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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
Posted on

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
Posted on

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
Posted on

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
Posted on

Hobo Hill 5/28/20

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, icebox, Siesta, Rump Roast, Sex Panther, Bleep, Teasip, Shifty McCoy

QIC: Draper

AO: Lindsley Park

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:

Warm Up

SSH x15 IC

IST x15 IC

Windmill x 8 IC

THA THANG:

SSH x 15 IC

IST x 15 IC

Windmill x10 IC

Native American Run Mosey to Santa Fe Trail and then to Hobo Hill

Dora

Partner 1 run up and down hill

Partner 2 exercises

100 – Push ups

200 – squats

300 – LBC

Mosey back to Lindsley Park southwest corner

Sprint down Santa Monica BLVD from Tenison Memorial Dr to Blair Blvd

Mosey to tennis courts

Mary

Plank Jacks x15 IC

Plank in and outs x10 IC

Plank jacks in and out x5 IC

CIRCLE OF TRUST/BOM: YHC celebrated his 1 year of F3 (a little late on the celebratory beatdown) and thanks each of the PAX for helping him to push himself, sty accountable and be the best version of himself.  There

MOLESKIN: T claps to Rump, Bleep and Sex Panther for making the long trek to the far east side.  @rump found out right away that there was a 1/2 mile mosey and almost left before the warm up.  We warmed up and quickly mosey’d to the currently titled Hobo Hill.  We partnered up then started our Dora.  There was quite a bit of mumblechatter at this point as no one was excited to climb the hill that many times.  Mumblechatter continued throughout the Dora including a few “I hate you Draper”. 

We finished the Dora and Moseyd back.  We had some time to kill and sticking with the hill theme found that the block between Tenison Memorial Dr to Blair Blvd was a small incline decided the PAX should sprint it.  We then Mosey’d to the Basket Ball court for Mary. 

ANNOUNCEMENTS:

  • Happy hour tonight at the Sex Panther Grotto
  • Midway Hollow launch Monday
Posted on

Tabata Time!

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Sex Panther, Aaarrrggghhh, Special Sauce
QIC: Draper

AO: Caruth
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

15x IST IC

10x Windmill IC

THA THANG:
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

 

Squat circuit

Regular

Single leg squat right

Single leg squat left

Gorilla squat

Hold squat position

Pulse squat

 

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)

 

Lunge circuit

Forward lunge

Reverse lunge

Walking lunge

Lunge kicks

Bonnie Blair

 

Plank circuit

Hold plank

Walking plank forward

Walking plank sideways

Spin circle right

Spin Circle Left

 

Burpee Circuit

Regular Burpee

One legged burpee -right

One legged burpee -left

Burpee with star jump

 

Ab circuit

LBC

Russian Hammer

Heels to heaven

WW1

Plank Jacks

Ski Abs

In and out abs

In and out plank jacks

Run 1 lap from tennis courts to parking lot and back

 

Push up circuit R2

Ranger Merkins

Hand release Merkins

 

Squat circuit R2

Hold squat position

Pulse squat

 

Triceps circuit R2

Dip and touch alternating feet

Triceps Bow (elbow down then up on palms)

 

Lunge circuit R2

Lunge kicks

Bonnie Blair

 

Plank circuit R2

Spin circle right

Spin Circle Left

 

Ab circuit R2

WW1

In and out plank jacks

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for showing up and indulging him in today’s beatdown experiment.  YHC asked that we continue to push ourselves to mix it up and experiment not just with F# but in all aspects of life.

MOLESKIN:
YHC was not sure how this workout would go, but was surprised at how hard it was.  The PAX seemed to agree.  The goal was to work all body parts and through each circuit progression push us to our limit. There was some mumble chatter the first time we had to touch the wet ground, but that quickly settled once we were all soaked.

ANNOUNCEMENTS:
Cole Park Friday

 

Posted on

Glencoe stayed fun

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Coack K, Pow Pow
QIC: Draper

AO: Glencoe
F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
20x SSH IC

15x IST IC

THA THANG:

Run the entire Glencoe loop with pain stations at the following locations

Repeat 4 times


Picnic Tables – 10x suspended merkins

Playground- 5x burp ups

Basketball court:  jumps shots around 3-point line

NW Corner – 10x Peter Parkers

SW Corner – Cusacking slalom between posts

 

After 4th lap

12 x Dips IC

10 Box Jumps IC



MARY:
1 min Modified Pickle Pounders Plank and forearms

1 min Homer, Marge, Lisa and Bart

CIRCLE OF TRUST/BOM:
YHC gave thanks to the men for helping him get better each day especially on cold day like this morning. 

MOLESKIN:
PAX showed up and commented on the cold so YHC promised they would be in constant motion.  First lap was to demonstrate the stations.  Laps 2-4 were OYO which spread us out.  Made second F a little difficult but the PAX made up for it during Mary.  As anticipated lots of jokes about the modified pickle pounders of which none will be retold here.


ANNOUNCEMENTS:

  1. QSource today 11:30 Preston Center
  2. 2nd F tonight 430pm Ozona
  3. Marathon is coming up 12/15. Start training
  4. Martin Family Jingle and Mingle 12/14