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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

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The Weatherman – 10/16/20

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Stingray, Swiper, Isaiah, AlrightAlright
QIC: PowPow

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx15 // ISTx10 // Windmillx10 // Seal Jacksx10

Mosey to handball court – loop around court: side shuffle to the right along sideline, duck walk endline, side shuffle to left along other sideline, duck walk endline. Repeato.

Mosey to handrail – Australian pull-ups (inverted rows) x6 DC

THA THANG:
Jacobs ladder on hill between lower parking lot and splash pad: Start with 10 Merkins at the bottom – run up hill – 1 Gorilla Squat – run down hill – 9 Merkins. Etc. Totals: 55 Merkins and Gorilla Squats

Partner up at playground: P1 perform 5 pull-ups and 10 Carolina Dry Docks while P2 does AMRAP of an ab exercise. Then flapjack and repeato until both  partners complete 5 sets of pull-ups & CDDs.  YHC called the ab exercises – Freddie Mercury then Sweat Angels then LBCs

Mosey a 1.2 mile loop from the NW corner of the park north past the stadium to the NW corner of the high school property then east on Lake Highlands Trail, then south on Royal Highlands Dr and west on Church Rd.  Stopping for four Circles of Pain: (1) OH Clapsx15  (2) Squats x15(3) Mtn Climbersx15 and (4) Crab Cakesx15

MARY:
Finish with a Circle Burp at the Shovel Flag – 3 rounds

CIRCLE OF TRUST/BOM:
YHC asked each PAX to share something they are grateful for. Themes were family, the PAX of F3 Dallas and the nice weather.

MOLESKIN:
Stingray rolled up looking rather sleepy at 5:28am. Mummblechatter included discussions of appropriate attire for the cooler temps, did Isaiah wear pants because PowPow’s preblast said it would be in the 40s? Also, height/long limbs being a disadvantage in F3 workouts. AlrightAlright’s claim that from an economics point of view the marginal cost of voting is greater than the marginal benefit and YHC offering up why voters in the DFW Metroplex have some of the highest “voter power” in the country (there are many very close/competitive Texas state house races in DFW and these races may determine which party controls the Texas legislature).

Thanks for the support today men, I had a blast leading this morning.

—- GO VOTE!!! ——

ANNOUNCEMENTS:
1. Need a location for the Blood Drive
2. Siesta’s Paella Fiesta on November 7th

 

 

 

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Man, this workout BLOWS! – 10/13/20

COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Alright Alright, Rump Roast, Bleep, DFib, Teasip, F150, Sex Panther, Aaarrrggghhh, Sound Machine, PowPow
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Kim Jung Ils x10 IC

Windmills x 10 IC

THA THANG:

Partner up with someone of “complementary skill” and line up with goal post on field.

P1: Carry coupon to 50 yd line and perform exercise, then make a lap of the field

P2: Bear crawl length of field until tagged by running P1

 P2: Carry block from 50 to opposite goal post and perform exercise, then make a lap of the field.

P1: Bear crawl from where P2 was tagged and continue until relieved by P2.

 Continue sequence flip-flopping bear crawls and crab walks through the following 5 evercises:

Blockees x10

Lunges x10 DC

Overhead Press x10

WonderBras x 10

Squats x 10

CIRCLE OF TRUST/BOM:
YHC announced the F3 Foundation Give2Give (a name that was much too easy to remember so thank you to AA for the memory bump) campaign and challenged the PAX locally by announcing a $1/$1 match in contributions up to $1,000 along with a burpee/$10 raised over $1,000

F3 Blood Drive: TBD.  Need indoor space if anyone knows of a location.

F3 Ten Year Anniversary, Cape Fear, NC: weekend of Jan 15

GrowRuck Alamo, San Antonio: weekend of April 9

YHC prayed us out

Coffeeteria followed for those that wanted the fellowship.

MOLESKIN:
Lots of mumble chatter to begin the workout.  Once again, at least three PAX were hood sliding into the warm up at just past 5:30 so YHC doled out 10 penalty burpees (3/late PAX rounded up).  Lots of chatter/questions/delay as YHC explained the partner circuit.  @AlrightAlright was bummed that there was a disincentive to bear crawl/crab walk quickly and repeated voiced his displeasure.  As PAX were staggered throughout workout chatter was muted although @Rump Roast was purposeful in giving me a capital “FU” some where throughout the beat down.  Huzzah!  I believe all teams completed the full circuit by time. 

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Teasip Visits the West Side

COUNT-OFF & NAME-O-RAMA:
PAX: Blue Apron (FNG – Welcome!), Bleep, Pow Pow, Slushii, Sound Machine
QIC: Teasip

AO: Germany Park #westside
F3 DISCLAIMER & WELCOME: Given, with COIVD disclaimer

WARM-O-RAMA:
SSH x20, IST x15, Vegetable Pickers x12, Merkins x20

THA THANG:
Run a lap, then to the football field for Jacob’s Ladder (Monkey Humpers and Burpees)

Lunge walk across the field, 10 merkins, then reverse lunge walk back and 10 diamond merkins.

Bear crawl across, 10 squats, then crawl bear back and 10 more squats.

Mosey to the bleachers/stone area for a modified Dirty McDeuce. 4 rounds of the below:

10 Irkins, 20 Step Ups, 10 Derkins, 10 dips, with a run across the field and back between each set. 

Run a lap around to the entrance and mosey to the tennis courts for Mary.

MARY:
LBC x20, Rosalita x10

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning. Slushii was quick to give A&M props for the win, and proceeded to put on his lab coat to walk us through the Dak injury and recovery (prognosis is good from Dr. Slushii). YHC found out Bleep doesn’t count so much as grunt in cadence. Still #tclaps for being on rhythm I suppose. The naming for Blue Apron was relatively quick (he is a chef/owns a private chef company). Some possibilities included Rachel Ray, Flay, Fieri, and Martha. YHC couldn’t remember the company that Martha Stewart got busted for insider trading with, so Blue Apron won out. Bleep also did 13 more F3 t shirt burpees today. 

ANNOUNCEMENTS:
1. F3 Foundation has kicked off giving in October!
2. Pow Pow & Siesta are going to host a Paella, tentatively scheduled for 11/7
3. F3 10 Year anniversary
4. Grow Ruck in April

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#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)

 

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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.

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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

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Katy Trail:Bridge to Glencoe

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, B Cup ,Chairman Mao, Gold Digger, Teasip
QIC: PowPow

AO: La Madeline (launch point)
Date: 7/20/20
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
ISTs and SSHs

THA THANG:
Mosey to the North end of Mockingbird Bridge, which is station #1.  Station #2 is the South end of the bridge. Station #3 is the Northwest corner of Glencoe Park and Station #4 is the Southeast corner of Glencoe.

Station #1 = 5 Burpees / Station #2 = 5 Burpees & 10 Merkins / Station #3 = 5 Burpees & 10 Merkins & 20 Lunges / Station #4 = 5 Burpees & 10 Merkins & 20 Lunges & 40 Situps

The workout was to do the exercises above at the station and then run at typical Katy Trail interval pace to the next station, then do those exercises….repeato etc.

Station order: 1 / 2 / 3 / 4 / 3 / 1 / 4

On the second station 4 we only ran to station 3 (due to time), but did the full station 4 exercises then interval pace/all you got back to station 2 and then from there mosey back to La Madeline with time for 5 more burpees.

Totals: 40 Burpees, 50 Merkins, 80 Lunges, 80 WWI situps and somewhere between 2.7 and 3 miles

MARY:
Done at station 4

CIRCLE OF TRUST/BOM:
YHC exhorted us out

MOLESKIN:
This was a fun one.  Due to the delinquency of this backblast YHC doesn’t recall much of the mummblechatter. The escalating nature of the exercises was cribbed from a Rump Roast workout a few day earlier. 

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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!

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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!