AO: Coffee Park #west side F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: SSH x20, IST x15, Vegetable Pickers x10, run a warm up lap
THA THANG: 3x5x5 (Pull ups, Swerkins, Squats)
Partner up, Partner 1 runs a lap while Partner 2 bear crawls a short lap. If Partner 2 finishes the bear crawl lap, switch to crab walk. Flapjack and repeato until both Partners ran 2 full laps.
Dirty McDeuce: Dips x12, Rugby Sit ups x12, Burpees x12, T Merkins x12. Run to largeish, bigish tree and back. 3 total laps.
Squats til time
MARY: Done during McDeuce
CIRCLE OF TRUST/BOM: YHC prayed us out
MOLESKIN: A few F bombs on the Rump scale, especially during the bear crawl laps and burpees during the McDeuce. I’m sure there was other mumblechatter, but I forgot since I was delinquent with my BB. Sorry guys.
ANNOUNCEMENTS: 1. 4x4x24 next Friday-Saturday 2. TID 18K March 6 at 0700 3. GrowRuck April 9-10 4. F3 Golf coming soon
PAX: Agnes, Bleep, Classified, Sex Panther, Slippy & Slushii
AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA: SSH, IST, Veggie Pickers
THA THANG: Made our way to the Caruth Park tennis courts down Turtle Creek Blvd. and stopped at end of each block and completed the following:
Squats & reverse crunches x 12
Loiners & WWI sit ups x 12
Merkins & Rugby sit ups x 12
Turkish get ups x 12
Hand raises x 12
Tennis Court Suicides:
Round 1) Run to long end and bear crawl/crab walk back
Round 2) Run to long end and lunge/broad jump back
Mosey back to Coffee Park with same set of exercises between blocks.
MARY: Reverse crunch, big boy sit ups, rugby sit ups x 6
MOLESKIN: Beautiful crisp morning. We did start out beat down with GAMS (grown ass men skipping) and were called out by neighborhood runners. It was great to hit the courts again at Caruth and look forward to future rings and things workouts once that AO opens again.
Wednesday 1/20 please bring any suits, slacks, button ups that are no longer in use to you but still have life in them. Splash is collecting to support a great cause.
THA THANG: DFIB – DORA (Pax 1 runs down street and back while Pax 2 does exercise, FlapJack) – 100 Merkins, 200 LBC, 300 Lunges (100 front, 100 side, 100 back)
Slushii – Partner up and race down Turtle Creek Blvd and back (~.75miles). When you get to the “T” intersection each pair does 50 LBCs, 50 WW1 sittups, and 52 American Hammers (Double Count). Mosey back to soft top – 3x5x1 – pullups, box jumps, dips.
MARY: Jlo x 10 IC
Box Cutters x 15 IC
Windshield Wipers x 15 IC
Dolly x 15 IC
Rosalita x 15 IC
CIRCLE OF TRUST/BOM: Thankful for another day to workout together
MOLESKIN: Started off with an unknown number of PAX. Warmed up with 5 PAX and after the mosey to the side street a Willy Loman showed up. There was some mumblechatter about changing the name of Dinger to Shallow Hal due to his tailbone soreness from his first day….still TBD. Great 2nd F after the workout getting to know the PAX a little more. Thankful for the fellowship after the beatdown.
ANNOUNCEMENTS: 1. Potential HH @ Dfibs house Friday starting at 5pm 2. Cocktail making class December 9th – see band
Modified four corners starting at playground and working around the park counterclockwise x 5 rounds increasing reps by original number each lap:
5 pull ups bear crawl to large tree in NE corner
10 squats; run to bleachers in NW corner
5 derkins; backward run to SW corner
10 Russian twists; sprint back to SE corner playground equipment
Omaha after 4 rounds to get in some TCB suicides starting at the far north end of Turtle Creek Blvd:
Start with a T merkin x1
Run to alley
Carolina dry dock x1
Bear crawl back to start; complete T merkin x1
Sprint to Villanova
Sprint back to start
Repeato adding one rep (Omaha run for bear crawl in rd 2)
Mosey back to playground to finish
CIRCLE OF TRUST/BOM: YHC prayed us out, and then talked a bit about opening up and being vulnerable with the PAX. This is a key tenet of F3. It also allowed YHC to plug, once again, the necessity of Shield Lock groups, but also open up about struggles at home with kids and general family life during Covid.
MOLESKIN: Random mumblechatter throughout workout especially during bear crawls. YHC and Aaarrggghhh attempted to EH a park patron after a round of derkins but neither of us had a card so YHC pulled some out of the car during the next sprint. Pullups are definitely a weak spot for most PAX since the beginning of Covid so it was nice to get in some quality lat work.