F3 DFW BackBlasts

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x10
Mosey to Trail

THA THANG:
Mosey down sidewalk towards playground. Stop at Bridge.
Bear Crawl to Soft Top

4×7
4 laps from playground to tennis courts with 7 burpees and 7 pull-ups during each lap. Flutter kicks while waiting for the six.

Mosey to Tennis Courts

Bear Crawl across courts with increasing merkins at each line (1 to 9)
Crawl Bear back
Overhead Claps x28
Bear Crawl
The Bird x28
Crawl Bear back

Lunge Walk across tennis courts
Squats x7
Reverse Lunge Walk back
Monkey Humpers x7
Lunge Walk
Squats x7
Reverse Lunge Walk
Monkey Humpers x7
Suicides
Squats x7
Monkey Humpers x7
Paint the Lines
Squats x7
Monkey Humpers x7

Australian Mountain Climbers x7 (Feet on wall in handstand position)

Mosey to soft top

Carolina Dry Docks x28 (single count)

MARY:
Outside Knee Taps x14 (we need a new name for this)
Rosalita x28
Outside Knee Taps x14
Flutter Kicks x28
Rugby Sit-ups x7
LBC x7

COUNT-OFF & NAME-O-RAMA:
PAX: splash, Special Sauce, Spread, Sambuca, Aaarrrggghhh, Hacker (Davidson), Ma Bell (CarPex), Tweetsie (Metro)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for the men of F3 and praying that we would be leaders for His kingdom

MOLESKIN:
The PAX quickly caught on to the theme during side straddle hop. YHC and others are just glad Spreaddoesn’t go with this theme on his birthday. #old

Not nearly as much grumbling as I expected during the initial bear crawl.

Sambucadoes not get cheated on his pull ups. We should all try to get full extension on those if we can. #tclaps

Significantly more #mumblechatterduring the bear crawls and merkins.

Everyone got noticeably quieter after the second round of crawl bears.

Hacker pointed out that he didn’t see anyone doing Australian Mountain Climbers the last time he was in Australia.

The Spanish counting on Rosalita got much worse after we got to 16.

splashtold Aaarrrggghhhthat he would get more athletic as he does more rugby sit-ups.

splashalso announced to the PAX that he thinks LBCs make us fat.

We added a half mile to the distance that we usually run. Total mileage for the day was about 3.1.

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
16 million times less than Avengers opening wkd
Side Straddle Hops IC x15
Sixty Second Arm Circles IC x15 – T-plank R arm circles, LBCs, T-plank L acs, merkins

THA THANG:
Mosey to the playground
Black Widow – Squats x20
Hawkeye – Pullups x 20

Mosey to tennis courts
Iron Hulk – 1:4 merkins to air press x10 merkins
Spiderman Crawl across tennis court
Captain Thor – 1:4 bbs to American Hammer x10 bbs
Merkin Dans back across tennis court

Mosey to benches
Steve Rogers Transformation – 4x4s x10
Ironman Boost – box jumps x20
Star-Lord – Glute Bridge IC x20

Spirit across field and back x2

MARY:
Pickle Pounder IC 15
Flutter Kicks IC 15
LBFCs IC x12 (ignore number of time your flutters you get focus on crunch)

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Teasip, Coach K, Hippy, Eruzione, Ma Bell, Hacker
QIC: F150

CIRCLE OF TRUST/BOM:
YHC has been reading through Matthew 8 over the last few days. While our workout was focused on “super heros”, Jesus does some awesome healings here in this chapter. One interesting moment in this chapter when Jesus goes into the home of Peter and heals his mother-in-law. Jesus lifted a room when He entered a room, we as men are to do the same when we enter a room.

Am I a life giver or do people shutter when I come into a room. Strive to be a life giver everywhere we go.

MOLESKIN:
This gloom was themed for the newest Avengers movie that broke box office records at $250 million this past weekend it’s opening weekend. As is our goal we start on time and end on time… So we circled up to do warm up as AlrightAlright came running up with the shovel flag. Unintentionally planting the shovel flag Became almost another warm up exercise. Hacker said the last time that he was at a work out where they were on able to plant the flag was when it was below zero. Attempts were made to plant several times within the circle, a conversation was had about planting it in the playground wood chips, the flag ended up planted loosely up against a tree.

There were comments about the Avengers that YHC had choosen…Iron Hulk? Isn’t that two of the Avengers and the question was asked “Did Pepper put you up to this?” Then there was questioning about how YHC was doing American Hammers with heels on the ground…but hey modify as needed. As our workout continued YHC decided that we needed to see some pickle pounders during our MARY time…“but it’s not valentines?!?!” Over all the morning was great as we worked through our Avengers themed workout.

We had two travelers visiting from out of state: Ma Bell & Hacker.

ANNOUNCEMENTS:
1.2ndF Happy hour May 11
2.2ndF Scotch Club May 17
3.GrowRuck Memphis Sept 21-23

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
SSH x20
Imperial Squat Walker x20

THA THANG:
Stairmaggedon
Mosey to Stadium

Burpback Mountain: Partner 1 runs up and down stadium 5 times while Partner 2 does burpees. Flapjack and repeato until 150 burpees are done.

Dirty McDeuce:
Irken x12
Dips x12
Bird x12

4 rounds with Raccoon Crawls across bleachers in between each set

Stairway to Heaven and Hell:
Climb the bleachers, 3 Squats every level on the way up. 2 monkey humpers back down

Mosey to random building with a big staircase

Stairbarrows: wheelbarrow up stairs

Jacob’s Ladder: 1 lunge, run up staircase, 5 monkey humpers. Repeato to 5 lunges and 1 monkey humper

MARY:
LBCs x15
Sleeping Hillbilly x10 each side
Pingvin Crunch x10

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Eruzione, Chairman Mao
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
The 150 burpees were not a fan favorite, but upon request, the “Coach got creative” with the remainder of the #beatdownbecause YHC is here for the people.

Our Russian word of the day is, phonetically, “mashina” meaning “car”. Chosen in honor of the antique car show across from the park.

Rumor has it, Oo-De-Lallyand Ant Manmissed the group but did their own beatdown. Oo-De-Lallydid join us for coffeteria at Bubba’s where YHC apparently made a new enemy in the parking lot. We spent a good chunk of time debating what Montucky Cold Snacks (the official beer of Montana, but is really brewed in Wisconsin) taste like. Opinions welcomed

ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Timmy Trumpet, Freaks – high knees + burpees with “freaks” (22)
Zedd/Maren Morris – laps around tennis court, run to middle of courts for merkin with “middle” (20)
Eminem, My Name Is – t claps + squats with “name is” (50) (Q note- cut song off after 4’min)
Salt N Pepa, Shoop – Freddy Mercury’s + LBC’s with “shoop” (85)
Rich Homie Quan, Flex – plank + merkin with “ooh” (45)
Ludacris, How Low – penguin crunch + hip thruster with “low” (83)
Bubba Sparxx, Ms New Booty -Superman + t merkin with “booty” (39)
Nas/Diddy, Hate Me Now – SSH + box jump or step up with “now” (50)
Fat Joe, Lean Back – back plank + dip with “lean back” (40)
Ken Clayton, She’s Got The Look – partner one do 5 pull-ups, partner two alternate leg lunges

MARY:
Big Sean, Go Legend – flutter kicks + WWII’s with “legend” (58)

COUNT-OFF & NAME-O-RAMA:
PAX: Boomer, Chairman Mao, Coach K, Oo-De-Lally
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
1. Poll on BAND about standing weekly lunch
2. Happy hour May 11
3. Scotch Club May 17
4. GrowRuck12 (Memphis, TN) Sept 21-23

A playlist featuring Timmy Trumpet, Zedd, Eminem, and othersopen.spotify.com

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 IC
Hillbillies x12 IC
Merkins x12 IC
Cotton Pickers x12 IC

THA THANG:
OYO 12 burpees
1/4 – 12 x squats and Alternating Lunges
1/4 – 12 x Staggered Merkins (left and right)
1/4 – 12 x OYO WWII sit ups and gorilla squats
1/4 – 12 x mountain climbers and plank jacks
1/4 – 12 x OYO J-Los and pickle pounders
1/2 mile Indian Run – 12 x reverse crunch and Freddy Mercury
1/4 and mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Coach K, Ina, Oo-De-Lally
QIC: Arrrggghhh

CIRCLE OF TRUST/BOM:
Aaarrrgggh prayed us out

MOLESKIN:.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

 

 

 

 

 

 
AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Monkey Humpers x5THA THANG:
2 lines for Double Applesauce Bataan Death March (guy at the back does 5 merkins). Run from Caruth Park to Snider Plaza.CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYOMosey through Parking Lot

DORA
Partner 1: run around fountain and back
Partner 2: perform exercise
Flapjack and repeato until the team has completed 100 merkins, 200 squats, 300 flutter kicks

Mosey to Fountain
Partner carries

CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYO

Mosey to Dickens

Double Apple Sauce Bataan Death March (3 burpees) all the way back to the Park

MARY:
Rosalita x20
Rugby Sit Ups x10
Protractor

Sprint back to flag

AO: Glencoe Park
F3 WELCOME &DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20 (10 in silence)
Imperial Storm Troopers IC x20 (Walking to the left)
Merkins IC x20

THA THANG:
YHC drew a magnificent clock using chalk.
Each number had significance.
Written under each number was an exercise
EX: 4 Mountain Merkins: =Perform 4 Burpees OYO, followed immediately by performing Mountain Merkins AMRAP until timer went off.

Upon time expiring via a buzzer, the PAX would continue moving forward; ex: move from 4-5, in a clockwise rotation:

1 HillbilliesAMRAP for 3 mns
2 MerkinsAMRAP for 3 mns
3 Side Straddle HopsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

4 Mountain MerkinsAMRAP for 3 mns
5 BurpeesAMRAP for 3 mns
6 Jump SquatsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

7 Imperial Storm TroopersAMRAP for 2 mns
8 LungesAMRAP for 2 mns
9 Monkey SquatsAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

10 Lt DanAMRAP for 2 mns
11 Big Boy Situpsfor 2 mns
12 Plank JacksAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 12 laps as a unit.

MARY:
Hello Dolly IC x20
Flutter Kicks IC x20
Box Cutters IC x20
Plank jacks 60 seconds IC

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Aaarrrggghhh, Caterpillar, AlrightAlright, Teasip, Hippy, Icebox
QIC: F150

CIRCLE OF TRUST/BOM:
YHC prayed for our men and our role in being a leader in our spheres of influence.

MOLESKIN:
The Gloom’s work out gave way for plenty of room for mumble chatter mostly from AlrightAlright. It was right out of the gate with the questioning of the Qs ability to 4 count the SSH, so YHC decided that our SSHs needed to be counted in silence to see who was able to keep count. Plenty of comments were fired at one another as form of exercises were watched by those doing Hillbillies. Over all it was a great workout in the gloom.

We welcomed our FNG (now named Caterpillar) into our band of brothers.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23