Author: f3dallas

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
Mt. Climber x 15 IC
IST x 10 IC
Windmill x 10 IC
Squats x 5 IC

Mosey to lamppost before trail for extra warmup
Lunge up small hill followed by 10 t merkins (OYO) then jog back down to lamppost
Sprint up hill followed by merkins x 5 IC jog back down. Repeat x 3

THA THANG:
Sprint 1/4 mile: Shoulder press x 25 IC
LBC x 20 IC

Sprint 1/4 mile: Carolina Dry Dock x 10 IC
Rugby sit up x 10 IC
10 burpees (OYO)

Sprint 1/4 mile: WWI sit-ups x 15 OYO
Mosey to benches
Irkins x 10 IC
Dips x 10 IC
Clay maker right leg x 10 IC
Derkins x 10 IC
Dips x 10 IC
Clay maker left leg x 10 IC

Unfortunately Ina took to much time before getting on trail so we headed back at this point

Reverse crunch x 15 IC
Native American run 1/2 mile
Shoulder taps x 10 IC
Sprint 1/4 mile: 10 burpees OYO

Mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Gambler
QIC: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:
Alright Alright had a plan to Q to keep his streak going, but I showed up…group was upbeat even with the heat.

ANNOUNCEMENTS:

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x15
Merkins x10 – slow count
Squats x10

THA THANG:
Lieutenant Dan: (4 lunges, 1 squat, all the way from the flag pole to the soft top)

Bear Hunt:
Partner 1: bear crawl
Partner 2: 10 merkins then run after Partner 1
Flapjack and repeato across the field

5×5
5 laps with 5 burpees and 5 pull-ups each lap

Jacob’s Ladder
Run across both tennis courts, 7:1 T-Merkins, run back, 1:7 squats

Painting Bears
Bear Crawl Paint the Lines

MARY:
LBCs x15
Low Dolly x15
Rosalita x15
Uptown Crunch x10 each side
Flutter Kicks x15
Protractor by Spread

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Ant Man, Ultra, Icebox, Coach K, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying that God will help us recognize other men that need this group.

MOLESKIN:
Before the workout began Spread immediately protested the Tunnel of Love. It was a perfect day for it.
We moseyed back to the soft top for Mary and found that our territory had been seized by a group of women. Clearly they missed the memo that we claimed this park way back in 2012. We decided to cede the territory peacefully this week, but if it happens again next week…..
Ant Man remarked that the women should be recruited for Females In Action… more to come on the F3 sister organization in the coming weeks.
It was agreed by some that 5×5 should happen more often.
Many complained the Painting Bears are impossible, yet we didn’t have any trouble completing them.
Several of the PAX were overjoyed to find YHC Q’ing for a second day in a row.

ANNOUNCEMENTS:
Talk to Icebox about Taste of Dallas with M’s and CBD’s

Next Happy Hour is July 13th. Mark your calendars. This one will not be at Ozona… Spread, splash…. be on the lookout for announcements from Pepper.

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x18
IST x18
Overhead Claps x18
Monkey Humpers x10

THA THANG:
Round 1: 75
Partner 1: run around tennis courts and back to playground
Partner 2: pull-ups
Flapjack and repeato until the pairing has completed 75 pull-ups

Round 2: 66
Elevens… run across rugby field and back to bleachers, dips, increasing until the round of 11. That gets you to a total of 66 dips.

Round 3: 72
Partner 1: run across field and back
Partner 2: Trophy Raises
Flapjack and repeato until the pairing completes 72

Round 4: 68
Partner 1: run across field and back
Partner 2: Trophy Curls
Flapjack and repeato until the pairing completes 68

Time to go Back-to-Back

Round 1: 75
Repeato the first set

Round 2: 66
Bear crawl across tennis courts with increasing merkins at each line. Then do another 11 merkins. (total of 66)

Round 3: 72
Low Dolly x72

Round 4: 68
Single Movement Count Freddie Mercury x68

MARY:
Penguin Crunches
Some other stuff that escapes my memory

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

CIRCLE OF TRUST/BOM:

MOLESKIN:
Some complaints about too much running during the first Round 2.
Lots of grumbling during the second Round 2.
Icebox asked why we were doing a tribute to Brooks Koepka, and if he went to Wake. The answer: he went to Florida State. We do the tribute because he looks more like a football player than a golfer. This tribute was also a special request from Teasip, and we wondered if he was just trying to get yoked for a Tuesday night date. We may never know.

ANNOUNCEMENTS:
Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.

Next Happy Hour is July 13th. Mark it.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Sprinkler x 10
Hillbillies x 10
Sumo Squats x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee
Mosey to tennis courts
Burpee Dan
Midline Suicide

Egyptian walk to the parking deck – Indian run but PAX lunge walk while PAX at back sprints to the front
Indian run to the top of the parking deck
DORA – 100 WW2 sit-ups, 200 merkins, 300 flutter kicks

Mosey to the benches
Dirty Mc Deuce – Irkins, Dips, Claymakers, derkins
Ring of fire with step ups around the fountain after the first set, run to the soft top after the second.

MARY:
Sweat angels x 10
LBCs x 15
Rosalita x 15
Freddy mercuries x 15

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Chairman Mao, Coach K, Eruzione, F150, Icebox, Podcast, Special Sauce
QIC: Pepper

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
9 PAX met for the Saturday morning beatdown. Pepper led the grumbling about Coach K Friday workout and how much the legs hurt, only to realize today’s beatdown was leg intensive as well. The newness and fun of Chumbawumbaburpee has seemed to have worn off, but always a great way to get the heart rate up. Chairman Mao was skeptical of the Egyptian walk and length, but it went surprisingly well. DORA was modified to exclude legs and double the abs. Music was provided to make the time pass. PAX was unsurprisingly quiet with our fearless leader AlrightAlright absent and Special Sauce had no one to keep him company out front. 5 PAX went for coffeteria after to witness the payoff of the Icebox and Podcast bet, followed by a discussion of the addicting qualities of fortnite, Podcast last day at NASA, and marketing scams/social media privacy agreements.

ANNOUNCEMENTS:

AO: La Madeleine (#thegraveyard)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x20

THA THANG:
Mosey to track, start at midpoint of straight away.
Run to start of turn.
Bear crawl the turn.
Run to midpoint.
25 merkins.
Run to start of turn.
Lunge walk the turn.
Run to midpoint.
25 Squats.
Repeato for 4 laps

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Boomer, Pepper, Teasip
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Was nonplussed and honored to see Pepper at Coach K’s Q. AlrightAlright was a little bitter he was not at his Q yesterday, but I guess you can’t win them all.

Pepper informed us that the HP jail serves Bubbas to inmates making us consider the cost-benefit of hopping the fence to workout in the Mustang stadium. However, we opted to be law-abiding citizens.

Early complaints about the actual Q. That was the last of the #mumblechatter as everyone focused on the beatdown, which was more mental than anything. The bear crawls were an immediate buzz kill, but I knew Teasip was secretly excited about them because I didn’t lie about the quantity.

Coach K admitted that while bad, his beatdowns weren’t quite as difficult as AlrightAlright’s. BOOMER claimed that to be in the same sentence with his Qs was bad enough. Fair point.

We found a slaughtered bird in the La Madeleine parking lot leading us to joke about the death of #thenest and jokingly called La Madeleine #thegraveyard. Which was fitting given the low numbers of PAX this week. Dared BOOMER to touch the bird to no avail and then prayed us out.

ANNOUNCEMENTS:
1. #SecondF Ticket Summer Bash at AA’s pool at 1645/1700ish tonight.
2. Vote on shirt design on BAND.

AO: La Madeleine
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Overhead Claps x15
Monkey Humpers x5

THA THANG:
Long Distance Training
Native American Run: West on Mockingbird, North on Ownby, East towards Morrison-Bell Track, North to The Mustang parking deck, up the ramps to the top

Middle Distance Training
Jacob’s Ladder the length of the parking deck. T-Merkins 7:1, WWI Sit-Ups 1:7

Sprints and Strength
Dirty McDeuce: 4 rounds of Merkins, Squats, Carolina Dry Docks, Sprint after each round, 12 reps of each exercise

Elevation Training
Run up ramps of parking deck with stop at each level for increasing burpees (total of 10)

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, F150, Ina, Steve
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the motivation to get up and exercise this morning. We also prayed for safe travels for Steve as he continues his road trip from New Orleans to Los Angeles.

MOLESKIN:
AlrightAlright noted that attendance was down, and that it was probably because he had the Q.

Steve (this is actually his F3 name) joined us in the gloom this morning. He is on his way from New Orleans to LA where he will be producing a new show on Netflix. The name of the show escaped AlrightAlright at the time of this writing.

Not much #mumblechatter as the PAX were sucking wind for most of the beatdown. Although at one point Coach K suggested that the amount of cardio at the workout was the reason that no one shows up when AlrightAlright has the Q.

The goal of the workout was for the PAX to get a different cardio training than they usually get on #katytrailthursday. Mission accomplished.

ANNOUNCEMENTS:
1. SecondF Ticket Summer Bash at YHC’s pool at 1645/1700ish on Friday June 15th.
2.Vote on shirt design on Band.

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS:

AO: Lake Highlands Elementary
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
Lunges x10
Hillbillies x15

THA THANG:
Big lap

Dirty McDeuce
3 sets, 4 exercises, 12 reps each; short lap in between each set
Dips
Squats
Dancing Bears
Monkey Humpers

Jacob’s Ladder
Start with 1 swerkin, run, 5 burpees, run, etc

Calf raises x25
Irkins x20
Step-ups x10 each leg

Intrabeatdown in-house EH attempt was made at this point at the residence of one David Brezik, but there was no answer to the knock. Will have to try this again.

At this point YHC was close to toast, but Ant Man was not going to let him get out of it that easily.

MARY:
LBCs x10
Freddie Mercuries x10
Dollies x10
Rosalita x10
Alabama prom dates x15
Pickle pounders x15

Big lap

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Ant Man
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed the PAX out, grateful for the breeze.

MOLESKIN:
It was a hot one, and this was not helped by the amount of Whataburger and Bud Heavy YHC consumed over the weekend. YHC was close to an early ENDEX but the PAX were encouraging and pushed him forward. AlrightAlright was again lambasted for his views on Queen. For the record, the most overrated musician ever is Bruce Springsteen and no such further maligning of Queen will be tolerated. Overall, a good #PMQ but balls was it hot.

ANNOUNCEMENTS: