F3 DFW BackBlasts

Saturday #backblast
F150 Coach K Helmet Teasip Podcast joined YHC for the substitute Q after Special Sauce called in the big lefty due to his college roommates surprising him for a wkd of bar hopping and debauchery. To his credit he did send me a workout for us to do, here it is:

AO: Caruth Park with a detour to Smith Park
PAX: Special Sauce, Icebox, Aaarrrggghhh, Ant Man, Candy Cane, Minerva (FNG)
QIC: Coach K

WARM-O-RAMA
SSH x25
IST x20
Cotton Pickers x10
Aaarrrggghhh Special (slow and low side Lunges) x7

THE THANG
Mosey a bit, Bear crawl a bit to other side of Caruth Park

Run to Smith Park (due west a mile away) with elevator BLIMPS stations at each intersection. Starting with 5 burpees at every station and adding a letter

Dirty McUno
Claymakers, Irkens, Overhead Claps

Partner Up. PAX 1 starts running left around the park while PAX 2 runs right. When you meet up, do 20 reps of exercise (partner merkins, wwii sit ups, etc) then finish the lap.

Mosey back to Caruth with a little more bear crawls.

NMM
There were concerns about my Q from a couple of PAX when an FNG (now Minerva) rolled up. Apparently we can’t move past the burpee Q. But, to everyone’s surprise, I can be reasonable. Icebox commended me on a tough but fair Q for the new guy. Tried to get a little more running in today since we’ve done zero this week without overdoing it for Katy Trail Thursday.

Ventured over to Smith Park, which is a cute little gem hidden away over by Preston. Might make for a decent Friday Q.

It was great to see Candy Cane back in the gloom along with an FNG. Learned that Candy Cane is responsible for the name Claymakers (fun fact of the day). We originally named the FNG Doomslayer because of his line of work, but Icebox found inspiration in his time in Savanah landing us with Minerva from Midnight in the Garden of Good and Evil. Google it if you don’t understand.

Aaarrrggghhh doesnt think I can remember things from the workout, so get ready for some random ass details:

Icebox and Candy Cane talked about Fly Wheel just before the workout (traitors). Aaarrrggghhh complained about the bridge as soon as I mentioned bear crawling. Icebox, Candy Cane, and Ant Man almost got blasted by the sprinkler once they crossed it.

We saw this nice little mansion with an underground parking area just for them. Special Sauce noted that that’s commonplace up in Pittsburgh.

They’re redoing a lot of the roads back there in HP making for an uncomfortable run. Though there always seemed to be one two foot wide section of smooth pavement near the middle.

On our way west, we noticed a lovely van sitting in the middle of the road. Expecting a kidnapping attempt, Special Sauce and I planned a rouse, but it was unneeded. Who would try to kidnap either of us is beyond me.

I made a joke about doing the Tunnel of Love in the mud on the way back, but that was quickly shot down. Save it for another day…probably use it with my “pass the buck” Q coming up which the PAX can warn you about.

COT
YHC prayed us out and prayed for those who couldn’t make it today be it travel or laziness. Prayed for our man splash and wishing him a happy marriage for him and soon to be Mrs. Splash.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST

THA THANG:
Mosey to Dallas Hall

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

Partner up, P1 runs around flag pole, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward)
Leg Raises (150)
Big boy sit ups (200)
mOuntain climbers (250, each legs is one)
American Hammers (300, each sides is one)

Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Boomer, Eruzione, Pepper, Special Sauce, Coach K, Chairman Mao, Walmart
QIC: Icebox

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Pepper made a dramatic appearance after I had set some serious odds of -300 of him not showing up at 6:59, someone should’ve taken the other side of that.

Walmart joined us from Colorado Springs where he answered the same questions from each of the PAX as they gathered this AM, he showed a lot of patience for us and our lack of listening skills

We were all glad to pick up a workout on AlrightAlright who is sure to come back from Europe a bit heavier and slower so it’s important for the rest of us to pick up the slack.

Chairman Mao played the part of Mickey as he was sniped on the first leg of the BALBOA and had to retire from the rest of the workout. The rest of the PAX rallied like Apollo and Duke to Rocky’s aid to make sure the rest of the beatdown was a success.

When we got back to the park BOOMER was welcomed by University Park PD, apparently someone called the cops because the bag I used to transport the jump ropes looked suspicious next to the shovel flag when unattended for 50 minutes.

Oo-De-Lally joined us at Bubba’s after his shift and was a pleasant addition to the crew and Chairman Mao came back to life to order his special and tell tales of life on the other side. Special Sauce did not join us because 3.5 miles in a beatdown is just a warmup.

Did not get to beach runs or the 5×5’s with pull-ups, next time!

F3 Rocky Mix, a playlist by martijos on SpotifyA playlist featuring Bill Conti, The Rocky Soloists & Orchestra, Survivor, and othersopen.spotify.com

ANNOUNCEMENTS:
1. Iron PAX
2. Memphis GROWRuck, Sept 21-23

AO: SMU
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10
IST x10

THA THANG:
Run to top, 20 merkins, run to bottom, 20 LBCs
Repeato on the two sets of stairs
Repeato the cycle with 19, then repeato the cycle with 18

This was done as a group with the PAX completing BLIMPS while waiting on the six.

We made it through the first round of 17s

Totals:
188 merkins
188 LBCs
3.9 miles
+BLIMPS

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, F150, Pepper, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out asking God for the motivation to EH more men. Men of Dallas need F3. Introduce them to it.

MOLESKIN:
Some complaints about not warming up the full body, YHC’s response was that the whole body is engaged in both of those exercises, and that the following mosey would be sufficient.
Mosey to parking deck.

-Lots of complaining at the beginning of this workout.
-Most of the PAX were sucking wind too much to complain after we got started.
-This is always a phenomenal beatdown, and completing it as a group keeps everyone at their red line throughout the workout.
-It was quite warm in the parking deck. Especially on the bottom floor.
-Pretty disappointing that so many people skipped this one. If you were afraid of the difficulty then shame on you. Embrace the suck men. These five guys all got better today by testing our limits.

ANNOUNCEMENTS:

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

All good quality names. How do you tell? You just think about addressing the M as mrs “so and so”. I thought oatmeal was kind of lame but I like the sound of mrs oatmeal. Really like mrs icebox and mrs special sauce…these really pass the good naming test. Please keep this in mind as we try to raise our naming game.

Besides that we burned a bunch of calories and proved that I’m faster than A2 over short distances.

You should have been there. Pretty sure we all got laid that morning when we got home. Just saying.

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox, Oatmeal, Princess Turtlehead
QIC: Splash