F3 DFW BackBlasts

DATE: 5/2/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Gold Digger, Ina, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Bridge
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Mosey to The Bridge

THA THANG:
29s (Jacob’s Ladder)

Run across Bridge… 28:1 merkins

Run across Bridge… 1:28 groiners

The reps of each round would obviously add up to 29.

Repeato for 29 minutes

Some completed the round of 22 merkins and 7 groiners, some 23 and 6, maybe some 24 and 5

Mosey back to La Madeleine

Then for each PAX: 29-g=a    where g=final round of groiners completed and a=additional groiners.  YHC had to do 22 groiners here.

Then for each PAX: 29-a=b   where a=additional groiners and b=burpees.  YHC had to do 7 burpees here.

IST until time was up.

CIRCLE OF TRUST/BOM:
YHC preached to the PAX that we need to keep accelerating the difficulty of our workouts.  At all of our workouts every single PAX should get stronger, physically of course, but also mentally.  We need to have workouts at which Special Sauce is unsure of whether or not he will be able to make it through.  YHC drew up this workout because it is impossible.  This was designed to help everyone get tougher mentally.  Never underestimate the power of impossibility when designing a workout.

MOLESKIN:
Thanks to all of the PAX that joined YHC to celebrate YHC’s 29th birthday.  You guys push YHC to be better in every facet of my life everyday.  Thank you.

DATE: 4/20/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach Knight (FNG), Coach K, Icebox, Podcast, Sally, Gold Digger, Chairman Mao, Ina, Teasip, Sex Panther, Plus One, Pepper, Rump Roast, Pow Pow, Mile High
QIC: Alriht Alright

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25

IST x15

Carolina Dry Docks x10

Monkey Humpers x5

THA THANG:
Fast Mosey to Parking Garage – Plank Jacks while waiting for the six

Jacob’s Ladder: run to the top of the garage, 7:1 nipplers, run to the bottom, 1:7 Bonnie Blairs

Pick up the six, flutter kicks, plank jacks, mountain climbers and plankorama

Irkins x10

Derkins x5

Mosey to Park

Team BLIMPS: Partner 1 runs, partner 2 does exercise, flapjack and repeato (50 Burpees, 100 Lunges, 150 Imperial Storm Troopers, 200 Merkins, 250 Plank Jacks, 300 Squats) – no team made it past merkins, Sally/Coach Knight and Podcast/Icebox were closest.

Burpees x10

MARY:
Plenty if you ran to the front of the group

CIRCLE OF TRUST/BOM:
YHC prayed a thankful Easter prayer.

MOLESKIN:
Coach K brought his dad, also Brian, to the beatdown today.  We naturally named him Coach Knight because Bobby Knight was Mike Krzyzewski’s mentor.

We said farewell to Mile High yesterday and wish him the best as he and his family move to Aberdeen, Mississippi this week. Mile High has always been thinking about the best way to grow F3 Dallas and to impact the PAX and the community. He is truly a #HIM and he will be greatly missed.

Not much mumblechatter today as the PAX got pretty spread out during the Jacob’s Ladder, but the PAX were constantly encouraging each other as they ran past each other in the garage.  They were also supportive in picking up the six. To keep PAX of all fitness levels #accelerating we need workouts like this, but if the group spreads out the guys at the front have to pick up the six. Everyone gets stronger in that situation.

A massive group went to breakfast at the greatest #coffeteria AO in F3 Nation, Bubba’s.  We sat outside in the sun and enjoyed some great #SecondF.  We discussed workouts, golf, The Ticket, California vs. Texas, Sally’s job search, Pepper’s job search, and countless other topics.

DATE: 4/19/2019

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Coach K, Teasip, Sex Panther, Sally, F-150, Oatmeal

QIC: Rump Roast

AO: Burleson Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

20x SSH IC double count

20x Merkins IC single count

15x Cotton Pickers

20x IST’s

THA THANG:

Mosey around the park to the tennis courts. Stopping at each “corner” for 5 OYO Burpee’s. Focus on hitting the push-up at the bottom.

Lazy Dora (An estranged and despised relative of Dora 1-2-3)

Partner up

100 Merkins

P1 10x Merkins/P2 hold Plank

200 LBC’s

P1 20x LBC’s/P2 hold 6” Leg Lift

300 Squats

P1 25 Squats/P2 hold Squat position

Bear Crawl the tennis courts in between sets as a team and to finish. (a few got done quick and did some “extra”, I noticed planks, plank jacks, more bear crawling)

Mosey to the soft top – Stayed partnered up in even teams and did the circuit (3 sets).

5x Pull Ups

10x single count Dips

10x single count Erkins

10x single count Swerkins

Moseyed back to the tennis courts for The RUMP –

R – 20x Ranger Merkins

U – 15x each side Up Straddle Hops  

M – 15x Merkins

P – 15x Prisoner Squats (these were going to be prisoner get ups, I omaha’d to save our knees)

We had a few minutes left and the Q was out of work out. We ran back around the park doing 5 burpees at each corner again. It was much harder the second time.

MARY:

WWII Sit Ups for 120sec

CIRCLE OF TRUST/BOM:

Prayed us out

MOLESKIN:

So for me, today was really my VQ… That last one I really co-Q’d with Teasip and he lead the last 15mins or so. I also had him there to help me out if I needed help. Thanks Teasip for nudging me to get in there. It also really helped for today which I’m STILL feeling like was a solid workout. There’s lots of mumble chatter from someone about 100x Burpee’s vs. running 2mi. before we got started. In my planning I didn’t realize that the park doesn’t have “corners really, more like curves. We’re smart men, we figured it out!  Before Lazy Dora Alright Alight stops and asks “does everyone want their partner” (or something along those lines). We’re all offended he would ask… About ¾ the way in I realize Sex Panther and I are about a whole set behind and that he was trying to clue us in. We made it work!

ANNOUNCEMENTS:

1. Q Source at 1130am at Preston Center I believe I heard Taco Dinner.