At least I know how far I’ll be running

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright , Ant Man,  F150
QIC: Special Sauce

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, hillbilly, IST, cotton pickers, low and slow toe touches, slides lunges, air squats

Mosey over to SMU track – high knees, butt kicks, side shuffle and karaoke on the way.

THA THANG:
Each member of the pax took turns leading a lap.

Lap 1: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 2: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 3: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 4: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 5: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 6: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 7: 400M run, 10 count
Lap 8: 400M Native American run

MARY:
LBCs, V-ups, Freddie Mercury, rugby Situps
Mosey back to La Madeline and YHC prayed us out. Thankful for the opportunity to get up and push ourselves to get better this morning, and for a break in the weather.

CIRCLE OF TRUST/BOM:

MOLESKIN:
Aaarrrggghhh was very pleased with the amount of stretching to start the workout, while AlrightAlright said he didn’t wake up to come to yoga class. Everyone pushed the pax when they had the opportunity to lead their respective laps. Ant man contemplated life after emptying the tank on a 100M sprint, but major kudos for gutting out the rest of the workout. The question of the day still remains unanswered – where in the world is Ina?

ANNOUNCEMENTS:

Rain means Dora the AO

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlrightF150TeasipSpecial SauceOatmeal
QIC: Pepper

AO: Burleson Park/SMU Parking Garage
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x 10
Windmill x 10
Sumo squat x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee

Mosey to bottom of the parking deck

DORA:
Partner up
100 x T-merkins
200 x gorilla squats
300 x sweat angels

Mosey up a level

Bearway to heaven

MARY:
Flutter Kicks
LBCs

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Going back to school with Plus One

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , F150 , Oatmeal , Teasip , Coach K
QIC: Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 12
IST x 12

THA THANG:
Beep Test
Once Out – PAX perform below exercises (I AM SLOW).
20 Imperial Squat Walker
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill
Repeato until the last PAX is standing from the beep test

Princess Tea Party
Party Cake Merkins x 12
Partner People’s Chair x 60 seconds

Civics
Al Gore – Pax Counted to 60
*Should have considered a recount

Dora in the Jungle
Partner 1 – Alligator Walk across Court
Bear Crawl Back
Partner 2 – Crunchy Frog
Repeato to 75

Partner 1 – Alligator Walk with Merkins
Bear Crawl back
Partner 2 – Monkey Humpers
Repeato to 100

Partner 1 – Bear Crawl across Court
Crawl Bear back
Partner 2 – Penguin Crunch
Repeato to 100

MARY:
LBC x 20
Uptown Crunch x 12 (each side)
Rosalita x 20
Homer to Marge

I AM SLOW
20 Imperial Squat Walker (each leg = 1)
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill

Pendulum Circuit
Partner 1 – 10 Pull-ups
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 15 Swerkins
Partner 1 – 15 Swerkins
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 10 Pull-ups

CIRCLE OF TRUST/BOM:
Plus One prayed the PAX out on a cool (and somewhat rainy) morning.

MOLESKIN:
Due to the PAX’s performance on the Beep test, all were subject to the I AM SLOW set of exercises post Dora in the Jungle. Jury is out whether AlrightAlright could have continued. The PAX argued that in hindsight, collusion to drop out earlier would have been preferred. The PAX also inquired about other beep tests (especially pull-ups). Another exercise for another day.

ANNOUNCEMENTS:
1. Walmart Q tomorrow.
2. #RyderCup Happy Hour on Monday, October 15th at Truckyard.

Where is that trail?

 

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We went 2.6 miles in 47 mins

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Walmart, Coach K, AlrightAlright, Oo-De-Lally, Ina, F150
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
Some early complaints about going off-roading. Some talks of the Longhorn win. And, of course, some reminiscing about the Taylor Swift concert.

ANNOUNCEMENTS:
October 15th happy hour at Truck Yard
No planned 2nd F this Friday

Glad the deck was not done by one

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops  IC x25
Imperial Storm Troopers IC x20
Annies IC x15

THA THANG:
Official F3 Workout Deck of Cards were used

Oatmeal would draw a card (cards not in order, they were spilled while traveling home)
16 Wide-Armed Merkins
Backwards Run width of the park
25 Merkins
100 meter Lunge Walk
25 Squats
25 Plank Jacks
13 Chuck Norris Merkins
14 Carolina Dry Docks
300 meter Sprint
17 Monkey Humpers
20 Butt Kickers
15 Uptown Crunches (each side)
18 Squat Thrust
Karaoke across Gazebo
18 Rugby Situps
25 Shoulder Taps
12 Clay Makers (6 each leg)
25 Mtn. Climbers
25 Diamond Merkins

MARY:
see above for all our work

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal
QIC: F150

CIRCLE OF TRUST/BOM:
F150 talked about the leading the family and found that Oatmeal completely understood. F150 prayed the PAX out.

MOLESKIN:
I began to wonder if he would be alone for this gloom as when the clock struck 0530 there was no one around. At 0533 when I was about to head to the Gazebo to start a one manned beatdown Oatmeal rolled up. It was a great morning of mumblechatter for the two. As we were wrapping up we heard what we thought was a wreck so we ventured to check it out. To find out that a young man had broken his Axel on his car making a “sharp” turn by the park. He called a tow truck and the UP police helped him out.

ANNOUNCEMENTS:

AlrightAlright jacobs ladder

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Squats x10
Mosey to tennis courts

THA THANG:
Jacob’s Ladder
Bear Crawl across both courts, Burpee (7:1), Run back, T Merkins (1:7)
Run across both courts, Monkey Humpers (7:1), Run back, Squats (1:7)

MARY:
Ring of Merkins to 100
Wall Sit to 100
Overhead Claps to some number

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Icebox, Ina, Colonel, F150, Gambler, Ant Man, Rump Roast
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out

MOLESKIN:

ANNOUNCEMENTS:
1. Ryder Cup Ceremony at Truckyard on 10/15 at 5:30 PM

Lets run to the bridge

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbilly’s
Cotton pickers
Side lunge
OHCs
Windmills

5 sets: 5 pull ups / 10 Irkins

THA THANG:
Native American run to the bridge

Jacobs ladder:
7 explosive merkins, run to the top of the bridge, 1 (name tbd) plyo squat.
6/2, 5/3, 4/4, 3/5, 2/6, 1/7

Accelerator runs up the bridge:
Jog first 15yds, sprint next 30 yards. Rinse and repeat 4x

15 LBC
20 flutter kicks

Mosey back to tennis courts

Paint the lines
1 court of bear crawls / crawl bears
1 court of lunge walks forward/backward/side

10 burpee lateral jumps

MARY:
2 minutes of protractor

COUNT-OFF & NAME-O-RAMA:
PAX: F150OatmealPepperAlrightAlrightJoJo, Belk Bowl
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out.

MOLESKIN:
Not too much mumble chatter today, as I think the Jacobs ladder was quite a beating. AlrightAlright thought perhaps I thought today was Thursday, but Pepper reassured that I should block out the hate. Oatmeal continues to be eaten alive by mosquitos at Glencoe…I have a feeling bug spray will be making an appearance soon.

ANNOUNCEMENTS:
1. Ryder cup party will be on TBD at TBD location, so there’s that.

Ryder Cup Day 4

AO: Not So Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 18
LBC x 18

THA THANG:
Mosey to Track

Five Ball – Two teams of 5
Hole 1 – Baton Death March Lap – Burpees x 2
Hole 2 – Merkins x 12

Hole 3 – Baton Death March Lap – Burpees x 2
Hole 4 – American Hammer x 12

Hole 5 – Baton Death March Lap – Burpees x 2

Hole 6 – Squats x 12

Hole 7 – Baton Death March Lap – Burpees x 2
Hole 8 – Merkins x 12

Hole 9 – Mosey Lap
LBC x 18
Uptown Crunch x 9 (each side)

Hole 10 – American Hammer

Hole 11 – Baton Death March Lap – Burpees x 2

Hole 12 – Squat x 12

Mosey to Doak Walker Statue

Hole 13 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 14 – Sprint around statue plaza
Squats x 18
Lunges x 18

Hole 15 – Sprint around statue plaza
LBC x 18
Uptown Crunch x 18

Hole 16 – Sprint around statue plaza
Freddie Mercury x 18
Low Flutter Kicks x 18

Hole 17 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 18 – Sprint around statue plaza
Squats x 18
Lunges x 18

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Chairman Mao, Special Sauce, Ina, F150, Oo-De-Lally, Hannigan, Walmart
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed the group out before wrapping up.

MOLESKIN:
Holes 13 – 18 were completed in pairs as the Q was looking for ways to stay within the bounds of time. Despite the beautiful weather, the PAX remarked that the crowds on the track made it feel more like a muni course instead of Le National itself. YHC set out with the intention of a four ball competition but simple math would indicate 4 does not divide evenly into 10 thus generating the new Ryder Cup event of “Five Ball”.

ANNOUNCEMENTS:
Captains are on co-Q Saturday for a workout you will not want to miss.

Ryder Cup Day 2

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15 (at this point Oo-De-Lally arrived to tie things up for Team Oatmeal)

THA THANG:
Team WheelsUp/NetJets to the Course
Bataan Death March around the park. PAX at the Six does 3 burpees before running to the front.

Alternate Shot
Partner 1 run suicide, Partner 2 perform exercise. Flapjack and Repeato until 100 reps of the exercise have been completed by the pairing. Switch partners on each exercise. Side Straddle Hops, Imperial Storm Troopers and Flutter Kicks were done while waiting for the whole group to finish.

Round 1: Hand Release Merkins (Aaarrrggghhh made this request over traditional merkins. Pepper arrived prior to his shot in a Rory-like fashion – look it up if you don’t get it.)
Round 2: Monkey Humpers
Round 3: WWI Sit-Ups
Round 4: The Bird
Round 5: Squats
Round 6: Plank Jacks

MARY:
Pickle Pounders x10
Sky Pickle x15
Paulinas x15 (Sorry Dustin Johnson)
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man. F150, Hannigan, Icebox, Ina, Oatmeal, Oo-De-Lally, Pepper, Plus One, Special Sauce, Teasip, Wal-Mart
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC mentioned how every man in this group looks out for his brothers, and prayed that we will continue to look out for each other. We need to pick up the six in life, not just at workouts.

MOLESKIN:
Icebox correctly hypothesized that AlrightAlright chose to Q today because the #RyderCup is the only way that there will ever be a good turnout for one of AlrightAlright’s #beatdowns. AlrightAlright caught the PAX by surprise with the 100 monkey humpers and grumbling ensued. He hopes you all enjoyed getting to work with all of your teammates.

13 PAX gathered in the gloom for Day 2 of the F3 Ryder Cup. Team Special Sauce was only missing Pepper, and Team Oatmeal was missing BOOMER and .

YHC forgot to give the Disclaimer. This is a mistake that all of us make way too often. It is the Q’s job to remember to give it, but let’s now make it a point to give the Q hell immediately if he forgets. This needs to be given at every workout.

ANNOUNCEMENTS:
Ryder Cup continues tomorrow with Icebox replacing an injured splash as our Q. See you at Caruth Park at 0545.

Be on the lookout for an announcement about a #ThirdF event taking place at Park Cities Baptist Church on Thursday night.

Ryder Cup Day 1

AO: Flag Pole Hill 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x20

THA THANG:
2.3 mile Ruck.

Penalty 25 Squats with Rucks over head for not beating our 1 mile pace from previous Ruck.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, AlrightAlright, Pepper, Ant Man, Icebox, Teasip, Oatmeal, Special Sauce, Wal-Mart, Hannigan, Plus One, Ina, Aaarrrggghhh, Boomer 
QIC: F150