Greek Day

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, AlrightAlright, Coach K, Special Sauce, Podcast, Rump Roast, Plus One, Splash, Isaiah
Assistant QIC: Icebox
QIC: Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH IC x 20
IST IC x 20

THA THANG:
Start with ALPHA -modified Dora on the tennis court – one partner runs suicides while the other completes reps
A
lternating shoulder taps x 50
Leg lifts x 100
Plank jacks x 150
High knees x 100
Air squats x 50

Mosey to track

Attempted sprint work:
Partner up, sprint in opposite directions on the track until meet each other; mosey in opposite direction until meet again; repeato x 3.

Bleachers, every other staircase

Mosey back to finish with OMEGA modified Dora
Overhead claps x 50
Merkins x 100
Elf on a shelf x 150
Gorilla squats x 100
Arm circles x 50

MARY:
“Bring Sally Up” with Homer to Marge – play the song “Flower” by Moby, Marge every time hear “Bring Sally up,” Homer every time hear “Bring Sally down”. https://www.youtube.com/watch?v=6A2V9Bu80J4

CIRCLE OF TRUST/BOM:
Prayed for guidance and faith in the things we are each supposed to be doing. Asked for help submitting ourselves and making ourselves second after God, third after our community

MOLESKIN:
The decently-anticipated Greek Day Saturday started off with complete absence of activity in the Greek houses, apart from one plastic table set up in front of the AΦ house. This was a harbinger – PAX saw no activity and heard no chants throughout the rest of the workout. Perhaps the call had not yet gone out to all the angels..

During ALPHA, it was quickly realized that DORA with suicides at each line would take too long for the runner to help out his fellow PAX; lines were modified to the Big 4 (middle of court 1, midline between the courts, middle of court 2, and endline).

During the long mosey, PAX began to get spread out. Tclaps to everyone for watching the 6, supporting where necessary, doing burpees/merkins/planks to keep us all together.

Arriving at the track for sprint work, YHC realized he had not thought of his exercise correctly; the original idea would’ve had all PAX sprinting for 10+ minutes; this was deemed less-than-ideal and modified to the description above, although the transition induced much confusion and required much help from other PAX to figure out.

Other quick-hits:
Bleachers are very slippery when wet.
The Exicon contains very few “E” exercises.
“Flower” lasts a long time and just repeats over and over and over; many jokes made about the song actually having started over without PAX realizing it.

Through the workout confusion, YHC solidified some leadership lessons: 1. Always prepare, or prepare to fail. 2. If something is not working, change it. 3. Support/outside input is crucial, no matter whom is the leader.
He is grateful to all those who helped.

DJ Icebox is far in the lead for assistant Q of the year. YHC requested him to bring tunes; he not only executed this perfectly, he also stepped in as Sua Sponte leader during PAX separation and on the other side of the tennis court.

YHC believes all 12 of us made it to the coffeeteria afterward. Our side of the table discussed football (including Cowboys hope and Bears remorse) and travelling, other side started with discussion of PAX social media followers, which PAX believe is led by Special Sauce with 600+.

During The Gathering, YHC overheard AlrightAlright “looks like a warm hat, new guy” to unidentified PAX; welcomed him as FNG during disclaimer, was enlightened this PAX was Podcast. Kotters.

#Tclaps to Rump Roast for running what he said was maybe the most he has run since high school. Stuck it out strung during all the running.

ANNOUNCEMENTS:
1. RRR February
2. CSAUP

Loading The Ark

PAX: Chairman Mao, Coach K, F150, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Teasip

QIC: Alright Alright

Welcome & Disclaimer: Done

Warm-o-rama:

Mosey to Fountain #1

SSH x20

IST x20

Mosey to Quad

Tha Thang:

YHC, and the rest of Park Cities Baptist Church, have been reading through Genesis, so YHC was inspired by Noah to do an Ark Loader workout.  YHC can’t claim the Ark Loader idea, as YHC once participated in one with F3 The Fort led by everyone’s favorite Round Table Q, CSPAN. However, YHC had a slight tweak, we needed to load the ark 2 by 2, so we partnered up.  This also allowed us to spend more time getting to know other PAX.  The first instruction was to partner up with someone that the PAX had never partnered with before.  The other important lesson today was in leadership: leaders need to do things that they don’t want to do for the good of the group, so we would only be doing exercises that YHC doesn’t like and we wouldn’t be running at all.

Each pair would then complete an exercise together, then complete some type of animal walk out and around the fountain and back.  The walks would go in this order: bear crawl, duck walk, crab walk.

Monkey Humpers – 50 total

Overhead Claps – 100 total

Nipplers – 150 total

Knee Ups – 200 total

Erkins – 250 total

Yeah Thrusts – 300 total

Squats – 350 total

Teams: Icebox – Sally, Oatmeal – Rump Roast, F150 – Teasip, Chairman Mao – Mile High, Alright Alright – Coach K

COT: YHC talked about the need for us to spend more time getting to know each other, and embracing new guys. It can be easy to feel left out in this group with all of our inside jokes and camaraderie.  We need to make sure that new guys feel welcome and immediately part of the group.  As Q’s we need to forget about what we want to do and focus on doing what the group needs to do.  This includes nipplers. We wrapped up right as the downpour began.  We got the ark loaded just in time.

Announcements:

  1. Run Ranger Run begins on February 1st – sign up, create a team if necessary, help others raise money.
  2. Texas Independence Day #CSAUP on March 2nd – we will be planning this during our Ruck on Monday January 14th.
  3. Q Source Groups are meeting on Wednesday nights at 6 PM at the Chick-fil-A on Hillcrest and Fridays at 11:30 AM at the Taco Joint in Preston Center.  Your Qs this week are Mile High and Oatmeal.

Escalating Intervals

Backblast for 1/10 Katy Trail Thursday

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Aaarrrggghhh, Alright Alright, Chairman Mao, Special Sauce, The Gambler, Coach K, Candy Land, F-150, Rump Roast
QIC: Mile High

AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

ISS x15

Windmills x10

Cotton Pickers x10, nice and slow

THA THANG:
Rump Roast and F-150 took off on a ruck while the remaining PAX moseyed over to the Katy Trail

Having attended the first Q Source meeting the night before, YHC encouraged the PAX to disrupt their status quo. Anything done habitually or with high frequency can easily become the status quo, so YHC challenged the PAX to push themselves on the intervals, go harder on the beat down, etc.

¼ mile run

Merkins x12 IC

CDD x12 IC

½ mile run

Overhead claps x12 IC

Calf raises x12 IC

¾ mile run

30 sec. plank

Crab cakes x12 IC

¼ mile Native American run

Alternating shoulder taps x12

Rugby sit-ups x10

½ mile run

10 count

¼ mile Native American run

10 count

¼ mile run

American hammer x 12

¼ mile run burning whatever is left in the tank

Mosey back

Miles Covered: 4.2 miles

MARY:
None, YHC went past 6:15 with Tha Thang.

CIRCLE OF TRUST/BOM:
YHC reminded the PAX of comments made at the beginning of the beat down: habitual and high frequency activities easily become the status quo. This can be especially true of the relationship with your wife. For YHC, it is a unique challenge to define what it means to create movement towards advantage (F3 definition of a leader) in his marriage, exhorting each PAX to determine what this means for their own marriages. A place to start is to review the vows made to your wife during your wedding. YHC encouraged the unmarried PAX to consider what they may vow when they marry. Expressions of emotion, such as, “I have loved you since first sight,” is not a vow. The old fashioned, “in poverty and wealth, in sickness and health, till death do us part,” is a promise made and a standard to which one must hold. Each man should share leadership within his family with his wife; however, being the NANTAN (see the Lexicon if unfamiliar) of his marriage, it is the responsibility of each man to set the vision and communicate it in such a way that inspires his wife to follow.

YHC offered prayer.

MOLESKIN:
Alright Alright, Ina, and YHC were the first to congregate and speculated about the current temp. Official starting temp was 41 degrees, but all agreed it felt warmer. Overall, the mumblechatter was at a minimum. Howdy’s and Good morning’s were exchanged with passers by on the trail and there was the occasional trash talk between PAX during the intervals. Coach K and YHC had a chat on the next to last interval of Coach K’s love for running. Having already signed up to Q next Thursday’s beat down, Coach K assured YHC that it would enjoyable for all involved, likely involving less running.

Those at the back of the pack on the mosey back exchanged pleasantries with a runner going in the opposite direction. It is probable that she did not appreciate a group of beat down men running on the right side of the road. Hopefully her day improved from there.

ANNOUNCEMENTS:
1. Run Ranger Run – Gambler said he was going to claim one of the two remaining spots, leaving one more spot
2. 2nd F Happy Hour at Ozona on Friday

3. Friday Q Source at 11:30, Taco Joint in Preston Center

Caruth 1/09

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Chairman Mao, Coach K, F150, Gambler, Icebox, Ina, Oatmeal, Rocket Man, Rump Roast, Special Sauce and Spread

QIC: Aaarrrggghhh

AO: Caruth Park

F3 WELCOME AND DISCLAIMER:

Done said it

WARM-O-RAMA:

SSH, IS, Windmill, Side Lunges, Slow Squats, Slow Merkins, Freddy Mercury uphill/downhill

THA THING:

Mosey to soft top for a Caruth 3x3x3:  3 grown a** man pull ups, lunge across the bridge, 3 burpees and repeat 3 times

Dirty McDeuce: 12 reps of dips, pull up under bench thing single count, alternating step-ups, dirkins single count, run around the soft top park and repeat 3 times. Mosey to tennis courts

4 CORNERS (kind of): 10 hand release merkins, lunge to next corner, first exercise plus 20 gorilla squats, bear crawl to next corner, first two exercises plus 30 flutter kicks, reverse lunge to next corner, first three exercises plus 40 arms raises.

Lined up for one round of burpee dans (four lunges followed by a burpee) across both courts and back

MARY:

Mosey to soft top: American Hammer x 12, rugby sit-ups x 12, reverse crunches x 12, about 8 seconds of six inches

CIRCLE OF TRUST/BOM:

We need to continue on working on improving ourselves and doing things right. This can be doing pull-ups like a grown a** man, counting slow on exercises, being better husbands, being a better father or working on whatever goals you might have.

MOLESKIN:

Yeah yeah yeah, still continuing bench mark week. Wasn’t planning on doing a repeat of Teasip’s Q at Glencoe, but thought the Caruth guys needed a reminder of a standard workout. This is why we always need guys to sign up to Q to keep things different, this is one of many reasons I enjoy coming to F3 beat downs.

ANNOUNCEMENTS:

Without a formal vote, we can assume F3 Happy Hour will be at Ozona’s this Friday (1/11) at whatever time you can get there. Sign up for Run Ranger Run, two spots available. Get a $20 raffle ticket from Sally for his upcoming mission. Put March 2nd down of our ruck event.

“Typical” Teasip Tuesday

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

THA THANG:
4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

MARY:
Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

ANNOUNCEMENTS:
1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan

Doubletime 2019

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Isaiah, Mile High
QIC: Pepper

AO: Flag Pole Hill

WARM-O-RAMA:
None, straight to running

THA THANG:
5 miles over two loops

AlrightAlright – 7.15
Mile High 7.22

MOLESKIN:
First mile pace of 7.08 with most PAX grouped together. YHCs mutt was non compliant, so I DNF full 5, and got only 3.5 miles in. Chairman and Isaiah did not track their pace but were not too far behind.

#Benchmark Fitness Test 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Ina, Isaiah, Pebbles (F3 Tallahassee), Pepper, Rump Roast, Sally, Special Sauce, 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

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100

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:

Alright Alright – Shoulder Raises 150

Chairman Mao – Dollies 100

Coach K – Mountain Climbers 55

F150 – Nipplers 50

Ina – Nipplers 71

Isaiah – Nipplers 100

Pebbles – Nipplers 70

Pepper – Nipplers 32

Rump Roast – Nipplers 30

Sally – Nipplers 45

Special Sauce – Dollies 71

Teasip – Mountain Climbers 100

CIRCLE OF TRUST/BOM:
YHC prayed us out, thanking God for a new year and the ability to set benchmarks and improve each year.

MOLESKIN:

Great to have Pebbles join us from Tallahassee.  He drove all the way in from Mansfield to post.

The #mumblechatter was plentiful this morning.  It more than made up for the lack thereof on Thursday and Friday.  Where should we begin?

The music… our resident DJ, Icebox, was absent, so Teasip, being the High Impact Man that he is, offered to bring his speaker and a playlist.  YHC was quite pleased with the country music playlist that our DJ selected as it provides the perfect pace at which to do 100 burpees, and the rest of the exercises quite honestly.  Unfortunately, the other PAX have less sophisticated taste and quickly requested some music that has unintelligible lyrics.  The PAX were satisfied for a few songs, but quickly turned on their DJ when things got a little too old school and less workout friendly.  Teasip was not surprised at how fickle the audience was.

The burpees… many PAX expressed concerns prior to the #beatdown.  They were appalled that we would be ending the workout with an additional 300 burpees.  YHC quickly informed them that no one would make it that far.  YHC was correct.  The first 100 burpees were truly a #crowdpleaser though.

The merkins… immediately cries rained down about Teasip having led the Murph yesterday and YHC having led the Mustang the day before.  It made #benchmark week a very difficult week.  But isn’t that what we want?

The nipplers… if you don’t know what this is you really missed out, and YHC is sure the PAX will be willing to explain it to you when you ask.  These kicked everyone’s butt.  The majority of that was probably due to the number of merkins that had been completed this week, but it was also a fairly unfamiliar exercise.  It is quite clear that we all need to improve in this area, so let’s do some more of those this year.

The coffeteria… Sally attempted to protests Bubba’s by suggesting Chick-fil-A multiple times, and then said that Chick-fil-A is better than Bubba’s.  We heard later that F150 agreed with him.  All YHC knows is that these guys should be grateful there isn’t an Inquisition going on right now because that is utter heresy.  PAX from around the nation have agreed that Bubba’s is the greatest #coffeteria AO in F3 Nation.

The social media… we had conversations this morning about how other exercise groups have grown through social media, specifically through influencers.  In case anyone was wondering, the 2018 Q of the Year, Special Sauce, has the most Instagram followers of any of our PAX with 614.  Apparently, some guy named Podcast has the most Twitter followers.  Not sure who he is though.

ANNOUNCEMENTS:
1. Run Ranger Run
2. Q Source starts this week

3. CSAUP on March 2nd