This NCAA tournament has been full of upsets and unexpected turns. (Lets be honest…if anyone says that their bracket is still intact they are a liar.) This can only mean that this week’s beatdowns (aka workouts) and weather will be just as unpredictable. With Spring upon us, let’s make this week another week we break our attendance record, previously set at 65. EH those men you know have been waiting for the warmer weather and let’s see DDM (Double Digit Midgets: A workout at which 10 or more PAX Post – see the Lexicon for more words) SYITG!
If you’re looking for material for your COT, check out this week’s QSource on MAMMON, the sustaining relationship between a man and his work, and follow @F3QSource on twitter.
Jacks: Seal Jacks
Kings: Mountain Climbers
Aces: Paint the lines
Bonus St. Paddy’s twist: every fourth card a dice was rolled for a multiplier (wasn’t ideal when Eruzione rolled a six and drew the 9 of diamonds for 54 merkins or when Teasip rolled a four and drew the 10 of hearts for 40 burpees).
Running with Pain Stations workout (Gold Digger)
1/4 mile intervals x4
First Stop: 50 merkins and 50 LBCs
Second Stop: 50 squats and 50 scissor kicks
Third Stop: 50 shoulder press and 50 Freddy Mercury
Fourth Stop: 50 Lounges and 50 LBCs
1/2 Indian Run x2
First Stop: 50 CDDs and 50 an exercise of your choosing
Last Stop: 50 complaints about running
Bootcamp (Coach K)
Up ‘n’ Over Squat Ladder:
Bear crawl up staircase
Up to 10 Squats and back down to 1
B-ball defensive stance shuffles to paint the lines
Icebox’s high tops came in super handy for the lateral movements
Suicides to get the blood pumping.
Prisoner burpees: 10 burpees, 5 steps, 9 burpees, 5 steps…down to one
Quick set of Mary
Retreated to the soft top because something died inside of Aaarrrggghhh and we needed to get away.
Partnered up, one did dips until failure while the other did American Hammers, count until dips totaled 200
5 sets of Beamer Benz or Bentley’s (yes I just made that up)
5 pullups, 10 squats, 15 monkey humpers
Back to the tennis courts after Gold Digger blew us out
Jacobs ladder of merkins
Paint the lines via side hops
Finished with Mary and merkins, got to get that 30!
COUNT-OFF & NAME-O-RAMA: PAX – AlrightAlright, Aaarrrggghhh, Gold Digger, Special Sauce, Coach K
CIRCLE OF TRUST/BOM:
Here’s a copy of the playlist, a greatest hits of Hoop Dreams, Rise Above the Rim, Space Jam, Coach Carter, He Got Game, and Blue Chips, ending of course with One Shining Moment.
F3 Dallas – March Madness Edition, a playlist by martijos on Spotify
AO: Glencoe Park (#glencofosho) F3 WELCOME & DISCLAIMER:
NCAA First Round (aka Play-In Round): SSH x68
Mosey to basketball court for actual tournament.
Round of 64: IST x64
Bear Crawl length of court
Round of 32: Squats x32
Celebrate advancing: 32 Overhead Claps
Bear Crawl 2 lengths of court
Sweet 16: Merkins x16
Bear Crawl 3 lengths of court
Elite 8: Monkey Humpers x8
Celebrate advancing: 8 Overhead Claps
Bear Crawl 4 lengths of court
Final 4: Burpees x4
Bear Crawl 5 lengths of court
Championship Game: 2 Carolina Dry Docks
Bear Crawl 6 lengths of court
Championship: 1 Bobby Hurley
Cut Down the Nets: Scissors x34 (this is the 34th tournament since it switched to a 64 team format)
Continue the Celebration: Tunnel of Love the length of the court (on the grass)
Mosey to Playground:
Sweet 16 countdown: 5 pull ups/swerkins/WWII sit ups, 4, 3, 2, 2
Spring like weather is upon us here in North Texas and Daylight Saving Time has begun. Spring is one of the best times to reach out to the men around you to EH them to join you in the Gloom. We each have men around us that are in need of F3 for one reason or another. Make a commitment today to invite someone to join you. It is our mission to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG
CIRCLE OF TRUST/BOM:
When we Doubt, get Discouraged, have Delayed gratification, times get Difficult, or we get Depressed and can’t take life anymore, We can lock shields together knowing that we have each other’s back and to remember that God is our SHIELD and he is faithfully strong and we can call, trust and lean on him in these times of struggle, Psalm 28:7 “The Lord is my strength and my shield; my heart trusted in him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise him.”
WE ran out of time for the ELD of SHIELD
4. Empty Wheel Barrow dip (sprint to next level)
5. LBC (sprint to next level)
6. Duck walk (for 6 parking spots, sprint to next level)
ANNOUNCEMENTS: Closing Ceremony – tonight at 1700 at Ozona