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Beach Day 8/26

COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, F150, Jazzercise, Icebox, Stingray, Classified, Isaiah 
DJ: Icebox

QIC: Draper

AO: The Harbor


F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Mosey to the Volleyball court

SSH x 10 IC

IST x 10 IC

Shell Pickers x 10 IC

Windmill x 10 IC

THA THANG:

  • Light jog/run across the volleyball court and back
  • High knees across the volleyball court and back
  • Butt kicks across the volleyball court and back
  • Karaoke across the volleyball court and back
  • Run across the volleyball court and back about 60 percent of your top speed
  • Lateral shuffle across the volleyball court and back
  • Run across the volleyball court and back about 80 percent of your top speed
  • Football run and drop downs and sprints
  • Sprint across the volleyball court and back twice
  • Walking lunges across the volleyball court and back
  • Squats to broad jump across the volleyball court and back
  • Bearpees – 1 Burpee 4 bear crawls across the volleyball court and back

 

  • 10 Revers lunge single leg hops

Bear Crawl down and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Bear Crawl down and back

  • 40 Mountain Climbers

Bear Crawl down and back

 

  • 10 Revers lunge single leg hops

Sprint across the volleyball court and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Sprint across the volleyball court and back

  • 40 Mountain Climbers

Sprint across the volleyball court and back

 

  • 10 Revers lunge single leg hops
  • 20 merkins
  • 30 Carolina Dry Docks
  • 40 Mountain Climbers

Mary

Side plank elbow to knee x10 each side

American hammers

CIRCLE OF TRUST/BOM: YHC thanked the group for coming out and for helping to keep him accountable and encouraged the PAX to continue to keep that up.

MOLESKIN: We mosey’d to the sand volleyball court right away and a little realization amongst the PAX set in that we were all about to get real sandy.  As soon as SSH started there was some groans and laughs as we learned how different this workout would feel on the uneven sand.  The bear crawls quickly were not a PAX favorite to at one point Icebox yelled “Did you think about this at all when you wrote this workout down?”. At  the end of the workout came all the mumble chatter about how to remove the sand without getting all over the PAX cars and houses.  YHC is wondering if any of the PAX actually used a hose as mentioned.  Also, Tclaps to resident DJ Icebox for the spring break playlist that brought back a lot of memories.

 

Announcements

  • F3 golf tourney oct 10th (or the 3rd)
  • Grow Ruck San Antonio
  • F3 10 year in January
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Monday August 24: Germany Park with Sex Panther

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20; IST x15; Windmills x5

THA THANG:
Indian run around the track

Mosey to the tennis court; PAX stayed in half-court, clockwise always facing the net:
1. bear crawl w/10 burpees at each corner (40 total)
2. lunge walk w/15 squat jumps at each corner (60 total)

Indian run around the track

Mosey to the tennis court, this time counter clockwise:
1. lunge walk w/10 squat jumps at each corner (40 total)

Indian run around the track

Mosey to the tennis court, counter clockwise:
1. bear crawl w/7 burpees at each corner (28 total)

MARY:
Popcorn Mary w/20 reps each:
TumTum – penguin crunches; Sound Machine – big boy sit-ups; Double Pain – flutter kicks; Slushii – J-Lo’s; Classified – LBCs

CIRCLE OF TRUST/BOM:
YHC prayed for reconciliation for our country.

MOLESKIN:
“WTF?!” “Murder” “Slaughter” commonly muttered

ANNOUNCEMENTS:
IRON PAX starts tomorrow

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#backblast Burleson 8/22. Siesta VQ

COUNT-OFF & NAME-O-RAMA:

PAX: Isaiah, Island Time, Shifty McCoy, Rump Roast, Chairman Mao, Oatmeal, sound machine, Draper, PowPow, Plus One, Fluoride, Whoops, Classified, DFib

AO: Burleson

F3 WELCOME AND DISCLAIMER: given

WARM-O-RAMA:

SSH x 17 IC

IST x 17 IC

Windmill x 10 IC

Indian run across the park (2 full laps)

THA THANG:

16 burpees (the goal was to complete 46 overall, but some things got in my way)

Mosey to the track field (supposedly it was opened)

Stop to grab some benches on our way there for 46 reps overall:

16 box jumps

15 side lunges (left leg)

15 side lunges (right leg)

F3 relays

Once we got to the track filed it was closed –> crap!! :-(. But siesta got a plan B, doing the same F3 relays on the quad. 

The idea was to make teams of 3/4 PAX, spread out evenly around the track at four stations, each station with an assigned exercise, then run between stations as in a relay race. After some confusion, Chairman Mao and Oatmeal step up to clarify directions and we were able to complete 2 full laps.

Station 1 – Monkey Humpers (nobody seemed to like those)

Station 2 – Merkins

Station 3 – Carolina Dry Docks

Station 4 – Overhead Claps

Hopefully, this idea will work better when the track field is opened back.

Mosey back to the playground with a stop for:

8 Durkins

16 deeps

Mary

16 Rosalita

No time for more, but at least I had time for some bilingual counting.

We still owe 30 burpees, that will be done on my next Q (first F3 anniversary, followed by a beer salute this time)

 

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Burleson 8/21

COUNT-OFF & NAME-O-RAMA:
PAX:  Ultra, Pow Pow, Agnes, Bleep, Shushii. Double Pane, Dfib
QIC: Draper

AO: Burleson
F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:

SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:

Mosey to the Blanton Student Services Building

Partner up

Partner #1 run up the stairs and back

Partner #2 Does the exercises below

When partner #1 returns switch

50 x Derkins

75 x Box Jumps

100 x Dips

150 x Rugby Sit Ups on the bench

Mosey you the round concrete barricades

With feet up on the barricade plank walk counter clockwise until back at starting position

Repeat going clockwise

Mosey to the parking lot across from Burleson

Agile Bear Crawls – Each PAX finds 2 tandem parking spots. 

  • Bear Crawl the right side
  • Lateral plank walk left to the left side
  • Crawl bear down left side
  • Lateral plank walk right back to starting position

Repeat for a total of 5 times

Mosey to the tennis courts

Motivators short to long

Motivator long to short

Mosey to soft top

Mary

10 x Rugby Sit Ups OYO

20 x Plank Jacks OYO

20 x Mountain Climbers OYO

Homer Marge Maggie Bart till time

CIRCLE OF TRUST/BOM: YHC made a call back to the Katy trail Thursday where Rump and Ultra came and YHC challenged the PAX to push themselves to do things that are harder to do.  Todays Q was YHC attempting to be true to that.  YHC typically has a lot of running and hates bear crawling so YHC limited the running and added in bear crawls.

MOLESKIN: YHC tried to limit the running as that is typically his default.  Lots of talk early on about sore legs from the insane amount of lunges this week.  Box jumps did not help.  Otherwise not a ton of mumblechatter which was surprising since we did the routine YHC is calling the agile bear on the infamous Starbucks hands parking lot.  Bleep did say multiple times how there wasn’t any mumblechatter, which YHC thinks that was his subtle way of announcing his displeasure in the exercise. 

ANNOUNCEMENTS:

  • Happy hour tonight @ Pow Pow’s house
  • Siesta VQ tomorrow followed by 2.0 workout
  • F3 golf tourney oct 10th (or the 3rd)
  • Grow Ruck San Antonio
  • F3 10 year in January

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“The Coach K'”

Date: 08/132020
Temp: 82°  
Weather: Clear morning sky, but humid and hot AF!

Count-off & Name-O-Rama:
PAX: Jazzercise, Slushii, Bleep, Froggy, Classified, & Splash
QIC: Rump Roast 

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama:
Mosey to the Track

The Thang:
Pax didn’t know Oatmeal and I planed a KTT 2ndCT convergence!
Partner up – Partner #1 runs 200m while Pax #2 does max Burpees… That’s all
Ar 0600 we decided to leave Oatmeal & Sound Machine to it and moseyed back to Burleson Stopping about every 75yrs, where each PAX called an exercise. 
Slushii – J-Lo’s (Imagine that)
Rump Roast – 10x Erlins + 10x Derkins (IC, SC)
Bleep – 20x IST’s in Mach Turbo Speed!!! (IC, DC)
Classified – 10x Squats (DC)
Froggy 15x Hill Billies (IC, DC)
 

Playlist:
No music this morning 

 
Moleskin: 
When YHC starts the warm-up with a mosey it raises eyebrows… When I took a left at the stop sign there was immediate feeling of seriousness. Then Slushii tried to break it up by asking me if I was lost?!?! I just continued to mosey to the track. Oatmeal & I had texted the evening before about meeting at the gate we “usually” go in from Burleson. We talked about the “Boulevard” being the backup location.  We got in at the opposite end by the stadium and without the KTT gang started with “The Coach K” which started with Coach texting me this workout and saying “I thought about you the whole time, Rump”… I felt compelled to share the beatdown and a little bit of Coach K whom we all miss so much. I heard plenty of grumbling and I may have dropped a few F-Bombs myself! Overall it was a great beatdown. We made 4x laps around the track plus the run there and back. While not a KTT, I thought it was pretty respectable.
 
Announcements:  
Chairman’s walk next Saturday 22 Aug
2.0 workout, also 22 Aug. 0900 @ Burleson (Slushii is heading this up)
GroRuck update coming soon
 
Circle of Trust (CoT):  YHC Prayed us out.
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Caddyshack – The Bill Murry

Date: 08/07/2020
Temp: 83°  
Weather: Clear skies and humid AF!

Count-off & Name-O-Rama:
PAX: Plus One, Sting Ray, Ultra, Sex Panther, Froggy, Shifty McCoy, Bleep, Sound Machine, Agnes, Slushii, Special Sauce, Double Pain, Alright Alright, Teasip
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
Side Plank Hold for 60sec each side(IC)
Good Mornings  x9 (IC)
Split Squats x9 (each leg, IC)
NC Groiners x18 
Rump Challenge – Lap around the Park or Burpees till pax make the lap (Everyone ran)  

The Thang:
Rump’s version of the Bill Murray (Caddyshack / Golf Theme)
10x Merkins
10x Jump Squats
10x Big Boy/ WWI 
10x Burpees
 
Bear crawl across the field
Run/Sprint back
Repeat-O 


Circle of Trust (CoT):
Alright Alright prayed us out

Playlist:
No music this morning

Moleskin:
OK, so maybe it was more “Ground Hog Day” than “Caddyshack” but, again, my knowledge of golf is limited at best! It seemed like a good idea last night. I think everyone heard that the warm-up exercises this morning were suggested golf exercises – The internet never lies… Right?
I noticed Bleep didn’t have a whole lot to say this morning. I believe @Ultra called me an A$$hole the first round across, @Special Sauce told me he was thinking about faking having to take a dump for the first time ever at an F3 workout, @Double Pain told me that he’d forgotten what round he was on reinforcing the “Ground Hog Day” movie comparison. It was a pretty epic beatdown. 
#acceleration #isi #giveitaway 

Announcements:
Grow Ruck – sign up soon 
@Ultra trucking white Rock Lake for 6hrs next Wednesday – dets to follow
2.0 workout coming up soon stay tuned to Band – Ok, I forgot the dates!!
HH Officially moved to next week Friday, 14 Aug – Not sure if Q has been finalized 

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Alright Alright West Side Takeover

#backblast
PAX: ericmorton, Ultra, Sex Panther, Slushii, Bleep, Aaarrrggghhh, Gold Digger, splash (happy 48th birthday), FNG: Fair Weather formerly known as Chris Mendenhall
Q: Alright Alright
AO: Germany Park

Warmorama:
Side Straddle Hops x48 (major crowd pleaser)
Imperial Storm Troopers x15
Ring of Fire Nameorama Merkins
Burpees x12
Native American Run around track

Tha Thang:
Jacobs Ladder: Kraken Burpees 1:6, run the LENGTH of the field, Bonnie Blairs 6:1
Burpees x12
Dora: 100 Merkins, 200 Monkey Humpers (lots of reminders of the rules), 300 Flutter Kicks
Mosey…. and we’re done.

We ran out of time before getting to complete the rest of Splash’s birthday burpees so the PAX were sent home with homework.

Thank you to Plus One for introducing us to Kraken Burpees.

Aaarrrggghhh reminded me multiple times of my rule of no more than 10 monkey humpers at a time. That was definitely a tough portion of the workout.

Ultra and others gave me a hard time for throwing down that beatdown with an FNG present, but Fair Weather more than held his own.

No complaints about missing Mary because the 300 flutter kicks pretty much covered it.

We’ve now hit double digits 8 days in a row. Let’s keep the streak alive tomorrow.

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Running Round the Boulevard – 07/23/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sound Machine (FNG), Teasip, PowPow
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x15 IC

Windmill x10 IC

THA THANG:

Mosey to the Boulevard for some team running.  As generally happens when YHC Q’s a partner workout, we had an odd number of PAX so we split into a team of two and a team of three.  Using the Deck of Death on YHC’s phone, I chose a card and PAX completed the number and  exercise shown on the card.  Once completed, one PAX ran clockwise and the other(s) ran counter-clockwise and upon meeting completed the exercises again.  The lone caveat was that if the card showed reps of five or less, the PAX ran the big loop, anything greater than five was a small loop. 

Totals are as follows:

Burpees: 44

Squats: 18

LBC’s: 8

Merkins: 20                                                                                                          

We also hit just over four miles as well! 

CIRCLE OF TRUST/BOM:
YHC prayed us out (thanks to AlrightAlright for reminding me).

MOLESKIN:
I seem to remember that PAX wanted to run so I delivered (or perhaps that just came to me in a dream). We welcomed Sound Machine was EH’d by Classified (he received the credit since SM could only remember his name).  Once on the Boulevard, the thought of having to do multiple big loops to the flag pole scared even AlrightAlright, fortunately the cards were in our favor (something I wish would happen in Vegas) and we only had to run two large laps, however, the burpees kept coming up, which did not please the PAX.  A quick mosey back to the parking lot and we were finished!  Tclaps to Sound Machine for surviving and thriving in this workout, which was not necessarily FNG friendly, and he continued showing up following this workout as well!

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Bringing Back the WOD – Second Choice Thursday BEATDOWN!!!

Date: 07/23/2020
Temp: 78 °  
Weather: 

Count-off & Name-O-Rama:
PAX: Aaarrrggghhh, Classified, Agnes, Froggy, Bleep, Slushii, and Shifty McCoy
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
SSH x 14 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)
Rump’s Choice – Run the park or Burpee 

The Thang:
Zach Tellier WOD – F3 Style
  • 10 Burpees
Mosey 1 block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
Mosey 1 blocks back to start
2nd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
Mosey 2 blocks back to start
3rd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • Mosey 3 blocks back to start
  • 4th round mosey another block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • Complete 5th round and mosey 4 blocks back to the start/finish!
 

Circle of Trust (CoT):
YHC prayed us out – Zach Tellier paid the ultimate price – 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Hero’s like him paid so I can make the free choice to be out here in the middle of COVID getting better with my brothers. I feel like somehow these workouts honor men like him and make sure they’re not forgotten.  

Playlist:
No music this morning

Moleskin:
There was some mumble chatter thru the warm-o-rama and thru the mosey to the start. Bleep commented real shortly in that that it had dropped substantially! By the second round the PAX were asking what they had done to deserve this!?!?! We only got to the 4th round but didn’t make it to the 4th block to stack on the 150 LBC’s and moseyed back to the launch. I took a moment to talk about Zach Tellier and what this WOD means to me. HIM’s like Zach Tellier paid the ultimate price so guys like us can be out here in the gloom giving it away. #acceleration #taketheredpill #giveitaway  

Announcements:
HH tomorrow at Pow-Pows // GoRuck in September see Band for both

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F3 Dallas Preblast July 19, 2020

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

F3 Nation 10 Year Anniversary:

F3 Nation turns 10 years old on Jan. 1st 2021. To celebrate the nation is coming together at F3 Cape Fear near Wilmington, NC on Jan 15th – 17th. There will be lots of fitness, fellowship, and faith taking place this weekend. With the ability to meet men from all over the nation. For more details and to register checkout https://f310year.com Please note there is a discount code on the registration that ends 7.31.2020

Workout AOs:

MONDAY:
5:30 – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | Q: Pepper

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

5:30 – 6:15 AM | Bookcamp Workout | Germany Park (Parking Lot) | Q: Slushii

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

WEDNESDAY:
5:45 – 6:30 AM | Bootcamp Workout| Check Twitter (@f3_dallas) | Q: Sex Panther

5:30 – 6:15 AM | Bootcamp Workout | The Harbor | Q: Plus One

THURSDAY:
5:30 – 6:15 AM | Running with Pain Stations | Katy Trail (La Madeline) | Q: Oatmeal

5:30 – 6:15 AM | Bootcamp Workout | Second Choice Check Twitter (@f3_dallas) | Q: TBD

FRIDAY:
5:30 – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: TBD

5:30 – 6:15 AM | Bootcamp Workout | The Harbor  | Q: F150

SATURDAY:
7:00 – 8:00 AM | Bootcamp Workout | Burleson Park (Park on Southside) | Q: TBD

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 and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG