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SHIELD LOCKS and dissing Spiderman

May 28, 2021

COUNT-OFF & NAME-O-RAMA:
PAX: Classified Slippy AlrightAlright Big Tex Icebox Meatball Siesta Jennay Chase (FNG)
QIC: PowPow

AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
See below

THA THANG:
Circle of Pain at the Pavilion, Q leads PAX through the exercises below. After each set the PAX run the smaller loop path from the pavilion around the playground and back to the pavilion.  Beginning with the 2nd run (after the Hillbillies) 2 PAX stay at pavilion to perform sandbag deadlifts (120#) – 5 reps then switch alternating while rest of PAX run. Each pair of PAX did the deadlifts twice.

SSH x 20 DC
Hillbillies x 20 DC
ISTs x 20 DC
Eagle wings x 20 IC
Lunges x 20 IC
Derkins x 20 IC

LBCs x 20 DC
One legged Burpee x 20 OYO
Carolina Dry Dock x 20 IC
Knee to elbow x 20 DC
Superman x 20 IC

MARY:
WWI sit-ups x 10 DC
Jane Fonda’s x 10 / leg
Crab cakes x 20 DC
LBCs x 20 DC
Flutter kicks x 10 DC
Freddie Mercury x 12 DC

CIRCLE OF TRUST/BOM:
YHC’s typical blend of expressing gratitude and a charge to the PAX to go out and get after it and accelerate their relationships. Capped off with an enthusiastic “Kobe!” from Alright Alright

MOLESKIN:
Lots of mummblechatter and high levels of 2nd F (or put another way, lots of Alright Alright talking and the rest of the PAX reacting) given the structure of the workout. Chase, the FNG that Jennay brought, did great, YHC is looking forward to seeing him again. Classified helpfully gave PAX guidance on deadlift form (and carried the sandbag back to YHC’s car after the workout, thanks brother!).

AA mostly gave YHC a pass with the Eagle Wings exercise but lost his mind when YHC called Peter Parkers “Knee to Elbow” in order to suit my spelling needs (spelling SHIELD LOCKS), then YHC dropping Supermans right after the “disrespect” to Spiderman just added to the drama. YHC would have loved to “argue” with AA over these unforgiveable violations of protocol, but was occupied counting cadence. The rest of the PAX really failed to come to YHC’s defense in any meaningful way…YHC will chalk that up a failure of his leadership.

The point of the workout was to acknowledge Shield Lock Week here in Dallas but also to incorporate some heavier lifting. Coupons are good, but at 35 pounds they’re not really gonna build much strength/power when it comes to certain movements (squats and deadlifts for example).  Hence the 120 pound sandbag deadlifts.

ANNOUNCEMENTS:
Carry the Load- this Sunday 5/30 – Monday 5/31
Memorial Day Flag planting and removal on 6/5 –  leading this
F3 Bingo launching on 6/1
Bro/M/2.0 Yoga – 6/5
F3 Golf – planning is underway

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Glencoe Mudbowl

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Classified, Teasip, Draper, Gambler, Gutenberg
QIC: Jobu

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x15

IST’s x 15

Arm Circle’s Forward and Backward x 15 each

Indian Run around park

THA THANG:
A.L.A.R.M Workout

Workout 1:

bear crawl/crawl bear 25 yds each

squats w/coupon x 20

mountain climbers on coupon x 20

row w/coupon x 20

Merkin w/coupon x 20

Reapto

Workout 2:

Curls w/coupon x20

lunge w/coupon x10 each leg

scissor kick w/coupon x 20

Run 200 yds

Man Makers x 10

Workout 3:

Shoulder press w/coupon x 20

Broad jumps w/coupon 30 yds

Australian snow angels x20

Ranger Merkins x 20

Marionettes x 5

Forearms:

Partner up and run with coupon between pax 100 yds switch arms and run 100 yds.

