Canadian Holiday?

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
IST x 15
Reachbacks x15

THA THANG:
One lap around the park, stopping halfway for 12 burpees, then finishing the lap with 11 more burpees to signify 23 days until the Ags BTHO NW State.

Mosey to the Playground and partner up for DORA. 100 Pull ups, 200 Lunges, and 300 American Hammers (cuz its good to be back in the USA) while partner 2 takes a lap around the tennis courts.

Mosey to the bleachers for a Dirty McDeuce
Dips x 12, Step ups x12 (alternating legs), Irkins x12, and Derkins x 12. Run around the near goal post and back in between sets.

Mosey back to the playground for Mary

MARY:
Homer to Marge IC x12
Dolly IC x12
Rosalita IC x 12
LBC IC x20
Penguin Crunch IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Icebox, Oatmeal, Special Sauce, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying for the kids from the Young Life camp in Bulgaria

MOLESKIN:
Always good to be back with the guys who were quick to welcome YHC back with plenty of sass (particularly AlrightAlright and Coach K) when YHC was apparently not loud and clear enough during the announcement that the Step ups were alternating legs. Apparently there was quite the discussion about Canadian holidays and how they had one yesterday and that is why some of the PAX missed the description of the alternating leg Step Ups. An #omaha was called for DORA as the group had some concerns about the route taken around the tennis courts, so the route was adjusted to be on the well lit path to the basketball court before taking on the potentially treacherous grass between the basketball court and playground. Some grumbling about the lack of single counting on Irkins, so YHC may take that into consideration the next time he decides to do a Dirty McDeuce for his Q. Overall a good day and happy to back with the guys after a week off.

ANNOUNCEMENTS:
1. 2nd F Happy Hour this Friday, August 10th at Ozona. M’s are welcome

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

Cardio Tuesday with DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops
Imperial Storm Troopers

THA THANG:
Native American Burpee Mile (1/4 mile + 12 burpees X 4)

Partnered up, P1 does a perpetual 5X5 of swirkens, pull-ups, and squats while P2 runs a 1/2 mile. Repeated

We didn’t move as fast as I had planned, was hoping to get some sprints in under the lights, hopefully next time

MARY:
Falco, Rock Me Amadeus – flutter kicks + rugby sit-ups with “Amadeus”
Lil Jon, Bia Bia – penguin crunch + Alabama prom date with “Bia”
Cardi B, I Like It – Freddy Mercury’s + LBC’s with “like”

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Pepper, Oo-De-Lally, F150, Teasip, Splash, Coach K, Special Sauce; FNG: JoJo
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
I’ve taken splash’s feedback and will do more warmup next time he’s at one of my Q’s (at the rate we’re going at it’ll only be twice a year). Didn’t hear a lot of mumblechatter, once again starting with a burpee mile gassed a few of the PAX out

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. 4th of July workout tomorrow at Caruth Park 07:00
3. F3 Dallas shirts pre-order is currently open until July 13th.

 

2nd Annual Brooks Koepka US Open Championship Celebration

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x18
IST x18
Overhead Claps x18
Monkey Humpers x10

THA THANG:
Round 1: 75
Partner 1: run around tennis courts and back to playground
Partner 2: pull-ups
Flapjack and repeato until the pairing has completed 75 pull-ups

Round 2: 66
Elevens… run across rugby field and back to bleachers, dips, increasing until the round of 11. That gets you to a total of 66 dips.

Round 3: 72
Partner 1: run across field and back
Partner 2: Trophy Raises
Flapjack and repeato until the pairing completes 72

Round 4: 68
Partner 1: run across field and back
Partner 2: Trophy Curls
Flapjack and repeato until the pairing completes 68

Time to go Back-to-Back

Round 1: 75
Repeato the first set

Round 2: 66
Bear crawl across tennis courts with increasing merkins at each line. Then do another 11 merkins. (total of 66)

Round 3: 72
Low Dolly x72

Round 4: 68
Single Movement Count Freddie Mercury x68

MARY:
Penguin Crunches
Some other stuff that escapes my memory

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Some complaints about too much running during the first Round 2.
Lots of grumbling during the second Round 2.
Icebox asked why we were doing a tribute to Brooks Koepka, and if he went to Wake. The answer: he went to Florida State. We do the tribute because he looks more like a football player than a golfer. This tribute was also a special request from Teasip, and we wondered if he was just trying to get yoked for a Tuesday night date. We may never know.

ANNOUNCEMENTS:
Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.

Next Happy Hour is July 13th. Mark it.

Coupons don’t mean discount

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x15
Overhead Claps IC x15
Mountain Climbers IC x15
Daisy Pickers IC x15
Mosey around the park back to playground

THA THANG:
50 of each exercise
Arms:
· Merkin
· Alternating Merkins w/ coupon
· Overhead Press w/ coupon
· Colt 45
· “This guy” – Thumbs (facing up) to shoulder blades
· “That guy” – Thumbs (facing down) to small of back
Upon competition run around bleachers and back

Ab Station:
· Hanging Knee Tuck Twist
· Hello Dollies
· Hanging Bicycles
· Flutter Kicks
· Hanging Scissors

MARY:
Together ATMs
Alternating Should Touches IC x15
Tempo Merkins IC x10 (down on 1,2,3, up on 4)
Merkins OYO x10

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Oo-De-Lally, Teasip, Ultra, AlrightAlright, Isaiah, Coach K, BOOMER, Hippy
QIC: F150

CIRCLE OF TRUST/BOM:
YHC reminded each of us that we are leading people in our lives and how we do so reflects who we follow whether that is Jesus Christ or another religion or person. How do those that you led see your leadership?

Ultra shared a prayer request for his father-in-law’s upcoming surgery. We prayed for him in closing.

MOLESKIN:
There was some mumblechatter as we began the gloom about the short rain and some lightening, if there had been more we would have ENDEX. After our Warm-o-rama it was nice to have a mosey around the park Native American style – keeping all the PAX together. When we arrived back to the playground Ultra joined us, he had been earlier but left before any PAX showed up due to lighting. Our fearless Nantan was able to contact him and get him to join us. Great job AlrightAlright.

During The-Thang there was not much mumblechatter due to the nature of doing 50 of any exercise against the clock. AlrightAlright did note that he asked what we would be doing this gloom and took YHC’s response of abs as to be mean our traditional ab workout…not hanging ab workout. Which is exactly what AlrightAlright worked out last night. Thats good he can always use more ab workouts.

Boomer was victorious over the CMU/Coupon this gloom, even brought gloves to ensure there was no way of a surprise.

We are in an exciting time for F3 Dallas as we multiple new PAX leading workouts. This week we have a Shake Weight VQ on Saturday and two VQs last week. PAX continue to EH the Sad Clowns of Dallas and lets make a change in male leadership, fitness, fellowship and faith.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q
2. 2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets

Surprise Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 31
IST x 21
Merkins x 11
LBC x 21

THA THANG:
Mosey to Football Field
Jacobs Ladder (5s) – Squats & Diamond Merkins

Irkins x 11
Tree-Hugger (Hold Al-Gore with a PAX count to 79)
Plank(ton) (Hold Plank with a PAX count to 79)
LBCs x 21
Derkins x 11

Dora 3,4,5
Partner PAX (width of football field run)
300 Low Flutters
400 LBCs
500 Freddie Mercury (single count)

Mosey to Tennis Court

Del Brown
Crab Walk across first tennis court
Diamond Merkins x 11 (thanks mostly to special Teasip special request – much to the dismay of the PAX).
Crab Walk to beginning of Court 2
Regular Merkins x 11 (again the originally suggested 10 Plus One)
Crab Walk to end of Court 2
Wide Grip Merkins x 11
Repeato back across

MARY:
WWII Sit-ups (OYO) x 10
Uptown Crunch x 11 (both sides)
Homer to Marge (the old Marge to Marge trick always gets someone in the PAX).

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

CIRCLE OF TRUST/BOM:
Plus One prayed us out and the PAX headed off to make a difference in the workplace.

Always a great time with the men of F3 in the gloom at #glencoefosho

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

Gold Digger You Can’t Do That Here


AO: Mockingbird Station/Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
As we gathered in the parking lot by the Starbucks and began our side straddle hop, a security guard named Weber (at least that is what was on his shirt) informed us that we would not be able to workout there as it was “private property.” Gold Digger tried unsuccessfully to EH Mr. Weber to join us, so we moseyed over to the bleachers by the football field at Glencoe to start the workout

Side Straddle Hop x20
Imperial Storm Troopers x12
Daisy Pickers/Reachbacks x15

THA THANG:
Dirty McDeuce:
Dips x12
Squats x12
Derkins x6 (Double Count)
OH claps x12

Run around the football field and back to the bleachers between sets. 3 sets of the McDeuce

21’s
Run across field… 20 Merkins
Run back… 1 LBC
Repeato with decreasing number of merkins and increasing number of LBCs. Had to cut it short due to time and the mosey back to our cars at Mockingbird that were not towed even though they were on “private property.”

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, F150, Gold Digger
QIC: Teasip

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
INSERT

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

Back to the Basics

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Troopers x15
Merkins x10

THA THANG:
Mosey to bleachers behind the North Baseball Field.

Dirty McDeuce:
Dips x12
Squats x12
Merkins x6 (Double Count)
Monkey Humpers x6 (Double Count)
Native American Run along sidewalk around the South Baseball Field and back to the bleachers.
Repeato x2

Mosey around the side walk and the South End Zone to the bleachers by the Rugby/Football field. Line up on the East Sideline.

Jacob’s Ladder:
Sprint across field… 7 burpees
Sprint back… 1 prisoner get-up
Repeato with decreasing number of burpees and increasing number of PGUs.

Mosey to Tennis Courts

Bear Crawl across both courts with increasing merkins at each line… 45 merkins total.
Bear Crawl back across both courts.

MARY:
Uptown Crunch Left x10
Uptown Crunch Right x12
Uptown Crunch Left x2
Rosalita x15
Rugby Sit-ups x10 (at Aaarrrggghhh’s insistence)
WWI Sit-Ups x10 OYO

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man,Beta, Chairman Mao, Coach K, Eruzione, Gold Digger, Hippy, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC preached throughout the workout about getting back to the basics of boot camp workouts. Prayed us out asking for God to help us be leaders for Him and His Kingdom.

MOLESKIN:
-A number of complaints and comments about the running between rounds of the Dirty McDeuce, but YHC was enjoying the run too much.
-Great work from the PAX encouraging each other through a heavy amount of cardio.
-Aaarrrggghhh was pretty concerned that the middle part of our core wasn’t going to get enough attention after we started with Uptown Crunches, so of course YHC had to follow up with Aaarrrggghhh’s favorite exercise.

ANNOUNCEMENTS:
1. 6:30 PM May 29 Taco Joint Preston Center VAPE dinner 
2. GrowRuck Memphis Sept 21-23

AMRAP Dash

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

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