Coffee

COUNT OFF & NAME O RAMA

PAX: Agnes, Bleep, Classified, Sex Panther, Slippy & Slushii

QIC: Aaarrrggghhh

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA: SSH, IST, Veggie Pickers

THA THANG: Made our way to the Caruth Park tennis courts down Turtle Creek Blvd. and stopped at end of each block and completed the following: 

  1. Squats & reverse crunches x 12
  2. Loiners & WWI sit ups x 12
  3. Merkins & Rugby sit ups x 12
  4. Turkish get ups x 12
  5. Hand raises x 12
  6. Burpees  x12

Tennis Court Suicides: 

Round 1) Run to long end and bear crawl/crab walk back

Round 2) Run to long end and lunge/broad jump back

Mosey back to Coffee Park with same set of exercises between blocks. 

MARY: Reverse crunch, big boy sit ups, rugby sit ups x 6

MOLESKIN: Beautiful crisp morning. We did start out beat down with GAMS (grown ass men skipping) and were called out by neighborhood runners. It was great to hit the courts again at Caruth and look forward to future rings and things workouts once that AO opens again. 

ANNOUNCEMENTS: 

  1. Wednesday 1/20 please bring any suits, slacks, button ups that are no longer in use to you but still have life in them. Splash is collecting to support a great cause. 
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5.
  3. TID 18K March 6 at 0700
  4. GROWRUCK April 8-10 in SA
  5. F3 Golf

Caruth 1/09

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Chairman Mao, Coach K, F150, Gambler, Icebox, Ina, Oatmeal, Rocket Man, Rump Roast, Special Sauce and Spread

QIC: Aaarrrggghhh

AO: Caruth Park

F3 WELCOME AND DISCLAIMER:

Done said it

WARM-O-RAMA:

SSH, IS, Windmill, Side Lunges, Slow Squats, Slow Merkins, Freddy Mercury uphill/downhill

THA THING:

Mosey to soft top for a Caruth 3x3x3:  3 grown a** man pull ups, lunge across the bridge, 3 burpees and repeat 3 times

Dirty McDeuce: 12 reps of dips, pull up under bench thing single count, alternating step-ups, dirkins single count, run around the soft top park and repeat 3 times. Mosey to tennis courts

4 CORNERS (kind of): 10 hand release merkins, lunge to next corner, first exercise plus 20 gorilla squats, bear crawl to next corner, first two exercises plus 30 flutter kicks, reverse lunge to next corner, first three exercises plus 40 arms raises.

Lined up for one round of burpee dans (four lunges followed by a burpee) across both courts and back

MARY:

Mosey to soft top: American Hammer x 12, rugby sit-ups x 12, reverse crunches x 12, about 8 seconds of six inches

CIRCLE OF TRUST/BOM:

We need to continue on working on improving ourselves and doing things right. This can be doing pull-ups like a grown a** man, counting slow on exercises, being better husbands, being a better father or working on whatever goals you might have.

MOLESKIN:

Yeah yeah yeah, still continuing bench mark week. Wasn’t planning on doing a repeat of Teasip’s Q at Glencoe, but thought the Caruth guys needed a reminder of a standard workout. This is why we always need guys to sign up to Q to keep things different, this is one of many reasons I enjoy coming to F3 beat downs.

ANNOUNCEMENTS:

Without a formal vote, we can assume F3 Happy Hour will be at Ozona’s this Friday (1/11) at whatever time you can get there. Sign up for Run Ranger Run, two spots available. Get a $20 raffle ticket from Sally for his upcoming mission. Put March 2nd down of our ruck event.

Katy Trail 11/29

COUNT-OFF NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Gold Digger (welcome back!), Teasip, Mile High and Chairman Mao
QIC: Aaarrrggghhh

AO: Katy Trail
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
The Classic
SSH, IS and sloooooow side lounges, jog to start of the trail

THA THING:
5 burpees OYO

1/4 mile
5 burpees OYO, 7 rugby sit-ups (attempted) 10 peter parker’s before a herd of joggers came by

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 shoulder taps (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 mountain climbers (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 plank jacks (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 pick pounders (4 count)

1/2 mile indian run
5 burpees OYO, 7 rugby sit-ups, 10 j-lo’s (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups (started running thin on time)

1/4 mile
10 lance armstrong’s -each side (4 count)

Back to La Madeline

CIRCLE OF TRUST BOM:
I hope everyday that we are working to better ourselves. When I first started F3, I could barely do five burpees in a row. I looked like an idiot flopping around attempting Lance Armstrong’s. Couldn’t even perform a rugby sit-up this summer but have been working hard to improve them. Let’s try to work harder everyday to be better men, brothers, fathers, friends or husbands. Work on being more patient and forgiving. We all have things to improve, let’s continue to help each other out and work harder everyday to be a better you.