Author: f3dallas

AO: Glencoe Park #glencoefosho
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) 

WARM-O-RAMA:
    Side Straddle Hop x20
    Imperial Storm Trooper x20
    MHx7

THA THANG:
2 laps of Baton Death March with 5 burpees
Mosey to the benches for a Dirty McDeuce (dips, gorilla squats, Rugby sit-ups) when Pepper showed up
Lt. Dan across the football field (4 backwards lunges and 5 overhead claps on the way back)

Belching down the football field (start laying down to avoid enemy fire, 5 merkins, run a 1/3 is the way and dive down to avoid enemy fire, 5 diamond merkins, run 1/3 of the way, dive down to avoid enemy fire, 5 wide grip merkins, run rest of the way to the goal line, dive down to avoid enemy fire, 5 Chuck Norris merkins). Repeato back down with T merkins, Finger tip merkins, Hand Release merkins and regular merkins (5 each)

Step ups x12 each leg
Due to popular demand of the PAX, we did a couple round of Tunnel of Love which brought a loud deafening cheer from the PAX

MARY:
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
    PAX: Aaarrrggghhh, AlrightAlright, Boomer, Coach K, F150, Hippy, Isaiah, Pepper
    QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed out

MOLESKIN:
The morning began with a bit of a chill and the return of Hippy, who’s absence was acknowledged and he received Kotters. There was no slow start to the morning beatdown as the PAX started with a brisk Baton Death March, while Coach K did his alternative due to injury. The PAX did have some grumbling about the second brisk lap but it gave AlrightAlright an opportunity to show that he had much more in to spirit against our Q in the last bit. Pepper appeared out of the darkness as the PAX worked through Dirty McDeuce. He would have like to played it as if he was there, but there was much mumblechatter about his attendance at the Rangers game the night before and not believing he would post. Throughout the morning there was a good bit of chatter which made for a great morning.

ANNOUNCEMENTS:
1. Lunch Thursday Preston Center – Location TBD
2. Next happy hour is April 13
3. April 13 Blackops at Norbuck Park in Lake Highlands.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?

WARM-O-RAMA:
Seal Claps IC x20
Annies IC x20
Windmills IC x20
Reverse Plank Dip Worms OYO x10 (reverse plank with 4 dips, flip over inch worm out and back in = 1)

THA THANG:
Merkin Ladder to 20
20 merkins at 3rd landing and remainder a lower landing totaling 20 (20:0, 19:1, 18:2, so forth)

Lunge walk up the ramp for some Mary

MARY:
Round Robin
Splash – Plank Ski Hops
Coach K – Penguin Crunches
Icebox – Windshield wipers
Boomer – Rosalita
F150 – Boat/Canoe
Splash – X-Men

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Splash, Icebox, Boomer
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
It was a brisk 38º morning and so it was off the parking garage for a Ohama workout with F150. The PAX  gave him much grief about the number of merkins that he ypically has in a workout so he felt the need to have the PAX do a merkin ladder just to not disappoint. There was grumbling at one point about how Splash hates this exercise…which encourages me even the more. After the wonderful cardio and physical workout there was some comparison of the amount of calories that Boomer burned, which was impressive. We ended our time with a picture quickly as the wind was blowing and Splash offered to take the picture so he would not be associated with the workout too much due to its nature. Great time in the gloom.

ANNOUNCEMENTS:
April 13 Happy Hour
April 13 Blackops at Norbuck Park in Lake Highlands

AO: Glencoe Park #glencoefosho
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?

WARM-O-RAMA:
    Seal Claps IC x15
    Annie’s IC x15
    Cotton Pickers IC x15
    Windmills IC x15
    Mountain Climbers IC x15

THA THANG:
Grab Coupons and Mosey to football field

Light up the Gloom (Mosey to each glow stick and do exercise)
    1 – 10 Lt Dans (1:4; 2:8, 3:12, so forth…)
    2 – 15 Ballerina Squats
    3 – 20 Monkey Squats (plank, jump legs to hands, back to plank)
    4 – 25 Merkins

DORA:
    50 Merkins (left hand off coupon, then right hand off coupon = 1)
    100 Overhead press with coupon
    150 Tricep extension with coupon
Partner runs to last glow stick and does 10 burpees, 10 side lunges, 10 OYO

MARY:
    3 Min LBC
    3 Min Box Cutters

COUNT-OFF & NAME-O-RAMA:
    PAX: Coach K
    QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared Isaiah 33:15 (some 16) “He who walks righteously and speaks uprightly who despises the gain of oppressors, who shakes his hands least they hold a bribe…he will dwell on the heights…” His challenge was that we as men are to live differently than others causing them to ask why? Whether it is in our daily work or because of F3 we are to be different. Be men that walk in integrity…Who are you when no one is looking? F150 prayed out. 

MOLESKIN:
Such wonderful weather and yet so many men in the fartsack. F150 thougth for a brief minute that he would have to go through his own beatdown alone, but Coach K pulled through and joined him. Great morning to workout and fellowship.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.

AO: #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Windmill x10

THA THANG:
Mosey to trail where we started with 10 burpees oyo and 10 squats
1/4 mile run – overhead claps x 15
Overhead press x 20
Angels in outfield x 15
1/4 mile run – 10 burpees oyo
Forward/backward arm circles x 10
Freddy Mercury x 20

1/4 mile run – seal clap x 15
10 cherry picker broad jump
Benches – 10 merkin
8 irkin
15 dips
1/4 mile run – 10 burpees oyo
Uptown crunch x 10 each side

Native American run 1/2 mile – derkin x 10
sky crunch x 10

1/4 mile run – LBC x 20

1/4 mile run back

MARY: 

COUNT-OFF & NAME-O-RAMA:
PAX: Pepper, Gambler, Little Pookie
QIC: Ina

CIRCLE OF TRUST/BOM:
Ina prayed out

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x30

THA THANG:
slow walk over to playground equipment

20 Rounds
    Pull Ups x5
    Merkins x10
    Squats x15
    LBCs x20

Mosey over to the picnic benches
Dirty Mac Deuce
    Irkens x12
    Dip x12
    Bird x12
    OHD Press x12

MARY:
Freddie Mercury
Penguin Crunch
Parker Peter
Peter Parker
WWII SitUp

COUNT-OFF & NAME-O-RAMA:
PAX: F150
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
F150 went to the wrong AO and arrived 3 minutes late…slacker.

ANNOUNCEMENTS:
1. April 13 is next happy hour 
2. April 13 Blackops at Norbuck Park in Lake Highlands.

PAX: Splash, AlrightAlright, Gambler, Aaarrrggghhh, Neutered, Sambuca, Ina, Icebox, Princess Turtlehead, Special Sauce, Clark

QIC: Spread

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x20
Cotton pickers x10
Slow side lunges x10
Baton death march w/5 merkins around Glencoe (Coach K held plank)

THA THANG:
Glencoe 5x5x5x5: 5 pull ups, 5 burpee broad jumps, 5 swerkins, 5 times

Aiken Legs: squats, lunges, split jacks and box jumps x 20
Bat wings: forward/backward arm circles, seal claps, overhead claps x 20
Rugby sit-ups, uptown crunch (left and right) WWII sit-ups x 12
Rinse and repeat the above

Jacobs ladder across soccer field: started with 5 Chuck Norris merkins and 1 WWII sit uptitle.

MARY:
Penguin crunch x12
Rosalita x20
J-Los x5

COUNT-OFF & NAME-O-RAMA:
PAX: Clark, F150, Gold Digger, Coach K, AlrightAlright
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
Aaarrrggghhh prayed us out

MOLESKIN:
We learned from AlrightAlright that proper Boxjumps should be done with step downs. Otherwise there will be a knee impact problems in the future.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
8 pax did some work this morn with bags of Mexican Beach Peebles and played some ultimate. Splash overdid it…so I’m guessing it was a decent workout. We did some new exercises and didn’t have any music…so I guess that is a plus. Highlights included ina blowing up alright alright in ultimate and the chairman going double cinnamon roll. Happy Easter!

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, F150, Icebox, AlrightAlright, Sleeveless, Eruzione, Chairman Mao
QIC: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13.
2. April 13 Blackops workout at 0530.