MARY:
LBC’s x20 (DC)

Penguin’s x 20 (DC)

Freddy Mercury’s x15 (DC)

Plank Holds (Middle, Left arm, Right arm, Middle)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC showed up 15 min early to checkout field conditions and they were just as bad as expected! Nice and muddy. Classified and Teasip were already EC rucking before YHC arrived. During warm ups PAX ran the Indian Run. Many PAX pointed out that it was the fastest Indian Run in F3 Dallas history. First exercise were Bear Crawls and Crawl Bears in the mud. Draper had a hard time controlling his Crawl Bear. He kept veering off diagonally instead of straight back. YHC found a cheat code with Muddy Crawl Bears. Keep your feet on the ground and slide backward while pushing with your hands. Many PAX loved/hated the Australian Snow Angels as well as the Broad Jumps w/coupons. All the PAX enjoyed the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise) template. YHC forgot to take a picture.

ANNOUNCEMENTS:
1. RIP Band app
2. Carry the Load

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Harbor Sprints

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Classified, F150, Jobu, Phelps, Rump Roast, Silent Bob, Slippy, Sound Machine, Special Sauce, Stingray 
QIC: Teasip

AO: Lake Highlands North Park (#theharbor)
F3 DISCLAIMER & WELCOME: Given, with COVID disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x12

THA THANG:
Split into four groups for 4x5x5 with Pull-ups, Swerkins, Dips and Squats

Mosey to the parking lot for 10 sprints, with a Mary break after 5

Mosey to the benches for Irkins x10, Step ups x20, and Derkins x10

Mosey over to the hill for 10 more sprints, this time up the hill with another Mary break after 5

Mosey back to the parking lot for some backwards sprints, then a shuffle sprint and karaoke sprint

Mosey back to the start where the burpee rule was in effect so 6 burpees. Then finished up the workout with Gorilla Squats x12 and OH Claps x12

MARY:
Did the following exercises throughout the workout:
Uptown crunch x12, Rosalita x12, Rugby situps x12, 

CIRCLE OF TRUST/BOM:
YHC talked about what the CoT means and encourage PAX to be vulnerable with each other to help keep each other accountable. YHC shared his recent struggles with his M and taking her for granted/harboring resentment lately. Good input from several PAX from improving communication, keeping the word Grace in mind, and trying to do little things for the M (giving gifts/cookies, doing the dishes). Much appreciated men!

MOLESKIN:
YHC planned on doing some running after Slippy’s brutal tabata workout yesterday that only involved about .5 miles of movement. YHC showed up a few minutes early to get a lay of the land and find good sprinting spots. Classified saw this and assumed that YHC was looking for a portapotty (a smart assumption).

The PAX were none to thrilled about the sprints. Slippy had a blowout after about sprint 4 and went to the non-mobile workout for the rest of the workout. Rump Roast 2.0 was out in full force and full of positivity. Sauce pointed out multiple times that “we’ve already done these” as we returned back to prior stops for the workout. We discovered Classified has quite the backpedaling speed and may have been misused during his gridiron glory days as a lineman when he should have been a corner.

Slightly less mumblechatter than normal, which YHC attributes to the PAX sucking wind and having almost constant movement. YHC will definitely continue to incorporate sprints and pullups in future Qs.

ANNOUNCEMENTS:
1. 2.0 Workout this Saturday at 0900
2. Carry the Load Memorial Day Weekend
3. F3 Golf

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El Beatdowno de Cinco De Mayo

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Slushii, Bleep, Sweet Baby, Gambler, Phelps, Rump Roast, Supercuts

QIC: Oatmeal

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Slaughter Starter (courtesy of AA) – 20 burpees

+5 more burpees for Supercuts tardiness

IST x10 IC

SSH x 10 IC

Windmill x 10 IC

THA THANG:

Striders across field and back

Bear-crawl Bataan across field.  The Six bear crawls to the front, performs five merkins, five squats and holds Al Gore until passed by next PAX.

Mosey to the north end of Turtle Creek and partner up to commence a Dora in celebration of Cinco de Mayo:

 

M – Merkins x100

A – American Hammers x150

Y – Yeah thrusts x200

O – Overhead claps x250

Mosey to the bleachers for mucho ejercicios

Chesto:

Merkins x10

Werkins x10

Diamond merkins x10

Irkins x10

Derkins

Legos (Piernas):

Squat x10

Lunge x10 SC

Mexican jumping squat x10

Bonnie Blairs x10 SC

Clay Makers x10 SC

Abos (Estomago):

