Park
F3 Disclaimer & Welcome: Given
 
Warm-O-Rama:
Cotton Pickers x 12
Ranger Merkins X 13
Windmills x 12
Mickey Mouse Merkins (WDW) x 5 OYO
 
Mosey back past the soft top, over the bridge, to the lil bronze statue. 
 
Tha Thang:
Run DMC’s
Run around tennis court – 20x Diamond Grip Merkins
Run around tennis court- 20 Merkins
Run around tennis court- 20 Carolina Dry Docks
 
BearPees 
Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across tennis courts
2x Burpee + 4 step/count Bear Crawl across tennis courts
3x Burpee + 4 step/count Bear Crawl across tennis courts
4x Burpee + 4 step/count Bear Crawl across tennis courts

Howling Monkeys
Ring of fire style – Circle Up, 10x MH
Went around the circle 2x
 
Millennial – (a nod to my still fairly new job at TripActions, a Silicon Valley based start up)
Goal is 2,000 as a team/ full pax does 100 reps each. teamwork, stay together but, 1st one to 100 everyone runs.
1)  SSH x 100
2) calf raises  x 100 (Omaha’d 50 reg and 50 toes out)
3) Merkins x 100
4) LBC’s  x 100 (I’m calling this Mary since we finished on it, Ha!)
And just for grins ALL the stuff we didn’t have time for… 
5) mountain climbers  x 100  
6) flutters  x 100
7) shoulder press  x 100
8) squats  x 100
9) IST’s  x 100
10) burpees all together  x 100
 
Circle of Trust (CoT):
Welcome back Sambuca, it was my first time meeting you. Loved the sweat shirt and the dedication to keeping it on in 70 something degree weather! I look forward to working out with you and helping you get better. Rump prayed us out. 
 
Moleskin:
I was ridiculed, told I would be reported to F3 HQ, and might be called out on the podcast tomorrow for not featuring SSH’s and IST’s in the warm up. Oh well! The Merkins apparently reminded everyone of yesterday and let them knew I meant business. I have to admit, after the mosey and then going directly into the Run DMC’s I was cussing myself by the second lap around the tennis court. When we got to the Bearpee’s and Teasip asked “Is this how you feel when we run?” I knew I was doing something right. During the Millennial I liked that we all stuck together, and me being the 6 got picked up on every down and back. I also have to make fun of myself, Alright Alright pointed out that I wanted the tennis court lights off and the irony of me not being able to read my cheat sheet because it was too dark and too small! I’ll just have to work on the it until I can remember the Millennial by heart… Remember practice makes perfect! Good work out men.
 
Announcements:
Q Source today @ 1130, usually Preston Center-ish
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Impossible 29s

DATE: 5/2/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Gold Digger, Ina, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Mosey to The Bridge

THA THANG:
29s (Jacob’s Ladder)

Run across Bridge… 28:1 merkins

Run across Bridge… 1:28 groiners

The reps of each round would obviously add up to 29.

Repeato for 29 minutes

Some completed the round of 22 merkins and 7 groiners, some 23 and 6, maybe some 24 and 5

Mosey back to La Madeleine

Then for each PAX: 29-g=a    where g=final round of groiners completed and a=additional groiners.  YHC had to do 22 groiners here.

Then for each PAX: 29-a=b   where a=additional groiners and b=burpees.  YHC had to do 7 burpees here.

IST until time was up.

CIRCLE OF TRUST/BOM:
YHC preached to the PAX that we need to keep accelerating the difficulty of our workouts.  At all of our workouts every single PAX should get stronger, physically of course, but also mentally.  We need to have workouts at which Special Sauce is unsure of whether or not he will be able to make it through.  YHC drew up this workout because it is impossible.  This was designed to help everyone get tougher mentally.  Never underestimate the power of impossibility when designing a workout.

MOLESKIN:
Thanks to all of the PAX that joined YHC to celebrate YHC’s 29th birthday.  You guys push YHC to be better in every facet of my life everyday.  Thank you.

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Jacob’s Ladder to Hell

DATE: 4/20/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach Knight (FNG), Coach K, Icebox, Podcast, Sally, Gold Digger, Chairman Mao, Ina, Teasip, Sex Panther, Plus One, Pepper, Rump Roast, Pow Pow, Mile High
QIC: Alriht Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Carolina Dry Docks x10

Monkey Humpers x5

THA THANG:
Fast Mosey to Parking Garage – Plank Jacks while waiting for the six

Jacob’s Ladder: run to the top of the garage, 7:1 nipplers, run to the bottom, 1:7 Bonnie Blairs

Pick up the six, flutter kicks, plank jacks, mountain climbers and plankorama

Irkins x10

Derkins x5

Mosey to Park

Team BLIMPS: Partner 1 runs, partner 2 does exercise, flapjack and repeato (50 Burpees, 100 Lunges, 150 Imperial Storm Troopers, 200 Merkins, 250 Plank Jacks, 300 Squats) – no team made it past merkins, Sally/Coach Knight and Podcast/Icebox were closest.

Burpees x10

MARY:
Plenty if you ran to the front of the group

CIRCLE OF TRUST/BOM:
YHC prayed a thankful Easter prayer.

MOLESKIN:
Coach K brought his dad, also Brian, to the beatdown today.  We naturally named him Coach Knight because Bobby Knight was Mike Krzyzewski’s mentor.

We said farewell to Mile High yesterday and wish him the best as he and his family move to Aberdeen, Mississippi this week. Mile High has always been thinking about the best way to grow F3 Dallas and to impact the PAX and the community. He is truly a #HIM and he will be greatly missed.

Not much mumblechatter today as the PAX got pretty spread out during the Jacob’s Ladder, but the PAX were constantly encouraging each other as they ran past each other in the garage.  They were also supportive in picking up the six. To keep PAX of all fitness levels #accelerating we need workouts like this, but if the group spreads out the guys at the front have to pick up the six. Everyone gets stronger in that situation.

A massive group went to breakfast at the greatest #coffeteria AO in F3 Nation, Bubba’s.  We sat outside in the sun and enjoyed some great #SecondF.  We discussed workouts, golf, The Ticket, California vs. Texas, Sally’s job search, Pepper’s job search, and countless other topics.

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Quality Time with Rump

DATE: 4/19/2019



COUNT-OFF & NAME-O-RAMA:


PAX: Alright Alright, Coach K, Teasip, Sex Panther, Sally, F-150, Oatmeal


QIC: Rump Roast




AO: Burleson Park




F3 DISCLAIMER & WELCOME: Given




WARM-O-RAMA:


20x SSH IC double count


20x Merkins IC single count


15x Cotton Pickers


20x IST’s




THA THANG:


Mosey around the park to the tennis courts. Stopping at each “corner” for 5 OYO Burpee’s. Focus on hitting the push-up at the bottom.




Lazy Dora (An estranged and despised relative of Dora 1-2-3)


Partner up


100 Merkins


P1 10x Merkins/P2 hold Plank




200 LBC’s


P1 20x LBC’s/P2 hold 6” Leg Lift




300 Squats


P1 25 Squats/P2 hold Squat position




Bear Crawl the tennis courts in between sets as a team and to finish. (a few got done quick and did some “extra”, I noticed planks, plank jacks, more bear crawling)




Mosey to the soft top – Stayed partnered up in even teams and did the circuit (3 sets).


5x Pull Ups


10x single count Dips


10x single count Erkins


10x single count Swerkins




Moseyed back to the tennis courts for The RUMP – 


R – 20x Ranger Merkins


U – 15x each side Up Straddle Hops  


M – 15x Merkins


P – 15x Prisoner Squats (these were going to be prisoner get ups, I omaha’d to save our knees)




We had a few minutes left and the Q was out of work out. We ran back around the park doing 5 burpees at each corner again. It was much harder the second time.




MARY:


WWII Sit Ups for 120sec




CIRCLE OF TRUST/BOM:


Prayed us out




MOLESKIN:


So for me, today was really my VQ… That last one I really co-Q’d with Teasip and he lead the last 15mins or so. I also had him there to help me out if I needed help. Thanks Teasip for nudging me to get in there. It also really helped for today which I’m STILL feeling like was a solid workout. There’s lots of mumble chatter from someone about 100x Burpee’s vs. running 2mi. before we got started. In my planning I didn’t realize that the park doesn’t have “corners really, more like curves. We’re smart men, we figured it out!  Before Lazy Dora Alright Alight stops and asks “does everyone want their partner” (or something along those lines). We’re all offended he would ask… About ¾ the way in I realize Sex Panther and I are about a whole set behind and that he was trying to clue us in. We made it work! 




ANNOUNCEMENTS:


    

  1.  Q Source at 1130am at Preston Center I believe I heard Taco Dinner.
    2. 






	


	





		

		
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3-15 – Thunderlips VQ
	


	
	

		
#backblast


COUNT-OFF & NAME-O-RAMA:


PAX: Special Sauce, Chairman Mao, Sally, Alright Alright, Sex Panther, Coach K, Teasip, Oatmeal, Rump Roast, My Space, Icebox.


QIC: Thunderlips


AO: Caruth Park


F3 DISCLAIMER & WELCOME:


Given


WARM-O-


RAMA:


Hot start – Mosey to Tennis Courts


Shoulder Warm Up:


Arm Circles x 1 Min OYO


SSH x 30 IC


Burpees x 25 OYO


Seal Jacks x 30 IC


Close Grip Merkins x 10 IC


Ray Lewis’s x 25 IC


Wide Grip Merkins x 10 IC


Dirkins x 10 with Partner


THA THANG:


Bottom Feeders:


Wheelbarrow with Partner 20 yards then complete 20 Dirkins OYO – swap with partner and return to starting point.


Broken Wheelbarrow (one leg free) with Partner 20 yards then pair completes 30 Merkins OYO (Swap positions and Partner repeat going back)


Empty Wheelbarrow (facing up) with Partner 20 Merkins OYO (on knees)


Lunges across tennis court and reverse lunges back


Mosey to Playground


Circuit for 8 minutes which included 5 Pullups, 10 Merkins, 15 Squats


Finished with Dips on Benches x 25 IC.


MARY:


Hold Em Ups x 20 IC (2 sets)


Dolly x 20 IC


Rosalita x 20 IC


LBS’s x 15 IC


Flutter Kicks x 15 IC


Knee Ups/Rugby Situps x 15 IC


Freddie Mercury’s x 15 IC


CIRCLE OF TRUST/BOM:


Circle up to pray.


MOLESKIN:


Lots of mumble chatter but VQ was too busy thinking about stuff to recall all of it – here are the cliff notes…


MumbleChatter – Pax suggested “Prime Time” would be great FNG name for a super cocky FNG.


QIC kept stopping exercises on rep increments other than intervals of 5 which invited mumblechatter.


PAX learned not to make eye contact with partner during “empty wheelbarrowing”.


PAX complained of all the Merkins this week.


PAX mentioned that MARY on the soft top was more enjoyable than MARY on pavement or turf.


QIC Brought favorite beer (Love Street Kolsch from Karbach) to celebrate VQ


Chairman Mao showed his knowledge of Deep State mind control programs by spouting off facts about Project MKUltra.


ANNOUNCEMENTS:


1. Q-Source today at 1230 @ Hopdoddy


2. Saturday Morning – 3-16 Q @ 0700 Burleson Park – QIC – Plus One



	


	





		

		
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Masters Saturday Beat Down
	


			

			
							
		

	
	

		
COUNT-OFF & NAME-O-RAMA:

PAX: Rump Roast, Antman, Coach K, Pow Pow, Rocketman, Baby Ruth (FNG), Sex Panther, Thunderlips, Cabanaboy

QIC: Oatmeal (YHC), Alright Alright


AO: Burleson Park (Parking garage)

F3 DISCLAIMER & WELCOME: Given 


WARM-O-RAMA:

Skipped due to workout


THA THANG:

YHC and Alright devised A Workout Unlike Any Other in the spirit of the Masters Tournament assigning an exercise to each hole of Augusta National.  With partners, the goal was to complete each exercise x hole yardage in three minutes.  As the timer expired score was taken for each “hole”.  To achieve reps x yardage on each hole resulted in a birdie. A score of par was recorded as noted below.  Anything less was considered a bogey.  No sand traps, water hazards or penalty shots!  Holes were as follows:


Tea Olive 445 reps (yards) –  SSH – Par 300


Pink Dogwood 400 reps – IST – Par 400


Flowering Peach 350 reps – Flutter Kicks – Par 300

Flowering Crab Apple: 240 reps – Crab Cakes – Par 200

Magnolia: 495 reps – Monkey Humpers – Par 300

Juniper 180 reps – Jumping Spiders – Par 180

Pampas 450 reps – Plank Jacks – Par 300

Yellow Jasmine 570 reps – Squats – Par 400

Carolina Cherry 460 reps – Carolina Dry Docks – Par 300

Camelia 495 reps – Calf Raises – Par 300

White Dogwood 505 reps – WWI SitUps – Par 300

Golden Bell: 155 reps – Burpees – Par 155

Azalea 510 reps – Alabama Prom Dates Par 400

Chinese Fir 440 reps – Seal Jacks – Par 300

Firethorn 530 reps – Overhead Claps – Par 400

Redbud 170 reps – Groiners – Par 170

Nandina 440 reps – Mountain Climbers – Par 300

Holly 465 reps – Low Dolly – Par 300


The tournament began in a dead heat with several team posting birdies on the first two holes and things steadily went down from there.  Scores began falling as the course showed its fangs.  Rules were changed mid-workout to encourage teams to complete exercises when it was a foregone conclusion a bogey was the only possible outcome.  Team with highest reps lost a stroke, lowest reps gained a stroke.  The round continued until hole 14 at which time the weather horn blew and PAX happily packed in their “clubs”.


