Thunderstruck by ICEBOX

THE SCENE: 65 light thunderstorm
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
Olympic Theme – disclosures/warmup
Chinese National Anthem – warmup

THA THANG:
Three 6 Mafia, Poppin My Collar- back plank + dip with “poppin” (36)

Queen, We Will Rock You- T claps + burpees with “we will” (16)

Randy Houser, How Country Feels- paint the lines

Lloyd Banks, Beamer Benz or Bentley- plank + zebra plank with “Bentley” (29)

Brantley Gilbert, Kick it in the Sticks- run to the next level of the parking deck, burpee, run back, burpee, repeat

House of Pain, Jump Around- alternating leg lunges + jump with “jump” (86)

KC and the Sunshine Band, That’s the Way I Like It- plank + merkin with “uh-huh” (87)

Adelitas Way, Notorious- run up a level on the parking deck, 10 squats, run down, 10 squats, repeat

Snow, Informer- star skaters + SSH with “boom” (48)

Haddaway, What is Love- Imperial Storm Troopers + burpee with “hurt me” (28)

Bachman Turner Overdrive, You Aint Seen Nothing Yet- suicides

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright, Teasip, Coach K, Chairman Mao, F150
Q: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

 

Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x25
ISTs x12
Hillbillies x12

THA THANG:
Mosey to the Parking Deck

Iron Hulk – 1:4 ratio of Merkins to OH Air Press. Ascending to 10:40 ratio.

Burpee Back Mountain – Partner up, one partner runs backwards up two ramps/one level of parking garage and then back down, while the other partner performs burpees. Flapjack. Continue until 100 cumulative burpees.

Ring of Fire – Flutter kicks, 120 reps
Ring of Fire – Makhtar N’Diaye, 60 reps

Lt. Dan modification – 1:4 ratio lunges to T-merkins. Lunge walk up two levels of parking deck.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Dips
Irkins
Isolated lunges, 6 each leg
Dirkins

Mosey back into the parking deck
DORA
Merkins – 100
Squats – 200
LBCs – 300

MARY:.
Homer to Marge
Rugby Situps
Box Cutters

COUNT-OFF & NAME-O-RAMA
20 PAX –Plus One, Obama Care (FNG), Kitty, Splash, Carmen San Diego (FNG), Tootsie (FNG), Podcast, Goldie, Eruizone, AlrightAlright, Chairman Mao, Ina, Icebox, Neutered, Boomer, Foretran, Sleeveless, Coach K, F150
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.

ANNOUNCEMENTS:

coupons merkins how many

THE SCENE: 66 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Hillbillies IC x10
Goof Ball IC x 20
Annies IC x 30
Windmills IC x30

THA THANG:
Mosey around the walking trail

Partner workout:
Rd 1
P1 Sprint to each parking landing, 35 merkins down and back (7 stops total)
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in

Rd 2
P1 Lunge walk to each parking landing, 35 Shoulder taps flag pole and back (3 stops total)
down and back
P2 Elf on a Shelf

MARY:.
Reverse crunches IC x25

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright , Gold Digger, Special Sauce, Coach K, Ina, Teasip, Chairman Mao
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.

ANNOUNCEMENTS:

 

Biathlon #katytrailthursday Edition

THE SCENE: 67 cloudy
AO: #katytrailthursday & SMU
F3 WELCOME
WARM-O-RAMA:
SSH x25
IST x15
Overhead claps x15

THA THANG:
Mosey to katy trail for some cross country skiing

Start with biathlon:
   Quarter mile “lap” followed by “shooting” from the prone position (10 merkins, 20 LBC)
   Quarter mile penalty lap for “missing targets” with 10 punishment burpees
   Quarter mile lap followed by shooting from the standing position (20 step ups, 20 overhead air press)

On to the skiathlon
   Indian Run down a quarter mile and back a quarter mile.

Back to the biathlon
   Quarter mile with T-merkins x12, Uptown crunch x12 Carolina dry docks x12)
   Quarter mile with penguin crunch x12 and Freddie Mercury x20

Last quarter mile with some scissor abs x12 in honor of Aaarrrggghhh
Some Aggies in the outfield (aka the bird) x12 in honor of Aggie Baseball opening weekend tomorrow.

#backblast for the bootcamp #beatdown with Coach K and F150

Mosey to Quad for the Starfish: Start in center of quad with four paths.
   Bear crawl / crab walk out to end of path, do exercise, bear crawl / crab walk back to fountain do a burpee. Repeato to the next path.

Rd. 1 – 5 reps  Bear Craw/Crab Walk to center of starfish 1 burpee
Rd. 2 – 10 reps  Bear Craw/Crab Walk to center of starfish 2 burpee
Rd. 3 – 15 reps  Bear Craw/Crab Walk to center of starfish 3 burpee

Path 1: merkins
Path 2: squats
Path 3: wwii sit-ups
Path 4: Carolina drydocks

Smu Blvd Stroll: walking lunge down the Blvd doing a burpee at every tree you pass.

Single leg deadlifts x20
Single leg lunges x20

SMU Blvd Stroll back

Mary
  Uptown Crunches left side x10
  Uptown Crunches right side x10

Mosey back to la Madeline to meet the rest of the PAX

MARY:.

COUNT-OFF & NAME-O-RAMA
12 PAX – Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, Gold Digger, Goldie, Ina, Isaiah, Pepper, F150
Q: Teasip & Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Until Splash is done or 45s

THE SCENE: 46 misty and foggy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Mountain Climbers
SSH
Hillbillies

THA THANG:
Mosey to softop playground

45s
5 pullups at playground
crabwalk over the bridge

Mosey to “children dancing” statue
Bear Crawl to park bench
Mosey to running trail
5 burpees
Mosey to start
Repeat 4 times

Find a bench
10 step ups
5 down and up inclined merkin
5 down and up derkins
5 dips
work backward to 1

Mosey over to tennis courts
Line up on double out line
Rd. 1
Paint the lines starting from far end, run backwards back to start, hit every line

Rd 2
Lunge walk on court, 10 merkins in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Rd. 3
Lunge walk on court, merkin slide walk in between courts, reverse lunge second court
Rinse and Repeat back to starting point

MARY:.
Uptown Crunch both sides
Rugby situps

Mosey to flag pole
25 yard sprints

COUNT-OFF & NAME-O-RAMA
14 PAX – Teasip, Neuter, Coach K, AlrightAlright, Eruzione, Spider Man (FNG), Aaarrrggghhh, Special Sauce, Fortran, The Gambler, Spread, Chairman Mao, F150
Q: Splash

Aaarrrggghhh Dirty McDeuce maybe more

THE SCENE:  39 light drizzle
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x 20
IS x 15
Side-lunge (stretch) x 10
stretchy back thing with claps x 10
Merkins x 10

THA THANG:
Glencoe 5x5x5x5- 5 pull ups, 5 swirkens, 5 gorilla jumps, 5 sets

Mosey over to the bleachers

Dirty McDeuce- Alternate step ups, LBC’s, single count merkins (4 sets of 12 reps each)

Mosey to tennis courts

Tennis Courts
Rd 1.
Bear Crawl to middle and ten single count merkins, crabwalk other half and 10 WWII. Walkcrab back to middle with 10 WWII, crawl bear other half with 10 merkins.
Rd 2
Lunge to half court with 10 merkins, reverse lunge other half with 10 merkins, same thing on way back.
7 addition merkins to get to a clean 140 for the day.
Rd. 3
Broad Jump across court and Burpee Dan back. Planked for some rest and through in 7 J.Lo’s. Paint the courts.
Finish strong

MARY:
Uptown crunch left and righ x12
LBC x12
Homer and Marge
Pickle pounders.

COUNT-OFF & NAME-O-RAMA
10 PAX – Icebox, AlrightAlright, Coach K, Chairman Mao, Ant Man, Teasip, F150, Pepper, Boomer
Q: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
Shared about men in need of prayer and prayed for them. Great workout men!

MOLESKIN:
much mubblechatter was made about the Qs counting ability, even perhaps times to try to make the Q stumble.

ANNOUNCEMENTS:

Chairman Moa’s Kickoff to F3 Dallas Olympiad

THE SCENE:  45 clear
AO: Burleson Park

COUNT-OFF & NAME-O-RAMA
21 PAX – Aaarrrggghhh, Splash, Panda, Gold Digger, Ina, Eruzione, AlrightAlright, Icebox, Ant Man, Plus One, Fish Sticks, Neutered, Coach K, Teasip, Boomer, Isaiah, Podcast, Hotty Toddy, Sleeveless, F150
Q: Chairman Mao

CIRCLE OF TRUST/BOM:

MOLESKIN:
Chairman Moa was let down my many PAX who were going to bring a speaker but failed to do so. It would not be the Olympics without some technical difficulty. Great beatdown for our new member Fish Sticks, who is another Aggie who has joined F3 Dallas. Medals were discussed and awarded for each team and for All round.

Icebox via Special Sauce

THE SCENE:  32 mostly cloudy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Montage — warmup (SSH, storm troopers, high knees, etc).

THA THANG:
Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Demi Lovato, Sorry Not Sorry – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

I’m Blue, Blue – bear crawl Native American runs

Rihanna, Diamond – diamond plank + diamond merkin (when she says diamond (or diamonds) 36 Times)

Whitney Houston – Freddy Mercury’s + WWII sit ups (when she says dance or somebody, 65 times)

69 Boyz, Tootsee Roll – suicides 

Techtronics, Pump Up the Jam – alternating leg lunges + jump (when they say pump, 43 times)

Reel 2 Reel, Move It – flutter kicks + LBC (when they say move it, 69 times)

Mosey playground picnic benches

Freak Nasty, Da Dip – hold back plank on bench + dip (when he says dip, 60 Times)

MARY
None

COUNT-OFF & NAME-O-RAMA
7 PAX – Coack K , Ina, Splash, Aaarrrggghhh, F150, Spread
Q: Special Sauce

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Special Sauce stepped in and Q’d a ICEBOX inspired workout with some Omahas here and there.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Teasip and Quarter Pounders

THE SCENE:  34 mostly clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x20
Reachbacks x10

THA THANG:
Mosey over to the football field for the Thang:

Quarter Pounder: start at goal line, run 25 yards, do 25 Carolina Dry Docks, run back to goal line. Run 50 yards, 50 squats, run back to goal line. Run 75 yards, 75 LBCs, run back to goal line. Run 100 yards, 100 plank jacks, run back to goal line.

Next did four rounds of four corners of the following: 15 merkins, 15 lunges (15 each leg), 15 penguin crunches and 15 monkey humpers

Followed that with the Red Barchetta: start at goal line, run 100 yards, 100 SSH, run backwards back to the goal line. Then run 75 yards, 75 mountain climbers, run backwards back. Run 50 yards, 50 flutter kicks, run backwards back. Run 25 yards, 25 merkins, run backwards back. Finish by running 10 yards, 10 burpees and run backwards back.

MARY:
Uptown crunch x12
Freddie Mercury x20 (Teasip made sure to continue the tradition of saying “most overrated band” before we started. You’re welcome AlrightAlright )
Rosalita x15
Homer to Marge

COUNT-OFF & NAME-O-RAMA
4 PAX – Aaarrrggghhh, Isaiah, F150
Q: Teasip

CIRCLE OF TRUST/BOM:.
Teasip prayed us out

MOLESKIN:

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Martin Family Band Jam

THE SCENE:  34 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
Hillbillies x20
Hippies x20

THA THANG:
Mosey with the flag to the bleachers on the open field

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip on Money

Junior Walker, Shotgun – bear crawl native american

Michael Jackson, Beat It (57 Beat It’s) – flutter kicks + WWII sit ups on Beat It

The Temptations, Get Ready (20 Get Ready’s) – SSH + burpee on Get Ready

Funktown America, Celebrate (37 Celebrate’s) – squats + jump up on bench on any variation of Celebrate

Kool and the Gang, Lady’s Night (52 Night’s) – plank + merkins on any variation of Night

Gretchen Wilson, Redneck Woman – suicides (run to goalpost 10 monkey humpers return to bleachers 10 more, rinse and repeat until songs end)

The Spencer Davis Group, Gimme Sold Lovin (28 Gimme’s) – inch worms + Carolina Dry Docks on Gimme’s

The Isley Brothers, Shout (85 shouts) – Freddy Mercury’s + LBC’s on Shout

Rural Route 3, He’s Still My Buddy – Tunnel of Love

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright, F150, Chairman Mao, Teasip, Coach K, Isaiah, & Highlighter from NC
Q: Icebox

CIRCLE OF TRUST/BOM:.

MOLESKIN:
on this cool morning there was much mumble chatter about the wonderful TX weather…60’s on Saturday and 34 on this great gloom.  Highlighter joined us from NC and he did to disappoint with his brightly colored orange F3 shirt. Did we even know that F3 shirts came in any other color but black/grey/or navy? As our fearless Q, DJ Icebox, led us we imagined him sitting at home counting each of the words for the exercises that we pushed through. Chairman Mao suggested that our Q could go to lyrics and do a search, but that would not be as fun. AlrightAlright wanted clarity on whether we were to exercise on only specific words or on any variation of the word our Q commanded…is on night or tonight or both?

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

https://itunes.apple.com/us/playlist/f3-dallas-martin-family-jam-band/pl.u-xlyNqRdskeL07p