VQ BLIMPS with Oo-De-Lally

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15

THA THANG:
Mosey to the trail

BLIMPS with QMs

5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
20 merkins single count
QM
25 plankjacks (with a YHC unintentional early halt fakeout)
QM
30 squats
QM
5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
QM
20 merkins single count
QM
25 plankjacks
QM – 2 line Native American run

MARY:
10 WWII sit-ups OYO
10 Freddie Mercuries in cadence
10 Dollies with a hold at the end

Mosey back to the french place named after some mademoiselle

There was grumbling among the PAX about not finishing the second round of BLIMPS, as the squats were cut due to time constraints. Thus 5 emergency post-time squats were completed in an attempt to satiate the masses and prevent a mutiny.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Gold Digger, AlrightAlright, Ant Man, Wolf, F150, Teasip, Coach K, Gambler
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed us out and encouraged the men to pick up the six in the workplace and in life as we do in the gloom and to continue to work to EH those around us.

MOLESKIN:
YHC attempted to start the Warm-O-Rama but after 3 words there was a prompt interruption from AlrightAlright regarding moving to the steps away from some machinery. YHC knew then that it was going to be a long #VQ.

There was initial grumbling from the PAX regarding initial burpees but this dissipated. At one point a caustic mixture of fumes and fried food vs Asian food resin was emitted from the anus of one of the PAX, and to my recollection this achievement was not claimed. Unfortunately a #cervezasalute was unable to be performed, though rumor has it that there will be one tomorrow for the #VQ of Ultra, show up.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

Back to the basics 2

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the soccer field because the parking lot was too crowded.

SSH x20
IST x15
Merkins x10
Monkey Humpers x5

THA THANG:
Mosey to benches

DIRTY MCDEUCE (with laps in between each round)
Dips x12
Squats x12 – some of the PAX complained that the slow cadence was lulling them to sleep
Irvins x12
Little Baby Crunches x12
Repeato x3

Mosey to Tennis Courts

Bear Crawl Jacob’s Ladder
Bear Crawl across both courts, Merkins (7 to 1), Bear Crawl back, Monkey Humpers (1 to 7)
After a couple minutes of this, AlrightAlright told the PAX that they could modify with lunges. A few minutes after that the PAX were allowed to run after their merkins and before their monkey humpers. These Omahas were intentional. AlrightAlright was trying to teach the PAX that modification is ok, and that there are plenty of workouts that work for men of all fitness levels.

Mosey to Soft Top

MARY:
Low Dolly x12
Freddie Mercury x12
Flutter Kick x12
LBC x12
Rosalita x12
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Pepper, Special Sauce, Splash, Spiderman, Bony Express, Chairman Mao, Ina, Ultra, Oo-De-Lally, Gold Digger, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders in our community and at work.

MOLESKIN:
AlrightAlright explained that today’s workout would focus on teaching guys how to lead workouts the proper way, and that starts with Side Straddle Hop. After this demonstration AlrightAlright took time to explain that slower cadence counting will help all of the PAX have better form and Special Sauce commented that it makes merkins more difficult. Mary was done without the PAX setting their feet down at any point.

splash made the comment early on that it was obvious that AlrightAlright hadn’t not seen his wife. Very true.

Lots of grumbling at the initial call for bear crawls. And Special Sauce even predicted it.

The PAX did a great job of picking up the six and planking for the six. This is a huge part of F3 that we often forget. Never leave a man behind. We’re all in this together.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

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)

Gold Digger You Can’t Do That Here


AO: Mockingbird Station/Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
As we gathered in the parking lot by the Starbucks and began our side straddle hop, a security guard named Weber (at least that is what was on his shirt) informed us that we would not be able to workout there as it was “private property.” Gold Digger tried unsuccessfully to EH Mr. Weber to join us, so we moseyed over to the bleachers by the football field at Glencoe to start the workout

Side Straddle Hop x20
Imperial Storm Troopers x12
Daisy Pickers/Reachbacks x15

THA THANG:
Dirty McDeuce:
Dips x12
Squats x12
Derkins x6 (Double Count)
OH claps x12

Run around the football field and back to the bleachers between sets. 3 sets of the McDeuce

21’s
Run across field… 20 Merkins
Run back… 1 LBC
Repeato with decreasing number of merkins and increasing number of LBCs. Had to cut it short due to time and the mosey back to our cars at Mockingbird that were not towed even though they were on “private property.”

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, F150, Gold Digger
QIC: Teasip

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
INSERT

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

Back to the Basics

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Troopers x15
Merkins x10

THA THANG:
Mosey to bleachers behind the North Baseball Field.

Dirty McDeuce:
Dips x12
Squats x12
Merkins x6 (Double Count)
Monkey Humpers x6 (Double Count)
Native American Run along sidewalk around the South Baseball Field and back to the bleachers.
Repeato x2

Mosey around the side walk and the South End Zone to the bleachers by the Rugby/Football field. Line up on the East Sideline.

Jacob’s Ladder:
Sprint across field… 7 burpees
Sprint back… 1 prisoner get-up
Repeato with decreasing number of burpees and increasing number of PGUs.

Mosey to Tennis Courts

Bear Crawl across both courts with increasing merkins at each line… 45 merkins total.
Bear Crawl back across both courts.

MARY:
Uptown Crunch Left x10
Uptown Crunch Right x12
Uptown Crunch Left x2
Rosalita x15
Rugby Sit-ups x10 (at Aaarrrggghhh’s insistence)
WWI Sit-Ups x10 OYO

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man,Beta, Chairman Mao, Coach K, Eruzione, Gold Digger, Hippy, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC preached throughout the workout about getting back to the basics of boot camp workouts. Prayed us out asking for God to help us be leaders for Him and His Kingdom.

MOLESKIN:
-A number of complaints and comments about the running between rounds of the Dirty McDeuce, but YHC was enjoying the run too much.
-Great work from the PAX encouraging each other through a heavy amount of cardio.
-Aaarrrggghhh was pretty concerned that the middle part of our core wasn’t going to get enough attention after we started with Uptown Crunches, so of course YHC had to follow up with Aaarrrggghhh’s favorite exercise.

ANNOUNCEMENTS:
1. 6:30 PM May 29 Taco Joint Preston Center VAPE dinner 
2. GrowRuck Memphis Sept 21-23

Merkin Mile with Gus

IMG_5727

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Merkin mile
Every .25 mile 25 merkins

THA THANG:
Buprees x50
Overhead Caps x100
Merkins x150
Big Boy Sit ups x200
Squats x250

Mosey to flag pole
60 seconds of affirmation

Mosey to soft top

MARY:
Crunchy frogs IC x30
Canoe, Boat IC x15
Hello Dolly IC x15
Rosalita IC x15
Marge, Homer, Bart
Pickle pounders IC x10
Forearm plank 1 min

Victory Mosey Lap around Burleson Park
The Ratchet (named for a PAX in Knoxville, TN)
15 Over Head press
15 thumbs up over head (similar overhead clap)
15 thumbs down
15 Over Head press
15 thumbs to shoulder blades (bend at elbows)
15 thumbs to small of back

COUNT-OFF & NAME-O-RAMA:
PAX: F150, AlrightAlright, Teasip, Chairman Mao, Coach K, Wolf, Gold Digger, Sleeveless, Icebox
QIC: Gus

CIRCLE OF TRUST/BOM:
The uniqueness of F3 being across the country where men can go to a city and find a good beatdown.

MOLESKIN:
Gus came in to Dallas for a wedding and gave the PAX of F3 Dallas a workout. There was much mumblechatter occurring about Graduation and all the SMU students being up early and dressed. Gus introduced the PAX to 60 seconds of affirmation/encouragement. Great beatdown by a visiting Nant’an.

ANNOUNCEMENTS:
1. VAPE dinner May 29
2. GrowRuck Memphis Sept 21-23

Where is Williams Park anyway?

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Stormtrooper x20
Windmill x10
Carolina Drydocks x10

THA THANG:
Williams 10×5:
Squats x10, Merkins x10, WWII x10, run up ladder and go down slide. 5 rounds

Bear crawled around a bit with burpees every now and again (25 burpees total)

Walking lunge / burpee ladder. Follow the trees around the park doing increasing number of burpees at each tree. (9 trees total)

Dirty McDeuce:
Claymakers x12 each leg
Irken/Merkins/Derkin x12
OHD Claps x12

More burpees, cause why not?

MARY:
LBCs x15
Scissors x15
Penguin Crunch x15

More burpees, cause, again, why not?

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Gold Digger, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Omaha Q because some people needed their beauty rest. Felt like a trap being led to a new AO, but it all worked out.

PAX were a big fan of the Williams Park slide, which is about twice as high and steep as those at Caruth. Add some fresh rain and you’re knee high to a grasshopper. We gave Teasip a solid 8.25 for sliding on his feet and sticking the landing (minor buckle of the left knee docked him some points). I even ended the workout with a final trip down the slide to compensate for the 90 burpees.

Minor complaints about the number of SSH to kickoff the workout. I wanted to embrace the spirit of the original Q and his passion for the exercise. Granted 25 isn’t a lot, so complaints were promptly ignored.

I did regain credibility by saying we’d do 100 burpees but only did 90. As always, I’m here for the people, so I do what I can.

ANNOUNCEMENTS:
1. Guest Q tomorrow, Gus from Memphis, at Burleson Park 0700
2. VAPE dinner May 29
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

Teasip…I can’t feel my shoulders

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
10 penalty burpees for no flag
Side Straddle Hops IC x15
Imperial Stormtrooper IC x15
Cotton Pickers IC x10

THA THANG:
Spider-Man Crawl across both tennis courts, then 20 OH claps.
Lounge walk back, then Bolt 45s
Don Brown (12 merkins, crab walk to between the two courts, 12 diamond merkins, crab walk to end and 12 T merkins)

Paint the Lines, followed by 10 body builders

Followed with Suicide Ladder, which involved a suicide and doing increasing Carolina Dry Docks by 5 each time you came back to the starting line

Did a suicide (regular) and 12 Newton Cradles

Finished up with one round of Caterpillar (only one single file line)

MARY:
James Bond for two rounds
Penguin Crunch x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Gold Digger, Hippy, Icebox, Oo-De-Lally, Pepper, Waterboy, Oompa Loompa (Charlotte)
QIC: Teasip

MOLESKIN:
Some annoyance with the Burpees though the blame should fall to the flag owner for not ensuring the flag would be at the workout. Not much complaining again until the Suicide Ladder where the PAX seemed to think they got their shoulder work in for the week. Got to see the rare sight of Pepper showing up for a workout where he didn’t Q.

CIRCLE OF TRUST/BOM:
Shout out to Oompa Loompa for joining us from Charlotte. Great seeing Waterboy back out there.

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