Rosalita x10

Flutter kicks x10

Heels to heaven x10

Low dolly x10

LBC 10

CIRCLE OF TRUST/BOM:
YHC prayed us out.  Extolled the virtues of Shield Lock groups and implored the men to seek out another man of similar age, values, stage of life and connect. Shield Lock groups are there to increase accountability and discuss real issues that we face as men. YHC has formed a Shield Lock with F150, Phelps and DFib and will report progress as we develop deeper relationships and get into meatier issues (

MOLESKIN:

AA’s Slaughter Starter was not a crowd favorite as YHC asked him to take over the warm up so I could quickly grab my weight vest after being shame goaded into it by Slippy & AA.  Slippy wowed the crowd by announcing he was wearing 50lbs in his vest to start the workout, however I think he quickly reassessed once we started the workout.  Mumblechatter was varied throughout.  Rump Roast accused YHC of not knowing what he was doing during the “mucho” exercises, but as I recall I was spent at this point.  

ANNOUNCEMENTS:

  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout: May 8 @ 0900
  • McKinney workout May 8 @ 0700 
  • F3 Golf
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Monday Morning w/ Rump’s “Dynamic” Warm-up

Date – 5/03/2021
Weather – 73° with a slight wind out of the South

Count-off & Name-O-Rama:
PAX –  Sound Machine & Classified 
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 

Intro/ Warm-o-Rama:
Dynamic Warm-Up
IST x20 DC, IC
Mosey to Benches
Box Jumps x10  OYO
Mosey to South parking lot
T Merkins x10 OYO
Mosey to Stanhope Ave
Squat Jumps x10 OYO

The Thang:
Ascending Curb Crawl – Starting position Bear Crawl facing the opposite curb. BC to other side, turn & place feet on the curb to complete one Derkin, crawl back and complete two Derkins, continue to 13
 
Mosey to end of Stanhope Ave and Lomo Alto – 10x Squats IC, DC

Mosey back to South end of the track at Germany
 
Dan Taylor using the outer lanes to the North end – 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio)

Mosey to the tennis courts for “Jacob’s Ladder” / “Seven’s” with a twist… Alternate between running the courts & Bear Crawls in between sets. 
 
x1 Suicide for good measure
 
Mary:
20x LBC’s IC, DC
20x Rosalita’s IC, DC
10x Big Boi Sit-Ups OYO
 
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None
 

Moleskin:
I was a little disappointed to only see 2 other PAX but, confessed to them both in the CoT that if they wouldn’t have shown up, I WOULD have gone back home so T-Claps to Classified and Sound Machine! Know that getting out of bed and showing up today undoubtedly made me better today!

From not starting with SSH’s to promptly leaving Germany Park, I wanted today’s beatdown to be different and I need to focus on my lower body strength. The warm-up and curb crawl didn’t eat up as much time as I had anticipated. 

Announcements:
2nd Week of F3 at The Shops at Park Lane – Show-up n’ Show-out
Carry the Load | Memorial Day 
F3 McKinney Launch This Weekend
2.0’s Workout This Weekend

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SCT Quad Q

COUNT-OFF & NAME-O-RAMA:
PAX: Phelps, DFib, Waterfall, Classified, Trash Panda
QIC: Slushii, Agnes, Bleep, Rump Roast

AO: Burleson SCT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Hillbillies x 15 IC

10 Burpees 

THA THANG:
Rump Roast – Mosey to field and do Ring of Fire (T-Merkins and Hand Release Merkins) x 37; burpee test for 6min

Bleep – Native American Run to fountain and back to soft top; 10 burpees

Slushii – Move to the wet grass and do combination of core exercises IC (J Lo, Penguin Crunches, Homer to Marge, Uptown Crunch, Big Boi Situps, Heels to Heaven, Dead Bugs, others that YHC can’t remember)

Agnes – Mosey to tennis courts (lunge walk around outside of 4 courts, box jump at each corner of court, mix in 5 burpees every couple of minutes)

MARY:
Done during workout

CIRCLE OF TRUST/BOM:
Rump Roast prayed us out with a few specific prayer request this morning and thankful to be in the gloom with our brothers. 

