Q of the YEAR Rd 1 Beatdown 1

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, F150, Oatmeal, Chairman Mao, Belk Bowl
QIC: Icebox & Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH & IST

THA THANG:
Icebox:
Tim McGraw ft Nelly, Over and Over – SSH + burp-ups with “over and over” (21)

TI, Bring em Out- flutter kicks + LBC’s with “bring em out” (68)

Crazy Town, Butterfly- back plank + dip with “come” (48)

Big Sean, Moves – star skaters + Bobby Hurley with “moves” (41)

Empire Cast, Boom Boom Boom Boom- Penguin crunch + yeah thrusts with “Boom” (100)

Schoolboy Q, Man of the Year- plank jacks + merkins with “man” (44)

Special Sauce:
Mosey over to the tennis courts for “20 minutes of mayhem.” The goal here was to be continually moving for the entire 20 minutes.  There would be no dedicated recovery time or “10 counts”, only active recovery. 
 
The Thang (with an 80’s rock playlist serenading in the background)
 
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
 
Each Pax Started at one of the corners of the tennis service boxes for bearcrawls and Merkins (rotating clockwise)
Merkins x 5, bc to next corner, Wide Merkins x 5, bc to next corner, Close grip Merkins x 5, bc to next corner, Carolina dry dock x 5, bc back to starting corner
IC Freddie Mercury x10
Rinse and Repeat
 
Back to the doubles lines for Gorilla Hops (Mix of a squat / broadjump….had to be there).  Width of both tennis courts was 1 rep.
Gorilla Hop x 1
Plank 10 Seconds
Gorilla Hop x 1
IC 10 Leg lifts
Lunges x 1
Plank 10 Seconds
Gorilla Hop x 1
 
Jacobs Ladder – Forward Run & Backpedal Width of both Courts with Burpees and Squats (1/4, 2/3, 3/2, 4/1)
 
Line up on center line of tennis court for Side Shuffle Shuttle Run (Doubles / Doubles / Single / Single) x 4
 
Line back up at a corner of the service area for 2 more rounds of bear crawls and merkins. 

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great showing today, despite the cold temps.  If really didn’t feel that cold once we got moving.  Icebox set the bar high with another solid playlist workout, and the PAX had a tough time with the final vote.  Perhaps an upgrade to his speaker will allow him to bring him the title of QOTY next year (I’ll drop a Christmas hint to his M).  Great to see @ back out on a Tuesday, he just couldn’t miss out on a PNC showdown.  Queen made another appearance on a playlist today, AlrightAlright still is not a fan and likes to make it be known.  Great job by everyone today, lets have a strong showing again tomorrow for AA vs Spread.
 
YHC Prayed us out

DJ icebox playlist:
https://open.spotify.com/user/martijos/playlist/6VQA2UxHoavwzxcZ3RU5nR?si=53JTZYDkQFCyRpQgNA63Ew

ANNOUNCEMENTS:
1. Rd 1 Beatdown 2 in the Gloom with AlrightAlright and Spread at Caruth Park 0545.

29 for 30 Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Icebox, Teasip, Rump Roast, Ant Man, Oatmeal
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Within our workout this gloom.

THA THANG:
30 exercises with a partner 30 reps
1. Side Straddle Hops IC x30
2. LBCS
3. Merkins
4. Squat Jumps

5. Flutter Kicks (4 count)
6. Shoulder Press w/ Coupon
7. Monkey Humpers

8. Elf on a shelf w/ Coupon
9. Skull Crushers w/ Coupon
10. Lunges (4 count)

11. Hello Dolly
12. Mountain Climber
13. Al Gore (30 Sec)

14. American Hammers
15. Diamond Merkins
16. Prisoner Squats

17. Imperial Storm Troopers IC x30

18. Penguin Crunches (4 count)
19. Triceps Extension w/ Coupon
20. Step Ups

21. High/Low Planks (30 Sec each)
22. Abyss Merkins
23. Box Jumps

24. Big Boy Sit-ups
25. Carolina Dry Docks
26. One legged squat (15 each leg)

27. Superman
28. Wall Sits (People’s Chair – 30 sec)

29. Rugby Situps

MARY:
Plenty within the exercises above.

CIRCLE OF TRUST/BOM:
YHC share with the PAX about the great success of the Flower Mound AO and Rocket Man’s leadership. We will be clown caring to FB the first three Saturday’s of December for those PAX interested in going. YHC challenged the men to be looking around at men in their neighborhood, work place, or circle of influence to see who needs to be encouraged during these months as the darkness of the day is longer and depression seems to come about more.

MOLESKIN:
YHC did not plan for 7 PAX to arrive ready to workout, this is higher than most Friday workouts, seeing that it was cold (49 degrees, felt like 38 accord to TWC). There was much to say about starting with SSH and not having any ISTs so YHC waited until the ½ way point when the mumblechatter was highly asking for such to add to this workout. What started off pretty simple added more difficulty as the PAX added Coupons to a couple of workouts. We made it through 28 of the original 30 workouts planned, we left off Burpees and Frog Jumps as they were the final workouts and we were out of time. Great workout for the PAX this gloom.

ANNOUNCEMENTS:

Alright’s Favorite Things

COUNT-OFF &NAME-O-RAMA:
PAX: AlrightAlright, Belk Bowl, Helmet, Special Sauce, Aaarrrggghhh, Teasip, Rump Roast, Ant Man
QIC: DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
IST X 15
Daisy Pickers X 10

THA THANG:
OutKast- hey ya, SSH + burpees with “hey ya” (22)
DJ Khaled Ft Rhianna, Wild Thoughts- back plank + dip with “wild” (53)
Queen, Bohemian Rhapsody – P1 jump rope, P2 10 pull-ups, switch
Beanie Sigel, Feel it in the air – Freddy Mercury’s + rugby sit-ups with “air” (32)
Queen, fat bottomed girls- P1 jump rope, P2 20 LBC’s, switch
Panic! At the disco, High Hope- plank + merkin with “high” (31)
JT, Sexyback- flutter kicks + yeah thrusts with “sexy” and “go head be gone with it” (72)
Selena Gomez, Wolves- Superman’s +T merkin with “you” (30)
Jawga Boyz, All the Girls Wanna Ride- Chairman Specials
Queen, Another One Bites the Dust- P1 jumps rope, P2 5 pull-ups, switch
Queen, We Will Rock You – SSH + burpee with “we will”

MARY:
Included above

CIRCLE OF TRUST/BOM:
Didn’t do as good of a job as I wanted to of getting my message out so I’ll try it here: Q’ing is fun! If you’re new at it don’t hesitate to reach out to others for ideas, I text Alright Alright all the time about things I’m thinking about and there are others who are happy to help. The important thing is that you try and we’ll support you through it. That is until you get the hang of it and then we’re going to be a bunch of smart asses to you.

MOLESKIN:
As promised to Rump Roast there was no running. To get our cardio we used a heavy dose of jump rope, to make it even better for Alright Alright we listed to various Queen songs while we did it. AA had some words for the Q but he made me crawl bear upstairs a couple times so he had it coming. Not a ton of mumblechatter since we were sucking wind and listening to a sweet playlist. Special Sauce had some words about the Beanie Siegel song and how I don’t get any slow jams at home anymore but I mostly ignored him.

Tried to console Teasip on the A&M loss but we couldn’t tell which team was which because they and Miss St wore the same jerseys for the game.

ANNOUNCEMENTS:
1. Nominate for Q of the year!
2: vote for volunteerism or college football watching

Chains & Ropes…what’s in F150s garage?

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, AlrightAlright, Icebox
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20
Overhead claps IC x20
Prisoner Squat IC x20

Jog around park at each corner
Merkin x25 OYO

THA THANG:
Partner 1 – 5 Hanging Ab Crunches (left, center, right) , 5 Swirkins; Partner 2 – Plank

Cliffhanger Merkins IC x15 – P2 will hold P1’s legs in the air while P1 completes the required number of Merkins

Mosey to fields
Coupon pulls (PAX pulls 1 coupon w/ chain 50 ft, other PAX do exercise called out by PAX) – We made it through the rotation 2 times with some of the following exercises: Sumo Squats, SSH, Overhead press, Windmills, Pulsating arms forward, Thrusters, High knees, and a couple of others.

Mosey over to the cover picnic area for some Mary

MARY:
Boat/Canoe IC x20
Aw Yeah’s IC x20 each side
Captian Thors IC to 5 BBS (1:4)

CIRCLE OF TRUST/BOM:
PAX we are not guaranteed a morning to awaken up to each day. For those with children and wife, hug them daily and let them know you love them. With the men at work or your co-workers don’t allow tension between yourself and them. Invite the men around you to come join us and be part of this great brotherhood.

MOLESKIN:
This gloom we kicked off warming up with no WalMart, who had posted on Band that he was bringing a FNG most likely. Must have gotten lost. Durning our warmup Icebox tried to help AlrightAlright with a stretch for his back since it was hurt. Turns out AlrightAlright didn’t get that it was for him and not for Icebox. Several comments were made throughout the morning bout Millennials but that did not stop any progress in the beatdown. We quickly made a lap around Glencoe stopping at the first three corners and then at the playground to do 25 OYO merkins. During our warm up lap AlrightAlright mentioned that he could do this all morning, like that will a happen with me leading a beatdown.

Sally began shedding clothing upon returning to the covered picnic area at some point it came down to his last layer and he was encouraged to keep that layer on. If Dallas Parks ever calls about tracks in the park we don’t know much about what they are asking about. We managed to our shoes soaked pretty well even without the rain. During the coupon pull questions began to be raised about what my garage must look like with all the stuff I bring for workouts.

We managed to finish at just the perfect time.

ANNOUNCEMENTS:
1. Q of the year competition – nominate your Q (has to be someone other than yourself. Top nominations will face off in a Q competition.

Help a Brother Out

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal, Special Sauce, Icebox, F150, Belk Bowl, Teasip, Wal-Mart, Plus One
QIC: Alright Alright

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

9 PAX gathered in the gloom on time, 1 gathered late and parked on the wrong side of the road. We immediately moseyed to #TheBridge

WARM-O-RAMA:
SSH x20

IST x15

Overhead Claps x20

The Bird x20

THA THANG:
Partner Pick Up

Partner 1: Flutter Kicks

Partner 2: Run to the light and back, then assist partner

Team works to 400 flutter kicks

Partner 2: Plank Jacks

Partner 1: Run to the light and back, then assist partner

Team works to 200 plank jacks

Partner 1: Bear Crawl

Partner 2: 40 merkins and chase

Flapjack and repeato until the team crosses #TheBridge

Partner2: Backwards Run

Partner 1: 15 monkey humpers and chase

Flapjack and repeato until the team crosses #TheBridge

Mosey to Tennis Courts

Partner 2: Burpees

Partner 1: Run down and back, down and back, assist partner

Team goes to 30 burpees

Partner 2: Crab Walk down and back

Partner 1: 5 burpees and chase

MARY:
Round Robin

AA: WWI Sit Ups x10 OYO

+1: Uptown Crunch x12 each side

Icebox: Rugby SitUps x15

F150: Box Cutters x15

Belk Bowl: LBCs x20

CIRCLE OF TRUST/BOM:
The theme of this workout was “picking up your brother.” Throughout the workout one partner was struggling and it was the other partner’s job to help him out.  This meant that the other partner had to bust their butt to get to their partner in time to help.  This is what F3 is all about.  Helping our brothers get stronger.  Pulling men up from their positions of pain.  We need to learn and emphasize the F3 Credo: Leave no man behind, but leave no man where you found him.  I’m challenging all of you to start pulling men up.  Drag guys to workouts, FNGs and old PAX.  This is part of your responsibility as a #HIM (High Impact Man).

MOLESKIN:
This was admittedly a very strange workout, which led to a decent amount of #mumblechatter, none of which was audible to the Q.

Teasip was honorable enough to let the Q know that the PAX weren’t properly incentivized by the initial structure of the bear crawl portion of the #beatdown, so YHC rewarded him and the rest of the PAX by allowing them to bear crawl the full distance of #TheBridge.

ANNOUNCEMENTS:
None

Jog to Memory Lane on Friday

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal
QIC: Teasip

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Don Quixote x12

THA THANG:
Moseyed over to #thenest for a little #flashbackfriday workout in the old stomping grounds. Stopped at the benches for a Dirty McDeuce (Irkins, Step Ups, Durkins, Wall Sits)

Then a mosey to the parking deck for some partner BLIMPS (increasing by 30) while the other partner ran up an increasing number of ramps. Since there were only three of us, we were one group.

Moseyed back to Glencoe

MARY:
No Mary has the PAX got back to Glencoe just at 0615 thanks to Teasip’s perfect timing

CIRCLE OF TRUST/BOM:
Teasip prayed us out. Quick prayer thankful for the cooler weather and a chance to get out and workout together.

MOLESKIN:
With a large contingent of our normal Friday crowd out of town and assuming others are still hesitant to join a Q by YHC since the bear crawl incident, it was a small crowd this morning. Apparently the previous days workout was less than ideal according to Coach K, so YHC kept the timed running to a minimum. Some reminiscing about the good ole days of Friday’s at the Nest before we were banished. Overall another solid day of some working out and fellowshipping with fellow F3ers

ANNOUNCEMENTS:

Going back to school with Plus One

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , F150 , Oatmeal , Teasip , Coach K
QIC: Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 12
IST x 12

THA THANG:
Beep Test
Once Out – PAX perform below exercises (I AM SLOW).
20 Imperial Squat Walker
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill
Repeato until the last PAX is standing from the beep test

Princess Tea Party
Party Cake Merkins x 12
Partner People’s Chair x 60 seconds

Civics
Al Gore – Pax Counted to 60
*Should have considered a recount

Dora in the Jungle
Partner 1 – Alligator Walk across Court
Bear Crawl Back
Partner 2 – Crunchy Frog
Repeato to 75

Partner 1 – Alligator Walk with Merkins
Bear Crawl back
Partner 2 – Monkey Humpers
Repeato to 100

Partner 1 – Bear Crawl across Court
Crawl Bear back
Partner 2 – Penguin Crunch
Repeato to 100

MARY:
LBC x 20
Uptown Crunch x 12 (each side)
Rosalita x 20
Homer to Marge

I AM SLOW
20 Imperial Squat Walker (each leg = 1)
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill

Pendulum Circuit
Partner 1 – 10 Pull-ups
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 15 Swerkins
Partner 1 – 15 Swerkins
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 10 Pull-ups

CIRCLE OF TRUST/BOM:
Plus One prayed the PAX out on a cool (and somewhat rainy) morning.

MOLESKIN:
Due to the PAX’s performance on the Beep test, all were subject to the I AM SLOW set of exercises post Dora in the Jungle. Jury is out whether AlrightAlright could have continued. The PAX argued that in hindsight, collusion to drop out earlier would have been preferred. The PAX also inquired about other beep tests (especially pull-ups). Another exercise for another day.

ANNOUNCEMENTS:
1. Walmart Q tomorrow.
2. #RyderCup Happy Hour on Monday, October 15th at Truckyard.

Lets run to the bridge

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbilly’s
Cotton pickers
Side lunge
OHCs
Windmills

5 sets: 5 pull ups / 10 Irkins

THA THANG:
Native American run to the bridge

Jacobs ladder:
7 explosive merkins, run to the top of the bridge, 1 (name tbd) plyo squat.
6/2, 5/3, 4/4, 3/5, 2/6, 1/7

Accelerator runs up the bridge:
Jog first 15yds, sprint next 30 yards. Rinse and repeat 4x

15 LBC
20 flutter kicks

Mosey back to tennis courts

Paint the lines
1 court of bear crawls / crawl bears
1 court of lunge walks forward/backward/side

10 burpee lateral jumps

MARY:
2 minutes of protractor

COUNT-OFF & NAME-O-RAMA:
PAX: F150OatmealPepperAlrightAlrightJoJo, Belk Bowl
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out.

MOLESKIN:
Not too much mumble chatter today, as I think the Jacobs ladder was quite a beating. AlrightAlright thought perhaps I thought today was Thursday, but Pepper reassured that I should block out the hate. Oatmeal continues to be eaten alive by mosquitos at Glencoe…I have a feeling bug spray will be making an appearance soon.

ANNOUNCEMENTS:
1. Ryder cup party will be on TBD at TBD location, so there’s that.

Ryder Cup Day 2

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15 (at this point Oo-De-Lally arrived to tie things up for Team Oatmeal)

THA THANG:
Team WheelsUp/NetJets to the Course
Bataan Death March around the park. PAX at the Six does 3 burpees before running to the front.

Alternate Shot
Partner 1 run suicide, Partner 2 perform exercise. Flapjack and Repeato until 100 reps of the exercise have been completed by the pairing. Switch partners on each exercise. Side Straddle Hops, Imperial Storm Troopers and Flutter Kicks were done while waiting for the whole group to finish.

Round 1: Hand Release Merkins (Aaarrrggghhh made this request over traditional merkins. Pepper arrived prior to his shot in a Rory-like fashion – look it up if you don’t get it.)
Round 2: Monkey Humpers
Round 3: WWI Sit-Ups
Round 4: The Bird
Round 5: Squats
Round 6: Plank Jacks

MARY:
Pickle Pounders x10
Sky Pickle x15
Paulinas x15 (Sorry Dustin Johnson)
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man. F150, Hannigan, Icebox, Ina, Oatmeal, Oo-De-Lally, Pepper, Plus One, Special Sauce, Teasip, Wal-Mart
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC mentioned how every man in this group looks out for his brothers, and prayed that we will continue to look out for each other. We need to pick up the six in life, not just at workouts.

MOLESKIN:
Icebox correctly hypothesized that AlrightAlright chose to Q today because the #RyderCup is the only way that there will ever be a good turnout for one of AlrightAlright’s #beatdowns. AlrightAlright caught the PAX by surprise with the 100 monkey humpers and grumbling ensued. He hopes you all enjoyed getting to work with all of your teammates.

13 PAX gathered in the gloom for Day 2 of the F3 Ryder Cup. Team Special Sauce was only missing Pepper, and Team Oatmeal was missing BOOMER and .

YHC forgot to give the Disclaimer. This is a mistake that all of us make way too often. It is the Q’s job to remember to give it, but let’s now make it a point to give the Q hell immediately if he forgets. This needs to be given at every workout.

ANNOUNCEMENTS:
Ryder Cup continues tomorrow with Icebox replacing an injured splash as our Q. See you at Caruth Park at 0545.

Be on the lookout for an announcement about a #ThirdF event taking place at Park Cities Baptist Church on Thursday night.