Author: f3dallas

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH

THA THANG:
a deck of cards workout.

Hearts: Burpees
Diamonds: Merkins
Spades: Squats
Clubs: LBCs
Jacks: Seal Jacks
Queens: Suicides
Kings: Mountain Climbers
Aces: Paint the lines

Bonus St. Paddy’s twist: every fourth card a dice was rolled for a multiplier (wasn’t ideal when Eruzione rolled a six and drew the 9 of diamonds for 54 merkins or when Teasip rolled a four and drew the 10 of hearts for 40 burpees).

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX –  AlrightAlright, Ant Man, Chairman Mao, Coach K, Eruzione, Podcast
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Didn’t quite finish due to some strategic rolling and drawing as 3 paint the lines in a row twice in the last 10 minutes helped bring the workout to a close. Maybe next year.

ANNOUNCEMENTS:

AO: Mockingbird Station (#thenest)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x20
Merkins x10

THA THANG:
Tobacco Bridge
Run across Bridge 7 Bobby Hurley’s
Run back 1 Makhtar N’Diaye
Repeato 7 to 1 and 1 to 7
This totaled about 3 miles of running.

Mosey to parking deck next to Twin Peaks
Lunge up 20 LBC’s
Mosey down 5 merkins
Repeato 20, 15, 10, 5 & 5, 10, 15, 20

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX – Coach K, Teasip, Candy Cane
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
HC prayed us out thanking God for bringing Candy Cane back to the fold after his time on the DL.

MOLESKIN:

ANNOUNCEMENTS:
Go Bisons!

AO: KatyTrailThursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST

THA THANG:
Running with Pain Stations workout (Gold Digger)
Out
1/4 mile intervals x4
First Stop: 50 merkins and 50 LBCs
Second Stop: 50 squats and 50 scissor kicks
Third Stop: 50 shoulder press and 50 Freddy Mercury
Fourth Stop: 50 Lounges and 50 LBCs

In
1/2 Indian Run x2
First Stop: 50 CDDs and 50 an exercise of your choosing
Last Stop: 50 complaints about running

Bootcamp (Coach K)
Up ‘n’ Over Squat Ladder:
Bear crawl up staircase
1 squat
Run down
Up to 10 Squats and back down to 1

Randorama (20 reps each, 2 rounds)
Squats, Irkens, Overhead Press, Lunges, Derkins, Dips

Burpee Suicide Ladder across museum lawn, suicide with increasing number of burpees at each marker

MARY:
Raccoon Crawls around museum garden beds (Freddies, LBCs, Rope Climbs, Reach Throughs, Penguin Crunch, WWII Sit Ups)  – Coach K

COUNT-OFF & NAME-O-RAMA:
PAX –  AlrightAlright, Boomer, Teasip, Pepper, Ant Man, Chairman Moa
QIC: Gold Digger

PAX –  F150
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
B-ball defensive stance shuffles to paint the lines
    Icebox’s high tops came in super handy for the lateral movements
Suicides to get the blood pumping.
Prisoner burpees: 10 burpees, 5 steps, 9 burpees, 5 steps…down to one
Wall sits
Quick set of Mary

THA THANG:
Retreated to the soft top because something died inside of Aaarrrggghhh and we needed to get away.
Partnered up, one did dips until failure while the other did American Hammers, count until dips totaled 200
5 sets of Beamer Benz or Bentley’s (yes I just made that up)
     5 pullups, 10 squats, 15 monkey humpers
Back to the tennis courts after Gold Digger blew us out
Jacobs ladder of merkins
Wallsits
Paint the lines via side hops

MARY:
Finished with Mary and merkins, got to get that 30!

COUNT-OFF & NAME-O-RAMA:
PAX – AlrightAlright, Aaarrrggghhh, Gold Digger, Special Sauce, Coach K
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
Here’s a copy of the playlist, a greatest hits of Hoop Dreams, Rise Above the Rim, Space Jam, Coach Carter, He Got Game, and Blue Chips, ending of course with One Shining Moment.

F3 Dallas – March Madness Edition, a playlist by martijos on Spotify

ANNOUNCEMENTS:

AO: Glencoe Park (#glencofosho)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
NCAA First Round (aka Play-In Round): SSH x68

THA THANG:
Mosey to basketball court for actual tournament.
Round of 64: IST x64
Bear Crawl length of court
Round of 32: Squats x32
Celebrate advancing: 32 Overhead Claps
Bear Crawl 2 lengths of court
Sweet 16: Merkins x16
Bear Crawl 3 lengths of court
Elite 8: Monkey Humpers x8
Celebrate advancing: 8 Overhead Claps
Bear Crawl 4 lengths of court
Final 4: Burpees x4
Bear Crawl 5 lengths of court
Championship Game: 2 Carolina Dry Docks
Bear Crawl 6 lengths of court
Championship: 1 Bobby Hurley
Cut Down the Nets: Scissors x34 (this is the 34th tournament since it switched to a 64 team format)
Continue the Celebration: Tunnel of Love the length of the court (on the grass)

Mosey to Playground:
Sweet 16 countdown: 5 pull ups/swerkins/WWII sit ups, 4, 3, 2, 2

MARY:
by Region:
Freddie Mercury x16
LBC x16
Dolly x16
Rosalita x16
Mountain Climbers x8
Plank Jacks x8
Peter Parkers x8
Parker Peters x8
Rugby Sit-Ups x4

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

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out.

MOLESKIN:
Lots of complaining about bear crawls. Icebox declared that there won’t be any tomorrow.
– a large number of our PAX are scared of acorns.

ANNOUNCEMENTS:
Don’t forget to enter the bracket contest.

 

AO: Mockingbird Station (#thenest)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Windmill x15 IC
Squats Slow x15 IC
The Goofball x15 IC
Buttkickers x15 IC
Standing Calf Raises x15 IC

THA THANG:
½ Spartan x 10 (sprint to the bridge, 10 merkins slow mosey back to start. Rinse repeat)

Mosey to parking garage
The Beast 6 ex, 6 rep, 6 stops
1. Side Straddle hop (sprint to next level)
2. Hello Dolly (sprint to next level)
3. Inchworm (for 6 times, sprint to next level)

Mosey back down the parking garage

MARY:
Box Cutters x10 IC (5 then reverse 5)

COUNT-OFF & NAME-O-RAMA:
PAX –  Antman, , Coach K, Boomer, AlrightAlright, Pepper
QIC: F150

CIRCLE OF TRUST/BOM:
When we Doubt, get Discouraged, have Delayed gratification, times get Difficult, or we get Depressed and can’t take life anymore, We can lock shields together knowing that we have each other’s back and to remember that God is our SHIELD and he is faithfully strong and we can call, trust and lean on him in these times of struggle, Psalm 28:7 “The Lord is my strength and my shield; my heart trusted in him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise him.”

MOLESKIN:
WE ran out of time for the ELD of SHIELD
4. Empty Wheel Barrow dip (sprint to next level)
5. LBC (sprint to next level)
6. Duck walk (for 6 parking spots, sprint to next level)

ANNOUNCEMENTS:
Closing Ceremony – tonight at 1700 at Ozona

 

AO: KatyTrailThursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Imperial Stormtrooper x12
Monkey Humper x12

Mosey to KT

THA THANG:
1/4 mile
Two rounds of:
Lunges – 30 seconds
Merlin’s – 30 seconds
Side straddle hop – 30 seconds

1/4 mile
Two rounds of:
Squat jumps – 30 seconds
Burpees – 30 seconds
High knees – 30 seconds

1/4 mile
1/10 mile Sprints – x4

1/4 mile
Two rounds of:
Lunges – 30 seconds
Merlin’s – 30 seconds
Side straddle hop – 30 seconds

1/4 mile
Two rounds of:
Squat jumps – 30 seconds
Burpees – 30 seconds
High knees – 30 seconds

1/4 mile
Native American run back to LaMadeline.

MARY:

COUNT-OFF & NAME-O-RAMA:
6 PAX –  AlrightAlright, Ina, Teasip, Gambler, Jiffy
Q: Fortran

CIRCLE OF TRUST/BOM:
Fortran prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Reminder, two 2nd F opportunities this week:
Scotch Night – tonight at Icebox place
Closing Ceremony – tomorrow at 1700 at Ozona

AO: Caruth Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC
Overhead press x20 IC
Windmill x10 IC
IST x10 IC

THA THANG:
Mosey over to stations (3 PAX per station)
Each station consisted of different exercises, complete each of the exercises as many times as possible in 5 minutes

Station 1 : 5 burpees
10 squat jump w press (med ball)
15 Russian twist double count (med ball)

Station 2: 10 merkins
15 rugby sit-ups
40 jump rope

Station 3: travel cherry picker (med ball)
Bear crawl
Frisbee walrus
10 sit-ups with press (med ball)

Station 4: 15 dips
Walk out w frisbee
20 lunges w med ball over head

After 1st station (5 min) – jog to tennis court for suicide, jog back
After 2nd station (5 min) – jog to tennis court for suicide, jog back
After 3rd station (5 min) – sprint/jog to tree and back
After 4th station (5 min) – jog to tennis court paint lines, jog back clean up stations then jog back

MARY:
LBC x20
Bicycle x15
6 inch hold w/ one round of flutter kicks

COUNT-OFF & NAME-O-RAMA:
9 PAX –  AlrightAlright, Tattoo, Boomerang, Spread, Special Sauce, Aaarrrggghhh, The Gambler, Coach K
Q: Ina

CIRCLE OF TRUST/BOM:
Ina prayed us out.

MOLESKIN:

ANNOUNCEMENTS: