Category: Backblast

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15
Seal Jacks x 15
Merkin Jacks x 15
Windmills x 10
Squat Jumps x 10

THA THANG:
Mosey to Fountain at the corner of Hillcrest & Lovers

Irkins x 5
Dirkins x 5
Dips x 5
Rinse & Repeat

Mosey to Tennis Courts at Curtis Park

5x5x5

Over the line Burpees x 5 (burpee followed by side jump over the out of bounds line)
Bearcrawl or Crawlbear width of both courts
Jump Lunges x 5 each leg
BC or CB back to other end of tennis court
Rinse & repeat 4 more times. Length of the bear crawl was shortened by half a length of a court each time. Reps of the Burpees and Lunges stayed at 5x.

Gassers x 3
Run width of both tennis courts – down, back, down, back

Mosey to Curtis Park playground for Mary. (who would’ve guessed that every playground in the park cities is a soft top)

Ground to Bench Planks x 20
Freddie Mercury x 10
Toe touch with alt leg elevated x 10 each leg
Rugby Sit-ups x 10

Mosey back to Caruth Park and wait for the six

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, AlrightAlright, Ina, Boney Express, Chairman Mao, Candy Cane, Aaarrrggghhh, Numb Tucks
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
This beatdown turned out to be much more running then Special Sauce thought it would be. All in we covered about 3 miles – Life lesson: Distances on Google Maps are further than they appear. There was plenty of hate early on during the 5x5x5, but most of it subsided by round number 2 as most of the PAX, me included, was too winded to make words. Spread took a 4 second head start on the last gasser and was still caught by AA & Chairman – he blamed the loss on being old. Great to have Candy Cane back for a Wednesday workout, 10 minutes of bearcrawls is a great way to return from a torn rotator cuff. Boney Express tweaked his calf on the last gasser (diagnosed as a pull by Dr. Mao), but fought through the pain and was able to make it back to Caruth. Keep him in your thoughts as he was worried about the hostile comments from the M upon his return home.

ANNOUNCEMENTS:

AO: Lake Highlands Elementary
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
Lunges x10
Hillbillies x15

THA THANG:
Big lap

Dirty McDeuce
3 sets, 4 exercises, 12 reps each; short lap in between each set
Dips
Squats
Dancing Bears
Monkey Humpers

Jacob’s Ladder
Start with 1 swerkin, run, 5 burpees, run, etc

Calf raises x25
Irkins x20
Step-ups x10 each leg

Intrabeatdown in-house EH attempt was made at this point at the residence of one David Brezik, but there was no answer to the knock. Will have to try this again.

At this point YHC was close to toast, but Ant Man was not going to let him get out of it that easily.

MARY:
LBCs x10
Freddie Mercuries x10
Dollies x10
Rosalita x10
Alabama prom dates x15
Pickle pounders x15

Big lap

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Ant Man
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
Oo-De-Lally prayed the PAX out, grateful for the breeze.

MOLESKIN:
It was a hot one, and this was not helped by the amount of Whataburger and Bud Heavy YHC consumed over the weekend. YHC was close to an early ENDEX but the PAX were encouraging and pushed him forward. AlrightAlright was again lambasted for his views on Queen. For the record, the most overrated musician ever is Bruce Springsteen and no such further maligning of Queen will be tolerated. Overall, a good #PMQ but balls was it hot.

ANNOUNCEMENTS:

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side straddle hop x20
Imperial storm troopers x20
Merkins x10
Squats x20
Overhead claps x25

THA THANG:
Mosey to parking deck
Run to top of parking deck via stairs
Jacobs Ladder with burpees x5

Mosey to the quad
Partner suicides
Alternating shoulder taps x100
Merkins x200
Flutter kicks x300

Mosey to the abyss
Bring sally up with Al Gore

Mosey to playground

MARY:
Deck of death for 5 minutes then 1 minute plank

COUNT-OFF & NAME-O-RAMA:
PAX: Sooner, AlrightAlright, Teasip, Coach K, Chairman Mao, Eruzione, F150
QIC: Shake Weight

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey around tennis courts.

Ssh x20
IST x15
Merkins x10
Squats x10

THA THANG:
Bear Crawl follow the leader across bridge to #TheIsland
Irkins x12
Bear Crawl across the bridge and back
Dips x12
Bataan Death March (3 burpees)
WWI Sit Ups x12
Derkins x6

Mosey to Goar Park Gazebo
Dora 1,2,3 (LBC, Freddie Mercury, Flutter Kick) as partner runs a lap around the park

Mosey to fountain
Nipple Scraper Merkins x8
Abyss Parker Peters over the water x20
Abyss Derkins x6
Abyss Irkins x12
Abyss Nipple Scraper Irkins x8

Bataan Death March (Squats with Overhead Claps x5) around Goar Park and Williams Park.

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Coach K, F150, Teasip, Neutered
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
INSERT

ANNOUNCEMENTS:
1. 2ndF Happy hour tonight
2. 3rdF event Saturday

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15
Monkey humpers x15
Calf raises x20

Mosey to trail with karaoke en route

THA THANG:
6 burpees
QM
Carolina dry docks x10
Overhead claps x20
QM – scout run (mosey pace while PAX in the lead sprints ahead 30 steps then sprints back to the back of the line)
Alabama prom dates x20
QM
Dancing bears (sic ’em) in cadence x10 (start on all fours in bear crawl position, 1-lift right arm and left leg to uncomfortable height, 2-return, 3-opposite arm/leg, 4-return)
QM
Calf raises x25
QM – first half was speed skaters/dutch skate in a line, second half was regular run
Pickle pounders x20
QM
Calf raises x19 because YHC fell off the platform
QM
CDD x10
OHC x20
QM
6 burpees OYO

Meander half way back because YHC’s legs were toast, mosey the second half back

MARY:
Mary was delayed due to the pre-beatdown #Chippendale of AlrightAlright and Eli and concerns over bare backs on concrete. YHC was gracious in his waiting.
Hello Dollies x10
LBC x10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Pepper, Eli
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
AlrightAlrightgave the PAX permission to not touch his back, which was appreciated. You coulda laid sod back there. YHC prayed us out and expressed thanks for the men of F3 and how they push him and all the rest of the crew to get better and be better.

