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:

Until Splash is done or 45s

THE SCENE: 46 misty and foggy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Mountain Climbers
SSH
Hillbillies

THA THANG:
Mosey to softop playground

45s
5 pullups at playground
crabwalk over the bridge

Mosey to “children dancing” statue
Bear Crawl to park bench
Mosey to running trail
5 burpees
Mosey to start
Repeat 4 times

Find a bench
10 step ups
5 down and up inclined merkin
5 down and up derkins
5 dips
work backward to 1

Mosey over to tennis courts
Line up on double out line
Rd. 1
Paint the lines starting from far end, run backwards back to start, hit every line

Rd 2
Lunge walk on court, 10 merkins in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Rd. 3
Lunge walk on court, merkin slide walk in between courts, reverse lunge second court
Rinse and Repeat back to starting point

MARY:.
Uptown Crunch both sides
Rugby situps

Mosey to flag pole
25 yard sprints

COUNT-OFF & NAME-O-RAMA
14 PAX – Teasip, Neuter, Coach K, AlrightAlright, Eruzione, Spider Man (FNG), Aaarrrggghhh, Special Sauce, Fortran, The Gambler, Spread, Chairman Mao, F150
Q: Splash

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.

Icebox via Special Sauce

THE SCENE:  32 mostly cloudy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Montage — warmup (SSH, storm troopers, high knees, etc).

THA THANG:
Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Demi Lovato, Sorry Not Sorry – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

I’m Blue, Blue – bear crawl Native American runs

Rihanna, Diamond – diamond plank + diamond merkin (when she says diamond (or diamonds) 36 Times)

Whitney Houston – Freddy Mercury’s + WWII sit ups (when she says dance or somebody, 65 times)

69 Boyz, Tootsee Roll – suicides 

Techtronics, Pump Up the Jam – alternating leg lunges + jump (when they say pump, 43 times)

Reel 2 Reel, Move It – flutter kicks + LBC (when they say move it, 69 times)

Mosey playground picnic benches

Freak Nasty, Da Dip – hold back plank on bench + dip (when he says dip, 60 Times)

MARY
None

COUNT-OFF & NAME-O-RAMA
7 PAX – Coack K , Ina, Splash, Aaarrrggghhh, F150, Spread
Q: Special Sauce

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Special Sauce stepped in and Q’d a ICEBOX inspired workout with some Omahas here and there.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Clear eyes and full hearts AlrightAlright

THE SCENE:  59 cloudy
AO: Burelson Park
F3 WELCOME
WARM-O-RAMA:
SSH x35
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Merkins x10
Monkey Humpers x5

THA THANG:
15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.

Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad

Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)

Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Dips x10
Irkins x10
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees

MARY:

COUNT-OFF & NAME-O-RAMA
15 PAX – Goldie, Gold Digger, Eruzione, Neutered, Special Sauce, splash, Plus One, Travis, Chairman Mao, Icebox, Coach K, Podcast, C+, Triple Shift
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:
-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

Splash’s own 45s

THE SCENE:  28 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Inch worms
Mountain climbers
Monkey humpers
Pulsating squats, merkins, lunges, dry docks
Uptown crunch
Plank jacks
Merkins

THA THANG:
Mosey west on Caruth Blvd
    Stopping with a round of candy cane merkins
Mosey to tennis courts
Wild 45s
    Point 1 – Bear crawl on sidewalk to park bench. Run to Point 2
    Point 2 – 5 Burpees. Run to Point 3
    Point 3 – Pull ups on soft top. Run to Point 4
    Point 4 – Crab walk over the bridge. Run to Point 1
Rinse and repeat x 3 (4 total)

Mosey to tennis courts.
Partner work –
    Partner 1 Plank of Trust, Partner 2 Box Jumps over legs x5
    Partner 1 Wheelies w/ pushups at each line, swap at midway point.
    Partner carry, swap at midway point.
Oblique’s of love
Low 5 merkins
Rinse and Repeat

Mosey to flag pole

MARY:
rugby sit-ups
candy cane merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Spread, Eruzione, Pepper, Ina, Boomer, Happy Trail (FNG), Snowden (FNG) Ant Man, Isaiah, Coach K, Aaarrrggghhh, AlrightAlright, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

Eruzione VQ

THE SCENE:  12 chilly
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
IST 15
Slow squats x15
Overhead claps x15

THA THANG:
Mosey
   High knees
   Butt kicks
   Walking lunges
3 stops for exercises:
   10 Mountain Climbers
   10 Shoulder tap merkins
   10 merkins

Back to the tennis court:

4 Corners (Pushups, Squats, Carolina drydocks, LBCs)
   Round 1: 30x30x30x30 – bear crawls in between
   Round 2: 20x20x20x20 – broad jumps in between
   Round 3: 10x10x10x10 – Walking lunges in between
   Round 4: 5x5x5x5 – walk in between

Mosey to the soft top

Grab a bench:
   15 dips
   8 derkins
   8 incline merkins

10 burpees oyo

MARY:
Freddie Mercury
WWII sit ups
Rosalita
Turkish getups

To finish up:
Ring of fire: plank/merkins, al Gore/Gorilla jump
Mosey back to the parking lot
Merkins to failure

COUNT-OFF & NAME-O-RAMA
11 PAX – Pepper, Mini Me, Spread, Coach K, Ina, Aaarrrggghhh, splash, Plus One, AlrightAlright, Teasip
VQ: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks for the good turnout today, had a lot of fun putting together the workout, hope y’all enjoyed it as much as I did. Have an awesome weekend!

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details