MOLESKIN:
Agnes had the bright idea to Quad Q a #westside workout. Yesterday we started planning on what to do and when. Normally the rain would have been an easy excuse for some of our fartsackers but they prevailed. Tclaps to Phelps and Classified on the continuation of the quest for the perfect month! We had a willy loman from F3 Naperville join us this morning. Waterfall was thankful to not have to wear a mask and still be alive! DFib was able to beat the fartsack and join us during his second busiest week of the year, thanks DFib! Trash Panda was thrilled to jump right into the mud. 

Rump Roast thought it would be fun to immediately mosey to the field and get right to a Ring Of Fire with T Merkins and Hand Release Merkins. Lots of mumblechatter around being wet and dirty right off the start. 

Once we got to the fountain during Bleep’s 10min many of the PAX washed off their muddy hands before heading back to the park for YHC to take over. 

YHC put everyone back on the grass for 10min of non stop core work. 

Agnes led the PAX to the tennis courts for a lunge leg destroyer! 

ANNOUNCEMENTS:
1. F3 Golf
2. AA’s 1st annual 30th birthday party May 1 (3pm-5pm)

3. Carry to Load (Memorial Day – Sunday noon to Monday noon)

4. 2.0 Workout May 8th

5. Launch of F3 McKinney (First 3 Saturdays in May)

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Up and Down the Parking Deck

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Alright Alright, Big Tex, Classified,  Lil Smokey, Oatmeal, Rump Roast, Silent Bob, Slippy, Slushii, Sound Machine, Special Sauce, Supercuts, Sweet Baby
QIC: Teasip

AO: Burleson #2CT
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
SSH x20
Hillbillies x15
IST x15
T merkins x15

Merkins were changed to T merkins by request of some of the PAX and it spelled out what many PAX were thinking when we began Tha Thang

THA THANG:
Mosey to the parking garage for Parking Garage Suicide. Run up and back each ramp, with a burpee at the top and bottom of each ramp.

Quick Mary for some recovery, then bear crawl up the entire parking deck. Mosey back to the park for a couple of burpees before time.

MARY:
LBC x15, J Los x10 (for the West Side)

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was very torn on what to do for his first SCT posting and Q, and after some discussion with other PAX, YHC decided to go back to the TID crowd pleaser of a parking deck suicide with some bear crawling (which was promised in the preblast, not beers. Reading is tough eh Special Sauce?)

The PAX enjoyed the spelling of the warmup exercises, but did not enjoy the next phase. Several PAX jokingly asked if we were doing the TID suicide again and when YHC informed them that yes, we were, quite a few four letter words similar to the word spelled by the warmups were uttered. It’s always a crowd pleaser. YHC even got an “EAD” from Rump, which YHC thinks is at the top of the Rump scale, above the F bombs.

The bear crawling was also a crowd pleaser, but everyone finished in time to mosey back to the park. We took the poop stairs back which led several jokes of bear crawling, crawl bearing, crab walking, and walk crabbing those stairs, so now YHC has ideas for his next 2CT Q.

Some good 2ndF after the beatdown as Slippy humble bragged about being an Hawaii expert and gave YHC his recommendations. Some Band discussion about the length of running during the workout, with some apps showing about 1.5 and Alright Alright’s showing over 3. We agreed it was closer to 1.5 

ANNOUNCEMENTS:
1. Launch of the Shops at Park Lane  AO on Tuesday, April 27
2. Launch of McKinney workout on Saturday, May 1
3. Carry the Load from Noon on Sunday, May 30-Noon on Monday, May 31 (Memorial Day)
4. 2.0 Workout on Saturday, May 8 at 0900 at Burleson

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Deck of Death at Lindsley

COUNT OFF & NAME-O-RAMA

PAX: AlrightAlright, Classified, Dirtbag, Icebox, Meatball, PowPow, Siesta, FNG – Colton

QIC: Big Tex

AO: Lindsley

Warmorama:

15 SSH

15 IST

10 Veggie Pickers

Tha Thang:

Run a lap around park

Deck of Death: Hearts = American Hammers (DC), Diamonds = Burpees, Clubs = Merkin, Spades = Squats. Start with a deck of cards, flip a card over and do that number of the corresponding exercise. Jack = 11, Queen = 12, King = 13, Ace = 14. Proceed until we are through all 52 cards.

12 Alternating Shoulder Taps IC

Run a lap around park

12 Alternating Shoulder Taps IC

12 Step-ups on bench DC

12 Carolina Crawdads oyo

Mary:

JLOs

LBCs

Flutter Kicks

Rosalitas

Penguin Crunches

COT:

YHC Prayed us out.

Moleskin:

I planned a pavilion centered workout, which made it mumble chatter friendly, helping us get to know FNG-Colton. Alright Alright said something about too many burpees and not enough running. Icebox thanked me for the “dry” work out, which I wasn’t sure how to interpret, so I took it as a compliment. Some comments from the PAX in general about the integrity of the deck of cards.

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43 STRATEGERY

COUNT-OFF & NAME-O-RAMA:
PAX: Silent Bob, Agnes, Classified, Slushii, Slippy, Lil Smokey and Lifeboat
QIC: Gold Digger

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Announced and Acknowledged by all.

WARM-O-RAMA:
In Cadence… SSH x15, IST x15

THA THANG:
Mosey to the George W. Bush Presidential Center (GWBPC) from Burleson Park. There, in the parking lot, we began the first of many 43 Strategery workouts. 

The PAX was instructed to do to following:

3 Rounds: 43 Squats > Run 43yds > 43 American Hammers, repeat…

3 Rounds: 43 Lunges (Double Count) > Run 43 yds > 43 LBCs,  repeat…

3 Rounds: 43 Good Mornings > Run 43 yds > 43 Mountain Climbers

We made it through 1 round of the last group of exercises before moseying back to Burleson for Mary.

MARY:
Circled up and went around doing 43 reps (single count oyo) of everyone’s exercise choice. YHC began with Freddie Mercury’s, followed by Agnes’ Penguin  Crunches, followed by Lifeboat’s Bear Crawls twice in a circle, followed by Slippy’s Frog Crunches, followed by  Lil Smokie’s Supermans, followed by, last but not least, Classified’s JLo’s.

CIRCLE OF TRUST/BOM:
YHC prayed us out, giving particular thanks to the men of F3, our community and the freedoms we enjoy in this country.

MOLESKIN:
YHC dressed up for the occasion, in my best early 2000s presidential running gear. The plan was to do the workout in the GWBPC field, but multiple security guards, all of which were packing heat, deterred us. During the workout, GWBPC employees kept driving around the parking lot, backing into parking spots etc. I particularly appreciated the person driving a blacked out late 90s model Lincoln Town Car. Such a great automobile!

As always, I am nervous to Q and always feel that my workouts aren’t that great. I felt much more confident when Agnes looked over mid-workout to drop an “FU Gold Digger” in Rump’s voice. Arguably one of my favorite things in life is hearing Rump getting pissed at everything around him, even when he’s not physically present. Thanks Agnes. I am particularly proud of Lil Smokie for crawling out of the fart sack to post. Keep it up Braaa. Lifeboat left to go back to ATL. Come back soon! Silent Bob was silent, Slippy was stealthy,  Classified was sweaty Slushii’s calves were, well… sexy.

ANNOUNCEMENTS:
1. GrowRuck 2022, 2023, 2024, 2025 infinity…

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Post GrowRuck Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Slippy, Classified, Dfib, Pow Pow, Sound Machine, Stingray, Phelps, Big Tex, Slushii, Silent Bob, Icebox, Cash (Pax from Katy), Scott Friend (FNG), Tyler Zoz (FNG)
QIC: Jobu, Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops x20; Pickers. x.20

THA THANG:
Group 1: Carry Coupons around outer loop 2.5 laps in 20 min. Penalty burpees for not finishing.

Group 2: Split into groups of 4. Starting at home plate each group must have one person performing lunges with sandbag while the rest of the pax bear crawling alongside. Group must go all the way around the entire field and stop at every light post and perform 100 merkins as a group. Once back at home plate group must perform 200 dive bombers. The sandbags were not aloud to touch the ground at any point in the workout.

MARY:
Penalty burpees x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was ready to exchange his Q for another day because of his recovery from Growruck. Oatmeal talked him into co-Qing so we could share the lessons we learned with the group. Most of the complaining came from the soreness of the Pax who attended GrowRuck 2 days before. 

ANNOUNCEMENTS:
1. All future GrowRuck events