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.

Pay up ICEBOX

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x15
Don Quixote x12

THA THANG:
Start with partner DORA: 100 Pull ups, 200 Squats and 300 LBC with laps around the tennis courts

Mosey to the bleachers for Dirty McDeuce: Irkins, Dips, Step Ups, & Derkins with a lap around the goalposts in between

Jacob’s Ladder with Gorilla Squats (decreasing starting at 6) and Plank Jacks (increasing starting from 1 with running across the football field between sets

Mosey back to the playground for Mary

MARY:
Low Dolly x15
Freddie Mercury x21
Sky Pickle/Alabama Prom Date/Yeah Thrusts x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, JoJo, Oo-De-Lally, Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed for the Carolinas and those dealing with Hurricane Florence

MOLESKIN:
Some discussion and continued critiquing of YHC’s Saturday workout, but as promised no bear crawls were done and the entire workout was done outside in the open. It was discussed if the critique of the last time YHC led a Dirty McDeuce was worse than the critiquing of Saturday’s workout and it was concluded that the choice words from Saturday were funnier. Icebox also fulfilled his burpee obligation to AlrightAlright for SMU covering against Michigan.

ANNOUNCEMENTS:
1. Ryder competition is next week (Sept 24-29)
2. Next happy hour is October 12

September 11 Remembrance Workout

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x9 IC x11
LBC IC x9 IC x11
Hillbillies IC x9 IC x11
Merkin IC x9 ICx11

Jog around the track

THA THANG:
Mosey to the picnic tables
Round 1
· Derkins x9
· Step Ups x11
· AMRAP 3 Min
Round 2
· Dips x9
· Box Jumps x11
· AMRAP 3 Min
Round 3
· Abyss Merkins x9
· Squats x11
· AMRAP 3 Min
Round 4
· Plank Jacks x9
· Derkins x11
· AMRAP 3 Min

Bear crawl to corner
20 Merkins each corner
1 full round

Lunge Walk to corner
20 Squats each corner
1 full round

MARY:
LBC IC x9
Uptown Crunch IC x9
Boxcutters IC x9
AL Prom Dates IC x9
AL Prom Dates IC x11
BoxcuttersIC x11
Uptown Crunch IC x11

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

CIRCLE OF TRUST/BOM:
honor the men that we work with and are around. We are to be men who invigorate male leadership and that is not done by lording over men.

MOLESKIN:
Great morning for a workout, YHC kept us out of the wet grass…especially after our experience on Friday.

ANNOUNCEMENTS:
1. Happy Hour this Friday

Iron PAX Week 4

AO: Glencoe #glencoefosho
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12

THA THANG:

Last week of the #ironpaxchallenge

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh Ant Man F150 Pepper Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
INSERT A BREIF WRITEUP ABOUT WHAT YOUR BALL OF MAN (BOM) IS ABOUT. PLEASE DO NOT INSERT PRAYER REQUEST USLESS PAX OK SUCH.

MOLESKIN:
Not much chatter this morning, as the PAX was busy completing the workout. Some curiosity about how low the winning time would be.

ANNOUNCEMENTS:

Canadian Holiday?

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
IST x 15
Reachbacks x15

THA THANG:
One lap around the park, stopping halfway for 12 burpees, then finishing the lap with 11 more burpees to signify 23 days until the Ags BTHO NW State.

Mosey to the Playground and partner up for DORA. 100 Pull ups, 200 Lunges, and 300 American Hammers (cuz its good to be back in the USA) while partner 2 takes a lap around the tennis courts.

Mosey to the bleachers for a Dirty McDeuce
Dips x 12, Step ups x12 (alternating legs), Irkins x12, and Derkins x 12. Run around the near goal post and back in between sets.

Mosey back to the playground for Mary

MARY:
Homer to Marge IC x12
Dolly IC x12
Rosalita IC x 12
LBC IC x20
Penguin Crunch IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Icebox, Oatmeal, Special Sauce, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying for the kids from the Young Life camp in Bulgaria

MOLESKIN:
Always good to be back with the guys who were quick to welcome YHC back with plenty of sass (particularly AlrightAlright and Coach K) when YHC was apparently not loud and clear enough during the announcement that the Step ups were alternating legs. Apparently there was quite the discussion about Canadian holidays and how they had one yesterday and that is why some of the PAX missed the description of the alternating leg Step Ups. An #omaha was called for DORA as the group had some concerns about the route taken around the tennis courts, so the route was adjusted to be on the well lit path to the basketball court before taking on the potentially treacherous grass between the basketball court and playground. Some grumbling about the lack of single counting on Irkins, so YHC may take that into consideration the next time he decides to do a Dirty McDeuce for his Q. Overall a good day and happy to back with the guys after a week off.

ANNOUNCEMENTS:
1. 2nd F Happy Hour this Friday, August 10th at Ozona. M’s are welcome

Prep for #IronPAXChallenge

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Moroccan Night Clubs x10
Seal Jacks x15 (some conversation about whether clapping should occur when the legs are together or apart, a conclusion was not reached)

At this point YHC announced that we would be completing the pre-season #IronPAXChallenge today.

THA THANG:
#IronPAXChallenge
25 Hand Release Merkins
100 yard Bear Crawl
25 Hand Release Merkins
100 yard Bear Crawl
This was done for time. All rankings are national as of 10:42 CT on 8/3/18.
Alright Alright – 5:01 – 24th
Special Sauce – 6:08 – 40th
Oatmeal – 9:47 – 75th
There was some brief discussion about how the national leaders were able to post times of 2:40 and 3:00… we have some questions about their bear crawling and merkin form, but F3 is about “You vs. You” to make yourself better. It will be important to remember that throughout this competition.

Mosey to bleachers

Leg-o-rama
Step-ups x12 each leg
Monkey Humpers x6 (double count)
Box Jumps x12
Squats x12 (double count)

Mosey to basketball court

Burpee-rama
Burpee Broad Jumps the length of the court and back

Long mosey to walking bridge

Bridge-o-rama
1 PAX runs across bridge and back. Other 2 PAX complete exercises.
50 merkins
100 squats
150 flutter kicks
Each PAX completed all of the exercises above.

Mosey back to vehicles

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Oatmeal
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out asking for God to help us be better leaders.

MOLESKIN:
-Most of the conversation surrounded the plausibility of completing the #IronPAXChallenge in 2:40. YHC has a new goal to work towards.
-Great fellowship this morning, that is always the best part of having small groups.
-YHC is thankful for all of you that have helped F3 Dallas grow over the last 3.5 years. It was really encouraging to have both Oatmeal and Special Sauce out there today on a day that YHC expected to be a solo beatdown. Thanks men.

ANNOUNCEMENTS:
1. Happy hour on August 10th. More info coming from your #SecondF Q Pepper.

Aaarrrggghhh takes on the Glencoe

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHx20
ISTx15
Sideways lunge x8
Cotton pickers x 8

THA THANG:
Dirty McDeuce: 12- Box jumps, irkins, WWII and dips. Jog to benches by baseball park and repeat. Jog to other benches by other field and repeat. Jog back to beginning and repeat to complete the deuce

Glencoe 5x5x5: 5 pull-ups, 5 burpee broad jumps, 5 swirkins, repeat 5 times

Jog to benches for another round of dirty mcdeuce: 12 x – step ups right leg, dirkins, step up left leg, lbc on benches. Karaoke across field and back, repeat. Only had chance for two rounds then head to Mary.

Mosey to Tennis Courts

MARY:
everybody choose your Mary x 12:
Aaarrrggghhh chose Rugby sit ups
Oo-de-lally chose Rosalita things
Oatmeal chose Freddy murcury
Eurizioni chose uptown crunches
AlrightAlright chose reverse crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-de-lally, Eurzioni, Oatmeal
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out while YHC tried to catch his breath from an asthma attack

ANNOUNCEMENTS: