THE SCENE: 58 and cloudy AO: Burleson Park F3 WELCOME WARM-O-RAMA:
IC
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10
THA THANG:
Medicine Ball Baton Death March through Sorority row and campus.
3 lines – person in the front ran with medicine Ball overhead.
Back of the line Merkins x5 and then sprint to the front and take over the medicine Ball carry.
Park Bench Workout
Irkins x10
Dips x10
Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.
Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
Station 1 – 5 Squats / 1 squat jump .
Station 2 – Ramp Runs
Station 3 – Medicine Ball Clean and Press
Station 4 – Bear Crawls / Crawl Bear
Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.
Mosey back to flag
MARY:
LBC’s and BBC’s
COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce
CIRCLE OF TRUST/BOM:
MOLESKIN:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!
THE SCENE: 38 and balmy AO: Mockingbird Station F3 WELCOME WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x10
Hillbillies x 10
THA THANG:
Mosey to underground deck
Burpee Back mountain – partner up, one partner burpees, other partner runs backwards up the ramp and then forward back down. Flapjack. Continue until reach cumulative 100 burpees.
At this point the mockingbird station security guard kicked us out of the parking garage due to our interference with the numerous people attempting to park to shop at 0530. Moseyed to the stairs.
Everest x 3 – ATMs (15 shoulder touches, 10 tempo merkins, 10 normal merkins). On completion of ATM, lunge walk up the stairs to the top, with a squat after each lunge. Return back down the stairs after reaching the top. rinse, repeat.
Mosey to bench area.
Dirty McDeuce
3 sets of: Irkins x 12, Dips x 12, Dirkins x 12, OH press x 12
Between the first two sets, PAX performed a Bearmuda triangle (bear crawl in a triangle, 1/2/3 burpees at each point about 20 yards apart).
MARY:
1 minute abs
Freddy mercury x 20, rugby sit-ups x 20
WW2 sit-ups x 20, flutter kick ring of fire x 70.
COUNT-OFF & NAME-O-RAMA
7 PAX – F150, Aaarrrggghhh, Jotrz, Coach K, Teasip, Ant Man
Q: Pepper
CIRCLE OF TRUST/BOM:
MOLESKIN:
Ended with Teasip serenading us with the WF fight song. Still maintains he’d make the bet again – typical hard headed Aggie.
MOLESKIN:
6 PAX joined together in the gloom for a nice run along the Katy Trail. With our Olympic type speed on the trail, we figured the wind chill was probably 6 degrees. Unfortunately, the only F150 sightings this morning was of the motorized type. #tclaps to Jaws for joining us and Ina for being the only one to wear shorts with no leggings.
ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)
Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
Contact Alright Alright for details
THE SCENE: 12 chilly AO: Caruth Park F3 WELCOME WARM-O-RAMA:
SSH x20
IST 15
Slow squats x15
Overhead claps x15
THA THANG:
Mosey
High knees
Butt kicks
Walking lunges
3 stops for exercises:
10 Mountain Climbers
10 Shoulder tap merkins
10 merkins
Back to the tennis court:
4 Corners (Pushups, Squats, Carolina drydocks, LBCs)
Round 1: 30x30x30x30 – bear crawls in between
Round 2: 20x20x20x20 – broad jumps in between
Round 3: 10x10x10x10 – Walking lunges in between
Round 4: 5x5x5x5 – walk in between
Mosey to the soft top
Grab a bench:
15 dips
8 derkins
8 incline merkins
10 burpees oyo
MARY:
Freddie Mercury
WWII sit ups
Rosalita
Turkish getups
To finish up:
Ring of fire: plank/merkins, al Gore/Gorilla jump
Mosey back to the parking lot
Merkins to failure
MOLESKIN:
Thanks for the good turnout today, had a lot of fun putting together the workout, hope y’all enjoyed it as much as I did. Have an awesome weekend!
ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)
Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
Contact Alright Alright for details
THE SCENE: 22 cloudy AO: Glencoe Park F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x18
Merkins IC x18
Annie’s IC x18
Windmills IC x18
Arm Circles IC x12 (each direction)
THA THANG:
Partner workout
Mosey northwest ball park.
Trade coupon off as needed.