CIRCLE OF TRUST/BOM:

YHC prayed us out


MOLESKIN:

Mumblechatter was generally focused on the structure (or lack thereof) of the workout, the difficulty and pure impossibility of achieving even a par on some of the “holes”.  Reality hit PAX on holes 4 & 5 as it was quickly acknowledged by Alright that 495 monkey humpers may have been a bad idea.  It never improved from there.  Overall grumbling and pain throughout.  Comments about rule changes was thrown about and I believe someone commented that changing the rules so many times was similar to playing golf with an 8 year old.


YHC set out to make Amen Corner (holes 11-13) something extra challenging, but alas, it all sucked!  In fact, PAX continued to whine (YHC maybe most of all) about their calves through Tuesday’s workout.  But, by god, I was going to get a birdie!!


ANNOUNCEMENTS:

1. Q Source on Wednesdays and Fridays at Chick-Fil-A on Hillcrest and Preston Center, respectively.



	


	





		

		
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The Murph 2nd Quarter Benchmark
	


	
	

		
DATE: 4/12/19


COUNT-OFF & NAME-O-RAMA:

PAX: Coach K, Special Sauce, F150, Oatmeal, Aaarrrggghhh, Icebox, Ant Man, Sex Panther, Gold Digger

QIC: Alright Alright


AO: Germany Park

F3 DISCLAIMER & WELCOME: Given


WARM-O-RAMA:

Side Straddle Hops


Imperial Storm Troopers


THA THANG:

THE MURPH:


Run 1 mile


20 rounds of: 5 pull-ups, 10 merkins, 15 squats


Run 1 miles


Times:


Special Sauce: 30:41


Alright Alright: 31:30 – 32:40 in Q1


Coach K: 33:28 – 34:35 in Q1


Oatmeal: 35:23 – 37:53 in Q1


Icebox: 35:27 – 35:33 in Q1


F150: 35:50 – 39:40 in Q1


Aaarrrggghhh: 38:00


Gold Digger: 40:00


Ant Man: 40:30


Sex Panther: Completed 1/2 of the second mile



	


	





		

		
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#backblast Ruck w/ Rump
	


	
	

		





DATE: 4/11/2019


COUNT-OFF & NAME-O-RAMA:
PAX: F150, Alright Alright, Sex Panther
QIC: Rump Roast


AO: Le Madeline Mockingbird
F3 DISCLAIMER & WELCOME:


WARM-O-RAMA: 


SSH


IST


Cotton Pickers 


 


 


THA THANG: 


Ruck


10 single count dips


10 single count Erkins


15 double count squats


Aprox 75yrd bear crawl 


20 single count Derkins 


10 nipplers OYO 




CIRCLE OF TRUST/BOM:
Ina lead the COT and told a good story about a former student Eli and then prayed us out.


MOLESKIN:
There was some mumble chatter about YHC’s lack of single count cadence ability to “halt” so I’ll be working on that in the future. There was some chatter about the whereabouts of Tupelo, MS. Sex Panther has been killing it on the workouts, I’m beginning if Alright Alright isn’t making him come…  


ANNOUNCEMENTS:
1. Happy hour this Friday – Location TBD
2. QSource this Friday 1130am – Preston Center-ish




	


	





		

		
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The Return of Oatmeal
	


	
	

		
DATE: 4/3/19


COUNT-OFF & NAME-O-RAMA:

PAX: Oatmeal, Pow Pow, Sally

QIC: Alright Alright


AO: Flag Pole Hill Park

F3 DISCLAIMER & WELCOME: Given


WARM-O-RAMA:

None


THA THANG:

2 loops of 2.5 miles each


Alright Alright ran at a 7:00 pace


Oatmeal ran around an 8:15 pace, with some doubling back to pick up PowPow


PowPow – not sure what pace, but fought through a difficult 5 mile run with courage


Sally – ran his own route due to Keto diet and soreness


MOLESKIN:

The group spread out quickly as it often does at DoubleTime.  However, if we get more guys out there we can have several different pace groups pushing each other.  YHC needs Pepper out there… but probably not Eli, he might be able to double time the double time.


ANNOUNCEMENTS:

1. Q Source Wednesday at 1800 at Chick-fil-A on Hillcrest. Topic: Whetstone aka Mentorship


2. Q Source Friday at 1130 at some restaurant in Preston Center.


3. Happy Hour on Friday at 1700. Location has not yet been determined.



	


	





		

		
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Preblast April 7, 2019
	


	
	

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


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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 at Taco Joint in Preston Center.
    • 



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: Icebox 


5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Alright Alright


TUESDAY:

5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: TBD


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: TBA


FRIDAY:

5:30-6:15 | Bootcamp Workout | Check Twitter | Q: F150


SATURDAY:

7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBD


WEATHER POLICY: 

As the weather grows colder know we do workout outdoors and what our 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