F3 DFW BackBlasts

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Troopers x15
Merkins x10

THA THANG:
Mosey to bleachers behind the North Baseball Field.

Dirty McDeuce:
Dips x12
Squats x12
Merkins x6 (Double Count)
Monkey Humpers x6 (Double Count)
Native American Run along sidewalk around the South Baseball Field and back to the bleachers.
Repeato x2

Mosey around the side walk and the South End Zone to the bleachers by the Rugby/Football field. Line up on the East Sideline.

Jacob’s Ladder:
Sprint across field… 7 burpees
Sprint back… 1 prisoner get-up
Repeato with decreasing number of burpees and increasing number of PGUs.

Mosey to Tennis Courts

Bear Crawl across both courts with increasing merkins at each line… 45 merkins total.
Bear Crawl back across both courts.

MARY:
Uptown Crunch Left x10
Uptown Crunch Right x12
Uptown Crunch Left x2
Rosalita x15
Rugby Sit-ups x10 (at Aaarrrggghhh’s insistence)
WWI Sit-Ups x10 OYO

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man,Beta, Chairman Mao, Coach K, Eruzione, Gold Digger, Hippy, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC preached throughout the workout about getting back to the basics of boot camp workouts. Prayed us out asking for God to help us be leaders for Him and His Kingdom.

MOLESKIN:
-A number of complaints and comments about the running between rounds of the Dirty McDeuce, but YHC was enjoying the run too much.
-Great work from the PAX encouraging each other through a heavy amount of cardio.
-Aaarrrggghhh was pretty concerned that the middle part of our core wasn’t going to get enough attention after we started with Uptown Crunches, so of course YHC had to follow up with Aaarrrggghhh’s favorite exercise.

ANNOUNCEMENTS:
1. 6:30 PM May 29 Taco Joint Preston Center VAPE dinner 
2. GrowRuck Memphis Sept 21-23

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Merkin mile
Every .25 mile 25 merkins

THA THANG:
Buprees x50
Overhead Caps x100
Merkins x150
Big Boy Sit ups x200
Squats x250

Mosey to flag pole
60 seconds of affirmation

Mosey to soft top

MARY:
Crunchy frogs IC x30
Canoe, Boat IC x15
Hello Dolly IC x15
Rosalita IC x15
Marge, Homer, Bart
Pickle pounders IC x10
Forearm plank 1 min

Victory Mosey Lap around Burleson Park
The Ratchet (named for a PAX in Knoxville, TN)
15 Over Head press
15 thumbs up over head (similar overhead clap)
15 thumbs down
15 Over Head press
15 thumbs to shoulder blades (bend at elbows)
15 thumbs to small of back

COUNT-OFF & NAME-O-RAMA:
PAX: F150, AlrightAlright, Teasip, Chairman Mao, Coach K, Wolf, Gold Digger, Sleeveless, Icebox
QIC: Gus

CIRCLE OF TRUST/BOM:
The uniqueness of F3 being across the country where men can go to a city and find a good beatdown.

MOLESKIN:
Gus came in to Dallas for a wedding and gave the PAX of F3 Dallas a workout. There was much mumblechatter occurring about Graduation and all the SMU students being up early and dressed. Gus introduced the PAX to 60 seconds of affirmation/encouragement. Great beatdown by a visiting Nant’an.

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

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
Imperial Stormtrooper x20
Windmill x10
Carolina Drydocks x10

THA THANG:
Williams 10×5:
Squats x10, Merkins x10, WWII x10, run up ladder and go down slide. 5 rounds

Bear crawled around a bit with burpees every now and again (25 burpees total)

Walking lunge / burpee ladder. Follow the trees around the park doing increasing number of burpees at each tree. (9 trees total)

Dirty McDeuce:
Claymakers x12 each leg
Irken/Merkins/Derkin x12
OHD Claps x12

More burpees, cause why not?

MARY:
LBCs x15
Scissors x15
Penguin Crunch x15

More burpees, cause, again, why not?

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

CIRCLE OF TRUST/BOM:

MOLESKIN:
Omaha Q because some people needed their beauty rest. Felt like a trap being led to a new AO, but it all worked out.

PAX were a big fan of the Williams Park slide, which is about twice as high and steep as those at Caruth. Add some fresh rain and you’re knee high to a grasshopper. We gave Teasip a solid 8.25 for sliding on his feet and sticking the landing (minor buckle of the left knee docked him some points). I even ended the workout with a final trip down the slide to compensate for the 90 burpees.

Minor complaints about the number of SSH to kickoff the workout. I wanted to embrace the spirit of the original Q and his passion for the exercise. Granted 25 isn’t a lot, so complaints were promptly ignored.

I did regain credibility by saying we’d do 100 burpees but only did 90. As always, I’m here for the people, so I do what I can.

ANNOUNCEMENTS:
1. Guest Q tomorrow, Gus from Memphis, at Burleson Park 0700
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs
Reach throughs
ISTs
Hillbillies

THA THANG:
Mosey to the track

400m – Jog curves, Sprint straight aways
Exercise set – (10 Merkins, 10 monkey humpers, 10 diamond merkins, 10 bobby hurleys)
400m – jog curves, lunge walk straight aways.
400m – Jog curves, Sprint straight aways

At this point the Q was coughing up a lung so YHC tapped out and let AlrightAlright take the wheel. Understandably a considerable amount of mumble chatter on the change.

400m – Indian run
Repeato exercise set
400m – partner up, one runs a lap, the other burpees until partner returns. flapjack.
Repeato exercise set.
400m – jog curves, sprint straight aways
Repeato exercise set.

Mosey back to La Madeleine

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ant Man, Sambuca, Teasip, Gambler, Sleeveless, F150
QIC: Pepper & AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. Guest Q on Saturday, Gus from Memphis, let’s give him a Big D welcome.
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Training Montage 

THA THANG:
Bogore, Salad Dressing – plank + merkin with “sauce” 35

Busta Rhymes, Girlfirend – P1 flutter kicks P2 run to end of tennis court and back twice

Alice Morton, No Roots – hold Al Gore + jump forward and backward in position on “Roots” 27

Devo, Whip It – SSH + burpee with “whip” 21

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Echosmith, Over My Head – t claps or overhead presses + squat with “over my head” 52

Daniel Bedingfield, Gotta Get Thru This – suicides

Dead or Alive, You Spin Me Round – Superman + t merkin with “round” 45

Imagine Dragons, Thunder – back plank + dip with “thunder” 69

Chingy, I like that – side plank + hip raise with “I like that”, alternate side every 5, 45

Yellow Claw, DJ Turn it Up – P1 overhead presses P2 down tennis court and back twice

F3 Dallas – Byron Nelson Prep, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, Borgore, Busta Rhymes, and othersopen.spotify.com

MARY:
Beyoncé, Halo – penguin crunch + rugby sit-up with “halo” 69

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, Hotty Toddy, Special Sauce, Spread, Oo-De-Lally, Sambuca, Princess Turtlehead, SpiderMan, Boney Expeess, Teasip, Q*bert
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17, bring $20
2. Guest Q this Saturday, Gus from Memphis, let’s show him a big D welcome
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x13
Baby Arm Circles IC x13 each way
Hillbillies going right IC x13
Prisoner Squat IC x13
Daisy Pickers IC x13

THA THANG:
Mosey to field
AMRAP Dash
PAX line up spread down the benches, one at a time move to light stick and do exercise, and Bernie Sanders back to PAX. PAX do AMRAP while awaiting their turn. All Exercise x13 in 4 count

Rd. 1
PAX: AYG; We’re Not Worthy Praises (Front raises w/ CMU)
Group: Mountain Climbers (Mod on knees)
Rd. 2
PAX: Lunge; Goblet Squat
Group: Worst Merkin Ever (Werkin, Merkin, Diamond Merkin) (Mod on knees)
Rd. 3
PAX: Lt. Dan; Colt 45
Group: LBFlutter Kicks
Rd. 4
Run to glow sticks and back
13 monkey humpers

MARY:
Crunchy Frog IC x20
Uptown Crunch IC x13 Both sides
Hello Dolly IC x13

COUNT-OFF & NAME-O-RAMA:
PAX: Eruzione, Teasip, Gold Digger, Boomer, Oo-De-Lally, AlrightAlright, Wojo, Q*Bert, Coach K, Aaarrrggghhh
QIC: F150

CIRCLE OF TRUST/BOM:
During YHC’s time in Scripture this morning I came across Matthew 9:35-38. This famous passage is the one of the labors and the harvest. For the harvest is plentiful and the labors are few. When Jesus saw the crowds, He had compassion for them, because they were harassed and helpless. For compassion is not pity men but it is to be sympathetic consciously of other distress together with the desire to alleviate it. In our jobs do we see people as a means to an end or as people we walk with daily. Are we seen as compassionate? YHC challenged the PAX to different and lead with compassion as Jesus did.

MOLESKIN:
This gloom was a humid morning. YHC has been challenged with the need to make sure to respect the time given of men. For it is a F3 thing to start on time and end on time. Doing so respects mens time and other commitments to the day. We had two Willy Loman join us Wojo and Q*Bert for this morning’s beatdown. Teasip and YHC worked to find a place where the shovel flag could be placed in the ground…this stinking no rain has caused all the ground to be tough. So it was planted in the woodchip playground.

YHC enjoys the use of the coupon and brought a few for us to use this gloom. This worked out well in our beatdown until one of the coupons go the upper hand of BOOMER and it sidelined he and ultimately sent him home early. Gold Digger aided him in the care of his hand and rejoined the PAX at MARY. There was much room for mumblechatter during THA THANG and mentions of an excerise called the Alabama Prom Date?!? Multiple modifications where made as each round took a while with a coupon…and there was as normal AlrightAlright comments about Q doing the workout. YHC can handle anything thrown out and that I lead, modifications have to be made when we have good numbers show up and exercises take longer than expected. That’s a good problem, but challenge accepted and welcomed to be pushed harder.

Counting was again pointed out that YHC used cadence different than intended…some fast…some slow and some mixed. YHC will do a better job in consistence in the future but hey it was unexpected and kept all PAX on their feet.

During the Name-o-Rama F150 missed Eruzione which drew immediate reaction from the PAX and Coach K issued penalty Burpee‘s with the truth if any were to be had for anything it was for missing a PAX. To which penalty Burpee‘s were executed.

ANNOUNCEMENTS:
1. Guest Q on Saturday – Gus from Memphis
2. 2nd F Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Chumbawumba burpee
mosey to the soft top
Iron Hulk
Flutter Kicks – ring of fire
mosey to the tennis court
10 merkins
suicide, inside out
10 merkins
suicide outside in
10 merkins

mosey to the parking deck

DORA – 100 merkins, 200 squats, 300 LBCs
Dirty McDeuce – Irkins, Merkins, Derkins, Dips (with one set of Burpee Diamond merkins mixed in)

Mosey back to start point

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Chairman Mao, Q*bert (Lake Wylie), Buhlakay, Icebox, F150, Ant Man, Isaiah, Wolf, Coach K
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. 2ndF Happy hour Tonight
2. 2ndF Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23