Omaha Q

Teasip Ant Man Whoops Oatmeal Island Time Ina Siesta Nicky Roth PowPow Special Sauce sound machine
DFib Brutus joined YHC for an Omaha Q beatdown

Warmup

Mosey to ring of benches

20 Bobby Hurley squats
10 dips, both exercises call by workout die

Mosey to quad
Partner up for
50 burpees
100 lunges
150 IST’s
200 merkins
250 plan jacks
While alternating running around the flag pole and back

5 minutes of interval abs, changing exercises every 30 seconds

5 minutes of Mrs Icebox arms, changing exercises every 30 seconds

Run out to flag pole and back

Mosey to ring of benches
15 Bobby Hurley squats
20 burpees, both exercises called by the workout die

Mosey back to park for slow county Mary
Freddy Mercury’s
Flutters
Penguin crunches
WWI sit-ups

Luckily(?) for the PAX YHC and Dirtbag had talked about splitting up the Q last night so when Dirtbag KO’d himself during the EC run (possible delayed victim of murder bunny’ing up The Hill at Lindsley?) YHC was kinda sorta prepared.

Mumblechatter picked up in the second half when there was a lot less counting and we rocked out to SirusXM’s top 500 hip hop songs, I think we heard 478-465. Teasip went 2 for the first 10 on knowing the artist

I posed the question of what would happen if Rump Roast tried to use a speaker, interval timer, and dice during a workout and the consensus was that his head would explode

Thanks to the PAX for putting up with a half baked Q on a cold and wet day!

Announcements
F3 golf
CSAUPS
Grow Ruck

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.

New Year’s Day 2021

#backblast #attendancepost
F3 Nation’s 10th Birthday

PAX: Dirtbag F150 Ina Oatmeal Plus One Rump Roast Slushii Teasip
QIC: Alright Alright

Warmorama:
Mosey to top of parking deck
Side Straddle Hops x75 (as a penalty for six lagging)
Side Straddle Hops x10 (for good measure)
Imperial Storm Troopers x15
Merkins x10
Squats x10
Monkey Humpers x10

Tha Thang:
Jacob’s Ladder – run down two ramps, burpees (1:5), run up two ramps, burpees (5:1)
Mosey down three ramps
Jacob’s Ladder Repeato – same as before but 3:1 and 1:3 on burpees instead

Disguised Dirty McDeuce – Mosey to benches (yes, benches)
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to the Quad
11 burpee penalty
Mosey to “Stonehenge”
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to Centennial Quadrangle in front of Laura Lee Blanton Building
Bear Crawl lap around Centennial Quadrangle
Crab Walk lap around Centennial Quadrangle
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey back to Burleson Park, Native American run when picking up the 6

3 Minutes of Mary:
LBCs x12
Flutter Kicks x15

COT:
10 years ago Dredd and OBT led the first ever F3 beatdown. Today, F3 is in close to 30 states and there are 2900 workouts each week. Men around the nation need F3 for all three F’s, Fitness, Fellowship and Faith. It is our responsibility to share this gift with every man we come in contact with. No more excuses men. EH all men. #AlwaysBeEHing #GiveItAway

Mumblechatter:
Very quiet group today, but they did respond properly to every request to “grab a bench.”

Slushii argued that it should only be a 45 minute workout since it is Friday. YHC told him that since it was a holiday we would be doing a full 60 minutes. The exact stunt that was pulled on Plus One at his first workout ever 6 years ago today.

Happy F3 Birthday Plus One. F3 Dallas probably wouldn’t exist today without your leadership and commitment. There’s no way I could have persevered in those early months without you.

Rump Roast courageously fought through some serious back pain to finish this one. #tclaps for an incredible effort.

Dirtbag is quickly climbing the fitness charts. I thought he was going to beat Oatmeal on the Jacob’s Ladder. Everybody is going to have to post regularly and push themselves to try to keep up with this dude.

It was so cold that Ina had to put on a pullover.