4 light poles from home plate
Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers
Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers
Partner 1 quick most to LEFT CENTER FIELD light pole 30 Elf on a Shelf (Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching us as high as you can. Like putting it on a shelf. After a set from right to left then do it left to right.), Partner 2 starts Plank Jacks
Partner 1 quick most to LEFT FIELD light pole 40 The Lion King (Start with a coupon tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward.), Partner 2 starts Carolina Dry-docks
Partner 1 quick most to RIGHT FIELD light pole 10 Berkins (merkin on brick), Partner 2 starts Peter Parkers
Partner 1 quick most to RIGHT CENTER FIELD light pole 20 Louganis (hold the coupon overhead at full arm extension and the do a big boy sit-up), Partner 2 starts American Hammers
Mosey to flag
MARY:
Flutter Kicks IC x 12
Box Cutters IC x 12
Windshield Wipers 10 count x 2
Crunchy Frog IC x 12
COUNT-OFF & NAME-O-RAMA:
4 PAX: Coach K, Alright Alright, Mini Me
Q: F150
CIRCLE OF TRUST/BOM:
2 Tim 2:1-7 Challenge – Be a disciple maker.
Paul-> Timothy -> 3 Faithful men -> 3 each faithful men.
MOLESKIN:
A lot of mumble chatter this morning when it came to counting, the expectation for a theme was present. Mini Me reminded our Q of a couple important leading tips as well. Over all a great morning in the windy frozen tundra of Glencoe park.
Important Note: Each PAX will receive an award upon reaching 50 workouts for the year (keep track on your own). Stay tuned to find out what the award will be.
Alright Alright – 9
Coach K – 8
F-150 – 7
Ina, Icebox – 5
Aaarrrghhh, Eruzione – 4
Pepper, Chairman Mao, Teasip – 3
Plus One, Clipboard, Special Sauce, Eli – 2
Splash, Gambler, Hotty Toddy, Wolf, Goldie – 1
Still no Neutered.
Still no Gold Digger… which brings me to my next point… if you attend an F3 workout outside of Dallas that will count. Let me know if that is the case.
Jump in to correct me if these rankings are wrong.
THE SCENE: 32 mostly sunny AO: Burleson Park F3 WELCOME WARM-O-RAMA:
SSHs x 21
Imperial Storm Troopers x 22
High Knees
Butt Kickers
THA THANG:
Lil Wayne, Lollipop – lunges + burpees when he says “lollipop” (17)
D4L, Laffy Taffy – plank + merkins when they say “laffy taffy” (60)
Kayne West, Gold Digger – suicides
Pulltab, The Yao Ming Song – flutter kick + LBC’s when they say “Yao Ming” (99)
Snoop Dogg, Drop it Like it’s Hot – overhead claps + squats when he says “hot” (32)
OutKast, Hey Ya – Crab Walk Native American Run
DMX, Party Up – side lunges + jump when he says “up” (33)
Puddle of Mudd, Psycho – Freddy Mercury’s + reverse crunch when they say “one” (30)
POD, Boom – suicides
Trapt, Headstrong – Bear Crawl Native American Run
Tyga, Rack City – back plank + floor bridge when he says “rack” (82)
Lloyd Banks, On Fire – single leg dead lift + burpees when he says “fire” (21)
Colt Ford, My Truck – plank + merkin when he says “truck” (37)
Kendrick Lamar, Alright – back extensions + t merkin when he says “alright” (27)
MOLESKIN:
Thanks for the good turnout today, had a lot of fun putting together the workout, hope y’all enjoyed it as much as I did. Have an awesome weekend!
ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)
Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
Contact Alright Alright for details
THE SCENE: 25 and clear AO: Mockingbird Station F3 WELCOME WARM-O-RAMA:
SSHs x25
Cotton Pickers x15
Imperial Storm Troopers x15
THA THANG:
Partner(s) 1 run to top of parking deck while Partner 2 bear crawls up. Partner(s) 1 run down to relieve Partner 2 and repeat until reaching the top.
Run up parking deck stairs with 5 squats at every platform.
Dora
100 Merkins
200 Squats
300 Ohd Claps
400 LBCs
Partner(s) 1 knocking out reps
Partner 2 runs up one ramp, 5 burpees, runs back
MOLESKIN:
In this gloom it was an artic beatdown with wind coming into the parking garage from every direction…so much so the stairs were welcomed. A lot of audibles this morning to accommodate someone’s complaints about the amount of leg exercises (Coach K is such a nice guy). It was cold, nobody denied that, but once we got settled at the AO it was just another day. Yeah getting out of bed sucks, but it makes you and those around you better men when you do. Every morning ya gotta buckle down. Fire up the truck. And don’t look back. See y’all in the gloom.
ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)
Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
Contact Alright Alright for details
