Jacob’s Dirty Lunge

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Don Quixotes
Butt kicks
Karaoke

THA THANG:
Jacob’s Ladder 7:1 Dancing bears and Carolina dry docks

Mosey to soft top/benches

3 sets of dips and bilateral clay-makers descending in reps from 12

Dirty McDeuce: 3 exercises, 4 sets, 12 reps per exercise, lap in between sets
Irkins
Squats
Core: Rugby sit-ups, WWI sit-ups, LBCs, rugby again

Meander/mosey to tennis courts

Reverse lunges across courts, starting with 3 T-merkins, 6 in middle, 9 at far end, 12 in middle, ending with 15 at start point

MARY:
Dolly
Freddies
Rosalita
WWII sit-ups
Vietnam sit-ups (then re-named Ruk/Candy Cane sit-ups due to the position of the legs)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gambler, JoJo, Icebox, Chairman Mao, Rocket Man, Helmet, Tuba
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Prayer request for a daughter of one of the couples that leads the young married department at PCBC, who just had a brain tumor removed and is now at home recovering. AlrightAlright reflected on his 4 years doing F3 and encouraged the PAX to continuing working on EH’ing #sadclowns. YHC prayed us out, grateful for the guys around him, the ability to workout, and for the guys that weren’t with us this morning.

MOLESKIN:
Persistent drivel from AlrightAlright, who will now informally be referred to as #soprano per decree of YHC. Some comments about the field being wet. A potential exercise was decided against at one point.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

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

It seemed like a good idea at the time

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
Monkey Humpers x5
IST x19 (cause someone, who shall remain nameless, was off count by 5)
Merkins x10 – slow count

THA THANG:
Indian Run to top of parking garage
Four corners (bear crawl ramps): 5 monkey humpers, 10 hand-release merkins, 15 OHC, 20 flutter kicks

Mosey to three story staircase by library
Jacob’s Ladder: 7 Bobby Hurley’s; 1 Merkin
Crawl Bear up the stair case; Bear Crawl down

Shoulder circuit; Catch me if you can (5 monkey humpers); Shoulder circuit; Indian run back to soft top

MARY:
Compass; LBCs; Pingvin Crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Ina, Isaiah, Teasip, Podcast
QIC: Coach K

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Coach K sent a late night text requesting a substitute Q because Teasip peer pressured him into going out, but we rallied through. More to follow.

Early comment from AlrightAlright about a shortage of PAX, and I think I’ve officially fallen to the ranks of scaring people off with my oh so charming personality. Fortunately my feelings regenerate at the twice the speed of a normal man, so we powered on.

Our story really begins at AA’s suggestion of: “I’ve always wanted to crawl bear that library staircase.” Coach K was curious as well, and so I gave a brief disclaimer before all the PAX managed to ascend the 3-story staircase. It was agreed that it was the worst thing we’ve ever done prompting the “it seemed like a good idea at the time”, which seems to be a common theme in F3.

Lots of subsequent mumblechatter about the NBA draft, which honestly I didn’t keep up with until someone made a dig at UNC. Subtle reminder that UNC has the most Round 1 draft picks of all time instigating a strong debate about the scandal. AA said he was a strong supporter of Oregon State baseball despite them pitching a convicted child molester…minor details.

6 PAX made it to Bubba’s where the fun continued…Isaiah eagerly awaiting the arrival of baby Isaiah. Podcast is starting his new job next week with the Rangers, so any complaints/suggestions can now be directed at him. YHC got some digits last night with strong wingman support from Teasip, the true 2nd F champion. Talked a while about AlrightAlright vocal chords and dance moves. He admitted to splitting his pants at a wedding from going too hard, which is next level intensity. Mentioned how weird it was for AA to have such a deep singing voice while YHC has a much higher range. Wrapped up the discourse debating whether Kelly Clarkson or Carrie Underwood was more successful after their American Idol runs.

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. F3 Dallas shirts pre-order is currently open until July 13th

2nd Annual Brooks Koepka US Open Championship Celebration

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x18
IST x18
Overhead Claps x18
Monkey Humpers x10

THA THANG:
Round 1: 75
Partner 1: run around tennis courts and back to playground
Partner 2: pull-ups
Flapjack and repeato until the pairing has completed 75 pull-ups

Round 2: 66
Elevens… run across rugby field and back to bleachers, dips, increasing until the round of 11. That gets you to a total of 66 dips.

Round 3: 72
Partner 1: run across field and back
Partner 2: Trophy Raises
Flapjack and repeato until the pairing completes 72

Round 4: 68
Partner 1: run across field and back
Partner 2: Trophy Curls
Flapjack and repeato until the pairing completes 68

Time to go Back-to-Back

Round 1: 75
Repeato the first set

Round 2: 66
Bear crawl across tennis courts with increasing merkins at each line. Then do another 11 merkins. (total of 66)

Round 3: 72
Low Dolly x72

Round 4: 68
Single Movement Count Freddie Mercury x68

MARY:
Penguin Crunches
Some other stuff that escapes my memory

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

CIRCLE OF TRUST/BOM:

MOLESKIN:
Some complaints about too much running during the first Round 2.
Lots of grumbling during the second Round 2.
Icebox asked why we were doing a tribute to Brooks Koepka, and if he went to Wake. The answer: he went to Florida State. We do the tribute because he looks more like a football player than a golfer. This tribute was also a special request from Teasip, and we wondered if he was just trying to get yoked for a Tuesday night date. We may never know.

ANNOUNCEMENTS:
Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.

Next Happy Hour is July 13th. Mark it.

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:

Special Sauce = Pain for the afternoon

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS:

Shake Weights VQ

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side straddle hop x20
Imperial storm troopers x20
Merkins x10
Squats x20
Overhead claps x25

THA THANG:
Mosey to parking deck
Run to top of parking deck via stairs
Jacobs Ladder with burpees x5

Mosey to the quad
Partner suicides
Alternating shoulder taps x100
Merkins x200
Flutter kicks x300

Mosey to the abyss
Bring sally up with Al Gore

Mosey to playground

MARY:
Deck of death for 5 minutes then 1 minute plank

COUNT-OFF & NAME-O-RAMA:
PAX: Sooner, AlrightAlright, Teasip, Coach K, Chairman Mao, Eruzione, F150
QIC: Shake Weight

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AlrightAlright’s FUNdamentals Beatdown

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x15
Overhead Claps IC x15
Squats IC x15

THA THANG:
Mosey to benches
Dips x12
Right side Claymaker x12
Irkins x12
Left side Claymaker x12
Run to top of parking deck and back down
Plank for the six
Derkins x12
Box Jumps x12
The Bird x12
Alternating Step Ups x12 on each leg

Native American run to the quad

Dora 123
Partner 1 run around hedges (the Q was feeling generous and didn’t make the PAX run to the flagpole)
Partner 2 Carolina Dry Docks
Flapjack and repeato until team reaches 100
Then switch to Lunges up to 200
Then switch to World War I Sit Ups (go to 100) then switch again to Little Baby Crunches and do 200

Crawl Bear up the Library stairs
Bear Crawl down the Library stairs

Mosey to the abyss

BLIMP
Each PAX completes
5 burpees
10 lunges
15 imperial storm troopers
20 abyss merkins
25 plank Jacks

Mosey to the playground

Merkins while we wait for the six

MARY:
Flutter Kicks
Rosalita
Low Dolly
Homer to Marge
Uptown Crunch
Penguin Crunch

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Podcast, splash, F150, Pepper, Plus One, Teasip, FNG: Shake Weight
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright asked God to help us be better leaders in our community

MOLESKIN:
Lots of chatter early on about AlrightAlright being in a better mood than Wednesday thanks to the M being back in town. The PAX tried to throw off the counting early on. They were unable to do so. Always lots of grumbling on the crawl bears. Shake Weight received his name because he has a strong handshake…it got out of hand after that.

ANNOUNCEMENTS:
1. Aaarrrggghhh is still selling tickets to a charity show featuring Josh Abbott and Wade Bowen on Thursday June 7th
2. 2nd F Happy Hour on Friday June 8th. Pepper will send out details and perhaps even a poll.
3. 3rd F event on Saturday June 9th at 0830. Look for details from Chairman Mao
4. GrowRuck Memphis Sept 21-23

Ultra’s VQ Mini Murph


AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Copious pre-stretches
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20

THA THANG:
Small Murph (Smurph if you will) consisting of
.5 miles
50 Merkins
50 Pull-ups
100 squats
Rinse and Repeat

Mosey to greenery
Jacobs Ladder
Sprints and Burpees (both ends of the latter)

MARY:
By now my endurance began to fade (I suffer from a condition called being fat) and the torch was passed to AlrightAlright for a solid core workout. Names of the exercises escape my mind, but each was to 13 IC and names such as Bart and Marge were spoken regularly. At one point AlrightAlright had us break a mental sweat to augment the burn and we were speaking Spanish during Mary

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Chairman Mao, Special Sauce, F150
QIC: Ultra

CIRCLE OF TRUST/BOM:
Things were closed out by thanking the big man upstairs for bringing such a solid group of guys together before concluding the workout.

MOLESKIN:
Today’s gloom was the best of days, it was the worst of days. With a good bit of time left on the clock we did a small mosey to the greenery for Jacob’s ladder consisting of sprints and #doubleburpees thanks to the suggestion of the one and only Teasip.

Group was less than thrilled by the mention of another workout similar to The Murph, but all pushed through. Teasip gained no favor by suggesting double burpees for the team, but alas, we lived.

The most impressive…er…disturbing chatter came from the introduction of the newest lexicon addition, #tonsilsdeep. Further explanation can be derived from this morning’s photo and a closer examination of Special Sauce consumption method for the #cervezasalute.

All PAX were thrilled to have such high quality cold refreshments with a hint of orange peel and fleeting cinnamon notes. It was like Christmas in July, but in June. #shinercheer was a wise choice.

ANNOUNCEMENTS:
1. 2ndF Happy hour May 11
2. 2ndF Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

VQ BLIMPS with Oo-De-Lally

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15

THA THANG:
Mosey to the trail

BLIMPS with QMs

5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
20 merkins single count
QM
25 plankjacks (with a YHC unintentional early halt fakeout)
QM
30 squats
QM
5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
QM
20 merkins single count
QM
25 plankjacks
QM – 2 line Native American run

MARY:
10 WWII sit-ups OYO
10 Freddie Mercuries in cadence
10 Dollies with a hold at the end

Mosey back to the french place named after some mademoiselle

There was grumbling among the PAX about not finishing the second round of BLIMPS, as the squats were cut due to time constraints. Thus 5 emergency post-time squats were completed in an attempt to satiate the masses and prevent a mutiny.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Gold Digger, AlrightAlright, Ant Man, Wolf, F150, Teasip, Coach K, Gambler
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed us out and encouraged the men to pick up the six in the workplace and in life as we do in the gloom and to continue to work to EH those around us.

MOLESKIN:
YHC attempted to start the Warm-O-Rama but after 3 words there was a prompt interruption from AlrightAlright regarding moving to the steps away from some machinery. YHC knew then that it was going to be a long #VQ.

There was initial grumbling from the PAX regarding initial burpees but this dissipated. At one point a caustic mixture of fumes and fried food vs Asian food resin was emitted from the anus of one of the PAX, and to my recollection this achievement was not claimed. Unfortunately a #cervezasalute was unable to be performed, though rumor has it that there will be one tomorrow for the #VQ of Ultra, show up.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23