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

Aaarrrggghhh takes on the Glencoe

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHx20
ISTx15
Sideways lunge x8
Cotton pickers x 8

THA THANG:
Dirty McDeuce: 12- Box jumps, irkins, WWII and dips. Jog to benches by baseball park and repeat. Jog to other benches by other field and repeat. Jog back to beginning and repeat to complete the deuce

Glencoe 5x5x5: 5 pull-ups, 5 burpee broad jumps, 5 swirkins, repeat 5 times

Jog to benches for another round of dirty mcdeuce: 12 x – step ups right leg, dirkins, step up left leg, lbc on benches. Karaoke across field and back, repeat. Only had chance for two rounds then head to Mary.

Mosey to Tennis Courts

MARY:
everybody choose your Mary x 12:
Aaarrrggghhh chose Rugby sit ups
Oo-de-lally chose Rosalita things
Oatmeal chose Freddy murcury
Eurizioni chose uptown crunches
AlrightAlright chose reverse crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-de-lally, Eurzioni, Oatmeal
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out while YHC tried to catch his breath from an asthma attack

ANNOUNCEMENTS:

Go to Teasip beatdown

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10
Reach backs/Cotton Pickers/Daisy Pickers x10
Don Quixote x10

THA THANG:
Mosey to the tennis court for a morning of suicides with some workouts as the PAX came back to each line

Bearway to Heaven
Increasing Merkins (run to first line and back, 1 merkin, run to second line and back, 2 merkins, etc.)

Decreasing Plank Jacks (run to far line and back, 9 plank jacks, run to second far line and back, 8 plank jacks, etc.)

Quick break for some Mary: LBC x20, Penguin crunch x15

Continue with suicides, increasing Iron Hulk

Decreasing IST suicide

Burpee suicide with one burpee each time the PAX comes back to the starting line

Wrap up with a normal suicide and then some Mary.

MARY:
Uptown Crunch x12
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Eruzione, F150, Oo-De-Lally, Pepper, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out.

MOLESKIN:
Some criticism from AlrightAlright during the warm up, wondering if this was going to be a Yoga workout. That was replaced by groaning from the PAX at the announcement of Bearway to Heaven, which has apparently become a staple of YHC’s workouts. Not much mumblechatter during the rest of the workout which was probably due to the PAX trying to catch their breath and the constant running.

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

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Happy 4th F3 Dallas

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
AlrightAlright and other PAX were really impatient and couldn’t wait to get to the main set of excersizes, so the warm up was cut short:

SSH x 15
IST x 15
Overhead claps x 15

THA THANG:
1776 yard (1.01 miles) run – 1.5 laps around Caruth Park, then go to the soft top.

Partner up and do the following:
100 Merkins
100 LBCs
100 Maroccan Nightclubs
100 pullups
100 Squats
100 Mountain Climbers
100 plank Jacks
100 Overhead Claps
100 Dips
100 Leg Scissors
100 Stepups
100 American Hammers
100 Shoulder Taps
100 High Knees
100 SSH

Finisher:
2 x bear crawl across tennis court and back
76 burpees

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright, Coach K, Icebox, Ina, Sambuca, Pepper, Teasip, Shake weight, Special Sauce
QIC: Eruzione

CIRCLE OF TRUST/BOM:
Prayed for our country and for everyone who fought hard to give us the freedom we have today.

MOLESKIN:
11 PAX gathered this morning for patriotic 1776 beatdown at Caruth Park.

1776 Patriot Games workout got originally started by F3 Suncoast last year. This year,
at least 4 other F3 regions joined in this new holiday tradition. F3Dallas is one of them.

ANNOUNCEMENTS:
1. Happy hour at Top Golf next Friday

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:

Happy Birthday Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Ssh x20
IST x20

THA THANG:
Burpee mile – 1/4 mile followed by 12 burpees X 4
PAX pointed out that I turned 34, not 48, but since I look 48 it made sense

Partnered up for 5 sets of 2 cliffhanger pull-ups each

Mosey to the football field:
Burpee Dan the width of the field, reverse lung back
Worked the shoulders with the following
Paddle forward X 40
Paddle forward X 40
Paddle up X 40
This guy X 40
That guy X 40
Irkind X 8

Birthday, Selena Gomez – held plank and did a merkin with every “birthday” (30)

Round of Wilt Chamberlins

MARY:
WWII’s X 30
Uptown crunch X 20
Penguin crunch X 20
Birthday Bitch, Trap Beckham – fluttter kicks + rugby sit-ups with every “birthday” (58, did not make it through the whole song)

COUNT-OFF & NAME-O-RAMA:
PAX: AaarrrggghhhAlrightAlrightTeasipIsaiahEruzioneF150,  Numb Tucks
QIC: Icebox

CIRCLE OF TRUST/BOM:
Prayers for Nashville PAX recently diagnosed with lung cancer

MOLESKIN:
Apparently starting out with a burpee mile knocked the sarcasm out of the PAX, Teasip knew something was up though since Icebox wore the extra knee brace. AlrightAlright was frustrated with my old man pace and was karoking for most of the mile, Aaarrrggghhh hasn’t worked out in a week and a half but performed adequately, Numb Tucks didn’t know what was going on with the beats box, Eruzione commuted down to celebrate Icebox’s bday as well. Isaiah was excited that it was more of a Katy Trail workout. Splash was a no show since he was only going to lose 5 lbs instead of 10 during the workout

Here’s the whole set list:
Birthday Cake, Rihanna
Say Aah, Trey Songz
Birthday Sex, Jeremih
Birthday Song, 2 Chainz
Birthday, Flo Rida
This is my party, Fabolous
In da club, 50 Cent
Birthday, Selena Gomez
Birthday, Blac Youngsta
Birthday, Jay Park
Birthday Bitch, Trap Beckham

 

ANNOUNCEMENTS:
1. SecondF party at Alright Alright’s on Friday night to listen to The Ticket’s Summer Bash

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:

Back to the Basics

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Troopers x15
Merkins x10

THA THANG:
Mosey to bleachers behind the North Baseball Field.

Dirty McDeuce:
Dips x12
Squats x12
Merkins x6 (Double Count)
Monkey Humpers x6 (Double Count)
Native American Run along sidewalk around the South Baseball Field and back to the bleachers.
Repeato x2

Mosey around the side walk and the South End Zone to the bleachers by the Rugby/Football field. Line up on the East Sideline.

Jacob’s Ladder:
Sprint across field… 7 burpees
Sprint back… 1 prisoner get-up
Repeato with decreasing number of burpees and increasing number of PGUs.

Mosey to Tennis Courts

Bear Crawl across both courts with increasing merkins at each line… 45 merkins total.
Bear Crawl back across both courts.

MARY:
Uptown Crunch Left x10
Uptown Crunch Right x12
Uptown Crunch Left x2
Rosalita x15
Rugby Sit-ups x10 (at Aaarrrggghhh’s insistence)
WWI Sit-Ups x10 OYO

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man,Beta, Chairman Mao, Coach K, Eruzione, Gold Digger, Hippy, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC preached throughout the workout about getting back to the basics of boot camp workouts. Prayed us out asking for God to help us be leaders for Him and His Kingdom.

MOLESKIN:
-A number of complaints and comments about the running between rounds of the Dirty McDeuce, but YHC was enjoying the run too much.
-Great work from the PAX encouraging each other through a heavy amount of cardio.
-Aaarrrggghhh was pretty concerned that the middle part of our core wasn’t going to get enough attention after we started with Uptown Crunches, so of course YHC had to follow up with Aaarrrggghhh’s favorite exercise.

ANNOUNCEMENTS:
1. 6:30 PM May 29 Taco Joint Preston Center VAPE dinner 
2. GrowRuck Memphis Sept 21-23

AMRAP Dash

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23