F3 DFW BackBlasts

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15

THA THANG:
Mosey to the trail

BLIMPS with QMs

5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
20 merkins single count
QM
25 plankjacks (with a YHC unintentional early halt fakeout)
QM
30 squats
QM
5 burpees OYO
10 lunges each leg
QM
15 imperial stormtroopers
QM
20 merkins single count
QM
25 plankjacks
QM – 2 line Native American run

MARY:
10 WWII sit-ups OYO
10 Freddie Mercuries in cadence
10 Dollies with a hold at the end

Mosey back to the french place named after some mademoiselle

There was grumbling among the PAX about not finishing the second round of BLIMPS, as the squats were cut due to time constraints. Thus 5 emergency post-time squats were completed in an attempt to satiate the masses and prevent a mutiny.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Gold Digger, AlrightAlright, Ant Man, Wolf, F150, Teasip, Coach K, Gambler
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed us out and encouraged the men to pick up the six in the workplace and in life as we do in the gloom and to continue to work to EH those around us.

MOLESKIN:
YHC attempted to start the Warm-O-Rama but after 3 words there was a prompt interruption from AlrightAlright regarding moving to the steps away from some machinery. YHC knew then that it was going to be a long #VQ.

There was initial grumbling from the PAX regarding initial burpees but this dissipated. At one point a caustic mixture of fumes and fried food vs Asian food resin was emitted from the anus of one of the PAX, and to my recollection this achievement was not claimed. Unfortunately a #cervezasalute was unable to be performed, though rumor has it that there will be one tomorrow for the #VQ of Ultra, show up.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the soccer field because the parking lot was too crowded.

SSH x20
IST x15
Merkins x10
Monkey Humpers x5

THA THANG:
Mosey to benches

DIRTY MCDEUCE (with laps in between each round)
Dips x12
Squats x12 – some of the PAX complained that the slow cadence was lulling them to sleep
Irvins x12
Little Baby Crunches x12
Repeato x3

Mosey to Tennis Courts

Bear Crawl Jacob’s Ladder
Bear Crawl across both courts, Merkins (7 to 1), Bear Crawl back, Monkey Humpers (1 to 7)
After a couple minutes of this, AlrightAlright told the PAX that they could modify with lunges. A few minutes after that the PAX were allowed to run after their merkins and before their monkey humpers. These Omahas were intentional. AlrightAlright was trying to teach the PAX that modification is ok, and that there are plenty of workouts that work for men of all fitness levels.

Mosey to Soft Top

MARY:
Low Dolly x12
Freddie Mercury x12
Flutter Kick x12
LBC x12
Rosalita x12
Homer to Marge

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Pepper, Special Sauce, Splash, Spiderman, Bony Express, Chairman Mao, Ina, Ultra, Oo-De-Lally, Gold Digger, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out asking God to help us be leaders in our community and at work.

MOLESKIN:
AlrightAlright explained that today’s workout would focus on teaching guys how to lead workouts the proper way, and that starts with Side Straddle Hop. After this demonstration AlrightAlright took time to explain that slower cadence counting will help all of the PAX have better form and Special Sauce commented that it makes merkins more difficult. Mary was done without the PAX setting their feet down at any point.

splash made the comment early on that it was obvious that AlrightAlright hadn’t not seen his wife. Very true.

Lots of grumbling at the initial call for bear crawls. And Special Sauce even predicted it.

The PAX did a great job of picking up the six and planking for the six. This is a huge part of F3 that we often forget. Never leave a man behind. We’re all in this together.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 31
IST x 21
Merkins x 11
LBC x 21

THA THANG:
Mosey to Football Field
Jacobs Ladder (5s) – Squats & Diamond Merkins

Irkins x 11
Tree-Hugger (Hold Al-Gore with a PAX count to 79)
Plank(ton) (Hold Plank with a PAX count to 79)
LBCs x 21
Derkins x 11

Dora 3,4,5
Partner PAX (width of football field run)
300 Low Flutters
400 LBCs
500 Freddie Mercury (single count)

Mosey to Tennis Court

Del Brown
Crab Walk across first tennis court
Diamond Merkins x 11 (thanks mostly to special Teasip special request – much to the dismay of the PAX).
Crab Walk to beginning of Court 2
Regular Merkins x 11 (again the originally suggested 10 Plus One)
Crab Walk to end of Court 2
Wide Grip Merkins x 11
Repeato back across

MARY:
WWII Sit-ups (OYO) x 10
Uptown Crunch x 11 (both sides)
Homer to Marge (the old Marge to Marge trick always gets someone in the PAX).

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-De-Lally, Coach K, Icebox, Teasip, Pepper
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed us out and the PAX headed off to make a difference in the workplace.

Always a great time with the men of F3 in the gloom at #glencoefosho

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q, see his recent poll post
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to student parking lot near park for warm up
Mtn Climbers
SSHs
Merkins
Seal jacks
Hillbilly Walkers
Imperial Storm Troopers
Carolina dry docks
monkey humpers
Moroccan night clubs
windmills

THA THANG:
Run to campus and line up around fountain by parking garage. Pax do continuous step ups while alternating to run a lap around the fountain until all have completed a lap. Rinse and repeat with box jumps for round two.

Run to parking garage and take stairs to top level. Burpee broad jumps across top deck. Rinse and repeat back to starting spot.

Line up along wall at top level in two groups. Group one sprints down ramp to opposite end and runs backward to start while group two does squats. Flapjack. Rinse and repeat.

Head back to fountain and plank up, choosing to take stairs or 4 levels of ramps down.

Time for some upper body says AlrightAlright (but no grass, please). Partner up for partner Merkins. Rinse and repeat (still not sure AlrightAlright ever got the count down properly…math is not a core subject at Wake apparently). Partner shoulder taps next.

Hot morning demanded a return to the fountain for more laps, this time with Incline Merkins shifting to decline Merkins or dips halfway through the run routine.

More upper body, please, Mr Q. So it’s over to the round rose garden for more dips while pax take a lap around bear crawl style (2 pax at a time).

Coming up on home stretch and talk of crawl bears was making its way through the mumble chatter as we did lunge walk and backward lunge walk. So pax split into two lines for a crawl bear relay out to fire hydrant and run back to start while rest of each team does sumo squats. AlrightAlright rallied his team from a big gap to win handily.

MARY:
Mosey back to park
Mahktar N’Dyaes
Flutter Kicks
Hello dollies

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Boomer, Pepper, Coach K, Splash, Special Sauce, AlrightAlright; FNGS: Sooner, Al Dente
QIC: Double D

CIRCLE OF TRUST/BOM:
Thoughts and prayers for Badger’s family and for those vets on this Memorial Day weekend who gave it all for our freedom.

MOLESKIN:
Ant Man posted midstream WARM-O-RAMA and #Respectables were sufficiently loose so it was time to get the show started.

Strong showing among Dallas pax on a very swampy morning. Thanks to pax for the zeal and the engagement during active rest periods discussing their experience with F3.

Nice to see Splash hanging with the #Hates and, like Candy Cane on Thur, repping the F3 mission from the early days in Dallas.

Great to see many relo pax from F3 regions who never knew about F3 until they landed in Dallas.

Strong naming effort! Hope Al Dente and Sooner stick with it.

The top of the deck provided perfect setting to highlight F3 male community leadership mission. Could see Dallas skyline in the distance and like Charlotte, Richmond, Houston, Fort Mill and so many other markets, Dallas needs F3 because it needs men invested in community and leading in whatever way they can. It doesn’t have to be grand or complicated…merely bringing out another Sad Clown, supporting a pax during a hard period, encouraging AlrightAlright or living all 3 Fs in your family is a great step forward. Keep pushing yourself and each other.

Thanks to AlrightAlright for the invite and keep leading these men!

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

AO: Mockingbird Station/Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
As we gathered in the parking lot by the Starbucks and began our side straddle hop, a security guard named Weber (at least that is what was on his shirt) informed us that we would not be able to workout there as it was “private property.” Gold Digger tried unsuccessfully to EH Mr. Weber to join us, so we moseyed over to the bleachers by the football field at Glencoe to start the workout

Side Straddle Hop x20
Imperial Storm Troopers x12
Daisy Pickers/Reachbacks x15

THA THANG:
Dirty McDeuce:
Dips x12
Squats x12
Derkins x6 (Double Count)
OH claps x12

Run around the football field and back to the bleachers between sets. 3 sets of the McDeuce

21’s
Run across field… 20 Merkins
Run back… 1 LBC
Repeato with decreasing number of merkins and increasing number of LBCs. Had to cut it short due to time and the mosey back to our cars at Mockingbird that were not towed even though they were on “private property.”

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, F150, Gold Digger
QIC: Teasip

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
INSERT

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Monkey Humpers x10

THA THANG:
Mosey towards the Trail, at this point the Q was handed to the founder of #katytrailthursday, Candy Cane.

This workout took us back to the original #katytrailthursday workout. We ran 1/4 mile and stopped to do 10 reps of an exercise, then rinse and repeat. Some of the exercises covered:
Step-Ups, Squats, Parker Peters, Merkins (Candy Cane was feeling pretty confident in his newly repaired shoulder), Mountain Climbers

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, BOOMER, Chairman Mao, Coach K, Gold Digger, Oo-De-Lally, Sambuca, Sleeveless, Double D
QIC: Candy Cane

CIRCLE OF TRUST/BOM:
Candy Cane prayed us out praying that we would be better men and praying for Badger and his family and his F3 brothers.

MOLESKIN:
YHC and Candy Cane reminisced about the first #katytrailthursday. We parked at the trailhead that day and it is a good thing because YHC doesn’t think Plus One would have made it back to La Madeleine after a killer beatdown that YHC doesn’t believe has been repeated since. We covered 4 miles that day and did countless burpees.

Lots of mumblechatter regarding Candy Cane’s quick starts following the exercises, but he dismissed all comments.

Halfway through the beatdown, while YHC was complaining about how much running sucks, Double D made us all stop and think about Badger, and how lucky we are that we get to get out and run together. It was a great perspective and we all ran harder the rest of the day because of it.

ANNOUNCEMENTS:
1. Planning Dinner (#VAPE) | Taco Joint (Preston Center) | May 29th 6:30 PM
2. Murph on Monday May 28th
3. GrowRuck Memphis Sept 21-23

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Various warm-o-Rama

THA THANG:
forward and backward mosey to northcrest park…3 stops with 5 specialized burpees…5 sets of 2 free hang pull-ups…mosey to benches for 2 rounds of the chairman special…mosey back for 3 sets of 2 free hang pull-ups…back to benches for 2 more rounds of chairman specials…return to Caruth fwd and backwards…3 stops with combined specialized burpees…finished with 3 sets of rugby sit-ups and ballet squats

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Aaarrrggghhh, Boney Express, F150, Icebox, Special Sauce, Princess Turtlehead, Pepper
QIC: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. VAPE dinner May 29
2. GrowRuck Memphis Sept 21-23