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.

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!

The Ticket Campound Meets F3

DATE: 5/7/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Draper, Oatmeal, Sex Panther, Special Sauce, Icebox, Teasip, Rump Roast, Aaarrrggghhh, Coach K
QIC: Alright Alright, Pepper

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
None

THA THANG:
F3 Power Hour, instead of a shot of beer every minute on the minute, do a burpee every minute on the minute for the duration of the workout.

Exercises done as a team to reach either 1310 reps or 967 reps. Each PAX does his own (up to 110 or 81) then helps others reach their number.

Carolina Dry Docks to 1310

Alabama Prom Dates to 1310

Merkins to 967

Plank Jacks to 1310

Overhead Claps to 1310

Uptown Crunch to 967

Nipplers to 967

Dips to 967

CIRCLE OF TRUST/BOM:
Working together as a team is how F3 is supposed to work in every area of our lives. Never forget this.

MOLESKIN:
Draper received his name because he is in advertising, so we immediately went to Mad Men.

#TripleTime

DATE: Monday 5/6/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Oatmeal, Special Sauce
“QIC”: Sally

AO: FPH
F3 DISCLAIMER & WELCOME: YHC thinks he forgot to give. Oh well, it was running day

THA THANG:
For the first time ever, the runners did #TripleTime – 3 laps.

The idea was to get in more hill work – so we shortened the normal loop and ran around thrice. It ended up being slightly longer (at 5.5 miles) than our 2 lap course (5 miles).

CIRCLE OF TRUST/BOM:
Done. Gave thanks and praise for the glorious morning and our brothers who show up daily to make us better. Also asked for the perspective, ability, and strength to Serve and Live Third.

MOLESKIN:
Upon arrival, we discussed the potential new route, with all PAX willing but slightly hesitant to run #TheHill three times. Someone said “screw it we are HIMs” and off we went.

When AA did not shoot off the starting line at his normal 6:05 pace, there was some initial confusion, but he then revealed that apparently #TheMechanism did not fully clear this morning – and that meant running was going to take some disciplined, butt-clenching work.

PAX stuck together for nearly 2 full laps, but ended up splitting into two groups, the Sugar Rays (AlrightAlright and Oatmeal) and the Clydesdales (Special Sauce and YHC). Us Clydesdales mumblechattered about 1) hating running and 2) that we should give the Sugar Rays a weight vest and see how they like running then.

YHC has to thank each man for his encouragement, but particularly his running mate Special Sauce. We both commented that this would probably be the furthest we have run in a long while, and also probably the fastest too. It would have been impossible without support.

In other notes, on the third and final lap, Gold Digger’s peacocks called out from the trees for their brother, but received no calls in return. Perhaps next week HIM and beast can again form a special bond.

Along with the other DoubleTimers (Ina, Thunderlips, PowPow, Chairman Mao, Sex Panther), we missed Monday-regular Maverick this morning. Oh yes and of course Icebox too :).

ANNOUNCEMENTS:
1. QSource – keep using it to accelerate. Even if you can’t make the meetings, the readings are good and helpful.
2. Shield Locks – several PAX are forming these. Get in on one, and let your brothers hold you accountable and help you accelerate

May the 4th Be With You

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus One, Sally, Sex Panther, Special Sauce, Strangler, Sweet Baby
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given doing by best Yoda impression so slightly out of order

WARM-O-RAMA:
SSH x 30

IST x12

ISW x15

THA THANG:
A bunch of different exercises with the best of Star Wars music blaring on the speaker.

Death Star March – Bataan Death March with 3 Star Jack Burpees done by the last person

Partner up. Partner 1 Wookie crawls (aka bear crawls) across the tennis court while Partner 2 does the exercise. Switch when Partner 1 gets to other side. Crawl Wookie back across for next exerciese.

Finger Tip Merkins

OH Press

Reverse Crunch

Crab Jacks

Ear Merkins

Jump Squat Holds

E2K

Derkins

Inch Worm

Lunge walk & reverse lunge walk across court

Squats

Imperial Stormkickers

T Merkins

Hurpees

Vacuum cleaners

Agassi’s

Duck Walk

Empty Wheelbarrow

Rosalita

YX’s (Flutter Kicks straight into Rosalita)

One Legged Burpee

Dan Taylor (shortened for time)

ATMs

MARY:
Done throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Some mumblechatter about how YHC mixed up this disclaimer, but it was also pointed out that all the essentials were covered. Some mild complaints about heading to the tennis court with it being wet, but YHC decided it would help with the mental toughness a little bit. Sex Panther and Sweet Baby teamed up which led to discussions of names and how Sex Baby wouldn’t be ideal but Sweet Panther is a good name. Special Sauce joined the group, so naturally that trifecta is now called “Special Sex Baby” Not much in the way of Star Wars quotes (though Alright Alright mentioned at one point the music sounded Harry Potterish), but Strangler mentioned after YHC prayed us out that “It’s a trap!” should have been mentioned. Something YHC will consider for next year’s May 4th workout (or maybe this December for Episode IX).

ANNOUNCEMENTS:

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

Caruth Crushdown

DATE: Wednesday 4/17/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Ina, Aaarrrggghhh, Princess Turtle Head, Sex Panther, Special Sauce
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH
IST
Mosey to tennis court

THA THANG:
Lots of court work. PAX were instructed to focus on form, as performing in each moment matters not just in workouts, but in everything we do every day, so we should practice it.

Lunges –> crab walk
Suicides
Inchworm –> crab walk
Handstand push-ups
Paint the lines side-shuffle style
Tuck jumps (30 seconds)
Bear crawl –> Crawl bear
Reverse suicides (x2)

Lots of 6, 8, and 10-counts in between exercises as we got gassed.

MARY:
Tuck jumps
V-ups
WWI sit-ups (people’s choice)

CIRCLE OF TRUST/BOM:
PAX stuck around for a 5-6 minute leadership devotional. YHC discussed courage, perseverance, and leadership lessons from history, including the meaning of being “The Man in the Arena”.

You can check out the document here:
F3 Leadership Devotional 4.17.19

MOLESKIN:
Not much mumblechatter, leading to AlrightAlright saying at one point “Somebody say something stupid!”

ANNOUNCEMENTS:
1. QSource groups continue to help us #accelerate. Wednesdays at 1800 at Chick Fil A on Preston and Fridays at ~1130 at Preston Center.

3-15 – Thunderlips VQ

#backblast

COUNT-OFF & NAME-O-RAMA:

PAX: Special Sauce, Chairman Mao, Sally, Alright Alright, Sex Panther, Coach K, Teasip, Oatmeal, Rump Roast, My Space, Icebox.

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-

RAMA:

Hot start – Mosey to Tennis Courts

Shoulder Warm Up:

Arm Circles x 1 Min OYO

SSH x 30 IC

Burpees x 25 OYO

Seal Jacks x 30 IC

Close Grip Merkins x 10 IC

Ray Lewis’s x 25 IC

Wide Grip Merkins x 10 IC

Dirkins x 10 with Partner

THA THANG:

Bottom Feeders:

Wheelbarrow with Partner 20 yards then complete 20 Dirkins OYO – swap with partner and return to starting point.

Broken Wheelbarrow (one leg free) with Partner 20 yards then pair completes 30 Merkins OYO (Swap positions and Partner repeat going back)

Empty Wheelbarrow (facing up) with Partner 20 Merkins OYO (on knees)

Lunges across tennis court and reverse lunges back

Mosey to Playground

Circuit for 8 minutes which included 5 Pullups, 10 Merkins, 15 Squats

Finished with Dips on Benches x 25 IC.

MARY:

Hold Em Ups x 20 IC (2 sets)

Dolly x 20 IC

Rosalita x 20 IC

LBS’s x 15 IC

Flutter Kicks x 15 IC

Knee Ups/Rugby Situps x 15 IC

Freddie Mercury’s x 15 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

Lots of mumble chatter but VQ was too busy thinking about stuff to recall all of it – here are the cliff notes…

MumbleChatter – Pax suggested “Prime Time” would be great FNG name for a super cocky FNG.

QIC kept stopping exercises on rep increments other than intervals of 5 which invited mumblechatter.

PAX learned not to make eye contact with partner during “empty wheelbarrowing”.

PAX complained of all the Merkins this week.

PAX mentioned that MARY on the soft top was more enjoyable than MARY on pavement or turf.

QIC Brought favorite beer (Love Street Kolsch from Karbach) to celebrate VQ

Chairman Mao showed his knowledge of Deep State mind control programs by spouting off facts about Project MKUltra.

ANNOUNCEMENTS:

1. Q-Source today at 1230 @ Hopdoddy

2. Saturday Morning – 3-16 Q @ 0700 Burleson Park – QIC – Plus One

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