Author: f3dallas

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Dips x 12 IC
Irkins x 12 IC
Step up x 12 each leg OYO

Partner up
Partner 1 Frisbee thrusts in plank position x 20
Partner 2 jump rope
Switch and repeat
Partner 1 frisbee walk out down and back
Partner 2 jump rope right and left leg x 25
Switch
Partner 1 frisbee drag down and back
Partner 2 jump rope high knees x 25
Switch

Q then put jump ropes and frisbees back in car as I needed to catch my breath.

Mosey to top of parking garage for following list of exercises to be completed OYO:

Start with first exercise, then run up ramp across and down ramp back. Then repeat exercise but add second exercise from list. Run same distance after both exercises complete. Then repeat those same two exercises and add the third exercise on list then run same distance after all three exercises compete, continue until all complete list of exercises.

10 shoulder taps
20 squats
5 burpees
20 LBC
25 shoulder press
10 merkins
20 Star jumps

So totals are 70 shoulder taps, 120 squats, 25 burpees, 80 LBC, 75 shoulder press, 20 merkins, 20 Star jumps and running in between.

Mosey back to soft top from top of parking garage

MARY:
Rugby sit up x 12 IC
Freddy Mercury x 20 IC
Heels to heaven x 10 IC
Sky crunch x 12 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Boomer, Helmet
QIC: Ina

CIRCLE OF TRUST/BOM:
INA Prayed the PAX out

MOLESKIN:
I was hoping we would have enough Pax for ultimate frisbee but we did not. We completed the workout with 10 minutes to spare. We elected to go on and at least throw the frisbee around to conclude the morning. I am grateful for the 3 that joined this morning, it was a great time.

ANNOUNCEMENTS:
August 10 next F2 event
August 18 Rangers event

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Moroccan Night Clubs x10
Seal Jacks x15 (some conversation about whether clapping should occur when the legs are together or apart, a conclusion was not reached)

At this point YHC announced that we would be completing the pre-season #IronPAXChallenge today.

THA THANG:
#IronPAXChallenge
25 Hand Release Merkins
100 yard Bear Crawl
25 Hand Release Merkins
100 yard Bear Crawl
This was done for time. All rankings are national as of 10:42 CT on 8/3/18.
Alright Alright – 5:01 – 24th
Special Sauce – 6:08 – 40th
Oatmeal – 9:47 – 75th
There was some brief discussion about how the national leaders were able to post times of 2:40 and 3:00… we have some questions about their bear crawling and merkin form, but F3 is about “You vs. You” to make yourself better. It will be important to remember that throughout this competition.

Mosey to bleachers

Leg-o-rama
Step-ups x12 each leg
Monkey Humpers x6 (double count)
Box Jumps x12
Squats x12 (double count)

Mosey to basketball court

Burpee-rama
Burpee Broad Jumps the length of the court and back

Long mosey to walking bridge

Bridge-o-rama
1 PAX runs across bridge and back. Other 2 PAX complete exercises.
50 merkins
100 squats
150 flutter kicks
Each PAX completed all of the exercises above.

Mosey back to vehicles

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Oatmeal
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out asking for God to help us be better leaders.

MOLESKIN:
-Most of the conversation surrounded the plausibility of completing the #IronPAXChallenge in 2:40. YHC has a new goal to work towards.
-Great fellowship this morning, that is always the best part of having small groups.
-YHC is thankful for all of you that have helped F3 Dallas grow over the last 3.5 years. It was really encouraging to have both Oatmeal and Special Sauce out there today on a day that YHC expected to be a solo beatdown. Thanks men.

ANNOUNCEMENTS:
1. Happy hour on August 10th. More info coming from your #SecondF Q Pepper.

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHx20
ISTx15
Sideways lunge x8
Cotton pickers x 8

THA THANG:
Dirty McDeuce: 12- Box jumps, irkins, WWII and dips. Jog to benches by baseball park and repeat. Jog to other benches by other field and repeat. Jog back to beginning and repeat to complete the deuce

Glencoe 5x5x5: 5 pull-ups, 5 burpee broad jumps, 5 swirkins, repeat 5 times

Jog to benches for another round of dirty mcdeuce: 12 x – step ups right leg, dirkins, step up left leg, lbc on benches. Karaoke across field and back, repeat. Only had chance for two rounds then head to Mary.