MOLESKIN:
Seems as though Pepper did a number on the collective yesterday as we had a low turnout this morning. That or YHC’s previous #katytrailthursday gave them a run for their money, though my money is on the former. Despite warnings given by Pepper no merlot was splashed after he consumed a sleeve of Chips Ahoy last night. The usual burpee grumbling. Speed/dutch skates were supposed to last a full QM but an #Omaha was necessary. When describing the start position for CDD the phrase “face down butt* up” was used but was not taken farther than this. The scout run seemed to be a hit. Pretty sure an elderly woman heard a bit more than she wanted to while AlrightAlright was explaining a pickle pounder to Eli.

ANNOUNCEMENTS:
1. 3rdF on Saturday – Second Saturday – June 9th – Chairman Mao is your Q for this event.
2. 2ndF Happy Hour – Friday – Pepper is the Q, Ozona’s at 5 pm, M’s are invited and encouraged to attend.
3. F3 Gear Q Coach K – Artistic PAX should submit F3 Dallas logo designs him. Be on the lookout for a poll with designs in the coming weeks.
4. GoRuck conversations on BAND about this fall.
5. Lake Highlands PM workouts coming soon.

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Sprinkler x 10
Hill Billy x 10
Windmill x 10
Merkin x 10
Sumo Squats x 10

THA THANG:
Bolt 45s
15 squats full to halfway
15 half way to down
15 regular squats
Mary 45s
15 Dollys
15 Flutters
15 Rugbee
Repeato 3x

Mosey to Tennis Court
Tennis Court Cardio – start doubles line, perform exercise across courts and back. 10 merkins between two courts, far side of courts, and between again, 30 merkins total.
Reverse Lunge Walk
Broad Jump
Lunge Walk
Webbicide in between each cardio set. 3 T-merkins for each line touched, 27 t-merkins per webbicide.

Mosey to Soft Top

Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers
ATMs
15 Alt Sh Touches, 10 Tempo Merkins, 10 Merkins

MARY:
Sweat Angels x 15
Freddie Mercury x 12
Flutter Kick x 12
LBC x 12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Coach K, Icebox, Ina, Oo-De-Lally, Special Sauce, Splash, Spread, Gambler
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Low amount of mumble chatter this morning. Everyone was wondering where BOOMER and Neutered were; delayed as long as possible in the parking lot before heading to the soft top. PAX quickly corrected the QIC on his counting during the Rugbee situp part of the Mary 45s (henceforth renamed Dolt 45s and to now include Homer to Marge (DOH!)). QIC modified the tennis court cardio, changing the second webbicide to a regular suicide to head off a PAX revolt. Several PAX pulled a #Chippendale due to the high humidity.

ANNOUNCEMENTS:
1. 3rdF on Saturday – Second Saturday – June 9th – Chairman Mao is your Q for this event.
2. 2ndF Happy Hour – Friday – Pepper is the Q, Ozona’s at 5 pm, M’s are invited and encouraged to attend.

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x15
Overhead Claps IC x15
Mountain Climbers IC x15
Daisy Pickers IC x15
Mosey around the park back to playground

THA THANG:
50 of each exercise
Arms:
· Merkin
· Alternating Merkins w/ coupon
· Overhead Press w/ coupon
· Colt 45
· “This guy” – Thumbs (facing up) to shoulder blades
· “That guy” – Thumbs (facing down) to small of back
Upon competition run around bleachers and back

Ab Station:
· Hanging Knee Tuck Twist
· Hello Dollies
· Hanging Bicycles
· Flutter Kicks
· Hanging Scissors

MARY:
Together ATMs
Alternating Should Touches IC x15
Tempo Merkins IC x10 (down on 1,2,3, up on 4)
Merkins OYO x10

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Oo-De-Lally, Teasip, Ultra, AlrightAlright, Isaiah, Coach K, BOOMER, Hippy
QIC: F150

CIRCLE OF TRUST/BOM:
YHC reminded each of us that we are leading people in our lives and how we do so reflects who we follow whether that is Jesus Christ or another religion or person. How do those that you led see your leadership?

Ultra shared a prayer request for his father-in-law’s upcoming surgery. We prayed for him in closing.

MOLESKIN:
There was some mumblechatter as we began the gloom about the short rain and some lightening, if there had been more we would have ENDEX. After our Warm-o-rama it was nice to have a mosey around the park Native American style – keeping all the PAX together. When we arrived back to the playground Ultra joined us, he had been earlier but left before any PAX showed up due to lighting. Our fearless Nantan was able to contact him and get him to join us. Great job AlrightAlright.

During The-Thang there was not much mumblechatter due to the nature of doing 50 of any exercise against the clock. AlrightAlright did note that he asked what we would be doing this gloom and took YHC’s response of abs as to be mean our traditional ab workout…not hanging ab workout. Which is exactly what AlrightAlright worked out last night. Thats good he can always use more ab workouts.

Boomer was victorious over the CMU/Coupon this gloom, even brought gloves to ensure there was no way of a surprise.

We are in an exciting time for F3 Dallas as we multiple new PAX leading workouts. This week we have a Shake Weight VQ on Saturday and two VQs last week. PAX continue to EH the Sad Clowns of Dallas and lets make a change in male leadership, fitness, fellowship and faith.

ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q
2. 2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets