Iron Grizzcalator

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

THA THANG:
Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

CIRCLE OF TRUST/BOM:
Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

MOLESKIN:
Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

ANNOUNCEMENTS:
1. Happy hour next Friday the 14th. Still accepting bar nominations

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

Coughing Fit=No Cadence

 

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Belk Bowl, Coach K, Icebox, Oatmeal, Plus One,
QIC: Teasip

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

Given (with a great idea from Icebox to have a tip jar…would that make the disclaimer invalid?)

WARM-O-RAMA:
SSH x20, IST x15 and 5 Burpees OYO

THA THANG:
It was a cold morning and YHC has developed a self-diagnosed case of the black lung, so there was a lot of movement and OYO counting this morning. Start with a mini circuit at the playground/covered area that included three rounds of: 5 Pull ups, 10 Swerkins, 15 Abyss Merkins and 20 Step Ups.

Mosey to the football field for a Jacob’s ladder of Monkey Humpers and Dry Docks, running across the field in between. Follow that up with three rounds of 4 Corners of the football field (10 Merkins, 20 Rugby Sit-ups, 30 OH Claps, 40 Squats)

Mosey to the tennis courts for an Iron Hulk Suicide (1 Merkin, 4 Air presses, run touch first line and run back, 2 Merkins, 8 OH Air presses, etc. to 10). Next, did walking lunges across both courts, stopping in the middle for 10 high squats, then 10 low squats at the other end. Lunge walk back with 10 full squats  in the middle, which left just enough time for Mary

MARY:
Penguin crunch x15, Freddie Mercury x20, Rosalita x 15, & Homer to Marge

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter as the PAX was constantly moving and somewhat sucking wind. The PAX was very thrilled when YHC finally counted in cadence for Mary and was able to overcome several coughing fits to finish counting each set.

ANNOUNCEMENTS:
1. 2nd F, 2nd Friday Happy Hour on Dec 14 at TBD (Backyard maybe?)
2. Possible CSAUP on Texas Independence Day (March 2)

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.

The 12 Days of F3 Christmas

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Chairman Mao, Coach K, F150, Mile High, Oatmeal, Oo-De-Lally, Rump Roast, Special Sauce
QIC: Teasip

AO: Glencoe
F3 WELCOME & DISCLAIMER: 

Given

WARM-O-RAMA:
SSH x 74 to celebrate the 74 points the Ags put up on lsu

IST x 15, Don Quixote/Windmill x12

THA THANG:
Mosey to the tennis courts for the 12 Days of F3/Christmas

1st Day: 1 Mountain Climber

2nd Day: 2 Lunges and 1 Mountain Climber

3rd Day: 3 Freddie Mercuries, 2 Lunges…etc.

4th Day: 4 Carolina Dry Docks

5th Day: 5 Bobby Hurleys (since he has rings)

6th Day: 6 LBC

7th Day: 7 Burpees

8th Day: 8 OH Claps

9th Day: Run and touch all 9 lines on the tennis courts (aka a Suicide)

10th Day: 10 Merkins

11th Day: 11 Squats

12th Day: 12 Yeah Thrusts/Sky Pickle/Alabama Prom Date

Circle Merk to 74 to again remind the PAX of the 74 points the Ags scored

MARY:
Homer to Marge into Low Dolly x12, Penguin crunch x 15 and Rugby situps x15 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out, including prayer for Oo-De-Lally’s M and baby that will be delivered by Monday. Potential naming to come at next 2nd F event

MOLESKIN:
A great turnout as everyone was ready to get into the Christmas Spirit. Once we started the SSH and got past 23, Alright Alright was quick to say he knew we were going to go to 74. Try as he might to distract YHC with his shouting of random numbers, YHC stayed focused and on track, much like the Ags on Saturday. We started the 12 Days of Christmas with some holiday music playing in the background. Not much mumblechatter today as the PAX was moving from standing to sitting as we went through the days of Christmas. Some mild complaining once Burpees popped up and a critique of not having the namesake song on the playlist (mainly cuz YHC views it as annoying and overrated). T claps to Plus One for giving YHC this idea as he did it last year, so credit where credit is due. Hopefully YHC didn’t steal his thunder and Plus One can still do his 12 Days of Christmas workout later this holiday season.

ANNOUNCEMENTS:
1. Q of the year tomorrow (11/28)
2. 2nd F Happy Hour tentatively set for 12/14

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

PILGRIMS Pride of Thanksgiving

COUNT-OFF & NAME-O-RAMA:

PAX:  Special Sauce, Rump Roast, Alright Alright, F150, Oatmeal, Belk Bowl

QIC: Plus One

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 21 IC

Imperial Storm Trooper x 16 IC

THA THANG:

Run a Lap Indian Run

Patty Cake Merkins x 16

Imperial Squat Walkers x 21 IC

Lunges x 16 IC

Gorilla Squats x 21 OYO

Mosey to the Tennis Courts

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Imperial Storm Trooper x 21 IC

Mountain Merkins x 16 IC

Squats x 21 IC

LBC x 16 IC

Reach Through x 21 IC

Uptown Crunch x 8 IC (both sides)

Seal Jacks x 21 IC

Merkins x 16 IC

Imperial Storm Trooper x 21 IC

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Gorilla Squats x 21 OYO

Lunges x 21 IC

Imperial Storm Troopers x 16

Plank Jacks x 21

Mosey to playground

Partner 1 – 5 Pull ups

Partner 2 – Plank 

Repeato until Partners each complete 10 pull-ups

PAX take turns 

Swerkins x 10

Wilt Chamberlain

Until all PAX completed 30 Swerkins

MARY:

Crunchy Frog x 16 OYO

LBC x 21

Low Flutters x 37

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX caught the pattern early (alternating 16 & 21 to commemorate the first recognized Thanksgiving meal). @Special Sauce quickly realized YHC was spelling out PILGRIM. The PAX were highly skeptical that the Red Bull Smurf’s Jacks are actually an exercise (if you do them correctly they are quite the burst of cardio). YHC learned that the F3 Nation needs more exercises starting with G, L & R. 

Ina Breaking PRs

COUNT-OFF & NAME-O-RAMA:
PAX: Ina
QIC: Alright Alright

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
None

THA THANG:
Run the usual loop.

Mile 1: 7:15

Mile 2: 8:04

Mile 3: 7:27

Mile 4: 7:41

Mile 5: 8:04

Total: 38:39 (Pace: 7:43)

MARY
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great run.  Fellowship was good for the first mile or so, then both PAX began saving all oxygen and energy for running.

Pretty obvious where the big climbs were on the run.  Miles 2 and 5 were absolutely killer.

Ina ran this one 35 seconds/mile faster than his last #Doubletime.

Running with other men makes you run faster.

ANNOUNCEMENTS:
1. Get your shirt orders in.

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.