Inspiration for the Spartan

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Training Montage 

THA THANG:
Bogore, Salad Dressing – plank + merkin with “sauce” 35

Busta Rhymes, Girlfirend – P1 flutter kicks P2 run to end of tennis court and back twice

Alice Morton, No Roots – hold Al Gore + jump forward and backward in position on “Roots” 27

Devo, Whip It – SSH + burpee with “whip” 21

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Echosmith, Over My Head – t claps or overhead presses + squat with “over my head” 52

Daniel Bedingfield, Gotta Get Thru This – suicides

Dead or Alive, You Spin Me Round – Superman + t merkin with “round” 45

Imagine Dragons, Thunder – back plank + dip with “thunder” 69

Chingy, I like that – side plank + hip raise with “I like that”, alternate side every 5, 45

Yellow Claw, DJ Turn it Up – P1 overhead presses P2 down tennis court and back twice

F3 Dallas - Byron Nelson Prep, a playlist by martijos on SpotifyF3 Dallas – Byron Nelson Prep, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, Borgore, Busta Rhymes, and othersopen.spotify.com

MARY:
Beyoncé, Halo – penguin crunch + rugby sit-up with “halo” 69

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, Hotty Toddy, Special Sauce, Spread, Oo-De-Lally, Sambuca, Princess Turtlehead, SpiderMan, Boney Expeess, Teasip, Q*bert
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
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

Yes we just ran 3.9 miles on Saturday

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 10
Walk Backs x 10
Inside/Out Merkins 2×5

Native American run to Dallas Hall (we took the long way, by way of Hillcrest)

THA THANG:
C-I-N-C-O
Cherkins (Clapping Merkins) x 50
Imperial Storm Walker (Squat followed ISTs) x 100
Nothing starts with N, so we’re doing Mountain Climbers x 150
Crunches x 200
Overhead Claps x 250

Partner 1 runs around flagpole and back while partner 2 knocks out the reps. Rinse and repeat until all complete

Tag Team Kentucky Derby
Side Shuffle around fountain, switch direction of shuffle half way. Tag partner in to complete lap 2 of the race. T-claps to Boomer for powering through a tweaked groin.

Mosey to Park area with the stone benches.
Irkins x 5
Dips x 5
Claymakers x 5 each leg
Box Jump Squats x 5

Rinse and repeat 3x

Mosey to Parking Deck

Alright Alright vs the World

2 deck bear crawl race. Alright Alright started at the bottom, rest of the Pax started halfway up ramp 1. 11 burpees were on the line. For each person Alright Alright passed, 1 burpee was taken away and given to the rest of the Pax. Final count was 6 Burpees for AA and 5 for the rest of us.

Mosey to the Soft top for Mary

MARY:
Rosalita 2×10
Alternating Leg Toe Touches: 2×5 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Oo-De-Lally, Podcast, Rabbit (Memphis), F150, Antman, AlrightAlright, Boomer, Sleeveless, Coach K
QIC: Special Sauce

MOLESKIN:
There was no lack of competition this gloom as we prepared for the Kentucky Derby and celebrated Cinco de Mayo. All counting was done in Spanish.

CIRCLE OF TRUST/BOM:
Shout out to Rabbit for joining us from Memphis.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Birthday Celebration AlrightAlright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10
Mosey to Trail

THA THANG:
Mosey down sidewalk towards playground. Stop at Bridge.
Bear Crawl to Soft Top

4×7
4 laps from playground to tennis courts with 7 burpees and 7 pull-ups during each lap. Flutter kicks while waiting for the six.

Mosey to Tennis Courts

Bear Crawl across courts with increasing merkins at each line (1 to 9)
Crawl Bear back
Overhead Claps x28
Bear Crawl
The Bird x28
Crawl Bear back

Lunge Walk across tennis courts
Squats x7
Reverse Lunge Walk back
Monkey Humpers x7
Lunge Walk
Squats x7
Reverse Lunge Walk
Monkey Humpers x7
Suicides
Squats x7
Monkey Humpers x7
Paint the Lines
Squats x7
Monkey Humpers x7

Australian Mountain Climbers x7 (Feet on wall in handstand position)

Mosey to soft top

Carolina Dry Docks x28 (single count)

MARY:
Outside Knee Taps x14 (we need a new name for this)
Rosalita x28
Outside Knee Taps x14
Flutter Kicks x28
Rugby Sit-ups x7
LBC x7

COUNT-OFF & NAME-O-RAMA:
PAX: splash, Special Sauce, Spread, Sambuca, Aaarrrggghhh, Hacker (Davidson), Ma Bell (CarPex), Tweetsie (Metro)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the men of F3 and praying that we would be leaders for His kingdom

MOLESKIN:
The PAX quickly caught on to the theme during side straddle hop. YHC and others are just glad Spreaddoesn’t go with this theme on his birthday. #old

Not nearly as much grumbling as I expected during the initial bear crawl.

Sambucadoes not get cheated on his pull ups. We should all try to get full extension on those if we can. #tclaps

Significantly more #mumblechatterduring the bear crawls and merkins.

Everyone got noticeably quieter after the second round of crawl bears.

Hacker pointed out that he didn’t see anyone doing Australian Mountain Climbers the last time he was in Australia.

