WARM-O-RAMA:
SSH x20 IC
Overhead press x20 IC
Windmill x10 IC
IST x10 IC
THA THANG:
Mosey over to stations (3 PAX per station)
Each station consisted of different exercises, complete each of the exercises as many times as possible in 5 minutes
Station 1 : 5 burpees
10 squat jump w press (med ball)
15 Russian twist double count (med ball)
Station 2: 10 merkins
15 rugby sit-ups
40 jump rope
Station 3: travel cherry picker (med ball)
Bear crawl
Frisbee walrus
10 sit-ups with press (med ball)
Station 4: 15 dips
Walk out w frisbee
20 lunges w med ball over head
After 1st station (5 min) – jog to tennis court for suicide, jog back
After 2nd station (5 min) – jog to tennis court for suicide, jog back
After 3rd station (5 min) – sprint/jog to tree and back
After 4th station (5 min) – jog to tennis court paint lines, jog back clean up stations then jog back
MARY:
LBC x20
Bicycle x15
6 inch hold w/ one round of flutter kicks
COUNT-OFF & NAME-O-RAMA: 9 PAX – AlrightAlright, Tattoo, Boomerang, Spread, Special Sauce, Aaarrrggghhh, The Gambler, Coach K
Q: Ina
AO: Glencoe Park (#glencoefosho) F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH
THA THANG:
Icebox thought a lap around the park was a 1/4 mile not a 1/2 mile so we did a burpee 1.5, stopping for 12-15 burpees after each lap. Laps consisted of Native American runs and Icebox, with the beats box doing it’s best to keep playing with the speed it was being carried in.
After the run we moseyed over to the bleachers for a combination of irkins, dirkins, step ups, box jumps, and merkins. YHC can’t jump so well and/or was sound by a sniper in the building and took a fall during the jumps.
Then we did a solid 10 minutes of Mary, trying to get as ready as we can for spring break!
MOLESKIN:
Here’s the playlist we rocked out to:
Ray Parker Jr- Ghostbusters theme
Kid Rock- bawitdaba
D12- How Come
Stevie Wonder- Superstition
Xzibit- X
Marvin Gaye- Ain’t No Mountain High Enough
Eminem- Lose Yourself
Four Tops- Can’t Help Myself
Bob Seger- Hollywood Nights
Compilation of Detroit Rappers- Detroit Vs Everybody
ANNOUNCEMENTS: Scotch Club at my place Thursday – please RSVP if you’re coming!
2nd F Friday at Ozona’s!
Our mission is to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG
Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
Q: Icebox
Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
Q: Ina
Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
Q: Fortran
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
With Spring weather upon us reach out to men who you have EHed over the winter months but thought it was too cold to workout outside. Make sure to check out the F3 Lexicon for all the new words you may be hearing on this site and at workouts it is very useful.
This week there are two second F opportunities. First is the Scotch Club on Thursday night hosted by Icebox, see the BAND event for more information. Second is this month’s Second Friday Happy Hour at 5 PM at Ozona Grill and Bar. If you have a man who is interested in either of these, invite him to join you. Fellowship is a great way to get men involved in F3.
THE SCENE: Wonderful AO: Burleson Park F3 WELCOME: DISCLAIMER:
WARM-O-RAMA:
SSH x33
IST x23
THA THANG:
#iamatarheel Indian Run to Pavillion Aiken Legs (23 reps each of Squats, Lunges, Box Jumps, and Split Jumps) Merkins Aiken Legs Tunnel of Love Air Presses x25 Raccoon Crawl Hand Release Merkins x15 Elevens (1 Makhtar N’Diaye, run up stairs, 10 Monkey Humpers, repeato increasing the former and decreasing the latter by 1 rep each trip) Elf on the Shelf x15 LBCs x15
Had time to spell out GTHD (Go to Hell Duke) in a Dirty McDeuce. 3 sets of 12 each: Gorilla Squats T Merkins Hillbilly Derkins
MARY: Penguin Crunch
Flutter Kicks
Carolina Drydocks.
Icebox played on the slide.
