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

F3 Dallas Avengers

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
16 million times less than Avengers opening wkd
Side Straddle Hops IC x15
Sixty Second Arm Circles IC x15 – T-plank R arm circles, LBCs, T-plank L acs, merkins

THA THANG:
Mosey to the playground
Black Widow – Squats x20
Hawkeye – Pullups x 20

Mosey to tennis courts
Iron Hulk – 1:4 merkins to air press x10 merkins
Spiderman Crawl across tennis court
Captain Thor – 1:4 bbs to American Hammer x10 bbs
Merkin Dans back across tennis court

Mosey to benches
Steve Rogers Transformation – 4x4s x10
Ironman Boost – box jumps x20
Star-Lord – Glute Bridge IC x20

Spirit across field and back x2

MARY:
Pickle Pounder IC 15
Flutter Kicks IC 15
LBFCs IC x12 (ignore number of time your flutters you get focus on crunch)

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Teasip, Coach K, Hippy, Eruzione, Ma Bell, Hacker
QIC: F150

CIRCLE OF TRUST/BOM:
YHC has been reading through Matthew 8 over the last few days. While our workout was focused on “super heros”, Jesus does some awesome healings here in this chapter. One interesting moment in this chapter when Jesus goes into the home of Peter and heals his mother-in-law. Jesus lifted a room when He entered a room, we as men are to do the same when we enter a room.

Am I a life giver or do people shutter when I come into a room. Strive to be a life giver everywhere we go.

MOLESKIN:
This gloom was themed for the newest Avengers movie that broke box office records at $250 million this past weekend it’s opening weekend. As is our goal we start on time and end on time… So we circled up to do warm up as AlrightAlright came running up with the shovel flag. Unintentionally planting the shovel flag Became almost another warm up exercise. Hacker said the last time that he was at a work out where they were on able to plant the flag was when it was below zero. Attempts were made to plant several times within the circle, a conversation was had about planting it in the playground wood chips, the flag ended up planted loosely up against a tree.

There were comments about the Avengers that YHC had choosen…Iron Hulk? Isn’t that two of the Avengers and the question was asked “Did Pepper put you up to this?” Then there was questioning about how YHC was doing American Hammers with heels on the ground…but hey modify as needed. As our workout continued YHC decided that we needed to see some pickle pounders during our MARY time…“but it’s not valentines?!?!” Over all the morning was great as we worked through our Avengers themed workout.

We had two travelers visiting from out of state: Ma Bell & Hacker.

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.GrowRuck Memphis 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

Special Sauce 443

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
High knees
Butt Kicks
Leg Kicks
Heel to Toe Grabs
Karaoke
Side Lunges
In & out merkins (5 wide, 5 regular, 5 narrow)

Mosey to Soccer field.

THA THANG:
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines

Mosey to Soft top

4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
-pull ups
-tempo lunges
-mountain climbers
-Carolina DD

Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2

Burpee w jumps over single/double line
5,4,3,2,1
Sprint to far line of tennis court and back pedal in between each round of burpees

MARY:
Mosey to soft top for Mary

LBCs
Toe touch w/ off leg hovering
Freddy Mercury
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups

Mosey Back to the flag for Al Gores until the clock struck 545

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!

ANNOUNCEMENTS:

Aaarrrggghhh where is the invisible box

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Seal Jacks x20
Hillbilly x15
Slow side lunges x10
Cotton pickers x10
Jacobs ladder (starting at 5) finger merkins and gorilla squats

THA THANG:
Aiken Legs
    Squats x20
    Lunges x20
    Split jacks x20
   Imaginary box jumps x20

Bat Wings (boring I was told)
    Forward arm circles x20
   Backward arm circles x20
    Seal claps x20
    Overhead claps x20

Indian run around Caruth to tennis courts

Aiken Legs
Abs: Uptown crunch (left/right), LBCs, reverse crunch x12
Lunge across both tennis courts while doing a hand release merkin on each line
Reverse lunge back with WWII sit up at each line

Aiken Legs
Bear crawl across both courts, crawl bear back, lunge across both courts with a squat at each line, crab walk back

Aiken Legs

MARY:
With little time we decided to squat it out and got up to 28
Total squats guesstimate: 133

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Eruzione, F150, Ina, Neutered, Rocket Man, Special Sauce, Spread
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
2. April 13 Blackops at Norbuck Park in Lake Highlands

Mexican Splash Beach Rocks

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
8 pax did some work this morn with bags of Mexican Beach Peebles and played some ultimate. Splash overdid it…so I’m guessing it was a decent workout. We did some new exercises and didn’t have any music…so I guess that is a plus. Highlights included ina blowing up alright alright in ultimate and the chairman going double cinnamon roll. Happy Easter!

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, F150, Icebox, AlrightAlright, Sleeveless, Eruzione, Chairman Mao
QIC: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13.
2. April 13 Blackops workout at 0530.

Eruzione Sets The Pace

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Slow squat x 10
Monkey humpers x 10

THA THANG:
Mosey to the benches
   5 incline MCs
   5 derkins
   5 dips

10 box jump burpees
Repeat 5x5x5
5 x 180 degree burpees
Repeat 5x5x5
5 dead man burpees

Mosey to Dallas Hall SMU mall
Walking lunges + gorilla jump every 4 lunges till reaching flag pole
Circle up.
Ring of fire – 6 inches + flutter kicks
20 Overhead claps

Mosey
Partner up for Dora – 100 merkins / 200 LBCs / 300 squats

Mosey back to the soft top.
New freesbie exercise from Splash: circle up in a plank position and pass the freesbee with your feet.

In the game of ultimate freesbie, “colored shirts” won “gray shirts” with a tiny margin of 1 point. Coach K injured his knee and had to miss a part of the game.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, F150, Goldie, Coach K, Plus One, Splash, Neutered, Chairman Mao
QIC: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
AlrightAlright learned his first word in Russian – “pingvin”, which stands for “penguin”.

ANNOUNCEMENTS:
1. Next happy hour is April 13

A little bit of every Splash

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
A whole bunch of stuff

THA THANG:
Mosey.

MARY:
sprints across parking lot

COUNT-OFF & NAME-O-RAMA:
PAX – Special Sauce, Eruzione, Neutered, Icebox, Sunshine (FNG), Princess Turtlehead (FNG) , Aaarrrggghhh, Spread, AlrightAlright, F150
QIC: Splash

CIRCLE OF TRUST/BOM:
Splash prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day.

Teasip Deck of Death St. Paddy Twist

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH

THA THANG:
a deck of cards workout.

Hearts: Burpees
Diamonds: Merkins
Spades: Squats
Clubs: LBCs
Jacks: Seal Jacks
Queens: Suicides
Kings: Mountain Climbers
Aces: Paint the lines

Bonus St. Paddy’s twist: every fourth card a dice was rolled for a multiplier (wasn’t ideal when Eruzione rolled a six and drew the 9 of diamonds for 54 merkins or when Teasip rolled a four and drew the 10 of hearts for 40 burpees).

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX –  AlrightAlright, Ant Man, Chairman Mao, Coach K, Eruzione, Podcast
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Didn’t quite finish due to some strategic rolling and drawing as 3 paint the lines in a row twice in the last 10 minutes helped bring the workout to a close. Maybe next year.

ANNOUNCEMENTS: