Category: Backblast

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
IST x 15
Reachbacks x15

THA THANG:
One lap around the park, stopping halfway for 12 burpees, then finishing the lap with 11 more burpees to signify 23 days until the Ags BTHO NW State.

Mosey to the Playground and partner up for DORA. 100 Pull ups, 200 Lunges, and 300 American Hammers (cuz its good to be back in the USA) while partner 2 takes a lap around the tennis courts.

Mosey to the bleachers for a Dirty McDeuce
Dips x 12, Step ups x12 (alternating legs), Irkins x12, and Derkins x 12. Run around the near goal post and back in between sets.

Mosey back to the playground for Mary

MARY:
Homer to Marge IC x12
Dolly IC x12
Rosalita IC x 12
LBC IC x20
Penguin Crunch IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Coach K, Icebox, Oatmeal, Special Sauce, Belk Bowl
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying for the kids from the Young Life camp in Bulgaria

MOLESKIN:
Always good to be back with the guys who were quick to welcome YHC back with plenty of sass (particularly AlrightAlright and Coach K) when YHC was apparently not loud and clear enough during the announcement that the Step ups were alternating legs. Apparently there was quite the discussion about Canadian holidays and how they had one yesterday and that is why some of the PAX missed the description of the alternating leg Step Ups. An #omaha was called for DORA as the group had some concerns about the route taken around the tennis courts, so the route was adjusted to be on the well lit path to the basketball court before taking on the potentially treacherous grass between the basketball court and playground. Some grumbling about the lack of single counting on Irkins, so YHC may take that into consideration the next time he decides to do a Dirty McDeuce for his Q. Overall a good day and happy to back with the guys after a week off.

ANNOUNCEMENTS:
1. 2nd F Happy Hour this Friday, August 10th at Ozona. M’s are welcome

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Dips x 12 IC
Irkins x 12 IC
Step up x 12 each leg OYO

Partner up
Partner 1 Frisbee thrusts in plank position x 20
Partner 2 jump rope
Switch and repeat
Partner 1 frisbee walk out down and back
Partner 2 jump rope right and left leg x 25
Switch
Partner 1 frisbee drag down and back
Partner 2 jump rope high knees x 25
Switch

Q then put jump ropes and frisbees back in car as I needed to catch my breath.

Mosey to top of parking garage for following list of exercises to be completed OYO:

Start with first exercise, then run up ramp across and down ramp back. Then repeat exercise but add second exercise from list. Run same distance after both exercises complete. Then repeat those same two exercises and add the third exercise on list then run same distance after all three exercises compete, continue until all complete list of exercises.

10 shoulder taps
20 squats
5 burpees
20 LBC
25 shoulder press
10 merkins
20 Star jumps

So totals are 70 shoulder taps, 120 squats, 25 burpees, 80 LBC, 75 shoulder press, 20 merkins, 20 Star jumps and running in between.

Mosey back to soft top from top of parking garage

MARY:
Rugby sit up x 12 IC
Freddy Mercury x 20 IC
Heels to heaven x 10 IC
Sky crunch x 12 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Boomer, Helmet
QIC: Ina

CIRCLE OF TRUST/BOM:
INA Prayed the PAX out

MOLESKIN:
I was hoping we would have enough Pax for ultimate frisbee but we did not. We completed the workout with 10 minutes to spare. We elected to go on and at least throw the frisbee around to conclude the morning. I am grateful for the 3 that joined this morning, it was a great time.

ANNOUNCEMENTS:
August 10 next F2 event
August 18 Rangers event

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Moroccan Night Clubs x10
Seal Jacks x15 (some conversation about whether clapping should occur when the legs are together or apart, a conclusion was not reached)

At this point YHC announced that we would be completing the pre-season #IronPAXChallenge today.

THA THANG:
#IronPAXChallenge
25 Hand Release Merkins
100 yard Bear Crawl
25 Hand Release Merkins
100 yard Bear Crawl
This was done for time. All rankings are national as of 10:42 CT on 8/3/18.
Alright Alright – 5:01 – 24th
Special Sauce – 6:08 – 40th
Oatmeal – 9:47 – 75th
There was some brief discussion about how the national leaders were able to post times of 2:40 and 3:00… we have some questions about their bear crawling and merkin form, but F3 is about “You vs. You” to make yourself better. It will be important to remember that throughout this competition.

Mosey to bleachers

Leg-o-rama
Step-ups x12 each leg
Monkey Humpers x6 (double count)
Box Jumps x12
Squats x12 (double count)

Mosey to basketball court

Burpee-rama
Burpee Broad Jumps the length of the court and back

Long mosey to walking bridge

Bridge-o-rama
1 PAX runs across bridge and back. Other 2 PAX complete exercises.
50 merkins
100 squats
150 flutter kicks
Each PAX completed all of the exercises above.

Mosey back to vehicles

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Oatmeal
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out asking for God to help us be better leaders.

MOLESKIN:
-Most of the conversation surrounded the plausibility of completing the #IronPAXChallenge in 2:40. YHC has a new goal to work towards.
-Great fellowship this morning, that is always the best part of having small groups.
-YHC is thankful for all of you that have helped F3 Dallas grow over the last 3.5 years. It was really encouraging to have both Oatmeal and Special Sauce out there today on a day that YHC expected to be a solo beatdown. Thanks men.

ANNOUNCEMENTS:
1. Happy hour on August 10th. More info coming from your #SecondF Q Pepper.

AO: Glencoe Park 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHx20
ISTx15
Sideways lunge x8
Cotton pickers x 8

THA THANG:
Dirty McDeuce: 12- Box jumps, irkins, WWII and dips. Jog to benches by baseball park and repeat. Jog to other benches by other field and repeat. Jog back to beginning and repeat to complete the deuce

Glencoe 5x5x5: 5 pull-ups, 5 burpee broad jumps, 5 swirkins, repeat 5 times

Jog to benches for another round of dirty mcdeuce: 12 x – step ups right leg, dirkins, step up left leg, lbc on benches. Karaoke across field and back, repeat. Only had chance for two rounds then head to Mary.

Mosey to Tennis Courts

MARY:
everybody choose your Mary x 12:
Aaarrrggghhh chose Rugby sit ups
Oo-de-lally chose Rosalita things
Oatmeal chose Freddy murcury
Eurizioni chose uptown crunches
AlrightAlright chose reverse crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oo-de-lally, Eurzioni, Oatmeal
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out while YHC tried to catch his breath from an asthma attack

ANNOUNCEMENTS:

Skyscraper: Mao Edition

Directed By: Chairman Mao

Supporting Cast: Team Fortnite (Pepper and Ant Man ), AlrightAlright , Ina , Coach K , Helmet

Musical Support: DJ Icebox

Special Guest: Starfish

9 pax joined forces to survive the Skyscraper: Mao Edition

Warmup
Side Straddle Hops
ISTs
Don Quixotes

Hold on Dear Life
The Rock spends most of the movie holding stuff up or hanging on for dear life; so, this was meant to mimic that.
1 minute Monkey Bar Hold
1 minute Forward Plank
1 minute Wilt Chamberlin

Fight the Bad Guys
1 Minute Prisoner Squats
1 Minute Pull the Rope
1 Minute Iron Hulk
1 Minute Mystery
1 Minute Rest

YHC gathered the Pax’s least favorite and favorite exercises to determine the mystery exercise. By the magic of Google Random Number generator, the Pax were award 1 minute of Monkey Humpers which was met with some complaints. After Round 2, AlrightAlright felt we spent too much time fighting bad guys and in jail, which is obviously impossible. You can ever never spend too much time fighting.

Get to Blimp
The PAX needed to make it to rescue BLIMP to get home.
Bear Crawl Ramp
5 Burpees
Crawl Bear Ramp
10 Lunges each leg
Crab Walk Ramp
15 ISTs each leg
Bear Crawl Ramp
20 Merkins
Crawl Bear Ramp
25 Plank Jacks
Crab Walk Ramp
30 Squats
Run to the Top

Lose Ya Leg
The Pax made it to the top but their Blimp blew up when the reached it. The force of the impact blew off their fake leg; so, they were forced to travel back down on one leg
1 Single Leg RDL, Hop Across Same Leg, 1 Single RDL opposite Leg, then go down a level.
RDLs were increased with each level until the PAX successfully escaped the Skyscraper.

At this point, new arrival Helmet did not seem to be suffering as much as the other PAX. YHC felt the best way to fix this was a long Mary Performance.

Mary
40 пингвин crunches – Helmet was able to embrace the suffering. Eruzione is this correct Russian?
21 LBCs
15 Scissors

Heard at F3
“That’s not where you play disc golf ”
“We should form an F3 Speedball, and prove to those guys they are out of shape”.
“As long as I’m at more workouts than Pepper it’s been a good week”

YHC appreciates all PAX for joining him at the first F3 Dallas Movie morning and looks forward to future collaborations with DJ Icebox .

Below you will find the trailer, Special Sauce / Movie theme song, artist discussion of theme song, along with the soundtrack. Hope you enjoyed your #burlesonbeatdown and F150 can finally now not bug YHC about writing a #backblast

https://www.youtube.com/watch?v=tQqEeepdD2U
https://www.youtube.com/watch?v=NB-4oD2ynSk
https://www.youtube.com/watch?v=t9QePUT-Yt8

#backblast
AO: Katy Trail
PAX: Oatmeal, Oo-De-Lally, Special Sauce, Icebox, Pepper, Alright Alright, Chairman Mao, Jim Whitaker (Moonshine), Dontcha Know (F3 Greensboro), Ina, jon (Gambler)
QIC: jon (Gambler)

Warm-o-rama:
SSH
IST
Don Quixote

Mosey to Track only to find it locked for renovations (we later found out that only the bleacher portion was locked, but it was too late)

Doak Walkers:
Run from stadium wall to Doak Walker statue, run back, 10 burpees, repeato with decreasing burpees until you do 1 burpee.
(distance was 1/10th of a mile to the statue and another 1/10th back)

Native American Run:
After 2 miles of running and 55 burpees, Gambler decided that we needed more cardio, so we did a 1 mile Native American Run around campus and back to La Madeleine.

6 Minutes of Mary:
2 sets of 1 minute planks
Heels to Heaven (some interesting counting and lots of chatter was heard during this portion as the PAX finally caught their breath)
LBCs (counting was somewhat improved)
Some more abs

NMM:
Not much chatter during the Doak Walkers as the PAX were all gassed.
Great to have Jim Whitaker (one of the F3 Dallas planters) and Dontcha Know with us from out of town.
Chairman Mao tried to roll up the stairs to the statue at one point and found that an ineffective strategy.
Thoughts of le Tour de France and cyclists struggling up mountains were the only thing that kept YHC and Oo-De-Lally with the group during the Native American Run. We were both in “a spot of bother.”

COT:
Gambler prayed us out.

Announcements:
Scotch Night was a great success. Attendance was better than any workouts this week. #tclaps Icebox
Next Happy Hour is August 10th. Mark your calendars, especially you Thomas Rhett fans (Teasip, Coach K).
Starfish in town from Austin on Saturday. He also helped plant F3 Dallas, so let’s show him how we’ve grown.