Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x25
ISTs x12
Hillbillies x12

THA THANG:
Mosey to the Parking Deck

Iron Hulk – 1:4 ratio of Merkins to OH Air Press. Ascending to 10:40 ratio.

Burpee Back Mountain – Partner up, one partner runs backwards up two ramps/one level of parking garage and then back down, while the other partner performs burpees. Flapjack. Continue until 100 cumulative burpees.

Ring of Fire – Flutter kicks, 120 reps
Ring of Fire – Makhtar N’Diaye, 60 reps

Lt. Dan modification – 1:4 ratio lunges to T-merkins. Lunge walk up two levels of parking deck.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Dips
Irkins
Isolated lunges, 6 each leg
Dirkins

Mosey back into the parking deck
DORA
Merkins – 100
Squats – 200
LBCs – 300

MARY:.
Homer to Marge
Rugby Situps
Box Cutters

COUNT-OFF & NAME-O-RAMA
20 PAX –Plus One, Obama Care (FNG), Kitty, Splash, Carmen San Diego (FNG), Tootsie (FNG), Podcast, Goldie, Eruizone, AlrightAlright, Chairman Mao, Ina, Icebox, Neutered, Boomer, Foretran, Sleeveless, Coach K, F150
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.

ANNOUNCEMENTS:

Aaarrrggghhh Dirty McDeuce maybe more

THE SCENE:  39 light drizzle
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x 20
IS x 15
Side-lunge (stretch) x 10
stretchy back thing with claps x 10
Merkins x 10

THA THANG:
Glencoe 5x5x5x5- 5 pull ups, 5 swirkens, 5 gorilla jumps, 5 sets

Mosey over to the bleachers

Dirty McDeuce- Alternate step ups, LBC’s, single count merkins (4 sets of 12 reps each)

Mosey to tennis courts

Tennis Courts
Rd 1.
Bear Crawl to middle and ten single count merkins, crabwalk other half and 10 WWII. Walkcrab back to middle with 10 WWII, crawl bear other half with 10 merkins.
Rd 2
Lunge to half court with 10 merkins, reverse lunge other half with 10 merkins, same thing on way back.
7 addition merkins to get to a clean 140 for the day.
Rd. 3
Broad Jump across court and Burpee Dan back. Planked for some rest and through in 7 J.Lo’s. Paint the courts.
Finish strong

MARY:
Uptown crunch left and righ x12
LBC x12
Homer and Marge
Pickle pounders.

COUNT-OFF & NAME-O-RAMA
10 PAX – Icebox, AlrightAlright, Coach K, Chairman Mao, Ant Man, Teasip, F150, Pepper, Boomer
Q: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
Shared about men in need of prayer and prayed for them. Great workout men!

MOLESKIN:
much mubblechatter was made about the Qs counting ability, even perhaps times to try to make the Q stumble.

ANNOUNCEMENTS:

Chairman Moa’s Kickoff to F3 Dallas Olympiad

THE SCENE:  45 clear
AO: Burleson Park

COUNT-OFF & NAME-O-RAMA
21 PAX – Aaarrrggghhh, Splash, Panda, Gold Digger, Ina, Eruzione, AlrightAlright, Icebox, Ant Man, Plus One, Fish Sticks, Neutered, Coach K, Teasip, Boomer, Isaiah, Podcast, Hotty Toddy, Sleeveless, F150
Q: Chairman Mao

CIRCLE OF TRUST/BOM:

MOLESKIN:
Chairman Moa was let down my many PAX who were going to bring a speaker but failed to do so. It would not be the Olympics without some technical difficulty. Great beatdown for our new member Fish Sticks, who is another Aggie who has joined F3 Dallas. Medals were discussed and awarded for each team and for All round.

Coach K and Carolina Tribute

THE SCENE:  33 mostly clear
AO: #KatyTrailThursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x x36 to honor Dean Smith’s years at Carolina who passed away 3 years ago yesterday.
Imperial Storm Troopers x15 for Roy Williams’ years at Carolina.

THA THANG:
1/2 mile Bataan Death March, 6 merkins (one for each Natty)

8 mile abs (for the 8 miles of Tobacco Rd between Duke/Carolina):
Freddie Mercury
Penguin Crunch
LBCs
Flutter Kicks

1/4 mile

19/20 reps for the first year of the rivalry (Carolina won 36-25)
Irkins x20
Dips x19
Derkins x20
OHD Claps x19

U-ptown Crunch x10 each side
N-olan Ryan x10 each side
C-arolina Drydocks x20

1/4 mile

Gorilla Squats x23 (GOAT)

1/4 mile

Carolina Drydocks x25 (Carolina leads all time 135-110)
Rugby Sit-ups x15

1/4 mile

Mosey back for COT and prayer

MARY
None

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright , Ant Man, BOOMER, Chairman Mao, Teasip
Q: Coach K

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Plenty of back talk as expected. If we put as much energy into the run as we did mouthing off we might’ve gotten an extra half mile in as planned

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week

#feburpee by Teasip

THE SCENE:  52 mostly clear
AO: #KatyTrailThursday
F3 WELCOME:
WARM-O-RAMA:
In celebration of #feburpee, YHC started off the workout with a slaughter starter of 20 burpees
Imperial Storm Troopers x15

THA THANG:
Mosey to the start of the katy trail for the below quarter mile pain stations:

Run 1/4 mile, Overhead claps x15, Penguin crunch x15

Run 1/4 mile, 10 burpees OYO as a half mile was completed, followed by the #teasipthursdayspecial of Irkins and Durkins (x10 each)

Run 1/4 mile, mosey to benches for Dips x15 and step ups x12 each leg

Run 1/4 mile, Another 10 burpees OYO as another half mile was completed. Started our journey back

Run 1/4 mile, Freddie Mercury x20, Uptown crunch x12 each leg

Run 1/4 mile, 10 OYO T burpees (burpees with a T merkin at the bottom)

Run 1/4 mile, LBC x21

Run last 1/4 mile, finish with 10 more OYO burpees

Mosey/meander back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA
7 PAX – Aaarrrggghhh, AlrightAlright, BOOMER, Fortran, Isaiah, Coach K
Q: Teasip

CIRCLE OF TRUST/BOM:.

MOLESKIN:

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Katy Trail Run with Ina

THE SCENE:  37 mostly clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x 25
Imperial Storm Troopers x 15
Windmills x 10

THA THANG:
Moseyed to trail
    Peter Parker w push up x 5
    X ups x 10
    Little Baby Crunches x 15
    Rugby x 10

Run 1/4 mile – overhead press x 20, the bird x 20
Run 1/4 mile – squats x 25, 10 burpees (oyo)
Run 1/4 mile – dips x 12, jump on bench x 10 (oyo), Freddy Mercury x 25
Run 1/4 mile – diamond merkin x 8, 10 burpees (oyo)
Run 1/2 mile – Native American run, 10 burpees (oyo)
Run 1/4 mile – shoulder T x 15
Run 1/4 mile – 10 merkins

Mosey back to parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Teasip, Chairman Mao, Ant man, AlrightAlright, Fortran, Boomer, F150, Sleeveless
Q: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Splash’s own 45s

THE SCENE:  28 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Inch worms
Mountain climbers
Monkey humpers
Pulsating squats, merkins, lunges, dry docks
Uptown crunch
Plank jacks
Merkins

THA THANG:
Mosey west on Caruth Blvd
    Stopping with a round of candy cane merkins
Mosey to tennis courts
Wild 45s
    Point 1 – Bear crawl on sidewalk to park bench. Run to Point 2
    Point 2 – 5 Burpees. Run to Point 3
    Point 3 – Pull ups on soft top. Run to Point 4
    Point 4 – Crab walk over the bridge. Run to Point 1
Rinse and repeat x 3 (4 total)

Mosey to tennis courts.
Partner work –
    Partner 1 Plank of Trust, Partner 2 Box Jumps over legs x5
    Partner 1 Wheelies w/ pushups at each line, swap at midway point.
    Partner carry, swap at midway point.
Oblique’s of love
Low 5 merkins
Rinse and Repeat

Mosey to flag pole

MARY:
rugby sit-ups
candy cane merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Spread, Eruzione, Pepper, Ina, Boomer, Happy Trail (FNG), Snowden (FNG) Ant Man, Isaiah, Coach K, Aaarrrggghhh, AlrightAlright, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

Fight Gone Bad

THE SCENE:  58 and cloudy
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
IC
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10

THA THANG:
Medicine Ball Baton Death March through Sorority row and campus.
   3 lines – person in the front ran with medicine Ball overhead.
   Back of the line Merkins x5 and then sprint to the front and take over the    medicine Ball carry.

Park Bench Workout
   Irkins x10
   Dips x10
   Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.

Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
   Station 1 – 5 Squats / 1 squat jump .
   Station 2 – Ramp Runs
   Station 3 – Medicine Ball Clean and Press
   Station 4 – Bear Crawls / Crawl Bear
   Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.

Mosey back to flag

MARY:
LBC’s and BBC’s

COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!

ANNOUNCEMENTS: