Plus One Black Ops

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Murph

1 Mile Run
100 Pull-Ups
200 Push-ups (Merkins)
300 Squats
1 Mile Run

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Coach K
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed out the PAX

MOLESKIN:

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

AlrightAlright Tour De France

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Stage – Style – Exercise – Category – Winner – Most Aggressive
1 Flat – SSH x20 Burpees x10 – Sprint – Special Sauce – N/A
2 Flat – IST x15 T-Merkins x15 – Sprint – Coach K – N/A
3 Team Time-Trial – Each Member of Team Must Lead a Lap – Team – Team BMH – Icebox
4 Flat – Monkey Humpers x10 World War I Sit Ups x15 – Sprint – Special Sauce – N/A
5 Hilly – Bear Crawl Down and Back – Sprint – Special Sauce – N/A
6 Hilly – Crawl Bear Down and Back – Sprint – Special Sauce – Coach K
7 Flat – Box Jumps x15 – Sprint – Coach K – Radio
8 Flat – Sprint – Sprint – Special Sauce – Ant Man
9 Hilly – Crab Walk from benches to crosswalk – Sprint – Coach K – Teasip
10 Mountain – 10 Bobby Hurleys and run to the top and back – Climb – Chairman Mao – Ina
11 Mountain – Burpees x5 Lunges x10 IST x15 run to the top and back – Climb – Chairman Mao – Teasip
12 Mountain – Merkins x20 Plank Jacks x25 run to the top and back – Climb – Coach K – Chairman Mao
13 Flat – 12 Dips 12 Derkins 12 Irkins – Sprint – Special Sauce – N/A
14 Hilly – Bear Crawl Up One Ramp Run Up the Next – Climb – Chairman Mao – Special Sauce
15 Hilly – Run Up 2 Ramps and Back Down – Climb – Special Sauce – Chairman Mao
16 Flat – Run to Pull Up Bars and do 10 Pull Ups – Sprint – F-150 – Ant Man
17 Flat – Team Laps… first person to finish – Team – Team BMH – Pepper

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Pepper, Special Sauce, Icebox, Ina, F150, Chairman Mao, Oo-De-Lally, Plus One, Teasip, FNG: Radio
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Yellow Jersey Winner (Best Overall): Special Sauce
Polka Dot Jersey Winner (Best Climber): Chairman Mao
Green Jersey Winner (Best Sprinter): Coach K
White Jersey Winner (Best Over Age 40): Ina
Team Winner: Team BMH – Icebox, Pepper, Plus One

Stage Winners:
Special Sauce: 7; Coach K: 4; Chairman Mao: 3; Icebox, Pepper, Plus One: 2; F150: 1

12 PAX gathered to compete in the Second Annual F3 Dallas Tour de France (YHC showed up to officiate). The race did not disappoint, as all of the PAX gave the maximum effort throughout the workout. Everyone competed for stage victories and made each stage exciting. There were a couple controversial stage results, which aligns perfectly with the actual Tour de France. Special Sauce grabbed the lead early with multiple sprint stage victories and the lead was insurmountable for the climbing specialist Chairman Mao. One of the climbing favorites prior to the race was Pepper, unfortunately he spent too much energy in the sprint stages, and even gave up some extra calories along the way. The climbs certainly had the feel of le Tour, and it showed on the faces of the competitors as they neared the summit each time. This was a heck of a workout for Special Sauce to bring an FNG to, but Radio was strong throughout. Welcome to this crazy brotherhood.

ANNOUNCEMENTS:
1. Happy Hour
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

AlrightAlright’s FUNdamentals Beatdown

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x15
Overhead Claps IC x15
Squats IC x15

THA THANG:
Mosey to benches
Dips x12
Right side Claymaker x12
Irkins x12
Left side Claymaker x12
Run to top of parking deck and back down
Plank for the six
Derkins x12
Box Jumps x12
The Bird x12
Alternating Step Ups x12 on each leg

Native American run to the quad

Dora 123
Partner 1 run around hedges (the Q was feeling generous and didn’t make the PAX run to the flagpole)
Partner 2 Carolina Dry Docks
Flapjack and repeato until team reaches 100
Then switch to Lunges up to 200
Then switch to World War I Sit Ups (go to 100) then switch again to Little Baby Crunches and do 200

Crawl Bear up the Library stairs
Bear Crawl down the Library stairs

Mosey to the abyss

BLIMP
Each PAX completes
5 burpees
10 lunges
15 imperial storm troopers
20 abyss merkins
25 plank Jacks

Mosey to the playground

Merkins while we wait for the six

MARY:
Flutter Kicks
Rosalita
Low Dolly
Homer to Marge
Uptown Crunch
Penguin Crunch

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Podcast, splash, F150, Pepper, Plus One, Teasip, FNG: Shake Weight
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright asked God to help us be better leaders in our community

MOLESKIN:
Lots of chatter early on about AlrightAlright being in a better mood than Wednesday thanks to the M being back in town. The PAX tried to throw off the counting early on. They were unable to do so. Always lots of grumbling on the crawl bears. Shake Weight received his name because he has a strong handshake…it got out of hand after that.

ANNOUNCEMENTS:
1. Aaarrrggghhh is still selling tickets to a charity show featuring Josh Abbott and Wade Bowen on Thursday June 7th
2. 2nd F Happy Hour on Friday June 8th. Pepper will send out details and perhaps even a poll.
3. 3rd F event on Saturday June 9th at 0830. Look for details from Chairman Mao
4. GrowRuck Memphis Sept 21-23

Surprise Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 31
IST x 21
Merkins x 11
LBC x 21

THA THANG:
Mosey to Football Field
Jacobs Ladder (5s) – Squats & Diamond Merkins

Irkins x 11
Tree-Hugger (Hold Al-Gore with a PAX count to 79)
Plank(ton) (Hold Plank with a PAX count to 79)
LBCs x 21
Derkins x 11

Dora 3,4,5
Partner PAX (width of football field run)
300 Low Flutters
400 LBCs
500 Freddie Mercury (single count)

Mosey to Tennis Court

Del Brown
Crab Walk across first tennis court
Diamond Merkins x 11 (thanks mostly to special Teasip special request – much to the dismay of the PAX).
Crab Walk to beginning of Court 2
Regular Merkins x 11 (again the originally suggested 10 Plus One)
Crab Walk to end of Court 2
Wide Grip Merkins x 11
Repeato back across

MARY:
WWII Sit-ups (OYO) x 10
Uptown Crunch x 11 (both sides)
Homer to Marge (the old Marge to Marge trick always gets someone in the PAX).

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

CIRCLE OF TRUST/BOM:
Plus One prayed us out and the PAX headed off to make a difference in the workplace.

Always a great time with the men of F3 in the gloom at #glencoefosho

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

Dallas 2018 Murph

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10

THA THANG:
1 mile
100 pull ups, 200 merkins, 300 squats
1 mile

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Boomer, Chairman Mao, Coach K, Gold Digger, Isaiah, Plus One, Sambuca, Special Sauce, Teasip; FNGS: Toto, Ultra, and Dorthy
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out thanking God for the men and women who have served for this country.

MOLESKIN:
Strong encouragement from the PAX throughout the workout.
-Significant criticism of Teasip’s original playlist.
-#Tclaps to Special Sauce for bringing the chalk, it was much needed on the pull-up bars…and for bringing two FNGs
-All PAX commented that they were glad we didn’t start any later than 0700 because of the rising temperatures.
-Coach K was the only PAX to complete the workout with a weight vest, and he did so in under an hour.
-In a strong showing of #SecondF, the PAX gathered around Coach K and finished the final lap of the second mile with him.
-Gold Digger showed his support by running an extra lap with BOOMER
-Toto and Dorothy both received their names because they are from Kansas
-Ultra received his name because he was EH’ed while he was several Michelob Ultras deep
-12 PAX gathered at Bubba’s for coffeteria and some additional #SecondF

ANNOUNCEMENTS:
1. Dinner at Taco Joint at Preston Center tomorrow at 1830 (6:30 PM)

Eruzione Sets The Pace

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Slow squat x 10
Monkey humpers x 10

THA THANG:
Mosey to the benches
   5 incline MCs
   5 derkins
   5 dips

10 box jump burpees
Repeat 5x5x5
5 x 180 degree burpees
Repeat 5x5x5
5 dead man burpees

Mosey to Dallas Hall SMU mall
Walking lunges + gorilla jump every 4 lunges till reaching flag pole
Circle up.
Ring of fire – 6 inches + flutter kicks
20 Overhead claps

Mosey
Partner up for Dora – 100 merkins / 200 LBCs / 300 squats

Mosey back to the soft top.
New freesbie exercise from Splash: circle up in a plank position and pass the freesbee with your feet.

In the game of ultimate freesbie, “colored shirts” won “gray shirts” with a tiny margin of 1 point. Coach K injured his knee and had to miss a part of the game.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, F150, Goldie, Coach K, Plus One, Splash, Neutered, Chairman Mao
QIC: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
AlrightAlright learned his first word in Russian – “pingvin”, which stands for “penguin”.

ANNOUNCEMENTS:
1. Next happy hour is April 13

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:

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.