#doubletime 5-20-2019

DATE: 5-20-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY: 

none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Muggy humid morning – no wind.  Gold Digger and yhc cleaned up the rear of the pack.  There was lots of storm debris and Sally decided to hurdle all of it.   Peacocks were out in full force.  Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing).  You don’t have to worry about stepping in potholes anymore.

Gold Digger and YHC Splits:

1 mi – 7’08”

2 mi – 8’42”

3 mi – 8’58”

4 mi – 9’28”

5 mi – 10’00”

ANNOUNCEMENTS:
Friday Q-Source – details TBD

Doubletime Hills

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, Chairman Mao, Ina, Gold Digger, Sally, Peppa, United
QIC: Oatmeal

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
PAX began #doubletime as usual with normal loop through wetlands and back to Goforth, past Gold Digger’s peacock farm gathering at the base of everyone’s favorite hill after picking up the six.  From here, YHC commenced a hill-tastic suicide drill.  PAX were instructed to run at “race pace” uphill, turn around and return to the bottom of the hill at each inlet of Goforth Cir, at Bargiames, where YHC had PAX turn right and run to Deer Trail and back down to hill to starting point.  The last length of the suicide was to the top of the hill at White Rock Trail, turning right and running back down hill.  Noting time when all PAX made it back down hill, YHC had PAX run to White Rock Trail once again before heading back to the park.  Being the HIM’s that we are, PAX and YHC arrived early to the rally point so to quietly pass the time, YHC had PAX run three hill repeats until ruckers rallied and time was called.

Still managed to get in 5 miles!!

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
PAX seemed to love YHC’s announcement of hill workout.  There was a little weeping and gnashing of teeth, but mumblechatter faded as the Hill worked its magic.  Common complaint to slowing down runners during #doubletime are the hills, so YHC thought it a good strength builder to face our demons.  Hill repeats at end of workout were a crowd favorite!

Wetdown

DATE: Tuesday 5/14/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field

THA THANG:

Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

Just Wait ’til Next Week

#backblast

Ant Man, Gold Digger, Pow Pow, and Rump Roast joined YHC in the gloom. Attendance was piss poor, but we had a good time once we all found each other. Rest of y’all wait till next Saturday.

Warm-O-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
One partner does burpees while other partner backwards runs up two levels of garage until they’ve done 100 burpees combined.

10 Burpees. Jog one ramp. Bear Crawl one ramp.
10 Burpees, 25 Merkins. Jog. Bear Crawl.
10 Burpees, 25 Merkins, 50 Lunges. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats.

Mary:
Alabama prom dates x20
WWII SUs x15
Freddie Mercury x20
Rugby SUs x10
Flutters x20

Mumblechatter:
YHC rolled up to an empty parking lot at 6:58. Gold Digger followed in soon after. After a brief discussion, we agreed to go to Bubba’s in lieu of a workout given the circumstances. Ant Man rolled in in Ant Man fashion, and he was on board with the plan leading us to stand in the rain for a second, grab a picture, and mosey off. Ant Man made the point of checking the parking garage for PAX who went there instead and lo and behold we found Pow Pow and Rump Roast. (always wait by the original AO unless otherwise instructed by the Q).

We ultimately got started a little late, but everyone drudged through the burpee heavy workout. Not too much mumblechatter during the workout itself, but we had 100% attendance at Bubba’s afterwards.

Baby Ant Man is doing well. Rump Roast made a comment that the first couple weeks of parenthood give you a false sense of security, which instilled some fear in Ant Man.

Pow Pow informed YHC that EY’s paternity leave policy is 6 months now, so watch out ladies…I’m looking for that PTO. We also raised the question as to how many months you’d get if you impregnated two separate women at the same time.

Griff Plus

DATE: Thursday 5/9/2019

Conditions: Gloomy

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees

THA THANG:

“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

MARY:
Dr. W’s x ?10
Low flutters x 14

CIRCLE OF TRUST/BOM:
Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

MOLESKIN:
Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

ANNOUNCEMENTS:
1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!

Impossible 29s

DATE: 5/2/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Gold Digger, Ina, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Mosey to The Bridge

THA THANG:
29s (Jacob’s Ladder)

Run across Bridge… 28:1 merkins

Run across Bridge… 1:28 groiners

The reps of each round would obviously add up to 29.

Repeato for 29 minutes

Some completed the round of 22 merkins and 7 groiners, some 23 and 6, maybe some 24 and 5

Mosey back to La Madeleine

Then for each PAX: 29-g=a    where g=final round of groiners completed and a=additional groiners.  YHC had to do 22 groiners here.

Then for each PAX: 29-a=b   where a=additional groiners and b=burpees.  YHC had to do 7 burpees here.

IST until time was up.

CIRCLE OF TRUST/BOM:
YHC preached to the PAX that we need to keep accelerating the difficulty of our workouts.  At all of our workouts every single PAX should get stronger, physically of course, but also mentally.  We need to have workouts at which Special Sauce is unsure of whether or not he will be able to make it through.  YHC drew up this workout because it is impossible.  This was designed to help everyone get tougher mentally.  Never underestimate the power of impossibility when designing a workout.

MOLESKIN:
Thanks to all of the PAX that joined YHC to celebrate YHC’s 29th birthday.  You guys push YHC to be better in every facet of my life everyday.  Thank you.

#doubletime 4-29

DATE: 4/29

COUNT-OFF & NAME-O-RAMA:
PAX: Golddigger, Special Sauce, Alright Alright, Pow Pow, Sally,

QIC: Thunderlips

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
#doubletime 5 mile run

MARY:
none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
OYO 5 mile run.  15-20 mph headwind from the West made portions of the run tough.  Weather was otherwise perfect

ANNOUNCEMENTS:
Chairman will be sending out details on volunteering at Bonton Farms.

Home

Another Ruck and Run Monday

DATE: 4/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow with Josie, Ultra – Ruck

AlrightAlright, Oatmeal, Sally, Gold Digger, Chairman Mao, Sex Panter – Run
QIC: Icebox with Maverick – Ruck

Ina – Run

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
Straight to work

THA THANG:
Ruck 2.5 miles

Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On the ruck the topic of conversation was turkey fryers.  On the run, we got spaced out. There was a headwind that was tough to run through but we all made it.  AlrightAlright, Oatmeal, Sally finished with solid times and continue to get faster.  YHC, Chairman Mao, Sex Panther, and Gold Digger (even with a few pit stops) got some good work in.  A great turnout to start the week.

ANNOUNCEMENTS:
1. Attend QSource on Wednesday or Friday
2.

Jacob’s Ladder to Hell

DATE: 4/20/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach Knight (FNG), Coach K, Icebox, Podcast, Sally, Gold Digger, Chairman Mao, Ina, Teasip, Sex Panther, Plus One, Pepper, Rump Roast, Pow Pow, Mile High
QIC: Alriht Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Carolina Dry Docks x10

Monkey Humpers x5

THA THANG:
Fast Mosey to Parking Garage – Plank Jacks while waiting for the six

Jacob’s Ladder: run to the top of the garage, 7:1 nipplers, run to the bottom, 1:7 Bonnie Blairs

Pick up the six, flutter kicks, plank jacks, mountain climbers and plankorama

Irkins x10

Derkins x5

Mosey to Park

Team BLIMPS: Partner 1 runs, partner 2 does exercise, flapjack and repeato (50 Burpees, 100 Lunges, 150 Imperial Storm Troopers, 200 Merkins, 250 Plank Jacks, 300 Squats) – no team made it past merkins, Sally/Coach Knight and Podcast/Icebox were closest.

Burpees x10

MARY:
Plenty if you ran to the front of the group

CIRCLE OF TRUST/BOM:
YHC prayed a thankful Easter prayer.

MOLESKIN:
Coach K brought his dad, also Brian, to the beatdown today.  We naturally named him Coach Knight because Bobby Knight was Mike Krzyzewski’s mentor.

We said farewell to Mile High yesterday and wish him the best as he and his family move to Aberdeen, Mississippi this week. Mile High has always been thinking about the best way to grow F3 Dallas and to impact the PAX and the community. He is truly a #HIM and he will be greatly missed.

Not much mumblechatter today as the PAX got pretty spread out during the Jacob’s Ladder, but the PAX were constantly encouraging each other as they ran past each other in the garage.  They were also supportive in picking up the six. To keep PAX of all fitness levels #accelerating we need workouts like this, but if the group spreads out the guys at the front have to pick up the six. Everyone gets stronger in that situation.

A massive group went to breakfast at the greatest #coffeteria AO in F3 Nation, Bubba’s.  We sat outside in the sun and enjoyed some great #SecondF.  We discussed workouts, golf, The Ticket, California vs. Texas, Sally’s job search, Pepper’s job search, and countless other topics.

Tuesday Tiger Beatdown

DATE: 4/16/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Eli, F150, Gold Digger, Icebox, Oatmeal, Pepper, Plus One, Sally, Sex Panther, Special Sauce, Rump Roast
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Daisy Picker x 12

THA THANG:
3 by 5: 5 pull ups, 5 swerkins, 5 dips for 3 rounds

Mosey to the football field for partner TIGER

T merkins x 50

IST x 100

Gorilla Squats x 150

Ear Merkins x 200 (Omaha’d to 150)

Rosalita x 250

Stay at the football field for WO

William Wallace for two rounds with 5 burpees

OH Claps x 15

Mosey to the basketball court for ODS

Obama across the court

Duck Walk back

Sky Pickles x 15

MARY:
Done throughout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
IThe PAX was still grumbling about Saturday’s workout, so YHC obliged the request of Oatmeal to have some upper body to start the workout. Not much mumblechatter during the TIGER portion except for some questioning of the number of Ear Merkins which was Omaha’d. Quite a bit of political commentary for the Obama across the bball court, including “Is that 4 steps forward and 8 steps backward?” “Is this an exercise where we just stand around talking and not doing anything?” YHC may have to start coming up with other presidential themed exercises/workouts for more political commentary from the PAX. Stay tuned.

ANNOUNCEMENTS:
1. Q Source this Wednesday night at 6 at CFA Hillcrest and Friday at 11:30 at Preston Center on Mammon