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:

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.

Ryder Cup Day 1

AO: Flag Pole Hill 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x20

THA THANG:
2.3 mile Ruck.

Penalty 25 Squats with Rucks over head for not beating our 1 mile pace from previous Ruck.

MARY:

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

Icebox’s Hit Snooze Beatdown

AaarrrggghhhAlrightAlright, Teasip, Oatmeal, Special Sauce, & Icebox

for a hit the snooze beatdown at Burleson

Deconstructed burpees (10 squats, 10 leg thrusts, 10 merkins…run a half lap around the park…countdown to 1)

ABC’s (spell alphabet with legs in flutter position)

Derkins

Bat Wings (forward, backward, seal claps, 20 each)

Outlaws (legs in flutter position, 20 reps to the right, 20 to the left)

Dips

Then we went into a PAX calls it ring of fire doing a minute straight of the following exercises (apologies but I’m going to leave some out because I forgot all of them)

Lunge
Side lunge
Overhead clap
Elbow plank
LBC’s
Yeah thrusts
Reverse crunch
T merkins
Scorpion docks
Yeah thrusts
Rugby sit-ups
Inch worms

Mumblechatter was a 5/10 today, apparently Wake Forest has a football team and they played a game yesterday early because of the hurricane.

Teasip appropriately picked the theme that we were rocking out to Ice Cube’s greatest hits. The reason for the set list is that Ice Boxes make ice cubes and Bri and I are expecting our ice cube in March! Looking forward to rocking a dad bod and carrying a baby/puppy combo ruk sack soon.

Happy hour tonight, beat down tomorrow!

Ina Katy Trail Thursday Spiderman and Burpees

AO: La Madeleine #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 10 IC
Monkey humper x 5 IC
Windmill x 10 IC

Mosey to lamp post at bottom of hill
Standing broad jump up hill to make sure legs are warmed up! On to trail for a run!

THA THANG:
3/4 of a mile – 10 traveling burpees then walk to benches
At benches : Peter Parker with push up x 8 IC
WW II sit-up x 10 OYO
Rugby sit up x 10 IC
1/2 mile – Shoulder press x 20 IC
Freddy Mercury x 25 IC
3/4 of a mile back – Slow count Homer and Marge x 10 IC

1/2 back – Native American run

Walk to stop sign then mosey back as the Q was tired and could’ve used Oo-De-Lally’s roller blades…

MARY:
LBC x 20 IC
Sky crunch X 10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Oatmeal
QIC: Ina

CIRCLE OF TRUST/BOM:
Prayed us out

MOLESKIN:
Felt today was a great workout w the Pax! Not much chatter as we were doing longer interval runs but still a great time.

ANNOUNCEMENTS:
Happy hour Friday!

Splash’s Rugby Prep Q

#backblast we met at 5:45am at Caruth for a good old fashioned sweat-o-Rama.

Pax: AlrightAlright, Spread, Princess Turtlehead, Gambler, Aaarrrggghhh, Oo-De-Lally, Icebox, Special Sauce, Isaiah, Teasip, Ant Man, 1 more…sorry, I have already had a glass of wine…oh, and me, Splash

Plenty of stretching type exercises to losses up. Mosey up the hill. Chairman special. Rugby sit-ups in increasing amounts. Tennis court work. Sprints. High knees. Butt kicks. Bear crawls. Straight up work!

Thank you for allowing me to participate.

The Trail with Teasip

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 (in honor of the 12th Man)
IST x12
Reach backs x12

THA THANG:
Quarter mile intervals down the Katy Trail with the below exercises at each stop

Qtr 1: OH Claps x20, The Bird/Angels in the Outfield x20 (in honor of the natty A&M will win in 2020 or in honor of it being 20 years since our last conference title ¯\_(ツ)_/¯)
Qtr 2: Teasip special of Irkins and Derkins x12
Qtr 3: Step ups x12, Dips x12 and Up-downs x12
Qtr 4: LBC x12 and start back
As we reach Qtr 5, YHC had to exit stage right to use the Starbucks facilities so Oo-De-Lally took over. YHC was able to meet back up for the last bit of Penguin crunches x13 and the final qtr interval, which we followed with burpees around the circle to 20

MARY:
Had just enough time for Flutter Kicks x12 back at La Madeline

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Candy Cane, Gambler, Helmet, Ina, Oatmeal, Oo-De-Lally, Pookie
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out with the continued striving to bring FNGs

MOLESKIN:
A good crowd of 10 PAX were ready to kick off college football season. YHC had crafted a playlist of entirely college fight songs (with a couple of non-fight song additions) for the morning workout. The warm up was accompanied by Centuries, which a few of the PAX seemed to have blocked from their memory of ESPN playing that song every 30 seconds during the first year of the playoff. The next song that came up on the shuffle was of course the Aggie War Hymn. YHC didn’t plan this, but was glad Spotify recognized the importance of having that be the first song to really set the tone. Not a lot of mumble chatter this morning, other than some inquiring about whose fight song was playing at different times. YHC did decide to honor the recent A&M seasons by starting the workout strong, then having everything turn to crap for the second half of the workout (no Pepper homage to our ancestors of old as YHC had prior experience of locating the nearest Starbucks to the Katy Trail). No hymns were played and AlrightAlright got to hear the Wake song near the end after some complaints about not having heard it yet. Overall another great morning with the F3 guys

ANNOUNCEMENTS:
1. 2nd F event Saturday at Ozona to watch college football. Games start at 11, event is come and go

35s

Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!

Iron PAX Week 4

AO: Glencoe #glencoefosho
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12

THA THANG:

Last week of the #ironpaxchallenge

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

CIRCLE OF TRUST/BOM:
INSERT A BREIF WRITEUP ABOUT WHAT YOUR BALL OF MAN (BOM) IS ABOUT. PLEASE DO NOT INSERT PRAYER REQUEST USLESS PAX OK SUCH.

MOLESKIN:
Not much chatter this morning, as the PAX was busy completing the workout. Some curiosity about how low the winning time would be.

ANNOUNCEMENTS: