AlrightAlright Aaarrrggghhh sound machine Meatball Oatmeal PowPow Rump Roast Slushii Special Sauce Stingray joined Teasip and YHC for the QOTY Semi Final Cage Match
Teasips’s Beatdown:
One PAX carries a coupon around tennis courts
WDW
WW1
Elvis meets Forrest
Carolina Dry Docks, then suicide
E2K, then suicide
Newton’s Cradle, then suicide
Mac Tar Jie’s
Alabama Ass Kickers
Not so lazy boys
ISW
All in
YHC’s Beatdown:
Suicide long to short – suicide short to long
Bear crawl court one, 10 merkins
Crawl bear back, 10 mountain climbers
5 burpees, run down and back, 5 burpees
Mrs Icebox Arms – 2 min
Suicide short to long, long to short
Crab walk forward court one, 10 Freddy Mercury’s
Crab walk backward back, 10 flutter kicks
Pilate Plank Routine – 2 min
If there was mumble chatter I didn’t hear much of it as the socially distant lineup along the tennis courts didn’t allow for a lot of interaction among the PAX
Stingray fulfilled his prophecy of showing up late and having to do penalty burpees and t claps to Rump Roast for doing them with him when no one else did
AlrightAlright figured that the Beatdown was going to be mild and decided to wear his ruck vest during the whole thing, and on top of that called out the PAX on the crab walks for being slow (someone is still getting over his #upsetalert vs Teasip last week).
Apologies for needing to b line it out as soon as the clock struck 0615 but the Jeep was about to turn into a pumpkin and I had 10 minutes to get home before the M changed the locks on me!
YHC is humbled to make it to the finals and look forward to an all-timer against either Special Sauce or Coach K, let’s all find the motivation to fight the fart sack and deal with some colder temps, I can guarantee that the Q’s this week will get us up and moving quickly!
Reminder: see PowPow’s post on the food drive, if able try to find a way to contribute to those less fortunate
Rump & Co. First Attempt at a “Black Diamond” Workout
Temp: 60°
Weather: Little overcast but overall a beautiful post Thanksgiving day for a beatdown
Count-off & Name-O-Rama:
PAX: Alright Alright, Teasip, Siesta, Prime Rib
QIC: Rump Roast
AO: Burleson Park
Disclaimer: Given
Intro/ Warm-o-Rama
SSH x 1 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)
The Thang:
Mosey to the benches by the fountain
– 10x Erkins (IC, DC)
– 10x Squats (IC, DC)
– 10x Derkins (IC, DC)
– 10x Alternating Step-Ups (IC, DC)
Reap-O 3x… I was thinking this was a Dirty McDuece but, without looking it up that it may be 4-sets. Either way, the Double count was ambitious and none of us would have completed the 4th set!
Mosey to the Quad
I’m going this workout Bear Crawl Dora!
We partnered up and did –
100x Merkins
200x Overhead Claps
300x Squats
While one PAX did the exercises the other bear crawled across the center grass of the Quad, and across the sidewalk and back. We ran out of time on Squats, I believe Teasip and Shifty were in the 200’s and Bleep and myself we at 200 even. Moseyed back to the launch point
Circle of Trust (CoT):
YHC prayed us out
Playlist:
No music this morning
Moleskin:
I was extra motivated this morning for Shifty to give the disclaimer and lead the Warm-O-Rama. We had to prompt him a little on the disclaimer but did a great job. It wasn’t too far into my portion that Teasip proclaimed that he wished Shifty would have Q’d the entire work out! As soon as we started moseying to the benches it was clear my knee was hurting more than it has been. After the first set of step-ups I wanted to go home. So I modified my original idea of Jacobs Ladder to Dora Bear Crawl and I will tell you…. Between 200 Merkins the other day, @Arrrghhhhs beat down yesterday, 100x Burpees yesterday, and the Dirty McDuece it sucked! Everyone agreed! @Bleep announced that he officially hates Bear Crawling! Teasip on more than one occasion had some choice words, and even Shifty proclaimed this work out was the dumbest idea EVER! I took them all as a compliment! No doubt we ALL got better today. #acceleration #isi #giveitaway
Announcements:
HH tomorrow – see Band
Thanksgiving Day Gobble Party
PAX: Ant Man, Big Tex, Ina, Pepper, Teasip
QIC: Alright Alright
AO: Burleson Park
Weather: 43 Degrees (Ina called it hot after his 3 mile extra credit run in – he was also in short sleeves)
Warmorama: mosey to Quad
Side Straddle Hops x20
Hillbilly x10
Imperial Storm Troopers x10
T-Merkins x10
(get it?)
Tha Thang: Partner up. Partner 1: exercise. Partner 2: run around fountain and back.
GOBBLE
Groiners x50
Overhead Claps x100
Bonnie Blairs x150 (double count) #crowdpleaser
Burpees x200 #eternalcrowdpleaser
Little Baby Crunches x250
E2K x300
We finished gobbling at 7:49 and moseyed back to Burleson Park leaving us enough time for…
Crabway to Heaven. Unfortunately, YHC had promised Pepper that we wouldn’t do any bear crawls, so we got to try something new. All of the PAX crushed it. Teasip and YHC were both able to finish before the song ended. Teasip finishing was more impressive as he had to deal with Pepper’s friendly crop dusting. Some might call that karma….
Moleskin:
200 burpees after 150 Bonnie Blairs is really horrible.
Crabway to Heaven wasn’t as bad as I thought initially, but once you hit the second court it gets terrible.
#tclaps to these dudes for getting up and getting after it on Thanksgiving. And extra #tclaps to Ina for his extra credit run before the workout.
On the COVID front… YHC assigned each PAX their own square at least six feet apart from one another (probably more like 8-10 feet) in which to do their exercises.
I’m incredibly thankful for all of you. Sunday will be the sixth anniversary of my move to Dallas, and I don’t know where I’d be without this brotherhood.
Turkey Hunting for T-day
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Classified, Gambler, Icebox, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip
AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x20, Vegetable Picker x10
THA THANG:
Mosey to the field to start the Thanksgiving festivities. Had to start by finding and killing a turkey.
Searched for turkey tracks with Lieutenant Dans out to midfield, then reverse Lieutenant Dans back. Didn’t find much, so Bear Crawled out to get closer to the ground, and Crawl Beared back. Unfortunately, we ran into a BIG OL BEAR and had to sprint the full football field, then sprint back to escape.
Finally found a turkey, so did a turkey hunt: Partner 1 squat walks with coupon while Partner 2 does 10 curls (to get the guns ready), then run and chase Partner 1. Flapjack when Partner 2 catches Partner 1. Go to midfield and back.
We had to next “murder” the turkey, so did murder turkeys/bunnies to midfield, then did “Annies” to season the turkey and Ring of Fire to start the heat and cook the turkey.
Next, we got to work on the sides/dessert. Partner up and do the following exercises (Partner 2 runs to midfield and back while Partner 1 does the exercises, then flapjack):
Man Mashed Potato Maker – 30
Stuffing Squat Thrusters – 30
Grip, Rip and Rolls – 30
Gobble Gobble Goblet Squats – 30
Pie Plank Jacks – 30
We had to go back for seconds as well (5 reps of each exercise).
MARY:
None/done during the workout
CIRCLE OF TRUST/BOM:
We all went around and expressed what we are thankful for, as well as prayer requests.
MOLESKIN:
Several PAX come wheeling into the parking lot at 0529, and Gambler even showed up a little late. More talk about the flatulence from the West Siders the day before. Rump let out a couple bombs even though the running was minimal and he destroyed everyone except Sauce on the first sprint away from the BIG OL BEAR (#tclaps to Alright Alright and Classified for being the only P1s in attendance). A fun workout with lots of groans throughout, so YHC will definitely be bringing this workout back in the future.
ANNOUNCEMENTS:
1. F3 10 Year Anniversary
Glencoe Duck Hunt 10/27/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Rump Roast, Sound Machine, DFib, Aaarrrggghhh, Teasip, Bleep, Oatmeal, Classified, Alright Alright
QIC: Slushii
AO: Glencoe
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Hillbillies x 15 IC
Flutter Squats x 10 IC
Native American Lap
THA THANG:
Run from gazebo to past goal post and then run back to gazebo
Round 1 (2 burpees) – at goal post
Round 2 (5 DC lunches) – at goal post
Round 3 (2 Star Jumps) – at goal post
QUACK x 3
Quad lift (dead lift) x 20
Upright row x 20
Alternating shoulder tap merkins x 20
Calf raises x 20
Kettle swings x 20
MARY:
Did not have time
CIRCLE OF TRUST/BOM:
Thankful for the strength within F3 Dallas and each PAX
MOLESKIN:
Yesterday YHC made mentions of the inclement weather situation we were going to face this morning. Much to my surprise there was no rain but was still cold and wet. The conditions remind YHC of what I expect on every duck hunt. A typical duck hunting saying for inclement weather is “misery brings company”. YHC was hoping this rang true with the PAX this morning. Turnout was 11 for this non ideal weather day. The playlist consisted of a 10 nostalgic songs YHC has enjoyed over the years with a few sprinkled in to pay homage for Alright Alright (The Outfield and Akon). In true wannabe DJ Icebox fashion YHC picked songs from different genre’s – more of a Now 2001-2010 edition.
ANNOUNCEMENTS:
1. Blood Drive – See Band for two location
2. Give2Give – F3 foundation support
What is Teasip Spelling?
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x15, Hillbilly x15
THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises
OH Claps
LBC
Derkins
Irkins
Step Ups
Dips
Outlaws
Personal Burpees
E2K
Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks
MARY:
Rosalita
Freddie Mercury
CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad
MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.
YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).
The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time.
The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.
ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)
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.
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
Iron Pax Week 3: Take Two
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Isaiah, Oatmeal, Plus One, Stingray
QIC: Teasip
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given quickly, as YHC was a little late
WARM-O-RAMA:
SSH x10, IST x10, Produce Pickers x5
THA THANG:
IronPax Week 3
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***
MARY:
None
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter as everyone was either sucking wind or counting the reps.
ANNOUNCEMENTS:
1. Golf with F3 Fort Worth October 3
2. F3 10 Year Anniversary in January
Arms and Abs
COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Classified, Rump Roast, Shifty McCoy, Slushii, Sound Machine
QIC: Teasip
AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given w/added COIVD disclaimer
WARM-O-RAMA:
SSH x20, IST x15, Don Quixote x10
THA THANG:
Divide into three groups and start with a 3x5x3 (5 pull ups with the other two groups doing squats and step ups, wait for the pull ups to finish to rotate).
Mosey to the bleachers for a coupon Dirty McDeuce (Curls, Bent over rows, Dips, Upright rows) with a run across the field and back in between rounds.
Ab work – LBC x20, Uptown Crunch x12 each leg, Penguin crunch x15, Flutter kicks x15, Homer to Marge with some Rosalita and Low Dolly added in.
Finish with 10 Burpees and a few squats since we had a minute left.
MARY:
Done during the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
There was some relief when YHC announced there would be no rifle carry or squat thrusters during the beatdown after all the fun of IronPax last week. Shifty defended his dad’s honor by telling Bleep to “can it old man” which got some chuckles. Overall, a good time had at the beat down and hopefully it didn’t destroy anyone for IronPax tomorrow.
ANNOUNCEMENTS:
1. F3 Golf 10/3.
2. F3 10 year anniversary in January.