Deconstructed What?

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.

WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15

THA THANG:
Mosey to parking deck.

Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.

Mosey to Dallas Hall.

Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.

Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.

Mosey back to Burleson.

MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart

CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out

MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.

ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!

Pay the Oatmeal Piper

AO: Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
Windmill x 10
Overhead Claps x 10
all IC

THA THANG:
Mosey to the track with a little karaoke, high knees and butt kicks thrown in warm the legs for the fun.

200m x 2 each followed by 20 burpees OYO
200m x 2 each followed by 20 squats IC
200m x 2 each followed by 20 alt shoulder taps IC
200m x 2 each followed by 15 merkins IC

Following each lap on the track we ventured up into the stands to run stairs with raccoon crawls between staircases.

Jogged back to La Mad parking lot to finish with 40 Freddy Mercury’s and a one-minute leg hold.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Ina, Gambler, Chairman Mao, Ant Man
QIC: Oatmeal

CIRCLE OF TRUST/BOM:
Oatmeal prayed us out.

MOLESKIN:
A little chatter at the beginning of workout given the aggressiveness of sprints, exercises plus stadiums. A little grumbling that Q misled PAX on squat count. This was corrected and I even reduced the number of merkins on the final round of sprints! Raccoon crawls were new to the PAX present. I gave due homage to Coach K for introducing me to them.

I believe PAX got their money’s worth this morning!

ANNOUNCEMENTS:

Ryder Cup Day 4

AO: Not So Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 18
LBC x 18

THA THANG:
Mosey to Track

Five Ball – Two teams of 5
Hole 1 – Baton Death March Lap – Burpees x 2
Hole 2 – Merkins x 12

Hole 3 – Baton Death March Lap – Burpees x 2
Hole 4 – American Hammer x 12

Hole 5 – Baton Death March Lap – Burpees x 2

Hole 6 – Squats x 12

Hole 7 – Baton Death March Lap – Burpees x 2
Hole 8 – Merkins x 12

Hole 9 – Mosey Lap
LBC x 18
Uptown Crunch x 9 (each side)

Hole 10 – American Hammer

Hole 11 – Baton Death March Lap – Burpees x 2

Hole 12 – Squat x 12

Mosey to Doak Walker Statue

Hole 13 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 14 – Sprint around statue plaza
Squats x 18
Lunges x 18

Hole 15 – Sprint around statue plaza
LBC x 18
Uptown Crunch x 18

Hole 16 – Sprint around statue plaza
Freddie Mercury x 18
Low Flutter Kicks x 18

Hole 17 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 18 – Sprint around statue plaza
Squats x 18
Lunges x 18

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Chairman Mao, Special Sauce, Ina, F150, Oo-De-Lally, Hannigan, Walmart
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed the group out before wrapping up.

MOLESKIN:
Holes 13 – 18 were completed in pairs as the Q was looking for ways to stay within the bounds of time. Despite the beautiful weather, the PAX remarked that the crowds on the track made it feel more like a muni course instead of Le National itself. YHC set out with the intention of a four ball competition but simple math would indicate 4 does not divide evenly into 10 thus generating the new Ryder Cup event of “Five Ball”.

ANNOUNCEMENTS:
Captains are on co-Q Saturday for a workout you will not want to miss.

Suck it up buttercup…yes I said bear crawl up the ramps

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Reach backs x12

THA THANG:
Mosey to parking deck

Partner up and do the following:
Partner One bear crawls up the first ramp while Partner Two does squats. Once Partner One gets up the first ramp, flapjack and Partner Two bear crawls up while Partner One does squats. Continue all the way up the ramp.

Go down the ramps with Crawl bear and LBC

Some grumbling from the PAX about being stuck inside so cut the next up and down ramps in half

Lunges up with Merkins
Crab walks down with plank jacks

Mosey to start area
Partner DORA
50 OH Claps, 100 squats, 150 Flutters with lap around tennis court

Merkins in a circle
MH x5

MARY:
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Chairman Mao, Coach K, F150, Hannigan, Icebox, Oatmeal, Podcast, Special Sauce,  Doubtfire (Willy Lowman Knoxville)
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Mainly just grumbling about being in a parking deck with the great weather. YHC will take the encouraging all PG rated feedback he received and ensure the next Teasip Q will take place in gorgeous outdoors (though it will probably be raining). The PAX did get to enjoy the weather at coffeteria where Icebox and AlrightAlright made a burpee bet based on the SMU-Michigan game.

ANNOUNCEMENTS:
September 24-29 will be a Ryder Cup competition between team Oatmeal and team Special Sauce (names subject to change). Will be attendance based so make your appeals now to the captains if you want to be selected. Next happy hour is October 12

Ina Katy Trail Thursday Spiderman and Burpees

AO: La Madeleine #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 10 IC
Monkey humper x 5 IC
Windmill x 10 IC

Mosey to lamp post at bottom of hill
Standing broad jump up hill to make sure legs are warmed up! On to trail for a run!

THA THANG:
3/4 of a mile – 10 traveling burpees then walk to benches
At benches : Peter Parker with push up x 8 IC
WW II sit-up x 10 OYO
Rugby sit up x 10 IC
1/2 mile – Shoulder press x 20 IC
Freddy Mercury x 25 IC
3/4 of a mile back – Slow count Homer and Marge x 10 IC

1/2 back – Native American run

Walk to stop sign then mosey back as the Q was tired and could’ve used Oo-De-Lally’s roller blades…

MARY:
LBC x 20 IC
Sky crunch X 10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Oatmeal
QIC: Ina

CIRCLE OF TRUST/BOM:
Prayed us out

MOLESKIN:
Felt today was a great workout w the Pax! Not much chatter as we were doing longer interval runs but still a great time.

ANNOUNCEMENTS:
Happy hour Friday!

F3 Dallas BALBOA

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST

THA THANG:
Mosey to Dallas Hall

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

Partner up, P1 runs around flag pole, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward)
Leg Raises (150)
Big boy sit ups (200)
mOuntain climbers (250, each legs is one)
American Hammers (300, each sides is one)

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

MARY:

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

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Pepper made a dramatic appearance after I had set some serious odds of -300 of him not showing up at 6:59, someone should’ve taken the other side of that.

Walmart joined us from Colorado Springs where he answered the same questions from each of the PAX as they gathered this AM, he showed a lot of patience for us and our lack of listening skills

We were all glad to pick up a workout on AlrightAlright who is sure to come back from Europe a bit heavier and slower so it’s important for the rest of us to pick up the slack.

Chairman Mao played the part of Mickey as he was sniped on the first leg of the BALBOA and had to retire from the rest of the workout. The rest of the PAX rallied like Apollo and Duke to Rocky’s aid to make sure the rest of the beatdown was a success.

When we got back to the park BOOMER was welcomed by University Park PD, apparently someone called the cops because the bag I used to transport the jump ropes looked suspicious next to the shovel flag when unattended for 50 minutes.

Oo-De-Lally joined us at Bubba’s after his shift and was a pleasant addition to the crew and Chairman Mao came back to life to order his special and tell tales of life on the other side. Special Sauce did not join us because 3.5 miles in a beatdown is just a warmup.

 

ANNOUNCEMENTS:
1. Iron PAX
2. Memphis GROWRuck, Sept 21-23

End the Summer MUSTANG

AO: SMU
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10
IST x10

THA THANG:
Run to top, 20 merkins, run to bottom, 20 LBCs
Repeato on the two sets of stairs
Repeato the cycle with 19, then repeato the cycle with 18

This was done as a group with the PAX completing BLIMPS while waiting on the six.

We made it through the first round of 17s

Totals:
188 merkins
188 LBCs
3.9 miles
+BLIMPS

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, F150, Pepper, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out asking God for the motivation to EH more men. Men of Dallas need F3. Introduce them to it.

MOLESKIN:
Some complaints about not warming up the full body, YHC’s response was that the whole body is engaged in both of those exercises, and that the following mosey would be sufficient.
Mosey to parking deck.

-Lots of complaining at the beginning of this workout.
-Most of the PAX were sucking wind too much to complain after we got started.
-This is always a phenomenal beatdown, and completing it as a group keeps everyone at their red line throughout the workout.
-It was quite warm in the parking deck. Especially on the bottom floor.
-Pretty disappointing that so many people skipped this one. If you were afraid of the difficulty then shame on you. Embrace the suck men. These five guys all got better today by testing our limits.

ANNOUNCEMENTS:

Iron PAX Week 1

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Overhead Claps x12
Mosey 400m

THA THANG:
Challenge
50 Squats
40 Big Boy Sit-Ups
30 Merkins
20 Bonnie Blairs
10 Burpees
Run 400m
Complete 4 rounds for time.

Jumping straight to the scores (submit scores here for it to count nationally: http://f3greenwood.com/IronPax-form/):

1. Alright Alright – 26:15
2. Chairman Mao – 27:20
3. Special Sauce – 28:03
4. Coach K – 29 something (waiting for him to get back to me with his time)
5. Teasip – 30:39
6. Icebox – 30:45
7. Oatmeal – 32:14
8. F150 – 33:07

Here is the national scoreboard currently: https://f3greenwood.com/ironpax-form/the-ironpax-challenge-rankings/

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Oatmeal, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
Keep leaning on the men that have fallen away from F3. Keep insisting that they come back.

MOLESKIN:
8 PAX (strongest Friday in a while) posted to complete this week’s #ironpaxchallenge. Pepper was not one of them.
– This beatdown was ridiculously tough. YHC almost splashed merlot.
– Most of the conversation was questioning the validity of sub-20 minute times posted nationwide. #Tclaps to the guys that have been able to pull that off though.
– Bonnie Blairs were even tougher than expected.

ANNOUNCEMENTS:
Happy Hour tonight at Ozona at 1730. No M’s. YHC thinks that’s what Oo-De-Lally eventually decided.

What happened to Pepper

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x10
Moroccan Night Clubs x10

Mosey past the Stadium, past the track, past the parking deck and past the Mustangs.

THA THANG:
Circle of Pain
Merkins x10
Peter Parkers x10
Parker Peters x10

Bataan Death March (from street corner by Mustangs to Burleson Park)
PAX at the back does 3 lunges on each leg then runs to the front

Rings of Hell
3 Laps around the park (.25 mile/lap) with 10 pull-ups each lap

Bataan Death March Part II (from park to Mustang parking deck)
PAX at the back does 5 Overhead Claps then runs to the front

Partner Dinner Call
Start at the bottom of the parking deck.
Partner 1: flutter kicks
Partner 2: run up one ramp, call Partner 1 up and begin flutter kicks
Repeato to the top and then back down

Stairs and Ladders
Run up stairs, and at each level do increasing number of squats, continue increasing the number at each level as PAX run down the stairs

Take the Long Road Home
Mosey around construction back to La Madeleine

MARY:
LBC x12
Paulina x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Marie Callender (F3 Concord), Oo-De-Lally, Splash
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX gathered in the gloom this morning… none of whom were scheduled to Q. At 0530 YHC took the reins, but decided that we would warm up in the parking lot in case Pepper was running just a couple minutes behind. He was not, so we took off. With rain in the forecast and lightning visible YHC decided that it would be best to stay close to parking decks as opposed to completely facing the potential elements on the Katy Trail.

– All complaints about the workout should be directed to Pepper
– YHC wanted to get plenty of cardio in without crushing everyone’s legs the day before we complete the #ironpaxchallenge
– The PAX were pretty much silent for much of the #beatdown, so the cardio must have been sufficient.

ANNOUNCEMENTS:
– #SecondF Happy Hour is tomorrow at 1730 at Ozona. Oo-De-Lally has made the not so executive decision to invite M’s, so bring your M’s and CBD’s.
– #IronPAXChallenge tomorrow at Germany Park at 0530

No Parking Garage Garbage this is Trail Day

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Windmills
Leg swings

Mosey to Katy Trail with karaoke en route

THA THANG:
Burpees x5
Lunges x10
QM – scout run
IST x15
Merkins x20
QM
Plankjacks x25
QM
Squats x30
QM
Burpees x5
Lunges x10
Calf-raises x20
QM
IST x15
QM
Merkins x20
QM
Plankjacks x25
QMirage – Native American run (necessary for YHC)
Squats x30

Meander/Mosey back to LM

MARY:
We did some MARY

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Aaarrrggghhh, Helmet, Chairman Mao, Oatmeal, Special Sauce, Smurf (FNG)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout. Prayers up for our guys out of the country on missions. Remember that this is about leadership – let’s do that.

MOLESKIN:
TRADITIONAL KATY TRAIL THURSDAY – NO PARKING GARAGE GARBAGE. New PAX today, buddy of the Q from way back, appropriately named Smurf due to his affinity for the color red and YHC’s desire to needle. Solid turnout.

ANNOUNCEMENTS:
2nd F Happy Hour at Ozona’s August 10th.