4 Corners

#backblast
AO: Caruth Park
Warm-O-Rama: SSH, IST, side-lunges (slow), daisy pickers, mosey to tennis courts
THA THANG
FOUR CORNERS- Each corner of the tennis courts had an exercise (1 minute at each corner) chosen by the roll of a dice and another roll of the dice showed us how to get to each station.
Set 1- Bear crawl to each station. Stations: Hand release merkins, wall sits, J-Los, SSH
Set 2- Walk to each station. Stations: Carolina Dry Docks, Bobby Hurley?(squat and slap ground), rugby sit-ups, seal jacks
Set 3- Forward Lunge to each station. Stations: T-merkins, plié squats, hold plank, high knees
Set 4- Sprint around full court then to station. Stations: Shoulder raises, monkey humpers, LBC’s, Alley lines
Set 5- didn’t have time so we 10x diamond merkins, gorilla squats, Freddy Murcury
COUNT OFF AND NAME-O-RAMA
PAX: Gambler, Ina, Coach K, Icebox, Oo-De-la-ly, Teasip, Pony Express, Alright Alright, Helmet and Rocket Man
QIC: Aaarrrggghhh
YHC prayed us out
4 Corner Beer choice after completing work out: Heart O’ Texas (Red Ale), El Chingón (IPA) and Local Buzz (Honey-Rye Golden Ale). Will be sure to pick up more Local Buzz due to it being the first one gone.

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

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, Isaiah, Oompa Loompa (Charlotte), Gambler, Rocket Man, AlrightAlright, Aaarrrggghhh, Special Sauce, Spread; FNG: Boney Express
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

Aaarrrggghhh where is the invisible box

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Seal Jacks x20
Hillbilly x15
Slow side lunges x10
Cotton pickers x10
Jacobs ladder (starting at 5) finger merkins and gorilla squats

THA THANG:
Aiken Legs
    Squats x20
    Lunges x20
    Split jacks x20
   Imaginary box jumps x20

Bat Wings (boring I was told)
    Forward arm circles x20
   Backward arm circles x20
    Seal claps x20
    Overhead claps x20

Indian run around Caruth to tennis courts

Aiken Legs
Abs: Uptown crunch (left/right), LBCs, reverse crunch x12
Lunge across both tennis courts while doing a hand release merkin on each line
Reverse lunge back with WWII sit up at each line

Aiken Legs
Bear crawl across both courts, crawl bear back, lunge across both courts with a squat at each line, crab walk back

Aiken Legs

MARY:
With little time we decided to squat it out and got up to 28
Total squats guesstimate: 133

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Eruzione, F150, Ina, Neutered, Rocket Man, Special Sauce, Spread
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
2. April 13 Blackops at Norbuck Park in Lake Highlands