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

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

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

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!

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

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.

 

Special Sauce = Pain for the afternoon

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS:

Happy Birthday Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Ssh x20
IST x20

THA THANG:
Burpee mile – 1/4 mile followed by 12 burpees X 4
PAX pointed out that I turned 34, not 48, but since I look 48 it made sense

Partnered up for 5 sets of 2 cliffhanger pull-ups each

Mosey to the football field:
Burpee Dan the width of the field, reverse lung back
Worked the shoulders with the following
Paddle forward X 40
Paddle forward X 40
Paddle up X 40
This guy X 40
That guy X 40
Irkind X 8

Birthday, Selena Gomez – held plank and did a merkin with every “birthday” (30)

Round of Wilt Chamberlins

MARY:
WWII’s X 30
Uptown crunch X 20
Penguin crunch X 20
Birthday Bitch, Trap Beckham – fluttter kicks + rugby sit-ups with every “birthday” (58, did not make it through the whole song)

COUNT-OFF & NAME-O-RAMA:
PAX: AaarrrggghhhAlrightAlrightTeasipIsaiahEruzioneF150,  Numb Tucks
QIC: Icebox

CIRCLE OF TRUST/BOM:
Prayers for Nashville PAX recently diagnosed with lung cancer

MOLESKIN:
Apparently starting out with a burpee mile knocked the sarcasm out of the PAX, Teasip knew something was up though since Icebox wore the extra knee brace. AlrightAlright was frustrated with my old man pace and was karoking for most of the mile, Aaarrrggghhh hasn’t worked out in a week and a half but performed adequately, Numb Tucks didn’t know what was going on with the beats box, Eruzione commuted down to celebrate Icebox’s bday as well. Isaiah was excited that it was more of a Katy Trail workout. Splash was a no show since he was only going to lose 5 lbs instead of 10 during the workout

Here’s the whole set list:
Birthday Cake, Rihanna
Say Aah, Trey Songz
Birthday Sex, Jeremih
Birthday Song, 2 Chainz
Birthday, Flo Rida
This is my party, Fabolous
In da club, 50 Cent
Birthday, Selena Gomez
Birthday, Blac Youngsta
Birthday, Jay Park
Birthday Bitch, Trap Beckham

 

ANNOUNCEMENTS:
1. SecondF party at Alright Alright’s on Friday night to listen to The Ticket’s Summer Bash

VQ BLIMPS with Oo-De-Lally

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15

THA THANG:
Mosey to the trail

BLIMPS with QMs

5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
20 merkins single count
QM
25 plankjacks (with a YHC unintentional early halt fakeout)
QM
30 squats
QM
5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
QM
20 merkins single count
QM
25 plankjacks
QM – 2 line Native American run

MARY:
10 WWII sit-ups OYO
10 Freddie Mercuries in cadence
10 Dollies with a hold at the end

Mosey back to the french place named after some mademoiselle

There was grumbling among the PAX about not finishing the second round of BLIMPS, as the squats were cut due to time constraints. Thus 5 emergency post-time squats were completed in an attempt to satiate the masses and prevent a mutiny.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Gold Digger, AlrightAlright, Ant Man, Wolf, F150, Teasip, Coach K, Gambler
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed us out and encouraged the men to pick up the six in the workplace and in life as we do in the gloom and to continue to work to EH those around us.

MOLESKIN:
YHC attempted to start the Warm-O-Rama but after 3 words there was a prompt interruption from AlrightAlright regarding moving to the steps away from some machinery. YHC knew then that it was going to be a long #VQ.

There was initial grumbling from the PAX regarding initial burpees but this dissipated. At one point a caustic mixture of fumes and fried food vs Asian food resin was emitted from the anus of one of the PAX, and to my recollection this achievement was not claimed. Unfortunately a #cervezasalute was unable to be performed, though rumor has it that there will be one tomorrow for the #VQ of Ultra, show up.

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

Back to the basics 2

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the soccer field because the parking lot was too crowded.

SSH x20
IST x15
Merkins x10
Monkey Humpers x5

THA THANG:
Mosey to benches

DIRTY MCDEUCE (with laps in between each round)
Dips x12
Squats x12 – some of the PAX complained that the slow cadence was lulling them to sleep
Irvins x12
Little Baby Crunches x12
Repeato x3

Mosey to Tennis Courts

Bear Crawl Jacob’s Ladder
Bear Crawl across both courts, Merkins (7 to 1), Bear Crawl back, Monkey Humpers (1 to 7)
After a couple minutes of this, AlrightAlright told the PAX that they could modify with lunges. A few minutes after that the PAX were allowed to run after their merkins and before their monkey humpers. These Omahas were intentional. AlrightAlright was trying to teach the PAX that modification is ok, and that there are plenty of workouts that work for men of all fitness levels.

Mosey to Soft Top

MARY:
Low Dolly x12
Freddie Mercury x12
Flutter Kick x12
LBC x12
Rosalita x12
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Pepper, Special Sauce, Splash, Spiderman, Bony Express, Chairman Mao, Ina, Ultra, Oo-De-Lally, Gold Digger, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders in our community and at work.

MOLESKIN:
AlrightAlright explained that today’s workout would focus on teaching guys how to lead workouts the proper way, and that starts with Side Straddle Hop. After this demonstration AlrightAlright took time to explain that slower cadence counting will help all of the PAX have better form and Special Sauce commented that it makes merkins more difficult. Mary was done without the PAX setting their feet down at any point.

splash made the comment early on that it was obvious that AlrightAlright hadn’t not seen his wife. Very true.

Lots of grumbling at the initial call for bear crawls. And Special Sauce even predicted it.

The PAX did a great job of picking up the six and planking for the six. This is a huge part of F3 that we often forget. Never leave a man behind. We’re all in this together.

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