Griff Plus

DATE: Thursday 5/9/2019

Conditions: Gloomy

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees

THA THANG:

“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

MARY:
Dr. W’s x ?10
Low flutters x 14

CIRCLE OF TRUST/BOM:
Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

MOLESKIN:
Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

ANNOUNCEMENTS:
1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!

The Ticket Campound Meets F3

DATE: 5/7/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Draper, Oatmeal, Sex Panther, Special Sauce, Icebox, Teasip, Rump Roast, Aaarrrggghhh, Coach K
QIC: Alright Alright, Pepper

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
F3 Power Hour, instead of a shot of beer every minute on the minute, do a burpee every minute on the minute for the duration of the workout.

Exercises done as a team to reach either 1310 reps or 967 reps. Each PAX does his own (up to 110 or 81) then helps others reach their number.

Carolina Dry Docks to 1310

Alabama Prom Dates to 1310

Merkins to 967

Plank Jacks to 1310

Overhead Claps to 1310

Uptown Crunch to 967

Nipplers to 967

Dips to 967

CIRCLE OF TRUST/BOM:
Working together as a team is how F3 is supposed to work in every area of our lives. Never forget this.

MOLESKIN:
Draper received his name because he is in advertising, so we immediately went to Mad Men.

Caruth Crushdown

DATE: Wednesday 4/17/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Ina, Aaarrrggghhh, Princess Turtle Head, Sex Panther, Special Sauce
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Mosey to tennis court

THA THANG:
Lots of court work. PAX were instructed to focus on form, as performing in each moment matters not just in workouts, but in everything we do every day, so we should practice it.

Lunges –> crab walk
Suicides
Inchworm –> crab walk
Handstand push-ups
Paint the lines side-shuffle style
Tuck jumps (30 seconds)
Bear crawl –> Crawl bear
Reverse suicides (x2)

Lots of 6, 8, and 10-counts in between exercises as we got gassed.

MARY:
Tuck jumps
V-ups
WWI sit-ups (people’s choice)

CIRCLE OF TRUST/BOM:
PAX stuck around for a 5-6 minute leadership devotional. YHC discussed courage, perseverance, and leadership lessons from history, including the meaning of being “The Man in the Arena”.

You can check out the document here:
F3 Leadership Devotional 4.17.19

MOLESKIN:
Not much mumblechatter, leading to AlrightAlright saying at one point “Somebody say something stupid!”

ANNOUNCEMENTS:
1. QSource groups continue to help us #accelerate. Wednesdays at 1800 at Chick Fil A on Preston and Fridays at ~1130 at Preston Center.

Running with the Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

AO: La Madeleine/Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.

Back on the trail

DATE: Thursday, April 11

COUNT-OFF & NAME-O-RAMA:
PAX: Eli, Oatmeal, Special Sauce, Aaarrrggghhh, Chairman Mao, Walmart
QIC: Ina

AO: Katy Trail
F3 DISCLAIMER & WELCOME:

Given by Rump Roast

WARM-O-RAMA:
Led by Rump Roast:

SSH x 20 IC

IST x 20 IC

Daisy Pickers x 15 IC

Mosey to the trail

THA THANG:
Run 1/4 mile – Overhead press x 18 IC

Run 1/4 mile – Angels in Outfield x 18 IC

Run 1/4 mile – Dips x 18 IC

Run 1/4 mile – 3 rounds of box jumps every other step on stairs

Run 1/4 mile – Single count merkins x 18 IC

Run 1/2 mile back – Native American run

Run 1/2 mile back

Run 1/4 mile to finish – Burpees x 18 OYO

Mosey back to La Madeleine

MARY:
Freddy Mercury x 18 IC

CIRCLE OF TRUST/BOM:
Discussed Eli as a track athlete at HP where he sealed a district championship for the team with his place/effort in the mile.

MOLESKIN:
Great to have Walmart, Oatmeal, and Aaarrrggghhh back on the trail.  Eli and Sauce ran well, Chairman Mao finished strong, overall a great run.  Reps on trail were 18 for the start of the Masters.

ANNOUNCEMENTS:
1. Attend Q source
2. 2nd F is on Friday

The Murph 2nd Quarter Benchmark

DATE: 4/12/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, F150, Oatmeal, Aaarrrggghhh, Icebox, Ant Man, Sex Panther, Gold Digger
QIC: Alright Alright

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side Straddle Hops

Imperial Storm Troopers

THA THANG:
THE MURPH:

Run 1 mile

20 rounds of: 5 pull-ups, 10 merkins, 15 squats

Run 1 miles

Times:

Special Sauce: 30:41

Alright Alright: 31:30 – 32:40 in Q1

Coach K: 33:28 – 34:35 in Q1

Oatmeal: 35:23 – 37:53 in Q1

Icebox: 35:27 – 35:33 in Q1

F150: 35:50 – 39:40 in Q1

Aaarrrggghhh: 38:00

Gold Digger: 40:00

Ant Man: 40:30

Sex Panther: Completed 1/2 of the second mile

Silence of the Lambs

PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Eli, Pepper, Rump Roast, Sex Panther, Special Sauce, Teasip, Walmart
QIC: Coach K
AO: Glencoe Park
Disclaimer: Given

Warm-o-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Indian Run x1/2 mile
50 merkins
Bear Crawl x100 yards
50 squats
1 mile run
50 squats
Bear Crawl x100 yards
50 merkins
Indian run x1/2 mile

Mumblechatter (or lack thereof):
YHC rolled up with the usual energy. Rump Roast came in hot at 0530, bass bumping. Some words were exchanged, but that’s about it for the mumblechatter on the day. PAX were forced to run or count to themselves the entire morning…the travesty. When Alright Alright and Teasip noted the absence of mumblechatter, YHC made a comment about wanting some quiet time this morning to which PAX responded as if that was different than any other morning. Fair point.

Alright Alright somehow bruised the top of his foot over the weekend. PAX weren’t too thrilled to bear crawl through a slightly muddied football field. Special Sauce asked if Wet Wipes would be provided but quickly recanted after YHC threatened to do Tunnel of Love. Not one word was mentioned about the game last night as our sole UVA fan was at work and Tech fans have returned to hiding.

After the workout, Rump Roast made the bold statement that he’d prefer to do 100 burpees rather than do this morning’s workout, which will be remembered for future Qs. PAX were quick to suggest he do burpees in lieu of Katy Trail Thursday this week.

Announcements:
1. Q Source tomorrow night at CFA on Hillcrest at 1800
2. Master’s charity event Wednesday night at a country club at 1730 (sorry Aaarrrggghhh, I forgot the specifics)
3. Q Source Friday at 1130
4. Happy Hour Friday
5. Third F event at Bonton Farms Saturday (talk to Chairman Mao for details)

As the sun sets on basketball season…

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, F150, Wal-Mart, AlrightAlright, Coach K, Sex Panther, My Space, Tee Sip, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20 IC
IST x15 IC
Windmills x 15 IC

THA THANG:
Baatan death run around park to basketball court

Wilt Chamberlain:

– LBC x 100, run across court
– Squat x 100, crab forward across court
– Flutters (DC) x 100, crab backward across court
– Lunges (SC) x 100, run across court

Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– P2: bear crawl (flap jack)

Partner up:
– P1: B Hurleys
– P2: bear crawl (flap jack)

Repeato
– P1: Monkey humpers
– CJ Andersons (aka Pamela Andersons) x 5 @ opposite end line

Repeato
Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– CJ Andersons (aka Pamela Anderson’s) x 5 @ opposite end line

Partners again:

– P1: B Hurleys

– P2: bear crawl (flap jack)
– P1: Monkey humpers
– P2: Crawl bear (flap jack)

Dora: Started with 5 set of 5x Pull ups, 5x Swerkins, 5x Step ups.  Got in about three rounds before time.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Random mumble chatter and Rump’s moans every time a run was announced.  When the burpees with niplers were announced the naming of the exercise began by trying to combine the two in some way. None of which stuck.  YHC had the epiphany a day later to refer to the new exercise as the Pamela Anderson to which Thundelips recommended CJ Anderson (PA’s character in Baywatch).  Either way, I recommend doing them again, however this time in slow motion in a bathing suit or at least while going Chippendale.  BTW, YHC did submit the exercise for submission into the official exercise listing.

ANNOUNCEMENTS:
1. Q Source

F3 Mental Health Day

PAX: Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, F150, Ina, Myspace, Oatmeal, Princess Turtlehead, Sex Panther, Special Sauce, splash, Spread, Stingray (FNG) Teasip, Thunderlips
QIC: Coach K
AO: Caruth Park

*Due to anonymity concerns, stories/NMM have been removed

Pre-Q:
PAX were instructed to arrive 5 minutes early this morning, and all were present right on time. F3 Nation dedicated workouts today to raising awareness about men’s mental health, specifically suicide and depression. Given that most suicides are middle-aged men…it’s something we can’t keep ignoring.

Tha Thang:
Dirty Mc-Cuss Word of Choice

Two full suicides: start short for the first one; start long for the second
Burpees x10
Hand-Release Merkins x12
Burpees x10
E2K x12
Burpees x10
Lunges x12
Burpees x10
Plank Jacks x12

Repeato 2 more times
Burpees x9

All in all – we did 129 burpees, one for every person that will kill themselves today.

Mumblechatter:
As with most of YHC’s Q’s, mumblechatter was restricted by the nature of the beast. splash promised us a burpee-free Q next Wednesday. AlrightAlright broke the tension with a penis joke on the “start short finish long” suicides. Him and Special Sauce tried making a truce on the third round of suicides, which fell through pretty quickly. Spread was the only one man enough to embrace the final 9 burpees without whining. Princess Turtlehead reminded the PAX that I warned everybody it wasn’t an ideal workout for a new guy. Disclaimer was given. Some moans and groans throughout as PAX figured out the pattern, but I definitely wouldn’t rank this amongst the worst of my Qs.

We wrapped up with the naming ceremony of our FNG Craig, now Stingray. He’s from Mississippi, owned a copy of “Flaming Lips” as his first CD, and was a journalist in college. Welcome, sir.

Sally/Teasip are BALLIN

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Eli, F150, Myspace, Noodler (FNG), Pepper, Rump Roast, Sex Panther, Wal Mart
QIC: Sally/Teasip

AO: Glencoe #glengofasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x16

IST x 16

Daisy Pickers x 8

THA THANG:
Mosey over to the football field for some Red Barchetta

Run 100 yards, 100 SSH, run back

Run 75 yards, 75 Mountain Climbers, run back

Run 50 yards, 50 merkins, run back

Run 25 yards, 25 LBC, run back

Run 10 yards, 10 Burpees, run back

Sally took over next and led a BALLIN workout. Partner up, Partner 1 backpedals 50 yards, does a Bobby Hurley then runs back while Partner 2 does exercises. Switch when Partner 1 comes back

Burpees x75

Arm Circles x 150

Lunges x 75

LBC x 150

Imperial Walkers x 75

Nipplers x 100

Mosey over to the tennis court for paint the lines, which left a little time for Mary

MARY:
Box cutters x 16

Low Dolly x 16

Flutter Kicks x 16

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of  mumblechatter. Great to have Noodler join us (great job EHing Sally). Not sure if any of the PAX noticed our tribute to Icecube being born with the Ice Cube playlist created by our resident DJ, Icebox. The PAX was curious if YHC cut his boxes toward himself, which YHC does not. Overall another great day in the gloom with our fellow F3 Brethren.

ANNOUNCEMENTS:
1. Q Source this week on Shorties this week. Wednesday at 6 at Hillcrest CFA or Friday at 11:30 at Preston Center Taco Joint