Bat Wings (boring I was told)
Forward arm circles x20
Backward arm circles x20
Seal claps x20
Overhead claps x20
Indian run around Caruth to tennis courts
Aiken Legs
Abs: Uptown crunch (left/right), LBCs, reverse crunch x12
Lunge across both tennis courts while doing a hand release merkin on each line
Reverse lunge back with WWII sit up at each line
Aiken Legs
Bear crawl across both courts, crawl bear back, lunge across both courts with a squat at each line, crab walk back
Aiken Legs
MARY: With little time we decided to squat it out and got up to 28
Total squats guesstimate: 133
AO: Glencoe Park #glencoefosho F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/)
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x20
MHx7
THA THANG:
2 laps of Baton Death March with 5 burpees
Mosey to the benches for a Dirty McDeuce (dips, gorilla squats, Rugby sit-ups) when Pepper showed up
Lt. Dan across the football field (4 backwards lunges and 5 overhead claps on the way back)
Belching down the football field (start laying down to avoid enemy fire, 5 merkins, run a 1/3 is the way and dive down to avoid enemy fire, 5 diamond merkins, run 1/3 of the way, dive down to avoid enemy fire, 5 wide grip merkins, run rest of the way to the goal line, dive down to avoid enemy fire, 5 Chuck Norris merkins). Repeato back down with T merkins, Finger tip merkins, Hand Release merkins and regular merkins (5 each)
Step ups x12 each leg
Due to popular demand of the PAX, we did a couple round of Tunnel of Love which brought a loud deafening cheer from the PAX
MOLESKIN:
The morning began with a bit of a chill and the return of Hippy, who’s absence was acknowledged and he received Kotters. There was no slow start to the morning beatdown as the PAX started with a brisk Baton Death March, while Coach K did his alternative due to injury. The PAX did have some grumbling about the second brisk lap but it gave AlrightAlright an opportunity to show that he had much more in to spirit against our Q in the last bit. Pepper appeared out of the darkness as the PAX worked through Dirty McDeuce. He would have like to played it as if he was there, but there was much mumblechatter about his attendance at the Rangers game the night before and not believing he would post. Throughout the morning there was a good bit of chatter which made for a great morning.
ANNOUNCEMENTS:
1. Lunch Thursday Preston Center – Location TBD
2. Next happy hour is April 13
3. April 13 Blackops at Norbuck Park in Lake Highlands.
This week is a big week for F3 Dallas. The weather is coming back into the Spring temperatures which means it’s time to EH men who have used the weather. We also have a Black Ops on Friday (April 13) in the Lake Highlands area at Norbuck Park 5:30 AM. Later that night we have our 2nd F Happy Hour at Ozona Grill and Bar. With all this excitement this week and potential let’s reach out and make each day count!
Weekly Q Helpful Source:
Men if you are looking for what F3 is about in leadership check out the F3 Roundtable Soundcloud.
Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: Teasip
Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Aaarrrggghhh
Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: TBA
Friday:
Bootcamp Workout, Blackops Norbuck Park
5:30-6:15 AM
Q: F150
Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Icebox
Weather Policy
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG
Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park 0530, great location for all our Lake Highlands PAX.
AO: Burleson Park F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?
WARM-O-RAMA:
Seal Claps IC x20
Annies IC x20
Windmills IC x20
Reverse Plank Dip Worms OYO x10 (reverse plank with 4 dips, flip over inch worm out and back in = 1)
THA THANG: Merkin Ladder to 20
20 merkins at 3rd landing and remainder a lower landing totaling 20 (20:0, 19:1, 18:2, so forth)
MOLESKIN: It was a brisk 38º morning and so it was off the parking garage for a Ohama workout with F150. The PAX gave him much grief about the number of merkins that he ypically has in a workout so he felt the need to have the PAX do a merkin ladder just to not disappoint. There was grumbling at one point about how Splash hates this exercise…which encourages me even the more. After the wonderful cardio and physical workout there was some comparison of the amount of calories that Boomer burned, which was impressive. We ended our time with a picture quickly as the wind was blowing and Splash offered to take the picture so he would not be associated with the workout too much due to its nature. Great time in the gloom.
ANNOUNCEMENTS:
April 13 Happy Hour
April 13 Blackops at Norbuck Park in Lake Highlands
AO: Glencoe Park #glencoefosho F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/) Does anyone have any questions or objections?
WARM-O-RAMA:
Seal Claps IC x15
Annie’s IC x15
Cotton Pickers IC x15
Windmills IC x15
Mountain Climbers IC x15
THA THANG:
Grab Coupons and Mosey to football field
Light up the Gloom (Mosey to each glow stick and do exercise)
1 – 10 Lt Dans (1:4; 2:8, 3:12, so forth…)
2 – 15 Ballerina Squats
3 – 20 Monkey Squats (plank, jump legs to hands, back to plank)
4 – 25 Merkins
DORA:
50 Merkins (left hand off coupon, then right hand off coupon = 1)
100 Overhead press with coupon
150 Tricep extension with coupon
Partner runs to last glow stick and does 10 burpees, 10 side lunges, 10 OYO
MARY:
3 Min LBC
3 Min Box Cutters
COUNT-OFF & NAME-O-RAMA: PAX: Coach K
QIC: F150
CIRCLE OF TRUST/BOM:
F150 shared Isaiah 33:15 (some 16) “He who walks righteously and speaks uprightly who despises the gain of oppressors, who shakes his hands least they hold a bribe…he will dwell on the heights…” His challenge was that we as men are to live differently than others causing them to ask why? Whether it is in our daily work or because of F3 we are to be different. Be men that walk in integrity…Who are you when no one is looking? F150 prayed out.
MOLESKIN:
Such wonderful weather and yet so many men in the fartsack. F150 thougth for a brief minute that he would have to go through his own beatdown alone, but Coach K pulled through and joined him. Great morning to workout and fellowship.
ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.
THA THANG:
Mosey to trail where we started with 10 burpees oyo and 10 squats
1/4 mile run – overhead claps x 15
Overhead press x 20
Angels in outfield x 15
1/4 mile run – 10 burpees oyo
Forward/backward arm circles x 10
Freddy Mercury x 20
1/4 mile run – seal clap x 15
10 cherry picker broad jump
Benches – 10 merkin
8 irkin
15 dips
1/4 mile run – 10 burpees oyo
Uptown crunch x 10 each side
Native American run 1/2 mile – derkin x 10
sky crunch x 10
1/4 mile run – LBC x 20
1/4 mile run back
MARY:
COUNT-OFF & NAME-O-RAMA: PAX: Pepper, Gambler, Little Pookie
QIC: Ina
CIRCLE OF TRUST/BOM:
Ina prayed out
MOLESKIN:
ANNOUNCEMENTS:
1. Next happy hour is April 13
2. April 13 Blackops at Norbuck Park in Lake Highlands.
Aiken Legs: squats, lunges, split jacks and box jumps x 20
Bat wings: forward/backward arm circles, seal claps, overhead claps x 20
Rugby sit-ups, uptown crunch (left and right) WWII sit-ups x 12
Rinse and repeat the above
Jacobs ladder across soccer field: started with 5 Chuck Norris merkins and 1 WWII sit uptitle.
MOLESKIN:
We learned from AlrightAlright that proper Boxjumps should be done with step downs. Otherwise there will be a knee impact problems in the future.
ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.
As the Spring weather kicks into full swing in North Texas which means the weather is everywhere. It looks to be a great weather week to EH the men in your office, apartment complex, or neighborhood. Let’s strive to make this week the week we break our attendance record, previously set at 65, and let’s see DDM (Double Digit Midgets: A workout at which 10 or more PAX Post – see the Lexicon for more words) SYITG!
Weekly QSource:
If you’re looking for material for your COT, check out this week’s Source on Study.
Weather Policy
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG
Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park 0530, great location for all our Lake Highlands PAX.
Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
Q: Aaarrrggghhh
Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
Q: Spread
Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
Q: AlrightAlright
Friday:
Bootcamp Workout, TBA Wednesday Night (TBA)
5:30-6:15 AM
Q: F150
Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
Q: Pepper
