Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x25
ISTs x12
Hillbillies x12

THA THANG:
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.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Dips
Irkins
Isolated lunges, 6 each leg
Dirkins

Mosey back into the parking deck
DORA
Merkins – 100
Squats – 200
LBCs – 300

MARY:.
Homer to Marge
Rugby Situps
Box Cutters

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
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.

ANNOUNCEMENTS:

coupons merkins how many

THE SCENE: 66 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Hillbillies IC x10
Goof Ball IC x 20
Annies IC x 30
Windmills IC x30

THA THANG:
Mosey around the walking trail

Partner workout:
Rd 1
P1 Sprint to each parking landing, 35 merkins down and back (7 stops total)
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in

Rd 2
P1 Lunge walk to each parking landing, 35 Shoulder taps flag pole and back (3 stops total)
down and back
P2 Elf on a Shelf

MARY:.
Reverse crunches IC x25

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright , Gold Digger, Special Sauce, Coach K, Ina, Teasip, Chairman Mao
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.

ANNOUNCEMENTS:

 

Biathlon #katytrailthursday Edition

THE SCENE: 67 cloudy
AO: #katytrailthursday & SMU
F3 WELCOME
WARM-O-RAMA:
SSH x25
IST x15
Overhead claps x15

THA THANG:
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

Path 1: merkins
Path 2: squats
Path 3: wwii sit-ups
Path 4: Carolina drydocks

Smu Blvd Stroll: walking lunge down the Blvd doing a burpee at every tree you pass.

Single leg deadlifts x20
Single leg lunges x20

SMU Blvd Stroll back

Mary
  Uptown Crunches left side x10
  Uptown Crunches right side x10

Mosey back to la Madeline to meet the rest of the PAX

MARY:.

COUNT-OFF & NAME-O-RAMA
12 PAX – Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, Gold Digger, Goldie, Ina, Isaiah, Pepper, F150
Q: Teasip & Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Chairman Moa’s Kickoff to F3 Dallas Olympiad

THE SCENE:  45 clear
AO: Burleson Park

COUNT-OFF & NAME-O-RAMA
21 PAX – Aaarrrggghhh, Splash, Panda, Gold Digger, Ina, Eruzione, AlrightAlright, Icebox, Ant Man, Plus One, Fish Sticks, Neutered, Coach K, Teasip, Boomer, Isaiah, Podcast, Hotty Toddy, Sleeveless, F150
Q: Chairman Mao

CIRCLE OF TRUST/BOM:

MOLESKIN:
Chairman Moa was let down my many PAX who were going to bring a speaker but failed to do so. It would not be the Olympics without some technical difficulty. Great beatdown for our new member Fish Sticks, who is another Aggie who has joined F3 Dallas. Medals were discussed and awarded for each team and for All round.

Icebox via Special Sauce

THE SCENE:  32 mostly cloudy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Montage — warmup (SSH, storm troopers, high knees, etc).

THA THANG:
Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Demi Lovato, Sorry Not Sorry – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

I’m Blue, Blue – bear crawl Native American runs

Rihanna, Diamond – diamond plank + diamond merkin (when she says diamond (or diamonds) 36 Times)

Whitney Houston – Freddy Mercury’s + WWII sit ups (when she says dance or somebody, 65 times)

69 Boyz, Tootsee Roll – suicides 

Techtronics, Pump Up the Jam – alternating leg lunges + jump (when they say pump, 43 times)

Reel 2 Reel, Move It – flutter kicks + LBC (when they say move it, 69 times)

Mosey playground picnic benches

Freak Nasty, Da Dip – hold back plank on bench + dip (when he says dip, 60 Times)

MARY
None

COUNT-OFF & NAME-O-RAMA
7 PAX – Coack K , Ina, Splash, Aaarrrggghhh, F150, Spread
Q: Special Sauce

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Special Sauce stepped in and Q’d a ICEBOX inspired workout with some Omahas here and there.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Katy Trail Run with Ina

THE SCENE:  37 mostly clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x 25
Imperial Storm Troopers x 15
Windmills x 10

THA THANG:
Moseyed to trail
    Peter Parker w push up x 5
    X ups x 10
    Little Baby Crunches x 15
    Rugby x 10

Run 1/4 mile – overhead press x 20, the bird x 20
Run 1/4 mile – squats x 25, 10 burpees (oyo)
Run 1/4 mile – dips x 12, jump on bench x 10 (oyo), Freddy Mercury x 25
Run 1/4 mile – diamond merkin x 8, 10 burpees (oyo)
Run 1/2 mile – Native American run, 10 burpees (oyo)
Run 1/4 mile – shoulder T x 15
Run 1/4 mile – 10 merkins

Mosey back to parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Teasip, Chairman Mao, Ant man, AlrightAlright, Fortran, Boomer, F150, Sleeveless
Q: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Splash’s own 45s

THE SCENE:  28 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Inch worms
Mountain climbers
Monkey humpers
Pulsating squats, merkins, lunges, dry docks
Uptown crunch
Plank jacks
Merkins

THA THANG:
Mosey west on Caruth Blvd
    Stopping with a round of candy cane merkins
Mosey to tennis courts
Wild 45s
    Point 1 – Bear crawl on sidewalk to park bench. Run to Point 2
    Point 2 – 5 Burpees. Run to Point 3
    Point 3 – Pull ups on soft top. Run to Point 4
    Point 4 – Crab walk over the bridge. Run to Point 1
Rinse and repeat x 3 (4 total)

Mosey to tennis courts.
Partner work –
    Partner 1 Plank of Trust, Partner 2 Box Jumps over legs x5
    Partner 1 Wheelies w/ pushups at each line, swap at midway point.
    Partner carry, swap at midway point.
Oblique’s of love
Low 5 merkins
Rinse and Repeat

Mosey to flag pole

MARY:
rugby sit-ups
candy cane merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Spread, Eruzione, Pepper, Ina, Boomer, Happy Trail (FNG), Snowden (FNG) Ant Man, Isaiah, Coach K, Aaarrrggghhh, AlrightAlright, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
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.

Fight Gone Bad

THE SCENE:  58 and cloudy
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
IC
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10

THA THANG:
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
   Irkins x10
   Dips x10
   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

MARY:
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:

MOLESKIN:
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!

ANNOUNCEMENTS:

Teasip’s Quarter Mile Special

THE SCENE:  23 clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x15
One leg deadlifts x5 each leg

THA THANG:
Quarter mile pain stations on the way out
Merkins x15, Penguin crunch x15, Overhead claps x15

Teasip 2nd quarter special (Irkins x10, Derkins x10), the Bird x10
Dips x15, Step ups x12 each leg, LBC x20

Sprint the next quarter, then start back with Native American run 1/2 mile

Two more pain stations
Teasip 2nd quarter special (Irkins x10, Derkins x10)

Monkey humpers (per AlrightAlright request) x10, Squats x20

Mosey back to La Madeline for Freddie Mercury x20, then CoT where YHC prayed us out and serenade the group with the Wake Fight Song.

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright, Sleeveless, Ina, Andrew Silverthorn, Jaws
Q: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX joined together in the gloom for a nice run along the Katy Trail. With our Olympic type speed on the trail, we figured the wind chill was probably 6 degrees. Unfortunately, the only F150 sightings this morning was of the motorized type. #tclaps to Jaws for joining us and Ina for being the only one to wear shorts with no leggings.

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details

Eruzione VQ

THE SCENE:  12 chilly
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
IST 15
Slow squats x15
Overhead claps x15

THA THANG:
Mosey
   High knees
   Butt kicks
   Walking lunges
3 stops for exercises:
   10 Mountain Climbers
   10 Shoulder tap merkins
   10 merkins

Back to the tennis court:

4 Corners (Pushups, Squats, Carolina drydocks, LBCs)
   Round 1: 30x30x30x30 – bear crawls in between
   Round 2: 20x20x20x20 – broad jumps in between
   Round 3: 10x10x10x10 – Walking lunges in between
   Round 4: 5x5x5x5 – walk in between

Mosey to the soft top

Grab a bench:
   15 dips
   8 derkins
   8 incline merkins

10 burpees oyo

MARY:
Freddie Mercury
WWII sit ups
Rosalita
Turkish getups

To finish up:
Ring of fire: plank/merkins, al Gore/Gorilla jump
Mosey back to the parking lot
Merkins to failure

COUNT-OFF & NAME-O-RAMA
11 PAX – Pepper, Mini Me, Spread, Coach K, Ina, Aaarrrggghhh, splash, Plus One, AlrightAlright, Teasip
VQ: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks for the good turnout today, had a lot of fun putting together the workout, hope y’all enjoyed it as much as I did. Have an awesome weekend!

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details