Category: Backblast

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal
QIC: Teasip

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Don Quixote x12

THA THANG:
Moseyed over to #thenest for a little #flashbackfriday workout in the old stomping grounds. Stopped at the benches for a Dirty McDeuce (Irkins, Step Ups, Durkins, Wall Sits)

Then a mosey to the parking deck for some partner BLIMPS (increasing by 30) while the other partner ran up an increasing number of ramps. Since there were only three of us, we were one group.

Moseyed back to Glencoe

MARY:
No Mary has the PAX got back to Glencoe just at 0615 thanks to Teasip’s perfect timing

CIRCLE OF TRUST/BOM:
Teasip prayed us out. Quick prayer thankful for the cooler weather and a chance to get out and workout together.

MOLESKIN:
With a large contingent of our normal Friday crowd out of town and assuming others are still hesitant to join a Q by YHC since the bear crawl incident, it was a small crowd this morning. Apparently the previous days workout was less than ideal according to Coach K, so YHC kept the timed running to a minimum. Some reminiscing about the good ole days of Friday’s at the Nest before we were banished. Overall another solid day of some working out and fellowshipping with fellow F3ers

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, AlrightAlright, Candy Cane, Coach K, Gambler, Icebox, Oatmeal, Rocket Man
QIC: Walmart

AO: Caruth Park
F3 WELCOME & DISCLAIMER:
Q welcomed everyone to the workout, and gave the disclaimer that Q is not a professional, that everyone is at the workout voluntarily, and that PAX should modify workouts as needed to avoid injury.

WARM-O-RAMA:
-SSH x20 IC
-Imperial Storm Troopers x15 IC
-Windmill x10 IC

THA THANG:
Mosey to Tennis Court

Around the Court:
PAX split into pairs. One PAX did plank jacks while his partner lunged around the tennis court. Other PAX lunges around entire tennis court. Partners switched once the lunging PAX made one lap.

Circle up for:
LBC x10 IC
American Hammer x10 IC

Repeato, except PAX found new partners and did WWI Situps while partners lunged around the tennis court.

There and Back Again:
PAX found new partners. One PAX ran suicides across both tennis courts while the other did overhead claps. Switch once suicide was completed.

Circle up for:
LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did Burpee Broad Jumps across both tennis courts and back while his partner did SSH, then PAX switched.

LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did the Inch Worm across both tennis courts, then did the Bear Crawl back, while partners did Monkey Jumpers. Switch once PAX made it back.

MARY:
LBC x15 IC
American Hammer x15 IC
Uptown Crunch Left Over Right x15 IC
Uptown Crunch Right Over Left x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for Hannigan recovery, and praised him in his absence for his awesome Ryder Cup performance.

MOLESKIN:
great mumblechatter this morning. Icebox noted that the Q was wearing short sleeves instead of a tank due to the 60 degree temperature. PAX who had been present at yesterday’s beatdown lamented the large amount of core workouts for this Q. Lots of talk about college football, namely Wake and UT. Some disses thrown at A&M.

ANNOUNCEMENTS:
1. Ryder Cup celebration next Monday at Truckyard.
2. AlrightAlright taking the Q tomorrow morning at Katy Trail. 

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , F150 , Oatmeal , Teasip , Coach K
QIC: Plus One

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 12
IST x 12

THA THANG:
Beep Test
Once Out – PAX perform below exercises (I AM SLOW).
20 Imperial Squat Walker
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill
Repeato until the last PAX is standing from the beep test

Princess Tea Party
Party Cake Merkins x 12
Partner People’s Chair x 60 seconds

Civics
Al Gore – Pax Counted to 60
*Should have considered a recount

Dora in the Jungle
Partner 1 – Alligator Walk across Court
Bear Crawl Back
Partner 2 – Crunchy Frog
Repeato to 75

Partner 1 – Alligator Walk with Merkins
Bear Crawl back
Partner 2 – Monkey Humpers
Repeato to 100

Partner 1 – Bear Crawl across Court
Crawl Bear back
Partner 2 – Penguin Crunch
Repeato to 100

MARY:
LBC x 20
Uptown Crunch x 12 (each side)
Rosalita x 20
Homer to Marge

I AM SLOW
20 Imperial Squat Walker (each leg = 1)
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill

Pendulum Circuit
Partner 1 – 10 Pull-ups
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 15 Swerkins
Partner 1 – 15 Swerkins
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 10 Pull-ups

CIRCLE OF TRUST/BOM:
Plus One prayed the PAX out on a cool (and somewhat rainy) morning.

MOLESKIN:
Due to the PAX’s performance on the Beep test, all were subject to the I AM SLOW set of exercises post Dora in the Jungle. Jury is out whether AlrightAlright could have continued. The PAX argued that in hindsight, collusion to drop out earlier would have been preferred. The PAX also inquired about other beep tests (especially pull-ups). Another exercise for another day.

ANNOUNCEMENTS:
1. Walmart Q tomorrow.
2. #RyderCup Happy Hour on Monday, October 15th at Truckyard.

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.

WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15

THA THANG:
Mosey to parking deck.

Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.

Mosey to Dallas Hall.

Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.

Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.

Mosey back to Burleson.

MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart

CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out

MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.

ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops  IC x25
Imperial Storm Troopers IC x20
Annies IC x15

THA THANG:
Official F3 Workout Deck of Cards were used

Oatmeal would draw a card (cards not in order, they were spilled while traveling home)
16 Wide-Armed Merkins
Backwards Run width of the park
25 Merkins
100 meter Lunge Walk
25 Squats
25 Plank Jacks
13 Chuck Norris Merkins
14 Carolina Dry Docks
300 meter Sprint
17 Monkey Humpers
20 Butt Kickers
15 Uptown Crunches (each side)
18 Squat Thrust
Karaoke across Gazebo
18 Rugby Situps
25 Shoulder Taps
12 Clay Makers (6 each leg)
25 Mtn. Climbers
25 Diamond Merkins

MARY:
see above for all our work

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

CIRCLE OF TRUST/BOM:
F150 talked about the leading the family and found that Oatmeal completely understood. F150 prayed the PAX out.

MOLESKIN:
I began to wonder if he would be alone for this gloom as when the clock struck 0530 there was no one around. At 0533 when I was about to head to the Gazebo to start a one manned beatdown Oatmeal rolled up. It was a great morning of mumblechatter for the two. As we were wrapping up we heard what we thought was a wreck so we ventured to check it out. To find out that a young man had broken his Axel on his car making a “sharp” turn by the park. He called a tow truck and the UP police helped him out.

ANNOUNCEMENTS:

AO: Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
Windmill x 10
Overhead Claps x 10
all IC

THA THANG:
Mosey to the track with a little karaoke, high knees and butt kicks thrown in warm the legs for the fun.

200m x 2 each followed by 20 burpees OYO
200m x 2 each followed by 20 squats IC
200m x 2 each followed by 20 alt shoulder taps IC
200m x 2 each followed by 15 merkins IC

Following each lap on the track we ventured up into the stands to run stairs with raccoon crawls between staircases.

Jogged back to La Mad parking lot to finish with 40 Freddy Mercury’s and a one-minute leg hold.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Ina, Gambler, Chairman Mao, Ant Man
QIC: Oatmeal

CIRCLE OF TRUST/BOM:
Oatmeal prayed us out.

MOLESKIN:
A little chatter at the beginning of workout given the aggressiveness of sprints, exercises plus stadiums. A little grumbling that Q misled PAX on squat count. This was corrected and I even reduced the number of merkins on the final round of sprints! Raccoon crawls were new to the PAX present. I gave due homage to Coach K for introducing me to them.

I believe PAX got their money’s worth this morning!

ANNOUNCEMENTS:

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Squats x10
Mosey to tennis courts

THA THANG:
Jacob’s Ladder
Bear Crawl across both courts, Burpee (7:1), Run back, T Merkins (1:7)
Run across both courts, Monkey Humpers (7:1), Run back, Squats (1:7)

MARY:
Ring of Merkins to 100
Wall Sit to 100
Overhead Claps to some number

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Icebox, Ina, Colonel, F150, Gambler, Ant Man, Rump Roast
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out

MOLESKIN:

ANNOUNCEMENTS:
1. Ryder Cup Ceremony at Truckyard on 10/15 at 5:30 PM

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbilly’s
Cotton pickers
Side lunge
OHCs
Windmills

5 sets: 5 pull ups / 10 Irkins

THA THANG:
Native American run to the bridge

Jacobs ladder:
7 explosive merkins, run to the top of the bridge, 1 (name tbd) plyo squat.
6/2, 5/3, 4/4, 3/5, 2/6, 1/7

Accelerator runs up the bridge:
Jog first 15yds, sprint next 30 yards. Rinse and repeat 4x

15 LBC
20 flutter kicks

Mosey back to tennis courts

Paint the lines
1 court of bear crawls / crawl bears
1 court of lunge walks forward/backward/side

10 burpee lateral jumps

MARY:
2 minutes of protractor

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Oatmeal, Pepper, AlrightAlright, JoJo, Belk Bowl
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out.

MOLESKIN:
Not too much mumble chatter today, as I think the Jacobs ladder was quite a beating. AlrightAlright thought perhaps I thought today was Thursday, but Pepper reassured that I should block out the hate. Oatmeal continues to be eaten alive by mosquitos at Glencoe…I have a feeling bug spray will be making an appearance soon.

ANNOUNCEMENTS:
1. Ryder cup party will be on TBD at TBD location, so there’s that.