THE SCENE: 43 light rain AO: Burleson Park F3 WELCOME WARM-O-RAMA:
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.
Mosey out to bench area
Dirty McDeuce (4 exercises, 12 reps, 3x)
Isolated lunges, 6 each leg
Mosey back into the parking deck
Merkins – 100
Squats – 200
LBCs – 300
Homer to Marge
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
CIRCLE OF TRUST/BOM:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.
THE SCENE: 67 cloudy AO: #katytrailthursday & SMU F3 WELCOME WARM-O-RAMA:
Overhead claps x15
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
THE SCENE: 59 cloudy AO: Burelson Park F3 WELCOME WARM-O-RAMA:
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Monkey Humpers x5
15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.
Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad
Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)
Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees
CIRCLE OF TRUST/BOM: F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.
-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s, new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.
THE SCENE: 58 and cloudy AO: Burleson Park F3 WELCOME WARM-O-RAMA:
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10
Medicine Ball Baton Death March through Sorority row and campus.
3 lines – person in the front ran with medicine Ball overhead.
Back of the line Merkins x5 and then sprint to the front and take over the medicine Ball carry.
Park Bench Workout
Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.
Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
Station 1 – 5 Squats / 1 squat jump .
Station 2 – Ramp Runs
Station 3 – Medicine Ball Clean and Press
Station 4 – Bear Crawls / Crawl Bear
Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.
Mosey back to flag
LBC’s and BBC’s
COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce
CIRCLE OF TRUST/BOM:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!
THE SCENE: 32 mostly sunny AO: Burleson Park F3 WELCOME WARM-O-RAMA:
SSHs x 21
Imperial Storm Troopers x 22
Lil Wayne, Lollipop – lunges + burpees when he says “lollipop” (17)
D4L, Laffy Taffy – plank + merkins when they say “laffy taffy” (60)
Kayne West, Gold Digger – suicides
Pulltab, The Yao Ming Song – flutter kick + LBC’s when they say “Yao Ming” (99)
Snoop Dogg, Drop it Like it’s Hot – overhead claps + squats when he says “hot” (32)
OutKast, Hey Ya – Crab Walk Native American Run
DMX, Party Up – side lunges + jump when he says “up” (33)
Puddle of Mudd, Psycho – Freddy Mercury’s + reverse crunch when they say “one” (30)
POD, Boom – suicides
Trapt, Headstrong – Bear Crawl Native American Run
Tyga, Rack City – back plank + floor bridge when he says “rack” (82)
Lloyd Banks, On Fire – single leg dead lift + burpees when he says “fire” (21)
Colt Ford, My Truck – plank + merkin when he says “truck” (37)
Kendrick Lamar, Alright – back extensions + t merkin when he says “alright” (27)