F150 gave it everything he had on the crab walks despite some tricep cramping. He wasn’t gonna modify that’s for sure. Great work!

Oatmeal was full of energy after getting chased away from Klyde Warren Park by security last night.

Teasip put in a really impressive crab walk too. I thought he was gonna catch me at the end. It was closer than I like.

Merkins & Wind Sprints… Please!

Date – 12/30/2020
Weather – 60° & a light rain/drizzle

COUNT-OFF & NAME-O-RAMA:
PAX: Ina & Slushii
QIC: Rump Roast

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
20x SSH (DC)
18x NC Groiners (OYO)
14x IST (DC)
10x Veggie Pickers (DC)

THA THANG:
Capoot WOD F3 Style
100x Merkins OYO (pick up the 6 or do 4×4’s)
4x 40yrd Sprints

75x Merkins OYO (pick up the 6 or do 4×4’s)
6x 40yrd Sprints
 
50x Merkins OYO (pick up the 6 or do 4×4’s)
8x 40yrd Sprints
 
25x Merkins OYO (pick up the 6 or do 4×4’s)
10x 40yrd Sprints
 

MARY:
You-Call-It
Slushii – 10x Box Cutters
Ina – 15x Rugby Sit Ups
Rump – 12x Big Boi Sit Us
LBC’s till time

CIRCLE OF TRUST/BOM:
Slushii prayed us out

MOLESKIN:
A week or so ago, I believe Sex Panther had us team-up and run old fashioned wind sprints. Running isn’t my strong suit so I thought this would be a good one to build on that. I also enjoy tweaking these Hero WOD routines to fit an F3 workout and honoring guys that go out serve us so that we can have the freedom to get up and do this.  I would say the pax didn’t enjoy the Merkins as much as I hated the running. As with 40yd sprints in football practice, I appointed Ina to keep us honest and if we weren’t all giving 100% all the way thru to make us repeat. Luckily, we all pushed hard and didn’t have to do any extras. I’m pretty quick when I know how far I’m going… For an old guy!

ANNOUNCEMENTS:
F3 Golf, blah blah blah, F3 10yr delayed. Blah blah blah
Oatmeals NYE “Thing” 
CSAUP 4x24hr Comming up in Feb???? I think…

Sandbagging It

December 17, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow

AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered

WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC

THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts.  Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.

Let’s get warmed up with gassers and BLIMPS (no sandbag):

Gasser across the five courts to the other side – Burpees x 5

Gasser two lengths (other side and back) – Lunges x 10

Gasser three lengths – ISTs x 15

Gasser four lengths – Merkins x 20

Gasser five lengths – Plank Jacks x 25

Gasser six lengths – Squats x 30

 

Sandbag work

PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.

When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.

Reverse the sandbag carry / jailbreak to return to La Madeline.

MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.

MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure.  YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.

We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.

After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders.  YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.

ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange

Christmas Spirit is Here

PAX: DFib, Dirtbag, Ina, Plus One
Q: Alright Alright

Warmorama:
Mosey with Coupon from the park to Quad

Tha Thang:
Crawl Bear up the stairs, Bear Crawl down

Odd Man Out (1 PAX runs a lap around the fountain, other PAX exercise, when runner returns other PAX run, and first runner exercises, repeato and rotate runner)

Curls
Hillbilly
Rugby Sit-ups
Irkins
Squats
T-merkins
———Crawl Bear, Bear Crawl stairs again
Man Makers
American Hammers
Side Straddle Hops
———Crawl Bear, Bear Crawl stairs again
Crab Cakes
Hand Release Merkins
Rugby Sit-ups
Imperial Storm Troopers
Supermans
Thrusters
———Crawl Bear, Bear Crawl stairs again
Man Makers
Alabama Prom Dates
Squat Jacks

Mosey to Benches with Coupons

Odd Man Out (1 PAX does 10 box jumps, other PAX exercise AMRAP)
Overhead Press
Curls

Australian Mountain Climbers x10

Mosey to park

Dying Cockroaches x10
Dancing Wilt Chamberlains x10
Crab Cakes x10

Turkey Bowl and a Beatdown

PAX: Classified, Dirtbag, Ina, Rump Roast, Shifty McCoy, Siesta, Sound Machine, Splash, Whoops
Q: Alright Alright

Warmorama:
Side Straddle Hops x10

Tha Thang:
Mosey
Imperial Storm Troopers x10
Mosey
Merkins x10
Mosey
Side Straddle Hops at Stop Light
Mosey to Christmas Tree at Snider Plaza
Irkins x10
Derkins x5
Dips/Irkins ring around the rosey (alternate dips and Irkins while PAX take turns running a lap around the Christmas tree, exercise is finished when each PAX has run a lap)
More moseying
More side straddle hops
More moseying
Reverse Lunges x16
Mosey
Crawl Bear up library stairs
Bear Crawl down library stairs – the overall grade for the PAX on this was N for Needs Improvement. Guess we’ll have to practice it….
Mosey to benches by Hot Box
Dirty McDeuce (3 rounds of 4 exercises with 12 reps in each round): Box Jumps, Dips, Australian Mountain Climbers, Heels to Heaven
Mosey to Burleson Soft Top
Rugby Sit Ups x15

Ultimate Football:
Rump Roast and Ina were named Captains as the only members of the group that didn’t modify the crawl bears and bear crawls (YHC excluded because… all together now: if you can’t do it don’t Q it).

Team Meat:
Classified, Sound Machine, Splash, Shifty

Team Math:
AA, Dirtbag, Siesta, Whoops

We played for 20 minutes and Team Math came out on top: 4-2. We all agreed that it was spectacular cardio and should be done again soon.

Over the course of the workout we covered about 2.5 miles.

 

Thanksgiving Day Gobble Party

PAX: Ant Man, Big Tex, Ina, Pepper, Teasip
QIC: Alright Alright
AO: Burleson Park
Weather: 43 Degrees (Ina called it hot after his 3 mile extra credit run in – he was also in short sleeves)

Warmorama: mosey to Quad
Side Straddle Hops x20
Hillbilly x10
Imperial Storm Troopers x10
T-Merkins x10
(get it?)

Tha Thang: Partner up. Partner 1: exercise. Partner 2: run around fountain and back.
GOBBLE
Groiners x50
Overhead Claps x100
Bonnie Blairs x150 (double count) #crowdpleaser
Burpees x200 #eternalcrowdpleaser
Little Baby Crunches x250
E2K x300

We finished gobbling at 7:49 and moseyed back to Burleson Park leaving us enough time for…

Crabway to Heaven. Unfortunately, YHC had promised Pepper that we wouldn’t do any bear crawls, so we got to try something new. All of the PAX crushed it. Teasip and YHC were both able to finish before the song ended. Teasip finishing was more impressive as he had to deal with Pepper’s friendly crop dusting. Some might call that karma….

Moleskin:
200 burpees after 150 Bonnie Blairs is really horrible.

Crabway to Heaven wasn’t as bad as I thought initially, but once you hit the second court it gets terrible.

#tclaps to these dudes for getting up and getting after it on Thanksgiving. And extra #tclaps to Ina for his extra credit run before the workout.

On the COVID front… YHC assigned each PAX their own square at least six feet apart from one another (probably more like 8-10 feet) in which to do their exercises.

I’m incredibly thankful for all of you. Sunday will be the sixth anniversary of my move to Dallas, and I don’t know where I’d be without this brotherhood.

What is Teasip Spelling?

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

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

THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises

OH Claps
LBC
Derkins

Irkins
Step Ups

Dips
Outlaws
Personal Burpees
E2K

Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks

MARY:
Rosalita
Freddie Mercury

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad

MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.

YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).

The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time. 

The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.

ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)

Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2.