Merkin Mile with Gus

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AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Merkin mile
Every .25 mile 25 merkins

THA THANG:
Buprees x50
Overhead Caps x100
Merkins x150
Big Boy Sit ups x200
Squats x250

Mosey to flag pole
60 seconds of affirmation

Mosey to soft top

MARY:
Crunchy frogs IC x30
Canoe, Boat IC x15
Hello Dolly IC x15
Rosalita IC x15
Marge, Homer, Bart
Pickle pounders IC x10
Forearm plank 1 min

Victory Mosey Lap around Burleson Park
The Ratchet (named for a PAX in Knoxville, TN)
15 Over Head press
15 thumbs up over head (similar overhead clap)
15 thumbs down
15 Over Head press
15 thumbs to shoulder blades (bend at elbows)
15 thumbs to small of back

COUNT-OFF & NAME-O-RAMA:
PAX: F150, AlrightAlright, Teasip, Chairman Mao, Coach K, Wolf, Gold Digger, Sleeveless, Icebox
QIC: Gus

CIRCLE OF TRUST/BOM:
The uniqueness of F3 being across the country where men can go to a city and find a good beatdown.

MOLESKIN:
Gus came in to Dallas for a wedding and gave the PAX of F3 Dallas a workout. There was much mumblechatter occurring about Graduation and all the SMU students being up early and dressed. Gus introduced the PAX to 60 seconds of affirmation/encouragement. Great beatdown by a visiting Nant’an.

ANNOUNCEMENTS:
1. VAPE dinner May 29
2. GrowRuck Memphis Sept 21-23

Inspiration for the Spartan

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Training Montage 

THA THANG:
Bogore, Salad Dressing – plank + merkin with “sauce” 35

Busta Rhymes, Girlfirend – P1 flutter kicks P2 run to end of tennis court and back twice

Alice Morton, No Roots – hold Al Gore + jump forward and backward in position on “Roots” 27

Devo, Whip It – SSH + burpee with “whip” 21

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Echosmith, Over My Head – t claps or overhead presses + squat with “over my head” 52

Daniel Bedingfield, Gotta Get Thru This – suicides

Dead or Alive, You Spin Me Round – Superman + t merkin with “round” 45

Imagine Dragons, Thunder – back plank + dip with “thunder” 69

Chingy, I like that – side plank + hip raise with “I like that”, alternate side every 5, 45

Yellow Claw, DJ Turn it Up – P1 overhead presses P2 down tennis court and back twice

F3 Dallas - Byron Nelson Prep, a playlist by martijos on SpotifyF3 Dallas – Byron Nelson Prep, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, Borgore, Busta Rhymes, and othersopen.spotify.com

MARY:
Beyoncé, Halo – penguin crunch + rugby sit-up with “halo” 69

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, Hotty Toddy, Special Sauce, Spread, Oo-De-Lally, Sambuca, Princess Turtlehead, SpiderMan, Boney Expeess, Teasip, Q*bert
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Over and Under

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumba burpee
mosey to the soft top
Iron Hulk
Flutter Kicks – ring of fire
mosey to the tennis court
10 merkins
suicide, inside out
10 merkins
suicide outside in
10 merkins

mosey to the parking deck

DORA – 100 merkins, 200 squats, 300 LBCs
Dirty McDeuce – Irkins, Merkins, Derkins, Dips (with one set of Burpee Diamond merkins mixed in)

Mosey back to start point

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Chairman Mao, Q*bert (Lake Wylie), Buhlakay, Icebox, F150, Ant Man, Isaiah, Wolf, Coach K
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

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

Partner Mustang

AO: Katy Trail… or was it?
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x30
IST IC x20

THA THANG:
Mosey to The Mustang Parking Deck

Modified Mustang (Team Style)….
Run up ramps to top… 15 hand release merkins
Run down ramps to bottom… 15 rugby sit-ups
Run up stairs to top… 15 hrm
Run down stairs to bottom… 15 rsu
Run to other stairs and to the top… 15 hrm
Run down stairs to bottom… 15 rsu
Repeato with 14 reps
Begin repeato with 13 reps, but only completed one round
(PAX complete rounds of BLIMPS while waiting on the PAX)
Total Hand Release Merkins: 100
Total Rugby Sit Ups: 100

Native American Run to La Madeleine

MARY:
Burpees x5 OYO … Burpees x5 OYO
Lunges x10 OYO … Burpees x5 OYO
IST x15 OYO … Burpees x5 OYO

COUNT-OFF & NAME-O-RAMA:
PAX:Ant Man, BOOMER, Chairman Mao, F150, Ina, Oo-De-Lally, Don’tChaKnow
QIC: AlrightAlright

MOLESKIN:
YHC immediately wondered where Pepper was while the PAX were circling up at the beginning. Pepper had HC’ed to the Q the night before. He was nowhere to be found.

The PAX got off to a really slow start on the initial mosey, YHC had to do some encouraging to speed them up.

There was not a whole lot of room for #mumblechatter during The Mustang as all of the PAX were sucking wind the whole time.

Ina almost got us lost on the Native American Run. Not quite sure how.

The look on F-150’s face when YHC called for back to back rounds of burpees was priceless.

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Praying that God would help us to be leaders for Him in everything that we do.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. VAPE May 29
4. GrowRuck12 (Memphis, TN) Sept 21-23

Yes we just ran 3.9 miles on Saturday

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 10
Walk Backs x 10
Inside/Out Merkins 2×5

Native American run to Dallas Hall (we took the long way, by way of Hillcrest)

THA THANG:
C-I-N-C-O
Cherkins (Clapping Merkins) x 50
Imperial Storm Walker (Squat followed ISTs) x 100
Nothing starts with N, so we’re doing Mountain Climbers x 150
Crunches x 200
Overhead Claps x 250

Partner 1 runs around flagpole and back while partner 2 knocks out the reps. Rinse and repeat until all complete

Tag Team Kentucky Derby
Side Shuffle around fountain, switch direction of shuffle half way. Tag partner in to complete lap 2 of the race. T-claps to Boomer for powering through a tweaked groin.

Mosey to Park area with the stone benches.
Irkins x 5
Dips x 5
Claymakers x 5 each leg
Box Jump Squats x 5

Rinse and repeat 3x

Mosey to Parking Deck

Alright Alright vs the World

2 deck bear crawl race. Alright Alright started at the bottom, rest of the Pax started halfway up ramp 1. 11 burpees were on the line. For each person Alright Alright passed, 1 burpee was taken away and given to the rest of the Pax. Final count was 6 Burpees for AA and 5 for the rest of us.

Mosey to the Soft top for Mary

MARY:
Rosalita 2×10
Alternating Leg Toe Touches: 2×5 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Oo-De-Lally, Podcast, Rabbit (Memphis), F150, Antman, AlrightAlright, Boomer, Sleeveless, Coach K
QIC: Special Sauce

MOLESKIN:
There was no lack of competition this gloom as we prepared for the Kentucky Derby and celebrated Cinco de Mayo. All counting was done in Spanish.

CIRCLE OF TRUST/BOM:
Shout out to Rabbit for joining us from Memphis.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Ks Heaven and Hell

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
SSH x20
Imperial Squat Walker x20

THA THANG:
Stairmaggedon
Mosey to Stadium

Burpback Mountain: Partner 1 runs up and down stadium 5 times while Partner 2 does burpees. Flapjack and repeato until 150 burpees are done.

Dirty McDeuce:
Irken x12
Dips x12
Bird x12

4 rounds with Raccoon Crawls across bleachers in between each set

Stairway to Heaven and Hell:
Climb the bleachers, 3 Squats every level on the way up. 2 monkey humpers back down

Mosey to random building with a big staircase

Stairbarrows: wheelbarrow up stairs

Jacob’s Ladder: 1 lunge, run up staircase, 5 monkey humpers. Repeato to 5 lunges and 1 monkey humper

MARY:
LBCs x15
Sleeping Hillbilly x10 each side
Pingvin Crunch x10

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Eruzione, Chairman Mao
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
The 150 burpees were not a fan favorite, but upon request, the “Coach got creative” with the remainder of the #beatdownbecause YHC is here for the people.

Our Russian word of the day is, phonetically, “mashina” meaning “car”. Chosen in honor of the antique car show across from the park.

Rumor has it, Oo-De-Lallyand Ant Manmissed the group but did their own beatdown. Oo-De-Lallydid join us for coffeteria at Bubba’s where YHC apparently made a new enemy in the parking lot. We spent a good chunk of time debating what Montucky Cold Snacks (the official beer of Montana, but is really brewed in Wisconsin) taste like. Opinions welcomed

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Burleson DJ ICEBOX

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Timmy Trumpet, Freaks – high knees + burpees with “freaks” (22)
Zedd/Maren Morris – laps around tennis court, run to middle of courts for merkin with “middle” (20)
Eminem, My Name Is – t claps + squats with “name is” (50) (Q note- cut song off after 4’min)
Salt N Pepa, Shoop – Freddy Mercury’s + LBC’s with “shoop” (85)
Rich Homie Quan, Flex – plank + merkin with “ooh” (45)
Ludacris, How Low – penguin crunch + hip thruster with “low” (83)
Bubba Sparxx, Ms New Booty -Superman + t merkin with “booty” (39)
Nas/Diddy, Hate Me Now – SSH + box jump or step up with “now” (50)
Fat Joe, Lean Back – back plank + dip with “lean back” (40)
Ken Clayton, She’s Got The Look – partner one do 5 pull-ups, partner two alternate leg lunges

MARY:
Big Sean, Go Legend – flutter kicks + WWII’s with “legend” (58)

COUNT-OFF & NAME-O-RAMA:
PAX: Boomer, Chairman Mao, Coach K, Oo-De-Lally
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
1. Poll on BAND about standing weekly lunch
2. Happy hour May 11
3. Scotch Club May 17
4. GrowRuck12 (Memphis, TN) Sept 21-23

A playlist featuring Timmy Trumpet, Zedd, Eminem, and othersopen.spotify.com

BLIMPS in the Nest

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15

Mosey to the top of the parking deck.

THA THANG:
Partner up for BLIMPS, increasing by 50 reps each letter and moving down a ramp as you completed each letter workout.

MARY:
Uptown crunch IC x12
Penguin crunch IC x15
Scissors IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Icebox, Neutered
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Not much mumblechatter, though Coach K did comment that the rumored lack of sleep/late night that prevented AlrightAlright from joining this morning has never stopped him from posting

ANNOUNCEMENTS:

Pepper’s Katy Trail Thursday

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
Hillbillies

THA THANG:
Mosey to the Katy trail, mix in some karaoke, high knees, and butt kicks.

10 werkins, 10 diamond merkins, 10 merkins
Quarter mile interval
Flutter kicks, squats
Quarter mile interval
10 burpees, Monkey humpers
Quarter mile interval
10 burpees
Quarter mile + Bataan death march to benches
Dirty mcdeuce – irkin, dips, dirkins, OH airpress
Half mile Indian run
Flutter kicks
Quarter mile interval
5 burpees
Quarter mile interval

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Teasip, Gambler, Aaarrrggghhh, Chairman Mao, Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

DJ ICEBOX returns

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
Training Montage, Rocky IV – warmup

THA THANG:
Bye Bye Bye, NSync – back plank + dip with “bye” (50)

Meant to Be, Bebe Rexha – plank + merkin with “be” (45)

Put On, Jeezy – Penguin Crunch + WWII with “on” (85)

Runaway, Bon Jovi – sprint back and forth bt courts

All the Stars, Kendrick and SZA – alternate lunge + burpee with “stars” (18)

Bounce It, Juicy J – t claps + squats with “bounce” (60)

I’m Alright, Kenny Loggins – cliffhanger pull-ups with partner

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Money Bag, Cardi B – Freddy Mercury + LBC with “money bag” (67)

Friends, Marshmello – suicides

All Night, Chance the Rapper – downward dog + dry docks with “all night” (31)

Want U Back, Cher Lloyd – flutter kicks + Rosalita with “want u” (32)

Drip Drop, Empire – overhead press + Bobby Hurley squat with “drip” (43)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Til I Collapse, Eminem/Nate Dogg – sprints

F3 Dallas - Return of DJ Icebox, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, *NSYNC, Bebe Rexha, and othersopen.spotify.com

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Coach K, Chairman Mao, Ant Man
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS: