Preblast August 4, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

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Upcoming this week:

Q Source Groups 

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM in Preston Center, Location TBA.

Q Source Groups are a great place to learn and explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

 

Workouts & AOs:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Sex Panther

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Pepper

TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Teasip

WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Rump Roast

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Draper

5:30-6:15 | Thursday Alternatives | Burleson Park AO (Park on Southside) | Q: Stingray

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Sally

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Oatmeal

WEATHER POLICY: 
As Texas weather is never typical know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Is this Turtle Park?

COUNT-OFF & NAME-O-RAMA:
PAX: Tator Tot, Dr. Suess, Stingray, Ant Man, Oatmeal, Rump Roast, Coach K, Icebox, Sally, Sweet Baby, Sex Panther, PowPow, Alright Alright
QIC: F150

AO:North Lake Highlands Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Imperial Storm Troopers IC x14
Annie IC x12
Copperhead Squats IC x12
Arm Circles IC x12 (both ways)

THA THANG:
The Wrecker (Tennis Courts)
PAX split into 2 groups with Group 1 at one end of Doubles Line and Group 2 at other end. Group 1 performed exercise 1 until they reach Group 2 (flip)

Lt. Dan’s//Over Head Press
Burpee Dan’s//Full Curls
Alligator Merkins//Upper Curls
Bear Crawl Merkin//Lower Curls

3x5x5 (Play Ground)
Dirkins
Irkins
Pull up

Blocktanamo
Circle PAX up, each one holds his coupon out in front of them. One PAX lowers his coupon and runs around the inside of circle pushing down every ones. Then the next PAX

Flora 1, 2,3
100 Merkins on CMU/Plank with feet on CMU (10 at a time)
200 LBCs holding CMU/On your 6 feet 6inches up CMU help above chest (20)
300 CMU swings/hold goblet squat with CMU (25)

MARY:
Not Done due to Time

CIRCLE OF TRUST/BOM:
All In – what does it mean to be All In? We are men who challenge one another and in doing so how are you at work, with family, friends, dating relationships, and areas of your life? Are you giving it your all at work, when you are home does your family have all your attention, in your marriage are you all in to your spouse, with friendships are you giving them everything to become better friends? 

ANNOUNCEMENTS:
1.     November CSAUP
2.     2nd F at Draper’s – UFC
3.     Q Source today at Burning Rice
4.     Flower Mound launch, meet at 5:40 at Burleson Park

Sorry if I miss anything

Stacking the BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Alright Alright, Coach K, Pow Pow, Draper, Special Sauce, Sex Panther, Chairman Mao

Sh*tbreak: Pepper

QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

Hillbillies x 15 IC

Windmills x 10 IC

THA THANG:
Red Light Green Light Stacked BLIMPS on Hillcrest

PAX run from La Madeleine parking lot to Hillcrest going the long way down Drexel. Turned up Abbott and started the Stacked BLIMPS as follows at each intersection starting at Mockingbird and heading west to Hillcrest:

Burpees x5 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Squats x30 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Given the clock, YHC had PAX return to La Madeleine where the following was performed in the parking lot until time expired.

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Typical chatter to start the workout.  AlrightAlright was super excited to get this workout underway and suggested a slight Omaha to the location selected by YHC to perform the workout.  I’ll give it to him, the Hillcrest route was better than doing the BLIMPS in the dark neighborhood. Overall, chatter subsided as we got underway and the only real back talk was AlrightAlright complaining that I was not acquiescing to his choice of exercise while waiting for the six.  Draper was quick to assist YHC by shutting down Alright’s insolence by noting that YHC was actually the Q! 

Pepper disappeared somewhere after BLI to clear the mechanism and vanished like a fart in the wind.

Good workout and all but Pepper finished the full set of BLIMPS.

ANNOUNCEMENTS:
1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting to be held by YHC or Sally at coffeeteria on Saturday.

2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K, Team Delta?

3. Q Source Friday at Preston Center

4. Get your t-shirt orders in. Cutoff is in 3 days and shirts will ship in late September.

5. F3 Flower Mound launch is this Saturday @ 0630, Marcus High School Football Stadium.  Clown car time and place of departure TBD.

Doomsday Clock – Redux

COUNT-OFF & NAME-O-RAMA:
PAX: Papercut (Willy Loman from Seattle), Clipboard, Sally, Alright Alright, Coach K, Rump Roast, Dr Seuss, Plus One, Pow Pow, Draper, F150, Special Sauce, Isaiah
Partial Credit: Island Time

QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

  • SSH x 16 IC
  • Hillbillies x 15 IC
  • Peter Parkers x 10 IC

THA THANG:
Making use of the 12 spokes (sidewalks) out from the fountain in front of Dallas Hall, YHC had PAX perform the following rotating around each spoke like clockwork for a total of 45 minutes. 

  1. 10 Pamela Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, perform a burpee (adding a burpee at each spoke for a total of 78 burpees if the circuit was completed) and running back to fountain (hub).  An exception was made following gorilla squats and OH presses, where YHC had PAX bear crawl length of the spoke and back since the spokes were relatively short.

PAX results:

  • YHC started at 1:00 and finished +13:30 at 2:30
  • Coach K started at 1:00 and finished +17:00 at 6:00
  • Alright Alright: started at 11:00 and finished +15:30 at 2:30
  • Plus One started at 8:00 and finished +12:00 at 8:00
  • Draper started at 1:00 and finished + 13:30 at 2:30
  • Rump Roast started at 4:00 and finished
  • Pow Pow started at 5:00 and finished +10:30 at 3:30
  • Isaiah started at 9:00 and finished +14:00 at 11:00

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC started workout straightaway with a mosey to the fountain in front of Dallas Hall.  There was a bit of grumbling with the lack of warm up as was the case last time I rolled this out as well.  This time I remembered to bring my speaker, we started on time and got in a full 45 mins of what I will lovingly refer to as the Doomsday Clock.  I even added several songs to the playlist to make it more ‘hip’, however Draper said the fact that I made this statements meant I was anything but… Mumble chatter died away quickly as the effects of the workout took effect.  YHC has decided that he needs to invest in a louder speaker when Q’ing around the fountain.

Island Time gets partial credit for earning his name today!  He showed up 10 mins late, but T-claps to him for getting in his own workout, however I suggest that the PAX chip in and buy him a map of the SMU campus.  Apparently, he ran the whole campus looking for us and completely missed the main quad!

ANNOUNCEMENTS:

  • 1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting announced.
  • 2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K to start Team Delta out of spite for Team Gamma.
  • 3. Q Source for the upcoming week on Weds/ Fri

Oh, the humanity!

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Icebox, McAfee (DR from F3 Louisville)
QIC: Sweet Baby

AO: Burleson
F3 DISCLAIMER & WELCOME:  

Given

WARM-O-RAMA:
20x SSH

20x IST

30x OHC

Moseyed to the tennis court.

3 rounds of bearpees PAX were instructed to take 4 bear crawl steps after which they completed 1 burpee.  They continued this across both courts and increased the burpee count between bear crawl steps by one each time they traversed the courts.  

THA THANG:
Hindenburg BLIMPS

Starting at the picnic tables, YHC outlined a path that followed the sidewalk around the baseball field.  At each corner, the PAX completed reps of the designated BLIMPS exercise focusing on one exercise per round.

B – Burpees:  10x at each corner (40 total)

L – Lunges:  20x at each corner (10 per leg; 80 total)

I – IST: 30x at each corner (120 total)

M – Merkins: 40x at each corner (160 total)

P – Plank jacks: 50x at each corner (200 total)

S – Squats: 60x at each corner (240 total)

MARY:
25x LBC OYO

25x BBSU OYO

12x American Hammer (double count; IC)

20x Uptown crunch (10 each side; IC)

CIRCLE OF TRUST/BOM:
YHC lead the group in prayer.

MOLESKIN:
It was great meeting a fellow PAX from another region.  Gives me confidence that when traveling for work or vacation, we all could walk in to any F3 AO and be welcomed as a brother.  It was an honor to lead this morning.  

ANNOUNCEMENTS:
1. The F3 t-shirt order is fully funded.  The order closes in 3 days so anyone still wanting a shirt – get those orders in.  The shirts will ship in late September.  
2. F3 Flower Mound launch is this Saturday @ 0630 at Marcus High Football Stadium. Clown car place and time of departure TBD.  

3. F3 Louisville is hosting a couple of rucking events in the fall.  McAfee invited those  interested and willing to sign-up.  The one on October 11th is a  custom GoRuck tough with only F3 participants.  I can’t recall the date of the other one, but they have a q/event calendar on their website at F3lousiville.com if anyone is interested.      

8/12 MuttRuck Monday

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Sweet Baby

AO: Flag Pole Hill Park

THA THANG:
YHC and Sex Panther rucked 2.5 miles.

CIRCLE OF TRUST/BOM
Alright Alright prayed the larger group out.

MOLESKIN:
Topics of discussion included Sex Panther’s upcoming Alaska hunting and fishing trip and the perils of keeping bear spray inside your pack.

Preston Hollow Park AO Test

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Rump Roast, F-150, Draper, Oatmeal, Teasip, Coach K, Sex Panther, Island Time (FNG)
QIC: Sally

AO: Preston Hollow Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH X 15 IC
IST X 15 IC
Run to the south end of the block
8-count bodybuilders x 15 IC
Run back to the starting point
8-count bodybuilders x 10 IC

THA THANG:

Partner animal crawl / run to explore the park
Partner up. Partner 1 begins bear crawling around the path clockwise. Partner 2 begins running around the path counter-clockwise.
When the partners meet, swap roles. Partner 1 begins running counter-clockwise, and Partner 2 begins bear crawling.

Repeato the entire routine x 2, changing the animal crawl on the subsequent rounds to 2) crawl bear and 3) crab walk

Additions:
1) There are 3 sets of bleachers by the path in the SW corner. Every time you pass them (both runners and crawlers) do a scale-over of each.
2) Tennis courts in the NE corner – every time you pass by them, go inside and do a loop around both courts before continuing.

All-in call to gather in the middle of the park.

Slow flutter kicks x 20 IC
Slow rugby sit-ups x 20 IC

Mosey to baseball diamond.

Bottom of the ninth:
It’s the bottom of the ninth, and your team is down. You’ve gotta put the team on your back. And by team I mean partner.
Partner 1 carries Partner 2 to 1st base. When they reach 1st, they switch; Partner 2 carries Partner 1 to 2nd. They then switch and move on to 3rd and home, “scoring” a run when they reach home after a trip around the bases.

PAX were informed their team was down by 3 runs and they had to score 4 to win. All teams completed.

Mosey back to NE corner to wrap-up.

MARY:
Done intra-workout

CIRCLE OF TRUST/BOM:
Done

MOLESKIN:
Had a good time trying out a new AO. Preston Hollow Park has a lot going for it (including really nice grass), but there are also some really dark spots where you can’t even see the path you’re running on.

The animal crawl / running routine was brutal, although it seemed a little long in duration. May have to modify for the track in the future?..

The 8-count bodybuilders are a great exercise. It can be hard to remember whether the merkin or the plank jack is supposed to occur first.

YHC pulled up early as he always does for his Q’s to find a lonely man (our FNG Island Time) hanging out. Got out of the car and he said, “Is this F3?!” in the most excited voice I have heard in a while. Always great to hear from an FNG. And it turns out, based on his Saturday performance, Island Time was aptly named.

ANNOUNCEMENTS:
1. QSource  Wednesday at 1800 and Friday at 1130. This week is about “Articulation.”
2. Our first inaugural Fall CSAUP (Name TBD) starts November 2 at 0000, launching from Flag Pole Hill.
3. 2nd F event this Saturday at Draper’s for Fight Night
4. T-shirt orders. 5 days left. Get ’em in!
5. Stay hydrated and get your electrolytes, gentlemen. These are the dog days of summer, and hydration matters.
6. Flowermound Saturday Launch this Saturday. We need ~4/5 guys to go to that, and the rest to come to the Burleson workout.

Mookie the Navigator

DATE: 8/12/2019

TEMP: 79

WEATHER: Clear, but with 82% humidity.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Mookie, Strangler, and Boomer.

QIC: Walmart

 

AO:Oak Point Park

 

WELCOME/DISCLAIMER:Q neglected to give the welcome and disclaimer. Luckily, no injuries on this run.

 

WARM-O-RAMA:OYO stretching for 5 minutes.

 

THE THANG:4 mile run around the nature trails at Oak Point Park.

 

CIRCLE OF TRUST:PAX brought up a friend of Mookie’s named Mark who is struggling with cancer. Prayers for Mark and his family. PAX prayed for Mark and for the start of a new school year. Prayers for Boomer as he and Mrs. Boomer figure out life with their new baby.

MOLESKIN: Good Mumblechatter this morning. Walmart talked about his trip last week to Northwest Arkansas, and about his fear of ending up on a true crime podcast he had been listening to. Mookie was instrumental in providing directions for the PAX. Q is directionally challenged, which is especially bad considering today was Q’s first time at Oak Point Park.

 

ANNOUNCEMENTS: Second F family day on August 25. Be sure to give Boomer money for supplies. PAX also mentioned doing another Second F event soon with just F3 brothers.

Wednesday morning with some guy claiming to be Rump Roast?!?!

Date: 8/7/2019
Temp: 78 – felt more like 88
Weather: Humid but still, a repreave for Texas in August

Count-off & Name-O-Rama:
PAX:  Special Sauce, Sex Panther, Coach K, “Willy Loman” Paper Cut, F150, Ina, Stingray, Sweet Baby, Alright Alright, Ice Box, Sally (that Girl), Dr Suess (War Baby), Draper, Powpow, 
QIC: Rump Roast

AO: Caruth Park 

Discaimer: Given

Intro/ Warm-o-Rama
I’m still going with the Coach K “Dynamic Warm-up” from Glenco since we covered aprox 3/4mile during the warm-up portion. I like this @Coach K

– SSH’s x20 IC
– Rump Roast Challenge PAX choice 50burpee’s or run the park .5mi
– IST’s x20 IC
– Mosey to Brin Mawr 
– Cotton Pickers  x10 IC

The Thang:
Mosey Down Brin Mawr far enough out of traffic:
Ascending Curb Crawl (1 Derkin then bearcrawl across the street and 2 then back to 13 = 91 Derkins ttl) 
Mosey to Amherst 
– 20x LBC’s OYO, slow and get your shoulders up
Mosey Snider Plaza by the Shell Station
– 20x Lunges DC OYO – (I 86’s these for time)

B.O.M.B.S
Partner up – P1 runs while P2 exercises
B – 50x Burpees
O – 100x Over head claps
M – 150x Merkins
B – 200x Big Boy Sit ups
S 250x Squats

0620 start the mosey back to Caruth, plank or pick up the six (me) until “all-in”

Finished with 3min of Mary – Sally called the box cutter (x8) and Paper Cut went with 10 WWII/Big Boi sit ups OYO to finish us just before we hit 0630

Circle of Trust (CoT):
Rump prayed us out

Playlist:
No tunes today

Moleskin:
I had “Q block” yesterday… If that’s a thing? But was a little anxious this morning and got to the park about 25mins early. A few minutes in I see Draper jogging by. He came over and spilled the beans that he’d been falling behing on his “Queen” last week so he was putting in some EC on his own this morning. Then before you know it I see another guy I don’t recognize walkig up to my window. A new guy with a funny acent (I’m SURE he was thinking the same!) I found to be a Willy Loman from Seattle that had come with his parents just to visit Dallas and picked his location based on being able to hit a workout with us. T-claps to Paper cut for traveling with his folks and getting out to visit some fellow brothers in the gloom. 

So, the “Rump Roast Challenge” isn’t so fun when NOONE stays and does burpee’s with you! I think the burpee’s are harder and I may have to find a new way to #accelerate some of you. I think I have an idea or two…

After only doing the SSH’s I heard some grumbling as the PAX ran off about not doing IST’s and tht they’re “supposed” to be second. I like keeping them on their toes! Lol. I’ll also mention that after doing 50 burpees and going almost immedietley into IST’s… At #7 I didn’t believe I was going to make it to 10. I still don’t know how I made it to 20. Then to mosey right after… I’m still trying to catch my breath! 

@Sally gave me a hard time before the work out sarcastically asking if “we’re going to run 4-5mi today?” Then something about doing “400, 500, 600, 700, 05 one thousand Merkins in a row?” I told him about 3miles and i don’t think he believed me… After he said we were just over 3mi. You guys may make ole Rump somewhat of a runner before this is all said and done! I felt like it was a good beatdown this morning and got lots of good feedback after at the 2nd weekly weigh in. 

Announcements:
– Q Source TODAY @ 1800, Chick-Fil-A on Hillcrest
– Q Source Friday @ 1130, Preston Center-ish
– 2nd F this Friday Aug, 09 at 1700 at Inwood Tavern and then 1900 at @Ultra’s back patio, @Powpow confirmed M’s are invited! 

BLIMPS Over Glencoe

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Dr. Seuss (welcome!), Ina, Oatmeal, Pepper, Plus One, Rump Roast, Sally, Sex Panther, Special Sauce, Sweet Baby, Ultra
QIC: Teasip

AO: Glencoe #glencoefasho #makeglencoefunagain
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x 15

Daisy/Asparagus/Cotton Pickers x 12

THA THANG:
Mosey to the Tennis Court for partner BLIMPS. Partner 1 starts on the below exercises, while Partner 2 does a mini lap around the basketball court and bleachers and back to the tennis courts.

Burpees – 50

Lunges – 100 each leg

IST – 150 each leg

Merkins – 200

Plank Jacks – 250

Squats – 300

MARY:
None, as we ran out of time

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC procrastinated on planning the workout and hung out too long for the post-game softball discussion last night, so went with the tried and true partner BLIMPS, and was immediately lambasted by Alright Alright and Coach K for not being original (gotta bring back the classics sometimes). This led to some reminiscing and sadness for #TheNest (pour one out). Not much mumblechatter during the workout. Rump Roast was quick to question how this was “making Glencoe fun again” and Pepper lamented the humidity. Great having Dr. Seuss join us as he has moved here for some sort of brain related graduate school (neuroscience? neurons?). 

ANNOUNCEMENTS:
1. Q Source Wednesday at 1800 at CFA on Hillcrest and Friday at 1130 in Preston Center. Topic is Vision for this week

2. 2nd Friday Happy Hour at ??? Inwood Tavern? Ozona? Ultra’s casa? I think TBD at this point

3. CSAUP coming November 1, more details to come.