Burpees Overhand Merkins Splash

THE SCENE: 65 & damp
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH IC x20

Staggered Merkin (right hand forward) IC x10

THA THANG:
Mosey to 4th level of parking deck. Running forward one level back peddling next level, alternating as we went up.

Partner up BOMBS
Burpees x 50
Overhead Claps x100
Merkins x150
Bigboy situps x200
Squats x250

Rd 1 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 3 at a time.
repeat

Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
repeat

Rd 1 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 3 at a time.

Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.

Plank with rotations until all in

Mosey down to level 1 and to the benches outside for Dirty Dozen
Dirkins IC x4
Irkins IC x4
Box jumps OYO x4
Dips IC x4
Rinse and Repeat (3 times)

MARY
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright

COUNT-OFF & NAME-O-RAMA
11 PAX –  Tattoo, Ina, Sambuca (FNG), Icebox, Aaarrrggghhh, Eruzione, Spread, AlrightAlright, Special Sauce, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great working out this gloom. TClaps to Splash for EHing men for this gloom. There was a good bit of mumblechatter this morning as we were able to escape the rain yet another morning push one another for a good workout. Balance is a key to any workout for AlrightAlright so we were able to add the staggered merkins at the end to complete that balance.

ANNOUNCEMENTS:

Super Merkin Mile and Leg Workout

THE SCENE: 54 & cloudy
AO: Glenco Park
F3 WELCOME
WARM-O-RAMA:
.25 mile End of Ellsworth Ave + 25 Merkins
.25 mile Mockingbird bridge + 50 Merkins
.25 mile back to Ellsworth Ave + 75 Merkins
.25 mile south end of Glencoe Park + 100 Merkins

THA THANG:
Lunge walk to 50 yard line and back to goal post

PART I: SQUAT CIRCUIT #1 – BASICS
Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
Sumo squats IC X 20
Prisoner (fingers interlocked behind head) squats IC X 20
Ballerina squats OYO X 20
Squat jumps OYO X 20

OYO brisk jog to 50 yard line and back to goal post

PART II: SQUAT CIRCUIT #2 – ADVANCED
Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
Partner back to back squats OYO X 20
Pole-sits X 1:30 min

MARY
Hello Dolly IC x20
LBC IC x20

COUNT-OFF & NAME-O-RAMA
4 PAX – AlrightAlright, Teasip, Icebox
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of discussion/whining about the number of pushups for the warmup. One PAX actually decided the next time that F150 Qs that the PAX will get up and do 200 pushups and return to bed. There was conversation about how EHing walkbys success over the years…this was spawned by a person that ran across the field and disappeared over at the bleachers.

ANNOUNCEMENTS:

Preblast for week of 2/25/18

Our mission is to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
Q: F150

Wednesday:
Bootcamp Workout, Burleson Park AO (Park on Southside) UPDATED
5:45-6:30 AM
Q: Splash

Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
Q: TBD

Friday:
Bootcamp Workout, La Madeline (Parking Lot)
5:30-6:15 AM
Q: Teasip

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
Q: Coach K

Men that last two weeks have been amazing in the life of F3 Dallas and in our rescue mission of Sad Clown Syndrome. Men who are joining us recently you have friends who need fitness and other men in their life, invite them to join us at any of the workouts below, but if you invite them make sure to make it yourself. Make sure to check out the F3 Lexicon for all the new words you may be hearing on this site and at workouts it is very useful.

Congratulations to all the teams in the first F3 Dallas Olympiad prizes will be awarded at our next Happy Hour on March 9th. Over the last two weeks we had 7 FNGs (friendly new guys) join us and 5 kotters (men returning to F3 after a period of absence). We also broke a record for weekly attendance. We averaged over 11 men per workout during the Olympics.

Team Medals:
🥇Brazil 🇧🇷: 41 bronze+6 silver+5 gold=68 points
🥈China 🇨🇳: 37 bronze+5 gold=52 points
🥉Djibouti 🇩🇯: 23 bronze+3 silver+2 gold=35 points
Iceland 🇮🇸: 22 bronze+1 silver+2 gold=30 points

Individual  Medals:
All-Around:
🥇 Splash 18 points 
🥈 Chairman Mao 14 points
🥉 Pepper 7 points

Emotional Headlocking:
🥇: Chairman Mao Pepper Special Sauce splash all with 1

Kotters:
🥇 splash with 5

Attendance:
🥇 Chairman Mao with a perfect 11
🥈 Ina with 6
🥉 splash with 5

Closing AlrightAlright Olympiad

THE SCENE: 46 and cold
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH x25
IST x20
Merkins x15
Monkey Humpers x10

THA THANG:
Split into three teams

Speed Skating Relay
Native American Run to the top (a pass must occur on each ramp)
Team 3 wins

LUGE
Crab Walk down 1 ramp
Lunges x10
Crab Walk down 1 ramp
Uptown Crunch x10 each side
Bear Crawl down 1 ramp
Gas Pump x10
Crab Walk down 1 ramp
E-can’t remember

Biathlon Relay
Partner Up – two odd number teams led to an additional team known as the Olympic Athletes from Russia
Partner 1: T-merkins
Partner 2: lap around parking deck
First team to 100 T-merkins gets 3 points, 2 points for second and 1 point for third. Points are added to laps completed to determine overall winner… Olympic Athletes from Russia take home the gold in this one.

Bobsled
Native American Bear Crawl Race up two ramps. Team 3 wins again.

Snowboard Big Air
Run up each ramp – 180 at the top of each ramp, add 180 at each ramp
This left the PAX quite dizzy.

Reverse lunge up one ramp

Skeleton BLIMPS
Bear crawl down one ramp
Burpees x5
Lunges x10
IST x15
Merkins x20
Plank Jacks x25
Squats x30

Mosey to bottom of parking deck

MARY
Round Robin
Gold Digger: Freddie Mercury
Splash: Rugby Sit-ups
BOOMER: Rosalita
Lindy: X-Men Sit-ups
Bubbles: Merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Gold Digger, Coach K, Chairman Mao, Ant Man, BOOMER, Sleeveless, Isaiah, Splash, Eruzione, Bubbles (FNG), Harvey (FNG), Lindy, Dubuisson
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the motivation to work out and for the bond of this brotherhood.

MOLESKIN:
#kotters to Lindy and Dubuisson
FNG naming: Aaron was named Bubbles because his last name is Gumm. Bubble gum. Get it?

Randy Touchstone was named Harvey. Last name Touchstone made us think of Touchstone Pictures which took us to movie production… you can figure it out from there.

ANNOUNCEMENTS:

Curling with Teasip F3 Olympiad

THE SCENE: COLD
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH x20
Reach backs x12
Monkey Humpers x7

THA THANG:
Carolina Dry Docks x20
Up-Downs x12
Rampage (bear crawl up ramp, 10 merkins, Crawl bear down, 20 LBCs. Repeal with crab walks for one set). Did 2 sets which was a little ambitious
Lunges x15
IST x20
Nolan Ryan’s x12
Groiners x7

Finished up with a 10 end Curling match. The shooter “shot” the rock down the parking garage (a PAX bear crawling) and held an Al Gore, while three sweepers side ways bear crawled to sweep in front of the rock. Shooter then crab walked to where the rock stopped. Repeato back with everyone doing the same jobs. Rotate positions until everyone did all 5 positions (two ends at each position equals the 10 ends).

MARY

COUNT-OFF & NAME-O-RAMA
5 PAX – AlrightAlright, Chairman Mao, Coach K, Fish Sticks
Q: Teasip

CIRCLE OF TRUST/BOM:
Teasip  prayed us out. BTHO Sweden!


MOLESKIN:

These men gathered in the gloom for a Curling inspired #burlesonbeatdown in honor of the US Men going for gold late tonight.

ANNOUNCEMENTS:

Wet, Cold, and Pepper

THE SCENE: COLD
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSHs x 25
ISTs x 12
Hillbillies x 12
Reach Throughs x 12

THA THANG:
B.O.M.B.S.
Partner up, one partner runs up one level and back, other partner exercises. cumulative reps
Burpees – 50
Overhead Claps – 100
Merkins – 150
Big Boy Situps – 200
Squats – 250

Lunge Suicide
10 parking lines on incline of parking ramp. Reverse lunge to each line, forward lunge back to start, suicide style. Ascending T-merkins each time PAX returned to start point. 55 T-merkins total.

MARY
Flutter Kicks
Freddy Mercury
Rosalita

COUNT-OFF & NAME-O-RAMA
7 PAX – AlrightAlright, Chairman Mao, Coach K, Splash, Ina, Tattoo
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Thunderstruck by ICEBOX

THE SCENE: 65 light thunderstorm
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
Olympic Theme – disclosures/warmup
Chinese National Anthem – warmup

THA THANG:
Three 6 Mafia, Poppin My Collar- back plank + dip with “poppin” (36)

Queen, We Will Rock You- T claps + burpees with “we will” (16)

Randy Houser, How Country Feels- paint the lines

Lloyd Banks, Beamer Benz or Bentley- plank + zebra plank with “Bentley” (29)

Brantley Gilbert, Kick it in the Sticks- run to the next level of the parking deck, burpee, run back, burpee, repeat

House of Pain, Jump Around- alternating leg lunges + jump with “jump” (86)

KC and the Sunshine Band, That’s the Way I Like It- plank + merkin with “uh-huh” (87)

Adelitas Way, Notorious- run up a level on the parking deck, 10 squats, run down, 10 squats, repeat

Snow, Informer- star skaters + SSH with “boom” (48)

Haddaway, What is Love- Imperial Storm Troopers + burpee with “hurt me” (28)

Bachman Turner Overdrive, You Aint Seen Nothing Yet- suicides

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright, Teasip, Coach K, Chairman Mao, F150
Q: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

 

Preblast for week of 2/18/18

One week into F3 Olympiad and team Brazil 🇧🇷 has taken a 6-medal lead over team China 🇨🇳. There are some amazing things happening in Dallas: men are returning to F3 Dallas who have been missed in 2018 receiving Kotters (a warm greeting to a man who posts to a workout after a prolonged absence), Q spots are filling up in advance, and new men are joining workouts daily. Last week was an incredible week with our highest weekly attendance and lets keep the movement going. 

Our mission is to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG

Tuesday:
Bootcamp Workout, Burleson Park AO (**we will be in the parking garage to the west), 5:30-6:15 AM, Icebox on Q

Wednesday:
Bootcamp Workout, Burleson Park AO (**we will be in the parking garage to the west), 5:45-6:30 AM, Pepper on Q

Thursday:
Running Workout W/ Pain Stations, #Katytrailthursday AO (La Madeline Parking Lot), 5:30-6:15 AM, Chairman Mao on Q

Friday:
Bootcamp Workout, Burleson Park AO (Park on Southside), 5:30-6:15 AM, Teasip on Q

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside), 7:00-8:00 AM, AlrightAlrigh on Q

Current Medal Standings:
Brazil 🇧🇷 : 25 Bronze + 3 Silver + 2 Gold = 37 Points
China 🇨🇳 : 24 Bronze + 0 Silver + 3 Gold = 33 Points
Djibouti 🇩🇯: 18 Bronze + 2 Silver + 2 Gold = 28 Points
Iceland 🇮🇸: 18 Bronze + 1 Silver + 2 Gold = 26 Points

Individual Medal Counts:
All-Around: Chairman Mao with 9 points
EH: Chairman Mao, Special Sauce, Pepper all tied with 1 point
Kotter: Splash with 2 points
Attendance: Chairman Mao with 6 points

Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x25
ISTs x12
Hillbillies x12

THA THANG:
Mosey to the Parking Deck

Iron Hulk – 1:4 ratio of Merkins to OH Air Press. Ascending to 10:40 ratio.

Burpee Back Mountain – Partner up, one partner runs backwards up two ramps/one level of parking garage and then back down, while the other partner performs burpees. Flapjack. Continue until 100 cumulative burpees.

Ring of Fire – Flutter kicks, 120 reps
Ring of Fire – Makhtar N’Diaye, 60 reps

Lt. Dan modification – 1:4 ratio lunges to T-merkins. Lunge walk up two levels of parking deck.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Dips
Irkins
Isolated lunges, 6 each leg
Dirkins

Mosey back into the parking deck
DORA
Merkins – 100
Squats – 200
LBCs – 300

MARY:.
Homer to Marge
Rugby Situps
Box Cutters

COUNT-OFF & NAME-O-RAMA
20 PAX –Plus One, Obama Care (FNG), Kitty, Splash, Carmen San Diego (FNG), Tootsie (FNG), Podcast, Goldie, Eruizone, AlrightAlright, Chairman Mao, Ina, Icebox, Neutered, Boomer, Foretran, Sleeveless, Coach K, F150
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.

ANNOUNCEMENTS:

coupons merkins how many

THE SCENE: 66 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Hillbillies IC x10
Goof Ball IC x 20
Annies IC x 30
Windmills IC x30

THA THANG:
Mosey around the walking trail

Partner workout:
Rd 1
P1 Sprint to each parking landing, 35 merkins down and back (7 stops total)
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in

Rd 2
P1 Lunge walk to each parking landing, 35 Shoulder taps flag pole and back (3 stops total)
down and back
P2 Elf on a Shelf

MARY:.
Reverse crunches IC x25

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright , Gold Digger, Special Sauce, Coach K, Ina, Teasip, Chairman Mao
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.

ANNOUNCEMENTS: