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

“The Coach K'”

Date: 08/132020
Temp: 82°  
Weather: Clear morning sky, but humid and hot AF!

Count-off & Name-O-Rama:
PAX: Jazzercise, Slushii, Bleep, Froggy, Classified, & Splash
QIC: Rump Roast 

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama:
Mosey to the Track

The Thang:
Pax didn’t know Oatmeal and I planed a KTT 2ndCT convergence!
Partner up – Partner #1 runs 200m while Pax #2 does max Burpees… That’s all
Ar 0600 we decided to leave Oatmeal & Sound Machine to it and moseyed back to Burleson Stopping about every 75yrs, where each PAX called an exercise. 
Slushii – J-Lo’s (Imagine that)
Rump Roast – 10x Erlins + 10x Derkins (IC, SC)
Bleep – 20x IST’s in Mach Turbo Speed!!! (IC, DC)
Classified – 10x Squats (DC)
Froggy 15x Hill Billies (IC, DC)
 

Playlist:
No music this morning 

 
Moleskin: 
When YHC starts the warm-up with a mosey it raises eyebrows… When I took a left at the stop sign there was immediate feeling of seriousness. Then Slushii tried to break it up by asking me if I was lost?!?! I just continued to mosey to the track. Oatmeal & I had texted the evening before about meeting at the gate we “usually” go in from Burleson. We talked about the “Boulevard” being the backup location.  We got in at the opposite end by the stadium and without the KTT gang started with “The Coach K” which started with Coach texting me this workout and saying “I thought about you the whole time, Rump”… I felt compelled to share the beatdown and a little bit of Coach K whom we all miss so much. I heard plenty of grumbling and I may have dropped a few F-Bombs myself! Overall it was a great beatdown. We made 4x laps around the track plus the run there and back. While not a KTT, I thought it was pretty respectable.
 
Announcements:  
Chairman’s walk next Saturday 22 Aug
2.0 workout, also 22 Aug. 0900 @ Burleson (Slushii is heading this up)
GroRuck update coming soon
 
Circle of Trust (CoT):  YHC Prayed us out.

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.

Germany 08/10/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Aaarrrggghhh, sound machine, Classified, FNG (Jazzercise)
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Wind mill x 10 IC
 

THA THANG:

Native American run around track
 
DORA – 100 Merkins, 200 Rugby sit ups, 300 air squats – run width of field 
 
Native American run around track
 
DORA – 50 Peter Parker’s, 100 LBCs, 150 Monkey Humpers – run width of field
 
Mosey to tennis courts
 
Paint the lines – both sides of court
 
Bear crawl width of tennis court and back
 

MARY:

WW1 sit up x 10
JLo x 10 IC
 

CIRCLE OF TRUST/BOM:
Grateful for another day to get stronger mentally and physically

MOLESKIN:

YHC and PAX enjoyed a nice breeze this morning to keep the air moving. Always fun to have and FNG out in the gloom. YHC wanted to add it a bit more cardio than normal and PAX noticed and let me know a few times over the 45min. Once again the Monkey Humpers received the most grunts and mumblechatter. 

ANNOUNCEMENTS:

1. 2.0 workout – August 22nd – 9am

 

Club Rehab, #Beachbod Edition

#backblast 8/6

Slushii Lil Smokey and Bleep joined YHC for another rendition of #clubrehab

EC?:
At 0524 YHC was alone wondering if the Ultra and Rump Roast HC’s for KTT were going to mean a solo workout, the SMU police stopped by the Jeep to see what was going on, apparently someone sitting in a car at that time without lights on is suspicious…YHC talked to the officer about what I was doing, but missed the EH opp as let’s face it, not really used to talking to cops that early in the AM but Slushii gave me a hard time for not putting on the press when I told him the story, next time I’ll give him a business card

The thang:
Warmup
SSH (YHC pretty pumped to be able to do those again!)
IST

Every Minute on the Minute (EMOM), 4 min
10 merkins, 10 Superman’s, 10 mountain climbers

As Many Rounds As Possible (AMRAP), 3 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups (AlrightAlright would have been pissed with that much tailbone friction)

EMOM, 5 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

AMRAP, 4 minutes
10 squat jumps, 5 L leg dead lifts, 5 R leg dead lifts

3 minutes of arms “toning”

EMOM, 5 minutes
10 merkins, 10 Superman’s, 10 mountain climbers

AMRAP, 4 minutes
10 L cheek rugby sit-ups, 10 regular rugby sit-ups, 10 R cheek rugby sit-ups

EMOM, 4 minutes
10 right plank hip raises, 10 left plank hip raises, 10 dry docks

4 minutes of arms toning

Round robin of more shoulders per Bleep legs per Lil Smokey and more arms toning per Slushii

Keeping up the golf theme, the minutes for each circuit correspond with the par for the front 9 of Tenison Highlands

Decent mumblechatter since there wasn’t a ton of counting, always great to catch up with my #clubrehab crew and look forward to getting back into the routine in a couple weeks hopefully!

https://open.spotify.com/playlist/3pNQ5mfnGpWGAB0SdoM1Be?si=6VcwEe-mSQOvWVt8ZumcMw

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 

Bringing Back the WOD – Second Choice Thursday BEATDOWN!!!

Date: 07/23/2020
Temp: 78 °  
Weather: 

Count-off & Name-O-Rama:
PAX: Aaarrrggghhh, Classified, Agnes, Froggy, Bleep, Slushii, and Shifty McCoy
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama by Shifty McCoy:
SSH x 14 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)

Rump’s Choice – Run the park or Burpee 

The Thang:
Zach Tellier WOD – F3 Style
  • 10 Burpees
Mosey 1 block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
Mosey 1 blocks back to start
2nd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
Mosey 2 blocks back to start
3rd round mosey another block up Durham St.
 
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • Mosey 3 blocks back to start
  • 4th round mosey another block up Durham St.
  •  
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • Complete 5th round and mosey 4 blocks back to the start/finish!
 

Circle of Trust (CoT):
YHC prayed us out – Zach Tellier paid the ultimate price – 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Hero’s like him paid so I can make the free choice to be out here in the middle of COVID getting better with my brothers. I feel like somehow these workouts honor men like him and make sure they’re not forgotten.  

Playlist:
No music this morning

Moleskin:
There was some mumble chatter thru the warm-o-rama and thru the mosey to the start. Bleep commented real shortly in that that it had dropped substantially! By the second round the PAX were asking what they had done to deserve this!?!?! We only got to the 4th round but didn’t make it to the 4th block to stack on the 150 LBC’s and moseyed back to the launch. I took a moment to talk about Zach Tellier and what this WOD means to me. HIM’s like Zach Tellier paid the ultimate price so guys like us can be out here in the gloom giving it away. #acceleration #taketheredpill #giveitaway  

Announcements:
HH tomorrow at Pow-Pows // GoRuck in September see Band for both

Germany Park – 07/24/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Special Sauce, Lil Smokey, Sound Machine
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Cotton Pickers x 10 IC

THA THANG:

Mosey from muffin top to south side parking lot

11’s
Creature merkins (modified to merkins after round of 8) and monkey jumpers

Mosey from south side parking lot to tennis courts

Paint the lines on complete tennis court

DORA
2 partner
100 squats, 200 LBC’s, 300 Baby Arm Circles (150 each way)

3 partner
200 squats, 300 LBC’s, 400 Baby Arm Circles (200 each way)

MARY:

Rosalita x 16 IC
LBC x 20 IC
Penguin Crunch x 20 IC
JLo x 10 IC
WW1 x 10 SC

CIRCLE OF TRUST/BOM:
Give it away! 

MOLESKIN:

YHC started this morning heading to Germany reminiscing with Bleep and Lil Smokey about the Rumpdown yesterday. YHC was curious what his day 2 workout was going to consist of. After waiting an extra minute YHC decided to start the beatdown in hopes of Rump Roast showing up. No Rump Roast today but we continued on. Ended up being a fun and challenging beatdown. Most of the mumblechatter consisted of how much Rump Roast is going to catch today for not showing up to his own Q. Bleep was excited to commence on Rump Roast so we shall see how that plays out. Great to have Sound Machine back out! We might have to find a new parking lot to workout in because they empty the PortaJon’s around 0545…just in time for a sweaty PAX beatdown on the southside lot. 

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!

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!