F3 DFW BackBlasts

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10 (Stretch beforehand boys, we got stuff to do)

THA THANG:
Car-nasty
Par 4=run 4 levels, do 4 merkins, run downstairs to the bottom
Par 3=run 3 levels, do 3 merkins, run downstairs to the bottom
Par 5=run 4 levels + a loop around light poles, do 5 merkins, run downstairs to the bottom

1. Par 4
2. Par 4
3. Par 4
4. Par 4
5. Par 4
6. Par 5
7. Par 4
8. Par 3
9. Par 4
10. Par 4
11. Par 4
12. Par 4
13. Par 3 (2 PAX completed this hole, and no one was able to advance to the 14th hole)
14. Par 5
15. Par 4
16. Par 3
17. Par 4
18. Par 4

MARY:
AlrightAlright will be quick to acknowledge that this might have been too ambitious, but it was definitely a great cardio workout for all of the PAX.
#tclaps to Gambler for pushing me to go full speed throughout the workout.
#kotters to Ultra who was back for the first time in a few weeks. Heck of a workout to come back to.
The only #mumblechatter was about the Warm-o-rama being shorter than usual.

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Aaarrrggghhh, Oo-De-Lally, Teasip, Ultra
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking God for the vision to find new #sadclowns, and the courage to EH them.

MOLESKIN:

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Don Quixotes
Butt kicks
Karaoke

THA THANG:
Jacob’s Ladder 7:1 Dancing bears and Carolina dry docks

Mosey to soft top/benches

3 sets of dips and bilateral clay-makers descending in reps from 12

Dirty McDeuce: 3 exercises, 4 sets, 12 reps per exercise, lap in between sets
Irkins
Squats
Core: Rugby sit-ups, WWI sit-ups, LBCs, rugby again

Meander/mosey to tennis courts

Reverse lunges across courts, starting with 3 T-merkins, 6 in middle, 9 at far end, 12 in middle, ending with 15 at start point

MARY:
Dolly
Freddies
Rosalita
WWII sit-ups
Vietnam sit-ups (then re-named Ruk/Candy Cane sit-ups due to the position of the legs)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gambler, JoJo, Icebox, Chairman Mao, Rocket Man, Helmet, Tuba
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Prayer request for a daughter of one of the couples that leads the young married department at PCBC, who just had a brain tumor removed and is now at home recovering. AlrightAlright reflected on his 4 years doing F3 and encouraged the PAX to continuing working on EH’ing #sadclowns. YHC prayed us out, grateful for the guys around him, the ability to workout, and for the guys that weren’t with us this morning.

MOLESKIN:
Persistent drivel from AlrightAlright, who will now informally be referred to as #soprano per decree of YHC. Some comments about the field being wet. A potential exercise was decided against at one point.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10
Reach backs/Cotton Pickers/Daisy Pickers x10
Don Quixote x10

THA THANG:
Mosey to the tennis court for a morning of suicides with some workouts as the PAX came back to each line

Bearway to Heaven
Increasing Merkins (run to first line and back, 1 merkin, run to second line and back, 2 merkins, etc.)

Decreasing Plank Jacks (run to far line and back, 9 plank jacks, run to second far line and back, 8 plank jacks, etc.)

Quick break for some Mary: LBC x20, Penguin crunch x15

Continue with suicides, increasing Iron Hulk

Decreasing IST suicide

Burpee suicide with one burpee each time the PAX comes back to the starting line

Wrap up with a normal suicide and then some Mary.

MARY:
Uptown Crunch x12
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Eruzione, F150, Oo-De-Lally, Pepper, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out.

MOLESKIN:
Some criticism from AlrightAlright during the warm up, wondering if this was going to be a Yoga workout. That was replaced by groaning from the PAX at the announcement of Bearway to Heaven, which has apparently become a staple of YHC’s workouts. Not much mumblechatter during the rest of the workout which was probably due to the PAX trying to catch their breath and the constant running.

ANNOUNCEMENTS:
1. July 26 – Scotch Night
2. Aug. 10 – Happy Hour
3. Sept. 21-23 – GROWRuck12 in Memphis

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Jump rope x 50 OYO (this brought early excitement for the workout)

THA THANG:
Mosey to the trail with some high knees along the way. Stopped before trail for a little more warm up.
Side squat up small hill followed by 5 diamond merkins IC. Jog back down hill then repeat.

Run to 1/2 mile – 10 burpees (OYO)
Shoulder press x 25 IC

Run next 1/4 mile – heels to heaven x 8 IC
Side squat x 10 then jog to benches
Carolina dry dock x 12 IC
Dips x 12 IC
Star jacks x 12 OYO

Run next 1/4 mile – 10 burpees (OYO)

Native American run 1/2 mile back – Peter Parker with merkin exercise x 8 (crowd favorite)

Finish last 1/2 mile – Overhead claps x 15 IC

MARY:
Sky crunch x 12 IC
LBC x 12 IC

Walk to stop sign then mosey back to La Madeline

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Oo-De-Lally
QIC: Ina

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Great work on a humid morning, all we’re excited about being on the trail. Alright Alright was pumped to get some jump ropes in on a Thursday workout! Teasip was especially excited for half mile burpees!

ANNOUNCEMENTS:
1. Top Golf tomorrow
2. Order shirts today and tomorrow.