Roll of the dice

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x21
Imperial Squats IC x12
Imperial Lunges IC x12
Hand Release Jiminy Cricket OYO x10

THA THANG:
Mosey to first level parking garage

Pop the Pig dice: None – Skip; Green – Bear crawl; Yellow – Bernie Sanders; Orange – Imperial Lunge Walk; White – Lt Dan 1:4; Multiple – All You Got (AYG)

Dice (Exercises)
1 – 1 min AMRAP Bobby Hurley
2 – Bridge Merkins (feet on shoulder of other pax)
3 – BLIMPS
4 – Crowd Pleasers (1 Merkin to 1 Groiner)
5 – DREW
        D – dirty hookup – plank facing a wall, four count…1 right hand against that wall, 2 left hand against the wall (now in a horizontal plank), 3 right hand down, 4 left hand down.
        R – Reverse Plank Dips
        E – Elf on a Shelf
        W – Worst Merkin Ever (Wide, Regular, Diamond = 1)
6 – ATM
        Alternating Toe Touches X15
        Tempo Merkin (4,3,2, Up on 1) X10
        Merkins Fast X10

We were able to get through 6 rounds and covered 3 levels. (most exercises were done according to what level we were on…example level 1 means 1 of each BLIMP, level 2 means 2 of each):
Rd. 1 Imperial Lunge Walk & BLIMPS
Rd. 2 AYG & Crowd Pleasers
Rd. 3 Bear Crawl & Crowd Pleaser
Rd. 4 Bernie Sanders & Crowd Pleasers
Rd. 5 Skip & Dirty Hookup (Q substitute due to too many Crowder Pleasers)
Rd. 6 Imperial Lunge Walk & 1 min AMRAP Bobby Hurley

Mosey to outside loading area near vehicles.

MARY:
Forearm Plank 1 Min
Flutter Kicks IC 15

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

CIRCLE OF TRUST/BOM:
F150 shared about how Jesus revealed Himself to women first at the resurrection and sent them as the first evangelist to tell about His resurrection. We are to honor the women in our lives…our spouse, mother, those we work with, those some date, and women in general. It will catch them off guard when we desire to be men that lead and honor them with nothing expected in return. BE MEN HONOR WOMEN! They were made in God’s image as well.

MOLESKIN:
There was much mumblechatter this gloom and it started right out of the gates with the counting of F150…thinking through the Imperial Lunges could have been better. When the dice came out and each of the PAX learned what each of the colors meant there was someone (AlrightAlright) desiring Bear Crawls. At one point there was a concern by the Q and some PAX mentioned that the dice might be weighted as the same exercise came up multiple times, Q Omaha’d to give some variety when the 4thCrowd Pleaser came up. Coach K reminded the PAX of the counting ability of F150 and AlrightAlright brought up the penalty burpees encouraged by F150 for a missing shovel flag on Tuesday’s beatdown. Coach K was not appreciative of the penalty burpees obviously…#wegetbetteritnevergetseasier. It could have been that Coach K was just ornery because the PAX were enjoying our Bobby Hurley expercise.

The stairs were used on most returns to the first level to roll the dice again. However, the PAX asked to run down the ramps instead of being stuck in the stale air of the stairs and something about gas of other PAX.

Overall a great workout in the gloom!

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.VAPE dinner May 29
4.GrowRuck Memphis Sept 21-23

Partner Mustang

AO: Katy Trail… or was it?
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x30
IST IC x20

THA THANG:
Mosey to The Mustang Parking Deck

Modified Mustang (Team Style)….
Run up ramps to top… 15 hand release merkins
Run down ramps to bottom… 15 rugby sit-ups
Run up stairs to top… 15 hrm
Run down stairs to bottom… 15 rsu
Run to other stairs and to the top… 15 hrm
Run down stairs to bottom… 15 rsu
Repeato with 14 reps
Begin repeato with 13 reps, but only completed one round
(PAX complete rounds of BLIMPS while waiting on the PAX)
Total Hand Release Merkins: 100
Total Rugby Sit Ups: 100

Native American Run to La Madeleine

MARY:
Burpees x5 OYO … Burpees x5 OYO
Lunges x10 OYO … Burpees x5 OYO
IST x15 OYO … Burpees x5 OYO

COUNT-OFF & NAME-O-RAMA:
PAX:Ant Man, BOOMER, Chairman Mao, F150, Ina, Oo-De-Lally, Don’tChaKnow
QIC: AlrightAlright

MOLESKIN:
YHC immediately wondered where Pepper was while the PAX were circling up at the beginning. Pepper had HC’ed to the Q the night before. He was nowhere to be found.

The PAX got off to a really slow start on the initial mosey, YHC had to do some encouraging to speed them up.

There was not a whole lot of room for #mumblechatter during The Mustang as all of the PAX were sucking wind the whole time.

Ina almost got us lost on the Native American Run. Not quite sure how.

The look on F-150’s face when YHC called for back to back rounds of burpees was priceless.

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Praying that God would help us to be leaders for Him in everything that we do.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. VAPE May 29
4. GrowRuck12 (Memphis, TN) Sept 21-23

Close but not too close

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Plank
Merkins
Mountain Climbers
Uptown Crunch

THA THANG:
Mosey across Hillcrest East on Greenbriar to Airline.
– Plank till all in
– Crazy Crab Dips IC x10
Mosey North on Airline to Caruth Blvd then West towards Hillcrest.
– Shoulder Tap Merkins IC x10 (slightly confusing when to shoulder tap at one point)
Mosey West on Caruth to Turtle Creek Blvd.
– Crazy Crab Dips IC x10
Mosey South on Turtle Creek Blvd to tennis courts at Caruth Park.

Partner up:
Resistant run across and back.
Merkin 5’s IC x10
Obliques of love IC x10
Wheelbarrow across and back 1 Merkin at each line.
Partner carry across tennis court squat at each line.
Gorilla Squats with High 5 IC x10
Rinse and Repeat

Mosey to soft top

MARY:
Flutter Kicks IC x12
Rinse and Repeat
Shoulder Tap Merkins IC x10
Rugby setups IC x10
Rinse and Repeat

COUNT-OFF & NAME-O-RAMA:
PAX: Sambuca, Don’tChaKnow (Greensboro), Ina, F150, Boney Express (FNG), Isaiah, Oompa Loompa (Charlotte), Gambler, Rocket Man, AlrightAlright, Aaarrrggghhh, Special Sauce, Spread
QIC: Splash

MOLESKIN:
Such a great day to get out in the gloom with the men of F3 Dallas. This morning counting/deciding on how to count was a struggle early on, however Splash got the men together by the end. There was a good bit of mummblechatter about the closeness of partners in some of the beatdown, but it made for a great workout. While upon the tennis court F150 kept dropping Boney Express…nice initiation.

While doing flutter kicks our beloved Pepper was mentioned, but the PAX quickly recalled that it was not his Q so attendance questionable…it was mentioned that he was to bring an FNG with him but the PAX never saw either. Great morning to have two Willy Lomans join us – Don’tChaKnow and Rocket Man and to have RESPECT for Boney Express for joining us and being excited to get Sad Clowns from SMU to join us in the gloom.

At one point Aaarrrggghhh shared how a particular door to a home looked to be very welcoming and almost like it says “come on in.” He quickly points this house out on most moseys down Caruth Blvd.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Teasip…I can’t feel my shoulders

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
10 penalty burpees for no flag
Side Straddle Hops IC x15
Imperial Stormtrooper IC x15
Cotton Pickers IC x10

THA THANG:
Spider-Man Crawl across both tennis courts, then 20 OH claps.
Lounge walk back, then Bolt 45s
Don Brown (12 merkins, crab walk to between the two courts, 12 diamond merkins, crab walk to end and 12 T merkins)

Paint the Lines, followed by 10 body builders

Followed with Suicide Ladder, which involved a suicide and doing increasing Carolina Dry Docks by 5 each time you came back to the starting line

Did a suicide (regular) and 12 Newton Cradles

Finished up with one round of Caterpillar (only one single file line)

MARY:
James Bond for two rounds
Penguin Crunch x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Gold Digger, Hippy, Icebox, Oo-De-Lally, Pepper, Waterboy, Oompa Loompa (Charlotte)
QIC: Teasip

MOLESKIN:
Some annoyance with the Burpees though the blame should fall to the flag owner for not ensuring the flag would be at the workout. Not much complaining again until the Suicide Ladder where the PAX seemed to think they got their shoulder work in for the week. Got to see the rare sight of Pepper showing up for a workout where he didn’t Q.

CIRCLE OF TRUST/BOM:
Shout out to Oompa Loompa for joining us from Charlotte. Great seeing Waterboy back out there.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Preblast for week of 5/07/18

May’s CSAUP is Merkin May: 100 Merkins a day throughout May, boot camp merkins do not count.

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s QSource on Missionality and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

MONDAY:
Black Ops Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Pepper

TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: Teasip

WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash

THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: AlrightAlright

FRIDAY:
Bootcamp Workout, Mockingbird Station
5:30-6:15 AM
Q: F150

SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Pepper

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

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Pepper’s Black Ops Kicks Monday in the Mouth

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumbaburpee – SSH with Burpees every time they say “I get knocked down”
Bodies hit the floor – Irkins on Bodies Hit the Floor, Dips on counting, mountain climbers in between
Bring Sally Up w/ duck walk – Squats on Bring Sally Up/Bring Sally Down w/ duck walk in between
ThunderTruck – Merkins on Thunder, plank the rest
Roxeanne – modified for Mary: flutter kicks throughout, Big Boy Sit Ups on Roxanne, Dolly on Red Light
Bearway to Heaven (the original, no modification) – bear Crawl to each line, crawl bear back

MARY:
4 minutes of flutters and elbow planks

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Aaarrrggghhh, Coach K, Sambuca
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Yes we just ran 3.9 miles on Saturday

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 10
Walk Backs x 10
Inside/Out Merkins 2×5

Native American run to Dallas Hall (we took the long way, by way of Hillcrest)

THA THANG:
C-I-N-C-O
Cherkins (Clapping Merkins) x 50
Imperial Storm Walker (Squat followed ISTs) x 100
Nothing starts with N, so we’re doing Mountain Climbers x 150
Crunches x 200
Overhead Claps x 250

Partner 1 runs around flagpole and back while partner 2 knocks out the reps. Rinse and repeat until all complete

Tag Team Kentucky Derby
Side Shuffle around fountain, switch direction of shuffle half way. Tag partner in to complete lap 2 of the race. T-claps to Boomer for powering through a tweaked groin.

Mosey to Park area with the stone benches.
Irkins x 5
Dips x 5
Claymakers x 5 each leg
Box Jump Squats x 5

Rinse and repeat 3x

Mosey to Parking Deck

Alright Alright vs the World

2 deck bear crawl race. Alright Alright started at the bottom, rest of the Pax started halfway up ramp 1. 11 burpees were on the line. For each person Alright Alright passed, 1 burpee was taken away and given to the rest of the Pax. Final count was 6 Burpees for AA and 5 for the rest of us.

Mosey to the Soft top for Mary

MARY:
Rosalita 2×10
Alternating Leg Toe Touches: 2×5 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Oo-De-Lally, Podcast, Rabbit (Memphis), F150, Antman, AlrightAlright, Boomer, Sleeveless, Coach K
QIC: Special Sauce

MOLESKIN:
There was no lack of competition this gloom as we prepared for the Kentucky Derby and celebrated Cinco de Mayo. All counting was done in Spanish.

CIRCLE OF TRUST/BOM:
Shout out to Rabbit for joining us from Memphis.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

F3 Dallas Attendance Rankings

  1. Alright Alright – 71 (1 in Winston-Salem)
  2. Coach K – 63 (1 in Asheville)
  3. F150 – 52 (2 in Memphis)
  4. Teasip – 42
  5. Aaarrrggghhh – 41
  6. Icebox – 30
  7. Ina/Chairman Mao – 29
  8. Eruzione – 23
  9. Pepper – 22
  10. Ant Man – 20
  11. Splash – 19
  12. Special Sauce – 18
  13. Boomer – 17
  14. Neutered – 14
  15. Gold Digger – 13 (1 in San Antonio)
  16. Spread/Gambler – 12
  17. Isaiah – 11
  18. Plus One/Goldie – 8
  19. Oo-de-Lally/Sambuca – 7
  20. Sleeveless/Podcast – 6
  21. Hippy – 5
  22. Fortran – 4
  23. Tatu/Princess Turtle Head – 3
  24. Eli/Bubbles/Fish Sticks/Spiderman/Jorts – 2
  25. A large number – 1

Stairmaggedon Round 2

AO: La Madeleine
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Storm Trooper IC x25
Windmills IC x10

THA THANG:
Mosey to Stadium for stairmaggedon round 2

Catch Me if You Can:
Partner 1 runs backwards around track. Partner 2 does 5 merkins before sprinting to catch up. Partner 2 then runs backwards and Partner 1 does merkins. One lap

Bear crawl x100 meters
Run the stadium. Every step.

Hand Release Merkins x15 IC
Nolan Ryans x10 each side

Bear crawl x100 meters
Run the stadium. Every step, side shuffle between stairs.

Irken x10
Derkin x10

Per request, one more catch me if you can, one lap
Mosey back to flag

MARY:
Penguin Crunch x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oo-De-Lally, Sambuca, Teasip, Rabbit (Memphis)
QIC: Coach K

CIRCLE OF TRUST/BOM:
Shout outs to Rabbit for joining us from Memphis. Wishing him a good time in Dallas with his family and safe travels home.

MOLESKIN:
Still can’t lead a running Q without some heavy criticisms about the vageniscus and missing the Thursday run. Though PAX can vote on whether working till 5am or running the Katy Trail is worse. The PAX calling out BOOMER is appropriate here.

Not too much chatter other than the usual complaints about dainty hands during the bear crawls and the Qs tendency to lie about the quantity of bear crawls. YHC made no such promises today. Some PAX relived the pain of a notorious Indian Run race at the end of #katytrailthursday.

Apparently the efficacy of snips ✂✂✂ is not as sure as one might hope. How this came up naturally during the workout is unknown.

Unfortunately there wasn’t any rain like YHC wanted, but the weather was perfect otherwise.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Morning Gentlemen

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10

Mosey to Trail

THA THANG:
1/4 mile
Burpees x5 OYO
Lunges x10 IC
1/4 mile
IST x15 IC
Merkins x10 IC
Merkins x10 IC
1/4 mile
Plank Jacks x25 IC
Squats x15 IC
Squats x15 IC
1/4 mile
1/2 mile Native American Run
1/4 mile
1/4 mile
Burpees x5 OYO
Lunges x10 OYO
1/4 mile
1/4 mile

Mosey home

MARY:

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

CIRCLE OF TRUST/BOM:
Prayers offered up for PAX who could not make it this gloom.

MOLESKIN:
Great fellowship on the trail today.

Ant Man did #chippendale at the end of the workout.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23