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

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.

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