Merkin Mile with Gus

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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

Inspiration for the Spartan

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Training Montage 

THA THANG:
Bogore, Salad Dressing – plank + merkin with “sauce” 35

Busta Rhymes, Girlfirend – P1 flutter kicks P2 run to end of tennis court and back twice

Alice Morton, No Roots – hold Al Gore + jump forward and backward in position on “Roots” 27

Devo, Whip It – SSH + burpee with “whip” 21

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Echosmith, Over My Head – t claps or overhead presses + squat with “over my head” 52

Daniel Bedingfield, Gotta Get Thru This – suicides

Dead or Alive, You Spin Me Round – Superman + t merkin with “round” 45

Imagine Dragons, Thunder – back plank + dip with “thunder” 69

Chingy, I like that – side plank + hip raise with “I like that”, alternate side every 5, 45

Yellow Claw, DJ Turn it Up – P1 overhead presses P2 down tennis court and back twice

F3 Dallas - Byron Nelson Prep, a playlist by martijos on SpotifyF3 Dallas – Byron Nelson Prep, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, Borgore, Busta Rhymes, and othersopen.spotify.com

MARY:
Beyoncé, Halo – penguin crunch + rugby sit-up with “halo” 69

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, Hotty Toddy, Special Sauce, Spread, Oo-De-Lally, Sambuca, Princess Turtlehead, SpiderMan, Boney Expeess, Teasip, Q*bert
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Over and Under

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumba burpee
mosey to the soft top
Iron Hulk
Flutter Kicks – ring of fire
mosey to the tennis court
10 merkins
suicide, inside out
10 merkins
suicide outside in
10 merkins

mosey to the parking deck

DORA – 100 merkins, 200 squats, 300 LBCs
Dirty McDeuce – Irkins, Merkins, Derkins, Dips (with one set of Burpee Diamond merkins mixed in)

Mosey back to start point

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Chairman Mao, Q*bert (Lake Wylie), Buhlakay, Icebox, F150, Ant Man, Isaiah, Wolf, Coach K
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy hour Tonight
2. 2ndF 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

Burleson DJ ICEBOX

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Timmy Trumpet, Freaks – high knees + burpees with “freaks” (22)
Zedd/Maren Morris – laps around tennis court, run to middle of courts for merkin with “middle” (20)
Eminem, My Name Is – t claps + squats with “name is” (50) (Q note- cut song off after 4’min)
Salt N Pepa, Shoop – Freddy Mercury’s + LBC’s with “shoop” (85)
Rich Homie Quan, Flex – plank + merkin with “ooh” (45)
Ludacris, How Low – penguin crunch + hip thruster with “low” (83)
Bubba Sparxx, Ms New Booty -Superman + t merkin with “booty” (39)
Nas/Diddy, Hate Me Now – SSH + box jump or step up with “now” (50)
Fat Joe, Lean Back – back plank + dip with “lean back” (40)
Ken Clayton, She’s Got The Look – partner one do 5 pull-ups, partner two alternate leg lunges

MARY:
Big Sean, Go Legend – flutter kicks + WWII’s with “legend” (58)

COUNT-OFF & NAME-O-RAMA:
PAX: Boomer, Chairman Mao, Coach K, Oo-De-Lally
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
1. Poll on BAND about standing weekly lunch
2. Happy hour May 11
3. Scotch Club May 17
4. GrowRuck12 (Memphis, TN) Sept 21-23

A playlist featuring Timmy Trumpet, Zedd, Eminem, and othersopen.spotify.com

3 Minutes of Burpees

AO: Glencoe Park
F3 WELCOME &DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20 (10 in silence)
Imperial Storm Troopers IC x20 (Walking to the left)
Merkins IC x20

THA THANG:
YHC drew a magnificent clock using chalk.
Each number had significance.
Written under each number was an exercise
EX: 4 Mountain Merkins: =Perform 4 Burpees OYO, followed immediately by performing Mountain Merkins AMRAP until timer went off.

Upon time expiring via a buzzer, the PAX would continue moving forward; ex: move from 4-5, in a clockwise rotation:

1 HillbilliesAMRAP for 3 mns
2 MerkinsAMRAP for 3 mns
3 Side Straddle HopsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

4 Mountain MerkinsAMRAP for 3 mns
5 BurpeesAMRAP for 3 mns
6 Jump SquatsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

7 Imperial Storm TroopersAMRAP for 2 mns
8 LungesAMRAP for 2 mns
9 Monkey SquatsAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

10 Lt DanAMRAP for 2 mns
11 Big Boy Situpsfor 2 mns
12 Plank JacksAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 12 laps as a unit.

MARY:
Hello Dolly IC x20
Flutter Kicks IC x20
Box Cutters IC x20
Plank jacks 60 seconds IC

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Aaarrrggghhh, Caterpillar, AlrightAlright, Teasip, Hippy, Icebox
QIC: F150

CIRCLE OF TRUST/BOM:
YHC prayed for our men and our role in being a leader in our spheres of influence.

MOLESKIN:
The Gloom’s work out gave way for plenty of room for mumble chatter mostly from AlrightAlright. It was right out of the gate with the questioning of the Qs ability to 4 count the SSH, so YHC decided that our SSHs needed to be counted in silence to see who was able to keep count. Plenty of comments were fired at one another as form of exercises were watched by those doing Hillbillies. Over all it was a great workout in the gloom.

We welcomed our FNG (now named Caterpillar) into our band of brothers.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

BLIMPS in the Nest

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15

Mosey to the top of the parking deck.

THA THANG:
Partner up for BLIMPS, increasing by 50 reps each letter and moving down a ramp as you completed each letter workout.

MARY:
Uptown crunch IC x12
Penguin crunch IC x15
Scissors IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Icebox, Neutered
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Not much mumblechatter, though Coach K did comment that the rumored lack of sleep/late night that prevented AlrightAlright from joining this morning has never stopped him from posting

ANNOUNCEMENTS:

DJ ICEBOX returns

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
Training Montage, Rocky IV – warmup

THA THANG:
Bye Bye Bye, NSync – back plank + dip with “bye” (50)

Meant to Be, Bebe Rexha – plank + merkin with “be” (45)

Put On, Jeezy – Penguin Crunch + WWII with “on” (85)

Runaway, Bon Jovi – sprint back and forth bt courts

All the Stars, Kendrick and SZA – alternate lunge + burpee with “stars” (18)

Bounce It, Juicy J – t claps + squats with “bounce” (60)

I’m Alright, Kenny Loggins – cliffhanger pull-ups with partner

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Money Bag, Cardi B – Freddy Mercury + LBC with “money bag” (67)

Friends, Marshmello – suicides

All Night, Chance the Rapper – downward dog + dry docks with “all night” (31)

Want U Back, Cher Lloyd – flutter kicks + Rosalita with “want u” (32)

Drip Drop, Empire – overhead press + Bobby Hurley squat with “drip” (43)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Til I Collapse, Eminem/Nate Dogg – sprints

F3 Dallas - Return of DJ Icebox, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, *NSYNC, Bebe Rexha, and othersopen.spotify.com

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Coach K, Chairman Mao, Ant Man
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Merkins for Days

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?

WARM-O-RAMA:
Seal Claps IC x20
Annies IC x20
Windmills IC x20
Reverse Plank Dip Worms OYO x10 (reverse plank with 4 dips, flip over inch worm out and back in = 1)

THA THANG:
Merkin Ladder to 20
20 merkins at 3rd landing and remainder a lower landing totaling 20 (20:0, 19:1, 18:2, so forth)

Lunge walk up the ramp for some Mary

MARY:
Round Robin
Splash – Plank Ski Hops
Coach K – Penguin Crunches
Icebox – Windshield wipers
Boomer – Rosalita
F150 – Boat/Canoe
Splash – X-Men

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Splash, Icebox, Boomer
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
It was a brisk 38º morning and so it was off the parking garage for a Ohama workout with F150. The PAX  gave him much grief about the number of merkins that he ypically has in a workout so he felt the need to have the PAX do a merkin ladder just to not disappoint. There was grumbling at one point about how Splash hates this exercise…which encourages me even the more. After the wonderful cardio and physical workout there was some comparison of the amount of calories that Boomer burned, which was impressive. We ended our time with a picture quickly as the wind was blowing and Splash offered to take the picture so he would not be associated with the workout too much due to its nature. Great time in the gloom.

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