AlrightAlright jacobs ladder

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Squats x10
Mosey to tennis courts

THA THANG:
Jacob’s Ladder
Bear Crawl across both courts, Burpee (7:1), Run back, T Merkins (1:7)
Run across both courts, Monkey Humpers (7:1), Run back, Squats (1:7)

MARY:
Ring of Merkins to 100
Wall Sit to 100
Overhead Claps to some number

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Icebox, Ina, Colonel, F150, Gambler, Ant Man, Rump Roast
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out

MOLESKIN:

ANNOUNCEMENTS:
1. Ryder Cup Ceremony at Truckyard on 10/15 at 5:30 PM

Splash’s Rugby Prep Q

#backblast we met at 5:45am at Caruth for a good old fashioned sweat-o-Rama.

Pax: AlrightAlright, Spread, Princess Turtlehead, Gambler, Aaarrrggghhh, Oo-De-Lally, Icebox, Special Sauce, Isaiah, Teasip, Ant Man, 1 more…sorry, I have already had a glass of wine…oh, and me, Splash

Plenty of stretching type exercises to losses up. Mosey up the hill. Chairman special. Rugby sit-ups in increasing amounts. Tennis court work. Sprints. High knees. Butt kicks. Bear crawls. Straight up work!

Thank you for allowing me to participate.

35s

Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!

AlrightAlright F3 is more than just Fitness

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x21
IST x10
Hillbilly x10
Moroccan Night Clubs x20
Moroccan Night Clubs with High Knees x20

THA THANG:
Migration to Snider Plaza (stops along the way for the following exercises)
Burpees x5
Peter Parkers
Lunges x10
Imperial Storm Troopers x15
Parker Peters
Merkins x20

Fun at the Plaza
Backwards run 40 yards, sprint back
25 Plank Jacks

Cora (Dora with focus on core)
Partner 1: run around fountain and back
Partner 2: exercises (Rosalita x100, Freddie Mercury x200, Flutter Kicks x300)
Flapjack and repeato until all teams have completed the exercises.

More Fun at the Plaza
Squats x30

Return Migration
Burpees x5
Long Mosey back
Mountain Climbers

MARY:
Paulinas (aka Reverse Baby Crunch) x12
LBC x12
Penguin Crunch x12
Heels to Heaven x6

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Boney Express, Coach K, Helmet, Icebox, Ina, Special Sauce, Splash, Spread
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC took this opportunity to talk about a former F3 Winston-Salem brother who took his own life last week. He had fallen into serious depression and had stopped going to F3 months ago. YHC is not an expert on depression, but YHC knows that loneliness doesn’t help. The men of F3 Winston-Salem will always wonder how Hoser slipped through the cracks. This should be a reminder to us that we should constantly be leaning on guys to come back to F3 if they’ve been absent for a while. They need F3 for the fitness, but more importantly they need this brotherhood.

MOLESKIN:
– #kotters to splash and Spread after several weeks off.
– the PAX were pretty quiet during the running portions of the #beatdown
– we focused on core today because many of the PAX want to have fresh arms and legs for the #ironpaxchallenge on Friday. So far the fastest time in the nation is 20:45

ANNOUNCEMENTS:
INSERT ANNOUNCEMENTS MADE FOR THE MORNING.

Splash Needs a Nap Now

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

AlrightAlright Flys In

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x15
Merkins x10 – slow count
Squats x10

THA THANG:
Lieutenant Dan: (4 lunges, 1 squat, all the way from the flag pole to the soft top)

Bear Hunt:
Partner 1: bear crawl
Partner 2: 10 merkins then run after Partner 1
Flapjack and repeato across the field

5×5
5 laps with 5 burpees and 5 pull-ups each lap

Jacob’s Ladder
Run across both tennis courts, 7:1 T-Merkins, run back, 1:7 squats

Painting Bears
Bear Crawl Paint the Lines

MARY:
LBCs x15
Low Dolly x15
Rosalita x15
Uptown Crunch x10 each side
Flutter Kicks x15
Protractor by Spread

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Ant Man, Ultra, Icebox, Coach K, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying that God will help us recognize other men that need this group.

MOLESKIN:
Before the workout began Spread immediately protested the Tunnel of Love. It was a perfect day for it.
We moseyed back to the soft top for Mary and found that our territory had been seized by a group of women. Clearly they missed the memo that we claimed this park way back in 2012. We decided to cede the territory peacefully this week, but if it happens again next week…..
Ant Man remarked that the women should be recruited for Females In Action… more to come on the F3 sister organization in the coming weeks.
It was agreed by some that 5×5 should happen more often.
Many complained the Painting Bears are impossible, yet we didn’t have any trouble completing them.
Several of the PAX were overjoyed to find YHC Q’ing for a second day in a row.

ANNOUNCEMENTS:
Talk to Icebox about Taste of Dallas with M’s and CBD’s

Next Happy Hour is July 13th. Mark your calendars. This one will not be at Ozona… Spread, splash…. be on the lookout for announcements from Pepper.

Special Sauce = Pain for the afternoon

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS:

Mary 45 just added Homer to Marge

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Sprinkler x 10
Hill Billy x 10
Windmill x 10
Merkin x 10
Sumo Squats x 10

THA THANG:
Bolt 45s
15 squats full to halfway
15 half way to down
15 regular squats
Mary 45s
15 Dollys
15 Flutters
15 Rugbee
Repeato 3x

Mosey to Tennis Court
Tennis Court Cardio – start doubles line, perform exercise across courts and back. 10 merkins between two courts, far side of courts, and between again, 30 merkins total.
Reverse Lunge Walk
Broad Jump
Lunge Walk
Webbicide in between each cardio set. 3 T-merkins for each line touched, 27 t-merkins per webbicide.

Mosey to Soft Top

Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers
ATMs
15 Alt Sh Touches, 10 Tempo Merkins, 10 Merkins

MARY:
Sweat Angels x 15
Freddie Mercury x 12
Flutter Kick x 12
LBC x 12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Coach K, Icebox, Ina, Oo-De-Lally, Special Sauce, Splash, Spread, Gambler
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Low amount of mumble chatter this morning. Everyone was wondering where BOOMER and Neutered were; delayed as long as possible in the parking lot before heading to the soft top. PAX quickly corrected the QIC on his counting during the Rugbee situp part of the Mary 45s (henceforth renamed Dolt 45s and to now include Homer to Marge (DOH!)). QIC modified the tennis court cardio, changing the second webbicide to a regular suicide to head off a PAX revolt. Several PAX pulled a #Chippendale due to the high humidity.

ANNOUNCEMENTS:
1. 3rdF on Saturday – Second Saturday – June 9th – Chairman Mao is your Q for this event.
2. 2ndF Happy Hour – Friday – Pepper is the Q, Ozona’s at 5 pm, M’s are invited and encouraged to attend.

Mosey Burpee Mosey Chairman Special

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Various warm-o-Rama

THA THANG:
forward and backward mosey to northcrest park…3 stops with 5 specialized burpees…5 sets of 2 free hang pull-ups…mosey to benches for 2 rounds of the chairman special…mosey back for 3 sets of 2 free hang pull-ups…back to benches for 2 more rounds of chairman specials…return to Caruth fwd and backwards…3 stops with combined specialized burpees…finished with 3 sets of rugby sit-ups and ballet squats

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Aaarrrggghhh, Boney Express, F150, Icebox, Special Sauce, Princess Turtlehead, Pepper
QIC: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. VAPE dinner May 29
2. GrowRuck Memphis Sept 21-23

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