Coach K takes us back

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x20
Squats x10
Merkins x10

THA THANG:
Mosey to Garage

Partner 1 starts bear crawling up 4 ramps while Partner 2 completes 10 squats, 10 hand release merkins, and 10 WWII SUs before running up to top, and then meets up with P1.

P2 picks up with the bear crawl while P1 runs to the start for the 30 reps before running to the top and catching up to P2. Repeato.

After each partner bear crawls switch to lunges, then crab walks, inch worms, walking, bear crawls, and duck walk. Repeato until the PAX start staging a mutiny.

MARY:
LBCs x20
Pingvin Crunch x20
Heels to Heaven x15
Protractor
Compass

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Pepper, Ant Man, Shake weight, F150, Oo-De-Lally, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:
Praying for Podcast’s friend and their baby. He is dealing with heart issues, but the parents were finally able to take him home this week.

In full disclosure, I came up this workout with the sole intention of creating a situation where I didn’t have to talk to anyone at 0530 on a Friday. I knew it’d split up the group and be too cardio intensive for people to get a word in on a morning I really wanted to be alone. While I keep to myself and (according to some PAX) silently judge people, I am grateful to have y’all around. I don’t show up in the mornings for the workouts; I do it to be around y’all. It’s been a long ass year since I moved trying to adjust, but y’all’re definitely one of the best things to happen. Glad to be a part of this for however much longer I’m around. Now if you’ll excuse me, I’m going to lock these feelings back in a box where they belong…not sure how they got out.

MOLESKIN:
YHC brought back his infamous bridge workout for his one year F3 anniversary Q. While nothing compared to the 200 burpees, it’s definitely a ball buster. With no bridge in sight, we took to the garage for the circuit. YHC did contemplate running over to Mockingbird Station, which is only 1 mile away but spared the PAX on this rainy Saturday.

YHC was once again honored to have Pepper post to YHCs Q and not any of AlrightAlright’s 3 this week (even though one was originally his but minor details). It’s not a competition, but I like to point it out anyways.

Early mumblechatter about the legs being dead after those Bonnie Blairs. There is still a lot of debate on the validity of the 16 min ironpax times, but to each their own. We debated doing it on Saturday next week just to have a day to recover afterwards.

Teasip and I had some great second F time during the thang while waiting for an even number to show up. Most comments were directed at my previous Q, but I feel like those were deserved.

Not too much mumblechatter given the nature of the workout (see COT below) except for some comments and groans here and there as we all trudged along.

F150 made a good point in asking if anyone had heard from Eruzione since the indictment of the Russian spies. While he has been active on Band, we agreed it was a bot.

As promised, there were no burpees. But now with the Fort’s challenge, I think y’all’ll reevaluate my burpee Q.

5 PAX made it to Bubbas where Ant Man started off strong with some nice jabs at the Baylor crew. Discussed how to work the system in getting out of household chores and Oo-De-Lally’s old maid Marla (probably make a great F3 name at some point). Otherwise, there was a lot of football talk as we’re all eagerly awaiting kickoff in a couple weeks.

ANNOUNCEMENTS:
1. Memphis GoRuck in September (see F150)

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

Plus One Black Ops

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Murph

1 Mile Run
100 Pull-Ups
200 Push-ups (Merkins)
300 Squats
1 Mile Run

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Coach K
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed out the PAX

MOLESKIN:

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Ina and Jump Ropes

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Jump rope x 50 OYO (this brought early excitement for the workout)

THA THANG:
Mosey to the trail with some high knees along the way. Stopped before trail for a little more warm up.
Side squat up small hill followed by 5 diamond merkins IC. Jog back down hill then repeat.

Run to 1/2 mile – 10 burpees (OYO)
Shoulder press x 25 IC

Run next 1/4 mile – heels to heaven x 8 IC
Side squat x 10 then jog to benches
Carolina dry dock x 12 IC
Dips x 12 IC
Star jacks x 12 OYO

Run next 1/4 mile – 10 burpees (OYO)

Native American run 1/2 mile back – Peter Parker with merkin exercise x 8 (crowd favorite)

Finish last 1/2 mile – Overhead claps x 15 IC

MARY:
Sky crunch x 12 IC
LBC x 12 IC

Walk to stop sign then mosey back to La Madeline

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

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Great work on a humid morning, all we’re excited about being on the trail. Alright Alright was pumped to get some jump ropes in on a Thursday workout! Teasip was especially excited for half mile burpees!

ANNOUNCEMENTS:
1. Top Golf tomorrow
2. Order shirts today and tomorrow.

Splash Needs a Nap Now

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

AlrightAlright Tour De France

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Stage – Style – Exercise – Category – Winner – Most Aggressive
1 Flat – SSH x20 Burpees x10 – Sprint – Special Sauce – N/A
2 Flat – IST x15 T-Merkins x15 – Sprint – Coach K – N/A
3 Team Time-Trial – Each Member of Team Must Lead a Lap – Team – Team BMH – Icebox
4 Flat – Monkey Humpers x10 World War I Sit Ups x15 – Sprint – Special Sauce – N/A
5 Hilly – Bear Crawl Down and Back – Sprint – Special Sauce – N/A
6 Hilly – Crawl Bear Down and Back – Sprint – Special Sauce – Coach K
7 Flat – Box Jumps x15 – Sprint – Coach K – Radio
8 Flat – Sprint – Sprint – Special Sauce – Ant Man
9 Hilly – Crab Walk from benches to crosswalk – Sprint – Coach K – Teasip
10 Mountain – 10 Bobby Hurleys and run to the top and back – Climb – Chairman Mao – Ina
11 Mountain – Burpees x5 Lunges x10 IST x15 run to the top and back – Climb – Chairman Mao – Teasip
12 Mountain – Merkins x20 Plank Jacks x25 run to the top and back – Climb – Coach K – Chairman Mao
13 Flat – 12 Dips 12 Derkins 12 Irkins – Sprint – Special Sauce – N/A
14 Hilly – Bear Crawl Up One Ramp Run Up the Next – Climb – Chairman Mao – Special Sauce
15 Hilly – Run Up 2 Ramps and Back Down – Climb – Special Sauce – Chairman Mao
16 Flat – Run to Pull Up Bars and do 10 Pull Ups – Sprint – F-150 – Ant Man
17 Flat – Team Laps… first person to finish – Team – Team BMH – Pepper

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Pepper, Special Sauce, Icebox, Ina, F150, Chairman Mao, Oo-De-Lally, Plus One, Teasip, FNG: Radio
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Yellow Jersey Winner (Best Overall): Special Sauce
Polka Dot Jersey Winner (Best Climber): Chairman Mao
Green Jersey Winner (Best Sprinter): Coach K
White Jersey Winner (Best Over Age 40): Ina
Team Winner: Team BMH – Icebox, Pepper, Plus One

Stage Winners:
Special Sauce: 7; Coach K: 4; Chairman Mao: 3; Icebox, Pepper, Plus One: 2; F150: 1

12 PAX gathered to compete in the Second Annual F3 Dallas Tour de France (YHC showed up to officiate). The race did not disappoint, as all of the PAX gave the maximum effort throughout the workout. Everyone competed for stage victories and made each stage exciting. There were a couple controversial stage results, which aligns perfectly with the actual Tour de France. Special Sauce grabbed the lead early with multiple sprint stage victories and the lead was insurmountable for the climbing specialist Chairman Mao. One of the climbing favorites prior to the race was Pepper, unfortunately he spent too much energy in the sprint stages, and even gave up some extra calories along the way. The climbs certainly had the feel of le Tour, and it showed on the faces of the competitors as they neared the summit each time. This was a heck of a workout for Special Sauce to bring an FNG to, but Radio was strong throughout. Welcome to this crazy brotherhood.

ANNOUNCEMENTS:
1. Happy Hour
2. Shirts

Williams TeaSip

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to Tennis courts
SSH x18
IST x15
Daisy Pickers x12

THA THANG:
Start with Paint the Lines, then do Bearway to Heaven
Squats x10
Del Brown (10 merkins, crab walk to halfway between the courts, 10 diamond merkins, bear crawl to end, 10 T merkins. Go back with 10 merkins, 10 hand release merkins and 10 wide grip merkins)

Intermittent Mary: LBC x20, Penguin Crunch x 20

Iron Hulk (1 merkin, 4 OH air press, increasing by 1 and 4 to 10 and 40)
Paint the Lines, then mosey to playground. Partner Up for 50 pull-ups and Flutter Kicks

Mosey back to tennis courts and finish up with Merkin suicide (run to first line and back, 1 merkin, second line and back, 2 merkins, etc.)

MARY:

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

CIRCLE OF TRUST/BOM:
YHC prayed for Icebox sister as she is Aspen near the wildfires, as well as for the fundraising for YHC’s mission trip to Bulgaria (big fundraising event is this Sunday).

MOLESKIN:
Some critiquing of the speed of the cadence at the beginning of the Iron Hulk, which YHC quickly adjusted as he is always an accommodating Q. Several comments made about being more comfortable on your knees or being used to being on your knees during the Iron Hulk as well, but YHC and the PAX resisted the urge to take the bait on the softball set up.

ANNOUNCEMENTS:
1. July 13 – Happy Hour TopGolf
2. Shirts

Happy 4th F3 Dallas

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
AlrightAlright and other PAX were really impatient and couldn’t wait to get to the main set of excersizes, so the warm up was cut short:

SSH x 15
IST x 15
Overhead claps x 15

THA THANG:
1776 yard (1.01 miles) run – 1.5 laps around Caruth Park, then go to the soft top.

Partner up and do the following:
100 Merkins
100 LBCs
100 Maroccan Nightclubs
100 pullups
100 Squats
100 Mountain Climbers
100 plank Jacks
100 Overhead Claps
100 Dips
100 Leg Scissors
100 Stepups
100 American Hammers
100 Shoulder Taps
100 High Knees
100 SSH

Finisher:
2 x bear crawl across tennis court and back
76 burpees

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright, Coach K, Icebox, Ina, Sambuca, Pepper, Teasip, Shake weight, Special Sauce
QIC: Eruzione

CIRCLE OF TRUST/BOM:
Prayed for our country and for everyone who fought hard to give us the freedom we have today.

MOLESKIN:
11 PAX gathered this morning for patriotic 1776 beatdown at Caruth Park.

1776 Patriot Games workout got originally started by F3 Suncoast last year. This year,
at least 4 other F3 regions joined in this new holiday tradition. F3Dallas is one of them.

ANNOUNCEMENTS:
1. Happy hour at Top Golf next Friday