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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

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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.

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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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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 

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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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Double Omaha with a Tour de SMU Stairs

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Flouride, Island Time, Pepper, Pow Pow, Siesta, Sound Machine, Special Sauce 
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

WARM-O-RAMA:
SSH x 20, IST x15, Vegetable Pickers x12

THA THANG:
Omaha from the tennis court to the softball field for F3 baseball. Teams completed 40 or 60 of an exercise at each base. Doing all four exercises was a run. Each team had 2 runs and left guys on base. Exercises were: Merkins, Squats, LBCs and Burpees.

Mosey to the Quad where there was a graduate taking photos, so Omaha to the Engineering steps for Jacobs ladder with Squat jumps and Derkins. Quick feet on the stairs (both feet touch each stair)

We continued our Tour de SMU stairs with the other side of the engineering building which was a much bigger staircase so did 11’s with Carolina Dry Docks and Box Jumps onto the fountain. Stayed there after for 20 Dips OYO and 20 Irkins OYO. 

Mosey to the Pit of Misery for some abs (15 rugby sit ups, Uptown crunch x12) and some more box jumps up the stairs/amphitheater seats with 10 hand release merkins at the top (3 total rounds).

Native American run back to the park (thanks Sauce) and then a 4x5x4 (4 rounds of 4 exercises with 5 reps). Exercises were Dips, Swerkins, Pull ups and Dirkins. Ended right at 8 for COT.

MARY:
Done at the Pit of Misery

CIRCLE OF TRUST/BOM:
YHC prayed everyone out

MOLESKIN:

Some good EC with Alright Alright bear crawling a mile in 38(?) min, YHC bear crawling .6 miles and Pow Pow and Draper doing the Burpee Test and rucking 1.5(?) miles.

Lots of good mumblechatter this morning. Started off hot with Pepper strolling in looking like he chose to watch the entirety of the Mavs collapse against the Rockets, but #tclaps to him for posting this AM after watching that. That was followed by the Joe Kelly fan club proposing a re-enactment of the Kelly-Correa “faceoff” with Draper being Kelly and YHC (a big Stros fan) playing the part of Correa. The theme of Astros and cheating continued to the F3 baseball where Pepper accused the team of YHC, AA, and Island Time of cheating to which the observation was noted that YHC was a part of the team and thus that was the only explanation. 

The next plan was to park it at the Quad for a bit, but someone was taking graduation photos, so YHC decided to Omaha and explore some staircases. The PAX was going to go to the Pit of Misery (which YHC incorrecly called the Pit of Doom and was quickly corrected by Special Sauce who also wondered if YHC was a Bud Light guy. To which YHC answered that YHC is a fan of all free, cold beer, which has been Bud Light on occasion). The original plan was to just touch every stair, but that was potentially too easy, so we switched to quick feet/both feet every step. Except the stairs were rather small and per Alright Alright “we all have big feet. you know what that means?” to which YHC and Special Sauce quickly responded “yea we need big shoes and big socks”

We then had F3 Golf Talk officially unofficially sponsored by Lone Star (the official unofficial beer of F3 Dallas) to talk about dream pairings of Bryson with Patrick Reed or Brooks Kopeka. No ants were found in the Pit so we didn’t have to worry about free drops. 

Overall a good workout with lots of stair work and some Omahaing and YHC appreciated the PAX bearing with the changes.

ANNOUNCEMENTS:
1. GrowRuck in SA 9/19. Sign up ASAP!
2. F3 10th anniversary workout. No more coupon with picklejumper, but should still be a fun time. M’s and 2.0’s welcome!

3. F3 Dad’s and 2.0’s workout coming soon! Slushi posted a poll on band, so fill out which date works best for you.

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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!

 

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Beachdown with Slushii and Aaarrrggghhh – Glencoe Park

COUNT-OFF & NAME-O-RAMA:
PAX: Isiah, F-150, Classified, Plus One, Oatmeal, Dismount, B-Cup, Bleep, Teasip, Alright Alright
QIC: Slushii, Aaarrrggghhh

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 15 IC, Crab Cakes x 15 IC, Crab Humpers x 15 IC

THA THANG:

DORA – with coupon – 100 American Hammers, 200 Shoulder press, 300 Curls (PAX 1 runs to lightpole and back while PAX 2 completes exercise then repeato)

Dirty McDeuce – Step up right leg onto bench with coupon  12 IC, Rugby Situps x 12 IC, Step up left leg onto bench with coupon x 12 IC, run around goal post and back to pavillion. Repeato 3 times

MARY:
Uptown Crunch x 8 IC (each leg), LBC x 8 IC, Reverse Crunch x 8 IC, Rosalita x 7 IC

CIRCLE OF TRUST/BOM:
Give it away

MOLESKIN:
YHC was happy to have a Co-Q with this beachdown. Today was all about getting the body physically ready for summer time (although summer started months ago in TX). Some mumblechatter about the music choices. Good to keep variety in the music to dull the pain of the coupon work. Great COT/BOM at the end – GIVE IT AWAY. Everyone. Go out there and be a better man and watch it spread. Great continual showings from the FNG’s that were brought out last week. 

ANNOUNCEMENTS:
1. Grow Ruck – San Antonio – September 18th – sign up if you are going
2. F3 10 year anniversary – Cape Fear, NC – sign up if you are going 

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Bringing Sexy Back!

Date: 06/25/2020
Temp: 77 °  
Weather: Yucky – almost 80 °  at 0530 in the morning and downright soupy out

Count-off & Name-O-Rama:
PAX: Bleep, Teasip, & Shifty McCoy
QIC: Rump Roast & Shifty

AO: Burleson Park

Disclaimer: Given by Shifty

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

 At this point YHC took over:  

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

 

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The Seven Levels of the Candy Cane Garage

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Chairman Mao, Icebox, Plus One, Rump Roast, Sex Panther, Shifty McCoy
QIC: Teasip

AO: Burleson Garage (Omaha from Glencoe with the storms)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x17, Windmill x10

THA THANG:
With the storm, YHC was forced to Omaha to the Burleson parking garage for a modified beatdown from what YHC originally planned. 

Start with 12 merkins, then alternate running and back pedaling up the ramps to the last covered one.

OH Press x20 at the top, then run/back pedal back down. Followed that with a ramp suicide (run to the far parking space line and run back and keep going until you touch every line on the ramp).

Followed that up with Squats x15 and Bear Crawl up 4 ramps, then shuffle down the ramps.

Burpees x12 and WW1 Sit ups x15 OYO once we got back to the bottom. Followed by Crawl Bear up 4 ramps which was quite the crowd pleaser. Shuffle back down the ramps.

Finish up with lunge walk up one ramps, backwards lunge up another, The Bird x20 and Mountain Climbers x10 before moseying back down for 3 MoM

MARY:
Uptown Crunch x12, Rugby sit ups x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC woke up to a text from AA concerned about lightning. YHC didn’t see any while getting ready, so wasn’t concerned about the impending storm. Until YHC started driving, then decided that yes lightning was everywhere and Omaha’d to the Burleson parking garage. Sex Panther confirmed we couldn’t get into the garage but I think several of the PAX had already figured that out. During the windmills, it was noticed that YHC had a much slower count than Plus One who said that the Windmill is obviously a cardio workout. There wasn’t much grumbling until the Crawl Bears which got several groans and death glares from the PAX. Rumor has it Shifty McCoy splashed merlot to which Rump said YHC should feel terrible about. But YHC has no time for feelings or sympathy at that time of the day. Overall a good beatdown and a fun Omaha in the sweatbox.

ANNOUNCEMENTS:
1. GrowRuck Sign up is live. Check out band for details.