Fitness | Fellowship | Faith
COUNT-OFF & NAME-O-RAMA
PAX: Rump Roast, Aaarrrggghhh, Alright Alright
QIC: F150
AO: Virtual – Bluejean Network
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15, IST IC x15, Annie IC x15
THA THANG:
Burpee for days
4 rounds each burpee is set of 10
Hand release
Alpine Skier
Tuck Jump
Mountain Climber
Regular
Superman
Rounds 1 & 2
Flutter Kicks ICx10
Hello Dolly ICx10
Freddie Mercury ICx10
Rinse and repeat
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Watermelon Picker
THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min
16 ski abs
EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:
Elf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon
1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs
MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon
CIRCLE OF TRUST/BOM:
done
MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.
The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.
On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.
It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.
EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.
YHC believes the best mumblechatter joke today was the hiney.
Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.
Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.
ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Windmill
THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min
7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos
10 count
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1
Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
PAX’s choice – “merkins or squats”?
PAX choose squats … –> 70 squats
2-minute Icebox shoulder circuit
MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.
Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.
T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.
Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.
Thank you again men. Hopeful to see many PAX at the happy hour tonight.
ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Rump Roast, Alright Alright, Sally, Draper, Shifty McCoy, F150
QIC: PowPow
AO: Virtual via the UBJN (Garages, backyards etc)
F3 DISCLAIMER & WELCOME: Umm…..
WARM-O-RAMA:
SSH x 15, ISTx15
THA THANG:
Fitness Test Circuit – All exercises OYO
After completing the above circuit, PAX partnered up to tackle the circuit Dora-style. The partner doing the “running” completes 10 single count side-straddle hops, then partners flapjack. The Dora circuit was:
Burpees > Calf Raises > Ski Abs > Merkins > Squats & LBCs. Same rep count as above.
Then switch back to OYO Circuit where Dora Circuit left off:
Carolina Dry Dock > American Hammer > Nipplers > Burpees > Calf Raises > Ski Abs > Merkins > Squats > LBCs > Carolina Dry Dock > American Hammer > Nipplers. Same rep count, Nipplers cut short for time.
MARY:
Done throughout workout
CIRCLE OF TRUST/BOM:
YHC shared what it has meant to him to be part of F3 DFW for the past year. Thank you to the PAX for everything they do to support each other and the community, accelerate F3 DFW and give it away. Thank you to Oatmeal for the EH.
MOLESKIN:
It was YHC’s one-year anniversary with F3 and VVQ (Virgin Virtual Q). Since YHC’s first post was the Q2 2019 Fitness Test, we paid homage with a fitness test circuit. Not sure why I decided to only go to Mountain Climbers when planning the workout.
Shifty took an extended bathroom break during the workout, leaving Rump Roast to do most of the Dora workout without a partner. Dora is tough over video call, it would have worked better if the partner doing the exercise just has to complete a pre-determined number of reps while the “running” partner performs AMRAP of an exercise that lets them keep eyes on the screen (SSH, IST, OH Claps). That way the exercising partner can complete the assigned reps and just start doing SSH and the other partner will see this and know when to switch. No verbal communication needed.
ANNOUNCEMENTS:
1. Alright Alright is Q’ing a workout for Fort Worth on Wednesday. Draper has the regular Q that day and will likely converge with Fort Worth.
2. Don’t forget Special Sauce’s daily challenge from Saturday – reach out to someone! Do it today and then reach out to someone else tomorrow!
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, PowPow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Garages, backyards, and even indoors
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
High Knees
Plank to Down Dog to Up Dog
THA THANG:
PAX split into two groups.
Group 1:
Perform 15 ISTs
Group 2:
High plank
Switcharoo.
Repeato with flutter kicks and Wilt Chamberlain. Add 1 round of 15 SSHs / Al Gore
10-count break. No more groups.
Descending ladder of “MLB MLB” as follows, starting at 13 going down through 6.
Merkins
LBCs
Big-Boy situps
Mountain Climbers (1,1,2,2)
Lunges
Burpees
Due to time constraints finish out with one round of 10.
MARY:
Intra-workout
CIRCLE OF TRUST/BOM:
Prayed for strength and perspective, as our Concentrica and the world need us to be strong examples of servant leadership.
MOLESKIN:
Thanks to the PAX for posting this morning, it is an honor and a humbling opportunity to lead.
The workout – YHC was worried about getting in cardio, but the humidity had us all huffing and sweating pretty quickly. MLBs seemed to be a good mix of upper body, lower body, and core. Added up to 86 reps of each exercise – #GetSmart theme as AlrightAlright noted.
Mumblechatter – highlights included Pow “Vader” Pow, Alright “Disappearing” Alright, and Rump and Shifty running for cover as a quick Texas rainstorm blew in. Icebox was left lonely as wingman Maverick was nowhere to be found, though today would have been a great day for him to run underneath planks and Chamberlains. YHC saw a neighbor’s light go on after 10 minutes.. may have been the noise (sorry!). He closed the garage door promptly.
Finally, we were all impressed with BlueJeans’ newest “smell” feature. Even could almost make out a hint of Teasip’s sweatshirt.
Keep up the good work, gentlemen. Be servant leaders today!
ANNOUNCEMENTS:
1. QSource today at 1130 on the UBJN (Ultra Blue Jeans Network) – https://bluejeans.com/u/bsomerford/.
2. Happy Hour tomorrow night, 8pm on the DZM (Draper Zoom Network). Stay tuned to Band for link.
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.
PAX: Rump Roast, Special Sauce
QIC: Coach K
AO: Cole Park
Warm-O-Rama:
SSH x20, IST x10
Tha Thang:
-Moseyed down Cole Ave, stopped for some Gorilla Squats at the light
-Continued on to Gloria’s for Bonnie Blairs
-Crawl up this steep ass ramp, claymakers at the top, bear crawl down
-Turn right on Hall Street over to Turtle Creek Park for some of this and some of that
-Weave through the park up to Oak Lawn and back over to Turtle Creek/Katy Trail
-Back up Lemmon with some hill sprints
-Final run up Cole Ave to the rally point
Mumblechatter:
Dense dense fog this morning, as the drive in was not ideal. There was a distinct moment when YHC realized “if something’s in the road, it’s gettin’ hit”. Otherwise the weather wasn’t too shabby. Rump Roast rolled in fashionably late missing the first part of the disclaimer. He’s heard it enough times, and YHC likes to think we’re close enough for him not to sue me regardless. A simple OG warm up and off we went. As soon as we started running, Rump made a comment about not expecting running. Oh, my sweet summer child. (For never having seen GoT, YHC quotes this a lot…)
We ran down Cole and YHC was hoping the light gods would be favorable to Rump, but they were not all morning. As soon as Rump pulled up to a light it switched to green and onward we pressed. We paused at Lemmon for some Gorilla Squats and then carried onto Gloria’s for some Bonnie Blairs. Continuing down Cole, one of them noticed what might be the steepest grade in Dallas (only slightly exaggerating, but honestly the uptown area is packed with hills and grades both natural and parking garages). YHC immediately took to crawl bearing it because what else are you supposed to do with a monstrous incline? Sauce mentioned the workout studio around that area is packed with girls, but alas, none were spotted. A few claymakers in and Rump made a comment about his hips, which unfortunately would plague him the rest of the workout. We bear crawled down the ramp and onward to glory we ran.
YHC believes at this point Rump Roast started cussing him out, which means YHC was doing his job. We turned right on Hall to explore the Turtle Creek park area. The fog was rather unforgivable and YHC had to lean on Sauce for directions. Even then, we got turned around a bit. We finally found an expansive area, but we only had time for a drive-by (we’ll be sure to revisit in a future Q). Navigating the park, we cut through some swank west end area where the house/mansion sits above what is presumably the servants parking garage. Must be nice. This is where YHC admitted that he got turned around, and it took a few seconds for Lewis and Clark to circle back to Lemmon passing a nice lawyer’s office and some fancy condos (surprisingly these high-rise condos rent out for only $2,200).
Turning left on Lemmon we were on the home stetch. Sauce made me sprint up Lemmon Ave (yes up, it’s a hill). We circled back for Rump and carried on our wayward son. How many Kansas references can I shove in here? Whether there was peace when we were done is up for debate. We talked about the Katy Trail on our final Pilgrimage north commenting on potential runs Down the Road to Reverchon or runs up the Lonely Street La Madeleine – guess you could say Cole Park is a promising Miracle Out of Nowhere. But that’s just What’s on my Mind. Also discussed F3 Austin, and Rump’s progress down in California closer to The Wall and the People of the South Wind.
Only ran a couple minutes over, and we did some F3 broga with Sauce and Rump Standing Beside Me. Seemed to help loosen things up again, but YHC admitted to Rump that bad hips are what make us Hopelessly Human. That was just my unsolicited Two Cents Worth. We prayed it out encouraging Rump safe travels To the Other Side and to Stay Out of Trouble. We’ll only be Away from You till your beatdown on Saturday. Not like we’ll be Dust in the Wind by then.
I know that was not nearly as fun for y’all as it was for me, but I do not care.
COUNT-OFF & NAME-O-RAMA:
PAX: Pee-can, Wal-Mart, Boomer, Rabbit, Bubba, Mookie, Eruzione, Ledger, Silicon, Mizzourah, Petrified (FNG formerly known as Chris), Smuckers (FNG formerly known as Evan), Dr. Dirt (FloMo), Rocket Man (FloMo), Griswold (FloMo), Ghia (FloMo), Rump Roast (F3 Dallas), Agnes (F3 Dallas), Pepper (F3 Dallas), Oatmeal (F3 Dallas)
QIC: Alright Alright
AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Thoroughly given.
WARM-O-RAMA:
Side Straddle Hops x25
Imperial Storm Troopers x15
Merkins x10
Squats x10
Mosey to Soccer Field #1
THA THANG:
The Ball Sack: 55 Burpees, 66 Lunges, 33 Imperial Storm Troopers, 44 Merkins, 22 Plank Jacks, 11 Squats.
Mosey to Tennis Courts
Partner Work: Partner 1 run across 4 courts and back, Partner 2 burpees, flapjack and repeato until the team has completed 100 burpees.
Mosey to Football Field
Jacob’s Ladder: Run across football field, 7:1 Jumping Spiders, 1:7 Monkey Humpers
Mosey around school to starting point.
MARY:
Flutter Kicks x25
Wilt Chamberlain Kicks 15
Dying Cockroaches x15
MOLESKIN:
10 Plano PAX (including a bunch of #kotters), 5 Dallas PAX, 4 Flower Mound PAX and 2 FNGs. Not too shabby.
The PAX did get to see some #RocketFuel. I think it got the best of him during the Tennis Court work.
Petrified asked to be named Mahogany, but as a #TripleRespect from California Petrified made more sense.
Smuckers is a Petroleum Engineer.
This was a great relaunch for Plano and will hopefully give you guys some momentum. Look forward to working out with you again soon.
Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”
After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage
The thang:
Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned
Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:
Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others
Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those
A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT
Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615
https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 44IC
IST x15IC
Cotton Pickers x 10IC
THA THANG:
Mosey to parking garage:
11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4
Obama (44th president)
– Duck walk x4, jump squat
– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair
– Peter Parker x4, merkin
Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30
Mary
Ring of Fire:
Heals to heaven x 44
Rosalita x 44
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage. To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps. However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began. As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car! Fortunately, she braked and I narrowly avoided becoming her new hood ornament. Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me! The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.