F3 DFW BackBlasts

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

AO: La Madeleine on Mockingbird
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Mosey to SMU track for some good cardio work.
400 m run followed by Merkins x 10 IC
400 m run followed by Squats x 10 IC\
400 m run followed by Shoulder Press x 25 IC
400 m run followed by Burpees x 15 OYO
800 m run followed by Overhead claps x 20 IC then PAX were asked to find a partner

Partner 1 – 300 m shuttle (6 trips 50 m out and back) – Partner 2 – Bobby Hurley (Partners switch after partner 1 completes shuttle run)

Partner 1 – Lunge 50 m and back – Partner 2 – 25 Left foot/25 Right foot/50 both feet jump ropes (Partners switch after partner 1 completes 100 m of lunges)

Partner 1 – Broad jump 50 m, sprint back – Partner 2 – 5 diamond merkins/10 wide grip merkins/15 merkins)

800 m run to finish up the morning

Mosey back to La Madeleine

MARY:
None

CIRCLE OF TRUST/BOM:
YHC shared some thoughts on the importance of perseverance in our daily walk.  Stay positive and fight through.  Grateful to the PAX for allowing me to share about my own struggles in which perseverance is needed.

MOLESKIN:
The PAX were a little disappointed about going back to the track (2 weeks in a row) but appeared to be pleased with the amount of cardio.  AlrightAlright was very excited to see the jump ropes this morning.  Overall a great day and hopefully a great beatdown.

ANNOUNCEMENTS:
1. Q of the year contest coming soon per AlrightAlright

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Pepper, Rump Roast, AlrightAlright, Coach K, Ina, Spread, Candy Cane, Princess Turtle Head, Aaarrrggghhh
QIC: Oatmeal

AO: Caruth Park
F3 WELCOME & DISCLAIMER: I am not a professional, expert nor do I pretend to be one on TV.  Fortunately, no one got hurt!

WARM-O-RAMA:
All in IC:
Side Straddle Hops x 21
Windmills x 15
Imperial Storm Troopers x 19

THA THANG:
Mosey to Coffee Park with the following fun along the way
Intersection – Peter Parkers OYO x 10
Straightaway  – backward run
I – Squats IC x 24
S – lunges
I – Merkins SC, IC x 19
S – sprint
I – Air chair boxers x 29 (2 punches count 1), IC
S – Karaoke switch 1/2 way
I – Burpos x 11 OYO
S – Skips
I – Flutter kicks IC x 45 (double count)

Park: Partner up @ playground equipment
– Partner 1: Assist pull ups, Partner 2: Squat while assisting switch @ 10 reps x 6
– Partner 1: swing crunches switch @ 20 reps x 3, Partner 2: High knees
Mosey to bleachers
– Partner 1: Burpee step up, Partner 2: Plank.  Burpees x 15 switch partner each rep (total 30 burpees)

-Partner 1: Cliff hanger merkins x 10, Partner 2:  Hold partner 1’s legs off shoulders while squatting.  All x 5

NA run back to base
Dealers choice Mary if time allows

MARY:
Dealer’s Choice around the circle x 2 each.  Not worth noting exercises given short duration

CIRCLE OF TRUST/BOM:
Q decided on a theme for the mosey over to the park.  Black Thursday (10/24/1929) began the stock market crash of said year and, thus, the beginning of the Great Depression.  On Black Thursday, the stock market dropped 11% in one day before finally posting the low of the 20th century in July 1932 having dropped almost 90% from the high.

YHC prayed us out.

MOLESKIN:
Much mumblechatter at the beginning with Q’s odd numbered warm up exercises.  Chatter continued throughout themed mosey as Q, while a CPA, obviously had challenges counting properly to lead exercises.  PAX seemed to enjoy their history lesson for the day.  Many comments about how creative the workout was.  Just trying to keep things fresh!

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal, Special Sauce, Icebox, F150, Belk Bowl, Teasip, Wal-Mart, Plus One
QIC: Alright Alright

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

9 PAX gathered in the gloom on time, 1 gathered late and parked on the wrong side of the road. We immediately moseyed to #TheBridge

WARM-O-RAMA:
SSH x20

IST x15

Overhead Claps x20

The Bird x20

THA THANG:
Partner Pick Up

Partner 1: Flutter Kicks

Partner 2: Run to the light and back, then assist partner

Team works to 400 flutter kicks

Partner 2: Plank Jacks

Partner 1: Run to the light and back, then assist partner

Team works to 200 plank jacks

Partner 1: Bear Crawl

Partner 2: 40 merkins and chase

Flapjack and repeato until the team crosses #TheBridge

Partner2: Backwards Run

Partner 1: 15 monkey humpers and chase

Flapjack and repeato until the team crosses #TheBridge

Mosey to Tennis Courts

Partner 2: Burpees

Partner 1: Run down and back, down and back, assist partner

Team goes to 30 burpees

Partner 2: Crab Walk down and back

Partner 1: 5 burpees and chase

MARY:
Round Robin

AA: WWI Sit Ups x10 OYO

+1: Uptown Crunch x12 each side

Icebox: Rugby SitUps x15

F150: Box Cutters x15

Belk Bowl: LBCs x20

CIRCLE OF TRUST/BOM:
The theme of this workout was “picking up your brother.” Throughout the workout one partner was struggling and it was the other partner’s job to help him out.  This meant that the other partner had to bust their butt to get to their partner in time to help.  This is what F3 is all about.  Helping our brothers get stronger.  Pulling men up from their positions of pain.  We need to learn and emphasize the F3 Credo: Leave no man behind, but leave no man where you found him.  I’m challenging all of you to start pulling men up.  Drag guys to workouts, FNGs and old PAX.  This is part of your responsibility as a #HIM (High Impact Man).

MOLESKIN:
This was admittedly a very strange workout, which led to a decent amount of #mumblechatter, none of which was audible to the Q.

Teasip was honorable enough to let the Q know that the PAX weren’t properly incentivized by the initial structure of the bear crawl portion of the #beatdown, so YHC rewarded him and the rest of the PAX by allowing them to bear crawl the full distance of #TheBridge.

ANNOUNCEMENTS:
None

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright , Ant Man,  F150
QIC: Special Sauce

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, hillbilly, IST, cotton pickers, low and slow toe touches, slides lunges, air squats

Mosey over to SMU track – high knees, butt kicks, side shuffle and karaoke on the way.

THA THANG:
Each member of the pax took turns leading a lap.

Lap 1: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 2: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 3: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 4: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 5: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 6: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 7: 400M run, 10 count
Lap 8: 400M Native American run

MARY:
LBCs, V-ups, Freddie Mercury, rugby Situps
Mosey back to La Madeline and YHC prayed us out. Thankful for the opportunity to get up and push ourselves to get better this morning, and for a break in the weather.

CIRCLE OF TRUST/BOM:

MOLESKIN:
Aaarrrggghhh was very pleased with the amount of stretching to start the workout, while AlrightAlright said he didn’t wake up to come to yoga class. Everyone pushed the pax when they had the opportunity to lead their respective laps. Ant man contemplated life after emptying the tank on a 100M sprint, but major kudos for gutting out the rest of the workout. The question of the day still remains unanswered – where in the world is Ina?

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Teasip, Special Sauce, Oatmeal
QIC: Pepper

AO: Burleson Park/SMU Parking Garage
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x 10
Windmill x 10
Sumo squat x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee

Mosey to bottom of the parking deck

DORA:
Partner up
100 x T-merkins
200 x gorilla squats
300 x sweat angels

Mosey up a level

Bearway to heaven

MARY:
Flutter Kicks
LBCs

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: