Lets run to the bridge

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbilly’s
Cotton pickers
Side lunge
OHCs
Windmills

5 sets: 5 pull ups / 10 Irkins

THA THANG:
Native American run to the bridge

Jacobs ladder:
7 explosive merkins, run to the top of the bridge, 1 (name tbd) plyo squat.
6/2, 5/3, 4/4, 3/5, 2/6, 1/7

Accelerator runs up the bridge:
Jog first 15yds, sprint next 30 yards. Rinse and repeat 4x

15 LBC
20 flutter kicks

Mosey back to tennis courts

Paint the lines
1 court of bear crawls / crawl bears
1 court of lunge walks forward/backward/side

10 burpee lateral jumps

MARY:
2 minutes of protractor

COUNT-OFF & NAME-O-RAMA:
PAX: F150OatmealPepperAlrightAlrightJoJo, Belk Bowl
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out.

MOLESKIN:
Not too much mumble chatter today, as I think the Jacobs ladder was quite a beating. AlrightAlright thought perhaps I thought today was Thursday, but Pepper reassured that I should block out the hate. Oatmeal continues to be eaten alive by mosquitos at Glencoe…I have a feeling bug spray will be making an appearance soon.

ANNOUNCEMENTS:
1. Ryder cup party will be on TBD at TBD location, so there’s that.

Pay up ICEBOX

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x15
Don Quixote x12

THA THANG:
Start with partner DORA: 100 Pull ups, 200 Squats and 300 LBC with laps around the tennis courts

Mosey to the bleachers for Dirty McDeuce: Irkins, Dips, Step Ups, & Derkins with a lap around the goalposts in between

Jacob’s Ladder with Gorilla Squats (decreasing starting at 6) and Plank Jacks (increasing starting from 1 with running across the football field between sets

Mosey back to the playground for Mary

MARY:
Low Dolly x15
Freddie Mercury x21
Sky Pickle/Alabama Prom Date/Yeah Thrusts x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, JoJo, Oo-De-Lally, Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed for the Carolinas and those dealing with Hurricane Florence

MOLESKIN:
Some discussion and continued critiquing of YHC’s Saturday workout, but as promised no bear crawls were done and the entire workout was done outside in the open. It was discussed if the critique of the last time YHC led a Dirty McDeuce was worse than the critiquing of Saturday’s workout and it was concluded that the choice words from Saturday were funnier. Icebox also fulfilled his burpee obligation to AlrightAlright for SMU covering against Michigan.

ANNOUNCEMENTS:
1. Ryder competition is next week (Sept 24-29)
2. Next happy hour is October 12

F3 Dallas Remembers the Titans

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Lunges
Leg swings
Nikki Dodges – named after Nikki Boone, Coach Boone’s daughter, who dodges a basketball thrown by Sheryl without moving her feet
Dobbers in the dirt

THA THANG:
Mosey to field

THA THANG:
3-man jump rolls – guy in middle rolls to right while guy on right jumps over him then hits ground and rolls to left, guy on left jumps over him then hits ground and rolls to right, etc x10
Sequence hits – on command: knees, flat on stomach, flat on back, flat on stomach, knees, up xSeveral
High knees for a time
Resistance runs to simulate sleds (1 running, 1 resisting)
Facemask situps x20
REPEATO

5,280 foot (or so) Petey run

Back to field

Plank position, chopping feet, drop and then back up as fast as possible on command (“4th quarter, down by 4, 1 minute left…”)
Up-downs because Blue was thirsty
YHC forgot to have the PAX line up for a ceremonial Oklahoma drill

AIR HORN – cemetery run in darkness
The PAX took off for the Sparkman cemetery on NW highway but stopped a bit short because YHC was tired and we were running out of time. We stopped and the Q gave an impassioned speech about the evil of money, or at least he tried. He didn’t practice. We then ran back to Caruth.

Finished off with Lieutenant Dan’s to honor Gerry Bertier, 1:2 ratio up to 5:10

MARY:
some Mary stuff, we did a lot of abs this week

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, JoJo, F150, Teasip, Oatmeal
QIC: Oo-De-Lally

MOLESKIN:
The workout was accompanied by some tunes from the movie, one of the greatest soundtracks out there. Big thanks to Teasip for providing the portable speaker. (I’m on a work computer and can’t figure out how to link a playlist the dope way that Icebox does)

Grapevine
Express Yourself
Spirit in the Sky
Act Naturally
Hard Rain’s A-Gonna Fall
Spill the Wine
Ain’t No Mountain
Venus
Earn It
Na Na Hey Hey Goodbye
Peace Train
Long Cool Woman
Up Around the Bend – one of the top 10 greatest opening licks in rock ‘n’ roll

(Other candidates in the top 10 of greatest opening licks in rock ‘n’ roll include: Rocky Mountain Way (Walsh), Funk #49 (Walsh), LITFL (Eagles/Walsh), You Really Got Me (Van Halen), Purple Haze (Hendrix), Johnny B. Goode (Berry), Sweet Child O’ Mine (GNR/Slash), Layla (Clapton) to name a few)

Mumblechatter:
Quite a bit, which was welcome, outside of the usual myriad of critiques by AlrightAlright. Many lines were quoted, though we missed Pepper‘s knowledge of the script.

Circled up, prayed out. A good time, tough workout. We were all quite wet.

ANNOUNCEMENTS:
1. Sept. 14 Happy Hour – Ms and CBDs definitely invited

35s

Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!

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

Splash Needs a Nap Now

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

Williams TeaSip

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to Tennis courts
SSH x18
IST x15
Daisy Pickers x12

THA THANG:
Start with Paint the Lines, then do Bearway to Heaven
Squats x10
Del Brown (10 merkins, crab walk to halfway between the courts, 10 diamond merkins, bear crawl to end, 10 T merkins. Go back with 10 merkins, 10 hand release merkins and 10 wide grip merkins)

Intermittent Mary: LBC x20, Penguin Crunch x 20

Iron Hulk (1 merkin, 4 OH air press, increasing by 1 and 4 to 10 and 40)
Paint the Lines, then mosey to playground. Partner Up for 50 pull-ups and Flutter Kicks

Mosey back to tennis courts and finish up with Merkin suicide (run to first line and back, 1 merkin, second line and back, 2 merkins, etc.)

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: JoJo, Coach K, Oo-De-Lally, AlrightAlright, Icebox
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed for Icebox sister as she is Aspen near the wildfires, as well as for the fundraising for YHC’s mission trip to Bulgaria (big fundraising event is this Sunday).

MOLESKIN:
Some critiquing of the speed of the cadence at the beginning of the Iron Hulk, which YHC quickly adjusted as he is always an accommodating Q. Several comments made about being more comfortable on your knees or being used to being on your knees during the Iron Hulk as well, but YHC and the PAX resisted the urge to take the bait on the softball set up.

ANNOUNCEMENTS:
1. July 13 – Happy Hour TopGolf
2. Shirts

MERICA Run

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Merkins

Mosey to Katy Trail with karaoke en route

THA THANG:
QM – scout run
Alabama prom dates x4
QM
Merkins x10
QM
Up-downs x15
QM
Reverse LBC x18
QM
Imperial storm troopers x24
QM
Carolina dry docks x28
QM
ATM – alternating shoulder touches IC x10, tempo merkins x10, merkins IC x5
QMirage

Meander/Mosey back to LM

MARY:
Flutter kicks
Freddie Mercuries
Dolly

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Teasip, AlrightAlright, JoJo, Plus One, F150
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout.

MOLESKIN:
Several quips from someone about YHC’s stature and leg length.

ANNOUNCEMENTS:
1. July 13 – Happy Hour TopGolf
2. Order your shirt from f3.mudgear.com

Cardio Tuesday with DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops
Imperial Storm Troopers

THA THANG:
Native American Burpee Mile (1/4 mile + 12 burpees X 4)

Partnered up, P1 does a perpetual 5X5 of swirkens, pull-ups, and squats while P2 runs a 1/2 mile. Repeated

We didn’t move as fast as I had planned, was hoping to get some sprints in under the lights, hopefully next time

MARY:
Falco, Rock Me Amadeus – flutter kicks + rugby sit-ups with “Amadeus”
Lil Jon, Bia Bia – penguin crunch + Alabama prom date with “Bia”
Cardi B, I Like It – Freddy Mercury’s + LBC’s with “like”

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Pepper, Oo-De-Lally, F150, Teasip, Splash, Coach K, Special Sauce; FNG: JoJo
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
I’ve taken splash’s feedback and will do more warmup next time he’s at one of my Q’s (at the rate we’re going at it’ll only be twice a year). Didn’t hear a lot of mumblechatter, once again starting with a burpee mile gassed a few of the PAX out

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. 4th of July workout tomorrow at Caruth Park 07:00
3. F3 Dallas shirts pre-order is currently open until July 13th.