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

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

 
 

Merkins for Days

AO: Burleson Park
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/) Does anyone have any questions or objections?

WARM-O-RAMA:
Seal Claps IC x20
Annies IC x20
Windmills IC x20
Reverse Plank Dip Worms OYO x10 (reverse plank with 4 dips, flip over inch worm out and back in = 1)

THA THANG:
Merkin Ladder to 20
20 merkins at 3rd landing and remainder a lower landing totaling 20 (20:0, 19:1, 18:2, so forth)

Lunge walk up the ramp for some Mary

MARY:
Round Robin
Splash – Plank Ski Hops
Coach K – Penguin Crunches
Icebox – Windshield wipers
Boomer – Rosalita
F150 – Boat/Canoe
Splash – X-Men

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Splash, Icebox, Boomer
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
It was a brisk 38º morning and so it was off the parking garage for a Ohama workout with F150. The PAX  gave him much grief about the number of merkins that he ypically has in a workout so he felt the need to have the PAX do a merkin ladder just to not disappoint. There was grumbling at one point about how Splash hates this exercise…which encourages me even the more. After the wonderful cardio and physical workout there was some comparison of the amount of calories that Boomer burned, which was impressive. We ended our time with a picture quickly as the wind was blowing and Splash offered to take the picture so he would not be associated with the workout too much due to its nature. Great time in the gloom.

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

Mexican Splash Beach Rocks

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
8 pax did some work this morn with bags of Mexican Beach Peebles and played some ultimate. Splash overdid it…so I’m guessing it was a decent workout. We did some new exercises and didn’t have any music…so I guess that is a plus. Highlights included ina blowing up alright alright in ultimate and the chairman going double cinnamon roll. Happy Easter!

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, F150, Icebox, AlrightAlright, Sleeveless, Eruzione, Chairman Mao
QIC: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13.
2. April 13 Blackops workout at 0530.

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.

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

A little bit of every Splash

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
A whole bunch of stuff

THA THANG:
Mosey.

MARY:
sprints across parking lot

COUNT-OFF & NAME-O-RAMA:
PAX – Special Sauce, Eruzione, Neutered, Icebox, Sunshine (FNG), Princess Turtlehead (FNG) , Aaarrrggghhh, Spread, AlrightAlright, F150
QIC: Splash

CIRCLE OF TRUST/BOM:
Splash prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day.