F3 Goes Goggins for the 4x4x24

Date – 2/3/2021
Weather –  48° and clear skies

Count-off & Name-O-Rama:
PAX –  Avril, Arrrggggghhhh, and Sex Panther
QIC –  Rump Roast
AO – Coffee Park
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
Not today

The Thang:
David Goggins Workout
– SSH’s (10mins)
– Nickles & Dimes (10mins)
– Burpee Test (10mins)
– 10x SSH into 10x Merkins (10mins)
– Unassisted Situps till time
 

Circle of Trust (CoT):
YHC prayed us out

Playlist:
Goggins says music is a distraction and won’t be there when you need motivation while doing chin-ups, gripin’ ropes, with a chain around his neck – Self Motivate

Moleskin:
T-claps to Avril as I think he was the only one that made it thru the 10mins of SSH’s without stopping! He truly pushed me to do more. There was some bellyaching, but overall it was a beautiful morning, and 4 men getting better.  Also, T-claps to our boy Sex Panther for getting back out there and embracing the suck with his fellow brothers.  We’ve missed you and glad to have you back. Now, where are those official F3 scales at?!?! LOL

ANNOUNCEMENTS:
1. F3 Golf 
2. 4x4x24 – see Special Sauce
3. Patriot challenge – see Rump Roast
4. TID 18k
5. GrowRuck San Antonio

Groundhog Day!

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, Slushii, Rump Roast, Special Sauce, Avril, Gambler, Sex Panther, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x 15 IC

Windmills x10 IC

THA THANG:

Run a small lap to the north goal post across field, around the south goal post and back to pavilion

Complete the following:

Step up press x5 each leg

Curls x10

Squat Thrust x10

Man Makers x10

Run same lap around goal posts stopping at north end to do merkins x10

Repeato…because it’s Groundhog Day.

MARY:

Legs 6” holding block

Flutters 

Penalty man makers x5 since several PAX dropped feet to ground

Try again: Legs 6” holding block

Rosalita

Low dolly, relax

No blocks:

Heels to heaven

LBCs

Various planks to close out

IRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

It’s Groundhog Day so what could we do over and over and over…Much mumble chatter about YHC not caring about shoulders today.  Perhaps I should have warned PAX to take care of their Starbucky shoulders.  Following the shoulder comments were the complaints of back pain.  I can provide the number of a good sports chiro!  Tclaps to Slushii for being prepared with an impromptu speaker to aid with the monotony.  YHC took pity on PAX with 10 minutes remaining and moved to some Mary since PAX were also upset YHC seemed to neglect core exercises today.  PAX were relieved until they figured out YHC was serious about holding feet at 6”.  Penalty man makers for lazy feet elicited what may be a record 5-6 “F U’s” on the Rumpometer.  I was humbled with such recognition and felt I should thank the Academy and everyone that supported me in my Q journey!

We all survived, had coffee and as far as I can tell, this week’s batch didn’t prep Slushii for a colonoscopy! 
ANNOUNCEMENTS:

  • Patriot Challenge started yesterday.  Get signed up and log your miles!
  • 4x4x24 this Friday!  Get on the train (Rump Roast is HC!) and start hydrating and carbo loading on Weds
  • TID18K on 3/6
  • GrowRuck Alamo 4/9-4/11
  • F3 Golf…

DT – Cold Enough to Sweat

COUNT-OFF & NAME-O-RAMA:
PAX: Slippy, Avril, Draper, 
QIC: Swiper

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
2 x 2.5 mi. DT Laps 

CIRCLE OF TRUST/BOM:
YHC prayed us out and encouraged all to pray for strength this week, in anything they do.  

MOLESKIN:
PAX were impressed with the amount of sweat the Slippy generated in the sub-40 degree temps while clipping a ~7:15 pace. Draper was pleased that the six pickup wasn’t too far and was able to keep Avril and YHC in his sights. 

ANNOUNCEMENTS:
1. 4x4x24 discussed as all are planning to participate on some level
2. INSERT

Swiper VQ – 1/20/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, F150, Avril, Stingray, Walmart, Alright Alright, Ice Box, FNG (Matt Hall)
QIC: Swiper

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH – 12 – IC
Hillbilly Walkers – 12 – IC
Daisy Pickers – 12 – IC

THA THANG:
Mosey to the sloped parking lot

Jacob’s ladder – 8:1
Merkins at the bottom
Mountain Climbers at the top

Native American Run on LH Trail to Royal Highlands Dr.

34 Dirkins – Using Curb – IC
34 American Hammers OYO

Mosey to Tennis Courts

Lunge to third court, run back, sprint to fourth court, run back – Repeat 3x

Mosey to other playground w/big knee wall
34 Irkins – IC
34 Penguin Crunch – OYO

Mosey back to Parking Lot

MARY:
34 Burpees – group count off to 34, SSH while you wait
34 IST – IC

CIRCLE OF TRUST/BOM:
YHC prayed us out asking us to be better husbands, fathers, co-workers, friends, family, etc. and prayed for a quick end to COVID and new normals to resume. 

MUMBLECHATTER:
Good mumblechatter throughout, PAX were given a quick history lesson on Hershel Walker, the greatest running back in college football history and should have learned what his jersey number was while playing at UGA.  His workouts were primarily abs and pushups, which was also incorporated.  

ANNOUNCEMENTS:
4x4x24 

Cleanup hosted by Walmart Saturday at 75/Royal

TX Independence Day 18k

Grow Ruck – San Antonio

Lindsley Park Warriors Only Friday

Date: 1/15/21


PAX: AlrightAlright, Classified, Sound Machine, Avril, Teasip, Icebox, Meatball, Oatmeal, Special Sauce, Big Tex, Siesta
QIC: Dirtbag (disclaimer given
AO: Lindsley Park

WARM-O-RAMA:
Big lap around park
SSH – 15
Windmills – 10
Baby arm circles – 10 (front)+ 10 (back) + 10 (cross)

THA THANG:

Round 1

Coupon Curls x12
Coupon Upright row x12
Coupon Squats x15
Big lap – Net Burpees 5 Teasip actually tied AlrightAlright but we wanted the work

Round 2
Coupon Curls hold in position half way then full curl x 20
Coupon Upright row hold at top x 13
Coupon Squats hold at bottom x 15
Big lap – makeup burpees


Round 3
Benches box jumps x12
Irkins x 13
Jump squats x12
Dirkins x10
Big lap – makeup burpees


Round 4
Coupon Curls x 15
Rapid bench press in cadence x 20
Grave diggers x 12 (need to work on cadence)
Big lap – makeup burpees


Round 5
Rapid bench press x 20
Squats and overhead press x 12 OYO
Skull crushers x 12 OYO
Hold coupon out in front until failure Special Sauce Won at 25 seconds could have gone for another 12 mins probably 
Big lap – makeup burpees


Round 6
Sprint on Santa Monica road to trail and back 
Mosey to picnic area and finish with Freddy M’s and planks (flat, right, left)

MOLESKIN:

A lot of mumble chatter today for those who chose to battle today over Rump Roast pilate slayer class on west side. Big time warrior mentality was shown by all. 

We welcomed the return of AlrightAlright who may be experiencing early effects of fatherhood fitness levels due to his break (or lack of sleep), no question it will be back to par in no time. 

Special Sauce set the alarm 30-45 seconds too late but made up ground quickly. 
T claps to Teasip for keeping net burpees low today for the group and Big Tex for the continuous display of fitness improvement and excellence. Also shout out to Oatmeal for continuing to remain in the front of the pax (will catch you eventually).

ANNOUNCEMENTS:

  1. Next Wednesday 1/20business casual/professional/interview clothing donations to splash
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 Sauce to assign accountability groups
  3. Texas Independence Day 18k March 6 at 0700
  4. Grow Ruck April 8-10, bring the Dallas wave
  5. F3 golf

A Gambler’s Q

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Avril, Oatmeal, Ina, Meatball
QIC: The Gambler

AO: La Madeleine (KTT)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side straddle hops

Mosey to KTT start

Hackey sacks / drummers

Daisey pickers

 THA THANG:

KTT quarter mile repeats with a mix of burpees, merkins, squat-jumps, and leg raises in between.  Usually in sets of 14.

CIRCLE OF TRUST/BOM:
YHC prayed us out and reminded us to be thankful for each day, even the 14th of January.

BAMA Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Armpit, Avril, Classified, F150, Gambler, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip

AO: INSERT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x52, IST x12, Hillbilly x12 (52-24 final score in the Natty), then a warm up lap

THA THANG:
Mosey over to the football field with coupons. As YHC mentioned, you have to pick your poison when playing Alabama, but it is “suicide” to leave Devonta Smith uncovered.

Thus, we did some coupon suicides. Run to the first light pole, come back and do 3 reps, then run to the next light pole and back and do 6 reps. Continuing until you get to the other goal line and back to do 12 reps (for the 12 catches Devonta had in the Natty)

Bicep Curls
All the way down Squats while holding coupons
Manmakers
Abs (curls while holding the coupon)

Since Bama when through the ringer of an all-SEC schedule (some say the toughest ever and the best final AP poll #4 team in human history) we did an OH press Ring of Fire to 55 (closest full round to 52)

MARY:
Rugby Situps x12, Rosalita x12, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC checked Band while clearing the mechanism in the AM and saw that Alright Alright became a father and thus was disappointed he was not there to post in the gloom. Special Sauce and several other PAX agreed and questioned Alright Alright’s commitment. 

YHC announced in the preblast that the beatdown would be Natty themed and the PAX realized once we passed 20 on the SSH that we would probably be going to 52 for Bama. YHC didn’t even have to point out the obvious that Ohio St lost by the exact same score as A&M and they didn’t even have to deal with a fully armed and operational Alabama offense like the Aggies did.

Several choice words from Rump (even said them via proxy through Sauce) during the suicides. Special Sauce also mentioned that Devonta Smith only played a half, so shouldn’t the suicides only be half of the workout, but YHC did not oblige. 

During the ring of fire, several eyerolls ensued from the PAX when YHC mentioned the toughness of an all-SEC schedule and how the Big 12 played defense now (from the flag bearers Oatmeal and Classified) and then some ACC comments too from Slushii.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5
2. TID 18k March 6 at 0700
3. GROWRUCK April 8-10 in SA

Frosty Double Time

Swiper Michael Ryan and Slippy joined YHC for a frosty double time run this AM

The above mentioned, more athletic PAX cruised at a sub 8 minute pace and left me in their dust. So similarly to MRM I was alone but still managed to complete the loop twice before 0615

Mumblechatter was going strong after the run but a suspicious looking vehicle came in hot into the parking lot and beached themselves a few feet away from us so we called it a day

HBD Oatmeal!

Q Source Beatdown – 1/9/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

THA THANG:
As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

MARY:
Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

CIRCLE OF TRUST/BOM:
Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

MOLESKIN:
It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

ANNOUNCEMENTS:
1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –