Author: f3dallas

THE SCENE:  48 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Hillbillies x30 IC
SSH x40 IC
Burpees x15 OYO

THA THANG:
Lil’ mosey…to the tennis court

Center Court Jesters
PAX separated into 2 groups (3 and 3)

Group 1 did the court workout on the singles lines while Group 2 did Squats until Group 1 was all in. Flip groups. G1 PAX lined up did the exercise mentioned to the net then turned diagonally and side shuffled to the diagonal baseline, exercise mentioned to the net then turned diagonally and side shuffled back to the starting point. (*Imagine a design resembling a bow-tie as this was the same design used in all the court work)

Rd. 1
    G1 – Rush the net. G2 – Squats

Rd. 2
    G1 – Bear Crawl to the net. G2 – Squats
    Q felt the PAX were deserved of 15 second high knees break.

Rd. 3
    G1 – Crab Crawl to the net. G2 – Squats
    Q felt the PAX needed mountain climbers, 15 OYO.

Rd. 4
    G1 – Squat Walk to the net. G2 – Squats

 Lil’ mosey back to the flag pole.

MARY:
Count Numbers 1-15 with legs
LBC x 30 IC

COUNT-OFF & NAME-O-RAMA
6 PAX – Eruzione, Coach K, AlrightAlright, Teasip, Aaarrrggghhh
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of mumblechatter this morning made for a great workout.

ANNOUNCEMENTS:
Tonight & tomorrow F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week

THE SCENE:  33 mostly clear
AO: #KatyTrailThursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x x36 to honor Dean Smith’s years at Carolina who passed away 3 years ago yesterday.
Imperial Storm Troopers x15 for Roy Williams’ years at Carolina.

THA THANG:
1/2 mile Bataan Death March, 6 merkins (one for each Natty)

8 mile abs (for the 8 miles of Tobacco Rd between Duke/Carolina):
Freddie Mercury
Penguin Crunch
LBCs
Flutter Kicks

1/4 mile

19/20 reps for the first year of the rivalry (Carolina won 36-25)
Irkins x20
Dips x19
Derkins x20
OHD Claps x19

U-ptown Crunch x10 each side
N-olan Ryan x10 each side
C-arolina Drydocks x20

1/4 mile

Gorilla Squats x23 (GOAT)

1/4 mile

Carolina Drydocks x25 (Carolina leads all time 135-110)
Rugby Sit-ups x15

1/4 mile

Mosey back for COT and prayer

MARY
None

COUNT-OFF & NAME-O-RAMA
6 PAX – AlrightAlright , Ant Man, BOOMER, Chairman Mao, Teasip
Q: Coach K

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Plenty of back talk as expected. If we put as much energy into the run as we did mouthing off we might’ve gotten an extra half mile in as planned

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week

THE SCENE:  32 mostly cloudy
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Montage — warmup (SSH, storm troopers, high knees, etc).

THA THANG:
Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Demi Lovato, Sorry Not Sorry – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

I’m Blue, Blue – bear crawl Native American runs

Rihanna, Diamond – diamond plank + diamond merkin (when she says diamond (or diamonds) 36 Times)

Whitney Houston – Freddy Mercury’s + WWII sit ups (when she says dance or somebody, 65 times)

69 Boyz, Tootsee Roll – suicides 

Techtronics, Pump Up the Jam – alternating leg lunges + jump (when they say pump, 43 times)

Reel 2 Reel, Move It – flutter kicks + LBC (when they say move it, 69 times)

Mosey playground picnic benches

Freak Nasty, Da Dip – hold back plank on bench + dip (when he says dip, 60 Times)

MARY
None

COUNT-OFF & NAME-O-RAMA
7 PAX – Coack K , Ina, Splash, Aaarrrggghhh, F150, Spread
Q: Special Sauce

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Special Sauce stepped in and Q’d a ICEBOX inspired workout with some Omahas here and there.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  34 mostly clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x20
Reachbacks x10

THA THANG:
Mosey over to the football field for the Thang:

Quarter Pounder: start at goal line, run 25 yards, do 25 Carolina Dry Docks, run back to goal line. Run 50 yards, 50 squats, run back to goal line. Run 75 yards, 75 LBCs, run back to goal line. Run 100 yards, 100 plank jacks, run back to goal line.

Next did four rounds of four corners of the following: 15 merkins, 15 lunges (15 each leg), 15 penguin crunches and 15 monkey humpers

Followed that with the Red Barchetta: start at goal line, run 100 yards, 100 SSH, run backwards back to the goal line. Then run 75 yards, 75 mountain climbers, run backwards back. Run 50 yards, 50 flutter kicks, run backwards back. Run 25 yards, 25 merkins, run backwards back. Finish by running 10 yards, 10 burpees and run backwards back.

MARY:
Uptown crunch x12
Freddie Mercury x20 (Teasip made sure to continue the tradition of saying “most overrated band” before we started. You’re welcome AlrightAlright )
Rosalita x15
Homer to Marge

COUNT-OFF & NAME-O-RAMA
4 PAX – Aaarrrggghhh, Isaiah, F150
Q: Teasip

CIRCLE OF TRUST/BOM:.
Teasip prayed us out

MOLESKIN:

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  ?? mostly clear
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x20

THA THANG:
Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs before running to the other side of the bridge and then running back to relieve P1.

P2 picks up with the bear crawl while P1 runs to the start for the 30 reps before running across the bridge and back to relieve the partner.

After each partner bear crawls switch to lunges, then crab walks, and finally inch worms. Repeato until time ran out.

MARY:

COUNT-OFF & NAME-O-RAMA
5 PAX – AlrightAlright , Ant Man, Neutered, Teasip
Q: Coach K

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Let the record show that the Q’s promise of minimum bear crawls and a burpeeless beatdown were kept.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  52 mostly clear
AO: #KatyTrailThursday
F3 WELCOME:
WARM-O-RAMA:
In celebration of #feburpee, YHC started off the workout with a slaughter starter of 20 burpees
Imperial Storm Troopers x15

THA THANG:
Mosey to the start of the katy trail for the below quarter mile pain stations:

Run 1/4 mile, Overhead claps x15, Penguin crunch x15

Run 1/4 mile, 10 burpees OYO as a half mile was completed, followed by the #teasipthursdayspecial of Irkins and Durkins (x10 each)

Run 1/4 mile, mosey to benches for Dips x15 and step ups x12 each leg

Run 1/4 mile, Another 10 burpees OYO as another half mile was completed. Started our journey back

Run 1/4 mile, Freddie Mercury x20, Uptown crunch x12 each leg

Run 1/4 mile, 10 OYO T burpees (burpees with a T merkin at the bottom)

Run 1/4 mile, LBC x21

Run last 1/4 mile, finish with 10 more OYO burpees

Mosey/meander back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA
7 PAX – Aaarrrggghhh, AlrightAlright, BOOMER, Fortran, Isaiah, Coach K
Q: Teasip

CIRCLE OF TRUST/BOM:.

MOLESKIN:

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  34 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
Hillbillies x20
Hippies x20

THA THANG:
Mosey with the flag to the bleachers on the open field

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip on Money

Junior Walker, Shotgun – bear crawl native american

Michael Jackson, Beat It (57 Beat It’s) – flutter kicks + WWII sit ups on Beat It

The Temptations, Get Ready (20 Get Ready’s) – SSH + burpee on Get Ready

Funktown America, Celebrate (37 Celebrate’s) – squats + jump up on bench on any variation of Celebrate

Kool and the Gang, Lady’s Night (52 Night’s) – plank + merkins on any variation of Night

Gretchen Wilson, Redneck Woman – suicides (run to goalpost 10 monkey humpers return to bleachers 10 more, rinse and repeat until songs end)

The Spencer Davis Group, Gimme Sold Lovin (28 Gimme’s) – inch worms + Carolina Dry Docks on Gimme’s

The Isley Brothers, Shout (85 shouts) – Freddy Mercury’s + LBC’s on Shout

Rural Route 3, He’s Still My Buddy – Tunnel of Love

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright, F150, Chairman Mao, Teasip, Coach K, Isaiah, & Highlighter from NC
Q: Icebox

CIRCLE OF TRUST/BOM:.

MOLESKIN:
on this cool morning there was much mumble chatter about the wonderful TX weather…60’s on Saturday and 34 on this great gloom.  Highlighter joined us from NC and he did to disappoint with his brightly colored orange F3 shirt. Did we even know that F3 shirts came in any other color but black/grey/or navy? As our fearless Q, DJ Icebox, led us we imagined him sitting at home counting each of the words for the exercises that we pushed through. Chairman Mao suggested that our Q could go to lyrics and do a search, but that would not be as fun. AlrightAlright wanted clarity on whether we were to exercise on only specific words or on any variation of the word our Q commanded…is on night or tonight or both?

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

https://itunes.apple.com/us/playlist/f3-dallas-martin-family-jam-band/pl.u-xlyNqRdskeL07p

THE SCENE:  59 cloudy
AO: Burelson Park
F3 WELCOME
WARM-O-RAMA:
SSH x35
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Merkins x10
Monkey Humpers x5

THA THANG:
15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.

Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad

Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)

Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Dips x10
Irkins x10
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees

MARY:

COUNT-OFF & NAME-O-RAMA
15 PAX – Goldie, Gold Digger, Eruzione, Neutered, Special Sauce, splash, Plus One, Travis, Chairman Mao, Icebox, Coach K, Podcast, C+, Triple Shift
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:
-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.

ANNOUNCEMENTS:
AlrightAlright shared about February 9^th and 10^th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.