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

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

Dallas Black Ops

AO: Norbuck Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
    Side Straddle Hops x20
    Seal Jacks IC x20
    Imperial Storm Troopers x20
    Windmills IC x20

THA THANG:
Buckets of Pain (rotate orange buckets with the P2) X-man crunch while awaiting
    P1 Shoulder Press AMRAP; P2 Bernie Sanders to glow stick and back (Switch)
    P1 Tricep extension AMRAP; P2 Lunge walk to glow stick and back (Switch)
    P1 Manmaker (paint can merkin into squat deadlift end with shoulder press) AMRAP; P2 Carioca to glow stick and back

Super Hero Mix-up
    Run up incline: 11 burpees (Batman)
    Mosey over to benches Inverted Side Plank walk (Spiderman)
    Tag next PAX
    Run up incline: 11 Squats (Captain America)
    Sprint down incline to starting area (Flash)
    Next PAX starts at this point
    11 supermans (Superman)
Plank ski hops, Al Gore, LBCs, Flutter Kicks (suggested by AlrightAlright) – 1 exercise per round while waiting

repeated cycle going down 1 count per cycle: 2 cycles performed due to time

MARY:
Hello Dolly x20 IC
Box Cutters x20 IC
Plank jacks x10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Pepper, Sambuca, Isaiah, Spandex
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:.
AlrightAlright wanted to get acknowledged about the amount of mumblechatter that he gave so here it is.

ANNOUNCEMENTS:
 1. April 13 Happy Hour

Two Laps?

AO: Glencoe Park #glencoefosho
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/) 

WARM-O-RAMA:
    Side Straddle Hop x20
    Imperial Storm Trooper x20
    MHx7

THA THANG:
2 laps of Baton Death March with 5 burpees
Mosey to the benches for a Dirty McDeuce (dips, gorilla squats, Rugby sit-ups) when Pepper showed up
Lt. Dan across the football field (4 backwards lunges and 5 overhead claps on the way back)

Belching down the football field (start laying down to avoid enemy fire, 5 merkins, run a 1/3 is the way and dive down to avoid enemy fire, 5 diamond merkins, run 1/3 of the way, dive down to avoid enemy fire, 5 wide grip merkins, run rest of the way to the goal line, dive down to avoid enemy fire, 5 Chuck Norris merkins). Repeato back down with T merkins, Finger tip merkins, Hand Release merkins and regular merkins (5 each)

Step ups x12 each leg
Due to popular demand of the PAX, we did a couple round of Tunnel of Love which brought a loud deafening cheer from the PAX

MARY:
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
    PAX: Aaarrrggghhh, AlrightAlright, Boomer, Coach K, F150, Hippy, Isaiah, Pepper
    QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed out

MOLESKIN:
The morning began with a bit of a chill and the return of Hippy, who’s absence was acknowledged and he received Kotters. There was no slow start to the morning beatdown as the PAX started with a brisk Baton Death March, while Coach K did his alternative due to injury. The PAX did have some grumbling about the second brisk lap but it gave AlrightAlright an opportunity to show that he had much more in to spirit against our Q in the last bit. Pepper appeared out of the darkness as the PAX worked through Dirty McDeuce. He would have like to played it as if he was there, but there was much mumblechatter about his attendance at the Rangers game the night before and not believing he would post. Throughout the morning there was a good bit of chatter which made for a great morning.

ANNOUNCEMENTS:
1. Lunch Thursday Preston Center – Location TBD
2. Next happy hour is April 13
3. April 13 Blackops at Norbuck Park in Lake Highlands.

Aggies Are Superior to the Tar Heels 

AO: Glencoe Park (#glencofosho)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x16
IST x16
Squats x16
Merkins x16

THA THANG:
Four Corners:
4 Burpees with 4 Hand Release Merkins
8 Monkey Humpers
12 WWII Sit Ups
16 Squats
Bear Crawl/Crawl Bear Suicide
Rinse and Repeat

With a partner, complete 48 pull ups. Waiting partner holds Al Gore.

Four Corners again, but double reps. Bear crawl suicide. Two rounds.

In threes, complete 96 pull ups.

MARY:
Freddy Mercury x16
Penguin Crunch x16
LBCs x16
Flutters x16

COUNT-OFF & NAME-O-RAMA:
PAX – F150, AlrightAlright, Aaarrrggghhh, Teasip, Isaiah
QIC: Coach K

CIRCLE OF TRUST/BOM:
Coach K prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day..

Closing AlrightAlright Olympiad

THE SCENE: 46 and cold
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH x25
IST x20
Merkins x15
Monkey Humpers x10

THA THANG:
Split into three teams

Speed Skating Relay
Native American Run to the top (a pass must occur on each ramp)
Team 3 wins

LUGE
Crab Walk down 1 ramp
Lunges x10
Crab Walk down 1 ramp
Uptown Crunch x10 each side
Bear Crawl down 1 ramp
Gas Pump x10
Crab Walk down 1 ramp
E-can’t remember

Biathlon Relay
Partner Up – two odd number teams led to an additional team known as the Olympic Athletes from Russia
Partner 1: T-merkins
Partner 2: lap around parking deck
First team to 100 T-merkins gets 3 points, 2 points for second and 1 point for third. Points are added to laps completed to determine overall winner… Olympic Athletes from Russia take home the gold in this one.

Bobsled
Native American Bear Crawl Race up two ramps. Team 3 wins again.

Snowboard Big Air
Run up each ramp – 180 at the top of each ramp, add 180 at each ramp
This left the PAX quite dizzy.

Reverse lunge up one ramp

Skeleton BLIMPS
Bear crawl down one ramp
Burpees x5
Lunges x10
IST x15
Merkins x20
Plank Jacks x25
Squats x30

Mosey to bottom of parking deck

MARY
Round Robin
Gold Digger: Freddie Mercury
Splash: Rugby Sit-ups
BOOMER: Rosalita
Lindy: X-Men Sit-ups
Bubbles: Merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Gold Digger, Coach K, Chairman Mao, Ant Man, BOOMER, Sleeveless, Isaiah, Splash, Eruzione, Bubbles (FNG), Harvey (FNG), Lindy, Dubuisson
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the motivation to work out and for the bond of this brotherhood.

MOLESKIN:
#kotters to Lindy and Dubuisson
FNG naming: Aaron was named Bubbles because his last name is Gumm. Bubble gum. Get it?

Randy Touchstone was named Harvey. Last name Touchstone made us think of Touchstone Pictures which took us to movie production… you can figure it out from there.

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.

Teasip and Quarter Pounders

THE SCENE:  34 mostly clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x20
Reachbacks x10

THA THANG:
Mosey over to the football field for the Thang:

Quarter Pounder: start at goal line, run 25 yards, do 25 Carolina Dry Docks, run back to goal line. Run 50 yards, 50 squats, run back to goal line. Run 75 yards, 75 LBCs, run back to goal line. Run 100 yards, 100 plank jacks, run back to goal line.

Next did four rounds of four corners of the following: 15 merkins, 15 lunges (15 each leg), 15 penguin crunches and 15 monkey humpers

Followed that with the Red Barchetta: start at goal line, run 100 yards, 100 SSH, run backwards back to the goal line. Then run 75 yards, 75 mountain climbers, run backwards back. Run 50 yards, 50 flutter kicks, run backwards back. Run 25 yards, 25 merkins, run backwards back. Finish by running 10 yards, 10 burpees and run backwards back.

MARY:
Uptown crunch x12
Freddie Mercury x20 (Teasip made sure to continue the tradition of saying “most overrated band” before we started. You’re welcome AlrightAlright )
Rosalita x15
Homer to Marge

COUNT-OFF & NAME-O-RAMA
4 PAX – Aaarrrggghhh, Isaiah, F150
Q: Teasip

CIRCLE OF TRUST/BOM:.
Teasip prayed us out

MOLESKIN:

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.

#feburpee by Teasip

THE SCENE:  52 mostly clear
AO: #KatyTrailThursday
F3 WELCOME:
WARM-O-RAMA:
In celebration of #feburpee, YHC started off the workout with a slaughter starter of 20 burpees
Imperial Storm Troopers x15

THA THANG:
Mosey to the start of the katy trail for the below quarter mile pain stations:

Run 1/4 mile, Overhead claps x15, Penguin crunch x15

Run 1/4 mile, 10 burpees OYO as a half mile was completed, followed by the #teasipthursdayspecial of Irkins and Durkins (x10 each)

Run 1/4 mile, mosey to benches for Dips x15 and step ups x12 each leg

Run 1/4 mile, Another 10 burpees OYO as another half mile was completed. Started our journey back

Run 1/4 mile, Freddie Mercury x20, Uptown crunch x12 each leg

Run 1/4 mile, 10 OYO T burpees (burpees with a T merkin at the bottom)

Run 1/4 mile, LBC x21

Run last 1/4 mile, finish with 10 more OYO burpees

Mosey/meander back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA
7 PAX – Aaarrrggghhh, AlrightAlright, BOOMER, Fortran, Isaiah, Coach K
Q: Teasip

CIRCLE OF TRUST/BOM:.

MOLESKIN:

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.