THA THANG:
forward and backward mosey to northcrest park…3 stops with 5 specialized burpees…5 sets of 2 free hang pull-ups…mosey to benches for 2 rounds of the chairman special…mosey back for 3 sets of 2 free hang pull-ups…back to benches for 2 more rounds of chairman specials…return to Caruth fwd and backwards…3 stops with combined specialized burpees…finished with 3 sets of rugby sit-ups and ballet squats
WARM-O-RAMA:
SSH IC x15
IST IC x15
Windmills IC x15
Daisy Pickers IC x15
THA THANG:
Mosey to HS parking lot for some parking lot corner BLIMPS
Buprees x5
Lunges x10 each leg
Imperial Storm Troopers x15 each leg
Merkins x20
Plank Jacks x25
Squats x30
Mosey around the perimeter of Liberty Park back to the flag.
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Troopers x15
Merkins x10
THA THANG:
Mosey to bleachers behind the North Baseball Field.
Dirty McDeuce:
Dips x12
Squats x12
Merkins x6 (Double Count)
Monkey Humpers x6 (Double Count)
Native American Run along sidewalk around the South Baseball Field and back to the bleachers.
Repeato x2
Mosey around the side walk and the South End Zone to the bleachers by the Rugby/Football field. Line up on the East Sideline.
Jacob’s Ladder:
Sprint across field… 7 burpees
Sprint back… 1 prisoner get-up
Repeato with decreasing number of burpees and increasing number of PGUs.
Mosey to Tennis Courts
Bear Crawl across both courts with increasing merkins at each line… 45 merkins total.
Bear Crawl back across both courts.
MARY:
Uptown Crunch Left x10
Uptown Crunch Right x12
Uptown Crunch Left x2
Rosalita x15
Rugby Sit-ups x10 (at Aaarrrggghhh’s insistence)
WWI Sit-Ups x10 OYO
CIRCLE OF TRUST/BOM:
YHC preached throughout the workout about getting back to the basics of boot camp workouts. Prayed us out asking for God to help us be leaders for Him and His Kingdom.
MOLESKIN:
-A number of complaints and comments about the running between rounds of the Dirty McDeuce, but YHC was enjoying the run too much.
-Great work from the PAX encouraging each other through a heavy amount of cardio.
-Aaarrrggghhh was pretty concerned that the middle part of our core wasn’t going to get enough attention after we started with Uptown Crunches, so of course YHC had to follow up with Aaarrrggghhh’s favorite exercise.
ANNOUNCEMENTS:
1. 6:30 PM May 29 Taco Joint Preston Center VAPE dinner
2. GrowRuck Memphis Sept 21-23
WEEKLY Q HELPFUL SOURCE: If you’re looking for material for your COT, check out this week’s F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSourceon twitter.
Here is this week’s schedule. SYITG
TUESDAY: Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: AlrightAlright
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: Mizzourah
WEDNESDAY: Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Pepper
FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: Teasip
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Double D
Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: TBA
WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG
ANNOUNCEMENTS:
1. May 29 6:30 PM at Taco Joint Preston Center V.A.P.E. Dinner (Vision and Leadership)
2. GrowRuck12 (Memphis, TN) Sept 21-23
WARM-O-RAMA:
Merkin mile
Every .25 mile 25 merkins
THA THANG:
Buprees x50
Overhead Caps x100
Merkins x150
Big Boy Sit ups x200
Squats x250
Mosey to flag pole
60 seconds of affirmation
Mosey to soft top
MARY:
Crunchy frogs IC x30
Canoe, Boat IC x15
Hello Dolly IC x15
Rosalita IC x15
Marge, Homer, Bart
Pickle pounders IC x10
Forearm plank 1 min
Victory Mosey Lap around Burleson Park
The Ratchet (named for a PAX in Knoxville, TN)
15 Over Head press
15 thumbs up over head (similar overhead clap)
15 thumbs down
15 Over Head press
15 thumbs to shoulder blades (bend at elbows)
15 thumbs to small of back
CIRCLE OF TRUST/BOM:
The uniqueness of F3 being across the country where men can go to a city and find a good beatdown.
MOLESKIN:
Gus came in to Dallas for a wedding and gave the PAX of F3 Dallas a workout. There was much mumblechatter occurring about Graduation and all the SMU students being up early and dressed. Gus introduced the PAX to 60 seconds of affirmation/encouragement. Great beatdown by a visiting Nant’an.
MOLESKIN:
Omaha Q because some people needed their beauty rest. Felt like a trap being led to a new AO, but it all worked out.
PAX were a big fan of the Williams Park slide, which is about twice as high and steep as those at Caruth. Add some fresh rain and you’re knee high to a grasshopper. We gave Teasip a solid 8.25 for sliding on his feet and sticking the landing (minor buckle of the left knee docked him some points). I even ended the workout with a final trip down the slide to compensate for the 90 burpees.
Minor complaints about the number of SSH to kickoff the workout. I wanted to embrace the spirit of the original Q and his passion for the exercise. Granted 25 isn’t a lot, so complaints were promptly ignored.
I did regain credibility by saying we’d do 100 burpees but only did 90. As always, I’m here for the people, so I do what I can.
ANNOUNCEMENTS:
1. Guest Q tomorrow, Gus from Memphis, at Burleson Park 0700
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23
400m – Jog curves, Sprint straight aways
Exercise set – (10 Merkins, 10 monkey humpers, 10 diamond merkins, 10 bobby hurleys)
400m – jog curves, lunge walk straight aways.
400m – Jog curves, Sprint straight aways
At this point the Q was coughing up a lung so YHC tapped out and let AlrightAlright take the wheel. Understandably a considerable amount of mumble chatter on the change.
400m – Indian run
Repeato exercise set
400m – partner up, one runs a lap, the other burpees until partner returns. flapjack.
Repeato exercise set.
400m – jog curves, sprint straight aways
Repeato exercise set.
ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. Guest Q on Saturday, Gus from Memphis, let’s give him a Big D welcome.
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23
ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23
WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13
THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count
Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers
MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13
CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.
MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.
YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.
Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.
During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.
ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23
WEEKLY Q HELPFUL SOURCE: If you’re looking for material for your COT, check out this week’s QSource on Positive Habit Transfer and follow @F3QSourceon twitter.
Here is this week’s schedule. SYITG
TUESDAY: Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: F150
WEDNESDAY: Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Icebox
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Pepper
FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: AlrightAlright
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Gus (from Memphis)
WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG
ANNOUNCEMENTS:
1. May 17 Scotch Club
2. May 29 V.A.P.E. Dinner (Vision and Leadership)
3. GrowRuck12 (Memphis, TN) Sept 21-23
