THE SCENE: 43 light rain AO: Burleson Park F3 WELCOME WARM-O-RAMA:
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.
Mosey out to bench area
Dirty McDeuce (4 exercises, 12 reps, 3x)
Isolated lunges, 6 each leg
Mosey back into the parking deck
Merkins – 100
Squats – 200
LBCs – 300
Homer to Marge
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
CIRCLE OF TRUST/BOM:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.
There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.
THE SCENE: 67 cloudy AO: #katytrailthursday & SMU F3 WELCOME WARM-O-RAMA:
Overhead claps x15
Mosey to katy trail for some cross country skiing
Start with biathlon:
Quarter mile “lap” followed by “shooting” from the prone position (10 merkins, 20 LBC)
Quarter mile penalty lap for “missing targets” with 10 punishment burpees
Quarter mile lap followed by shooting from the standing position (20 step ups, 20 overhead air press)
On to the skiathlon
Indian Run down a quarter mile and back a quarter mile.
Back to the biathlon
Quarter mile with T-merkins x12, Uptown crunch x12 Carolina dry docks x12)
Quarter mile with penguin crunch x12 and Freddie Mercury x20
Last quarter mile with some scissor abs x12 in honor of Aaarrrggghhh
Some Aggies in the outfield (aka the bird) x12 in honor of Aggie Baseball opening weekend tomorrow.
#backblast for the bootcamp #beatdown with Coach K and F150
Mosey to Quad for the Starfish: Start in center of quad with four paths.
Bear crawl / crab walk out to end of path, do exercise, bear crawl / crab walk back to fountain do a burpee. Repeato to the next path.
Rd. 1 – 5 reps Bear Craw/Crab Walk to center of starfish 1 burpee
Rd. 2 – 10 reps Bear Craw/Crab Walk to center of starfish 2 burpee
Rd. 3 – 15 reps Bear Craw/Crab Walk to center of starfish 3 burpee
Dirty McDeuce- Alternate step ups, LBC’s, single count merkins (4 sets of 12 reps each)
Mosey to tennis courts
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.
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.
Broad Jump across court and Burpee Dan back. Planked for some rest and through in 7 J.Lo’s. Paint the courts.
Uptown crunch left and righ x12
Homer and Marge
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:
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.
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.
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):
19/20 reps for the first year of the rivalry (Carolina won 36-25)
OHD Claps x19
U-ptown Crunch x10 each side
N-olan Ryan x10 each side
C-arolina Drydocks x20
Gorilla Squats x23 (GOAT)
Carolina Drydocks x25 (Carolina leads all time 135-110)
Rugby Sit-ups x15
Mosey back for COT and prayer
COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright , Ant Man, BOOMER, Chairman Mao, Teasip
Q: Coach K
CIRCLE OF TRUST/BOM:.
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
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
on this cool morning there was much mumble chatter about the wonderful TX weather…60’s on Saturday and 34 on this great gloom. Highlighter joined us from NC and he did to disappoint with his brightly colored orange F3 shirt. Did we even know that F3 shirts came in any other color but black/grey/or navy? As our fearless Q, DJ Icebox, led us we imagined him sitting at home counting each of the words for the exercises that we pushed through. Chairman Mao suggested that our Q could go to lyrics and do a search, but that would not be as fun. AlrightAlright wanted clarity on whether we were to exercise on only specific words or on any variation of the word our Q commanded…is on night or tonight or both?
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.
THE SCENE: 59 cloudy AO: Burelson Park F3 WELCOME WARM-O-RAMA:
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Monkey Humpers x5
15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.
Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad
Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)
Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees
CIRCLE OF TRUST/BOM: F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.
-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.
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.