Hot Tub Homework

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 47 minutes.

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright Ina BOOMER Oo-De-Lally
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Prayers for a good and safe week for everyone.

MOLESKIN:
Late backblast but I remember something about Hot Tub Time Machine being the most underrated movie of all time. Your homework for this week is to watch it and report back.

ANNOUNCEMENTS:
Cant remember, tune in tomorrow to Aaarrrggghhh‘s backblast for some great insight into future events.

Skyscraper

Skyscraper: Mao Edition

Directed By: Chairman Mao

Supporting Cast: Team Fortnite (Pepper and Ant Man ), AlrightAlright , Ina , Coach K , Helmet

Musical Support: DJ Icebox

Special Guest: Starfish

9 pax joined forces to survive the Skyscraper: Mao Edition

Warmup
Side Straddle Hops
ISTs
Don Quixotes

Hold on Dear Life
The Rock spends most of the movie holding stuff up or hanging on for dear life; so, this was meant to mimic that.
1 minute Monkey Bar Hold
1 minute Forward Plank
1 minute Wilt Chamberlin

Fight the Bad Guys
1 Minute Prisoner Squats
1 Minute Pull the Rope
1 Minute Iron Hulk
1 Minute Mystery
1 Minute Rest

YHC gathered the Pax’s least favorite and favorite exercises to determine the mystery exercise. By the magic of Google Random Number generator, the Pax were award 1 minute of Monkey Humpers which was met with some complaints. After Round 2, AlrightAlright felt we spent too much time fighting bad guys and in jail, which is obviously impossible. You can ever never spend too much time fighting.

Get to Blimp
The PAX needed to make it to rescue BLIMP to get home.
Bear Crawl Ramp
5 Burpees
Crawl Bear Ramp
10 Lunges each leg
Crab Walk Ramp
15 ISTs each leg
Bear Crawl Ramp
20 Merkins
Crawl Bear Ramp
25 Plank Jacks
Crab Walk Ramp
30 Squats
Run to the Top

Lose Ya Leg
The Pax made it to the top but their Blimp blew up when the reached it. The force of the impact blew off their fake leg; so, they were forced to travel back down on one leg
1 Single Leg RDL, Hop Across Same Leg, 1 Single RDL opposite Leg, then go down a level.
RDLs were increased with each level until the PAX successfully escaped the Skyscraper.

At this point, new arrival Helmet did not seem to be suffering as much as the other PAX. YHC felt the best way to fix this was a long Mary Performance.

Mary
40 пингвин crunches – Helmet was able to embrace the suffering. Eruzione is this correct Russian?
21 LBCs
15 Scissors

Heard at F3
“That’s not where you play disc golf ”
“We should form an F3 Speedball, and prove to those guys they are out of shape”.
“As long as I’m at more workouts than Pepper it’s been a good week”

YHC appreciates all PAX for joining him at the first F3 Dallas Movie morning and looks forward to future collaborations with DJ Icebox .

Below you will find the trailer, Special Sauce / Movie theme song, artist discussion of theme song, along with the soundtrack. Hope you enjoyed your #burlesonbeatdown and F150 can finally now not bug YHC about writing a #backblast

https://www.youtube.com/watch?v=tQqEeepdD2U
https://www.youtube.com/watch?v=NB-4oD2ynSk
https://www.youtube.com/watch?v=t9QePUT-Yt8

Doak Walkers

#backblast
AO: Katy Trail
PAX: Oatmeal, Oo-De-Lally, Special Sauce, Icebox, Pepper, Alright Alright, Chairman Mao, Jim Whitaker (Moonshine), Dontcha Know (F3 Greensboro), Ina, jon (Gambler)
QIC: jon (Gambler)

Warm-o-rama:
SSH
IST
Don Quixote

Mosey to Track only to find it locked for renovations (we later found out that only the bleacher portion was locked, but it was too late)

Doak Walkers:
Run from stadium wall to Doak Walker statue, run back, 10 burpees, repeato with decreasing burpees until you do 1 burpee.
(distance was 1/10th of a mile to the statue and another 1/10th back)

Native American Run:
After 2 miles of running and 55 burpees, Gambler decided that we needed more cardio, so we did a 1 mile Native American Run around campus and back to La Madeleine.

6 Minutes of Mary:
2 sets of 1 minute planks
Heels to Heaven (some interesting counting and lots of chatter was heard during this portion as the PAX finally caught their breath)
LBCs (counting was somewhat improved)
Some more abs

NMM:
Not much chatter during the Doak Walkers as the PAX were all gassed.
Great to have Jim Whitaker (one of the F3 Dallas planters) and Dontcha Know with us from out of town.
Chairman Mao tried to roll up the stairs to the statue at one point and found that an ineffective strategy.
Thoughts of le Tour de France and cyclists struggling up mountains were the only thing that kept YHC and Oo-De-Lally with the group during the Native American Run. We were both in “a spot of bother.”

COT:
Gambler prayed us out.

Announcements:
Scotch Night was a great success. Attendance was better than any workouts this week. #tclaps Icebox
Next Happy Hour is August 10th. Mark your calendars, especially you Thomas Rhett fans (Teasip, Coach K).
Starfish in town from Austin on Saturday. He also helped plant F3 Dallas, so let’s show him how we’ve grown.

4 Corners

#backblast
AO: Caruth Park
Warm-O-Rama: SSH, IST, side-lunges (slow), daisy pickers, mosey to tennis courts
THA THANG
FOUR CORNERS- Each corner of the tennis courts had an exercise (1 minute at each corner) chosen by the roll of a dice and another roll of the dice showed us how to get to each station.
Set 1- Bear crawl to each station. Stations: Hand release merkins, wall sits, J-Los, SSH
Set 2- Walk to each station. Stations: Carolina Dry Docks, Bobby Hurley?(squat and slap ground), rugby sit-ups, seal jacks
Set 3- Forward Lunge to each station. Stations: T-merkins, plié squats, hold plank, high knees
Set 4- Sprint around full court then to station. Stations: Shoulder raises, monkey humpers, LBC’s, Alley lines
Set 5- didn’t have time so we 10x diamond merkins, gorilla squats, Freddy Murcury
COUNT OFF AND NAME-O-RAMA
PAX: Gambler, Ina, Coach K, Icebox, Oo-De-la-ly, Teasip, Pony Express, Alright Alright, Helmet and Rocket Man
QIC: Aaarrrggghhh
YHC prayed us out
4 Corner Beer choice after completing work out: Heart O’ Texas (Red Ale), El Chingón (IPA) and Local Buzz (Honey-Rye Golden Ale). Will be sure to pick up more Local Buzz due to it being the first one gone.

Heavy Cardio by Pepper

#backblast
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Windmill x 10
Hillbilly x 10
Sumo squats x 10
Merkins x 10

THE THANG:
Chumbawumbaburpee
Egyptian walk to baseball fields
Partner up for DORA
T-merkins x 100
Dips x 200
Sweat Angels x 300
Native American Run to Basketball court
the Wilt Chamberlain – run down court, bob Hurley’s x 25, run back, monkey humpers x 25, run down, bob Hurley’s x 25, run back, monkey jumpers x 25. 100 reps total.
Mosey to the Tennis court

MARY:
Freddy Mercuries x 15
Ring of fire flutter kicks x 100
LBCs x 20
Rugby situps x 10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright splash Teasip Icebox Ultra BelkBowl Aaarrrggghhh Special Sauce Oatmeal Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Usual ribbing at YHC for always being half asleep. Started with the chumbawumbaburpee but then through the curveball of not doing the rest of the OG music workout. Vocal mumbling and complaints on the leg-themed Wilt Chamberlain. PAX pondered the F3 mystery of why Rugby Sit-ups have become associated with Aaarrrggghhh

ANNOUNCEMENTS: reminder that Aaarrrggghhh is Qing the “Four Corners” workout tomorrow.

Humid

AO: Flag Pole Hill

WARM-O-RAMA:
Too hot to warm up.

THA THANG:
2.36 Miles in 44:12 and a few squats while the mutt squatted.

No map today due to technical difficulties.

COUNT-OFF & NAME-O-RAMA:

PAX: AlrightAlright Coach K Ina Ultra Oatmeal
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
YHC prayed our A/C doesn’t go out this week.

MOLESKIN:
Not too much mumble chatter this morning. Some humble discussions about how much we are going to win the F3 Wood challenge. Ultra‘s mutts weren’t having it this morning so we missed them. We stopped by the Camp Gladiator and were not impressed.

ANNOUNCEMENTS:
Scotch Night at Icebox’s on July 26th. Make sure your RSVP.
Next Happy Hour is August 10th.

Preblast for week of 7/22/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about TRUST (Q3.3); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Ant Man

TUESDAY:
5:30-6:15 | Bootcamp Workout, Glencoe Park AO (Eastside playground) | Q: Pepper

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: Aaarrrggghhh

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations, Katy Trail AO (La Madeline) | Q: TBA

FRIDAY:
5:30-6:15 | Bootcamp Workout, TBD | Q: TBA

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Shake Weight

WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

The Open Championship 2018

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10 (Stretch beforehand boys, we got stuff to do)

THA THANG:
Car-nasty
Par 4=run 4 levels, do 4 merkins, run downstairs to the bottom
Par 3=run 3 levels, do 3 merkins, run downstairs to the bottom
Par 5=run 4 levels + a loop around light poles, do 5 merkins, run downstairs to the bottom

1. Par 4
2. Par 4
3. Par 4
4. Par 4
5. Par 4
6. Par 5
7. Par 4
8. Par 3
9. Par 4
10. Par 4
11. Par 4
12. Par 4
13. Par 3 (2 PAX completed this hole, and no one was able to advance to the 14th hole)
14. Par 5
15. Par 4
16. Par 3
17. Par 4
18. Par 4

MARY:
AlrightAlright will be quick to acknowledge that this might have been too ambitious, but it was definitely a great cardio workout for all of the PAX.
#tclaps to Gambler for pushing me to go full speed throughout the workout.
#kotters to Ultra who was back for the first time in a few weeks. Heck of a workout to come back to.
The only #mumblechatter was about the Warm-o-rama being shorter than usual.

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Aaarrrggghhh, Oo-De-Lally, Teasip, Ultra
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking God for the vision to find new #sadclowns, and the courage to EH them.

MOLESKIN:

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

Jacob’s Dirty Lunge

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Don Quixotes
Butt kicks
Karaoke

THA THANG:
Jacob’s Ladder 7:1 Dancing bears and Carolina dry docks

Mosey to soft top/benches

3 sets of dips and bilateral clay-makers descending in reps from 12

Dirty McDeuce: 3 exercises, 4 sets, 12 reps per exercise, lap in between sets
Irkins
Squats
Core: Rugby sit-ups, WWI sit-ups, LBCs, rugby again

Meander/mosey to tennis courts

Reverse lunges across courts, starting with 3 T-merkins, 6 in middle, 9 at far end, 12 in middle, ending with 15 at start point

MARY:
Dolly
Freddies
Rosalita
WWII sit-ups
Vietnam sit-ups (then re-named Ruk/Candy Cane sit-ups due to the position of the legs)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gambler, JoJo, Icebox, Chairman Mao, Rocket Man, Helmet, Tuba
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Prayer request for a daughter of one of the couples that leads the young married department at PCBC, who just had a brain tumor removed and is now at home recovering. AlrightAlright reflected on his 4 years doing F3 and encouraged the PAX to continuing working on EH’ing #sadclowns. YHC prayed us out, grateful for the guys around him, the ability to workout, and for the guys that weren’t with us this morning.

MOLESKIN:
Persistent drivel from AlrightAlright, who will now informally be referred to as #soprano per decree of YHC. Some comments about the field being wet. A potential exercise was decided against at one point.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

Go to Teasip beatdown

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10
Reach backs/Cotton Pickers/Daisy Pickers x10
Don Quixote x10

THA THANG:
Mosey to the tennis court for a morning of suicides with some workouts as the PAX came back to each line

Bearway to Heaven
Increasing Merkins (run to first line and back, 1 merkin, run to second line and back, 2 merkins, etc.)

Decreasing Plank Jacks (run to far line and back, 9 plank jacks, run to second far line and back, 8 plank jacks, etc.)

Quick break for some Mary: LBC x20, Penguin crunch x15

Continue with suicides, increasing Iron Hulk

Decreasing IST suicide

Burpee suicide with one burpee each time the PAX comes back to the starting line

Wrap up with a normal suicide and then some Mary.

MARY:
Uptown Crunch x12
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Eruzione, F150, Oo-De-Lally, Pepper, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out.

MOLESKIN:
Some criticism from AlrightAlright during the warm up, wondering if this was going to be a Yoga workout. That was replaced by groaning from the PAX at the announcement of Bearway to Heaven, which has apparently become a staple of YHC’s workouts. Not much mumblechatter during the rest of the workout which was probably due to the PAX trying to catch their breath and the constant running.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis