Category: Backblast

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Stage – Style – Exercise – Category – Winner – Most Aggressive
1 Flat – SSH x20 Burpees x10 – Sprint – Special Sauce – N/A
2 Flat – IST x15 T-Merkins x15 – Sprint – Coach K – N/A
3 Team Time-Trial – Each Member of Team Must Lead a Lap – Team – Team BMH – Icebox
4 Flat – Monkey Humpers x10 World War I Sit Ups x15 – Sprint – Special Sauce – N/A
5 Hilly – Bear Crawl Down and Back – Sprint – Special Sauce – N/A
6 Hilly – Crawl Bear Down and Back – Sprint – Special Sauce – Coach K
7 Flat – Box Jumps x15 – Sprint – Coach K – Radio
8 Flat – Sprint – Sprint – Special Sauce – Ant Man
9 Hilly – Crab Walk from benches to crosswalk – Sprint – Coach K – Teasip
10 Mountain – 10 Bobby Hurleys and run to the top and back – Climb – Chairman Mao – Ina
11 Mountain – Burpees x5 Lunges x10 IST x15 run to the top and back – Climb – Chairman Mao – Teasip
12 Mountain – Merkins x20 Plank Jacks x25 run to the top and back – Climb – Coach K – Chairman Mao
13 Flat – 12 Dips 12 Derkins 12 Irkins – Sprint – Special Sauce – N/A
14 Hilly – Bear Crawl Up One Ramp Run Up the Next – Climb – Chairman Mao – Special Sauce
15 Hilly – Run Up 2 Ramps and Back Down – Climb – Special Sauce – Chairman Mao
16 Flat – Run to Pull Up Bars and do 10 Pull Ups – Sprint – F-150 – Ant Man
17 Flat – Team Laps… first person to finish – Team – Team BMH – Pepper

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Pepper, Special Sauce, Icebox, Ina, F150, Chairman Mao, Oo-De-Lally, Plus One, Teasip, FNG: Radio
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Yellow Jersey Winner (Best Overall): Special Sauce
Polka Dot Jersey Winner (Best Climber): Chairman Mao
Green Jersey Winner (Best Sprinter): Coach K
White Jersey Winner (Best Over Age 40): Ina
Team Winner: Team BMH – Icebox, Pepper, Plus One

Stage Winners:
Special Sauce: 7; Coach K: 4; Chairman Mao: 3; Icebox, Pepper, Plus One: 2; F150: 1

12 PAX gathered to compete in the Second Annual F3 Dallas Tour de France (YHC showed up to officiate). The race did not disappoint, as all of the PAX gave the maximum effort throughout the workout. Everyone competed for stage victories and made each stage exciting. There were a couple controversial stage results, which aligns perfectly with the actual Tour de France. Special Sauce grabbed the lead early with multiple sprint stage victories and the lead was insurmountable for the climbing specialist Chairman Mao. One of the climbing favorites prior to the race was Pepper, unfortunately he spent too much energy in the sprint stages, and even gave up some extra calories along the way. The climbs certainly had the feel of le Tour, and it showed on the faces of the competitors as they neared the summit each time. This was a heck of a workout for Special Sauce to bring an FNG to, but Radio was strong throughout. Welcome to this crazy brotherhood.

ANNOUNCEMENTS:
1. Happy Hour
2. Shirts

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to Tennis courts
SSH x18
IST x15
Daisy Pickers x12

THA THANG:
Start with Paint the Lines, then do Bearway to Heaven
Squats x10
Del Brown (10 merkins, crab walk to halfway between the courts, 10 diamond merkins, bear crawl to end, 10 T merkins. Go back with 10 merkins, 10 hand release merkins and 10 wide grip merkins)

Intermittent Mary: LBC x20, Penguin Crunch x 20

Iron Hulk (1 merkin, 4 OH air press, increasing by 1 and 4 to 10 and 40)
Paint the Lines, then mosey to playground. Partner Up for 50 pull-ups and Flutter Kicks

Mosey back to tennis courts and finish up with Merkin suicide (run to first line and back, 1 merkin, second line and back, 2 merkins, etc.)

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: JoJo, Coach K, Oo-De-Lally, AlrightAlright, Icebox
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed for Icebox sister as she is Aspen near the wildfires, as well as for the fundraising for YHC’s mission trip to Bulgaria (big fundraising event is this Sunday).

MOLESKIN:
Some critiquing of the speed of the cadence at the beginning of the Iron Hulk, which YHC quickly adjusted as he is always an accommodating Q. Several comments made about being more comfortable on your knees or being used to being on your knees during the Iron Hulk as well, but YHC and the PAX resisted the urge to take the bait on the softball set up.

ANNOUNCEMENTS:
1. July 13 – Happy Hour TopGolf
2. Shirts

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
AlrightAlright and other PAX were really impatient and couldn’t wait to get to the main set of excersizes, so the warm up was cut short:

SSH x 15
IST x 15
Overhead claps x 15

THA THANG:
1776 yard (1.01 miles) run – 1.5 laps around Caruth Park, then go to the soft top.

Partner up and do the following:
100 Merkins
100 LBCs
100 Maroccan Nightclubs
100 pullups
100 Squats
100 Mountain Climbers
100 plank Jacks
100 Overhead Claps
100 Dips
100 Leg Scissors
100 Stepups
100 American Hammers
100 Shoulder Taps
100 High Knees
100 SSH

Finisher:
2 x bear crawl across tennis court and back
76 burpees

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright, Coach K, Icebox, Ina, Sambuca, Pepper, Teasip, Shake weight, Special Sauce
QIC: Eruzione

CIRCLE OF TRUST/BOM:
Prayed for our country and for everyone who fought hard to give us the freedom we have today.

MOLESKIN:
11 PAX gathered this morning for patriotic 1776 beatdown at Caruth Park.

1776 Patriot Games workout got originally started by F3 Suncoast last year. This year,
at least 4 other F3 regions joined in this new holiday tradition. F3Dallas is one of them.

ANNOUNCEMENTS:
1. Happy hour at Top Golf next Friday

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops
Imperial Storm Troopers

THA THANG:
Native American Burpee Mile (1/4 mile + 12 burpees X 4)

Partnered up, P1 does a perpetual 5X5 of swirkens, pull-ups, and squats while P2 runs a 1/2 mile. Repeated

We didn’t move as fast as I had planned, was hoping to get some sprints in under the lights, hopefully next time

MARY:
Falco, Rock Me Amadeus – flutter kicks + rugby sit-ups with “Amadeus”
Lil Jon, Bia Bia – penguin crunch + Alabama prom date with “Bia”
Cardi B, I Like It – Freddy Mercury’s + LBC’s with “like”

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Pepper, Oo-De-Lally, F150, Teasip, Splash, Coach K, Special Sauce; FNG: JoJo
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:
I’ve taken splash’s feedback and will do more warmup next time he’s at one of my Q’s (at the rate we’re going at it’ll only be twice a year). Didn’t hear a lot of mumblechatter, once again starting with a burpee mile gassed a few of the PAX out

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. 4th of July workout tomorrow at Caruth Park 07:00
3. F3 Dallas shirts pre-order is currently open until July 13th.

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
ISS X 20
High Kicks
High Knees
Butt Kicks
IT Stretch
Inch Worms
50 Yard Runs (25%, 50%, 75%, 100%)

THA THANG:
Tennis courts were occupied so we mosey to fountain

Partner Wheelbarrow Walks
Holding Right Leg Only ½ then switch to holding left leg only for other half
Both legs held on the way back.
Each partner X2

Mosey across the street for Stars and Stripes
Stripes = Run down to the far end of the walk way and back (Roughly 100yds each way)
Stars = Star Burpeess, Jack Merkins, American Hammers, WWsitups
Partners combined to run 13 stripes and 50 of each Star exercise.

Irkins, Dirkins & Dips
2 Sets IC – 10/5

Mosey over to the wrong set of stairs, but nonetheless we found some stairs.
Single Legs Stair Jumps X 10/leg – Rinse and repeat 5x per leg

Alternating Bench Planks – 20×2 IC

Mosey Back to Soft Top

MARY:
Hanging Knee Tucks 3×10, Planks in between sets
60 seconds of rotating flutter kicks to get us to 0800

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Oo-De-Lally, AlrightAlright, Teasip, Pepper, Coach K, Sir-Mix-A lot
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out. Thankful for 🇺🇸 and our freedom, safe holiday week for everyone.

MOLESKIN:
The 13 down and back stripes ended up being way more difficult than anticipated. PAQ agreed if it were to be repeated again, each length of the run should count as one stripe. Had some great Remember the Titans movie quotes going during the “stars” portion. Thanks to AlrightAlright for misguiding us when looking for a set of stairs, should’ve listened to Teasip . Pepper was not a fan of the rotating flutter kicks, he appreciates the purity of the standard flutter.

ANNOUNCEMENTS:

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x18
Daisy Pickers/Cotton Pickers/Reachbacks x12

THA THANG:
Mosey to the tennis court for paint the lines, followed by merkin suicide (2 merkins, run to the first line and back, 4 merkins, run to the next line back, 6 merkins, etc.).

Follow up with lunges across tennis court, stopping halfway for 10 squats, and 10 gorilla squats at the end. Backwards lunges back, with 10 squats halfway and Bolt 45s at the end. Finished our our time on the tennis courts with another paint the lines.

Moseyed to the Playground for partner pull ups (50) and WW1 sit-ups.

Moseyed to the fountain for mountain climbers x15 and nipple scrapers x10

Finished up with partner DORA at the gazebo (100 burpees, 200 OH claps, and 300 LBC with other partner running lap around field).

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright Oo-De-Lally Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
Quick CoT as we almost forgot. Teasip prayed us out.

MOLESKIN:
Some grumbling at the number of merkins for the merkin suicide (that wasn’t as bad as AlrightAlright expected), but overall not much mumble chatter this morning. There was some grumbling about the choice of burpees for DORA, but overall a quiet morning, as there was a lot of moseying and not a lot of stationary time for mumble chatter

ANNOUNCEMENTS:

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Merkins
OHC

Lap around the park then mosey to rugby field

THA THANG:
Dora 1-2-3
100 Dips
200 Irkins
300 LBCs

Mosey to tennis court

Lunges with Carolina dry docks at the gaps, 5-10-15-20-25, total of 75 reps
Reverse lunges with Alabama prom dates at the gaps, same as above
“Ronaldo” (Karaoke) Suicides – in honor of the World Cup (labeled a “communist sport” by our red-blooded American Texas Fightin’ Aggie Teasip)
Calf raises x30

Dancing bear crawls were planned but had to be cut due to time constraints. Maybe next time.

MARY:
Penguin crunches
Freddie Mercuries
Dolly
Homer/Marge
Rosalita
Butterfly crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Froman, FNG: Belk Bowl
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:

MOLESKIN:
Low turnout this morning for what was truly some pretty great weather all things considered. The Q was quite sluggish after being out for 2 weeks due to a week-long #circumsack and vacation. We were joined by an FNG (Taylor Maloney) that YHC has the pleasure of working with at Baylor. He is an Aggie and was given the nickname of Belk Bowl. You can figure out who came up with that one. After being named after maybe the least sexy bowl game of all time, hopefully he’ll come back.

ANNOUNCEMENTS:
1. 2nd F Happy Hour July 13th
2. F3 Dallas Shirts pre-order is currently open until July 13th CLICK HERE to order.