The Open Championship… on the SMU Track

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, Special Sauce, Pepper, Ina, Pow Pow, Plus One, Aaarrrggghhh
QIC: Alright Alright

AO: SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Mosey to the track

THA THANG:
Run the distance of each hole of Royal Portrush with PAX choice exercise at the beginning of each hole.  When PAX complete the hole, they complete as many reps of the exercise as they can before the Six arrives.  If reps=par for the hole it counts as a birdie for the individual, if reps=2xPar it counts as an eagle.  Any hole that isn’t completed counts as a bogey.  As a group we completed the first 12 holes.

Hole Par Yards
1 4 421
2 5 574
3 3 177
4 4 482
5 4 374
6 3 194
7 5 592
8 4 434
9 4 432
10 4 447
11 4 474
12 5 532
13 3 194
14 4 473
15 4 426
16 3 236
17 4 408
18 4 474

 

The Mustang Q3 Benchmark

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given

PAX: Aaarrrggghhh, Chairman Mao, Coach K, Icebox, Ina, Oatmeal, Plus One, Pow Pow, Rump Roast, Sally, Sex Panther, Special Sauce, Teasip

QIC: Alright Alright

WARM-O-RAMA:
SSH x25

IST x15

Mosey to The Mustang

THA THANG:
The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Results:

Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)

Q1 & Q2: 444

Coach K – 444 reps (3 rounds of 17, on the third ramp for 16)

Q1 & Q2: 410

Special Sauce – 444 reps (3 rounds of 17)

Q1 & Q2: 444

Teasip – 410 reps (2 rounds of 17)

Q1: 437

Plus One – 393 reps (1.5 rounds of 17)

Icebox – 376 reps (1 round of 17)

Q1: 376

Ina – 376 reps (1 round of 17) 

Q1 & Q2: 410

Chairman Mao – 376 reps (1 round of 17)

Aaarrrggghhh – 359 reps (.5 round of 17)

Sally – 342 reps (3 rounds of 18)

Q2: 342

Pow Pow – 270 reps (1 round of 18)

Sex Panther – 270 reps (1 round of 18)

Q2: 270

Rump Roast – we think made it through the rounds of 19 which would be 234 reps

Oatmeal – Injured Calf meant that a benchmark was not set

 

 

 

One year down…

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

WARM-O-RAMA:
SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

THA THANG:
YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Merkins
Gorilla Squats
Dancing Bears
Groiners
Ski Abs
Freddie Mercury’s
Reverse Lunges
LBC’s
Monkey Humpers
Superman
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform
Burpees

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.

ANNOUNCEMENTS:

  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.

OG SVT

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Draper, Sex Panther, Rump Roast, Coach K, Irwin (FNG), Mayflower (FNG), Icebox, Aaarrrggghhh, Alright Alright, Pepper, Hotty Toddy, Rabbit, Neutered, Stingray, F150
QIC: Sally

AO: The OG (Caruth Park)
F3 DISCLAIMER & WELCOME: Performed. Also got to preach about form :).

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
First up:
Run to the back side of the tennis courts, adding 4 stops/exercises along the way:
5 merkins after bridge 1
5 pull-ups at the playground
5 merkins after bridge 2, and
20 rocking horses each leg upon reaching the tennis courts (rocking horses are a two-part exercise – 1. one-legged reverse lunge, touching both hands to ground, 2. bring that leg up and through, grabbing your knee to your chest)

Wheel of taps and merkins:
Everyone grab a section of curb.
Curb taps (both feet up and down is one rep) x 10, Irkins x 10
Rotate 90 degrees. Side curb taps x 10, curb split merkins x 10
Rotate another 90 degrees. Back curb taps x 10, derkins x 10
Rotate another 90 degrees. Side curb taps x 10, curb split merkins x 10

“Rest” exercise 10 good mornings IC

Laparoo:
Starting at the rear of the tennis courts, run 3 laps around to the north side, through the playground, and back over the bridge.
During the 1st lap, stop and do 8 pull-ups and 8 step-ups (each leg)
During the 2nd lap, do 7 pull-ups and 7 step-ups each leg
During the 3rd lap, do 6 pull-ups and 6 step-ups each leg.

Get inside the tennis court.

Burpee the lines:
Essentially, 2 burpees and 2 turnarounds at each doubles and singles line across the courts. Down and back.
More details: starting at one court’s outermost doubles line (or “the baseline”), perform a burpee on the outermost side of the court. Then jump over that (doubles) line, turn around, and perform another burpee, keeping your hands on the inside side of the line. When you stand up and jump, jump back over the line. Then turn around and move on to the next line. Drop into a burpee and begin again.

“Rest” exercise: Good mornings x 10 OYO

Get up the lines:
Divide into 4 similarly-sized groups. Each group begins at the bottom-left most part of a half-court.
Perform 10 get-ups (lie completely flat on your back, and get up to standing), then run paint the lines for that court.
Move on to the next court.
#ExtraCredit modification – do not use your hands on the get-ups.

“Rest” exercise: 10 good mornings OYO, 10 groiners OYO

Partner Lazy IMPS:
50 reps of Imperial Storm Troopers, Merkins, Plank Jacks, and Squats
Partner 1 performs exercises
Partner 2 flutter kicks (4-count) to 20, then switch.
Only got to Merkins due to time.

MARY:
Done in the IMPS

CIRCLE OF TRUST/BOM:
Completed. Welcome to Irwin (FNG, brought by Stingray) and Mayflower (FNG, brought by Rabbit while he is here to help with Rabbit’s move). Gave thanks for F3 and the impact it has had on many of our lives; asked for guidance and support, and to keep our thoughts on the right path.

MOLESKIN:
No repeats of Hannigan’s Bridge today.
Curb taps are a great agility exercise.
So are burpees. Burpee the lines was a ton of fun, and seemed like a nice little (dare I say it?) competition.
Get-ups are becoming a PAX-wide favorite exercise.
No Longhair sightings this morning. Or in the last few weeks. Maybe he was intimidated by his run-in with AlrightAlright.

17 guys this morning, continuing an excellent attendance run this week. Keep coming out and getting better. And keep bringing out friends or family (well done, Rabbit) who could benefit from F3. Remember our mission is “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” #GiveItAway.

Speaking of leadership, we can use everyone’s passion and talents. Whatever you are passionate about and good at, there’s a way you can make a significant difference for the men of F3 Dallas, and for Dallas more broadly. A simple solution is to think about what you like about F3, and grow that.

ANNOUNCEMENTS:
1. Special July 4th beatdown tomorrow. 0700 at the flag at Flag Pole Hill. We’ll do a beatdown then a run afterward.
2. No QSource this week.
3. Safe travels to everyone travelling.

Fun with Bear Crawls #MakeGlencoeFunAgain

PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)

QIC: Alright Alright

16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls.  It takes true #HighImpactMen to embrace the suck when you what is coming. 

We immediately moseyed to the tennis court with the goal of making Glencoe fun again.  YHC gave the disclaimer and we got started.

Warmorama

Side Straddle Hops x20

Imperial Storm Troopers x15

Ski Abs (EMPHASIS ON CORRECT FORM) x10

The Rump Decision

PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees.  Rump was the only one that chose burpees.  He completed 67 in the time that we were gone.  That does not bode well for him the next time we do this.

Bearway to Heaven

Bear Crawl Suicides – crawl bear back from each line.

7 of the PAX finished. 9 did not.  

90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.

Team BLIMPS – with bear crawls

Partner up.

Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato.  10% rep addition if bear crawl is modified.

Burpees x50

Lunges x100

Imperial Storm Troopers x150

Merkins x200

Plank Jacks x250

Squats x300

YHC doesn’t think anyone completed the merkin stage.

Circle of Trust

YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.

Naked Man Moleskin

Lots of midwife noises throughout this beatdown.  Bear crawls always bring that out if the distance is long enough.

YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.  

Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.

This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.

FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.

FNG John Willems rowed in high school and college, so we named him Capsize.

YHC is always appreciative of good attendance, but especially when YHC Q’s.  Thank you gentlemen for being out there. 

Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.

 

Snider Plaza Stroll

June 19, 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Rump Roast, Sally, Alright Alright, Sweet Baby, Aaarrrggghhh, Ina (Given my timely post, let me know if I forgot your presence)
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Mountain Climbers x 20 IC

THA THANG:
Mosey to Snider Plaza where YHC had PAX sprint first block on Sider Plaza from Westminster to Rankin to determine speed rankings.  Partner up slowest with fastest, etc. for a race up the plaza.  YHC jumped in with one of the groups given the odd number of PAX for the day.  PAX then completed the following at each intersection:

Rankin Ave

P1: Sprint to Milton Ave

P2: HR Merkins x 10, sprint to Milton Ave

Milton Ave:

P1: HR Merkins x 10, sprint to Rosedale Ave

P2: Bobby Hurley’s x 20, sprint to Rosedale Ave

Rosedale Ave:

P1: Bobby Hurley’s x 20, sprint to Daniel Ave

P2: WWII situps x 30, sprint to Daniel Ave

Daniel Ave:

P1: WWII situps x 30, run to Hillcrest back and back then OHC x 40

P2: OHC x 40, run to Hillcrest and back

YHC then had PAX crab walk across crosswalk to island where they shuffled on their hands along the curb face up across and walkcrabbed to other side of plaza.  PAX returned from whence they came bear crawling and crawl bearing, facing down when shuffling across island.  This whole sequence was repeated. 

Once safely back in front of Kuby’s, YHC had PAX perform alligator pushup walk for approximately 15 yards and reverse lunge it back to the start. 

Finally, YHC had PAX line up individually to race back down the plaza repeating the exercises in reverse that we did to get up the plaza.  Once completed, mosey back to Caruth Park stopping a few times to perform random exercises while picking up/waiting on the six. 

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
What YHC thought was a brilliant race concept failed in execution and quickly devolved in running and completing exercises with no winner crowned and therefore no prize/punishment doled out to the victors/losers.  The mumblechatter further confirmed YHC’s failed race attempt when it was determined that only one partner would determine the outcome.  Oh well, back to the drawing board…  Workout still proved effective and PAX really enjoyed the alligator pushup walk.  As is typical with my abundance of running, Rump was effusive with his “compliments,” which only go to feed my ego! 

ANNOUNCEMENTS:
1. None remembered except Q Source that evening

Runs N Guns

Friday 6/21/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Stingray, Rump Roast, Icebox, Kool-Aid, Coach K, Draper, Oatmeal, Alright Alright, Sweet Baby, Aaarrrggghhh, Pow Pow
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
Mosey to far (west) side of Caruth, stopping for 10 merkins OYO on the way.

THA THANG:

Block runs ‘n guns:
Run a block, and go back to pick up the six when finished. Once all in, do a bunch of exercises at the intersection.
Exercises included:
Crab Cakes
Stance Jacks
Hand-Release Merkins
Several PAX’s choice including Overhead Claps, Squats, and other.

Repeato x 1 out (west), repeato x 2 back (east)

Mosey into the Tennis Court

Court Work:
Burpee Dan (?modified?), up to 2:
1 length of the courts: 1 lunge, step up with back leg, 1 burpee
Length of the courts back: 2 lunges, step up with back leg, 2 burpees

A couple rest counts

A few PAX’s choice exercises (don’t remember exactly)

Suicide short to long
Suicide long to short

A couple rest counts

A couple more PAX’s choice exercises (Iron Hulk, Mickey Mouse Merkins)

Final suicide – and by PAX’s choice.. bear crawl bear style.

MARY:
No time for extra.

CIRCLE OF TRUST/BOM:
Prayed for guidance, support, and direction on the path we are meant to take.

MOLESKIN:
Excellent work by all 12 PAX today. Great showing for a Friday. Everyone pushed themselves, which included picking up the 6 on the block runs.. which Rump likened to “worse than those really long NY City blocks.”

Guys are clearly getting faster and stronger, keep it up.

ANNOUNCEMENTS:
1. If you’re in QSource, you already know. If you’re not in yet, ask guys about it. It’s excellent and very helpful for #acceleration.
2. Shield Locks are in full swing. If you’re not in one, reach out to one of the guys you know is in one, or ping me. They are also excellent and really important for what we are trying to do.
3. Be on the watch for upcoming “Troubadour” opportunities – chances to go and help other regions get launched, show them what F3 is about. Like what we did with FW last week.

Second Choice Thursday’s – Gettin’ Better!!!

Date: 6/13/2019
Temp: 67
Weather: Glorious!!!

Count-off & Name-O-Rama:

PAX:  Chairman Mao, Sweet Baby, and Arrrgggghhhhh
QIC: Rump Roast

AO: Burleson Park

Intro/ Warm-o-Rama
IST x20 IC
Ranger Merkins x 16 IC
SSH x20 IC
Dancing Bears x10  IC
Cotton Pickers x10 IC
Mickey Mouse Merkins x10 OYO   

–>Mosey to east side “Wheel of Merkins”  x12 IC each position 48 total
–>Mosey to the southeast corner of the parking lot north of the park for “Prayer         Squats” x20 IC

The Thang: 
*Ascending Curb Crawl
Bear crawl to the opposite side, turn & 1x Derkin
Crawl back & complete 2x Derkin to 15  OYO

*Bolt 45’s
Full stand down to 1/2 squat x15 IC
1/2 squat all the way down back to half x15 IC
Full squat x15 IC 

*Dirty hook up.  IC x10
Plank facing the wall. 
        1. right hand up
        2. Left hand up
        3. Right hand down
        4. Left hand down.

*Lt. Get-ups
Two leg lunges fwd then a prison get up across the field to finish us out

Circle of Trust (CoT):
Thank you to the PAX that continue to show up on Thursdays #2ndCT to give us an option other than running. I know a lot of you like to run and while I can’t fault that, we would love to see you work a Second Choice Thursday in from time to time. The feedback I’ve received is that there worth coming out for.  T-Claps to Sweet Baby and Chairman Mao for continuing to show up and show support. Rump prayed us out.

Playlist:
Google Play – Cardio Hip-Hop
https://play.google.com/music/r/m/L32yrfpurbl35etin6vdhf7tcxu?t=Cardio_Hip_Hop

Moleskin:
 Today was about getting better… We did more reps of Ranger Merkins,  more Dancing Bears, more Mickey Mouse Merks, more reps on Wheel of Merkins, more reps in Ascending Bear Crawl, and added the Dirty Hook-up and Lt. Get-ups to the mix. Gotta say those Lt. Get-ups and Bolt 45’s ain’t no punk! It was a light run day even for a Rump work out but we got in the extra chest and arm work today. Noticed that the 5am tennis players at Burleson is the same hippie looking dude from Caruth on Wednesdays. We only needed the courts for the Dirty Hook-ups so they shared one side with us. It was a pretty uneventful workout. The extra reps on the Ascending Bear Crawl kept most of us to grunts, moans, and heavy breathing! Chairman got there and did some EC on his own and then also walked/moseyed home. For the FIRST time, I remembered to take a picture and due to technical difficulties, they were lost. 

Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F next TOMORROW, Friday 6/14 location seems like it’s going to be Ozona’s 
OMAHA on the Ft. Worth work out for tomorrow. Alright Alright is out-of-pocket so we’ll be meeting at Le Madeline on Mockingbird at 0430 for anyone wanting to carpool and go work out in Ft. Worth.

The DJ’s Birthday Beatdown

#backblast

Sweet Baby Aaarrrggghhh AlrightAlright Rump Roast PowPow Sally Draper Oatmeal Gold Digger Teasip Goose (Willie Loman from Columbus) joined YHC for my bday beatdown

Here’s the thang

Warmup: SSH, IST, windmills

Burpee mile: at own pace, run 1/4 mile, 12 burpees, repeat 3 times. Once finished picked up the six and did 10 more burpees for kicks

Arms by Mrs Icebox:
20 lil baby arm circles forward
20 lil baby arm circles backward
20 lil baby arm pulses thumbs up
10 lil baby arm pulses thumbs down (stopped at 10 because most of the PAX couldn’t keep their arms up anymore, YHC included)

5X5X7:

Five reps of the following 7 times
Nipplers
Burp-ups
Dips
Rugby sit ups
Swerkins

Money to tennis courts for a couple of rounds of paint the lines and some Mary

Thanks to everyone who came out to help me start my bday off on the right foot. Pumped to be in better shape at 35 than I was at 25 (not saying a whole lot about my 25 YO self…)

Announcements:

Q Sources Wednesday night and Friday lunch
Happy hour in splash’s front yard Friday

Back to the Trail

DATE: 6/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Draper, Eli, Ina, Sally, Trickle
QIC: Teasip

AO: Katy Trail (back to #katytrailthursdays)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x17

IST x15

Squats x 12

THA THANG:
Head to the trail for quarter mile intervals. YHC decided to take a leaf out of Ina’s book and do 10 burpees at the start and every half mile. However, that was quickly tweaked after the PAX missed the quarter mile marker for the second quarter mile and ended up doing a half mile. Once we got a mile down the trail, we did a half mile of running down another quarter mile and back to the mile marker before we headed back down the trail. Per Coach K’s request, we did a Bataan Death March with 3 burpees the last half mile, then did 10 Burpees OYO at the start before moseying back to La Madeline for Mary.

Below are the exercises for the intervals:

Merkins x 12, Dry Docks x12

Step Ups x20, Dips x 12

Burpees x10

After half mile run: Burpees x 10

Penguin crunch x12

Burpees x10

Bataan Death March with 3 Burpees

Burpees x10

MARY:
Uptown crunch x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter. YHC and the rest of the PAX were getting concerned that the second quarter mile was longer than normal and we realized that we somehow missed the marker and ended up doing a half mile. YHC blames that on the fact that we haven’t been to the Trail in awhile. The usual groaning about burpees and the Bataan Death March which was a testament to the fact that YHC is a Q of the people as Coach K requested that exercise. Good to have Trickle back out.

ANNOUNCEMENTS:
1. Happy Hour Friday, Location TBD