Posted on

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

Posted on

Sandbaggin’ it – 11/18/20

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, AlrightAlright, Draper
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills (or the Praise Jesus) x 10 IC

THA THANG:

PAX chose a sandbag and we began a camel pack mosey east to Fieldcrest for some 5x5x5 stops at each “corner” of the park:

 Fieldcrest: 5 sets: 5X burpees, 5X sandbag curls

Camel pack mosey to playground in SE corner of park: 5 sets: 5X sandbag step ups DC, run around perimeter of playground 5X dead bugs DC (x2)

Camel pack mosey to rec center parking lot: 5 sets: 5X HR merkins, backward run up hill with sandbag, 5X squats with bag

Camel pack mosey back to launching field for some body drags with the sandbags (approx. 20 yards) down and back x2 with 10 sandbag-free lunges thrown in at one end.

 MARY:

Freddie Mercuries x 20 IC starting on flat surface, up hill and highballing down the hill

LBC’s x 15 IC

 5x OHP with sandbag to wrap

 CIRCLE OF TRUST/BOM:
Stingray commented on our pandemic journey equating it to his M’s experience running a marathon.  She hit a wall at mile 21.  With only 5 miles remaining, one would think you are so close to the finish that it should be smooth sailing.  However,  the last 5-6 miles of a marathon are the most brutal since most training never takes you beyond 20 miles at a time.  We are at mile 21 of the pandemic as hopeful news continues to flow about vaccines.  We must push through this phase and be diligent to not only finish the race, but be encouraging to our families and others we encounter!  YHC prayed us out

MOLESKIN:
The mood quickly turned from hope to disappointment when only four PAX were present at launch.  What YHC had planned for a partner workout became a group exercise as the number of sandbags = number of PAX.  The grumbling quickly began when the PAX realized that with higher attendance the load of the sandbags could be shared with a partner, but alas, each PAX was responsible for his own 50lb “baby” throughout the workout.  With a focus on lower body, concerns quickly grew about the KTT workout tomorrow.  PAX can expect more sandbag workouts in the future as we slide into GrowRuck prep season!

Posted on

Veterans Day – Chad 1000X

November 11th, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx15

Short mosey with rucks to pavilion

THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court

Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck

Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park

Underdog on handrail x 15 DC IC – back to pavilion

Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool

LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion

Steps Ups x 40 IC – Remove ruck – mosey to handball court

Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion

Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court

Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion

MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC

CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.

Veterans Day is a day to honor our veterans and thank them for their service.  GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to  honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x

YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).

MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.

Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.

ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21

Posted on

#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)

 

Posted on

F150 3rd Anniversary

#backblast

COUNT-OFF & NAME-O-RAMA

PAX:Pow Pow, Oatmeal, Isaiah, Slushii, Lil Smokey, Classified, Alright Alright, Chairman Mao, Double Pane, Sound Machine, Draper, Stingray, Plus One, Oo-De-Lally 

QIC: F150

AO: The Harbor

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

36 SSH, 36 IST, 36 SSH, 36 Grass pickers

THA THANG:

Ring of fire burpees 4 rounds

Rd 4 Snowflake plank while waiting

Mosey with Coupons to field on other side of pool

2 Rounds

Arms

·       Manmakers x5

·       Overhead press x10

·       Curls x15

·       Skull Crushers x20

Hold Squat with Coupon until all in.

Abs

·       Vup x5

·       Elf on a shelf x10

·       American Hammers x15

·       LBCs x20

Cusack until all in.

Legs

·       Lunges x5

·       Lt Dans x10

·       Calf raises x15

·       Squats x20

Plank until all in.

Mosey back to flag

MARY:

Coupon Growing Pains IC x30 (LBC, BBS, American Hammers, Flutter Kicks)

Snowflake Plank

CIRCLE OF TRUST/BOM:

MOLESKIN:

A simple invite is all it takes to get men out. Don’t let that little voice deter you extending an invitation. All it took for me was someone inviting me to come workout with men and it peaked an interest for me to check it out. Since then I have been hooked by the fellowship, fitness, and faith. Great job today men and looking forward to where we are headed!

ANNOUNCEMENTS:

1.     F3 DFW Golf Tourney talk with Ultra.

2.     GROWRuck moved to April 9-11, 2021

3.     Happy Hour this Friday

4.     2.0 Workout following Siesta’s VQ at 9 AM.

Posted on

CLIMB VQ

COUNT-OFF & NAME-O-RAMA: F150, Draper, Aaarrrggghhh, Slushii, AlrightAlright, Plus One, Oatmeal, PowPow, Rump Roast, Bleep, Chairman Mao, Icebox, Ultra, Isaiah, Sound Machine, Jazzercise, Sex Panther, Froggy, B Cup

QIC: Classified

AO: Glencoe Park

F3 WELCOME & DISCLAIMER: Given, made regretful ant bite disclaimer, karma below

WARM-O-RAMA: 
SSH X 15 IC
Imperial Storm Troopers x 15 IC

THA THANG:
Short coupon mosey to the field for the CLIMB

Crab Walk short side of the field and run back
     Curls with coupon x 20
     Gasser

Lunge Walk short side of the field and run back
     LBCs with coupon x 20
     Gasser

Inchworm short side of the field and run back
     Iso Squat with coupon x 10
     Gasser

Merkin Walk short side of the field and run back (Ant bite Karma and merkin agony shortened merkin walk to half way)
     Man Maker x 10
     Gasser

Bear Crawl short side of the field and run back
     Bonny Blair x 20

Coupon mosey to the pavilion

MARY: (Q fatigue sets in)
Mountain Climbers x 20 OYO
Penguins x 20 OYO (YHC tries Penguin 6-inches)
WWI Sit-Ups x 20 IC
J Lo × 0

CIRCLE OF TRUST/BOM:
YHC prayed us out, thankful for another double digit turn out and asked for strength and fellowship in the coming months. 

MOLESKIN:
Very appreciative to everyone that came out this morning. Workout was supposed to be on the tennis court with motivators in between, but we improvised. Lots of grumble during the inchworm. Ant bite karma on the Merkin Walk. General disgust from pack leaders Aaarrrggghhh and AlrightAlright when YHC called the Merkin Walk when the rest of the PAX was halfway. Rump Roast claimed 7Fs on the scale. YHC was not informed of the beer/claw requirement this morning, which may have been why most of y’all showed up… but beers will be served tomorrow at the harbor!

ANNOUNCEMENTS:
Siesta VQ Saturday 8/22 at 7am, followed by 2.0 workout at 9am
F3 Golf October 10 (TX/ou Weekend). Ultra and Mulligan from FTW are Co-Q
Growruck postponed to April 9-10
F3 10 year January 15-17

Posted on

Adieu to Bachelorhood

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, D fib, Draper, Fluoride, Isiah, Island Time, Oatmeal, Plus one, Rump Roast, Sally, Shifty McCoy, Siesta, Sound Machine  
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given with COVID disclaimer

WARM-O-RAMA:
8 Vegetable Pickers, 16 ISTs, 20 SSHs (Wedding date is 8/16/20)

THA THANG:
Run a short lap around the field, then Squats x16, Pickle Pounders x16, Alabama Prom Dates x16, Monkey Humpers x8

Merkins x16
Apple Turnover (bear crawl half the field, switch to crab walk the rest of the way. Then reverse crab walk halfway back, switching to crawl bear halfway)
Reverse Crunch x16
Rugby Situps x16 OYO
Imperial Squat Walkers x16
ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, 5 regular Merkins)
Groiners x16 OYO
E2K x8 each leg

Another lap around the field

We all ran a suicide with 4 stops and 5 burpees when you got back each time
Everybody do lunges across the field
Duck Walk halfway across the field and duck walk back
Double Merkin Burpee x16
Indian Bear Crawl
Nolan Ryan x16
Gorilla Humpers x8

Same suicide as earlier, but 4 merkins each time back (16 total), followed by more Pickle Pounders and Alabama Prom Dates x16 each

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for being there with him these last 3.5 (or 4.5, YHC can never remember) years with F3 and the improvement YHC has made in fitness (tummy fat loss) and general manhood. YHC would not be where he is today, about to marry the woman of his dreams without F3. Thank you

MOLESKIN:
The jokes were funny and frequent of course. Several PAX mentioned YHC should only need about 3 reps of pickle pounders for the big night and there were probably wasn’t a need for any other type of exercise. During the Apple turnover, YHC mentioned to stop at second base, to which Sally and Draper responded “no now you can go all the way to home base” and the continuation of bases reached was asked to which YHC had no response. Draper requested I note these for the backblast, so feel free to comment if I missed some jokes. When lunges were announced, Draper had some not kind words for Oatmeal after their EC was apparently heavy on the legs with them carrying their coupon and ruck for over 2.5 miles. So #tclaps to them and PowPow (who had to leave early) for doing the EC. There was a heavy dose of Rump F-bombs today, which YHC always likes to hear since it means the workout is tough. The Double Merkin Burpees produced quite the groaning, as well as the burpee suicide. YHC appreciated everyone coming out to show support as YHC bids adieu to the single life.

ANNOUNCEMENTS:
1. Siesta VQ next Saturday, 8/22 at 0700. Come out and support him!
2. 2.0 workout to follow at 0900, should be about 30 minutes.
3. GrowRuck SA has been moved to the weekend of April 9-10

Posted on

No Brooks, some Biceps

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Classified, Double Pane, Draper, Froggy, Plus One, Rump Roast, Shifty McCoy, Slushii,  Sound Machine, Special Sauce
QIC: Teasip

AO: Glencoe Park #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given, including COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Windmill x10

THA THANG:
Mosey to the Playground for a quick circuit:

Group 1 does 5 pull ups, then relieves Group 2 (doing Squats AMRAP) who relieves Group 3 (doing LBCs AMRAP) who relieves Group 4 (doing Step Ups AMRAP) who goes to do 5 pull ups. Complete 4 rounds.

Mosey to the football field for some football suicides with coupons. The markers were each of the three lights on the far side and the far goal line.

Suicide 1: Going from short to long with increasing Bicep Curls (3,6,9,12)

Suicide 2: Going from long to short with decreasing Man Makers (12,9,6,3) 

Bear Crawl to the first pole and Crawl Bear back. 12 OH Press when back

Suicide 3: Going from short to long with increasing Squats (3,6,9,12)

MARY:
Done a little during the circuit at the beginning

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
With Brooks not showing up on Sunday, YHC decided to go heavy on the running. YHC was originally going to do the Suicide Special, but decided to modify it with coupons and football field. Special Sauce and a few others were curious if we were going to repeat the Bill Murray Caddyshak/Groundhog Day workout, but quickly found that was not the case. Rump was none to pleased and let YHC know it early and often. Overall a solid turnout and YHC was happy to have so many post in the Gloom. 

ANNOUNCEMENTS:
1. Ultra is rucking to raise  money for Doctors Without Borders in their support of Beirut this Wednesday starting at 1800 and going to midnight. Come join him for all or some of it and donate.
2. 2.0 workout to take place next Saturday, August 22 at 0900 after Siesta’s VQ.

Posted on

Double Omaha with a Tour de SMU Stairs

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Flouride, Island Time, Pepper, Pow Pow, Siesta, Sound Machine, Special Sauce 
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x 20, IST x15, Vegetable Pickers x12

THA THANG:
Omaha from the tennis court to the softball field for F3 baseball. Teams completed 40 or 60 of an exercise at each base. Doing all four exercises was a run. Each team had 2 runs and left guys on base. Exercises were: Merkins, Squats, LBCs and Burpees.

Mosey to the Quad where there was a graduate taking photos, so Omaha to the Engineering steps for Jacobs ladder with Squat jumps and Derkins. Quick feet on the stairs (both feet touch each stair)

We continued our Tour de SMU stairs with the other side of the engineering building which was a much bigger staircase so did 11’s with Carolina Dry Docks and Box Jumps onto the fountain. Stayed there after for 20 Dips OYO and 20 Irkins OYO. 

Mosey to the Pit of Misery for some abs (15 rugby sit ups, Uptown crunch x12) and some more box jumps up the stairs/amphitheater seats with 10 hand release merkins at the top (3 total rounds).

Native American run back to the park (thanks Sauce) and then a 4x5x4 (4 rounds of 4 exercises with 5 reps). Exercises were Dips, Swerkins, Pull ups and Dirkins. Ended right at 8 for COT.

MARY:
Done at the Pit of Misery

CIRCLE OF TRUST/BOM:
YHC prayed everyone out

MOLESKIN:

Some good EC with Alright Alright bear crawling a mile in 38(?) min, YHC bear crawling .6 miles and Pow Pow and Draper doing the Burpee Test and rucking 1.5(?) miles.

Lots of good mumblechatter this morning. Started off hot with Pepper strolling in looking like he chose to watch the entirety of the Mavs collapse against the Rockets, but #tclaps to him for posting this AM after watching that. That was followed by the Joe Kelly fan club proposing a re-enactment of the Kelly-Correa “faceoff” with Draper being Kelly and YHC (a big Stros fan) playing the part of Correa. The theme of Astros and cheating continued to the F3 baseball where Pepper accused the team of YHC, AA, and Island Time of cheating to which the observation was noted that YHC was a part of the team and thus that was the only explanation. 

The next plan was to park it at the Quad for a bit, but someone was taking graduation photos, so YHC decided to Omaha and explore some staircases. The PAX was going to go to the Pit of Misery (which YHC incorrecly called the Pit of Doom and was quickly corrected by Special Sauce who also wondered if YHC was a Bud Light guy. To which YHC answered that YHC is a fan of all free, cold beer, which has been Bud Light on occasion). The original plan was to just touch every stair, but that was potentially too easy, so we switched to quick feet/both feet every step. Except the stairs were rather small and per Alright Alright “we all have big feet. you know what that means?” to which YHC and Special Sauce quickly responded “yea we need big shoes and big socks”

We then had F3 Golf Talk officially unofficially sponsored by Lone Star (the official unofficial beer of F3 Dallas) to talk about dream pairings of Bryson with Patrick Reed or Brooks Kopeka. No ants were found in the Pit so we didn’t have to worry about free drops. 

Overall a good workout with lots of stair work and some Omahaing and YHC appreciated the PAX bearing with the changes.

ANNOUNCEMENTS:
1. GrowRuck in SA 9/19. Sign up ASAP!
2. F3 10th anniversary workout. No more coupon with picklejumper, but should still be a fun time. M’s and 2.0’s welcome!

3. F3 Dad’s and 2.0’s workout coming soon! Slushi posted a poll on band, so fill out which date works best for you.

Posted on

MISSION!

Tuesday, July 21, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Plus One, Teasip, B Cup, Oatmeal, F150, Slushii, Sex Panther, Rump Roast, Shifty McCoy, Special Sauce
QIC: PowPow

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

MISSION

Merkins x 5 (DC, IC) // ISTs x 10 (DC, IC) // SSHs x 15 (DC, IC) // Squats x 15 (DC, IC) // Irkins x 10 (DC, IC) // OH Claps x 10 (DC, IC) // Nolan Ryan x 10 (DC, IC) each side

THA THANG:
Partner up. Partner 1 does single leg deadlifts with coupon and rear leg elevated on bench (we’ll call these SLDs until we get a better name) while Partner 2 does curls with coupon

RD1: SLD x 5 each leg (no coupon for first round to work on form) & Curls x 10. Run across football field to opposite sideline (@50%), run back (@80%)

RD2: SLD x 5 each leg & Curls x 15. Run across field, run back.  Pick up coupons and lunge walk across field carrying coupon ~1 minute, lunge walk back.

RD3: Repeato RD2

Coupon bent over rows x 10 (DC, IC) then mosey to tennis courts to paint the lines

MARY:
Single leg glute bridge w/opposite arm coupon press & hold (Definitely need a name for this one) x 5 each leg

LBCs x 20 (DC, IC) // Uptown crunch x 10 (DC, IC) each side // Crab cakes x 15 (DC, IC) // Flutters with block press & hold x 15 (DC, IC) // Rosalita with block press & hold x 10 (DC, IC)

Repeat single leg glute bridge x 5 each leg

Squats x 10 (DC, IC)

CIRCLE OF TRUST/BOM:
During Name-O-Rama Alright Alright went around the circle handing out F3 Dallas business cards to every PAX. YHC explained that we started the workout by spelling out “MISSION” and then recited F3’s mission out loud for the PAX. The business cards are about EHing other men and EHing is essential to the MISSION. F3 is unique because of the five core principles, we’ve got something that ALL men need, but most men don’t have in their lives. YHC prayed us out by reciting the five core principles and exhorting each PAX to go out and #GiveItAway.

MOLESKIN:
Slushii, Bleep and Pepper gave the HC but were nowhere to be found at 0530 . Yeah, I am calling you out in the backblast, sorry!  While Sex Panther, crafty as he is, dropped the lowest risk HC ever – he HCed on Band 20 minutes before the workout started, presumably while driving to the AO.

Slushii actually showed up! He was just 15 minutes late. We were not hard to find and glad you made it out brother, better late than never! Rump Roast offered up a moderate amount of his “signature feedback”, no F-bombs that I recall, maybe a “PowPow you suck” or two. YHC’s first attempt to demonstrate form on the SLDs was a fail, completely rounded back.  Alright Alright helpfully corrected Draper’s form by shouting at the Q, “Draper’s doing it like a Claymaker, is that right?” Man, lunge-walking with a coupon is tough! There will be more of that in YHCs future Qs.

Great to see Sex Panther back in the gloom after a few weeks off in California. Alright Alright wore a weight vest with 8 lbs, getting ready for GrowRuck (Tclaps!), and this momentarily took him into full beast mode – he rage-smashed his coupon on the ground after the 2nd round of lunge walks.  Fortunately, YHC brought a spare and so Alright Alright did not go miss anything during Mary.

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!