F3 DFW BackBlasts

THE SCENE:  ?? mostly clear
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x20

THA THANG:
Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs before running to the other side of the bridge and then running back to relieve P1.

P2 picks up with the bear crawl while P1 runs to the start for the 30 reps before running across the bridge and back to relieve the partner.

After each partner bear crawls switch to lunges, then crab walks, and finally inch worms. Repeato until time ran out.

MARY:

COUNT-OFF & NAME-O-RAMA
5 PAX – AlrightAlright , Ant Man, Neutered, Teasip
Q: Coach K

CIRCLE OF TRUST/BOM:.

MOLESKIN:
Let the record show that the Q’s promise of minimum bear crawls and a burpeeless beatdown were kept.

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  52 mostly clear
AO: #KatyTrailThursday
F3 WELCOME:
WARM-O-RAMA:
In celebration of #feburpee, YHC started off the workout with a slaughter starter of 20 burpees
Imperial Storm Troopers x15

THA THANG:
Mosey to the start of the katy trail for the below quarter mile pain stations:

Run 1/4 mile, Overhead claps x15, Penguin crunch x15

Run 1/4 mile, 10 burpees OYO as a half mile was completed, followed by the #teasipthursdayspecial of Irkins and Durkins (x10 each)

Run 1/4 mile, mosey to benches for Dips x15 and step ups x12 each leg

Run 1/4 mile, Another 10 burpees OYO as another half mile was completed. Started our journey back

Run 1/4 mile, Freddie Mercury x20, Uptown crunch x12 each leg

Run 1/4 mile, 10 OYO T burpees (burpees with a T merkin at the bottom)

Run 1/4 mile, LBC x21

Run last 1/4 mile, finish with 10 more OYO burpees

Mosey/meander back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA
7 PAX – Aaarrrggghhh, AlrightAlright, BOOMER, Fortran, Isaiah, Coach K
Q: Teasip

CIRCLE OF TRUST/BOM:.

MOLESKIN:

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

THE SCENE:  34 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
SSH x20
Hillbillies x20
Hippies x20

THA THANG:
Mosey with the flag to the bleachers on the open field

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip on Money

Junior Walker, Shotgun – bear crawl native american

Michael Jackson, Beat It (57 Beat It’s) – flutter kicks + WWII sit ups on Beat It

The Temptations, Get Ready (20 Get Ready’s) – SSH + burpee on Get Ready

Funktown America, Celebrate (37 Celebrate’s) – squats + jump up on bench on any variation of Celebrate

Kool and the Gang, Lady’s Night (52 Night’s) – plank + merkins on any variation of Night

Gretchen Wilson, Redneck Woman – suicides (run to goalpost 10 monkey humpers return to bleachers 10 more, rinse and repeat until songs end)

The Spencer Davis Group, Gimme Sold Lovin (28 Gimme’s) – inch worms + Carolina Dry Docks on Gimme’s

The Isley Brothers, Shout (85 shouts) – Freddy Mercury’s + LBC’s on Shout

Rural Route 3, He’s Still My Buddy – Tunnel of Love

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Aaarrrggghhh, AlrightAlright, F150, Chairman Mao, Teasip, Coach K, Isaiah, & Highlighter from NC
Q: Icebox

CIRCLE OF TRUST/BOM:.

MOLESKIN:
on this cool morning there was much mumble chatter about the wonderful TX weather…60’s on Saturday and 34 on this great gloom.  Highlighter joined us from NC and he did to disappoint with his brightly colored orange F3 shirt. Did we even know that F3 shirts came in any other color but black/grey/or navy? As our fearless Q, DJ Icebox, led us we imagined him sitting at home counting each of the words for the exercises that we pushed through. Chairman Mao suggested that our Q could go to lyrics and do a search, but that would not be as fun. AlrightAlright wanted clarity on whether we were to exercise on only specific words or on any variation of the word our Q commanded…is on night or tonight or both?

ANNOUNCEMENTS:
February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

https://itunes.apple.com/us/playlist/f3-dallas-martin-family-jam-band/pl.u-xlyNqRdskeL07p

THE SCENE:  59 cloudy
AO: Burelson Park
F3 WELCOME
WARM-O-RAMA:
SSH x35
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Merkins x10
Monkey Humpers x5

THA THANG:
15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.

Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad

Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)

Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Dips x10
Irkins x10
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees

MARY:

COUNT-OFF & NAME-O-RAMA
15 PAX – Goldie, Gold Digger, Eruzione, Neutered, Special Sauce, splash, Plus One, Travis, Chairman Mao, Icebox, Coach K, Podcast, C+, Triple Shift
Q: AlrightAlright

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:
-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.

ANNOUNCEMENTS:
AlrightAlright shared about February 9^th and 10^th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

THE SCENE:  48 windy
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Annie IC x15
Sixty Second Arm Circles (SSACs)
    Start in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC to T Plank (right arm up)

THA THANG:
Moseyed to top of parking deck
    Deck of Death is a routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of  that exercise all the way up to an Ace being 14 reps.

This mornings version was the following:
    Hearts = Merkins
    Diamonds = Dive bombers
    Spades = Lt Danger (lunge, lunge, squat, merkin)
    Clubs = Mexican Jumping Bean Squat
    Joker = 50 SSH IC
    For cards lower than 5, we did the following:
    4 = Sprint length of parking deck and back
    3 = Crab Walk/Lunge to midpoint of parking deck and back
    2 = Plank side shuffles/Lunge Walk to midpoint of parking deck and back

We made it through 23 cards = 43% of the deck

Card Suit	Number completed
Hearts (merkins)	43
Diamonds (Dive bombers)	49
Spades (Lt Danger)	36
Clubs (Mexican Jumping Bean Squat)	29
Joker (50 SSH IC)	50
4 (Sprint length of parking deck and back)	4
3 (Crab Walk/Lunge to midpoint of parking deck and back)	1
2 (Plank side shuffles/Lunge Walk to midpoint of parking deck and back)	1

MARY:
Reverse crunch IC x10
Hello Dolly IC x20
LBCs IC x20
Boxcutters IC x20 (10 then reverse)

COUNT-OFF & NAME-O-RAMA
6 PAX – Teasip, Chairman Mao, AlrightAlright, Coach K, Pepper
Q: F150 

CIRCLE OF TRUST/BOM:
F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

MOLESKIN:

ANNOUNCEMENTS:
AlrightAlright shared about February 9^th and 10^th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

THE SCENE:  37 mostly clear
AO: #katytrailthursday
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x 25
Imperial Storm Troopers x 15
Windmills x 10

THA THANG:
Moseyed to trail
    Peter Parker w push up x 5
    X ups x 10
    Little Baby Crunches x 15
    Rugby x 10

Run 1/4 mile – overhead press x 20, the bird x 20
Run 1/4 mile – squats x 25, 10 burpees (oyo)
Run 1/4 mile – dips x 12, jump on bench x 10 (oyo), Freddy Mercury x 25
Run 1/4 mile – diamond merkin x 8, 10 burpees (oyo)
Run 1/2 mile – Native American run, 10 burpees (oyo)
Run 1/4 mile – shoulder T x 15
Run 1/4 mile – 10 merkins

Mosey back to parking lot

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX – Teasip, Chairman Mao, Ant man, AlrightAlright, Fortran, Boomer, F150, Sleeveless
Q: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

THE SCENE:  28 clear
AO: Glencoe Park
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hops x20
Imperial Storm Troopers x12
Hillbillies x12

THA THANG:
Six Pack – 5 swerkins, 1 pullup, 6 reps total. Jacobs ladder style. PAX SSH in-between exercise if equipment was in use.

Moseyed to the tennis court.

Circled up for a stationary Lt. Dan – 1:4 squats to lunges ratio. Ascending to 8 squats. Total of 36 squats and 144 lunges.

Assembled on tennis court doubles line for the Wheel of Animal Walk –
Frog Hop across, 10 Carolina Dry Docks, Frog Hop back
Bear Crawl across, 10 Carolina Dry Docks, bear crawl back
Duck Walk across, 10 Carolina Dry Docks, duck walk back
Crawl bear across, 10 Carolina Dry Docks, crawl bear back

American Hammers x 20
Flutter kicks x 20

Webbicide – 2 t-Merkin every line of a suicide sprint.

American Hammers x 20
Flutter kicks x 20

Circled up for an Iron Hulk – 1:4 merkin to OH shoulder press ratio. Ascending to 8 merkins. Total of 36 merkins, 144 OH press

Assembled again on the doubles line to end with Elevens – sprint to far side of the court and back. start with 10 Burpees on the far side, 1 monkey humper on the other, Jacobs ladder style, reps

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
6 PAX – Ant Man, Aaarrrggghhh, AlrightAlright, Chairman Mao, Coach K, F150, Icebox, Isaiah, Teasip
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
The morning began with a lot of mubblechatter and laughter until six pack took over. DJ Pepper had a great selection of music…AlrightAlright attempted to raze Icebox about the age of the music, however AlrightArlight knew every word to each song.

ANNOUNCEMENTS:
AlrightAlright shared about February 9^th and 10^th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.