Doubletime – Accidental Q

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Sally, Sex Panther, Scrubs

QIC: Pow Pow

YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

The accidental Q….so, if you post to a workout and are immediately informed by the PAX that you signed up to Q said workout the previous evening, first ask yourself “Am I at Flag Pole Hill? Is it Monday?” If the answer is “Yes”, then you’ll be fine, and if you showed up a minute late like YHC did this morning, then just say “Let’s go” and start running (or rucking). If the answer is “No”, then hopefully you can think up a bootcamp workout plan quickly, maybe do an extra long warmup to buy yourself some time to think.

(Fabricated) Mumblechatter: Sally and Scrubs probably talked about soccer.

F3 Fort Worth Launch

COUNT-OFF & NAME-O-RAMA:
PAX: Manhole (FNG Dave), Rocket Man, Pipe Dream (FNG Ryan), Snooki (FNG Craig), Rump Roast, Arachnophobia (FNG Austin), Beaver, Round Up, Carnitas (FNG Brian), Chuck E. Cheese (FNG Tony), Griswold, El Oso, Oatmeal, Hercules, Edible Arrangement, Cinco, Fabio (FNG Caleb), Duff (FNG Dan)
QIC: Alright Alright

AO: Bayard Friedman Tennis Center (Fort Worth needs to name this AO)
F3 DISCLAIMER & WELCOME:  Your Humble Correspondent gave the full unabridged version.

WARM-O-RAMA:
Mosey to the Track

Side Straddle Hops x20

Imperial Storm Troopers x15

Overhead Claps x50

Monkey Humpers x5

Burpees x5 On Your Own

THA THANG:

Bataan Death March: 3 lines of men.  Run around the track with runner at the back of the line doing 3 burpees then running to the front. Repeato until 2 laps around the track have been completed.

Dora 123: Partner up. Partner 1 runs while Partner 2 performs the exercise.  Flapjack and repeato until the pair has completed the following exercises:

100 Burpees

200 Merkins

300 Lunges – single count

Bear crawl down the stairs to the parking lot.  Modification: Lunge down ramps

Bear crawl across parking lot back to Shovelflags.

MARY:
Little Baby Crunches x15

Flutter Kicks x10

90 Degree Crunch (Hercules) x10

Low Dolly (Oatmeal) x10

Rosalita x15

Nolan Ryan x7 each side (one for each of his no-hitters)

CIRCLE OF TRUST/BOM:
Naming was fun, as always.  

Manhole – went to Cal Berkeley. The city of Berkeley is removing all gendered language from city code.  Manhole was one of the more ridiculous changes.

Pipe Dream – sells pipes.

Snooki – announced to us that he’s originally from New Jersey.

Arachnophobia – went to University of Richmond, home of the Spiders.

Carnitas – sells pork.

Chuck E. Cheese – works in real estate for CEC (Chuck E. Cheese corporate).

Fabio – we were between that and Rapunzel.  You have to see the locks to believe them.

Duffman – food and beverage distributor.  Duff Beer is Homer Simpson’s beer of choice.  Duffman is their spokesperson.  

MOLESKIN:
YHC didn’t hear too much mumblechatter today.  Could be because the PAX were winded.  Or it could be that they weren’t comfortable harassing the stranger that was leading them through a beatdown.

The field was full of divots and holes from javelin and shot put practice, so we had to be careful and there was some grumbling involved. 

Rump Roast did look at me in the middle of Dora and say “I hate you.”  Which is the response YHC was looking for during this workout.

Round Up was drinking coffee before the workout, and YHC mentioned that we might see that coffee again.  YHC was unable to run it out of him though.

Your Humble Correspondent was grateful that the PAX left Snooki to be YHC’s partner.  That saved YHC a lot of merkins. 

Thank you all for welcoming our crew from Dallas and for all that you’re doing to get F3 Fort Worth started.

ANNOUNCEMENTS:
1. Workout on Friday at Overton Park at 0530
2. Workout on Saturday at Bayard Friedman Park at 0630

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

 

 

 

Wimbledon Beatdown

AlrightAlright Sweet Baby Sex Panther Coach K Special Sauce Rump Roast Pepper Oatmeal Plus One!

Warmup, SSH, IST’s, daisy pickers

Choice – one lap or 50 burpees

W – Wave of merkins while PAX runs around both courts

(Suicide)

I – Iron Hulk (to 10 going with evens)

(Suicide)

M – Martin Moroccan nightclub routine, arms out, circle forward X 20, circle back X 20, thumbs down pulse X 20, thumbs up pulse X 10

(Suicide)

B – Bataan death march around tennis courts,3 burpees

L – Legorama, holding elbow plank, right leg pulse up X 5, left leg pulse up X 5, right elbow plank left leg pulse X 5, left elbow plank right leg pulse X 5

E – Empty Wheelbarrow, switch at end of court

D – Deconstructed burpees – run down and back squats, down and back leg thrust, down and back merkin, down and back leg thrusts

O – Overhead claps X 20

N – Nolan Ryan’s X 8 each side

Paint the lines

No one picked up on the Wimbledon theme! I know Teasip would have if he would’ve been there

We were moving pretty fast today, not a ton of time for mumblechatter, or maybe I didn’t hear it since I was actually counting exercises today. We kept it on the court, avoided bugs, and burned up the shoulders pretty good.

Thanks to all who came out today to #makeglencoefunagain

‘Merica! 7/4/19

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Teasip, Sally, Sex Panther, Caitlin (FNG Blake Bloomquist), Coach K, Rump Roast, Plus One, Antman
QIC: Oatmeal

AO: Flag Pole Hill – Around the flag
F3 DISCLAIMER & WELCOME: Given & PAX recited the Pledge of Allegiance at base of the flag

WARM-O-RAMA:
SSH x13 IC

IST x13 IC

Up downs x13 IC

THA THANG:
YHC had PAX partner up for the following:

243 Chinook squats

P1: Squats

P2: Bear crawl down stairs, star jump at bottom, crawl bear back up

Flapjack

76 Kaboom burpees

P1: Burpees

P2: Crab walk down stairs, star jump, walk crab back up

Flapjack

56 Dive Bombers

P1: DB’s

P2: Lunge down stairs, star jump, hop back up

Flapjack

P1: 13 No Surrenders

P2: 13 WWI sit ups

Flapjack

Pick up six on exercises and we all mosey to the bottom of stairs. PAX partnered up again and ran Ollie Norths across parking lot, flapjack and back to start. 

MARY:

YHC had PAX hit their six for some celebratory Alphabet spelling the following:

  • Declaration of Independence
  • Founding Fathers (?) PAX may need to correct since YHC’s slept since then
  • ‘Merica

Several of the PAX and YHC then struck on an out-and-back 5K “fun” run back towards White Rock Lake.

CIRCLE OF TRUST/BOM:
YHC prayed us out and noted we need to remember our freedom that was given to us to all those that gave the ultimate sacrifice and to the Founders of the country.  Without this freedom we would not have the ability to do many of the things we take for granted on a daily basis.

MOLESKIN:
YHC was very excited for the PAX to get started until he arrived and noted the gravel on the workout surface instead of concrete.  This was an overestimation of the City of Dallas given its propensity to spend millions on parks & rec or at least bike trails.  Anyway, the gravel spawned all sorts of love for YHC as many PAX were without gloves.  The Chinook squats were a hit (mostly from the feedback the following morning) as were the No Surrenders, which were quite a bit of torture on the gravel. The significance of the reps is as follows: 243 – years since the signing of the Declaration of Independence; 76 – signed in 1776; 56 – number of signers of the DofI; 13 original colonies

YHC noted that Ollie North’s need to be run over a much longer distance for penalty merkins to be effective.  PAX learned that spelling is not one of YHC’s strong suits during the Mary.

Following the COT, several of the PAX joined YHC for a 5K fun run down to the lake and back. A considerable amount of reflection was given to the decision to run about the 2k in at which point visions of cold beer kept us going.    The run was about group cohesion and not leaving the six. 

A special thanks to “DJ” Icebox for providing the festive and patriotic playlist and to Sex Panther for bringing the post-workout beverages!

ANNOUNCEMENTS:
1. Happy 4th of July!

Fitness Test Q3 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Chairman Mao, Rump Roast, Sally, Coach K, Plus One, Tater Tot, Teasip
QIC: Alright Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x10

IST x10

THA THANG:

Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

These results are flawed because the PAX went for 50 minutes.  We believe that in the past we have gone for 55 minutes.  From now on this workout will be 55 minutes, beginning after a standard warm-o-rama of 10 SSH and 10 IST.  #Cobains to the PAX as this was completely YHC’s fault.

Coach K: 25 mountain climbers

Oatmeal: 93 Nipplers

Pow Pow: 60 Carolina Dry Docks

Icebox: 90 Jump Squats

Rump Roast: 40 Nipplers

Sex Panther: 50 Carolina Dry Docks

Sally: Completed Carolina Dry Docks

Tater Tot:

Alright Alright: Completed Jump Squats

Teasip: 30 Jump Squats

Chairman Mao:

Plus One:

Naked Man Moleskine:

We’ll roll this back out in three months, and at that point we will use a 55 minute timer.  Be preparing.

“Merica” – aka “Sally Can’t Steal My Thunderlips”

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus 1, Rump Roast, 
QIC: Thunderlips

AO: Caruth
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
20 SSH

10 MERKINS

20 IST’S

THA THANG:
MOSEY TO PLAYGROUND AND PAIR UP – ONE PARTNER DOES EXERCISE  WHILE OTHER PARTNER MAKES 0.4 MI LOOP BACK AROUND CARUTH STREET.

M – 100 MERKINS WHILE PARTNER

E – 100 EL CAPITANS (MODIFIED LUNGE)

R – 100 RAISE THE ROOFS

I – 100 IMPERIAL STORM TROOPERS

C – 100 CAROLINA DRY DOCKS

A- 100 ARM CIRCLES

MOSEY TO OTHER PLAY GROUND

PAX TOOK TURNS ALTERNATING BETWEEN 5 PULL UPS AND 10 DIPS FOR A TIME OF 5 MIN

PAX TOOK TURNS ALTERNATING BETWEEN 5 PUSHUPS 10 DIPS AND 10 LBC’S FOR 5 MIN

MARY:.
BOWS AND TOES ALTERNATING RIGHT AND LEFT LEG UP

LEFT AND RIGHT ARM UP

HOLD PUSH UP POSITION

LBCS

FLUTTERS

CIRCLE OF TRUST/BOM:
YHC PRAYED US OUT

MOLESKIN:
NOBODY SEEMED TOO HAVE LET THE HOLIDAY SLOW THEM DOWN TOO MUCH.  THERE WASN’T A LOT OF COMPLAINING EVEN THROUGH IT WAS 85% HUMIDITY.  WORKOUT WAS A GOOD DOSE OF UPPER BODY STARTING SLOW AND ENDING STRONG.  

ANNOUNCEMENTS:
1. NONE

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.

 

I just like running

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pony Express, Splash, Icebox, Goldie, Rump Roast, Ina, Draper, Grapefruit (FNG – welcome!), Scrubs (FNG – welcome!), Ant Man, Hotty Toddy, Sally, Coach K, Tater Tot
QIC: Teasip

AO: Burleson

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20

IST x 20

Burpees x12 OYO

THA THANG:
Mosey to the Quad for a modification on Special Sauce’s Thursday workout a few weeks back. Everyone completes one lap around flag pole, and then you are paired up with your opposite finisher (1st with 16th, 2nd with 15th, etc.)

You and your partner start on opposite sidewalks and run around a lap around the flag pole. When you pass each other, do an exercise and then continue running until you catch each other the second time, and return to the start line. Did this five times, with the following exercises on the lap and in between laps

1st lap: Partner Derkins (Partner 1 planks while Partner 2 does 10 Derkins with feet on partner 1’s back. Flapjack when Partner 2 finishes Derkins). 

2nd lap: High five squats x12.

3rd lap: OH Claps x20. 20 Flutter Kicks between laps.

4th lap: Monkey Humpers x12. 12 Uptown Crunch between laps.

Final lap: 10 Burpees.

Next up was DORA with the same partners. 100 Merkins, 200 Squats and 300 Freddie Mercurys. Partner 1 does exercise while Partner 2 ran a lap around the fountain.

Mosey to the tennis court for Vaccuum cleaners to the first three lines on the courts. Then Penguin crunch x12 to finish

MARY:
Done intermittently during the beatdown 

CIRCLE OF TRUST/BOM:
YHC discussed the recent emphasis on Shield Lock, Accountability, Correction and not being able to walk this life alone. The workout was mainly with a partner and the hope was that motivated each PAX to push themselves and be there for each other. We need to continue to be there for each other to encourage, correct and love each other.

MOLESKIN:
A few PAX figured a cardio beatdown was coming, and boy were they right. T claps to Alright Alright, Coach K, Icebox and Rump Roast for doing a mini-CSAUP by double dipping with Sauce’s early morning beat down. Not a whole lot of mumble chatter with the PAX sucking wind for most the workout.  A few PAX were rather upset with the amount of running and the constant running, while others appreciated the running. Goldie showed his cheetah speed the last lap of the first part when he incorrectly assumed that was the end of the workout, which led to him moving a little slower during the partner DORA and regretting that life decision. Kotters to Hotty Toddy for being back in quite some time. Overall a solid beatdown and good time was had. Coffeteria led to Pony Express again reinforcing the belief that F3 Dallas has the best Coffeteria spot with Bubba’s, much to Sally’s dismay. There was a name change as we switch Grapefruit from Whammy and debated being meaner to Scrubs, but decided not everyone needs to have a mean name. 

ANNOUNCEMENTS:
1. July 4th workout and due to high cost of the 5k, we will do our own event/possibly seek out an alternative event