Coach K takes us back

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x20
Squats x10
Merkins x10

THA THANG:
Mosey to Garage

Partner 1 starts bear crawling up 4 ramps while Partner 2 completes 10 squats, 10 hand release merkins, and 10 WWII SUs before running up to top, and then meets up with P1.

P2 picks up with the bear crawl while P1 runs to the start for the 30 reps before running to the top and catching up to P2. Repeato.

After each partner bear crawls switch to lunges, then crab walks, inch worms, walking, bear crawls, and duck walk. Repeato until the PAX start staging a mutiny.

MARY:
LBCs x20
Pingvin Crunch x20
Heels to Heaven x15
Protractor
Compass

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Pepper, Ant Man, Shake weight, F150, Oo-De-Lally, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:
Praying for Podcast’s friend and their baby. He is dealing with heart issues, but the parents were finally able to take him home this week.

In full disclosure, I came up this workout with the sole intention of creating a situation where I didn’t have to talk to anyone at 0530 on a Friday. I knew it’d split up the group and be too cardio intensive for people to get a word in on a morning I really wanted to be alone. While I keep to myself and (according to some PAX) silently judge people, I am grateful to have y’all around. I don’t show up in the mornings for the workouts; I do it to be around y’all. It’s been a long ass year since I moved trying to adjust, but y’all’re definitely one of the best things to happen. Glad to be a part of this for however much longer I’m around. Now if you’ll excuse me, I’m going to lock these feelings back in a box where they belong…not sure how they got out.

MOLESKIN:
YHC brought back his infamous bridge workout for his one year F3 anniversary Q. While nothing compared to the 200 burpees, it’s definitely a ball buster. With no bridge in sight, we took to the garage for the circuit. YHC did contemplate running over to Mockingbird Station, which is only 1 mile away but spared the PAX on this rainy Saturday.

YHC was once again honored to have Pepper post to YHCs Q and not any of AlrightAlright’s 3 this week (even though one was originally his but minor details). It’s not a competition, but I like to point it out anyways.

Early mumblechatter about the legs being dead after those Bonnie Blairs. There is still a lot of debate on the validity of the 16 min ironpax times, but to each their own. We debated doing it on Saturday next week just to have a day to recover afterwards.

Teasip and I had some great second F time during the thang while waiting for an even number to show up. Most comments were directed at my previous Q, but I feel like those were deserved.

Not too much mumblechatter given the nature of the workout (see COT below) except for some comments and groans here and there as we all trudged along.

F150 made a good point in asking if anyone had heard from Eruzione since the indictment of the Russian spies. While he has been active on Band, we agreed it was a bot.

As promised, there were no burpees. But now with the Fort’s challenge, I think y’all’ll reevaluate my burpee Q.

5 PAX made it to Bubbas where Ant Man started off strong with some nice jabs at the Baylor crew. Discussed how to work the system in getting out of household chores and Oo-De-Lally’s old maid Marla (probably make a great F3 name at some point). Otherwise, there was a lot of football talk as we’re all eagerly awaiting kickoff in a couple weeks.

ANNOUNCEMENTS:
1. Memphis GoRuck in September (see F150)

F3 Dallas Rucks 2.5

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

THA THANG:
2.5ish miles in a little less than 45 minutes because we had to wait for Pepper. He thought about gladiating but wised up just in time.

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man (w/ Eli), Ina, Oatmeal, Pepper (w/ Boo)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking God to help us be leaders in our daily lives.

MOLESKIN:
Good conversation this morning. Ant Man and Eli joined me for a post workout breakfast at Dallas Diner, where the poor woman working was terrified of Eli but came through with some bacon for him.

ANNOUNCEMENTS:
1. 2nd F Friday, August 10 at Ozona, M’s welcome and encouraged.

Rucking and Elvis

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
2.55 miles in 48 minutes and a few sets of squats as necessary

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Hotty Toddy, F150, Oatmeal, Topanga; Mutts : Fitz, Lady, and Eli
Q: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed us out with a quick prayer.

MOLESKIN:
We had a record showing today with 6 pax and 3 mutts on this nice and humid Monday. Tclaps to AlrightAlright for carrying Hotty Toddy’s load up the last hill while he pulled an Elvis.

ANNOUNCEMENTS:
1. July 26th – Scotch Night, see calendar for details
2. Sept. 21-23 – GrowRuck 12 Memphis, TN, contact F150 for more info.

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Another Monday Another Mutt Ruck

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
2.68 mile ruck in 46:55

MARY:

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

CIRCLE OF TRUST/BOM:
Ant Man prayed for safety for our friends and family this week.

MOLESKIN:
It was nice to have Topanga out for a early morning ruck and we are hoping he doesn’t go on another 6 month hiatus. Coach K would have been there but his car was broken into, lets hope they didn’t steal his 12′ subs.

ANNOUNCEMENTS:
1. This Friday, July 13th Happy Hour at Top Golf
2. Shirt Orders

AlrightAlright Tour De France

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Stage – Style – Exercise – Category – Winner – Most Aggressive
1 Flat – SSH x20 Burpees x10 – Sprint – Special Sauce – N/A
2 Flat – IST x15 T-Merkins x15 – Sprint – Coach K – N/A
3 Team Time-Trial – Each Member of Team Must Lead a Lap – Team – Team BMH – Icebox
4 Flat – Monkey Humpers x10 World War I Sit Ups x15 – Sprint – Special Sauce – N/A
5 Hilly – Bear Crawl Down and Back – Sprint – Special Sauce – N/A
6 Hilly – Crawl Bear Down and Back – Sprint – Special Sauce – Coach K
7 Flat – Box Jumps x15 – Sprint – Coach K – Radio
8 Flat – Sprint – Sprint – Special Sauce – Ant Man
9 Hilly – Crab Walk from benches to crosswalk – Sprint – Coach K – Teasip
10 Mountain – 10 Bobby Hurleys and run to the top and back – Climb – Chairman Mao – Ina
11 Mountain – Burpees x5 Lunges x10 IST x15 run to the top and back – Climb – Chairman Mao – Teasip
12 Mountain – Merkins x20 Plank Jacks x25 run to the top and back – Climb – Coach K – Chairman Mao
13 Flat – 12 Dips 12 Derkins 12 Irkins – Sprint – Special Sauce – N/A
14 Hilly – Bear Crawl Up One Ramp Run Up the Next – Climb – Chairman Mao – Special Sauce
15 Hilly – Run Up 2 Ramps and Back Down – Climb – Special Sauce – Chairman Mao
16 Flat – Run to Pull Up Bars and do 10 Pull Ups – Sprint – F-150 – Ant Man
17 Flat – Team Laps… first person to finish – Team – Team BMH – Pepper

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Pepper, Special Sauce, Icebox, Ina, F150, Chairman Mao, Oo-De-Lally, Plus One, Teasip, FNG: Radio
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Yellow Jersey Winner (Best Overall): Special Sauce
Polka Dot Jersey Winner (Best Climber): Chairman Mao
Green Jersey Winner (Best Sprinter): Coach K
White Jersey Winner (Best Over Age 40): Ina
Team Winner: Team BMH – Icebox, Pepper, Plus One

Stage Winners:
Special Sauce: 7; Coach K: 4; Chairman Mao: 3; Icebox, Pepper, Plus One: 2; F150: 1

12 PAX gathered to compete in the Second Annual F3 Dallas Tour de France (YHC showed up to officiate). The race did not disappoint, as all of the PAX gave the maximum effort throughout the workout. Everyone competed for stage victories and made each stage exciting. There were a couple controversial stage results, which aligns perfectly with the actual Tour de France. Special Sauce grabbed the lead early with multiple sprint stage victories and the lead was insurmountable for the climbing specialist Chairman Mao. One of the climbing favorites prior to the race was Pepper, unfortunately he spent too much energy in the sprint stages, and even gave up some extra calories along the way. The climbs certainly had the feel of le Tour, and it showed on the faces of the competitors as they neared the summit each time. This was a heck of a workout for Special Sauce to bring an FNG to, but Radio was strong throughout. Welcome to this crazy brotherhood.

ANNOUNCEMENTS:
1. Happy Hour
2. Shirts

Cash and Tango takeover

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 45 minutes
50 push-ups to help with the CSAUP

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ultra (Cash and Tango), AlrightAlright
QIC: Ant Man
 
CIRCLE OF TRUST/BOM:
Ant Man prayed us out hoping everyone has a safe week.MOLESKIN:
We initially waited on BOOMER to show up because he Emoji-ed my post but he was nowhere to be found. Ina brought a level of professionalism to MRM with an actual rucksack in order to prep for a week long camping trip (where he might or might not shower the whole time). Cash and Tango looked as though we were going to have to carry them up that last hill. AlrightAlright had thoughts of another Barkley Marathon, Ultra preemptively called in sick without missing a beat.

 

ANNOUNCEMENTS:
July 13 Happy Hour more details to follow.

AlrightAlright Flys In

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x15
Merkins x10 – slow count
Squats x10

THA THANG:
Lieutenant Dan: (4 lunges, 1 squat, all the way from the flag pole to the soft top)

Bear Hunt:
Partner 1: bear crawl
Partner 2: 10 merkins then run after Partner 1
Flapjack and repeato across the field

5×5
5 laps with 5 burpees and 5 pull-ups each lap

Jacob’s Ladder
Run across both tennis courts, 7:1 T-Merkins, run back, 1:7 squats

Painting Bears
Bear Crawl Paint the Lines

MARY:
LBCs x15
Low Dolly x15
Rosalita x15
Uptown Crunch x10 each side
Flutter Kicks x15
Protractor by Spread

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Ant Man, Ultra, Icebox, Coach K, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying that God will help us recognize other men that need this group.

MOLESKIN:
Before the workout began Spread immediately protested the Tunnel of Love. It was a perfect day for it.
We moseyed back to the soft top for Mary and found that our territory had been seized by a group of women. Clearly they missed the memo that we claimed this park way back in 2012. We decided to cede the territory peacefully this week, but if it happens again next week…..
Ant Man remarked that the women should be recruited for Females In Action… more to come on the F3 sister organization in the coming weeks.
It was agreed by some that 5×5 should happen more often.
Many complained the Painting Bears are impossible, yet we didn’t have any trouble completing them.
Several of the PAX were overjoyed to find YHC Q’ing for a second day in a row.

ANNOUNCEMENTS:
Talk to Icebox about Taste of Dallas with M’s and CBD’s

Next Happy Hour is July 13th. Mark your calendars. This one will not be at Ozona… Spread, splash…. be on the lookout for announcements from Pepper.

Monday Mutt Ruck Southbound

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:
 
WARM-O-RAMA:
10 squats while we waited for Boomer to park.
 
THA THANG:
Distance: 3 miles
Time: 1:00
Extra: 10 bonus squats while Belle “squatted”

COUNT-OFF & NAME-O-RAMA:
PAX: F150 (Belle), BOOMER (Ellie), AlrightAlright, Ina, Coach K
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
QIC prayed us out thanking all of the fathers out there for everything and praying for a safe week for our friends and family.

MOLESKIN:
Ant Man led 6 pax and 3 mutts on a nice early ruck. We took a new route that took us out to the north side of white rock which according to AlrightAlright was not where the guy attacked with the machete a while back. We thought about changing the AO to Pepper’s front yard so maybe he would make the Monday workout but might save that for next time. AlrightAlright posed a great question for the pax: Do you stand or sit when you wake up to pee at night? BOOMER says he’s doesn’t pee at night (or sleeps through it) AlrightAlright is a squatter.

ANNOUNCEMENTS:
1. July 12 – Tour De France themed workout.

I thought we did legs yesterday

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Sprinkler x 10
Hillbillies x 10
Sumo Squats x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee
Mosey to tennis courts
Burpee Dan
Midline Suicide

Egyptian walk to the parking deck – Indian run but PAX lunge walk while PAX at back sprints to the front
Indian run to the top of the parking deck
DORA – 100 WW2 sit-ups, 200 merkins, 300 flutter kicks

Mosey to the benches
Dirty Mc Deuce – Irkins, Dips, Claymakers, derkins
Ring of fire with step ups around the fountain after the first set, run to the soft top after the second.

MARY:
Sweat angels x 10
LBCs x 15
Rosalita x 15
Freddy mercuries x 15

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Chairman Mao, Coach K, Eruzione, F150, Icebox, Podcast, Special Sauce
QIC: Pepper

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
9 PAX met for the Saturday morning beatdown. Pepper led the grumbling about Coach K Friday workout and how much the legs hurt, only to realize today’s beatdown was leg intensive as well. The newness and fun of Chumbawumbaburpee has seemed to have worn off, but always a great way to get the heart rate up. Chairman Mao was skeptical of the Egyptian walk and length, but it went surprisingly well. DORA was modified to exclude legs and double the abs. Music was provided to make the time pass. PAX was unsurprisingly quiet with our fearless leader AlrightAlright absent and Special Sauce had no one to keep him company out front. 5 PAX went for coffeteria after to witness the payoff of the Icebox and Podcast bet, followed by a discussion of the addicting qualities of fortnite, Podcast last day at NASA, and marketing scams/social media privacy agreements.

ANNOUNCEMENTS: