Countdown 2 Christmas

COUNT-OFF & NAME-O-RAMA:
PAX: Mile High, AlrightAlright, Aaarrrggghhh, Special Sauce, Teasip, Icebox
QIC: Ina

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

Given

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

Mosey to the trail for Countdown 2 Christmas (19 days away!)

THA THANG:
Run 2 intervals (1/2 mile)
Overhead press (single count) x 19 IC
Squats (single count) x 18 IC
LBC (single count) x 17 IC
Angels in Outfield (single count) x 16 IC

Run 2 intervals (1/2 mile)
Merkins (single count) x 15 IC
Iron Mike (single count) x 14 OYO
Flutter Kicks (dbl count) x 13 IC

Run 2 intervals (1/2 mile)
Diamond merkins (single count) x 12 IC
Jump Tucks (single count) x 11 OYO
X Men (dbl count) x 10 IC

Run 2 intervals back (1/2 mile)
Overhead claps (single count) x 9 IC
Lunge (single count) x 8 OYO
Freddy Mercury (dbl count) x 7 IC

Run 2 intervals (1/2 mile) Native American run
Carolina Dry Dock (single count) x 6 IC
Burpees x 5 OYO (crowd favorite)
Rugby sit up (dbl count) x 4 IC

Run 2 intervals (1/2 mile)
T-merkins (single count) x 3 IC
Star Jumps x 2 OYO
Spider man x 1 IC

Mosey back to La Madeleine for a solid cardio day getting about 3.5 miles total

MARY:
None (did not have time as the countdown took the entire time)

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for sending the true gift of this holiday season to die on the cross.

MOLESKIN:
Icebox purchased some new kicks so he could attend more Thursday workouts, he flew down the trail. Teasip again posted even though he was not feeling great and AlrightAlright fought through some pain as well; both finished strong. Aaarggghhh was a bit perplexed with my communication of 800 m runs but eventually realized it was a long distance day; he loved every minute. Mile High was steady throughout the run, picking different paces to jog with different PAX. Special Sauce, still basking in his glory of winning Q of the year, was excited to get some mileage in this glorious morning. Overall a great workout!

ANNOUNCEMENTS:
1. Happy hour December 14th

Katy Trail 11/29

COUNT-OFF NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Gold Digger (welcome back!), Teasip, Mile High and Chairman Mao
QIC: Aaarrrggghhh

AO: Katy Trail
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
The Classic
SSH, IS and sloooooow side lounges, jog to start of the trail

THA THING:
5 burpees OYO

1/4 mile
5 burpees OYO, 7 rugby sit-ups (attempted) 10 peter parker’s before a herd of joggers came by

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 shoulder taps (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 mountain climbers (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 plank jacks (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 pick pounders (4 count)

1/2 mile indian run
5 burpees OYO, 7 rugby sit-ups, 10 j-lo’s (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups (started running thin on time)

1/4 mile
10 lance armstrong’s -each side (4 count)

Back to La Madeline

CIRCLE OF TRUST BOM:
I hope everyday that we are working to better ourselves. When I first started F3, I could barely do five burpees in a row. I looked like an idiot flopping around attempting Lance Armstrong’s. Couldn’t even perform a rugby sit-up this summer but have been working hard to improve them. Let’s try to work harder everyday to be better men, brothers, fathers, friends or husbands. Work on being more patient and forgiving. We all have things to improve, let’s continue to help each other out and work harder everyday to be a better you.

4 station rotation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oatmeal, Mile High, Gambler, Pepper, Rump Roast, IPA (Houston), Lars (Columbus)
QIC: Ina

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to soft top

THA THANG:
Pax got into groups of 2 or 3 and went to a station to complete as many rounds of the 3 exercises as possible in 5 minutes.

Station 1:  Ring pull ups x 5, Burpees x 10, Jump Rope x 50

Station 2: Overhead claps x 30, Overhead press x 30 with 10lb dumbbells, Shoulder Front/Side raises x 15 with 5lb dumbbells

Station 3: Lunges x 20 (10 each leg), Star jumps x 10, Carolina Dry Docks x 10

Station 4 (Favorite of stations): Dips x 15, Frisbee mountain climbers x 20, Frisbee walrus down and back

After round one of stations mosey to tennis courts: Sprint down and back, down and back.  Repeato.  Mosey back to soft top rotate stations.

After round two of stations mosey to tennis courts: Frog jump to lamp post, bear crawl.  Frog jump to lamp post, crawl bear.  Sprint down and back.  Mosey back to soft top rotate stations.

After round three of stations mosey to tennis courts: Run suicide mosey back to soft top rotate to final station.

After round four of stations circled up for some Mary

MARY:
LBC x 15 IC

Freddy Mercury x 15

Rugby x 10 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Frisbee Walrus was a hit on this glorious morning.  AlrightAlright was extremely pleased with the jump rope station.  Rump Roast proved to be a man of his word and was ready to workout this morning, and as promised YHC kept the long distance cardio to a minimum.  It was great to have IPA and Lars join as they are in town for Thanksgiving.

ANNOUNCEMENTS:
1. Shirt order ends tonight
2. Happy Thanksgiving

Randorama

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, F-150, Rump Roast
QIC: Alright Alright

AO: Williams/Goar Park
F3 WELCOME & DISCLAIMER:

Given

WARM-O-RAMA:
Full lap around Williams Park to make sure we had gathered all the PAX, we had not, as Aaarrrggghhh pulled up after we had taken off for our lap.  YHC needed to be more specific about where to park.

Grab a coupon
John Cusack
SSH x14
IST x14
John Cusack

THA THANG:
Jacob’s Ladder: Bear Crawl length of field, 7-5-3 burpees, run back, 3-5-7 curls

DORA: Partner 1: run the length of the field, Partner 2: Bench Press the coupon, flapjack and repeato until 300 reps are completed

Random exercises including more curls, squats, shrugs, elves on shelves, LBCs, World War I sit-ups.  All of these were done to a double counted 14 reps (except for the elves).

John Cusack back to the #shovelflag

Flutter Kicks x14

Penguin Crunches x14

Reach Throughs x14 – Aaarrrggghhh suggested that we let Candy Cane name this one.

CIRCLE OF TRUST/BOM:
YHC wanted to make the point that slowing down counting and doing fewer reps is better for form and generally leads to a better workout.

YHC prayed us out asking that God would help us to be better leaders.

ANNOUNCEMENTS:
1. Get your shirt order in by 11:59 PM on 11/21: https://f3.mudgear.com/collections/active-preorders/products/f3-dallas-shirt-pre-order

 

Katy Trail Thursday – the 1/2 mile edition

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, AlrightAlright, Ina, Aaarrrggghhh, Special Sauce
QIC: Plus One

AO: Katy Trail

F3 WECOLME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA
Side Straddle Hop x 20 IC
Imperial Storm Trooper x 15 IC
Don Quixote x 10 IC

 THA THANG
Mosey to Trailhead
Merkins x 10 IC
Squats x 10 IC
1/2 Mile Native American Run
LBC x 15 IC
Derkins x 10 IC
1/2 Mile Baton Death March
Rear PAX completes 5 Merkins
Uptown Crunch x 15 (each side) IC
Squat x 10 IC
Partner Wheelbarrow Merkins x 10 OYO
1/4 Mile Partner Chase
Partner 1 – Run
Partner 2 – 5 Merkins and chase
Uptown Crunch x 15 IC
Squat x 10 IC
1/2 Mile Black Snake
LBC x 15
Merkins x 10
1/2 Mile Native American Run
Uptown Crunch x 10
Squat x 10
1/4 Mile Interval OYO
Various backwards run, lunges and mosey on the way back to La Madeline

MARY:
Homer to Marge
Burpees x 5 OYO

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC enjoyed the 1/2 mile group runs evoking some reminiscing of the PAX from an AlrightAlright workout of old.

Semi-Final 2 of Q of the Year

COUNT-OFF & NAME-O-RAMA:
PAX: Hannigan, Ant Man, Sally, Special Sauce, Icebox, Ina, Chairman Mao, Aaarrrggghhh, Teasip
QIC: Spread, Alright Alright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

11 PAX gathered in the freezing gloom. 6 of them joined the #Below32 Club for the first time this year. These men all posted to vote for the winner of our second semi-final matchup for Q of the Year.  YHC gave the disclaimer and we got straight to work.

WARM-O-RAMA:
(AA) Side Straddle Hop x20

(AA) Imperial Storm Troopers x15

(Spread) Typical old man dynamic warm-up with high knees and butt kickers

THA THANG:
1st Half Led by Spread
Mosey to playground for Spread’s trademark Rings N’ Things
Pull-Ups x5
Climb Wall
Slide down the slide (a slight frost gave us some real speed and made this an adventure every time)
Burpees x10
Bleacher Climbs x3 (the frost made these downright treacherous)
Merkins x10
Run over the bridge (this bridge will now be known as Hannigan’s Bridge), through the field, around a tree and back to a table
Box Jumps x10
Run across Hannigan’s Bridge
Dips x10
Repeato the whole cycle x2
Mosey back across Hannigan’s Bridge to the freshly surfaced tennis courts
Paint the Lines

2nd Half Led by Alright Alright
Circle Merk to 100 (someone really needs to teach Chairman Mao to wait for his turn to count)
Jacob’s Ladder: bear crawl across two courts, 7:1 monkey humpers, run back, 1:7 T-Merkins (modify the bear crawls with reverse lunges)
F3 Baseball:
1st Base: 50 burpees per team
2nd Base: 100 merkins per team
3rd Base: 150 squats per team
Home Plate: 200 LBCs per team
Team 1 (Ina, Teasip, Special Sauce, Icebox, Aaarrrggghhh) defeated Team 2 (Sally, Ant Man, Chairman Mao, Spread, AA, Hannigan)

CIRCLE OF TRUST/BOM:
The secret vote was held… and age came before beauty.

Congratulations to Spread for his victory! He will now face off against Special Sauce in an all-PNC Championship.

MOLESKIN:

#Kotters to Hannigan.  Great to have you back out there brother.

Rings N’ Things got a great review as always.  The weather made it even more exciting.

The Bear Crawl Jacob’s Ladder went over really well, as expected.

#TClaps to everyone that has posted this week. This weather has sucked, but the workouts have been awesome. Big groups make it worth getting out of bed. This is the only way to get better everyday. Winter workouts make us stronger physically and mentally.  Let’s keep this rolling, and start spreading the word.

ANNOUNCEMENTS:
1. Shirts coming soon

Inaugural F3 Relays

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Gambler, Special Sauce, Oatmeal, Walmart, Teasip
QIC: Icebox

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20 IC
Imperial Storm Troopers x20 IC

THA THANG:
Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!

ANNOUNCEMENTS:

Sgt. Pepper’s Q German Park

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Aaarrrggghhh
QIC: Pepper

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Imperial Storm Troop x 10
Hill Billy x 10
Daisy Pickers x 10

THA THANG:
Deconstructed Murph
Pullups x 10
T-Merkins x 20
Gorilla Squats x 30
Run a lap around track.
Lap 4 for lune on straight aways, jog the turns.

MARY:
Sweat Angels x 20
Flutter Kicks x 20

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Sky Pickles Build Character?

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

AO: Katy Trail #katytrailthursday
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x15, IST x15 Monkey Humpers x5

THA THANG:
Mosey to the Katy Trail for the following:

-First quarter mile run with OH Claps x 15 & The Bird x 15
-Second quarter mile run with Irkins x 12, LBC x20 & Derkins x 12
-Native American run for 1/2 mile with plank jacks x 20
-Last Quarter mile run out, then turn around and another Native American run for 1/2 mile with Dips x12, Step Ups x 12, Penguin Crunch x 15 and another set of Dips x12 & Step Ups x 12
-Quarter mile run with Yeah Thrusts/Sky Pickle/Alabama Prom Dates x15
-Quarter mile run with Merkins x12 and Rugby Situps x15 OYO

-Final quarter mile run with 5 burpees OYO, mosey back to La Madeleine

MARY:
Intermittent throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
6 PAX gathered for #katytrailthursday while F-150 went off on the solo ruck. Alright Alright was quick to point out the contradictory clothing for YHC as YHC was wearing gloves and his Santa hat but short sleeves and shorts (this was due to the sensitive extremities YHC has. AA and Ina had the standard too cold vs not too cold debate and it seemed like most agreed it wasn’t too cold. At one of the quarter breaks, AA said he should’ve brought a cowbell to bother YHC about the Ags laying an egg this weekend, which YHC was very thankful he didn’t. On the way back, the PAX decided to hold off on the Sky Pickles until a group of female joggers went by (which was probably smart). This led to a discussion of how you can do anything when no one is watching which Special Sauce said is the definition of character. Most agreed doing Sky Pickles when no one is watching is probably not the definition of character. Overall a good workout/run on a crisp Thursday morning.

ANNOUNCEMENTS:
1. Potential 2nd F Happy Hour and other event next Friday/Saturday
2. 2nd F movie night with Alright Alright Director’s Commentary for Bohemian Rhapsody