The Spanish counting on Rosalita got much worse after we got to 16.

splashtold Aaarrrggghhhthat he would get more athletic as he does more rugby sit-ups.

splashalso announced to the PAX that he thinks LBCs make us fat.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

Overhead Claps Improvement

 

 

 

 

 

 
AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Monkey Humpers x5THA THANG:
2 lines for Double Applesauce Bataan Death March (guy at the back does 5 merkins). Run from Caruth Park to Snider Plaza.CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYOMosey through Parking Lot

DORA
Partner 1: run around fountain and back
Partner 2: perform exercise
Flapjack and repeato until the team has completed 100 merkins, 200 squats, 300 flutter kicks

Mosey to Fountain
Partner carries

CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYO

Mosey to Dickens

Double Apple Sauce Bataan Death March (3 burpees) all the way back to the Park

MARY:
Rosalita x20
Rugby Sit Ups x10
Protractor

Sprint back to flag

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ina, Special Sauce, Spread, Splash, Neutered, jon, Sambuca, Princess Turtlehead, TAF, Moonshine
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders.

MOLESKIN:
Great to have Jim Whitaker and TAF with us from F3 Headquarters today. Hope the workout met HQ standards.

Ina showed off some agility dodging a car on our way to Snider Plaza.

Lots of grumbling about running the wrong way from several PAX.

Form on Overhead Claps has significantly improved.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

 
 

Special Sauce 443

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
High knees
Butt Kicks
Leg Kicks
Heel to Toe Grabs
Karaoke
Side Lunges
In & out merkins (5 wide, 5 regular, 5 narrow)

Mosey to Soccer field.

THA THANG:
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines

Mosey to Soft top

4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
-pull ups
-tempo lunges
-mountain climbers
-Carolina DD

Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2

Burpee w jumps over single/double line
5,4,3,2,1
Sprint to far line of tennis court and back pedal in between each round of burpees

MARY:
Mosey to soft top for Mary

LBCs
Toe touch w/ off leg hovering
Freddy Mercury
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups

Mosey Back to the flag for Al Gores until the clock struck 545

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!

ANNOUNCEMENTS:

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

Teasip’s Field of Dreams

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x25
Imperial Storm Troopers x15 
The Bird/Angels in the Outfield x35

THA THANG:
Moseyed around some before ending up at the tennis court.
The Cycle – bear crawl to each base
   Single – 3 burpees, crawl bear back.
   Double – 6 burpees and crawl bear back.
   Triple – 9 burpees and crawl bear back.

Surprisingly, there was not much excitement about all the crawl bearing.

Field of Dreams.
   PAX at each base (Homeplate – 10 Burpees, 1st – merkins, 2nd – squats, 3rd – LBCs)

10 burpees, then go relive the PAX doing merkins, who relieves the PAX doing squats, who relieves the PAX doing LBC, who then does burpees. Go until everyone does all stations.

F3 baseball (30 reps of T merkins, gorilla squats, overhead claps and WWII sit ups), which was a tie tho the team of AlrightAlright Icebox and Special Sauce was closer to scoring the go ahead run.

MARY:
Penguin crunch x15
Freddie Mercury x20
Bixes x10)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Icebox, Special Sauce, Gambler, Coach K (On His Own – Bear Crawl Fest)
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out on this Good Friday as we remember our Savior’s death on the cross

MOLESKIN:
Our Q planned a baseball themed workout, however when we moseyed to the softball field it was still muddy, so we Omaha’d to the tennis court. In the the middle of field of dreams, YHC had to head into the clubhouse/portapotty.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

OMAHA RAIN PLAN

AO: Burleson Park/Parking Deck (Omaha)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x53 (lots of complaints)

THA THANG:
Batwings
   Arm Circles Forwards x20
   Arm Circles Backwards x20
   Seal Claps x20
   Overhead Claps x20

Modified Aiken Legs
   Squats x20
   Lunges x20
   Split Jacks x10
   Monkey Humpers x5

Jacob’s Tower
   Run to the top level…burpees (7, 6, 5, etc.)…run to the bottom level…WWII Sit Ups (1, 2, 3, etc.)
– not much mumblechatter from the PAX during this portion of the beatdown. AlrightAlright decided that we needed more long distance cardio

Bear Crawl Relays
   Partner 1 Bear Crawl up one ramp, Partner 2 run up one ramp

   Partner 2 bear crawl down ramp, repeato.
F150 and Special Sauce claimed this victory
We switched up the teams and let partner 2 do the uphill crawling. Teasip and YHC took that title.

MARY:
Rosalita x15
Uptown Crunch x10 each leg
Freddie Mercury x15
Mountain Climbers x25

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Ina, F150, Icebox, splash, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
-Need to iron out the rules and details of the Bear Crawl Relays, but those will make another appearance.
-Special Sauce commented that YHC had confused Wednesday for Thursday due to all the running.
-F150’s hands were a little too delicate for him to go #TeamNoGloves today, hopefully they grow calluses quickly.
-Despite only working one job these days, Neutered was nowhere to be found.
-It appears that Pepper is boycotting anyone that decides to Q, and will only post when he gets to lead..

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.