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

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

Roll of the dice

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x21
Imperial Squats IC x12
Imperial Lunges IC x12
Hand Release Jiminy Cricket OYO x10

THA THANG:
Mosey to first level parking garage

Pop the Pig dice: None – Skip; Green – Bear crawl; Yellow – Bernie Sanders; Orange – Imperial Lunge Walk; White – Lt Dan 1:4; Multiple – All You Got (AYG)

Dice (Exercises)
1 – 1 min AMRAP Bobby Hurley
2 – Bridge Merkins (feet on shoulder of other pax)
3 – BLIMPS
4 – Crowd Pleasers (1 Merkin to 1 Groiner)
5 – DREW
        D – dirty hookup – plank facing a wall, four count…1 right hand against that wall, 2 left hand against the wall (now in a horizontal plank), 3 right hand down, 4 left hand down.
        R – Reverse Plank Dips
        E – Elf on a Shelf
        W – Worst Merkin Ever (Wide, Regular, Diamond = 1)
6 – ATM
        Alternating Toe Touches X15
        Tempo Merkin (4,3,2, Up on 1) X10
        Merkins Fast X10

We were able to get through 6 rounds and covered 3 levels. (most exercises were done according to what level we were on…example level 1 means 1 of each BLIMP, level 2 means 2 of each):
Rd. 1 Imperial Lunge Walk & BLIMPS
Rd. 2 AYG & Crowd Pleasers
Rd. 3 Bear Crawl & Crowd Pleaser
Rd. 4 Bernie Sanders & Crowd Pleasers
Rd. 5 Skip & Dirty Hookup (Q substitute due to too many Crowder Pleasers)
Rd. 6 Imperial Lunge Walk & 1 min AMRAP Bobby Hurley

Mosey to outside loading area near vehicles.

MARY:
Forearm Plank 1 Min
Flutter Kicks IC 15

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Teasip, Pepper, Oo-De-Lally, AlrightAlright
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared about how Jesus revealed Himself to women first at the resurrection and sent them as the first evangelist to tell about His resurrection. We are to honor the women in our lives…our spouse, mother, those we work with, those some date, and women in general. It will catch them off guard when we desire to be men that lead and honor them with nothing expected in return. BE MEN HONOR WOMEN! They were made in God’s image as well.

MOLESKIN:
There was much mumblechatter this gloom and it started right out of the gates with the counting of F150…thinking through the Imperial Lunges could have been better. When the dice came out and each of the PAX learned what each of the colors meant there was someone (AlrightAlright) desiring Bear Crawls. At one point there was a concern by the Q and some PAX mentioned that the dice might be weighted as the same exercise came up multiple times, Q Omaha’d to give some variety when the 4thCrowd Pleaser came up. Coach K reminded the PAX of the counting ability of F150 and AlrightAlright brought up the penalty burpees encouraged by F150 for a missing shovel flag on Tuesday’s beatdown. Coach K was not appreciative of the penalty burpees obviously…#wegetbetteritnevergetseasier. It could have been that Coach K was just ornery because the PAX were enjoying our Bobby Hurley expercise.

The stairs were used on most returns to the first level to roll the dice again. However, the PAX asked to run down the ramps instead of being stuck in the stale air of the stairs and something about gas of other PAX.

Overall a great workout in the gloom!

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
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

Pepper’s Black Ops Kicks Monday in the Mouth

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumbaburpee – SSH with Burpees every time they say “I get knocked down”
Bodies hit the floor – Irkins on Bodies Hit the Floor, Dips on counting, mountain climbers in between
Bring Sally Up w/ duck walk – Squats on Bring Sally Up/Bring Sally Down w/ duck walk in between
ThunderTruck – Merkins on Thunder, plank the rest
Roxeanne – modified for Mary: flutter kicks throughout, Big Boy Sit Ups on Roxanne, Dolly on Red Light
Bearway to Heaven (the original, no modification) – bear Crawl to each line, crawl bear back

MARY:
4 minutes of flutters and elbow planks

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Aaarrrggghhh, Coach K, Sambuca
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

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:

Route 66 with F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20
Squats IC x20
Cotton Pickers x20
Plank Shoulder Taps IC x20
Arm Circles IC x15 both ways
Cheerleader IC x10

THA THANG:
At each glow stick along the route add one rep to each exercise – 11 stations – 6 exercises = 66
Exercise 1 = Monkey Squats
Exercise 2 = Squats
Exercise 3 = Burpees
Exercise 4 = Merkins
Exercise 5 = Mountain Climbers
Exercise 6 = Carolina Dry-docks (did not get to due to time)

Hold Al Gore until all in after each round

MARY:
Hello Dolly IC x20
Flutter Kicks IC x21
Box Cutters IC x18

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Ant Man, BOOMER, Hippy, Teasip, Pepper, Oo-De-Lally (FNG)
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared what his Discipler shared with him that we are all like a bucket, when it is filled with water and carried through a crowd is spills over onto people. The same is true with us when we are filled with Christ and we interact with others, our life ought to spill out into others lives. Am I splashing on the life of others around me?

MOLESKIN:
There was much mumblechatter this morning whether it was focused on F150s 4 count abilities…or really the lack of the ability during our warmups. What was up with that Cheerleader warmup?!? During Route 66 some of the PAX embodied one of our focuses which is to not leave anyone behind. In between each of the rounds our PAX tried to guess the next exercise or they may have been suggesting some for future workouts. There was one moment in between round where all the PAX seemed to be starring at Aaarrrggghhh who was starring at AlrightAlright…it was clear to 1/2 the PAX that Aaarrrggghhh was asked for a 10 count and 1/2 thought AlrightAlright. Tunnel of love was requested but F150 thought it best to not subject Oo-De-Lally to such.

ANNOUNCEMENTS:

 

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.

Run workout Run with Ina

AO: #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Windmill x10

THA THANG:
Mosey to trail where we started with 10 burpees oyo and 10 squats
1/4 mile run – overhead claps x 15
Overhead press x 20
Angels in outfield x 15
1/4 mile run – 10 burpees oyo
Forward/backward arm circles x 10
Freddy Mercury x 20

1/4 mile run – seal clap x 15
10 cherry picker broad jump
Benches – 10 merkin
8 irkin
15 dips
1/4 mile run – 10 burpees oyo
Uptown crunch x 10 each side

Native American run 1/2 mile – derkin x 10
sky crunch x 10

1/4 mile run – LBC x 20

1/4 mile run back

MARY: 

COUNT-OFF & NAME-O-RAMA:
PAX: Pepper, Gambler, Little Pookie
QIC: Ina

CIRCLE OF TRUST/BOM:
Ina prayed out

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.