F3 DFW BackBlasts

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x25
Imperial Storm Troopers x15 
The Bird/Angels in the Outfield x35

THA THANG:
Moseyed around some before ending up at the tennis court.
The Cycle – bear crawl to each base
   Single – 3 burpees, crawl bear back.
   Double – 6 burpees and crawl bear back.
   Triple – 9 burpees and crawl bear back.

Surprisingly, there was not much excitement about all the crawl bearing.

Field of Dreams.
   PAX at each base (Homeplate – 10 Burpees, 1^st – merkins, 2^nd – squats, 3^rd – LBCs)

10 burpees, then go relive the PAX doing merkins, who relieves the PAX doing squats, who relieves the PAX doing LBC, who then does burpees. Go until everyone does all stations.

F3 baseball (30 reps of T merkins, gorilla squats, overhead claps and WWII sit ups), which was a tie tho the team of AlrightAlright Icebox and Special Sauce was closer to scoring the go ahead run.

MARY:
Penguin crunch x15
Freddie Mercury x20
Bixes x10)

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Icebox, Special Sauce, Gambler, Coach K (On His Own – Bear Crawl Fest)
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out on this Good Friday as we remember our Savior’s death on the cross

MOLESKIN:
Our Q planned a baseball themed workout, however when we moseyed to the softball field it was still muddy, so we Omaha’d to the tennis court. In the the middle of field of dreams, YHC had to head into the clubhouse/portapotty.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

AO: #KatyTrailThursday
F3 WELCOME & DISCLAIMER:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Gold Digger, Ina, Teasip, Gambler
QIC: Pepper

AO: #KatyTrailThursday BC
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
12 reps, 11, 10…1 rep each of Merkins, Squats, Shoulder Step Ups, and WWII Sit Ups

Around the world merkins on curb (10 irkens, 10 left hand up, 10 right hand up, 10 derkins)

Arm Circles x20 forward and back
Overhead Claps x20
Bird x20
Seal Claps x20

MARY:
LBCs x 20
Pingvin Crunches x15
Scissors x20
Uptown Crunch x15
Boat to Superman, on my command

Repeato around the world and shoulder series

Little more Mary while waiting for the Katy Trailers to mosey on in

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man
QIC: Coach K

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thought it was going to be a solo workout playing R.E.M and Celine, but fortunately Ant Man joined Coach K this mornin’.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

AO: Burleson Park/Parking Deck (Omaha)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x53 (lots of complaints)

THA THANG:
Batwings
   Arm Circles Forwards x20
   Arm Circles Backwards x20
   Seal Claps x20
   Overhead Claps x20

Modified Aiken Legs
   Squats x20
   Lunges x20
   Split Jacks x10
   Monkey Humpers x5

Jacob’s Tower
   Run to the top level…burpees (7, 6, 5, etc.)…run to the bottom level…WWII Sit Ups (1, 2, 3, etc.)
– not much mumblechatter from the PAX during this portion of the beatdown. AlrightAlright decided that we needed more long distance cardio

Bear Crawl Relays
   Partner 1 Bear Crawl up one ramp, Partner 2 run up one ramp

   Partner 2 bear crawl down ramp, repeato.
F150 and Special Sauce claimed this victory
We switched up the teams and let partner 2 do the uphill crawling. Teasip and YHC took that title.

MARY:
Rosalita x15
Uptown Crunch x10 each leg
Freddie Mercury x15
Mountain Climbers x25

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Ina, F150, Icebox, splash, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
-Need to iron out the rules and details of the Bear Crawl Relays, but those will make another appearance.
-Special Sauce commented that YHC had confused Wednesday for Thursday due to all the running.
-F150’s hands were a little too delicate for him to go #TeamNoGloves today, hopefully they grow calluses quickly.
-Despite only working one job these days, Neutered was nowhere to be found.
-It appears that Pepper is boycotting anyone that decides to Q, and will only post when he gets to lead..

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. March 31 we will announce where our April 13 Blackops will be located.

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
All IC x27
Side Straddle Hops
Imperial Walkers
Squats
Hillbillies
Cherry Pickers

THA THANG:
Mosey to benches
Partner up
Part 1
    P1 DIDs x20 (Dips, Irkens, Dirkens)
    P2 Low, Low Squat Hold AMRAP (as many reps as possible)
    Rinse and Repeat
Part 2
    P1 Box Jumps up the bleachers
    P2 AMRAP Squats
    Rinse and Repeat
    Rinse and Repeat
Part 3
  Rd1
    P1 Round the bases and tag P2 awaiting in RF
    P2 Pole running right field to left field
  Rd 2 Back to Home plate
    Bear crawl to 1st (SSH for 6 count)
    LT Dans to 2nd (Beetle Bailieys for 6 count)
    Crawl Bear to 3rd (Low low squat hold at bottom for 3 count x7)
    One legged dog to Home plate (Plank rotation for 6 count)
Part 4
    Indian Black Snake Run back to flag

MARY:
TANKS x22
Travolta Merkins
Alternating Shoulder Taps
Nolan Ryans
Knerkin (knuckle merkin)
Squat Jumps

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

CIRCLE OF TRUST/BOM:
F150 shared about a reading plan through the Bible of each day of the week (http://ekklesiacommunities.org/blog/post/-passion-week ) and he challenged the PAX to join in one of the many churches that will be celebrating Easter this weekend. Goldie shared that PCPC will be having noon services all week this week (https://pcpc.org/events/detail/20234/holy-week-at-pcpc/ ).

MOLESKIN:
Coach K worked out on his own and joined the rest of the PAX as we wrapped up MARY.

ANNOUNCEMENTS:
1. Next happy hour is April 13
2. BLACK OPS AO will be on April 13 location to be announce on Saturday March 31.

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Slow squat x 10
Monkey humpers x 10

THA THANG:
Mosey to the benches
   5 incline MCs
   5 derkins
   5 dips

10 box jump burpees
Repeat 5x5x5
5 x 180 degree burpees
Repeat 5x5x5
5 dead man burpees

Mosey to Dallas Hall SMU mall
Walking lunges + gorilla jump every 4 lunges till reaching flag pole
Circle up.
Ring of fire – 6 inches + flutter kicks
20 Overhead claps

Mosey
Partner up for Dora – 100 merkins / 200 LBCs / 300 squats

Mosey back to the soft top.
New freesbie exercise from Splash: circle up in a plank position and pass the freesbee with your feet.

In the game of ultimate freesbie, “colored shirts” won “gray shirts” with a tiny margin of 1 point. Coach K injured his knee and had to miss a part of the game.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, F150, Goldie, Coach K, Plus One, Splash, Neutered, Chairman Mao
QIC: Eruzione

CIRCLE OF TRUST/BOM:

MOLESKIN:
AlrightAlright learned his first word in Russian – “pingvin”, which stands for “penguin”.

ANNOUNCEMENTS:
1. Next happy hour is April 13

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Penalty Burpees for No Flag x23
Baby Arm Circles Forward 23/Reverse 23

THA THANG:
Mosey to benches
Lunge length of building with increasing merkins up to 10

3x (bench area)
30 dips
1 min Supermans
Core ~ 24 Flutter kicks, 18 Box Cutters, 12 Hello Dollys

2x (steps)
20 box jumps
1 min Calf raises
Core ~ 24 Penguin Crunches, 18 LBCs, 12 Partner Leg Throws

MARY:
24 plank jacks
12 Dying Cockroach (on six, 4-count ab exercise
done lying down that involves touching hand to opposite
leg, back down, then other hand to opposite leg.)

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Next happy hour is April 13

AO: #katytrailthursday
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSTx16
IST x 16
Around the world merkins on curb x 4 a piece

THA THANG:
Mosey down to the trail
16 t-merkins OYO
1/4 mile intervals with the following pain stations totaling 16 reps: squats, pulsating merkins, j-lo’s, penguin sit-ups, WWIIs, lunges, arm raises
1/2 Indian run back followed up by 1/4 intervals with following pain stations totaling 16 reps: Staggered merkins (left and right), uptown crunches (left and right), plié squats.
Jog back down to La Madeline to wrap up.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX – Gambler, Gold Digger, Neutered, Sambuca
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:
FNG recently went through knee surgery 6 months ago, underestimated the amount of cardio on a Katy Trail Thursday. Sambuca accompanied him. It should be noted that the FNG was originally the one that EHed Sambuca. He did vow to show up to a Wednesday beatdown, so we proposed to name him with the group.

Gentlemen, we are all blessed to have the opportunity and the ability to work out and have some fun with such a great group of guys. Come on out and have some fun, weather should start getting prime.

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day.

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
A whole bunch of stuff

THA THANG:
Mosey.

MARY:
sprints across parking lot

COUNT-OFF & NAME-O-RAMA:
PAX – Special Sauce, Eruzione, Neutered, Icebox, Sunshine (FNG), Princess Turtlehead (FNG) , Aaarrrggghhh, Spread, AlrightAlright, F150
QIC: Splash

CIRCLE OF TRUST/BOM:
Splash prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day.

AO: Glencoe Park (#glencofosho)
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x16
IST x16
Squats x16
Merkins x16

THA THANG:
Four Corners:
4 Burpees with 4 Hand Release Merkins
8 Monkey Humpers
12 WWII Sit Ups
16 Squats
Bear Crawl/Crawl Bear Suicide
Rinse and Repeat

With a partner, complete 48 pull ups. Waiting partner holds Al Gore.

Four Corners again, but double reps. Bear crawl suicide. Two rounds.

In threes, complete 96 pull ups.

MARY:
Freddy Mercury x16
Penguin Crunch x16
LBCs x16
Flutters x16

COUNT-OFF & NAME-O-RAMA:
PAX – F150, AlrightAlright, Aaarrrggghhh, Teasip, Isaiah
QIC: Coach K

CIRCLE OF TRUST/BOM:
Coach K prayed us out.

MOLESKIN:

ANNOUNCEMENTS:
Next happy hour is on Thomas Jefferson’s birthday (April 13). TJ will be a young 275 years old that day..