Finished with 3 burpees as time expired in honor of Tuesdays painful loss
CIRCLE OF TRUST/BOM:
Coach K prayed us out and off to Bubba’s we went. Gorgeous day. Some slips of the tongue, some whining, some fun. Not a bad morning all-around.
THE SCENE: Wonderful AO: Mockingbird Station F3 WELCOME: DISCLAIMER:
WARM-O-RAMA:
SSH x23
IST x20
MH x7
THA THANG:
Mosey to the benches for 30 merkins to complete the challenge for the day. Then mosey over to the stairs by the movie theater for some BLIMPS.
Partner 1 bear crawls up the stairs and to the sign, then jogs back (it was originally going to be crawl bear back, but there were quite a few obstacles, so YHC Omaha’d to jogging) while Partner 2 starts the BLIMPS (50 burpees, 100 lunges, 150 IST, 200 merkins, 250 plank jacks and 300 squats). Switch once Partner 1 gets back. Repeato until exercises are complete.
We beat the buzzer by about 2 minutes, which was just enough time to mosey back.
MOLESKIN:
We gathered in the gloom at #thestation for a beatdown. Even though his request of minimal to no parking decks was met, Gold Digger was nowhere to be found.
THE SCENE: 56 & damp AO: la Madeleine F3 WELCOME: DISCLAIMER:
WARM-O-RAMA:
SSH x20
IST x10
Bootcamp workout THA THANG:
Mosey to Meadows Museum
Dirty McDeuce:
Irken, Derkin, Dips 4×12
Up and Over Burp ‘n’ Merk:
Run up over and down double sided staircase, burpee with 1 merkin, back over, burpee with 2 merkins, repeato up to 10 merkins then back down to 1
MARY:
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright
COUNT-OFF & NAME-O-RAMA:
2 PAX – Aaarrrggghhh
Q: Coach K
Running workout THA THANG: 1/4 mile sprint
20 merkins
20 LBCs
1/2 mile Bataan Death March with each PAX completing 5 burpees before running to the front
Mosey to benches
20 merkins
Partner 1 run to next 1/4 mile mark and back. Partner 2: lunges. Flapjack.
20 LBC’s
Bear crawl north to next quarter mile mark (probably 75 yards).
20 merkins
20 LBC’s
15 IST
1/4 mile sprint
25 plank jacks
20 merkins
20 LBC’s
1/4 mile sprint
30 squats
20 merkins
20 LBC’s
1/4 mile sprint
20 merkins
20 LBC’s
3 team Native American Run Race back to Mockingbird
MARY: Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright
CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Asking God to help us be leaders for His kingdom.
MOLESKIN:
The bear crawl was a real crowd pleaser. I hope the partner work and Bataan Death March provided enough variety for the PAX. There were a number of protests when The Mustang was suggested, but we made sure to get plenty of merkins in.
THE SCENE: 65 & damp AO: Burleson Park F3 WELCOME DISCLAIMER WARM-O-RAMA:
SSH IC x20
Staggered Merkin (right hand forward) IC x10
THA THANG:
Mosey to 4th level of parking deck. Running forward one level back peddling next level, alternating as we went up.
Partner up BOMBS
Burpees x 50
Overhead Claps x100
Merkins x150
Bigboy situps x200
Squats x250
Rd 1 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 3 at a time.
repeat
Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
repeat
Rd 1 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 3 at a time.
Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
Plank with rotations until all in
Mosey down to level 1 and to the benches outside for Dirty Dozen
Dirkins IC x4
Irkins IC x4
Box jumps OYO x4
Dips IC x4
Rinse and Repeat (3 times)
MARY
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright
MOLESKIN:
Great working out this gloom. TClaps to Splash for EHing men for this gloom. There was a good bit of mumblechatter this morning as we were able to escape the rain yet another morning push one another for a good workout. Balance is a key to any workout for AlrightAlright so we were able to add the staggered merkins at the end to complete that balance.
THE SCENE: 54 & cloudy AO: Glenco Park F3 WELCOME WARM-O-RAMA:
.25 mile End of Ellsworth Ave + 25 Merkins
.25 mile Mockingbird bridge + 50 Merkins
.25 mile back to Ellsworth Ave + 75 Merkins
.25 mile south end of Glencoe Park + 100 Merkins
THA THANG:
Lunge walk to 50 yard line and back to goal post
PART I: SQUAT CIRCUIT #1 – BASICS
Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
Sumo squats IC X 20
Prisoner (fingers interlocked behind head) squats IC X 20
Ballerina squats OYO X 20
Squat jumps OYO X 20
OYO brisk jog to 50 yard line and back to goal post
PART II: SQUAT CIRCUIT #2 – ADVANCED
Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
Partner back to back squats OYO X 20
Pole-sits X 1:30 min
MOLESKIN:
A lot of discussion/whining about the number of pushups for the warmup. One PAX actually decided the next time that F150 Qs that the PAX will get up and do 200 pushups and return to bed. There was conversation about how EHing walkbys success over the years…this was spawned by a person that ran across the field and disappeared over at the bleachers.
Our mission is to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG
Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
Q: F150
Wednesday:
Bootcamp Workout, Burleson Park AO (Park on Southside) UPDATED
5:45-6:30 AM
Q: Splash
Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
Q: TBD
Friday:
Bootcamp Workout, La Madeline (Parking Lot)
5:30-6:15 AM
Q: Teasip
Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
Q: Coach K
Men that last two weeks have been amazing in the life of F3 Dallas and in our rescue mission of Sad Clown Syndrome. Men who are joining us recently you have friends who need fitness and other men in their life, invite them to join us at any of the workouts below, but if you invite them make sure to make it yourself. Make sure to check out the F3 Lexicon for all the new words you may be hearing on this site and at workouts it is very useful.
Congratulations to all the teams in the first F3 Dallas Olympiad prizes will be awarded at our next Happy Hour on March 9th. Over the last two weeks we had 7 FNGs (friendly new guys) join us and 5 kotters (men returning to F3 after a period of absence). We also broke a record for weekly attendance. We averaged over 11 men per workout during the Olympics.
THE SCENE: 46 and cold AO: Burleson Park F3 WELCOME DISCLAIMER WARM-O-RAMA:
SSH x25
IST x20
Merkins x15
Monkey Humpers x10
THA THANG:
Split into three teams
Speed Skating Relay
Native American Run to the top (a pass must occur on each ramp)
Team 3 wins
LUGE
Crab Walk down 1 ramp
Lunges x10
Crab Walk down 1 ramp
Uptown Crunch x10 each side
Bear Crawl down 1 ramp
Gas Pump x10
Crab Walk down 1 ramp
E-can’t remember
Biathlon Relay
Partner Up – two odd number teams led to an additional team known as the Olympic Athletes from Russia
Partner 1: T-merkins
Partner 2: lap around parking deck
First team to 100 T-merkins gets 3 points, 2 points for second and 1 point for third. Points are added to laps completed to determine overall winner… Olympic Athletes from Russia take home the gold in this one.
Bobsled
Native American Bear Crawl Race up two ramps. Team 3 wins again.
Snowboard Big Air
Run up each ramp – 180 at the top of each ramp, add 180 at each ramp
This left the PAX quite dizzy.
Reverse lunge up one ramp
Skeleton BLIMPS
Bear crawl down one ramp
Burpees x5
Lunges x10
IST x15
Merkins x20
Plank Jacks x25
Squats x30
Mosey to bottom of parking deck
MARY
Round Robin
Gold Digger: Freddie Mercury
Splash: Rugby Sit-ups
BOOMER: Rosalita
Lindy: X-Men Sit-ups
Bubbles: Merkins
CIRCLE OF TRUST/BOM: YHC prayed us out thanking God for the motivation to work out and for the bond of this brotherhood.
MOLESKIN:
#kotters to Lindy and Dubuisson
FNG naming: Aaron was named Bubbles because his last name is Gumm. Bubble gum. Get it?
Randy Touchstone was named Harvey. Last name Touchstone made us think of Touchstone Pictures which took us to movie production… you can figure it out from there.
