Merkin Mile with Gus

IMG_5727

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Merkin mile
Every .25 mile 25 merkins

THA THANG:
Buprees x50
Overhead Caps x100
Merkins x150
Big Boy Sit ups x200
Squats x250

Mosey to flag pole
60 seconds of affirmation

Mosey to soft top

MARY:
Crunchy frogs IC x30
Canoe, Boat IC x15
Hello Dolly IC x15
Rosalita IC x15
Marge, Homer, Bart
Pickle pounders IC x10
Forearm plank 1 min

Victory Mosey Lap around Burleson Park
The Ratchet (named for a PAX in Knoxville, TN)
15 Over Head press
15 thumbs up over head (similar overhead clap)
15 thumbs down
15 Over Head press
15 thumbs to shoulder blades (bend at elbows)
15 thumbs to small of back

COUNT-OFF & NAME-O-RAMA:
PAX: F150, AlrightAlright, Teasip, Chairman Mao, Coach K, Wolf, Gold Digger, Sleeveless, Icebox
QIC: Gus

CIRCLE OF TRUST/BOM:
The uniqueness of F3 being across the country where men can go to a city and find a good beatdown.

MOLESKIN:
Gus came in to Dallas for a wedding and gave the PAX of F3 Dallas a workout. There was much mumblechatter occurring about Graduation and all the SMU students being up early and dressed. Gus introduced the PAX to 60 seconds of affirmation/encouragement. Great beatdown by a visiting Nant’an.

ANNOUNCEMENTS:
1. VAPE dinner May 29
2. GrowRuck Memphis Sept 21-23

Where is Williams Park anyway?

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Stormtrooper x20
Windmill x10
Carolina Drydocks x10

THA THANG:
Williams 10×5:
Squats x10, Merkins x10, WWII x10, run up ladder and go down slide. 5 rounds

Bear crawled around a bit with burpees every now and again (25 burpees total)

Walking lunge / burpee ladder. Follow the trees around the park doing increasing number of burpees at each tree. (9 trees total)

Dirty McDeuce:
Claymakers x12 each leg
Irken/Merkins/Derkin x12
OHD Claps x12

More burpees, cause why not?

MARY:
LBCs x15
Scissors x15
Penguin Crunch x15

More burpees, cause, again, why not?

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

CIRCLE OF TRUST/BOM:

MOLESKIN:
Omaha Q because some people needed their beauty rest. Felt like a trap being led to a new AO, but it all worked out.

PAX were a big fan of the Williams Park slide, which is about twice as high and steep as those at Caruth. Add some fresh rain and you’re knee high to a grasshopper. We gave Teasip a solid 8.25 for sliding on his feet and sticking the landing (minor buckle of the left knee docked him some points). I even ended the workout with a final trip down the slide to compensate for the 90 burpees.

Minor complaints about the number of SSH to kickoff the workout. I wanted to embrace the spirit of the original Q and his passion for the exercise. Granted 25 isn’t a lot, so complaints were promptly ignored.

I did regain credibility by saying we’d do 100 burpees but only did 90. As always, I’m here for the people, so I do what I can.

ANNOUNCEMENTS:
1. Guest Q tomorrow, Gus from Memphis, at Burleson Park 0700
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23

Track Workout

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs
Reach throughs
ISTs
Hillbillies

THA THANG:
Mosey to the track

400m – Jog curves, Sprint straight aways
Exercise set – (10 Merkins, 10 monkey humpers, 10 diamond merkins, 10 bobby hurleys)
400m – jog curves, lunge walk straight aways.
400m – Jog curves, Sprint straight aways

At this point the Q was coughing up a lung so YHC tapped out and let AlrightAlright take the wheel. Understandably a considerable amount of mumble chatter on the change.

400m – Indian run
Repeato exercise set
400m – partner up, one runs a lap, the other burpees until partner returns. flapjack.
Repeato exercise set.
400m – jog curves, sprint straight aways
Repeato exercise set.

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ant Man, Sambuca, Teasip, Gambler, Sleeveless, F150
QIC: Pepper & AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. Guest Q on Saturday, Gus from Memphis, let’s give him a Big D welcome.
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Inspiration for the Spartan

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Training Montage 

THA THANG:
Bogore, Salad Dressing – plank + merkin with “sauce” 35

Busta Rhymes, Girlfirend – P1 flutter kicks P2 run to end of tennis court and back twice

Alice Morton, No Roots – hold Al Gore + jump forward and backward in position on “Roots” 27

Devo, Whip It – SSH + burpee with “whip” 21

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Echosmith, Over My Head – t claps or overhead presses + squat with “over my head” 52

Daniel Bedingfield, Gotta Get Thru This – suicides

Dead or Alive, You Spin Me Round – Superman + t merkin with “round” 45

Imagine Dragons, Thunder – back plank + dip with “thunder” 69

Chingy, I like that – side plank + hip raise with “I like that”, alternate side every 5, 45

Yellow Claw, DJ Turn it Up – P1 overhead presses P2 down tennis court and back twice

F3 Dallas - Byron Nelson Prep, a playlist by martijos on SpotifyF3 Dallas – Byron Nelson Prep, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, Borgore, Busta Rhymes, and othersopen.spotify.com

MARY:
Beyoncé, Halo – penguin crunch + rugby sit-up with “halo” 69

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, Hotty Toddy, Special Sauce, Spread, Oo-De-Lally, Sambuca, Princess Turtlehead, SpiderMan, Boney Expeess, Teasip, Q*bert
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Over and Under

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumba burpee
mosey to the soft top
Iron Hulk
Flutter Kicks – ring of fire
mosey to the tennis court
10 merkins
suicide, inside out
10 merkins
suicide outside in
10 merkins

mosey to the parking deck

DORA – 100 merkins, 200 squats, 300 LBCs
Dirty McDeuce – Irkins, Merkins, Derkins, Dips (with one set of Burpee Diamond merkins mixed in)

Mosey back to start point

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Chairman Mao, Q*bert (Lake Wylie), Buhlakay, Icebox, F150, Ant Man, Isaiah, Wolf, Coach K
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy hour Tonight
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

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

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