#backblast
AlrightAlright and Plus One joined YHC and Maverick for this AM’s ruck. Temp was awesome, company even better.
Topics of conversation covered who’d you want to see 5 days in a row, Pepper was high on the list, but I’d love to see anyone 5 days in a row these days…Iron PAX cheaters and the shoulder/quad obsessed Greenwood PAX…who would be on the F3 Dallas All-Star Ruck team (where were you this AM F150??)…the meeting Oatmeal and I need to have with the M’s so we can make show up on the same day and make the Lindsley Park AO a reality
Good pace today, 15:21, motivated by not wanting to be lapped by PowPow
MRM is back, look forward to the coming weeks!
College Football Kickoff
COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip
AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer
WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field
THA THANG:
Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14
Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14
Big Boy Sit Ups x10
Imperial Squat Walkers x10
Get ups, Prisoner Style x10
Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).
Next started the running across the “football field” portion of the workout.
Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.
Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.
Finished it up with some forward and backwards arm circles, as well as some burpees.
MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.
ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd.
2. F3 10 year anniversary in January
#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)
Harbor 8/21
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, F150, Plus One, Classified, Jazzercise,
QIC: Isaiah
AO: The Harbor
F3 DISCLAIMER & WELCOME: YHC welcomed the PAX and provided the disclaimer.
WARM-O-RAMA:
Run to a random field from our meeting spot
THA THANG:
10 Merkins, 10 penguin crunches, 10 Merkins, 10 Merkins, 10 little baby crunches, 10 Merkins
Run to a pavilion to grab a bench, 10 dips, 10 incline merkins, 10 dips, 10 incline merkins, 10 dips
Mosey to our American Flag, 10 merkins, 10 Floor Wipers (many people liked this one), 10 merkins, 10 reverse crunches, 10 merkins, 10 “scrambles” is what I call them some others may call it a “Makhtar Diayes”
Mosey back to random field – 10 Merkins, 10 penguin crunches, 10 Merkins, 10 reverse crunches, 10 floor wipers, 25 Jumping Jacks, 25 imperial storm troopers,
Mosey back to American Flag, 10 merkins, 10 penguin crunches, 10 merkins, 10 floor wipers, 10 merkins
CIRCLE OF TRUST/BOM:
Asked the Lord for us to be free from any anxiety or barrier that we are facing or will face for the day. Thanked God for every man in this Pax to have a great day.
MOLESKIN:
Alright Alright started off with stating how much he thinks the Q should get the Pax to run in the beginning and be away from the meeting spot. I didn’t have a strong opinion about it and he kept talking so just decided for us to all start running. We chatted about how YHC dodged a car from the previous workout and how we are glad there are not any cars by to be a threat to our lives. Found Alright Alright’s coupon that was left behind from the workout Wednesday because it was covered in ants. He did return later that day to pick up his coupon, thankful no one had a desire to take that random block in a field. During the workout YHC has some fun commentary about dips “when I dip you dip I dip” “OYO and saying Go – yo”and my struggle to say Makhtar Diayes so making the impromptu decision to name it the scramble. Feel free to call it the scramble in your workouts as well.
ANNOUNCEMENTS:
1. F3 10 year anniversary Jan 15th
2. 2.0 Workout Saturday morning 9am Burelson Park
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.
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
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
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.
Caddyshack – The Bill Murry
Date: 08/07/2020
Temp: 83°
Weather: Clear skies and humid AF!
Count-off & Name-O-Rama:
PAX: Plus One, Sting Ray, Ultra, Sex Panther, Froggy, Shifty McCoy, Bleep, Sound Machine, Agnes, Slushii, Special Sauce, Double Pain, Alright Alright, Teasip
QIC: Rump Roast
AO: Burleson Park
Disclaimer: Given
Intro/ Warm-o-Rama by Shifty McCoy:
Side Plank Hold for 60sec each side(IC)
Good Mornings x9 (IC)
Split Squats x9 (each leg, IC)
NC Groiners x18
Rump Challenge – Lap around the Park or Burpees till pax make the lap (Everyone ran)
The Thang:
Rump’s version of the Bill Murray (Caddyshack / Golf Theme)
10x Merkins
10x Jump Squats
10x Big Boy/ WWI
10x Burpees
Bear crawl across the field
Run/Sprint back
Repeat-O
Circle of Trust (CoT):
Alright Alright prayed us out
Playlist:
No music this morning
Moleskin:
OK, so maybe it was more “Ground Hog Day” than “Caddyshack” but, again, my knowledge of golf is limited at best! It seemed like a good idea last night. I think everyone heard that the warm-up exercises this morning were suggested golf exercises – The internet never lies… Right?
I noticed Bleep didn’t have a whole lot to say this morning. I believe @Ultra called me an A$$hole the first round across, @Special Sauce told me he was thinking about faking having to take a dump for the first time ever at an F3 workout, @Double Pain told me that he’d forgotten what round he was on reinforcing the “Ground Hog Day” movie comparison. It was a pretty epic beatdown.
#acceleration #isi #giveitaway
Announcements:
Grow Ruck – sign up soon
@Ultra trucking white Rock Lake for 6hrs next Wednesday – dets to follow
2.0 workout coming up soon stay tuned to Band – Ok, I forgot the dates!!
HH Officially moved to next week Friday, 14 Aug – Not sure if Q has been finalized
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!