F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Antman, Chairman Mao, Coach K, Ina, Isaiah, Rump Roast, Ghost Rider (Houston), Listeria (FNG)
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x25, IST x15, Seal Jacks x13 (adds up to 53 since this is Super Bowl 53)

THA THANG:
Mountain Climbers x 33 (McVay age and half Belichick’s age since they have reached the top of the mountain)

9 Burpees, as this is the 9th Super Bowl for Brady & Belichick

12 Turkish Get Ups since Belichick likes to take away your best asset

Dirty Sean McVay (11 reps of 3 exercises which equals his age of 33)

Hail Marys x11, Gurley Groiners x 11, Rugby Sit ups x 11, run a lap around the tennis courts (repeato for a total of 3 rounds)

Back to the soft hop for 3 sets of 5 pull ups (5 Patriot Super Bowls) and 11 Swerkins (Rams run a lot of 11 personnel)

Mosey to the tennis courts for a Patriots suicide (PAX could cheat and not run all the way and touch the line)

Finish up with Maroon 5 Merkins (5 regular, 5 diamond, 5 wide grip, 5 T and 5 hand release)

Mosey back to the soft hop and repeato the whole workout since it is also Groundhog Day

MARY:
None outside of during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC was thrilled to see the two Aggies (Ghost Rider & Listeria) join us in the gloom, as you can never have too many Aggies. We started with 9 as Ant man joined up at about 7:20, so there is debate about if he got full credit or not. Some intermittent mumblechatter throughout the workout, but YHC tried to keep the PAX working constantly with little rest in between exercises. Shoutout to Ina for doing his best Tony Romo and predicting the burpees coming. Some good 2nd F at Bubba’s including some notes that Alright Alright should never be on the finance committee for F3 Dallas and the discussion of when he will next bust out his dance moves at a wedding. Chairman felt the conversation was too friendly so he threw out the insane HSO that George’s was the worst meal he ever had, which was quickly denounced and called blasphemy by several PAX.

ANNOUNCEMENTS:
1. 2nd F Bourbon Night Thursday, Feb 7 at Casa Icebox. Bring diapers for Icecube
2. Texas Independence Day 18K March 2. Keep training in preparation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Teasip, Coach K, Oatmeal QIC: Icebox 

AO: Glencoe
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH X 20 (Oatmeal and Coach K opted for modified side straddle penguins flapping their arms and not flying)
IST’s X 15
Daisy Pickers X 10

Hater of all things Queen and Tony Romo, Q of the Year, Shredding for the Cruise, and I did the following:

Burpee Mile: 12 burpees every quarter mile, NA run for the first 1/2 mile, own pace for the 2nd 1/2 mile

Rugby Sit-up Mile: 15 rugby sit-ups every quarter mile, own pace for the first 1/2 mile, reindeer runs the 2nd 1/2 mile

Merkin/Superman Mile: did 15 merkins after the first 1/4 mile, then switched to 15 Superman’s the next 3 1/4 miles. NA run the first 1/2 mile then reindeer runs the 2nd 1/2 mile

MOLESKIN:
Decent amount of mumble chatter when we we running at my pace for NA and reindeer runs. I was a little disappointed that I was the slowest runner, when pushed on who I wanted to show up who was slower than me I didn’t name any names, mostly because I’m probably slower than everyone who shows up to running workouts. Teasip somehow ran all of today in a hoodie despite 55 degree weather, but it was probably to help him shred a couple more lbs before laying out on a cruise ship next week. Special Sauce rolled up in his new car prompting us to wonder if the Jeep Grand Cherokee is catching up to F150’s for official vehicle of F3 Dallas (especially when Oo-De-Lally starts showing up regularly again). Alright Alright was self conscious about running in just his Run Ranger Run shirt since he accidentally ordered a girls M instead of a men’s. Turns out each lap around Glencoe is a little more than a 1/2 mile so we got 3.5 miles in according to Special Sauce’s Apple Watch.

Before we started out I gave instructions to Coach K and Oatmeal for their ruck but they ignored me and went on their own vision quest.

1. ANNOUNCEMENTS:
   Run Ranger Run has started! Log your miles and raise some money
2. CSAUP on 3/2, start training more!
3. 2nd F Bourbon Tasting 2/7 at Icebox place, bring Pampers.

Have a great weekend y’all!

BB courtesy of Hi-Liter – DR from F3 Carpex. Thanks for the Q, sir. Look forward to having you back.

Pre-Blast

• 19 HIM at Caruth Park in Dallas, TX did some work CarPex-style. 1 for the Hi-Liter Heatup EC. Welcome FNG, Plinko!

The Warmup (Hi-Liter)

• Pledge of Allegiance at the flag.
• Run out of the park and around to the tennis court entrance, circle up at the ball diamond for: 5 Good Mornings, 10 Windmills, 15 SFAC, 15 OH Claps, 15 Seal Claps, 15 RSFAC

The Thangs

• Jack Webb (1 to 4) Merkins and Hallelujahs.

• Find a partner.
• Dora 2-3-4: 200 Merkins, 300 Squats, 400 LBCs; Partner 1 does exercises while Partner 2 sprints across the field to the tree line and back.

• Mosey to the tennis courts.
• Wall of Fire: everyone in People’s Chair while one man at a time comes off the wall for 3 Burpos.
• Back with your partner.

• Australian Suicides: Partner 1 does AMRAP Australian Mt. Climbers while Partner does a three station Suicide run across the double tennis court. Flap jack. 2x.

• Mosey back to the field.
• AYG to the tree line.
• 30 Boxcutters IC
• 20 Side Plank Star Crunches.

COT

NMS

• So honored to lead today, Dallas. Thanks for making room for YHC.
• Awesome 3rdF pre-beatdown. Keep it up!

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Coach K
QIC: Plus One

Coach K and YHC joined Plus One for a Murph yesterday morning. Plus One had YHC running mile times YHC hasn’t done since high school, really kicked YHC’s butt. Coach K did over 150 burpees instead of the running, undetermined if his foot is fractured or not but he’s killing it regardless.
Missed Sally and prayed for him and his mission trip group.