F3 DFW BackBlasts

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Gambler, Special Sauce, Oatmeal, Walmart, Teasip
QIC: Icebox

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20 IC
Imperial Storm Troopers x20 IC

THA THANG:
Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!

ANNOUNCEMENTS:

11 Pax made the right decision (a month ago) to get after it in the gloom: AlrightAlright, Gambler, Spread, Special Sauce, Ant Man, F150, Rump Roast, Aaaarrrggghhh, Ina, Oatmeal, QIC: The (Scranton) Strangler [Nashville]

Warm Up:

Mosey around the park – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Overhead Press – 35 SSH

Partner Off 1’s and 2’s

Thang 1 – Park Benches

Partner 1 runs the sidewalk to the Flag and back while partner 2 does completes 10 merkins 12 Dips 15 Squats continuous. Switch when Partner 1 gets back. Each Partner did that twice.

Thang 2 – Soccer Field

-Everyone together – walking lunge to the half way mark and run the remaining distance (flutter kick till all in)

-Lunge back to the half way mark and run the remaining distance (flutter kick till all in)

-Bear crawl the entire length of the field

-11’s –  Start with 1 Merkin – backwards run the length of the field – 10 Burpees – Forward run to the starting point (PAX did this till the Q got tired).

Thang 3 – Time Wasters

-Plank Circuit

-Pushup and Squat Variations

-Plank Circuit

-Pushup and Squat Variations

-Pause Squats

Mary

Mosey back to the flagpole

F3 Dallas: Thank you all for allowing me the opportunity to serve. I look forward to moving down to the area and working out/getting to know you all in my transition from a Volunteer to a Texan. PS I apologize for the delay – honestly, I completely forgot.

Best,

The (Scranton) Strangler

COUNT-OFF & NAME-O-RAMA:
PAX: INSERT
QIC: Pepper

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Icebox, Teasip, Ant Man, Chairman Mao, Fish Stick, Spackle (Greenville), JK2 (Charlotte),
QIC: Rocket Man

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side straddle hops x25
merkins x30
willie mays x14
raise the roof x20

THA THANG:
PAX were led to the fountain where they drew cards to pick exercises for an Indian Bear Crawl circuit. (One PAX crawls to the front of the line, then the next etc. in Indian Run style. Each time a PAX passes your place in line you do whatever the exercise that the Q has chosen. ) PAX did lunges, mountain climbers, and smurf jacks during the circuit.

Next PAX were led to the top of the parking garage where Doras were the name of the game. In groups of three PAX did 200 merkins, 300 squats, and 400 burpees. Q changed burpees to single count plank jacks due to time.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
1. 2nd F TBD. Check Band for details.

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x15, IST x15 Monkey Humpers x5

THA THANG:
Mosey to the Katy Trail for the following:

-First quarter mile run with OH Claps x 15 & The Bird x 15
-Second quarter mile run with Irkins x 12, LBC x20 & Derkins x 12
-Native American run for 1/2 mile with plank jacks x 20
-Last Quarter mile run out, then turn around and another Native American run for 1/2 mile with Dips x12, Step Ups x 12, Penguin Crunch x 15 and another set of Dips x12 & Step Ups x 12
-Quarter mile run with Yeah Thrusts/Sky Pickle/Alabama Prom Dates x15
-Quarter mile run with Merkins x12 and Rugby Situps x15 OYO

-Final quarter mile run with 5 burpees OYO, mosey back to La Madeleine

MARY:
Intermittent throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
6 PAX gathered for #katytrailthursday while F-150 went off on the solo ruck. Alright Alright was quick to point out the contradictory clothing for YHC as YHC was wearing gloves and his Santa hat but short sleeves and shorts (this was due to the sensitive extremities YHC has. AA and Ina had the standard too cold vs not too cold debate and it seemed like most agreed it wasn’t too cold. At one of the quarter breaks, AA said he should’ve brought a cowbell to bother YHC about the Ags laying an egg this weekend, which YHC was very thankful he didn’t. On the way back, the PAX decided to hold off on the Sky Pickles until a group of female joggers went by (which was probably smart). This led to a discussion of how you can do anything when no one is watching which Special Sauce said is the definition of character. Most agreed doing Sky Pickles when no one is watching is probably not the definition of character. Overall a good workout/run on a crisp Thursday morning.

ANNOUNCEMENTS:
1. Potential 2nd F Happy Hour and other event next Friday/Saturday
2. 2nd F movie night with Alright Alright Director’s Commentary for Bohemian Rhapsody