Mosey to Tennis Courts

MARY:
everybody choose your Mary x 12:
Aaarrrggghhh chose Rugby sit ups
Oo-de-lally chose Rosalita things
Oatmeal chose Freddy murcury
Eurizioni chose uptown crunches
AlrightAlright chose reverse crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-de-lally, Eurzioni, Oatmeal
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out while YHC tried to catch his breath from an asthma attack

ANNOUNCEMENTS:

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10 (Stretch beforehand boys, we got stuff to do)

THA THANG:
Car-nasty
Par 4=run 4 levels, do 4 merkins, run downstairs to the bottom
Par 3=run 3 levels, do 3 merkins, run downstairs to the bottom
Par 5=run 4 levels + a loop around light poles, do 5 merkins, run downstairs to the bottom

1. Par 4
2. Par 4
3. Par 4
4. Par 4
5. Par 4
6. Par 5
7. Par 4
8. Par 3
9. Par 4
10. Par 4
11. Par 4
12. Par 4
13. Par 3 (2 PAX completed this hole, and no one was able to advance to the 14th hole)
14. Par 5
15. Par 4
16. Par 3
17. Par 4
18. Par 4

MARY:
AlrightAlright will be quick to acknowledge that this might have been too ambitious, but it was definitely a great cardio workout for all of the PAX.
#tclaps to Gambler for pushing me to go full speed throughout the workout.
#kotters to Ultra who was back for the first time in a few weeks. Heck of a workout to come back to.
The only #mumblechatter was about the Warm-o-rama being shorter than usual.

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Aaarrrggghhh, Oo-De-Lally, Teasip, Ultra
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking God for the vision to find new #sadclowns, and the courage to EH them.

MOLESKIN:

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Don Quixotes
Butt kicks
Karaoke

THA THANG:
Jacob’s Ladder 7:1 Dancing bears and Carolina dry docks

Mosey to soft top/benches

3 sets of dips and bilateral clay-makers descending in reps from 12

Dirty McDeuce: 3 exercises, 4 sets, 12 reps per exercise, lap in between sets
Irkins
Squats
Core: Rugby sit-ups, WWI sit-ups, LBCs, rugby again

Meander/mosey to tennis courts

Reverse lunges across courts, starting with 3 T-merkins, 6 in middle, 9 at far end, 12 in middle, ending with 15 at start point

MARY:
Dolly
Freddies
Rosalita
WWII sit-ups
Vietnam sit-ups (then re-named Ruk/Candy Cane sit-ups due to the position of the legs)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gambler, JoJo, Icebox, Chairman Mao, Rocket Man, Helmet, Tuba
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Prayer request for a daughter of one of the couples that leads the young married department at PCBC, who just had a brain tumor removed and is now at home recovering. AlrightAlright reflected on his 4 years doing F3 and encouraged the PAX to continuing working on EH’ing #sadclowns. YHC prayed us out, grateful for the guys around him, the ability to workout, and for the guys that weren’t with us this morning.

MOLESKIN:
Persistent drivel from AlrightAlright, who will now informally be referred to as #soprano per decree of YHC. Some comments about the field being wet. A potential exercise was decided against at one point.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10
Reach backs/Cotton Pickers/Daisy Pickers x10
Don Quixote x10

THA THANG:
Mosey to the tennis court for a morning of suicides with some workouts as the PAX came back to each line

Bearway to Heaven
Increasing Merkins (run to first line and back, 1 merkin, run to second line and back, 2 merkins, etc.)

Decreasing Plank Jacks (run to far line and back, 9 plank jacks, run to second far line and back, 8 plank jacks, etc.)

Quick break for some Mary: LBC x20, Penguin crunch x15

Continue with suicides, increasing Iron Hulk

Decreasing IST suicide

Burpee suicide with one burpee each time the PAX comes back to the starting line

Wrap up with a normal suicide and then some Mary.

MARY:
Uptown Crunch x12
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Eruzione, F150, Oo-De-Lally, Pepper, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out.

MOLESKIN:
Some criticism from AlrightAlright during the warm up, wondering if this was going to be a Yoga workout. That was replaced by groaning from the PAX at the announcement of Bearway to Heaven, which has apparently become a staple of YHC’s workouts. Not much mumblechatter during the rest of the workout which was probably due to the PAX trying to catch their breath and the constant running.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis