Glad the deck was not done by one

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops  IC x25
Imperial Storm Troopers IC x20
Annies IC x15

THA THANG:
Official F3 Workout Deck of Cards were used

Oatmeal would draw a card (cards not in order, they were spilled while traveling home)
16 Wide-Armed Merkins
Backwards Run width of the park
25 Merkins
100 meter Lunge Walk
25 Squats
25 Plank Jacks
13 Chuck Norris Merkins
14 Carolina Dry Docks
300 meter Sprint
17 Monkey Humpers
20 Butt Kickers
15 Uptown Crunches (each side)
18 Squat Thrust
Karaoke across Gazebo
18 Rugby Situps
25 Shoulder Taps
12 Clay Makers (6 each leg)
25 Mtn. Climbers
25 Diamond Merkins

MARY:
see above for all our work

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal
QIC: F150

CIRCLE OF TRUST/BOM:
F150 talked about the leading the family and found that Oatmeal completely understood. F150 prayed the PAX out.

MOLESKIN:
I began to wonder if he would be alone for this gloom as when the clock struck 0530 there was no one around. At 0533 when I was about to head to the Gazebo to start a one manned beatdown Oatmeal rolled up. It was a great morning of mumblechatter for the two. As we were wrapping up we heard what we thought was a wreck so we ventured to check it out. To find out that a young man had broken his Axel on his car making a “sharp” turn by the park. He called a tow truck and the UP police helped him out.

ANNOUNCEMENTS:

Pay the Oatmeal Piper

AO: Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
Windmill x 10
Overhead Claps x 10
all IC

THA THANG:
Mosey to the track with a little karaoke, high knees and butt kicks thrown in warm the legs for the fun.

200m x 2 each followed by 20 burpees OYO
200m x 2 each followed by 20 squats IC
200m x 2 each followed by 20 alt shoulder taps IC
200m x 2 each followed by 15 merkins IC

Following each lap on the track we ventured up into the stands to run stairs with raccoon crawls between staircases.

Jogged back to La Mad parking lot to finish with 40 Freddy Mercury’s and a one-minute leg hold.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Ina, Gambler, Chairman Mao, Ant Man
QIC: Oatmeal

CIRCLE OF TRUST/BOM:
Oatmeal prayed us out.

MOLESKIN:
A little chatter at the beginning of workout given the aggressiveness of sprints, exercises plus stadiums. A little grumbling that Q misled PAX on squat count. This was corrected and I even reduced the number of merkins on the final round of sprints! Raccoon crawls were new to the PAX present. I gave due homage to Coach K for introducing me to them.

I believe PAX got their money’s worth this morning!

ANNOUNCEMENTS:

AlrightAlright jacobs ladder

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Squats x10
Mosey to tennis courts

THA THANG:
Jacob’s Ladder
Bear Crawl across both courts, Burpee (7:1), Run back, T Merkins (1:7)
Run across both courts, Monkey Humpers (7:1), Run back, Squats (1:7)

MARY:
Ring of Merkins to 100
Wall Sit to 100
Overhead Claps to some number

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Icebox, Ina, Colonel, F150, Gambler, Ant Man, Rump Roast
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out

MOLESKIN:

ANNOUNCEMENTS:
1. Ryder Cup Ceremony at Truckyard on 10/15 at 5:30 PM

Lets run to the bridge

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbilly’s
Cotton pickers
Side lunge
OHCs
Windmills

5 sets: 5 pull ups / 10 Irkins

THA THANG:
Native American run to the bridge

Jacobs ladder:
7 explosive merkins, run to the top of the bridge, 1 (name tbd) plyo squat.
6/2, 5/3, 4/4, 3/5, 2/6, 1/7

Accelerator runs up the bridge:
Jog first 15yds, sprint next 30 yards. Rinse and repeat 4x

15 LBC
20 flutter kicks

Mosey back to tennis courts

Paint the lines
1 court of bear crawls / crawl bears
1 court of lunge walks forward/backward/side

10 burpee lateral jumps

MARY:
2 minutes of protractor

COUNT-OFF & NAME-O-RAMA:
PAX: F150OatmealPepperAlrightAlrightJoJo, Belk Bowl
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out.

MOLESKIN:
Not too much mumble chatter today, as I think the Jacobs ladder was quite a beating. AlrightAlright thought perhaps I thought today was Thursday, but Pepper reassured that I should block out the hate. Oatmeal continues to be eaten alive by mosquitos at Glencoe…I have a feeling bug spray will be making an appearance soon.

ANNOUNCEMENTS:
1. Ryder cup party will be on TBD at TBD location, so there’s that.

Hey now that’s a new path?!

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We rucked 2.63 miles in 48 minutes.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Hannigan
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
YHC changed up the route a little bit to spice things up. We found that the path and bridge to the police station was completed so we across there. Hannigan seemed to get a little nervous about some outstanding warrants so we had to turn back. We also found a nice little path up the side of flag pole hill after walking through the brush a little bit, I suspect that will be an AO in the near future. The weather forecast for this week is about as good as it gets, get those workouts in before it starts to rain this weekend.

ANNOUNCEMENTS:

Preblast for the week of 9/30/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, follow @F3QSource on Twitter for more great F3 Leadership.

LATES UPDATES:
Follow F3 Dallas on Twitter for any Omahas (changes) in scheduled workouts.

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 (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: TBD

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: F150

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

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

Ryder Cup Day 5

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x24
IST x24
Don Quixote x12

THA THANG:
Mosey to the tennis courts for paint the lines, followed by some Del Brown: crab walk down and back the courts, stopping in between/at the end of the courts for Merkins, Diamond Merkins, T Merkins and Wide Grip Merkins (x6).

Another round of Del Brown followed with Duck Walking down and back with Squats and Bolt 36’s in between and at the end of the courts.

Next did inchworm down the first court and back with LBC (x12) at each end. Moseyed to the football field, but there was standing water, so instead of playing from the rough, we took our free drop back to the tennis court for Samuel Ryder’s ladder. Run across the tennis courts doing decreasing Merkins from 11 at one end and increasing Squats from 1 at the other.

MARY:
Uptown crunch x12
American Hammer x18
Homer to Marge straight into flutter kicks x24
Rugby sit-ups x12
Alternating Shoulder Taps x12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Ina, Oatmeal, Oo-De-Lally, Plus One, Special Sauce, Pepper, Walmart
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out

MOLESKIN:
Some well warranted doubt about if Pepper would show since no one called him, but he arrived a couple minutes early, shocking everyone. Not a lot of mumble chatter this morning, as both Ryder Cup teams were focused on the workout I suppose. Some grumbling from Ant Man that the inch warm felt a lot like a bear crawl (YHC held to his promise of minimal bear crawling as there was none). AlrightAlright complained about the name of Uptown Crunch for an exercise, but claimed he was the one who came up with it, so he really has no one to blame but himself. Oo-De-Lally pushed the envelope with having to leave early, but made the 30 minute minimum required activity for the workout to qualify with about 15 seconds to spare. Overall a good workout enjoy the cooler weather outside and not bear crawling in a parking deck

ANNOUNCEMENTS:
The finale of the F3 Ryder Cup is tomorrow, and it should be a fun one. Everyone needs to show up, even if you aren’t on a team

Ryder Cup Day 4

AO: Not So Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 18
LBC x 18

THA THANG:
Mosey to Track

Five Ball – Two teams of 5
Hole 1 – Baton Death March Lap – Burpees x 2
Hole 2 – Merkins x 12

Hole 3 – Baton Death March Lap – Burpees x 2
Hole 4 – American Hammer x 12

Hole 5 – Baton Death March Lap – Burpees x 2

Hole 6 – Squats x 12

Hole 7 – Baton Death March Lap – Burpees x 2
Hole 8 – Merkins x 12

Hole 9 – Mosey Lap
LBC x 18
Uptown Crunch x 9 (each side)

Hole 10 – American Hammer

Hole 11 – Baton Death March Lap – Burpees x 2

Hole 12 – Squat x 12

Mosey to Doak Walker Statue

Hole 13 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 14 – Sprint around statue plaza
Squats x 18
Lunges x 18

Hole 15 – Sprint around statue plaza
LBC x 18
Uptown Crunch x 18

Hole 16 – Sprint around statue plaza
Freddie Mercury x 18
Low Flutter Kicks x 18

Hole 17 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 18 – Sprint around statue plaza
Squats x 18
Lunges x 18

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Chairman Mao, Special Sauce, Ina, F150, Oo-De-Lally, Hannigan, Walmart
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed the group out before wrapping up.

MOLESKIN:
Holes 13 – 18 were completed in pairs as the Q was looking for ways to stay within the bounds of time. Despite the beautiful weather, the PAX remarked that the crowds on the track made it feel more like a muni course instead of Le National itself. YHC set out with the intention of a four ball competition but simple math would indicate 4 does not divide evenly into 10 thus generating the new Ryder Cup event of “Five Ball”.

ANNOUNCEMENTS:
Captains are on co-Q Saturday for a workout you will not want to miss.

Ryder Cup Day 3

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Shame – hold plank and merkin with “shame” (35)
Level Up – flutter kick and LBCs with “level” (85)

THA THANG:
Field of dreams, teams of four/five

1st inning
Home- 15 burpees
1st- overhead claps (as many reps as possible, AMRAP, goes for all the other exercises as well)
2nd- squats
3rd- jump rope

2nd inning
Home- 15 burpees
1st- plank
2nd- t merkins
3rd- jump rope

3rd inning
Home- 15 burpees
1st- flutter kicks
2nd- lunges
3rd- jump rope

4th inning
Home- 5burpees
1st- Rugby sit ups
2nd- Freddy Mercury’s
3rd- jump rope

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Ant Man, BOOMER, Special Sauce, Ina, Walmart, Hannigan, Teasip, Oatmeal, Helmet, Pepper, Plus One
QIC: Icebox

CIRCLE OF TRUST/BOM:
our workouts are more fun when more people show up so let’s try to get out here more often when $2 lone stars aren’t on the line…and if that’s what it takes I think we can come up with some kind of competition to get free lone stars at Ozona every month (maybe 15 workouts a month gets a free 6 pack?). I for one am in on the Monday ruck’s, especially since Mav the Cav can go the distance.

MOLESKIN:
Was really banking on 16 PAX showing up so when we had 14 my planning went to sh*t but we eventually rallied to get teams that would have someone at each base.

First team to finish got a point (they didn’t mean anything but AlrightAlright likes points so why not?), team that had the most reps of one exercise got a discount on burpees the next inning…pretty sure I screwed this up but I was winded and not as sharp as normal.

Shout out to Helmet for not needing Ryder Cup to come to a beatdown (cough, @

Good luck team Special Sauce! If you need a luke warm body Saturday AM I might be able to roll my carcass out of bed for 30 minutes of body destroyer.

 

ANNOUNCEMENTS:
1. INSERT
2. INSERT

Ryder Cup Day 2

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15 (at this point Oo-De-Lally arrived to tie things up for Team Oatmeal)

THA THANG:
Team WheelsUp/NetJets to the Course
Bataan Death March around the park. PAX at the Six does 3 burpees before running to the front.

Alternate Shot
Partner 1 run suicide, Partner 2 perform exercise. Flapjack and Repeato until 100 reps of the exercise have been completed by the pairing. Switch partners on each exercise. Side Straddle Hops, Imperial Storm Troopers and Flutter Kicks were done while waiting for the whole group to finish.

Round 1: Hand Release Merkins (Aaarrrggghhh made this request over traditional merkins. Pepper arrived prior to his shot in a Rory-like fashion – look it up if you don’t get it.)
Round 2: Monkey Humpers
Round 3: WWI Sit-Ups
Round 4: The Bird
Round 5: Squats
Round 6: Plank Jacks

MARY:
Pickle Pounders x10
Sky Pickle x15
Paulinas x15 (Sorry Dustin Johnson)
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man. F150, Hannigan, Icebox, Ina, Oatmeal, Oo-De-Lally, Pepper, Plus One, Special Sauce, Teasip, Wal-Mart
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC mentioned how every man in this group looks out for his brothers, and prayed that we will continue to look out for each other. We need to pick up the six in life, not just at workouts.

MOLESKIN:
Icebox correctly hypothesized that AlrightAlright chose to Q today because the #RyderCup is the only way that there will ever be a good turnout for one of AlrightAlright’s #beatdowns. AlrightAlright caught the PAX by surprise with the 100 monkey humpers and grumbling ensued. He hopes you all enjoyed getting to work with all of your teammates.

13 PAX gathered in the gloom for Day 2 of the F3 Ryder Cup. Team Special Sauce was only missing Pepper, and Team Oatmeal was missing BOOMER and .

YHC forgot to give the Disclaimer. This is a mistake that all of us make way too often. It is the Q’s job to remember to give it, but let’s now make it a point to give the Q hell immediately if he forgets. This needs to be given at every workout.

ANNOUNCEMENTS:
Ryder Cup continues tomorrow with Icebox replacing an injured splash as our Q. See you at Caruth Park at 0545.

Be on the lookout for an announcement about a #ThirdF event taking place at Park Cities Baptist Church on Thursday night.