Alright’s Favorite Things

COUNT-OFF &NAME-O-RAMA:
PAX: AlrightAlright, Belk Bowl, Helmet, Special Sauce, Aaarrrggghhh, Teasip, Rump Roast, Ant Man
QIC: DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
IST X 15
Daisy Pickers X 10

THA THANG:
OutKast- hey ya, SSH + burpees with “hey ya” (22)
DJ Khaled Ft Rhianna, Wild Thoughts- back plank + dip with “wild” (53)
Queen, Bohemian Rhapsody – P1 jump rope, P2 10 pull-ups, switch
Beanie Sigel, Feel it in the air – Freddy Mercury’s + rugby sit-ups with “air” (32)
Queen, fat bottomed girls- P1 jump rope, P2 20 LBC’s, switch
Panic! At the disco, High Hope- plank + merkin with “high” (31)
JT, Sexyback- flutter kicks + yeah thrusts with “sexy” and “go head be gone with it” (72)
Selena Gomez, Wolves- Superman’s +T merkin with “you” (30)
Jawga Boyz, All the Girls Wanna Ride- Chairman Specials
Queen, Another One Bites the Dust- P1 jumps rope, P2 5 pull-ups, switch
Queen, We Will Rock You – SSH + burpee with “we will”

MARY:
Included above

CIRCLE OF TRUST/BOM:
Didn’t do as good of a job as I wanted to of getting my message out so I’ll try it here: Q’ing is fun! If you’re new at it don’t hesitate to reach out to others for ideas, I text Alright Alright all the time about things I’m thinking about and there are others who are happy to help. The important thing is that you try and we’ll support you through it. That is until you get the hang of it and then we’re going to be a bunch of smart asses to you.

MOLESKIN:
As promised to Rump Roast there was no running. To get our cardio we used a heavy dose of jump rope, to make it even better for Alright Alright we listed to various Queen songs while we did it. AA had some words for the Q but he made me crawl bear upstairs a couple times so he had it coming. Not a ton of mumblechatter since we were sucking wind and listening to a sweet playlist. Special Sauce had some words about the Beanie Siegel song and how I don’t get any slow jams at home anymore but I mostly ignored him.

Tried to console Teasip on the A&M loss but we couldn’t tell which team was which because they and Miss St wore the same jerseys for the game.

ANNOUNCEMENTS:
1. Nominate for Q of the year!
2: vote for volunteerism or college football watching

Ryder Cup Day 3

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Shame – hold plank and merkin with “shame” (35)
Level Up – flutter kick and LBCs with “level” (85)

THA THANG:
Field of dreams, teams of four/five

1st inning
Home- 15 burpees
1st- overhead claps (as many reps as possible, AMRAP, goes for all the other exercises as well)
2nd- squats
3rd- jump rope

2nd inning
Home- 15 burpees
1st- plank
2nd- t merkins
3rd- jump rope

3rd inning
Home- 15 burpees
1st- flutter kicks
2nd- lunges
3rd- jump rope

4th inning
Home- 5burpees
1st- Rugby sit ups
2nd- Freddy Mercury’s
3rd- jump rope

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Ant Man, BOOMER, Special Sauce, Ina, Walmart, Hannigan, Teasip, Oatmeal, Helmet, Pepper, Plus One
QIC: Icebox

CIRCLE OF TRUST/BOM:
our workouts are more fun when more people show up so let’s try to get out here more often when $2 lone stars aren’t on the line…and if that’s what it takes I think we can come up with some kind of competition to get free lone stars at Ozona every month (maybe 15 workouts a month gets a free 6 pack?). I for one am in on the Monday ruck’s, especially since Mav the Cav can go the distance.

MOLESKIN:
Was really banking on 16 PAX showing up so when we had 14 my planning went to sh*t but we eventually rallied to get teams that would have someone at each base.

First team to finish got a point (they didn’t mean anything but AlrightAlright likes points so why not?), team that had the most reps of one exercise got a discount on burpees the next inning…pretty sure I screwed this up but I was winded and not as sharp as normal.

Shout out to Helmet for not needing Ryder Cup to come to a beatdown (cough, @

Good luck team Special Sauce! If you need a luke warm body Saturday AM I might be able to roll my carcass out of bed for 30 minutes of body destroyer.

 

ANNOUNCEMENTS:
1. INSERT
2. INSERT

The Trail with Teasip

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 (in honor of the 12th Man)
IST x12
Reach backs x12

THA THANG:
Quarter mile intervals down the Katy Trail with the below exercises at each stop

Qtr 1: OH Claps x20, The Bird/Angels in the Outfield x20 (in honor of the natty A&M will win in 2020 or in honor of it being 20 years since our last conference title ¯\_(ツ)_/¯)
Qtr 2: Teasip special of Irkins and Derkins x12
Qtr 3: Step ups x12, Dips x12 and Up-downs x12
Qtr 4: LBC x12 and start back
As we reach Qtr 5, YHC had to exit stage right to use the Starbucks facilities so Oo-De-Lally took over. YHC was able to meet back up for the last bit of Penguin crunches x13 and the final qtr interval, which we followed with burpees around the circle to 20

MARY:
Had just enough time for Flutter Kicks x12 back at La Madeline

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Candy Cane, Gambler, Helmet, Ina, Oatmeal, Oo-De-Lally, Pookie
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out with the continued striving to bring FNGs

MOLESKIN:
A good crowd of 10 PAX were ready to kick off college football season. YHC had crafted a playlist of entirely college fight songs (with a couple of non-fight song additions) for the morning workout. The warm up was accompanied by Centuries, which a few of the PAX seemed to have blocked from their memory of ESPN playing that song every 30 seconds during the first year of the playoff. The next song that came up on the shuffle was of course the Aggie War Hymn. YHC didn’t plan this, but was glad Spotify recognized the importance of having that be the first song to really set the tone. Not a lot of mumble chatter this morning, other than some inquiring about whose fight song was playing at different times. YHC did decide to honor the recent A&M seasons by starting the workout strong, then having everything turn to crap for the second half of the workout (no Pepper homage to our ancestors of old as YHC had prior experience of locating the nearest Starbucks to the Katy Trail). No hymns were played and AlrightAlright got to hear the Wake song near the end after some complaints about not having heard it yet. Overall another great morning with the F3 guys

ANNOUNCEMENTS:
1. 2nd F event Saturday at Ozona to watch college football. Games start at 11, event is come and go

Bring in the Lefty

Saturday #backblast
F150 Coach K Helmet Teasip Podcast joined YHC for the substitute Q after Special Sauce called in the big lefty due to his college roommates surprising him for a wkd of bar hopping and debauchery. To his credit he did send me a workout for us to do, here it is:

As you can see he can’t spell, I don’t blame him though, he went to school in Ohio so it’s to be expected.

He also didn’t count on us being superior athletes as we completed the workout in 40 minutes, giving me 20 minutes to do every Mary exercise I know and incorporate as much of the coupon as possible.

The important thing is that Coach K and Teasip continued to pick up ground on AlrightAlright who is sure to be out of shape after a week of European eating and drinking.

See y’all this week!

 
 

AlrightAlright F3 is more than just Fitness

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x21
IST x10
Hillbilly x10
Moroccan Night Clubs x20
Moroccan Night Clubs with High Knees x20

THA THANG:
Migration to Snider Plaza (stops along the way for the following exercises)
Burpees x5
Peter Parkers
Lunges x10
Imperial Storm Troopers x15
Parker Peters
Merkins x20

Fun at the Plaza
Backwards run 40 yards, sprint back
25 Plank Jacks

Cora (Dora with focus on core)
Partner 1: run around fountain and back
Partner 2: exercises (Rosalita x100, Freddie Mercury x200, Flutter Kicks x300)
Flapjack and repeato until all teams have completed the exercises.

More Fun at the Plaza
Squats x30

Return Migration
Burpees x5
Long Mosey back
Mountain Climbers

MARY:
Paulinas (aka Reverse Baby Crunch) x12
LBC x12
Penguin Crunch x12
Heels to Heaven x6

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Boney Express, Coach K, Helmet, Icebox, Ina, Special Sauce, Splash, Spread
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC took this opportunity to talk about a former F3 Winston-Salem brother who took his own life last week. He had fallen into serious depression and had stopped going to F3 months ago. YHC is not an expert on depression, but YHC knows that loneliness doesn’t help. The men of F3 Winston-Salem will always wonder how Hoser slipped through the cracks. This should be a reminder to us that we should constantly be leaning on guys to come back to F3 if they’ve been absent for a while. They need F3 for the fitness, but more importantly they need this brotherhood.

MOLESKIN:
– #kotters to splash and Spread after several weeks off.
– the PAX were pretty quiet during the running portions of the #beatdown
– we focused on core today because many of the PAX want to have fresh arms and legs for the #ironpaxchallenge on Friday. So far the fastest time in the nation is 20:45

ANNOUNCEMENTS:
INSERT ANNOUNCEMENTS MADE FOR THE MORNING.

Ina take on Burleson Park

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Dips x 12 IC
Irkins x 12 IC
Step up x 12 each leg OYO

Partner up
Partner 1 Frisbee thrusts in plank position x 20
Partner 2 jump rope
Switch and repeat
Partner 1 frisbee walk out down and back
Partner 2 jump rope right and left leg x 25
Switch
Partner 1 frisbee drag down and back
Partner 2 jump rope high knees x 25
Switch

Q then put jump ropes and frisbees back in car as I needed to catch my breath.

Mosey to top of parking garage for following list of exercises to be completed OYO:

Start with first exercise, then run up ramp across and down ramp back. Then repeat exercise but add second exercise from list. Run same distance after both exercises complete. Then repeat those same two exercises and add the third exercise on list then run same distance after all three exercises compete, continue until all complete list of exercises.

10 shoulder taps
20 squats
5 burpees
20 LBC
25 shoulder press
10 merkins
20 Star jumps

So totals are 70 shoulder taps, 120 squats, 25 burpees, 80 LBC, 75 shoulder press, 20 merkins, 20 Star jumps and running in between.

Mosey back to soft top from top of parking garage

MARY:
Rugby sit up x 12 IC
Freddy Mercury x 20 IC
Heels to heaven x 10 IC
Sky crunch x 12 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Boomer, Helmet
QIC: Ina

CIRCLE OF TRUST/BOM:
INA Prayed the PAX out

MOLESKIN:
I was hoping we would have enough Pax for ultimate frisbee but we did not. We completed the workout with 10 minutes to spare. We elected to go on and at least throw the frisbee around to conclude the morning. I am grateful for the 3 that joined this morning, it was a great time.

ANNOUNCEMENTS:
August 10 next F2 event
August 18 Rangers event

No Parking Garage Garbage this is Trail Day

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Windmills
Leg swings

Mosey to Katy Trail with karaoke en route

THA THANG:
Burpees x5
Lunges x10
QM – scout run
IST x15
Merkins x20
QM
Plankjacks x25
QM
Squats x30
QM
Burpees x5
Lunges x10
Calf-raises x20
QM
IST x15
QM
Merkins x20
QM
Plankjacks x25
QMirage – Native American run (necessary for YHC)
Squats x30

Meander/Mosey back to LM

MARY:
We did some MARY

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Aaarrrggghhh, Helmet, Chairman Mao, Oatmeal, Special Sauce, Smurf (FNG)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout. Prayers up for our guys out of the country on missions. Remember that this is about leadership – let’s do that.

MOLESKIN:
TRADITIONAL KATY TRAIL THURSDAY – NO PARKING GARAGE GARBAGE. New PAX today, buddy of the Q from way back, appropriately named Smurf due to his affinity for the color red and YHC’s desire to needle. Solid turnout.

ANNOUNCEMENTS:
2nd F Happy Hour at Ozona’s August 10th.

Skyscraper

Skyscraper: Mao Edition

Directed By: Chairman Mao

Supporting Cast: Team Fortnite (Pepper and Ant Man ), AlrightAlright , Ina , Coach K , Helmet

Musical Support: DJ Icebox

Special Guest: Starfish

9 pax joined forces to survive the Skyscraper: Mao Edition

Warmup
Side Straddle Hops
ISTs
Don Quixotes

Hold on Dear Life
The Rock spends most of the movie holding stuff up or hanging on for dear life; so, this was meant to mimic that.
1 minute Monkey Bar Hold
1 minute Forward Plank
1 minute Wilt Chamberlin

Fight the Bad Guys
1 Minute Prisoner Squats
1 Minute Pull the Rope
1 Minute Iron Hulk
1 Minute Mystery
1 Minute Rest

YHC gathered the Pax’s least favorite and favorite exercises to determine the mystery exercise. By the magic of Google Random Number generator, the Pax were award 1 minute of Monkey Humpers which was met with some complaints. After Round 2, AlrightAlright felt we spent too much time fighting bad guys and in jail, which is obviously impossible. You can ever never spend too much time fighting.

Get to Blimp
The PAX needed to make it to rescue BLIMP to get home.
Bear Crawl Ramp
5 Burpees
Crawl Bear Ramp
10 Lunges each leg
Crab Walk Ramp
15 ISTs each leg
Bear Crawl Ramp
20 Merkins
Crawl Bear Ramp
25 Plank Jacks
Crab Walk Ramp
30 Squats
Run to the Top

Lose Ya Leg
The Pax made it to the top but their Blimp blew up when the reached it. The force of the impact blew off their fake leg; so, they were forced to travel back down on one leg
1 Single Leg RDL, Hop Across Same Leg, 1 Single RDL opposite Leg, then go down a level.
RDLs were increased with each level until the PAX successfully escaped the Skyscraper.

At this point, new arrival Helmet did not seem to be suffering as much as the other PAX. YHC felt the best way to fix this was a long Mary Performance.

Mary
40 пингвин crunches – Helmet was able to embrace the suffering. Eruzione is this correct Russian?
21 LBCs
15 Scissors

Heard at F3
“That’s not where you play disc golf ”
“We should form an F3 Speedball, and prove to those guys they are out of shape”.
“As long as I’m at more workouts than Pepper it’s been a good week”

YHC appreciates all PAX for joining him at the first F3 Dallas Movie morning and looks forward to future collaborations with DJ Icebox .

Below you will find the trailer, Special Sauce / Movie theme song, artist discussion of theme song, along with the soundtrack. Hope you enjoyed your #burlesonbeatdown and F150 can finally now not bug YHC about writing a #backblast

https://www.youtube.com/watch?v=tQqEeepdD2U
https://www.youtube.com/watch?v=NB-4oD2ynSk
https://www.youtube.com/watch?v=t9QePUT-Yt8

4 Corners

#backblast
AO: Caruth Park
Warm-O-Rama: SSH, IST, side-lunges (slow), daisy pickers, mosey to tennis courts
THA THANG
FOUR CORNERS- Each corner of the tennis courts had an exercise (1 minute at each corner) chosen by the roll of a dice and another roll of the dice showed us how to get to each station.
Set 1- Bear crawl to each station. Stations: Hand release merkins, wall sits, J-Los, SSH
Set 2- Walk to each station. Stations: Carolina Dry Docks, Bobby Hurley?(squat and slap ground), rugby sit-ups, seal jacks
Set 3- Forward Lunge to each station. Stations: T-merkins, plié squats, hold plank, high knees
Set 4- Sprint around full court then to station. Stations: Shoulder raises, monkey humpers, LBC’s, Alley lines
Set 5- didn’t have time so we 10x diamond merkins, gorilla squats, Freddy Murcury
COUNT OFF AND NAME-O-RAMA
PAX: Gambler, Ina, Coach K, Icebox, Oo-De-la-ly, Teasip, Pony Express, Alright Alright, Helmet and Rocket Man
QIC: Aaarrrggghhh
YHC prayed us out
4 Corner Beer choice after completing work out: Heart O’ Texas (Red Ale), El Chingón (IPA) and Local Buzz (Honey-Rye Golden Ale). Will be sure to pick up more Local Buzz due to it being the first one gone.

Jacob’s Dirty Lunge

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Don Quixotes
Butt kicks
Karaoke

THA THANG:
Jacob’s Ladder 7:1 Dancing bears and Carolina dry docks

Mosey to soft top/benches

3 sets of dips and bilateral clay-makers descending in reps from 12

Dirty McDeuce: 3 exercises, 4 sets, 12 reps per exercise, lap in between sets
Irkins
Squats
Core: Rugby sit-ups, WWI sit-ups, LBCs, rugby again

Meander/mosey to tennis courts

Reverse lunges across courts, starting with 3 T-merkins, 6 in middle, 9 at far end, 12 in middle, ending with 15 at start point

MARY:
Dolly
Freddies
Rosalita
WWII sit-ups
Vietnam sit-ups (then re-named Ruk/Candy Cane sit-ups due to the position of the legs)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gambler, JoJo, Icebox, Chairman Mao, Rocket Man, Helmet, Tuba
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Prayer request for a daughter of one of the couples that leads the young married department at PCBC, who just had a brain tumor removed and is now at home recovering. AlrightAlright reflected on his 4 years doing F3 and encouraged the PAX to continuing working on EH’ing #sadclowns. YHC prayed us out, grateful for the guys around him, the ability to workout, and for the guys that weren’t with us this morning.

MOLESKIN:
Persistent drivel from AlrightAlright, who will now informally be referred to as #soprano per decree of YHC. Some comments about the field being wet. A potential exercise was decided against at one point.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis