Track Workout

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs
Reach throughs
ISTs
Hillbillies

THA THANG:
Mosey to the track

400m – Jog curves, Sprint straight aways
Exercise set – (10 Merkins, 10 monkey humpers, 10 diamond merkins, 10 bobby hurleys)
400m – jog curves, lunge walk straight aways.
400m – Jog curves, Sprint straight aways

At this point the Q was coughing up a lung so YHC tapped out and let AlrightAlright take the wheel. Understandably a considerable amount of mumble chatter on the change.

400m – Indian run
Repeato exercise set
400m – partner up, one runs a lap, the other burpees until partner returns. flapjack.
Repeato exercise set.
400m – jog curves, sprint straight aways
Repeato exercise set.

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ant Man, Sambuca, Teasip, Gambler, Sleeveless, F150
QIC: Pepper & AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. Guest Q on Saturday, Gus from Memphis, let’s give him a Big D welcome.
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

Spartan Inspired Black Ops

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
Windmills IC x10

THA THANG:
Spartan workout OYO

Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run

Total burpees: 120 (4 failed obstacles on race day)
Total : 2 mile

MARY:
Walk half lap to high jump for abs
LBC x 10
Toe touch x 10
Rugby x 10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K
QIC: Ina

CIRCLE OF TRUST/BOM:
Ina prayed out the PAX with a prayer for thanksgiving for our mothers.

MOLESKIN:
There was not a whole lot of room for #mumblechatter during the workout as the PAX were spread out after the initial start of 30 burpees. Coach K and AlrightAlright we’re glad they joined as this was good preparation for next Sunday’s Spartan Sprint.

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23

Partner Mustang

AO: Katy Trail… or was it?
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x30
IST IC x20

THA THANG:
Mosey to The Mustang Parking Deck

Modified Mustang (Team Style)….
Run up ramps to top… 15 hand release merkins
Run down ramps to bottom… 15 rugby sit-ups
Run up stairs to top… 15 hrm
Run down stairs to bottom… 15 rsu
Run to other stairs and to the top… 15 hrm
Run down stairs to bottom… 15 rsu
Repeato with 14 reps
Begin repeato with 13 reps, but only completed one round
(PAX complete rounds of BLIMPS while waiting on the PAX)
Total Hand Release Merkins: 100
Total Rugby Sit Ups: 100

Native American Run to La Madeleine

MARY:
Burpees x5 OYO … Burpees x5 OYO
Lunges x10 OYO … Burpees x5 OYO
IST x15 OYO … Burpees x5 OYO

COUNT-OFF & NAME-O-RAMA:
PAX:Ant Man, BOOMER, Chairman Mao, F150, Ina, Oo-De-Lally, Don’tChaKnow
QIC: AlrightAlright

MOLESKIN:
YHC immediately wondered where Pepper was while the PAX were circling up at the beginning. Pepper had HC’ed to the Q the night before. He was nowhere to be found.

The PAX got off to a really slow start on the initial mosey, YHC had to do some encouraging to speed them up.

There was not a whole lot of room for #mumblechatter during The Mustang as all of the PAX were sucking wind the whole time.

Ina almost got us lost on the Native American Run. Not quite sure how.

The look on F-150’s face when YHC called for back to back rounds of burpees was priceless.

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Praying that God would help us to be leaders for Him in everything that we do.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. VAPE May 29
4. GrowRuck12 (Memphis, TN) Sept 21-23

Close but not too close

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Plank
Merkins
Mountain Climbers
Uptown Crunch

THA THANG:
Mosey across Hillcrest East on Greenbriar to Airline.
– Plank till all in
– Crazy Crab Dips IC x10
Mosey North on Airline to Caruth Blvd then West towards Hillcrest.
– Shoulder Tap Merkins IC x10 (slightly confusing when to shoulder tap at one point)
Mosey West on Caruth to Turtle Creek Blvd.
– Crazy Crab Dips IC x10
Mosey South on Turtle Creek Blvd to tennis courts at Caruth Park.

Partner up:
Resistant run across and back.
Merkin 5’s IC x10
Obliques of love IC x10
Wheelbarrow across and back 1 Merkin at each line.
Partner carry across tennis court squat at each line.
Gorilla Squats with High 5 IC x10
Rinse and Repeat

Mosey to soft top

MARY:
Flutter Kicks IC x12
Rinse and Repeat
Shoulder Tap Merkins IC x10
Rugby setups IC x10
Rinse and Repeat

COUNT-OFF & NAME-O-RAMA:
PAX: Sambuca, Don’tChaKnow (Greensboro), Ina, F150, Boney Express (FNG), Isaiah, Oompa Loompa (Charlotte), Gambler, Rocket Man, AlrightAlright, Aaarrrggghhh, Special Sauce, Spread
QIC: Splash

MOLESKIN:
Such a great day to get out in the gloom with the men of F3 Dallas. This morning counting/deciding on how to count was a struggle early on, however Splash got the men together by the end. There was a good bit of mummblechatter about the closeness of partners in some of the beatdown, but it made for a great workout. While upon the tennis court F150 kept dropping Boney Express…nice initiation.

While doing flutter kicks our beloved Pepper was mentioned, but the PAX quickly recalled that it was not his Q so attendance questionable…it was mentioned that he was to bring an FNG with him but the PAX never saw either. Great morning to have two Willy Lomans join us – Don’tChaKnow and Rocket Man and to have RESPECT for Boney Express for joining us and being excited to get Sad Clowns from SMU to join us in the gloom.

At one point Aaarrrggghhh shared how a particular door to a home looked to be very welcoming and almost like it says “come on in.” He quickly points this house out on most moseys down Caruth Blvd.

CIRCLE OF TRUST/BOM:

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

Quarter 12s

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 IC
Hillbillies x12 IC
Merkins x12 IC
Cotton Pickers x12 IC

THA THANG:
OYO 12 burpees
1/4 – 12 x squats and Alternating Lunges
1/4 – 12 x Staggered Merkins (left and right)
1/4 – 12 x OYO WWII sit ups and gorilla squats
1/4 – 12 x mountain climbers and plank jacks
1/4 – 12 x OYO J-Los and pickle pounders
1/2 mile Indian Run – 12 x reverse crunch and Freddy Mercury
1/4 and mosey back to La Madeline

MARY:

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

CIRCLE OF TRUST/BOM:
Aaarrrgggh prayed us out

MOLESKIN:.

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

Overhead Claps Improvement

 

 

 

 

 

 
AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Monkey Humpers x5THA THANG:
2 lines for Double Applesauce Bataan Death March (guy at the back does 5 merkins). Run from Caruth Park to Snider Plaza.CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYOMosey through Parking Lot

DORA
Partner 1: run around fountain and back
Partner 2: perform exercise
Flapjack and repeato until the team has completed 100 merkins, 200 squats, 300 flutter kicks

Mosey to Fountain
Partner carries

CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYO

Mosey to Dickens

Double Apple Sauce Bataan Death March (3 burpees) all the way back to the Park

MARY:
Rosalita x20
Rugby Sit Ups x10
Protractor

Sprint back to flag

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ina, Special Sauce, Spread, Splash, Neutered, jon, Sambuca, Princess Turtlehead, TAF, Moonshine
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders.

MOLESKIN:
Great to have Jim Whitaker and TAF with us from F3 Headquarters today. Hope the workout met HQ standards.

Ina showed off some agility dodging a car on our way to Snider Plaza.

Lots of grumbling about running the wrong way from several PAX.

Form on Overhead Claps has significantly improved.

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

 
 

Pepper’s Katy Trail Thursday

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
Hillbillies

THA THANG:
Mosey to the Katy trail, mix in some karaoke, high knees, and butt kicks.

10 werkins, 10 diamond merkins, 10 merkins
Quarter mile interval
Flutter kicks, squats
Quarter mile interval
10 burpees, Monkey humpers
Quarter mile interval
10 burpees
Quarter mile + Bataan death march to benches
Dirty mcdeuce – irkin, dips, dirkins, OH airpress
Half mile Indian run
Flutter kicks
Quarter mile interval
5 burpees
Quarter mile interval

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Teasip, Gambler, Aaarrrggghhh, Chairman Mao, Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Special Sauce 443

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
High knees
Butt Kicks
Leg Kicks
Heel to Toe Grabs
Karaoke
Side Lunges
In & out merkins (5 wide, 5 regular, 5 narrow)

Mosey to Soccer field.

THA THANG:
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines

Mosey to Soft top

4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
-pull ups
-tempo lunges
-mountain climbers
-Carolina DD

Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2

Burpee w jumps over single/double line
5,4,3,2,1
Sprint to far line of tennis court and back pedal in between each round of burpees

MARY:
Mosey to soft top for Mary

LBCs
Toe touch w/ off leg hovering
Freddy Mercury
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups

Mosey Back to the flag for Al Gores until the clock struck 545

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!

ANNOUNCEMENTS:

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.

 

Aaarrrggghhh where is the invisible box

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Seal Jacks x20
Hillbilly x15
Slow side lunges x10
Cotton pickers x10
Jacobs ladder (starting at 5) finger merkins and gorilla squats

THA THANG:
Aiken Legs
    Squats x20
    Lunges x20
    Split jacks x20
   Imaginary box jumps x20

Bat Wings (boring I was told)
    Forward arm circles x20
   Backward arm circles x20
    Seal claps x20
    Overhead claps x20

Indian run around Caruth to tennis courts

Aiken Legs
Abs: Uptown crunch (left/right), LBCs, reverse crunch x12
Lunge across both tennis courts while doing a hand release merkin on each line
Reverse lunge back with WWII sit up at each line

Aiken Legs
Bear crawl across both courts, crawl bear back, lunge across both courts with a squat at each line, crab walk back

Aiken Legs

MARY:
With little time we decided to squat it out and got up to 28
Total squats guesstimate: 133

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Eruzione, F150, Ina, Neutered, Rocket Man, Special Sauce, Spread
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:.

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