Walmart’s Abstravaganza

DATE:  6/16/20

TEMP: 74

WEATHER: Cool and clear.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit

QIC: Walmart

 

AO:  Liberty Park

 

WELCOME/DISCLAIMER:  Given.

 

WARM-O-RAMA: 

-IW x15 IC

Overhead Claps x15 IC

-Cherry Pickers x15 IC

-Moroccan Night Clubs x15 IC

-Bone the Fish

 

THE THANG:

Mosey to the tennis courts for a Dora.

Ab Dora: PAX for pairs and share responsibility for completing the following exercises. One PAX does reps while the other runs across all 4 tennis courts and back. Once the running PAX gets back, they switch.

-200 LBC

-300 Freddie Mercuries (double count)

-400 Flutterkicks (double count)

 

7 of Diamonds: PAX start at one corner of the tennis court with 7 reps, then coupon carry to the next corner for 14 reps. Then to the next for 21, then 28.

-Coupon Overhead Press x7

-Kettlebell Swing x14

-Coupon Derkin x21

-Coupon Curl x28

-Plank

 

MARY:

-American Hammer x20 IC

-Boxcutter x20 IC

-WWI Situp x20 on Q’s call

-Uptown Crunch x20 OYO (both sides)

 

CIRCLE OF TRUST:

MOLESKIN: PAX talked about Q’s recent Florida trip and ways to get their brothers back out in the Gloom.

Two Dudes For Dirty McDeuces

DATE: 5/19/20

TEMP: 68.

WEATHER: Breezy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-Imperial Walker x15 IC

-Cherry Picker x15 IC

-Overhead Clap x15 IC

-Moroccan Night Club x15 IC

-Slow Merkin x10 IC (down for 3 counts, up on 4)

 

THE THANG: Dirty McDeuces.

Mosey to the parking lot behind the school.

McDeuce 1:

-LBC x12 IC

-Squat x12 IC

-Merkin x12 IC

-Lap around the parking lot.

 

McDeuce 2:

-American Hammer x12 IC

-Lunges x24 OYO

-Carolina Dry Dock x12 IC

-Lap around the parking lot.

 

McDeuce 3:

-Box Cutter x24 OYO

-Jump Squat x24 OYO

-Slow Merkin x12 IC

-Lap around the parking lot.

 

Mosey to the benches.

 

Dip x24 OYO

Box Jump x24 OYO

Calf Raise x24 OYO

Irkin x12 OYO

Derkin x12 OYO

 

Mosey to the front parking lot.

 

Bone the fish.

 

Wonderbra x12 IC (like the People’s Air Chair, push arms out + push arms up =1).

 

MARY:

-Freddy Mercury (slow) x24 IC

-Flutterkick (slow) x12 IC

-Uptown Crunch x12 IC (both sides)

 

CIRCLE OF TRUST: prayed for Maverick while he’s in Colorado. Prayed for PAX that couldn’t join us. Prayed for safe travels for Rabbit’s Gulf Shores trip next week.

MOLESKIN: PAX talked about Rabbit’s new rental house, and some of the craziest leases we’ve had to sign.

ANNOUNCEMENTS: next Q is Thursday, 5/21.

F3 Plano Reclaims the Gloom

DATE: 5/9/20

TEMP: 50

WEATHER: Sunny and breezy.

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Maverick, and Bubba.

QIC: Walmart.

AO: Rice Middle School.

WELCOME/DISCLAIMER: Given.

WARM-O-RAMA:

-Windmills x22 IC

-Overhead Claps x22 IC

-Forward Arm Circles x22IC

-Backward Arm Circles x22 IC

-Merkin x4 IC

-SSH x46 IC

-Bone the Fish

Run one lap around the school.

THE THANG:

Mosey to the practice field by the tennis courts.

Jacob’s Ladder: bear crawl from the end zone to the tire and back.  PAX do 1 Bonnie Blair (double count) at the end zone, then bear crawl to the tire for 6 Jump Squats. Bear Crawl back to the start for 2 Bonnie Blairs, then Bear Crawl to the tire for 5 Jump Squats, etc.

PAX line up along the end zone. One PAX runs down Crawl Bears to the tire, then lunges back while the other PAX do Nipplers. Each PAX takes turns going to the tire.

MARY:

American Hammer x46 IC

Freddy Mercury (slow) x22 IC

WWI Situp x10

CIRCLE OF TRUST: Q explained that PAX did 46 reps in the Warm-o-rama and Mary in honor of the 46 days it has been since the last F3 Plano Backblast; 22 reps in honor of the 22 COVID-19 deaths in Collin County; and 4 reps in honor of the 4 COVID-19 deaths in Plano. Q prayed for the health of the community and our country.

MOLESKIN: PAX talked about COVID-19 and the new measures to re-open the Texas economy.

ANNOUNCEMENTS: Beatdowns will continue on Monday with Monday Runday at Oak Point.

Skeleton Crew

DATE: 3/21/20.

TEMP: 40.

WEATHER: Cool and cloudy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

Mosey to the tennis courts.

-Windmill x15 IC

-Little Baby Arm Circles Forward x20 IC

-Little Baby Arm Cicles Backward x20 IC

-Moroccan Night Club x25 IC

-Imperial Walker x15 IC

 

THE THANG:

-Burpee Lunge across three tennis courts. 10 Merkins. Run back to the beginning of the first tennis court. Burpee lunge across two tennis courts. 10 Merkins. Run back. Burpee lunge across one tennis court. 10 Merkins. Run back.

-Same thing, but Bear Crawl instead of Burpee Lunge and Bonnie Blairs (double count) instead of Merkins.

-Mosey to the picnic tables by the school.

-Irkin x15

-Dip x15

-Derkin x15

-Box Jump x15

-Irkin x15

 

Jacob’s Ladders:

-1 Box Jump, then run to the benches for 7 Dips. 2 Box Jumps, 6 Dips. Etc.

-Mosey to the tennis court for another Jacob’s Ladder. 1 LBC, then run across two tennis courts and do 10 double count Flutterkicks. Run back for 2 LBCs, then 9 Flutterkicks. Etc.

 

MARY:

-American Hammer x25 IC

-Box Cutter x15 IC

-Freddie Mercury x15 IC

-Leg Raise x10 IC

 

CIRCLE OF TRUST: Q prayed for coronavirus, and for PAX that had not been seen at workouts in awhile.

MOLESKIN: PAX talked about coronavirus and Texas’s lockdown.

 

ANNOUNCEMENTS: None.

Monday Runday Remix

DATE: 3/9/20.

TEMP: 64.

WEATHER: Windy and raining.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Rabbit, Mookie.

QIC: Walmart.

AO: Oak Point Amphitheater.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA: OYO stretching.

 

THE THANG: run across the street from Oak Point Amphitheater to the grassy hillside in front of Collin College.

Jacob’s Ladders:

  • Ladder 1: Squat x1, run uphill, LBC x4, run downhill, Squat x2, run uphill, LBC x3, run downhill, etc.
  • Ladder 2: SSH x1, run uphill, Overhead Clap x7, run downhill, etc.
  • Ladder 3: Mountain Climber x1 double count, run uphill, Merkin x10, run downhill, etc.

Mosey around Collin College.

10 dips at globe statue, then run a lap around the statute. Then 9 dips, run a lap. 8 dips, run a lap, etc.

Mosey back around Collin College to Oak Point Amphitheater. 2 burpees at the top of the hill, 4 burpees halfway down the hill, and 6 burpees at the bottom of the hill.

MARY: none.

 

CIRCLE OF TRUST: PAX prayed for Maverick’s family and for the PAX not at the workout.

MOLESKIN: PAX talked about Maverick’s cruise and the recent F3 Dallas CSAUP.

 

ANNOUNCEMENTS: none.

Fast and Furious

DATE: 2/27/20.

TEMP: 30.

WEATHER: Cold, but not windy, so it wasn’t too bad.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Rabbit.

QIC: Walmart.

 

AO: Liberty Park.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-IW x15 IC

-Squat x15 IC

-Cotton Picker x15 IC

-Moroccan Night Club x30 IC

 

THE THANG: mosey to the tennis courts.

-Bear Crawl across three tennis courts, then Reverse Crab Walk back.

-Burpee Broad Jump across two tennis courts, then Lt. Dan back.

-Wheelbarrow across one tennis court, then PAX switch and Wheelbarrow back.

DORA: one PAX runs across 4 tennis courts, then runs back while the other PAX does exercises. Pair of PAX is responsible for completing all of the following reps:

-Merkin x100

-Flutterkick x150 double count.

-Squat x200.

-Mountain Climber x250 double count.

 

MARY:

-LBC x15 IC

-Box Cutter x15 IC

-Freddie Mercury x15 IC

 

CIRCLE OF TRUST:

MOLESKIN: PAX talked about Rabbit’s recent travels.

 

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. Sign up to support the community and the Plano Regional Day School Programs for the Deaf (https://runsignup.com/Race/TX/Plano/DeafinitelyNotDifferent5kandFunRun). F3 Dallas’s Texas Independence Day 18K on March 7–join our brothers for some awesome 1st and 2nd F.

4 Miles of Pain

DATE: 2/24/2020

TEMP: 58.

WEATHER: Overcast and very windy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart.

QIC: Walmart.

 

AO: Oak Point Park.

 

WELCOME/DISCLAIMER: not given since Q was riding solo.

 

WARM-O-RAMA: OYO stretching for 2 minutes.

 

THE THANG: 4 mile run. Q set a very slow pace since his left knee and calf were hurting a lot. Q almost wimped out at 3 miles, but kept pushing to hit 4, no matter how slow. This reminded Q of the importance of accountability.

 

MARY: none.

 

CIRCLE OF TRUST: Q prayed for the other PAX.

 

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. Sign up to support the community and the Plano Regional Day School Programs for the Deaf (https://runsignup.com/Race/TX/Plano/DeafinitelyNotDifferent5kandFunRun). F3 Dallas’s Texas Independence Day 18K on March 7–join our brothers for some awesome 1st and 2nd F.

Walmart and Silicon Tagteam the Q

DATE: 2/22/20.

TEMP: 40.

WEATHER: Cool and cloudy.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Silicon, Mookie, Eruzione, Landry, and FNG.

QIC: Walmart and Silicon.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given.

 

WARM-O-RAMA:

-SSH x50 IC

-IW x15 IC

-Overhead Clap x15 IC

-Absolution x10 IC

-Native American Run around the school.

THE THANG:

Mosey to the picnic tables by the tennis courts.

-Dip x20 OYO

-Irkin x25 OYO

-Derkin x30 OYO

-Dip x35 OYO

Mosey to the tennis courts.

Church Picnic: PAX split into pairs. Pairs leap frog across three tennis courts, then wheelbarrow back across to the start. 10 Absolutions each one PAX return to the start. Repeato.

Elevens: Jacob’s Ladder of burpees and LBCs. Start with 10 burpees, then run across all 4 tennis courts and do 1 LBC. Run back to the start and do 9 burpees, 2 LBCs, 8 burpees, 3 LBCs, etc.

Bear Crawl across 1 tennis court, then Crab Walk across 1 tennis court. Repeato but in reverse to get back to the start.

MARY:

-Flutterkick x10 IC very slow.

-5 burpees.

CIRCLE OF TRUST:

MOLESKIN: PAX got to know Landry and FNG. PAX named FNG “Jennay.” Glad to have a new addition to the brotherhood.

ANNOUNCEMENTS: Deafinitely Not Different 5K on March 28. F3 Dallas’s Texas Independence Day 18K on March 7.

Where’s the Playground?

DATE: 2/8/2020.

TEMP: 35.

WEATHER: Clear and sunny.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Maverick, Eruzione, and Mookie.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER: Given. Q is not a professional. PAX are here voluntarily. Modify as necessary.

 

WARM-O-RAMA:

-SSH x25 IC

-Mountain Climber x25 IC

-Imperial Walker x25 IC

-Cotton Picker x25 IC

-Mosey around Rice.

 

THE THANG:

Mosey to the playground. Stopped at some benches on the way.

-Dip x30 IC

-Irkin x25 OYO

Continue to the playground.

Jacob’s Ladder: 5 pullups, 1 swerkin. Then 4 pullups, 2 swerkins. 3 pullups, 3 swerkins, etc.

Bear crawl across playground.

Mosey back to Rice.

Baseball: each corner across the entire tennis court area of 3 courts is a pain station. PAX split into pairs and were responsible for 80 reps total per pair. PAX could divide reps however they like. Partner carry between each Base.

-First Base: Flutterkick (double count).

-Second Base: Bonnie Blair (double count for first lap, then single count).

-Third Base: Freddie Mercury (double count)

-Home: Frog Jumps.

 

MARY:

-WWI Situp x25 OC

-Plank for 1.5 minutes.

-American Hammer x25 OYO (double count).

 

CIRCLE OF TRUST: prayed for Maverick’s family, Rabbit, Walmart’s wife, and the coronavirus outbreak.

MOLESKIN: PAX discussed Elon Musk, the proposed high speed train between Dallas, Houston, and Austin, Teslas, solar panels, fun things to do in Phoenix, and the Superbowl.

ANNOUNCEMENTS: none.

 

Rice Rice Baby

DATE: 1/19/20.

TEMP: 56.

WEATHER: Sunny and cool.

 

COUNT-OFF & NAME-O-RAMA:

PAX: Walmart, Maverick, Eruzione, Silicon, Boomer.

QIC: Walmart.

 

AO: Rice Middle School.

 

WELCOME/DISCLAIMER:Given.

 

WARM-O-RAMA:

-IW x15 IC

-Windmills x15 IC

-SSH x101 IC

-Arm Circles Forward x15 IC

-Arm Circles Backward x15 IC

-Moroccan Nightclubs x15 IC

 

THE THANG:

Native American Run around the school.

Burpees x10 OYO

Black Snake around the school.

Burpees x10 OYO

Batan Death March around the school. Just like a Native American Run, but drop and do 2 burpees at the back of the line before running to the front.

Burpees x10 OYO

Honeymoon Night:

-Pickle Pounder x15 OYO

-Wall walk

-Sky Pickles x15 OYO

-Repeato once.

 

Mosey back to the parking lot.

 

AYG back to the Honeymoon Night wall to retrieve Q’s phone, then back to the parking lot.

 

Mosey to the tennis courts.

 

7 of Diamonds: PAX do the following at each corner of one tennis court. Bear crawl between corners.

-Burpees x7
-Flutter Kicks x14 (4 count)
-Merkins x21
-Squats x28
-Carolina Dry Dock x21
-Freddie Mercury x14 (4 count)
-Burpees x7

MARY:

-Flutterkick x20 IC

-Freddie Mercury x20 IC

-LBC x20 IC

-Box Cutter x20 IC

-WWI Situp x20 OC

-Uptown Crunch x10 each side OYO

-Rosalita x21 IC

-Oblique Crunch x15 each side OYO

-Crunchy Frog x20 IC

CIRCLE OF TRUST: Q prayed out.

ANNOUNCEMENTS: F3 Flower Mound is doing a CSAUP on February 1 from 2AM to 7:30AM. PAX will ruck between Flower Mound’s 6 AOs and do a mini Q at each. CSAUP will conclude with an hour-long workout from 6:30-7:30. Starts at Lewisville High School and will end at Marcus High School.