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
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
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!
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!
Beachdown with Slushii and Aaarrrggghhh – Glencoe Park
COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, F-150, Classified, Plus One, Oatmeal, Dismount, B-Cup, Bleep, Teasip, Alright Alright
QIC: Slushii, Aaarrrggghhh
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC, Crab Cakes x 15 IC, Crab Humpers x 15 IC
THA THANG:
DORA – with coupon – 100 American Hammers, 200 Shoulder press, 300 Curls (PAX 1 runs to lightpole and back while PAX 2 completes exercise then repeato)
Dirty McDeuce – Step up right leg onto bench with coupon 12 IC, Rugby Situps x 12 IC, Step up left leg onto bench with coupon x 12 IC, run around goal post and back to pavillion. Repeato 3 times
MARY:
Uptown Crunch x 8 IC (each leg), LBC x 8 IC, Reverse Crunch x 8 IC, Rosalita x 7 IC
CIRCLE OF TRUST/BOM:
Give it away
MOLESKIN:
YHC was happy to have a Co-Q with this beachdown. Today was all about getting the body physically ready for summer time (although summer started months ago in TX). Some mumblechatter about the music choices. Good to keep variety in the music to dull the pain of the coupon work. Great COT/BOM at the end – GIVE IT AWAY. Everyone. Go out there and be a better man and watch it spread. Great continual showings from the FNG’s that were brought out last week.
ANNOUNCEMENTS:
1. Grow Ruck – San Antonio – September 18th – sign up if you are going
2. F3 10 year anniversary – Cape Fear, NC – sign up if you are going
Extreme Couponing – 7/3/20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Sting Ray, Bleep, Slushii, B Cup, Draper
QIC: Oatmeal
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Hillbillies x15 IC
Windmill x10 IC
THA THANG:
Mosey around park pointing out landmarks along the way. PAX choice where to start, but object is to circle park carrying coupon stopping at each station to perform the following:
Field bleachers: offset walking merkins x5 DC
Northside sideline to goal post: Block lunges
NW softball field: Merkin groiner curl x10
SW softball field: Step up press x10 DC
Pavilion: Squat box thrusters x10
Repeato circuit when complete…
CIRCLE OF TRUST/BOM:
YHC completely forgot to pray us out.
MOLESKIN:
YHC put this together knowing it would be challenging to the PAX, but as always underestimated the pain involved. I believe the step ups were the crowd favorite followed by the squat box thrusters! Fortunately, there were no banged shins today! PAX were indignant with YHC as I spent a good 10-15 mins of the workout EH’ing a passerby who, for the record, spoke to me first. As an always accelerating HIM, I could not pass up the opportunity to spread the F3 gospel. There was a question of whether today’s workout would be 45 minutes or an hour to which YHC offered an hour when the 45 minutes was up. There were no takers, however I was challenged to take another lap to make up for my EH lollygag. I asked for volunteers to keep me company and again was rebuffed. YHC also apologizes for the COT lapse today!
Round and round – 6/18/20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PlusOne, Chairman Mao, Icebox
QIC: Oatmeal
AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x15 IC
Deep squats x10 IC
THA THANG:
Moseyed to the track. It was closed. Called an Omaha and we used the outside of the stadium instead. Partner up:
P1: runs clockwise to meet P2
P2: runs counterclockwise to meet P1
Upon meeting PAX perform mekins x5, +2 each lap…until time
Continue around track where upon meeting partner, PAX perform groiners x5, +2 each lap…until time
Mosey back to La Madeline parking lot for 6” leg hold until time (less than a min).
Total mileage ~4.15
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
YHC went hunting last night for an old track workout and pulled this gem out of the dustbin. Not terribly exciting but mentally tough. AA and Chairman paired off as a team and the threesome of PlusOne, Icebox and YHC hit the trail around GJF Stadium. YHC had given the PAX a vote between groiners and burpees before they knew what we were doing. PAX voted groiners without YHC having to cast the deciding vote. Obviously, mumberchatter was pretty much nonexistent during this workout because of physical distance and PAX were gassed. Team AA/Chairman made it through a round of 19 (96 merkins/groiners) while Team Icebox/PlusOne/Oatmeal made it through the round of 17 (77 merkins/groiners).
Fun in the Park – 06/11/20
COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Life Alert, Slushii, Sex Panther, Draper
QIC: Oatmeal
AO: Burleson Park
F3 DISCLAIMER & WELCOME: All present are familiar, but abridged version given
WARM-O-RAMA:
SSH x 15 IC
IST x15 IC
Windmills x 10 IC
THA THANG:
Mosey to SE corner of park
x25 Merkins
then to each successive corner of the park and complete
x25 Squats
x25 Peter Parker’s
x25 Carolina Dry Docks
Mosey to tennis courts
One-way suicide (i.e. facing same way entire time) with increasing groiners at each line
Mosey to wall for wall sit x 60 secs
Balls to the wall x5 (originally planned for x10 but much more difficult that YHC anticipated)
Back on the end line for OW suicide w/increasing burpees at each line
Mosey to parking lot for exercises below – bear crawl to next line between exercises
Hip slapper x10
Imperial storm kickers x10DC
Mickey mouse merkins x5
Superman x10DC
Mosey back to soft top for PAX choice Mary until time.
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
As is typical for YHC’s workouts (at least in his own mind) the workout was much rougher than it appeared on paper. Mumble chatter commenced during the corner work but quickly dissipated once on the tennis courts and the groiners commenced. The suicides slowly morphed into mall-walk suicides as the PAX and YHC hit E on the gas tank. Balls to the wall proved to be a growth area for PAX. Any additional reps would have provided some lucky plastic a nice South Pacific vacation! Burpee suicide proved to be the regular crowd favorite, one that even YHC contemplated an Omaha. Parking lot work introduced the PAX to a couple of new exercises and YHC sends his thanks to our resident safety patrol, Sex Panther, for suggesting that we not crawl across the entire parking lot given the construction crews coming to work. Therefore, we went across only one section of the lot. Some finish up Mary where I think Bleep took a nap with his legs at 12” above the ground. The soft top is back open again, AlrightAlright has an old, familiar place to plant his Starbucky tailbone once again!
We were all gassed when we hit time, YHC did his job!
Icebox Birthday Beatdown – Take 3
#backblast
Bleep AlrightAlright Sally Sex Panther Oatmeal F150 Life Alert Slushii Teasip Royal Flush, and Dr. Oz (FNG) joined YHC for his 3rd annual bday beatdown
Sex Panther, Dr. Oz, and YHC thought this was going to be a 3 man weave but per usual the Glencoe Caravan rolled in at 0529 with the rest of the PAX doing their best Rump Roast impression coming in HOT
AlrightAlright immediately asked if we were going to be rolling around the ant hills of Glencoe since he wanted to Chippendale, I replied his backside was safe and proclaimed myself one of 3 PAX who knows how to handle the elements of Glencoe (the most finicky of AO’s…I’ll let y’all guess who the other two are 🤣)
After a quick warm up we completed a burpee mile where we added mine and Slushii’s bday burpees:
1/4 mile, 17 burpees
1/4 mile, 17 burpees
1/4 mile, 17 burpees,
1/4 mile, 17 burpees
That’s a total of 68 for the non math majors out there
Quick mosey to the tennis court for a ring of fire, 30 seconds of an exercise, 36 times, no breaks. Exercises included the following:
Arm circles forward (twice)
Arm circles backward (twice)
Burpees
One leg burpees
Tony Hawk burpees
LBCs
Flutter Kicks
Freddy Mercury’s
Penguin Crunch
Box Cutters
Squats
Bobby Hurley Squats
Merkins
T Merkins
Superman’s
SSH’s
IST’s
Overhead Press
Overhead Claps (twice)
Wide Grip Merkins
Missing a handful but y’all get the point
Had a few minutes left so we did some sprints across the two tennis courts and back
Thanks all for coming out, a lot of fun to have y’all join!
Four corners of GO BLIMPS
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15, ISTx10
THA THANG:
Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3.
Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.
Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.
Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats (GOBLIMPS)
At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.
Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg
MARY:
Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,
CIRCLE OF TRUST/BOM:
Amelia was given his name because he is a pilot. Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy). As a result he was almost named “Cadet”.
Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.
MOLESKIN:
The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther). Tclaps to Oatmeal and Siesta!