At least I know how far I’ll be running

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright , Ant Man,  F150
QIC: Special Sauce

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, hillbilly, IST, cotton pickers, low and slow toe touches, slides lunges, air squats

Mosey over to SMU track – high knees, butt kicks, side shuffle and karaoke on the way.

THA THANG:
Each member of the pax took turns leading a lap.

Lap 1: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 2: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 3: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 4: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 5: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 6: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 7: 400M run, 10 count
Lap 8: 400M Native American run

MARY:
LBCs, V-ups, Freddie Mercury, rugby Situps
Mosey back to La Madeline and YHC prayed us out. Thankful for the opportunity to get up and push ourselves to get better this morning, and for a break in the weather.

CIRCLE OF TRUST/BOM:

MOLESKIN:
Aaarrrggghhh was very pleased with the amount of stretching to start the workout, while AlrightAlright said he didn’t wake up to come to yoga class. Everyone pushed the pax when they had the opportunity to lead their respective laps. Ant man contemplated life after emptying the tank on a 100M sprint, but major kudos for gutting out the rest of the workout. The question of the day still remains unanswered – where in the world is Ina?

ANNOUNCEMENTS:

Rain means Dora the AO

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlrightF150TeasipSpecial SauceOatmeal
QIC: Pepper

AO: Burleson Park/SMU Parking Garage
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x 10
Windmill x 10
Sumo squat x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee

Mosey to bottom of the parking deck

DORA:
Partner up
100 x T-merkins
200 x gorilla squats
300 x sweat angels

Mosey up a level

Bearway to heaven

MARY:
Flutter Kicks
LBCs

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

The Return of Coach K Q

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Icebox, Rocket Man, Hemings (FNG)
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
IST x25
Cotton Pickers x10

THA THANG:
AROD with 300 Squats, 200 LBCs, and 100 Pull Ups. Short lap around tennis courts

Mosey to garage for elevator BOMBS and Rampage (see exicon) starting at 9 burpees and working down to 1. It’s all bear crawls, burpees, and crawl bears.

MARY:
Flutters, Uptown Crunch, Penguin Crunch, Rope Climbs

CIRCLE OF TRUST/BOM:
Prayed for those traveling this weekend

MOLESKIN:
Apparently Coach K was mouthier than usual, spitting some fire before the workout even began. Everyone was nervous given his history of vendetta Qs until an FNG rolled up meaning I couldn’t do 300 burpees.

Not too much chatter from the PAX especially during the Rampage except for some jabs from Teasip which were expected. Always nice to have people sucking wind, so they can’t harass the Q.

Ended with the naming ceremony, where our FNG noted he went to UVA. We danced around the Hokie/Beamer names until Coach K thought of Saly Hemings. Bad taste? Probably. Worth it? Absolutely.

Hemings started off strong by losing his phone during the workout, which got picked up by a stranger. Prayers he found it and was not kidnapped in the process.

We made our way to Bubbas where Icebox and Oatmeal talked about the joys of having kids. Icebox still thinks he’s gonna be able to golf on Monday, which led us to debate where the Monday Ruck would be given the 100% chance of storms (Ant Man). Should be noted that Icebox brought this crappy weather back from Seattle with him.

PAX accused YHC of being a confrontational person, but I don’t know what they’re talking about. They found my Achilles heel though when an 8 week labrador retriever rolled up pulling me away from breakfast.

ANNOUNCEMENTS:
1. Ryder Cup celebration on Monday

Walmart hits the courts

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, AlrightAlright, Candy Cane, Coach K, Gambler, Icebox, Oatmeal, Rocket Man
QIC: Walmart

AO: Caruth Park
F3 WELCOME & DISCLAIMER:
Q welcomed everyone to the workout, and gave the disclaimer that Q is not a professional, that everyone is at the workout voluntarily, and that PAX should modify workouts as needed to avoid injury.

WARM-O-RAMA:
-SSH x20 IC
-Imperial Storm Troopers x15 IC
-Windmill x10 IC

THA THANG:
Mosey to Tennis Court

Around the Court:
PAX split into pairs. One PAX did plank jacks while his partner lunged around the tennis court. Other PAX lunges around entire tennis court. Partners switched once the lunging PAX made one lap.

Circle up for:
LBC x10 IC
American Hammer x10 IC

Repeato, except PAX found new partners and did WWI Situps while partners lunged around the tennis court.

There and Back Again:
PAX found new partners. One PAX ran suicides across both tennis courts while the other did overhead claps. Switch once suicide was completed.

Circle up for:
LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did Burpee Broad Jumps across both tennis courts and back while his partner did SSH, then PAX switched.

LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did the Inch Worm across both tennis courts, then did the Bear Crawl back, while partners did Monkey Jumpers. Switch once PAX made it back.

MARY:
LBC x15 IC
American Hammer x15 IC
Uptown Crunch Left Over Right x15 IC
Uptown Crunch Right Over Left x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for Hannigan recovery, and praised him in his absence for his awesome Ryder Cup performance.

MOLESKIN:
great mumblechatter this morning. Icebox noted that the Q was wearing short sleeves instead of a tank due to the 60 degree temperature. PAX who had been present at yesterday’s beatdown lamented the large amount of core workouts for this Q. Lots of talk about college football, namely Wake and UT. Some disses thrown at A&M.

ANNOUNCEMENTS:
1. Ryder Cup celebration next Monday at Truckyard.
2. AlrightAlright taking the Q tomorrow morning at Katy Trail. 

Deconstructed What?

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.

WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15

THA THANG:
Mosey to parking deck.

Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.

Mosey to Dallas Hall.

Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.

Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.

Mosey back to Burleson.

MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart

CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out

MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.

ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!

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

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.