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

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

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.

Four Stations One Ina

AO: Caruth Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC
Overhead press x20 IC
Windmill x10 IC
IST x10 IC

THA THANG:
Mosey over to stations (3 PAX per station)
Each station consisted of different exercises, complete each of the exercises as many times as possible in 5 minutes

Station 1 : 5 burpees
10 squat jump w press (med ball)
15 Russian twist double count (med ball)

Station 2: 10 merkins
15 rugby sit-ups
40 jump rope

Station 3: travel cherry picker (med ball)
Bear crawl
Frisbee walrus
10 sit-ups with press (med ball)

Station 4: 15 dips
Walk out w frisbee
20 lunges w med ball over head

After 1st station (5 min) – jog to tennis court for suicide, jog back
After 2nd station (5 min) – jog to tennis court for suicide, jog back
After 3rd station (5 min) – sprint/jog to tree and back
After 4th station (5 min) – jog to tennis court paint lines, jog back clean up stations then jog back

MARY:
LBC x20
Bicycle x15
6 inch hold w/ one round of flutter kicks

COUNT-OFF & NAME-O-RAMA:
9 PAX –  AlrightAlright, Tattoo, Boomerang, Spread, Special Sauce, Aaarrrggghhh, The Gambler, Coach K
Q: Ina

CIRCLE OF TRUST/BOM:
Ina prayed us out.

MOLESKIN:

ANNOUNCEMENTS:

 

Burpees Overhand Merkins Splash

THE SCENE: 65 & damp
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH IC x20

Staggered Merkin (right hand forward) IC x10

THA THANG:
Mosey to 4th level of parking deck. Running forward one level back peddling next level, alternating as we went up.

Partner up BOMBS
Burpees x 50
Overhead Claps x100
Merkins x150
Bigboy situps x200
Squats x250

Rd 1 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 3 at a time.
repeat

Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
repeat

Rd 1 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 3 at a time.

Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.

Plank with rotations until all in

Mosey down to level 1 and to the benches outside for Dirty Dozen
Dirkins IC x4
Irkins IC x4
Box jumps OYO x4
Dips IC x4
Rinse and Repeat (3 times)

MARY
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright

COUNT-OFF & NAME-O-RAMA
11 PAX –  Tattoo, Ina, Sambuca (FNG), Icebox, Aaarrrggghhh, Eruzione, Spread, AlrightAlright, Special Sauce, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great working out this gloom. TClaps to Splash for EHing men for this gloom. There was a good bit of mumblechatter this morning as we were able to escape the rain yet another morning push one another for a good workout. Balance is a key to any workout for AlrightAlright so we were able to add the staggered merkins at the end to complete that balance.

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