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

AMRAP Dash

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis 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

Teasip…I can’t feel my shoulders

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
10 penalty burpees for no flag
Side Straddle Hops IC x15
Imperial Stormtrooper IC x15
Cotton Pickers IC x10

THA THANG:
Spider-Man Crawl across both tennis courts, then 20 OH claps.
Lounge walk back, then Bolt 45s
Don Brown (12 merkins, crab walk to between the two courts, 12 diamond merkins, crab walk to end and 12 T merkins)

Paint the Lines, followed by 10 body builders

Followed with Suicide Ladder, which involved a suicide and doing increasing Carolina Dry Docks by 5 each time you came back to the starting line

Did a suicide (regular) and 12 Newton Cradles

Finished up with one round of Caterpillar (only one single file line)

MARY:
James Bond for two rounds
Penguin Crunch x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Gold Digger, Hippy, Icebox, Oo-De-Lally, Pepper, Waterboy, Oompa Loompa (Charlotte)
QIC: Teasip

MOLESKIN:
Some annoyance with the Burpees though the blame should fall to the flag owner for not ensuring the flag would be at the workout. Not much complaining again until the Suicide Ladder where the PAX seemed to think they got their shoulder work in for the week. Got to see the rare sight of Pepper showing up for a workout where he didn’t Q.

CIRCLE OF TRUST/BOM:
Shout out to Oompa Loompa for joining us from Charlotte. Great seeing Waterboy back out there.

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:

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

Birthday Celebration AlrightAlright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10
Mosey to Trail

THA THANG:
Mosey down sidewalk towards playground. Stop at Bridge.
Bear Crawl to Soft Top

4×7
4 laps from playground to tennis courts with 7 burpees and 7 pull-ups during each lap. Flutter kicks while waiting for the six.

Mosey to Tennis Courts

Bear Crawl across courts with increasing merkins at each line (1 to 9)
Crawl Bear back
Overhead Claps x28
Bear Crawl
The Bird x28
Crawl Bear back

Lunge Walk across tennis courts
Squats x7
Reverse Lunge Walk back
Monkey Humpers x7
Lunge Walk
Squats x7
Reverse Lunge Walk
Monkey Humpers x7
Suicides
Squats x7
Monkey Humpers x7
Paint the Lines
Squats x7
Monkey Humpers x7

Australian Mountain Climbers x7 (Feet on wall in handstand position)

Mosey to soft top

Carolina Dry Docks x28 (single count)

MARY:
Outside Knee Taps x14 (we need a new name for this)
Rosalita x28
Outside Knee Taps x14
Flutter Kicks x28
Rugby Sit-ups x7
LBC x7

COUNT-OFF & NAME-O-RAMA:
PAX: splash, Special Sauce, Spread, Sambuca, Aaarrrggghhh, Hacker (Davidson), Ma Bell (CarPex), Tweetsie (Metro)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the men of F3 and praying that we would be leaders for His kingdom

MOLESKIN:
The PAX quickly caught on to the theme during side straddle hop. YHC and others are just glad Spreaddoesn’t go with this theme on his birthday. #old

Not nearly as much grumbling as I expected during the initial bear crawl.

Sambucadoes not get cheated on his pull ups. We should all try to get full extension on those if we can. #tclaps

Significantly more #mumblechatterduring the bear crawls and merkins.

Everyone got noticeably quieter after the second round of crawl bears.

Hacker pointed out that he didn’t see anyone doing Australian Mountain Climbers the last time he was in Australia.

The Spanish counting on Rosalita got much worse after we got to 16.

splashtold Aaarrrggghhhthat he would get more athletic as he does more rugby sit-ups.

splashalso announced to the PAX that he thinks LBCs make us fat.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

F3 Dallas Avengers

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
16 million times less than Avengers opening wkd
Side Straddle Hops IC x15
Sixty Second Arm Circles IC x15 – T-plank R arm circles, LBCs, T-plank L acs, merkins

THA THANG:
Mosey to the playground
Black Widow – Squats x20
Hawkeye – Pullups x 20

Mosey to tennis courts
Iron Hulk – 1:4 merkins to air press x10 merkins
Spiderman Crawl across tennis court
Captain Thor – 1:4 bbs to American Hammer x10 bbs
Merkin Dans back across tennis court

Mosey to benches
Steve Rogers Transformation – 4x4s x10
Ironman Boost – box jumps x20
Star-Lord – Glute Bridge IC x20

Spirit across field and back x2

MARY:
Pickle Pounder IC 15
Flutter Kicks IC 15
LBFCs IC x12 (ignore number of time your flutters you get focus on crunch)

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Teasip, Coach K, Hippy, Eruzione, Ma Bell, Hacker
QIC: F150

CIRCLE OF TRUST/BOM:
YHC has been reading through Matthew 8 over the last few days. While our workout was focused on “super heros”, Jesus does some awesome healings here in this chapter. One interesting moment in this chapter when Jesus goes into the home of Peter and heals his mother-in-law. Jesus lifted a room when He entered a room, we as men are to do the same when we enter a room.

Am I a life giver or do people shutter when I come into a room. Strive to be a life giver everywhere we go.

MOLESKIN:
This gloom was themed for the newest Avengers movie that broke box office records at $250 million this past weekend it’s opening weekend. As is our goal we start on time and end on time… So we circled up to do warm up as AlrightAlright came running up with the shovel flag. Unintentionally planting the shovel flag Became almost another warm up exercise. Hacker said the last time that he was at a work out where they were on able to plant the flag was when it was below zero. Attempts were made to plant several times within the circle, a conversation was had about planting it in the playground wood chips, the flag ended up planted loosely up against a tree.

There were comments about the Avengers that YHC had choosen…Iron Hulk? Isn’t that two of the Avengers and the question was asked “Did Pepper put you up to this?” Then there was questioning about how YHC was doing American Hammers with heels on the ground…but hey modify as needed. As our workout continued YHC decided that we needed to see some pickle pounders during our MARY time…“but it’s not valentines?!?!” Over all the morning was great as we worked through our Avengers themed workout.

We had two travelers visiting from out of state: Ma Bell & Hacker.

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.GrowRuck Memphis Sept 21-23

Quarter 12s

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 IC
Hillbillies x12 IC
Merkins x12 IC
Cotton Pickers x12 IC

THA THANG:
OYO 12 burpees
1/4 – 12 x squats and Alternating Lunges
1/4 – 12 x Staggered Merkins (left and right)
1/4 – 12 x OYO WWII sit ups and gorilla squats
1/4 – 12 x mountain climbers and plank jacks
1/4 – 12 x OYO J-Los and pickle pounders
1/2 mile Indian Run – 12 x reverse crunch and Freddy Mercury
1/4 and mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Coach K, Ina, Oo-De-Lally
QIC: Arrrggghhh

CIRCLE OF TRUST/BOM:
Aaarrrgggh prayed us out

MOLESKIN:.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

Overhead Claps Improvement

 

 

 

 

 

 
AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Monkey Humpers x5THA THANG:
2 lines for Double Applesauce Bataan Death March (guy at the back does 5 merkins). Run from Caruth Park to Snider Plaza.CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYOMosey through Parking Lot

DORA
Partner 1: run around fountain and back
Partner 2: perform exercise
Flapjack and repeato until the team has completed 100 merkins, 200 squats, 300 flutter kicks

Mosey to Fountain
Partner carries

CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYO

Mosey to Dickens

Double Apple Sauce Bataan Death March (3 burpees) all the way back to the Park

MARY:
Rosalita x20
Rugby Sit Ups x10
Protractor

Sprint back to flag

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ina, Special Sauce, Spread, Splash, Neutered, jon, Sambuca, Princess Turtlehead, TAF, Moonshine
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders.

MOLESKIN:
Great to have Jim Whitaker and TAF with us from F3 Headquarters today. Hope the workout met HQ standards.

Ina showed off some agility dodging a car on our way to Snider Plaza.

Lots of grumbling about running the wrong way from several PAX.

Form on Overhead Claps has significantly improved.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23