Author: f3dallas

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
AlrightAlright and other PAX were really impatient and couldn’t wait to get to the main set of excersizes, so the warm up was cut short:

SSH x 15
IST x 15
Overhead claps x 15

THA THANG:
1776 yard (1.01 miles) run – 1.5 laps around Caruth Park, then go to the soft top.

Partner up and do the following:
100 Merkins
100 LBCs
100 Maroccan Nightclubs
100 pullups
100 Squats
100 Mountain Climbers
100 plank Jacks
100 Overhead Claps
100 Dips
100 Leg Scissors
100 Stepups
100 American Hammers
100 Shoulder Taps
100 High Knees
100 SSH

Finisher:
2 x bear crawl across tennis court and back
76 burpees

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright, Coach K, Icebox, Ina, Sambuca, Pepper, Teasip, Shake weight, Special Sauce
QIC: Eruzione

CIRCLE OF TRUST/BOM:
Prayed for our country and for everyone who fought hard to give us the freedom we have today.

MOLESKIN:
11 PAX gathered this morning for patriotic 1776 beatdown at Caruth Park.

1776 Patriot Games workout got originally started by F3 Suncoast last year. This year,
at least 4 other F3 regions joined in this new holiday tradition. F3Dallas is one of them.

ANNOUNCEMENTS:
1. Happy hour at Top Golf next Friday

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops
Imperial Storm Troopers

THA THANG:
Native American Burpee Mile (1/4 mile + 12 burpees X 4)

Partnered up, P1 does a perpetual 5X5 of swirkens, pull-ups, and squats while P2 runs a 1/2 mile. Repeated

We didn’t move as fast as I had planned, was hoping to get some sprints in under the lights, hopefully next time

MARY:
Falco, Rock Me Amadeus – flutter kicks + rugby sit-ups with “Amadeus”
Lil Jon, Bia Bia – penguin crunch + Alabama prom date with “Bia”
Cardi B, I Like It – Freddy Mercury’s + LBC’s with “like”

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Pepper, Oo-De-Lally, F150, Teasip, Splash, Coach K, Special Sauce; FNG: JoJo
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
I’ve taken splash’s feedback and will do more warmup next time he’s at one of my Q’s (at the rate we’re going at it’ll only be twice a year). Didn’t hear a lot of mumblechatter, once again starting with a burpee mile gassed a few of the PAX out

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. 4th of July workout tomorrow at Caruth Park 07:00
3. F3 Dallas shirts pre-order is currently open until July 13th.

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
ISS X 20
High Kicks
High Knees
Butt Kicks
IT Stretch
Inch Worms
50 Yard Runs (25%, 50%, 75%, 100%)

THA THANG:
Tennis courts were occupied so we mosey to fountain

Partner Wheelbarrow Walks
Holding Right Leg Only ½ then switch to holding left leg only for other half
Both legs held on the way back.
Each partner X2

Mosey across the street for Stars and Stripes
Stripes = Run down to the far end of the walk way and back (Roughly 100yds each way)
Stars = Star Burpeess, Jack Merkins, American Hammers, WWsitups
Partners combined to run 13 stripes and 50 of each Star exercise.

Irkins, Dirkins & Dips
2 Sets IC – 10/5

Mosey over to the wrong set of stairs, but nonetheless we found some stairs.
Single Legs Stair Jumps X 10/leg – Rinse and repeat 5x per leg

Alternating Bench Planks – 20×2 IC

Mosey Back to Soft Top

MARY:
Hanging Knee Tucks 3×10, Planks in between sets
60 seconds of rotating flutter kicks to get us to 0800

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Oo-De-Lally, AlrightAlright, Teasip, Pepper, Coach K, Sir-Mix-A lot
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out. Thankful for 🇺🇸 and our freedom, safe holiday week for everyone.

MOLESKIN:
The 13 down and back stripes ended up being way more difficult than anticipated. PAQ agreed if it were to be repeated again, each length of the run should count as one stripe. Had some great Remember the Titans movie quotes going during the “stars” portion. Thanks to AlrightAlright for misguiding us when looking for a set of stairs, should’ve listened to Teasip . Pepper was not a fan of the rotating flutter kicks, he appreciates the purity of the standard flutter.

ANNOUNCEMENTS:

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x18
Daisy Pickers/Cotton Pickers/Reachbacks x12

THA THANG:
Mosey to the tennis court for paint the lines, followed by merkin suicide (2 merkins, run to the first line and back, 4 merkins, run to the next line back, 6 merkins, etc.).

Follow up with lunges across tennis court, stopping halfway for 10 squats, and 10 gorilla squats at the end. Backwards lunges back, with 10 squats halfway and Bolt 45s at the end. Finished our our time on the tennis courts with another paint the lines.

Moseyed to the Playground for partner pull ups (50) and WW1 sit-ups.

Moseyed to the fountain for mountain climbers x15 and nipple scrapers x10

Finished up with partner DORA at the gazebo (100 burpees, 200 OH claps, and 300 LBC with other partner running lap around field).

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright Oo-De-Lally Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
Quick CoT as we almost forgot. Teasip prayed us out.

MOLESKIN:
Some grumbling at the number of merkins for the merkin suicide (that wasn’t as bad as AlrightAlright expected), but overall not much mumble chatter this morning. There was some grumbling about the choice of burpees for DORA, but overall a quiet morning, as there was a lot of moseying and not a lot of stationary time for mumble chatter

ANNOUNCEMENTS:

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Merkins
OHC

Lap around the park then mosey to rugby field

THA THANG:
Dora 1-2-3
100 Dips
200 Irkins
300 LBCs

Mosey to tennis court

Lunges with Carolina dry docks at the gaps, 5-10-15-20-25, total of 75 reps
Reverse lunges with Alabama prom dates at the gaps, same as above
“Ronaldo” (Karaoke) Suicides – in honor of the World Cup (labeled a “communist sport” by our red-blooded American Texas Fightin’ Aggie Teasip)
Calf raises x30

Dancing bear crawls were planned but had to be cut due to time constraints. Maybe next time.

MARY:
Penguin crunches
Freddie Mercuries
Dolly
Homer/Marge
Rosalita
Butterfly crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Froman, FNG: Belk Bowl
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:

MOLESKIN:
Low turnout this morning for what was truly some pretty great weather all things considered. The Q was quite sluggish after being out for 2 weeks due to a week-long #circumsack and vacation. We were joined by an FNG (Taylor Maloney) that YHC has the pleasure of working with at Baylor. He is an Aggie and was given the nickname of Belk Bowl. You can figure out who came up with that one. After being named after maybe the least sexy bowl game of all time, hopefully he’ll come back.

ANNOUNCEMENTS:
1. 2nd F Happy Hour July 13th
2. F3 Dallas Shirts pre-order is currently open until July 13th CLICK HERE to order.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
Monkey Humpers x5
IST x19 (cause someone, who shall remain nameless, was off count by 5)
Merkins x10 – slow count

THA THANG:
Indian Run to top of parking garage
Four corners (bear crawl ramps): 5 monkey humpers, 10 hand-release merkins, 15 OHC, 20 flutter kicks

Mosey to three story staircase by library
Jacob’s Ladder: 7 Bobby Hurley’s; 1 Merkin
Crawl Bear up the stair case; Bear Crawl down

Shoulder circuit; Catch me if you can (5 monkey humpers); Shoulder circuit; Indian run back to soft top

MARY:
Compass; LBCs; Pingvin Crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Ina, Isaiah, Teasip, Podcast
QIC: Coach K

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Coach K sent a late night text requesting a substitute Q because Teasip peer pressured him into going out, but we rallied through. More to follow.

Early comment from AlrightAlright about a shortage of PAX, and I think I’ve officially fallen to the ranks of scaring people off with my oh so charming personality. Fortunately my feelings regenerate at the twice the speed of a normal man, so we powered on.

Our story really begins at AA’s suggestion of: “I’ve always wanted to crawl bear that library staircase.” Coach K was curious as well, and so I gave a brief disclaimer before all the PAX managed to ascend the 3-story staircase. It was agreed that it was the worst thing we’ve ever done prompting the “it seemed like a good idea at the time”, which seems to be a common theme in F3.

Lots of subsequent mumblechatter about the NBA draft, which honestly I didn’t keep up with until someone made a dig at UNC. Subtle reminder that UNC has the most Round 1 draft picks of all time instigating a strong debate about the scandal. AA said he was a strong supporter of Oregon State baseball despite them pitching a convicted child molester…minor details.

6 PAX made it to Bubba’s where the fun continued…Isaiah eagerly awaiting the arrival of baby Isaiah. Podcast is starting his new job next week with the Rangers, so any complaints/suggestions can now be directed at him. YHC got some digits last night with strong wingman support from Teasip, the true 2nd F champion. Talked a while about AlrightAlright vocal chords and dance moves. He admitted to splitting his pants at a wedding from going too hard, which is next level intensity. Mentioned how weird it was for AA to have such a deep singing voice while YHC has a much higher range. Wrapped up the discourse debating whether Kelly Clarkson or Carrie Underwood was more successful after their American Idol runs.

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. F3 Dallas shirts pre-order is currently open until July 13th

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
Windmills IC x15
Hillbillies IC x15
Overhead Claps IC x15
Daisey Pickers IC x15

THA THANG:
Mile mosey
• Bunny Hop (3 bunny hops 1 Burpee) Burpee at 1/4
• Knee tap Merkin at ½
• Back to the flag

Dora – run path round park
• 100 V-up cruches
• 200 Hello Dollies
• 300 LBCs

Lap around Williams Park stopping at each corner
• 15 Bunny Hop (3 bunny hops 1 Burpee) Burpee
• 15 Knee tap Merkin
• 15 Merkins
• Back to the flag

MARY:
ABCs IC
Crunchy Frog x24
Uptown Crunch IC x12 Both sides
Boxcutters IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , Coach K , Icebox , Teasip
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.
2. July 13 – Happy Hour
3. Tour de France workouts coming.
4. GrowRuck Memphis Sept 21-23