Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Omaha Flt Changed

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Millennial
Run 100 meters then do 100 reps. After the first pax completes an exercise run 100 meters and move to the next exercise.

SSH
Overhead Claps
Rugby Sit-Ups
Squats
Flutter Kicks
Merkins
Freddie Mercurys
Lunges
IST
Burpees (whole group does total of 100)
SSH
Overhead Claps
Pull-ups (whole group does total of 100)

MARY:

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

CIRCLE OF TRUST/BOM:
AlrightAlright prayed the PAX out.

MOLESKIN:
5 PAX gathered in the gloom for a workout prepared by Icebox. Unfortunately, our fearless leader was not in attendance. But we proceeded without him. 

Not a ton of mumblechatter because we all had to count to ourselves.

Although there was some serious trash talk regarding YHC not subscribing to commercial-free Spotify. Probably justified, and that’s why we need the real DJ Icebox.

Really tough beatdown. Well designed by the DJ.

ANNOUNCEMENTS:
1. TopGolf
2. Shirts

Monday Mutt Ruck Southbound

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:
 
WARM-O-RAMA:
10 squats while we waited for Boomer to park.
 
THA THANG:
Distance: 3 miles
Time: 1:00
Extra: 10 bonus squats while Belle “squatted”

COUNT-OFF & NAME-O-RAMA:
PAX: F150 (Belle), BOOMER (Ellie), AlrightAlright, Ina, Coach K
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
QIC prayed us out thanking all of the fathers out there for everything and praying for a safe week for our friends and family.

MOLESKIN:
Ant Man led 6 pax and 3 mutts on a nice early ruck. We took a new route that took us out to the north side of white rock which according to AlrightAlright was not where the guy attacked with the machete a while back. We thought about changing the AO to Pepper’s front yard so maybe he would make the Monday workout but might save that for next time. AlrightAlright posed a great question for the pax: Do you stand or sit when you wake up to pee at night? BOOMER says he’s doesn’t pee at night (or sleeps through it) AlrightAlright is a squatter.

ANNOUNCEMENTS:
1. July 12 – Tour De France themed workout.

Bear Crawls and the track

AO: La Madeleine (#thegraveyard)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x20

THA THANG:
Mosey to track, start at midpoint of straight away.
Run to start of turn.
Bear crawl the turn.
Run to midpoint.
25 merkins.
Run to start of turn.
Lunge walk the turn.
Run to midpoint.
25 Squats.
Repeato for 4 laps

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Boomer, Pepper, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Was nonplussed and honored to see Pepper at Coach K’s Q. AlrightAlright was a little bitter he was not at his Q yesterday, but I guess you can’t win them all.

Pepper informed us that the HP jail serves Bubbas to inmates making us consider the cost-benefit of hopping the fence to workout in the Mustang stadium. However, we opted to be law-abiding citizens.

Early complaints about the actual Q. That was the last of the #mumblechatter as everyone focused on the beatdown, which was more mental than anything. The bear crawls were an immediate buzz kill, but I knew Teasip was secretly excited about them because I didn’t lie about the quantity.

Coach K admitted that while bad, his beatdowns weren’t quite as difficult as AlrightAlright’s. BOOMER claimed that to be in the same sentence with his Qs was bad enough. Fair point.

We found a slaughtered bird in the La Madeleine parking lot leading us to joke about the death of #thenest and jokingly called La Madeleine #thegraveyard. Which was fitting given the low numbers of PAX this week. Dared BOOMER to touch the bird to no avail and then prayed us out.

ANNOUNCEMENTS:
1. #SecondF Ticket Summer Bash at AA’s pool at 1645/1700ish tonight.
2. Vote on shirt design on BAND.

Coupons don’t mean discount

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x15
Overhead Claps IC x15
Mountain Climbers IC x15
Daisy Pickers IC x15
Mosey around the park back to playground

THA THANG:
50 of each exercise
Arms:
· Merkin
· Alternating Merkins w/ coupon
· Overhead Press w/ coupon
· Colt 45
· “This guy” – Thumbs (facing up) to shoulder blades
· “That guy” – Thumbs (facing down) to small of back
Upon competition run around bleachers and back

Ab Station:
· Hanging Knee Tuck Twist
· Hello Dollies
· Hanging Bicycles
· Flutter Kicks
· Hanging Scissors

MARY:
Together ATMs
Alternating Should Touches IC x15
Tempo Merkins IC x10 (down on 1,2,3, up on 4)
Merkins OYO x10

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Oo-De-Lally, Teasip, Ultra, AlrightAlright, Isaiah, Coach K, BOOMER, Hippy
QIC: F150

CIRCLE OF TRUST/BOM:
YHC reminded each of us that we are leading people in our lives and how we do so reflects who we follow whether that is Jesus Christ or another religion or person. How do those that you led see your leadership?

Ultra shared a prayer request for his father-in-law’s upcoming surgery. We prayed for him in closing.

MOLESKIN:
There was some mumblechatter as we began the gloom about the short rain and some lightening, if there had been more we would have ENDEX. After our Warm-o-rama it was nice to have a mosey around the park Native American style – keeping all the PAX together. When we arrived back to the playground Ultra joined us, he had been earlier but left before any PAX showed up due to lighting. Our fearless Nantan was able to contact him and get him to join us. Great job AlrightAlright.

During The-Thang there was not much mumblechatter due to the nature of doing 50 of any exercise against the clock. AlrightAlright did note that he asked what we would be doing this gloom and took YHC’s response of abs as to be mean our traditional ab workout…not hanging ab workout. Which is exactly what AlrightAlright worked out last night. Thats good he can always use more ab workouts.

Boomer was victorious over the CMU/Coupon this gloom, even brought gloves to ensure there was no way of a surprise.

We are in an exciting time for F3 Dallas as we multiple new PAX leading workouts. This week we have a Shake Weight VQ on Saturday and two VQs last week. PAX continue to EH the Sad Clowns of Dallas and lets make a change in male leadership, fitness, fellowship and faith.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q
2. 2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets

Dallas 2018 Murph

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10

THA THANG:
1 mile
100 pull ups, 200 merkins, 300 squats
1 mile

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Boomer, Chairman Mao, Coach K, Gold Digger, Isaiah, Plus One, Sambuca, Special Sauce, Teasip; FNGS: Toto, Ultra, and Dorthy
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out thanking God for the men and women who have served for this country.

MOLESKIN:
Strong encouragement from the PAX throughout the workout.
-Significant criticism of Teasip’s original playlist.
-#Tclaps to Special Sauce for bringing the chalk, it was much needed on the pull-up bars…and for bringing two FNGs
-All PAX commented that they were glad we didn’t start any later than 0700 because of the rising temperatures.
-Coach K was the only PAX to complete the workout with a weight vest, and he did so in under an hour.
-In a strong showing of #SecondF, the PAX gathered around Coach K and finished the final lap of the second mile with him.
-Gold Digger showed his support by running an extra lap with BOOMER
-Toto and Dorothy both received their names because they are from Kansas
-Ultra received his name because he was EH’ed while he was several Michelob Ultras deep
-12 PAX gathered at Bubba’s for coffeteria and some additional #SecondF

ANNOUNCEMENTS:
1. Dinner at Taco Joint at Preston Center tomorrow at 1830 (6:30 PM)

Double D Beatdnow


AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to student parking lot near park for warm up
Mtn Climbers
SSHs
Merkins
Seal jacks
Hillbilly Walkers
Imperial Storm Troopers
Carolina dry docks
monkey humpers
Moroccan night clubs
windmills

THA THANG:
Run to campus and line up around fountain by parking garage. Pax do continuous step ups while alternating to run a lap around the fountain until all have completed a lap. Rinse and repeat with box jumps for round two.

Run to parking garage and take stairs to top level. Burpee broad jumps across top deck. Rinse and repeat back to starting spot.

Line up along wall at top level in two groups. Group one sprints down ramp to opposite end and runs backward to start while group two does squats. Flapjack. Rinse and repeat.

Head back to fountain and plank up, choosing to take stairs or 4 levels of ramps down.

Time for some upper body says AlrightAlright (but no grass, please). Partner up for partner Merkins. Rinse and repeat (still not sure AlrightAlright ever got the count down properly…math is not a core subject at Wake apparently). Partner shoulder taps next.

Hot morning demanded a return to the fountain for more laps, this time with Incline Merkins shifting to decline Merkins or dips halfway through the run routine.

More upper body, please, Mr Q. So it’s over to the round rose garden for more dips while pax take a lap around bear crawl style (2 pax at a time).

Coming up on home stretch and talk of crawl bears was making its way through the mumble chatter as we did lunge walk and backward lunge walk. So pax split into two lines for a crawl bear relay out to fire hydrant and run back to start while rest of each team does sumo squats. AlrightAlright rallied his team from a big gap to win handily.

MARY:
Mosey back to park
Mahktar N’Dyaes
Flutter Kicks
Hello dollies

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Boomer, Pepper, Coach K, Splash, Special Sauce, AlrightAlright; FNGS: Sooner, Al Dente
QIC: Double D

CIRCLE OF TRUST/BOM:
Thoughts and prayers for Badger’s family and for those vets on this Memorial Day weekend who gave it all for our freedom.

MOLESKIN:
Ant Man posted midstream WARM-O-RAMA and #Respectables were sufficiently loose so it was time to get the show started.

Strong showing among Dallas pax on a very swampy morning. Thanks to pax for the zeal and the engagement during active rest periods discussing their experience with F3.

Nice to see Splash hanging with the #Hates and, like Candy Cane on Thur, repping the F3 mission from the early days in Dallas.

Great to see many relo pax from F3 regions who never knew about F3 until they landed in Dallas.

Strong naming effort! Hope Al Dente and Sooner stick with it.

The top of the deck provided perfect setting to highlight F3 male community leadership mission. Could see Dallas skyline in the distance and like Charlotte, Richmond, Houston, Fort Mill and so many other markets, Dallas needs F3 because it needs men invested in community and leading in whatever way they can. It doesn’t have to be grand or complicated…merely bringing out another Sad Clown, supporting a pax during a hard period, encouraging AlrightAlright or living all 3 Fs in your family is a great step forward. Keep pushing yourself and each other.

Thanks to AlrightAlright for the invite and keep leading these men!

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

Returning to the first KatyTrailThursday workout

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Monkey Humpers x10

THA THANG:
Mosey towards the Trail, at this point the Q was handed to the founder of #katytrailthursday, Candy Cane.

This workout took us back to the original #katytrailthursday workout. We ran 1/4 mile and stopped to do 10 reps of an exercise, then rinse and repeat. Some of the exercises covered:
Step-Ups, Squats, Parker Peters, Merkins (Candy Cane was feeling pretty confident in his newly repaired shoulder), Mountain Climbers

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, BOOMER, Chairman Mao, Coach K, Gold Digger, Oo-De-Lally, Sambuca, Sleeveless, Double D
QIC: Candy Cane

CIRCLE OF TRUST/BOM:
Candy Cane prayed us out praying that we would be better men and praying for Badger and his family and his F3 brothers.

MOLESKIN:
YHC and Candy Cane reminisced about the first #katytrailthursday. We parked at the trailhead that day and it is a good thing because YHC doesn’t think Plus One would have made it back to La Madeleine after a killer beatdown that YHC doesn’t believe has been repeated since. We covered 4 miles that day and did countless burpees.

Lots of mumblechatter regarding Candy Cane’s quick starts following the exercises, but he dismissed all comments.

Halfway through the beatdown, while YHC was complaining about how much running sucks, Double D made us all stop and think about Badger, and how lucky we are that we get to get out and run together. It was a great perspective and we all ran harder the rest of the day because of it.

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

AMRAP Dash

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Partner Mustang

AO: Katy Trail… or was it?
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x30
IST IC x20

THA THANG:
Mosey to The Mustang Parking Deck

Modified Mustang (Team Style)….
Run up ramps to top… 15 hand release merkins
Run down ramps to bottom… 15 rugby sit-ups
Run up stairs to top… 15 hrm
Run down stairs to bottom… 15 rsu
Run to other stairs and to the top… 15 hrm
Run down stairs to bottom… 15 rsu
Repeato with 14 reps
Begin repeato with 13 reps, but only completed one round
(PAX complete rounds of BLIMPS while waiting on the PAX)
Total Hand Release Merkins: 100
Total Rugby Sit Ups: 100

Native American Run to La Madeleine

MARY:
Burpees x5 OYO … Burpees x5 OYO
Lunges x10 OYO … Burpees x5 OYO
IST x15 OYO … Burpees x5 OYO

COUNT-OFF & NAME-O-RAMA:
PAX:Ant Man, BOOMER, Chairman Mao, F150, Ina, Oo-De-Lally, Don’tChaKnow
QIC: AlrightAlright

MOLESKIN:
YHC immediately wondered where Pepper was while the PAX were circling up at the beginning. Pepper had HC’ed to the Q the night before. He was nowhere to be found.

The PAX got off to a really slow start on the initial mosey, YHC had to do some encouraging to speed them up.

There was not a whole lot of room for #mumblechatter during The Mustang as all of the PAX were sucking wind the whole time.

Ina almost got us lost on the Native American Run. Not quite sure how.

The look on F-150’s face when YHC called for back to back rounds of burpees was priceless.

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Praying that God would help us to be leaders for Him in everything that we do.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. VAPE May 29
4. GrowRuck12 (Memphis, TN) Sept 21-23