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

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

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

Morning Gentlemen

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10

Mosey to Trail

THA THANG:
1/4 mile
Burpees x5 OYO
Lunges x10 IC
1/4 mile
IST x15 IC
Merkins x10 IC
Merkins x10 IC
1/4 mile
Plank Jacks x25 IC
Squats x15 IC
Squats x15 IC
1/4 mile
1/2 mile Native American Run
1/4 mile
1/4 mile
Burpees x5 OYO
Lunges x10 OYO
1/4 mile
1/4 mile

Mosey home

MARY:

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

CIRCLE OF TRUST/BOM:
Prayers offered up for PAX who could not make it this gloom.

MOLESKIN:
Great fellowship on the trail today.

Ant Man did #chippendale at the end of the workout.

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

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

Route 66 with F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20
Squats IC x20
Cotton Pickers x20
Plank Shoulder Taps IC x20
Arm Circles IC x15 both ways
Cheerleader IC x10

THA THANG:
At each glow stick along the route add one rep to each exercise – 11 stations – 6 exercises = 66
Exercise 1 = Monkey Squats
Exercise 2 = Squats
Exercise 3 = Burpees
Exercise 4 = Merkins
Exercise 5 = Mountain Climbers
Exercise 6 = Carolina Dry-docks (did not get to due to time)

Hold Al Gore until all in after each round

MARY:
Hello Dolly IC x20
Flutter Kicks IC x21
Box Cutters IC x18

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Ant Man, BOOMER, Hippy, Teasip, Pepper, Oo-De-Lally (FNG)
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared what his Discipler shared with him that we are all like a bucket, when it is filled with water and carried through a crowd is spills over onto people. The same is true with us when we are filled with Christ and we interact with others, our life ought to spill out into others lives. Am I splashing on the life of others around me?

MOLESKIN:
There was much mumblechatter this morning whether it was focused on F150s 4 count abilities…or really the lack of the ability during our warmups. What was up with that Cheerleader warmup?!? During Route 66 some of the PAX embodied one of our focuses which is to not leave anyone behind. In between each of the rounds our PAX tried to guess the next exercise or they may have been suggesting some for future workouts. There was one moment in between round where all the PAX seemed to be starring at Aaarrrggghhh who was starring at AlrightAlright…it was clear to 1/2 the PAX that Aaarrrggghhh was asked for a 10 count and 1/2 thought AlrightAlright. Tunnel of love was requested but F150 thought it best to not subject Oo-De-Lally to such.

ANNOUNCEMENTS:

 

DJ ICEBOX returns

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
Training Montage, Rocky IV – warmup

THA THANG:
Bye Bye Bye, NSync – back plank + dip with “bye” (50)

Meant to Be, Bebe Rexha – plank + merkin with “be” (45)

Put On, Jeezy – Penguin Crunch + WWII with “on” (85)

Runaway, Bon Jovi – sprint back and forth bt courts

All the Stars, Kendrick and SZA – alternate lunge + burpee with “stars” (18)

Bounce It, Juicy J – t claps + squats with “bounce” (60)

I’m Alright, Kenny Loggins – cliffhanger pull-ups with partner

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Money Bag, Cardi B – Freddy Mercury + LBC with “money bag” (67)

Friends, Marshmello – suicides

All Night, Chance the Rapper – downward dog + dry docks with “all night” (31)

Want U Back, Cher Lloyd – flutter kicks + Rosalita with “want u” (32)

Drip Drop, Empire – overhead press + Bobby Hurley squat with “drip” (43)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Til I Collapse, Eminem/Nate Dogg – sprints

F3 Dallas - Return of DJ Icebox, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, *NSYNC, Bebe Rexha, and othersopen.spotify.com

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Coach K, Chairman Mao, Ant Man
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

DALLAS GROUP MUSTANG

AO: La Madeleine
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Gold Digger, Jon, Ina, Neutered, Wait Time
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:.
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
 2. April 13 Blackops at Norbuck Park in Lake Highlands

This week is a big week for F3 Dallas. The weather is coming back into the Spring temperatures which means it’s time to EH men who have used the weather. We also have a Black Ops on Friday (April 13) in the Lake Highlands area at Norbuck Park5:30 AM. Later that night we have our 2ndF Happy Hour at Ozona Grill and Bar. With all this excitement this week and potential let’s reach out and make each day count!

Weekly Q Helpful Source:
Men if you are looking for what F3 is about in leadership check out the F3 Roundtable Soundcloud.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: TBA

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: TBA

Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: TBA

Friday:
Bootcamp Workout, Blackops Norbuck Park
5:30-6:15 AM
Q: F150

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: TBA

Weather Policy
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park0530, great location for all our Lake Highlands PAX.

PAX: Aaarrrggghhh, Ant Man, Gold Digger, jon, Ina, Neutered, @WaitTime (F3 Omaha), Alright Alright

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

Naked Man Moleskine:
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

Announcements: Happy Hour tomorrow night at Ozona at 1730 & beatdown at Norbuck Park tomorrow at 0530.

 

Run Pain Run Pain Repeat

AO: #KatyTrailThursday
F3 WELCOME & DISCLAIMER:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gold Digger, Ina, Teasip, Gambler
QIC: Pepper

AO: #KatyTrailThursday BC
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
12 reps, 11, 10…1 rep each of Merkins, Squats, Shoulder Step Ups, and WWII Sit Ups

Around the world merkins on curb (10 irkens, 10 left hand up, 10 right hand up, 10 derkins)

Arm Circles x20 forward and back
Overhead Claps x20
Bird x20
Seal Claps x20

MARY:
LBCs x 20
Pingvin Crunches x15
Scissors x20
Uptown Crunch x15
Boat to Superman, on my command

Repeato around the world and shoulder series

Little more Mary while waiting for the Katy Trailers to mosey on in

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thought it was going to be a solo workout playing R.E.M and Celine, but fortunately Ant Man joined Coach K this mornin’.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.