Ina take on Burleson Park

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

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

THA THANG:
Dips x 12 IC
Irkins x 12 IC
Step up x 12 each leg OYO

Partner up
Partner 1 Frisbee thrusts in plank position x 20
Partner 2 jump rope
Switch and repeat
Partner 1 frisbee walk out down and back
Partner 2 jump rope right and left leg x 25
Switch
Partner 1 frisbee drag down and back
Partner 2 jump rope high knees x 25
Switch

Q then put jump ropes and frisbees back in car as I needed to catch my breath.

Mosey to top of parking garage for following list of exercises to be completed OYO:

Start with first exercise, then run up ramp across and down ramp back. Then repeat exercise but add second exercise from list. Run same distance after both exercises complete. Then repeat those same two exercises and add the third exercise on list then run same distance after all three exercises compete, continue until all complete list of exercises.

10 shoulder taps
20 squats
5 burpees
20 LBC
25 shoulder press
10 merkins
20 Star jumps

So totals are 70 shoulder taps, 120 squats, 25 burpees, 80 LBC, 75 shoulder press, 20 merkins, 20 Star jumps and running in between.

Mosey back to soft top from top of parking garage

MARY:
Rugby sit up x 12 IC
Freddy Mercury x 20 IC
Heels to heaven x 10 IC
Sky crunch x 12 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Boomer, Helmet
QIC: Ina

CIRCLE OF TRUST/BOM:
INA Prayed the PAX out

MOLESKIN:
I was hoping we would have enough Pax for ultimate frisbee but we did not. We completed the workout with 10 minutes to spare. We elected to go on and at least throw the frisbee around to conclude the morning. I am grateful for the 3 that joined this morning, it was a great time.

ANNOUNCEMENTS:
August 10 next F2 event
August 18 Rangers event

Prep for #IronPAXChallenge

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Moroccan Night Clubs x10
Seal Jacks x15 (some conversation about whether clapping should occur when the legs are together or apart, a conclusion was not reached)

At this point YHC announced that we would be completing the pre-season #IronPAXChallenge today.

THA THANG:
#IronPAXChallenge
25 Hand Release Merkins
100 yard Bear Crawl
25 Hand Release Merkins
100 yard Bear Crawl
This was done for time. All rankings are national as of 10:42 CT on 8/3/18.
Alright Alright – 5:01 – 24th
Special Sauce – 6:08 – 40th
Oatmeal – 9:47 – 75th
There was some brief discussion about how the national leaders were able to post times of 2:40 and 3:00… we have some questions about their bear crawling and merkin form, but F3 is about “You vs. You” to make yourself better. It will be important to remember that throughout this competition.

Mosey to bleachers

Leg-o-rama
Step-ups x12 each leg
Monkey Humpers x6 (double count)
Box Jumps x12
Squats x12 (double count)

Mosey to basketball court

Burpee-rama
Burpee Broad Jumps the length of the court and back

Long mosey to walking bridge

Bridge-o-rama
1 PAX runs across bridge and back. Other 2 PAX complete exercises.
50 merkins
100 squats
150 flutter kicks
Each PAX completed all of the exercises above.

Mosey back to vehicles

MARY:

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

CIRCLE OF TRUST/BOM:
YHC prayed us out asking for God to help us be better leaders.

MOLESKIN:
-Most of the conversation surrounded the plausibility of completing the #IronPAXChallenge in 2:40. YHC has a new goal to work towards.
-Great fellowship this morning, that is always the best part of having small groups.
-YHC is thankful for all of you that have helped F3 Dallas grow over the last 3.5 years. It was really encouraging to have both Oatmeal and Special Sauce out there today on a day that YHC expected to be a solo beatdown. Thanks men.

ANNOUNCEMENTS:
1. Happy hour on August 10th. More info coming from your #SecondF Q Pepper.

No Parking Garage Garbage this is Trail Day

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Windmills
Leg swings

Mosey to Katy Trail with karaoke en route

THA THANG:
Burpees x5
Lunges x10
QM – scout run
IST x15
Merkins x20
QM
Plankjacks x25
QM
Squats x30
QM
Burpees x5
Lunges x10
Calf-raises x20
QM
IST x15
QM
Merkins x20
QM
Plankjacks x25
QMirage – Native American run (necessary for YHC)
Squats x30

Meander/Mosey back to LM

MARY:
We did some MARY

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Aaarrrggghhh, Helmet, Chairman Mao, Oatmeal, Special Sauce, Smurf (FNG)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout. Prayers up for our guys out of the country on missions. Remember that this is about leadership – let’s do that.

MOLESKIN:
TRADITIONAL KATY TRAIL THURSDAY – NO PARKING GARAGE GARBAGE. New PAX today, buddy of the Q from way back, appropriately named Smurf due to his affinity for the color red and YHC’s desire to needle. Solid turnout.

ANNOUNCEMENTS:
2nd F Happy Hour at Ozona’s August 10th.

Aaarrrggghhh takes on the Glencoe

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHx20
ISTx15
Sideways lunge x8
Cotton pickers x 8

THA THANG:
Dirty McDeuce: 12- Box jumps, irkins, WWII and dips. Jog to benches by baseball park and repeat. Jog to other benches by other field and repeat. Jog back to beginning and repeat to complete the deuce

Glencoe 5x5x5: 5 pull-ups, 5 burpee broad jumps, 5 swirkins, repeat 5 times

Jog to benches for another round of dirty mcdeuce: 12 x – step ups right leg, dirkins, step up left leg, lbc on benches. Karaoke across field and back, repeat. Only had chance for two rounds then head to Mary.

Mosey to Tennis Courts

MARY:
everybody choose your Mary x 12:
Aaarrrggghhh chose Rugby sit ups
Oo-de-lally chose Rosalita things
Oatmeal chose Freddy murcury
Eurizioni chose uptown crunches
AlrightAlright chose reverse crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-de-lally, Eurzioni, Oatmeal
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out while YHC tried to catch his breath from an asthma attack

ANNOUNCEMENTS:

Hot Tub Homework

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 47 minutes.

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright Ina BOOMER Oo-De-Lally
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Prayers for a good and safe week for everyone.

MOLESKIN:
Late backblast but I remember something about Hot Tub Time Machine being the most underrated movie of all time. Your homework for this week is to watch it and report back.

ANNOUNCEMENTS:
Cant remember, tune in tomorrow to Aaarrrggghhh‘s backblast for some great insight into future events.

Skyscraper

Skyscraper: Mao Edition

Directed By: Chairman Mao

Supporting Cast: Team Fortnite (Pepper and Ant Man ), AlrightAlright , Ina , Coach K , Helmet

Musical Support: DJ Icebox

Special Guest: Starfish

9 pax joined forces to survive the Skyscraper: Mao Edition

Warmup
Side Straddle Hops
ISTs
Don Quixotes

Hold on Dear Life
The Rock spends most of the movie holding stuff up or hanging on for dear life; so, this was meant to mimic that.
1 minute Monkey Bar Hold
1 minute Forward Plank
1 minute Wilt Chamberlin

Fight the Bad Guys
1 Minute Prisoner Squats
1 Minute Pull the Rope
1 Minute Iron Hulk
1 Minute Mystery
1 Minute Rest

YHC gathered the Pax’s least favorite and favorite exercises to determine the mystery exercise. By the magic of Google Random Number generator, the Pax were award 1 minute of Monkey Humpers which was met with some complaints. After Round 2, AlrightAlright felt we spent too much time fighting bad guys and in jail, which is obviously impossible. You can ever never spend too much time fighting.

Get to Blimp
The PAX needed to make it to rescue BLIMP to get home.
Bear Crawl Ramp
5 Burpees
Crawl Bear Ramp
10 Lunges each leg
Crab Walk Ramp
15 ISTs each leg
Bear Crawl Ramp
20 Merkins
Crawl Bear Ramp
25 Plank Jacks
Crab Walk Ramp
30 Squats
Run to the Top

Lose Ya Leg
The Pax made it to the top but their Blimp blew up when the reached it. The force of the impact blew off their fake leg; so, they were forced to travel back down on one leg
1 Single Leg RDL, Hop Across Same Leg, 1 Single RDL opposite Leg, then go down a level.
RDLs were increased with each level until the PAX successfully escaped the Skyscraper.

At this point, new arrival Helmet did not seem to be suffering as much as the other PAX. YHC felt the best way to fix this was a long Mary Performance.

Mary
40 пингвин crunches – Helmet was able to embrace the suffering. Eruzione is this correct Russian?
21 LBCs
15 Scissors

Heard at F3
“That’s not where you play disc golf ”
“We should form an F3 Speedball, and prove to those guys they are out of shape”.
“As long as I’m at more workouts than Pepper it’s been a good week”

YHC appreciates all PAX for joining him at the first F3 Dallas Movie morning and looks forward to future collaborations with DJ Icebox .

Below you will find the trailer, Special Sauce / Movie theme song, artist discussion of theme song, along with the soundtrack. Hope you enjoyed your #burlesonbeatdown and F150 can finally now not bug YHC about writing a #backblast

https://www.youtube.com/watch?v=tQqEeepdD2U
https://www.youtube.com/watch?v=NB-4oD2ynSk
https://www.youtube.com/watch?v=t9QePUT-Yt8

Doak Walkers

#backblast
AO: Katy Trail
PAX: Oatmeal, Oo-De-Lally, Special Sauce, Icebox, Pepper, Alright Alright, Chairman Mao, Jim Whitaker (Moonshine), Dontcha Know (F3 Greensboro), Ina, jon (Gambler)
QIC: jon (Gambler)

Warm-o-rama:
SSH
IST
Don Quixote

Mosey to Track only to find it locked for renovations (we later found out that only the bleacher portion was locked, but it was too late)

Doak Walkers:
Run from stadium wall to Doak Walker statue, run back, 10 burpees, repeato with decreasing burpees until you do 1 burpee.
(distance was 1/10th of a mile to the statue and another 1/10th back)

Native American Run:
After 2 miles of running and 55 burpees, Gambler decided that we needed more cardio, so we did a 1 mile Native American Run around campus and back to La Madeleine.

6 Minutes of Mary:
2 sets of 1 minute planks
Heels to Heaven (some interesting counting and lots of chatter was heard during this portion as the PAX finally caught their breath)
LBCs (counting was somewhat improved)
Some more abs

NMM:
Not much chatter during the Doak Walkers as the PAX were all gassed.
Great to have Jim Whitaker (one of the F3 Dallas planters) and Dontcha Know with us from out of town.
Chairman Mao tried to roll up the stairs to the statue at one point and found that an ineffective strategy.
Thoughts of le Tour de France and cyclists struggling up mountains were the only thing that kept YHC and Oo-De-Lally with the group during the Native American Run. We were both in “a spot of bother.”

COT:
Gambler prayed us out.

Announcements:
Scotch Night was a great success. Attendance was better than any workouts this week. #tclaps Icebox
Next Happy Hour is August 10th. Mark your calendars, especially you Thomas Rhett fans (Teasip, Coach K).
Starfish in town from Austin on Saturday. He also helped plant F3 Dallas, so let’s show him how we’ve grown.

4 Corners

#backblast
AO: Caruth Park
Warm-O-Rama: SSH, IST, side-lunges (slow), daisy pickers, mosey to tennis courts
THA THANG
FOUR CORNERS- Each corner of the tennis courts had an exercise (1 minute at each corner) chosen by the roll of a dice and another roll of the dice showed us how to get to each station.
Set 1- Bear crawl to each station. Stations: Hand release merkins, wall sits, J-Los, SSH
Set 2- Walk to each station. Stations: Carolina Dry Docks, Bobby Hurley?(squat and slap ground), rugby sit-ups, seal jacks
Set 3- Forward Lunge to each station. Stations: T-merkins, plié squats, hold plank, high knees
Set 4- Sprint around full court then to station. Stations: Shoulder raises, monkey humpers, LBC’s, Alley lines
Set 5- didn’t have time so we 10x diamond merkins, gorilla squats, Freddy Murcury
COUNT OFF AND NAME-O-RAMA
PAX: Gambler, Ina, Coach K, Icebox, Oo-De-la-ly, Teasip, Pony Express, Alright Alright, Helmet and Rocket Man
QIC: Aaarrrggghhh
YHC prayed us out
4 Corner Beer choice after completing work out: Heart O’ Texas (Red Ale), El Chingón (IPA) and Local Buzz (Honey-Rye Golden Ale). Will be sure to pick up more Local Buzz due to it being the first one gone.

Heavy Cardio by Pepper

#backblast
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

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

THE THANG:
Chumbawumbaburpee
Egyptian walk to baseball fields
Partner up for DORA
T-merkins x 100
Dips x 200
Sweat Angels x 300
Native American Run to Basketball court
the Wilt Chamberlain – run down court, bob Hurley’s x 25, run back, monkey humpers x 25, run down, bob Hurley’s x 25, run back, monkey jumpers x 25. 100 reps total.
Mosey to the Tennis court

MARY:
Freddy Mercuries x 15
Ring of fire flutter kicks x 100
LBCs x 20
Rugby situps x 10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright splash Teasip Icebox Ultra BelkBowl Aaarrrggghhh Special Sauce Oatmeal Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Usual ribbing at YHC for always being half asleep. Started with the chumbawumbaburpee but then through the curveball of not doing the rest of the OG music workout. Vocal mumbling and complaints on the leg-themed Wilt Chamberlain. PAX pondered the F3 mystery of why Rugby Sit-ups have become associated with Aaarrrggghhh

ANNOUNCEMENTS: reminder that Aaarrrggghhh is Qing the “Four Corners” workout tomorrow.

Humid

AO: Flag Pole Hill

WARM-O-RAMA:
Too hot to warm up.

THA THANG:
2.36 Miles in 44:12 and a few squats while the mutt squatted.

No map today due to technical difficulties.

COUNT-OFF & NAME-O-RAMA:

PAX: AlrightAlright Coach K Ina Ultra Oatmeal
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
YHC prayed our A/C doesn’t go out this week.

MOLESKIN:
Not too much mumble chatter this morning. Some humble discussions about how much we are going to win the F3 Wood challenge. Ultra‘s mutts weren’t having it this morning so we missed them. We stopped by the Camp Gladiator and were not impressed.

ANNOUNCEMENTS:
Scotch Night at Icebox’s on July 26th. Make sure your RSVP.
Next Happy Hour is August 10th.