Merkin Mile with Gus

IMG_5727

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

Where is Williams Park anyway?

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Stormtrooper x20
Windmill x10
Carolina Drydocks x10

THA THANG:
Williams 10×5:
Squats x10, Merkins x10, WWII x10, run up ladder and go down slide. 5 rounds

Bear crawled around a bit with burpees every now and again (25 burpees total)

Walking lunge / burpee ladder. Follow the trees around the park doing increasing number of burpees at each tree. (9 trees total)

Dirty McDeuce:
Claymakers x12 each leg
Irken/Merkins/Derkin x12
OHD Claps x12

More burpees, cause why not?

MARY:
LBCs x15
Scissors x15
Penguin Crunch x15

More burpees, cause, again, why not?

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Gold Digger, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Omaha Q because some people needed their beauty rest. Felt like a trap being led to a new AO, but it all worked out.

PAX were a big fan of the Williams Park slide, which is about twice as high and steep as those at Caruth. Add some fresh rain and you’re knee high to a grasshopper. We gave Teasip a solid 8.25 for sliding on his feet and sticking the landing (minor buckle of the left knee docked him some points). I even ended the workout with a final trip down the slide to compensate for the 90 burpees.

Minor complaints about the number of SSH to kickoff the workout. I wanted to embrace the spirit of the original Q and his passion for the exercise. Granted 25 isn’t a lot, so complaints were promptly ignored.

I did regain credibility by saying we’d do 100 burpees but only did 90. As always, I’m here for the people, so I do what I can.

ANNOUNCEMENTS:
1. Guest Q tomorrow, Gus from Memphis, at Burleson Park 0700
2. VAPE dinner May 29
3. 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

Teasip…I can’t feel my shoulders

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
10 penalty burpees for no flag
Side Straddle Hops IC x15
Imperial Stormtrooper IC x15
Cotton Pickers IC x10

THA THANG:
Spider-Man Crawl across both tennis courts, then 20 OH claps.
Lounge walk back, then Bolt 45s
Don Brown (12 merkins, crab walk to between the two courts, 12 diamond merkins, crab walk to end and 12 T merkins)

Paint the Lines, followed by 10 body builders

Followed with Suicide Ladder, which involved a suicide and doing increasing Carolina Dry Docks by 5 each time you came back to the starting line

Did a suicide (regular) and 12 Newton Cradles

Finished up with one round of Caterpillar (only one single file line)

MARY:
James Bond for two rounds
Penguin Crunch x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Gold Digger, Hippy, Icebox, Oo-De-Lally, Pepper, Waterboy, Oompa Loompa (Charlotte)
QIC: Teasip

MOLESKIN:
Some annoyance with the Burpees though the blame should fall to the flag owner for not ensuring the flag would be at the workout. Not much complaining again until the Suicide Ladder where the PAX seemed to think they got their shoulder work in for the week. Got to see the rare sight of Pepper showing up for a workout where he didn’t Q.

CIRCLE OF TRUST/BOM:
Shout out to Oompa Loompa for joining us from Charlotte. Great seeing Waterboy back out there.

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

DALLAS GROUP MUSTANG

AO: La Madeleine
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Gold Digger, Jon, Ina, Neutered, Wait Time
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:.
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

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

This week is a big week for F3 Dallas. The weather is coming back into the Spring temperatures which means it’s time to EH men who have used the weather. We also have a Black Ops on Friday (April 13) in the Lake Highlands area at Norbuck Park5:30 AM. Later that night we have our 2ndF Happy Hour at Ozona Grill and Bar. With all this excitement this week and potential let’s reach out and make each day count!

Weekly Q Helpful Source:
Men if you are looking for what F3 is about in leadership check out the F3 Roundtable Soundcloud.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: TBA

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: TBA

Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: TBA

Friday:
Bootcamp Workout, Blackops Norbuck Park
5:30-6:15 AM
Q: F150

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: TBA

Weather Policy
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park0530, great location for all our Lake Highlands PAX.

PAX: Aaarrrggghhh, Ant Man, Gold Digger, jon, Ina, Neutered, @WaitTime (F3 Omaha), Alright Alright

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

Naked Man Moleskine:
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

Announcements: Happy Hour tomorrow night at Ozona at 1730 & beatdown at Norbuck Park tomorrow at 0530.

 

Benches aint nothing but

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x20
Cotton pickers x10
Slow side lunges x10
Baton death march w/5 merkins around Glencoe (Coach K held plank)

THA THANG:
Glencoe 5x5x5x5: 5 pull ups, 5 burpee broad jumps, 5 swerkins, 5 times

Aiken Legs: squats, lunges, split jacks and box jumps x 20
Bat wings: forward/backward arm circles, seal claps, overhead claps x 20
Rugby sit-ups, uptown crunch (left and right) WWII sit-ups x 12
Rinse and repeat the above

Jacobs ladder across soccer field: started with 5 Chuck Norris merkins and 1 WWII sit uptitle.

MARY:
Penguin crunch x12
Rosalita x20
J-Los x5

COUNT-OFF & NAME-O-RAMA:
PAX: Clark, F150, Gold Digger, Coach K, AlrightAlright
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
Aaarrrggghhh prayed us out

MOLESKIN:
We learned from AlrightAlright that proper Boxjumps should be done with step downs. Otherwise there will be a knee impact problems in the future.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

Run Pain Run Pain Repeat

AO: #KatyTrailThursday
F3 WELCOME & DISCLAIMER:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gold Digger, Ina, Teasip, Gambler
QIC: Pepper

AO: #KatyTrailThursday BC
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
12 reps, 11, 10…1 rep each of Merkins, Squats, Shoulder Step Ups, and WWII Sit Ups

Around the world merkins on curb (10 irkens, 10 left hand up, 10 right hand up, 10 derkins)

Arm Circles x20 forward and back
Overhead Claps x20
Bird x20
Seal Claps x20

MARY:
LBCs x 20
Pingvin Crunches x15
Scissors x20
Uptown Crunch x15
Boat to Superman, on my command

Repeato around the world and shoulder series

Little more Mary while waiting for the Katy Trailers to mosey on in

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thought it was going to be a solo workout playing R.E.M and Celine, but fortunately Ant Man joined Coach K this mornin’.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

Opening Week of Baseball

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
All IC x27
Side Straddle Hops
Imperial Walkers
Squats
Hillbillies
Cherry Pickers

THA THANG:
Mosey to benches
Partner up
Part 1
    P1 DIDs x20 (Dips, Irkens, Dirkens)
    P2 Low, Low Squat Hold AMRAP (as many reps as possible)
    Rinse and Repeat
Part 2
    P1 Box Jumps up the bleachers
    P2 AMRAP Squats
    Rinse and Repeat
    Rinse and Repeat
Part 3
  Rd1
    P1 Round the bases and tag P2 awaiting in RF
    P2 Pole running right field to left field
  Rd 2 Back to Home plate
    Bear crawl to 1st (SSH for 6 count)
    LT Dans to 2nd (Beetle Bailieys for 6 count)
    Crawl Bear to 3rd (Low low squat hold at bottom for 3 count x7)
    One legged dog to Home plate (Plank rotation for 6 count)
Part 4
    Indian Black Snake Run back to flag

MARY:
TANKS x22
Travolta Merkins
Alternating Shoulder Taps
Nolan Ryans
Knerkin (knuckle merkin)
Squat Jumps

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, BOOMER, Gold Digger, AlrightAlright, Icebox, Teasip
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared about a reading plan through the Bible of each day of the week (http://ekklesiacommunities.org/blog/post/-passion-week ) and he challenged the PAX to join in one of the many churches that will be celebrating Easter this weekend. Goldie shared that PCPC will be having noon services all week this week (https://pcpc.org/events/detail/20234/holy-week-at-pcpc/ ).

MOLESKIN:
Coach K worked out on his own and joined the rest of the PAX as we wrapped up MARY.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. BLACK OPS AO will be on April 13 location to be announce on Saturday March 31.

Aaarrrggghhh Sweet Sixteen Katy Trail Run

AO: #katytrailthursday
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSTx16
IST x 16
Around the world merkins on curb x 4 a piece

THA THANG:
Mosey down to the trail
16 t-merkins OYO
1/4 mile intervals with the following pain stations totaling 16 reps: squats, pulsating merkins, j-lo’s, penguin sit-ups, WWIIs, lunges, arm raises
1/2 Indian run back followed up by 1/4 intervals with following pain stations totaling 16 reps: Staggered merkins (left and right), uptown crunches (left and right), plié squats.
Jog back down to La Madeline to wrap up.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX – Gambler, Gold Digger, Neutered, Sambuca
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:
FNG recently went through knee surgery 6 months ago, underestimated the amount of cardio on a Katy Trail Thursday. Sambuca accompanied him. It should be noted that the FNG was originally the one that EHed Sambuca. He did vow to show up to a Wednesday beatdown, so we proposed to name him with the group.

Gentlemen, we are all blessed to have the opportunity and the ability to work out and have some fun with such a great group of guys. Come on out and have some fun, weather should start getting prime.

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

Gold Digger Run Workout & Coach K Beatdown

AO: KatyTrailThursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST

THA THANG:
Running with Pain Stations workout (Gold Digger)
Out
1/4 mile intervals x4
First Stop: 50 merkins and 50 LBCs
Second Stop: 50 squats and 50 scissor kicks
Third Stop: 50 shoulder press and 50 Freddy Mercury
Fourth Stop: 50 Lounges and 50 LBCs

In
1/2 Indian Run x2
First Stop: 50 CDDs and 50 an exercise of your choosing
Last Stop: 50 complaints about running

Bootcamp (Coach K)
Up ‘n’ Over Squat Ladder:
Bear crawl up staircase
1 squat
Run down
Up to 10 Squats and back down to 1

Randorama (20 reps each, 2 rounds)
Squats, Irkens, Overhead Press, Lunges, Derkins, Dips

Burpee Suicide Ladder across museum lawn, suicide with increasing number of burpees at each marker

MARY:
Raccoon Crawls around museum garden beds (Freddies, LBCs, Rope Climbs, Reach Throughs, Penguin Crunch, WWII Sit Ups)  – Coach K

COUNT-OFF & NAME-O-RAMA:
PAX –  AlrightAlright, Boomer, Teasip, Pepper, Ant Man, Chairman Moa
QIC: Gold Digger

PAX –  F150
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: