Figure 8 SMU Run

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright,  Pow Pow, Ina, Oatmeal, Special Sauce
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
Mosey to SMU BLVD

15x SSH IC

15x HillBillies IC

15x Windmill IC

10x Merkins IC


Mosey to the area between the SMU track and SMU stadium

THA THANG:

Run figure 8’s around the stadium and the track.

Each time the PAX made it to the center (1/2 of the 8) complete the following

10x Merkins

20x Squats

30x LBC’s

MOLESKIN: As we started to mosey to meet the 2nd choice PAX’ers a lot of Mumblechatter started as fear of not getting the run in set in.  We met the rest of the PAX at SMU blvd, did a quick warm up and mosey’d between to the stadium and track.  Here I stole @PlusOne’s figure 8 path and the exercises and the PAX were off.  Not much chatter during the workout as everyone was on their own pace.  Most finished a full round of 7 and completed the exercises for 8 which if you were keeping track is 80 merkins, 160 squats and 240 lbc’s.  The elite few made it through round 9.

ANNOUNCEMENTS:

  • Turkey Trot Saturday
  • Q of the year.  Nominations are open and tournament starts Monday 11/30

Burleson 8/29

 

COUNT-OFF & NAME-O-RAMA:

PAX: Teasip, Ant Man, Island Time, Isaiah, Whoops, Classified, Lil Smokey, Siesta, Oatmeal, Fluoride, Special Sauce, Chairman Mao   
QIC: Draper

AO: Burleson


F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:
15x SSH IC

15x IST IC

10x Windmill IC

THA THANG:

Mosey to the field

Across the field motivator with burpees at every “line”

Repeat long to short

Mosey to Caruth Hall

Dirty Mcduece on the bottom step

Shoulder taps x 12 IC

Dips x 12 IC

Decline mountain climbers x 12 IC

Claymakers x 12 IC each leg

Box jump up the steps

Repeat 2 more times

 

Mosey to Turner Centennial Quadrangle

Dora

Partner #1 runs around the quad

Partner #2 does exercises

100 merkins

200 Squats

300 IST

400 LBC


Mosey back to Burleson


MARY:

Finish the 400 LBC’s from the Dora

Homer Marge till time


CIRCLE OF TRUST/BOM: YHC thanked the PAX for always being a positive influence.  Often life makes us face difficult choices that require a sacrifice and having F3 and to help us all stay accountable and support those decision is invaluable. 

MOLESKIN:
It was a hot morning with solid showing if 13 PAX.  YHC noticed the tennis courts were already occupied so we Omaha’d to the field and completed out motivators there.  This Omaha was not a welcomed one.  We then Mosey’d to the Pit of misery (aka Caruth Hall) and did our Dirty Mcduece.  YHC was feeling gassed and counting a lot to which the PAX joked about some of YHC’ questionable sounding numbers.  YHC was feeling spent, and based on the mumble chatter it seemed like the rest of the PAX was too, I Omaha’d once again and went to the Turner Centennial Quadrangle rather than the originally planed SMU quad.  The running distance for the Dora was a lot smaller here and I for one was grateful. 


ANNOUNCEMENTS:

  1. Grow Ruck in April
  2. F3 10 year in Jan
  3. F3 Golf tournament sometime in October (update Ultra?)

 

Beach Day 8/26

COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, F150, Jazzercise, Icebox, Stingray, Classified, Isaiah 
DJ: Icebox

QIC: Draper

AO: The Harbor


F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Mosey to the Volleyball court

SSH x 10 IC

IST x 10 IC

Shell Pickers x 10 IC

Windmill x 10 IC

THA THANG:

  • Light jog/run across the volleyball court and back
  • High knees across the volleyball court and back
  • Butt kicks across the volleyball court and back
  • Karaoke across the volleyball court and back
  • Run across the volleyball court and back about 60 percent of your top speed
  • Lateral shuffle across the volleyball court and back
  • Run across the volleyball court and back about 80 percent of your top speed
  • Football run and drop downs and sprints
  • Sprint across the volleyball court and back twice
  • Walking lunges across the volleyball court and back
  • Squats to broad jump across the volleyball court and back
  • Bearpees – 1 Burpee 4 bear crawls across the volleyball court and back

 

  • 10 Revers lunge single leg hops

Bear Crawl down and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Bear Crawl down and back

  • 40 Mountain Climbers

Bear Crawl down and back

 

  • 10 Revers lunge single leg hops

Sprint across the volleyball court and back

  • 20 merkins

Sprint across the volleyball court and back

  • 30 Carolina Dry Docks

Sprint across the volleyball court and back

  • 40 Mountain Climbers

Sprint across the volleyball court and back

 

  • 10 Revers lunge single leg hops
  • 20 merkins
  • 30 Carolina Dry Docks
  • 40 Mountain Climbers

Mary

Side plank elbow to knee x10 each side

American hammers

CIRCLE OF TRUST/BOM: YHC thanked the group for coming out and for helping to keep him accountable and encouraged the PAX to continue to keep that up.

MOLESKIN: We mosey’d to the sand volleyball court right away and a little realization amongst the PAX set in that we were all about to get real sandy.  As soon as SSH started there was some groans and laughs as we learned how different this workout would feel on the uneven sand.  The bear crawls quickly were not a PAX favorite to at one point Icebox yelled “Did you think about this at all when you wrote this workout down?”. At  the end of the workout came all the mumble chatter about how to remove the sand without getting all over the PAX cars and houses.  YHC is wondering if any of the PAX actually used a hose as mentioned.  Also, Tclaps to resident DJ Icebox for the spring break playlist that brought back a lot of memories.

 

Announcements

  • F3 golf tourney oct 10th (or the 3rd)
  • Grow Ruck San Antonio
  • F3 10 year in January

Burleson 8/21

COUNT-OFF & NAME-O-RAMA:
PAX:  Ultra, Pow Pow, Agnes, Bleep, Shushii. Double Pane, Dfib
QIC: Draper

AO: Burleson
F3 WELCOME & DISCLAIMER: Given


WARM-O-RAMA:

SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:

Mosey to the Blanton Student Services Building

Partner up

Partner #1 run up the stairs and back

Partner #2 Does the exercises below

When partner #1 returns switch

50 x Derkins

75 x Box Jumps

100 x Dips

150 x Rugby Sit Ups on the bench

Mosey you the round concrete barricades

With feet up on the barricade plank walk counter clockwise until back at starting position

Repeat going clockwise

Mosey to the parking lot across from Burleson

Agile Bear Crawls – Each PAX finds 2 tandem parking spots. 

  • Bear Crawl the right side
  • Lateral plank walk left to the left side
  • Crawl bear down left side
  • Lateral plank walk right back to starting position

Repeat for a total of 5 times

Mosey to the tennis courts

Motivators short to long

Motivator long to short

Mosey to soft top

Mary

10 x Rugby Sit Ups OYO

20 x Plank Jacks OYO

20 x Mountain Climbers OYO

Homer Marge Maggie Bart till time

CIRCLE OF TRUST/BOM: YHC made a call back to the Katy trail Thursday where Rump and Ultra came and YHC challenged the PAX to push themselves to do things that are harder to do.  Todays Q was YHC attempting to be true to that.  YHC typically has a lot of running and hates bear crawling so YHC limited the running and added in bear crawls.

MOLESKIN: YHC tried to limit the running as that is typically his default.  Lots of talk early on about sore legs from the insane amount of lunges this week.  Box jumps did not help.  Otherwise not a ton of mumblechatter which was surprising since we did the routine YHC is calling the agile bear on the infamous Starbucks hands parking lot.  Bleep did say multiple times how there wasn’t any mumblechatter, which YHC thinks that was his subtle way of announcing his displeasure in the exercise. 

ANNOUNCEMENTS:

  • Happy hour tonight @ Pow Pow’s house
  • Siesta VQ tomorrow followed by 2.0 workout
  • F3 golf tourney oct 10th (or the 3rd)
  • Grow Ruck San Antonio
  • F3 10 year in January

Katy Trail 8/6

COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, Alright Alright, Rump Roast, Shifty McCoy, Ultra, Sound Machine, Bcup, AAARRRGGGHHH
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

SSHx10 IC

THA THANG:

Mosey to the bridge

Run back and forth across the bridge.

On the north side of the bridge do 4x squat to IST combo

On the south side of the bridge do 4x Merkin to Nolan Ryans combo

Mosey back to La Madeline

Mary

Flutter Kicks till time

CIRCLE OF TRUST/BOM: YHC gave props to @rumproast and @Ultra for going out of their comfort zone and showing up for a running workout.  YHC then asked the PAX to follow that lead and push ourselves to do things we normally shy away from.  If you don’t like running, go run.  If you hate bear crawls, do bear crawls.  Keep this mentality in all aspects of your life not just fitness.

MOLESKIN: YHC wanted to try and stick to the golf theme of the week but doesn’t know much about golf.  The exercises were done in 4’s for a par 4, and the combo’s were inspired by the Arnold palmer (the drink). 

ANNOUNCEMENTS:

  • Grow Ruck San Antonio
  • F3 10 Year

 

Glencoe 7/28

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow. Classified, Splash, Sex Panther, Bleep, Slushii, Hotty Toddy, Special Sauce
QIC: Draper

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

20x IST IC

10x Windmill IC

THA THANG:

Mosey to the pavilion

Grab a bench

Step up and press x10 each leg

Dips x10 IC

Mosey to the goal line 

 

R1 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x20

Run to the other goal line and back

Curls with hands through holes x20

Run to the other goal line and back

Kettle Bell Swing x20

Run to the other goal line and back

Squat to press x20

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

 

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

 

R2 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x10

Run to the other goal line and back

Curls with hands through holes x10

Run to the other goal line and back

Kettle Bell Swing x10

Run to the other goal line and back

Squat to press x10

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

Mosey back to pavilion

 

Mary

Feet on coupon decline mountain climbers  x10 IC

Flutter kick holding coupon x10 IC

LBC x20 IC

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him and challenged them to keep pushing themselves when creating workouts.  Let’s continue to make them harder.

MOLESKIN: Not much mumble chatter today.  PAX were pretty spread out.  Some discussion on whether the reduced rep count on round 2 was a positive or a negative. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan

Thursday 7/16

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh. Chairman Mao, Isaiah
QIC: Draper

AO: La Madeline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
10xSSH IC

10x IST IC



THA THANG:

Mosey to the bridge

Burpee Mile

12 Burpees

Run across the bridge

12 Burpees

Run back

12 Burpees

Run across the bridge

12 Burpees

Run back

Then continue running back and forth across the bridge completing the following at each end

10x Merkin plank Jack and Parker Peter combo

10x Big Boy Situps

Mosey back to La Madeline

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him

MOLESKIN: YHC learned yesterday that part of the Katy trail was closed, and so was the SMU track which led to the bridge beatdown this morning.  Aaarrrggghhh  felt lied to so apologies for leading him on.  Depending on how many times across the PAX ran between 3.5 and 4 miles.  Solid Thursday morning all around.

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan

Burleson Park 7/9

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Slushii, Subprime, Classified, Icebox, Dismount (Formally Iron Cross)
QIC: Draper/Oatmeal

AO: Burleson
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15xSSH IC

15x IST IC

10x Windmill IC


THA THANG:

Mosey to SMU quad

Each exercise was done for 30 seconds with 10 second rest in between.

Merkin circuit

Regular Merkins

Ranger Merkins

Left arm high Merkin

Right arm high Merkin

Hand release Merkin

Jailbreak to the flagpole and back

Squat circuit

Regular

Single leg squat right

Single leg squat left

Gorilla squat

Hold squat position

Pulse squat

Jailbreak to the flagpole and back

Triceps circuit

Dip

Dip and touch right leg

Dip and touch left leg

Dip while left leg stays up

Dip while right leg stays up

Triceps Bow (elbow down then up on palms)

Jailbreak to the flagpole and back

Lunge circuit

Forward lunge

Reverse lunge

Walking lunge

Lunge kicks

Bonnie Blair

Jailbreak to the flagpole and back

Plank circuit

Hold plank

Walking plank forward

Walking plank sideways

Spin circle right

Spin Circle Left

Jailbreak to the flagpole and back

Burpee Circuit

Regular Burpee

One legged burpee -right

One legged burpee -left

Burpee with star jump

Jailbreak to the flagpole and back

Mosey back to Burleson

Mary

15x LBC IC

CIRCLE OF TRUST/BOM: Oatmeal prayed us out

MOLESKIN: Lots of great mumble chatter as we were in a circle the whole time.  Alright Alright renamed Iron Cross to Dismount citing issues with the naming process yesterday.  The Pandora playlist was not a hit which means DJ Icebox’s job as resident DJ is safe (for now).

ANNOUNCEMENTS:

  • Happy Hour tomorrow starting at 5:30 on the Westside
  • Saturday will be Alright’s 6th anniversary Q
  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan

Burleson 6/20

Saturday 6/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pow Pow, Island Time, Chairman Mao,

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Monkey Humper  Mile

  • Run the full loop at Bishop BLVD x2
  • At both ends complete 15 monkey humpers (Total 60)

Mosey to the Blanton Student Services Building

Grab a bench

  • Mike Tysons x5
  • Dips x10 IC
  • Irkins x10 IC
  • Decline Peter Parkers x10 IC
  • Decline Parker Peters x10 IC
  • Derkins x10 IC

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 calf raises at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Climb the stairs one step at a time and complete 5 squats at each step

Do 5 Merkins at the platform between levels and at the top

10 box jumps

Mosey back to the tennis court at Burleson

Run the lines with a burpee at each line

MARY

LBC x20 IC

Big Boy Sit Up x 12 IC

Flutter kicks till time >1 min

CIRCLE OF TRUST/BOM: Wished all eh dads a happy fathers day!

MOLESKIN: Great start to the weekend.  Monkey Humper Mile received quite a few groans before, but after AA even said “you could add more monkey humpers next time.”  YHC added the mike Tysons’ per the request of the PAX as they were a big hit the day before.  Thanks for introducing them @Plus One. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available

Saturday 6/6 Burleson

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Siesta, Oatmeal, Pepper, Sally

QIC: Draper

AO: Burleson

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 10 IC

THA THANG:

Mosey to Bishop Blvd by the SMU Flag Pole

Complete 3 PAX Double Dora

-PAX split into 2 groups of 3

-PAX #1 Does the 1st Dora exercises by the flagpole

-Pax #2 Does the 2nd Dora exercises in the cut through

-PAX #3 Runs from PAX #1 to PAX #2 and takes over 2nd Dora exercise from PAX #2

-PAX #2 runs to PAX #1 and takes over 1st Dora exercise

Repeat

Exercises:

1st Dora – Done by the Flag pole (12pm)

Burpees x100

Merkins x200

Mountain Climbers x300

2nd Dora – Done at the cut through on Bishop Blvd (6pm)

Lunge x100

Squat x200

Calf Raises x300

*PAX Cannot progress to next level of the Dora until both are complete.

Example: Can not start Lunges until all 100 Burpees are complete.

Mosey to the Blanton Student Services Building

Climb the stairs one stair at a time. 

-Up 1st stair, back down to bottom

-Up to the 2nd stair back down to bottom

-Up to 3rd stair, 4th stair etc until the top

Do 10 Carolina Dry Docks at the platform between levels and at the top

Mosey to the benches

Jacobs ladder

6 Irkins

1 Box Jumps

Mosey back to Burleson

MARY

Big Boy Sit Up x 12 IC

Rugby Situps till time >1 min

CIRCLE OF TRUST/BOM: With all social conversations happening the past week, YHC asked the PAX to do a lot of listening and to hear from people who have had experiences that are different than ours.  We should also be looking at out own lives and language we use to push ourselves to really ask if we are being the best allies we can.  Full disclosure my COT was not as eloquent as I wanted which the PAX informed me, but the message came through which is what we do best at F3.  Learn, Listen, and be better leaders.

MOLESKIN: It was a very warm and muggy morning which the PAX mentioned multiple times.  While I wished more of the PAX showed up, YHC was pleased that we had 6 so we could attempt the double Dora.  Overall worked well with a lot of mumble chatter about the amount of Merkins.  After the double Dora the PAX moseyed to Fondren Library steps, but there was someone taking graduation pictures so we moseyed to Blanton Student Services Building.  The sun was beating down on the PAX which made this routine even harder.  Challenging morning for the PAX and we all got better. 

ANNOUNCEMENTS:

  • Happy hour Friday at Oatmeal’s