Category: Backblast

 

 

 

 

 

 
AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Merkins x10
Monkey Humpers x5THA THANG:
2 lines for Double Applesauce Bataan Death March (guy at the back does 5 merkins). Run from Caruth Park to Snider Plaza.CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYOMosey through Parking Lot

DORA
Partner 1: run around fountain and back
Partner 2: perform exercise
Flapjack and repeato until the team has completed 100 merkins, 200 squats, 300 flutter kicks

Mosey to Fountain
Partner carries

CDD x12
Lunges x12
Overhead Claps x12
Bobby Hurley x12 OYO

Mosey to Dickens

Double Apple Sauce Bataan Death March (3 burpees) all the way back to the Park

MARY:
Rosalita x20
Rugby Sit Ups x10
Protractor

Sprint back to flag

AO: Glencoe Park
F3 WELCOME &DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20 (10 in silence)
Imperial Storm Troopers IC x20 (Walking to the left)
Merkins IC x20

THA THANG:
YHC drew a magnificent clock using chalk.
Each number had significance.
Written under each number was an exercise
EX: 4 Mountain Merkins: =Perform 4 Burpees OYO, followed immediately by performing Mountain Merkins AMRAP until timer went off.

Upon time expiring via a buzzer, the PAX would continue moving forward; ex: move from 4-5, in a clockwise rotation:

1 HillbilliesAMRAP for 3 mns
2 MerkinsAMRAP for 3 mns
3 Side Straddle HopsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

4 Mountain MerkinsAMRAP for 3 mns
5 BurpeesAMRAP for 3 mns
6 Jump SquatsAMRAP for 3 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

7 Imperial Storm TroopersAMRAP for 2 mns
8 LungesAMRAP for 2 mns
9 Monkey SquatsAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 3 laps as a unit, resuming the next clock position in your clockwise rotation

10 Lt DanAMRAP for 2 mns
11 Big Boy Situpsfor 2 mns
12 Plank JacksAMRAP for 2 mns
    PAX mosey swiftly around the perimeter of the clock 12 laps as a unit.

MARY:
Hello Dolly IC x20
Flutter Kicks IC x20
Box Cutters IC x20
Plank jacks 60 seconds IC

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

CIRCLE OF TRUST/BOM:
YHC prayed for our men and our role in being a leader in our spheres of influence.

MOLESKIN:
The Gloom’s work out gave way for plenty of room for mumble chatter mostly from AlrightAlright. It was right out of the gate with the questioning of the Qs ability to 4 count the SSH, so YHC decided that our SSHs needed to be counted in silence to see who was able to keep count. Plenty of comments were fired at one another as form of exercises were watched by those doing Hillbillies. Over all it was a great workout in the gloom.

We welcomed our FNG (now named Caterpillar) into our band of brothers.

ANNOUNCEMENTS:
1.Poll on BAND about standing weekly lunch
2.Happy hour May 11
3.Scotch Club May 17
4.GrowRuck Memphis Sept 21-23

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
Hillbillies

THA THANG:
Mosey to the Katy trail, mix in some karaoke, high knees, and butt kicks.

10 werkins, 10 diamond merkins, 10 merkins
Quarter mile interval
Flutter kicks, squats
Quarter mile interval
10 burpees, Monkey humpers
Quarter mile interval
10 burpees
Quarter mile + Bataan death march to benches
Dirty mcdeuce – irkin, dips, dirkins, OH airpress
Half mile Indian run
Flutter kicks
Quarter mile interval
5 burpees
Quarter mile interval

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Teasip, Gambler, Aaarrrggghhh, Chairman Mao, Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
High knees
Butt Kicks
Leg Kicks
Heel to Toe Grabs
Karaoke
Side Lunges
In & out merkins (5 wide, 5 regular, 5 narrow)

Mosey to Soccer field.

THA THANG:
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines

Mosey to Soft top

4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
-pull ups
-tempo lunges
-mountain climbers
-Carolina DD

Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2

Burpee w jumps over single/double line
5,4,3,2,1
Sprint to far line of tennis court and back pedal in between each round of burpees

MARY:
Mosey to soft top for Mary

LBCs
Toe touch w/ off leg hovering
Freddy Mercury
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups

Mosey Back to the flag for Al Gores until the clock struck 545

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!

ANNOUNCEMENTS:

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20
Squats IC x20
Cotton Pickers x20
Plank Shoulder Taps IC x20
Arm Circles IC x15 both ways
Cheerleader IC x10

THA THANG:
At each glow stick along the route add one rep to each exercise – 11 stations – 6 exercises = 66
Exercise 1 = Monkey Squats
Exercise 2 = Squats
Exercise 3 = Burpees
Exercise 4 = Merkins
Exercise 5 = Mountain Climbers
Exercise 6 = Carolina Dry-docks (did not get to due to time)

Hold Al Gore until all in after each round

MARY:
Hello Dolly IC x20
Flutter Kicks IC x21
Box Cutters IC x18

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Ant Man, BOOMER, Hippy, Teasip, Pepper, Oo-De-Lally (FNG)
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared what his Discipler shared with him that we are all like a bucket, when it is filled with water and carried through a crowd is spills over onto people. The same is true with us when we are filled with Christ and we interact with others, our life ought to spill out into others lives. Am I splashing on the life of others around me?

MOLESKIN:
There was much mumblechatter this morning whether it was focused on F150s 4 count abilities…or really the lack of the ability during our warmups. What was up with that Cheerleader warmup?!? During Route 66 some of the PAX embodied one of our focuses which is to not leave anyone behind. In between each of the rounds our PAX tried to guess the next exercise or they may have been suggesting some for future workouts. There was one moment in between round where all the PAX seemed to be starring at Aaarrrggghhh who was starring at AlrightAlright…it was clear to 1/2 the PAX that Aaarrrggghhh was asked for a 10 count and 1/2 thought AlrightAlright. Tunnel of love was requested but F150 thought it best to not subject Oo-De-Lally to such.

ANNOUNCEMENTS:

 

AO:Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
SSH x32
IST x32

GI Jane:
1/2 mile
Burpee Pull Ups x174
1/2 mile

MARY:

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

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Teasip joined YHC in the gloom for a beatdown in honor of the VA Tech massacre that happened 11 years ago. For those who don’t know, I was living in Virginia at the time and knew two students that passed, which is why it’s a big deal for me. I made this workout four years ago in remembrance of them and the other 30. Description of the workout and why I made it below if you’re interested (obviously heavier subject matter, fair warning)

11 years ago, two students were shot in their dorm. About two hours later, 30 more people were killed. Among them were five faculty and 27 students. Thus we have 32 reps in honor of them. The workout is made like the Murph and every other hero workout: when you’re in pain you think of what they went through and power on. In this case, it was 174 rounds of gunfire. If you’re wondering why schools have upgraded security alert systems, it’s because students weren’t alerted of the shooting until 2 hours after it started because it wasn’t considered an “active threat”.

A holocaust survivor held the door shut so his students could escape through the window – once they had all escaped he let the door go and was shot. An ROTC officer charged at the gunman giving the other students he was with time to run away but was shot in the process. Another professor managed to sneak his students to his office with a locked door. While he was trying to check on the situation he was shot. These three should be remembered for their sacrifices.

All this to say, we’ve been put in each other’s lives for a reason. Being a hero isn’t necessarily taking a bullet for someone. It can be as simple as helping a coworker, friend, relative, neighbor, or even just saving yourself. Doesn’t matter how big or small – cause the world needs what little good it can find. Thankful for all y’all men

ANNOUNCEMENTS:

 

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
Training Montage, Rocky IV – warmup

THA THANG:
Bye Bye Bye, NSync – back plank + dip with “bye” (50)

Meant to Be, Bebe Rexha – plank + merkin with “be” (45)

Put On, Jeezy – Penguin Crunch + WWII with “on” (85)

Runaway, Bon Jovi – sprint back and forth bt courts

All the Stars, Kendrick and SZA – alternate lunge + burpee with “stars” (18)

Bounce It, Juicy J – t claps + squats with “bounce” (60)

I’m Alright, Kenny Loggins – cliffhanger pull-ups with partner

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Money Bag, Cardi B – Freddy Mercury + LBC with “money bag” (67)

Friends, Marshmello – suicides

All Night, Chance the Rapper – downward dog + dry docks with “all night” (31)

Want U Back, Cher Lloyd – flutter kicks + Rosalita with “want u” (32)

Drip Drop, Empire – overhead press + Bobby Hurley squat with “drip” (43)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Til I Collapse, Eminem/Nate Dogg – sprints

A playlist featuring Vince DiCola, *NSYNC, Bebe Rexha, and othersopen.spotify.com

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Coach K, Chairman Mao, Ant Man
QIC: Icebox

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

AO: La Madeleine
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Gold Digger, Jon, Ina, Neutered, Wait Time
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:.
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
 2. April 13 Blackops at Norbuck Park in Lake Highlands

This week is a big week for F3 Dallas. The weather is coming back into the Spring temperatures which means it’s time to EH men who have used the weather. We also have a Black Ops on Friday (April 13) in the Lake Highlands area at Norbuck Park5:30 AM. Later that night we have our 2^ndF Happy Hour at Ozona Grill and Bar. With all this excitement this week and potential let’s reach out and make each day count!

Weekly Q Helpful Source:
Men if you are looking for what F3 is about in leadership check out the F3 Roundtable Soundcloud.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: TBA

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: TBA

Thursday:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: TBA

Friday:
Bootcamp Workout, Blackops Norbuck Park
5:30-6:15 AM
Q: F150

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: TBA

Weather Policy
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park0530, great location for all our Lake Highlands PAX.

PAX: Aaarrrggghhh, Ant Man, Gold Digger, jon, Ina, Neutered, @WaitTime (F3 Omaha), Alright Alright

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

Naked Man Moleskine:
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

Announcements: Happy Hour tomorrow night at Ozona at 1730 & beatdown at Norbuck Park tomorrow at 0530.

 

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Seal Jacks x20
Hillbilly x15
Slow side lunges x10
Cotton pickers x10
Jacobs ladder (starting at 5) finger merkins and gorilla squats

THA THANG:
Aiken Legs
    Squats x20
    Lunges x20
    Split jacks x20
   Imaginary box jumps x20

Bat Wings (boring I was told)
    Forward arm circles x20
   Backward arm circles x20
    Seal claps x20
    Overhead claps x20

Indian run around Caruth to tennis courts

Aiken Legs
Abs: Uptown crunch (left/right), LBCs, reverse crunch x12
Lunge across both tennis courts while doing a hand release merkin on each line
Reverse lunge back with WWII sit up at each line

Aiken Legs
Bear crawl across both courts, crawl bear back, lunge across both courts with a squat at each line, crab walk back

Aiken Legs

MARY:
With little time we decided to squat it out and got up to 28
Total squats guesstimate: 133

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Eruzione, F150, Ina, Neutered, Rocket Man, Special Sauce, Spread
QIC: Aaarrrggghhh

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
2. April 13 Blackops at Norbuck Park in Lake Highlands