Fitness | Fellowship | Faith
Split Times:
6:47
7:24
7:07
7:04
7:15
Overall Pace: 7:08
Disclaimer!! (Came in handy, see below)
Warmup
Reindeer run (a Native American run where you run next to a partner the whole time) to the track
Reindeer game #1: jump rope waterfall, all the PAX jumped rope until failure, once done start doing burpees until all are done
Native American runs around the track:
As promised I built in some modifying for Rump Roast (he wasn’t buying it after the Reindeer Run) so he hung out in the corner of the track while two of us stuck with him and did an exercise while the remaining 4 did a lap. We did this until every runner completed a mile. The alternating exercises included arm circles, shoulder presses, overhead claps, LBC’s, and some other ab stuff.
Reindeer Game #2- jump rope waterfall again
Moseyed to a fountain that was turned off for Reindeer Game #3: Merkin Tag, like freeze tag but instead of freezing you had to do merkins after you were tagged. This was pretty tough when only one person was it so we Omaha’d and had two PAX be it at a time.
Moseyed back to Burleson for Reindeer Game #4: Burpee Basketball- Ina, Rump Roast, Teasip, and Special Sauce v YHC, Coach K, and Sally. When the other team scored a basket you had to do 10 burpees for the first one and 5 for the second
Reindeer Game #5: football, kept the same teams but Rump Roast was all time QB. Whenever a pass was completed the defense did 5 merkins, when it was incomplete the offense did 5 merkins
The PAX were confused when I didn’t bust out the beats box and even more confused when we started out with a running exercise. Ina pointed out that ever since I got my new kicks I’ve become a different person with all the running (he’s not wrong, the Brooks Ghost shoes kick ass).
We had a little difficulty figuring out reindeer runs, maybe with more people it’d be easier.
Jump rope waterfalls were pretty fun, wish AlrightAlright could have been there so he’d have to do burpees for 5 minutes.
Note to Q’s who want to play merkin tag in the future- play on grass, Sally and Coach K fell and banged up their hands pretty bad. Sorry about that Fellas, I’ll do better next time
Basketball was fun but boy do we suck, final score was the Rump Roasters 2, UVA Sally’s 1…I’ll keep bringing the round ball out, maybe in a few weeks we’ll get double digit scoring.
Rump Roast had a QB rating of -17, only scores were pick 6’s…I blame it on that he did merkins after every play regardless of outcome and it clearly effected his throwing arm
YHC prayed us out and gave Teasip a case of beer so he keeps posting my backblasts on the website
AO: Reverchon Park
F3 WELCOME & DISCLAIMER:
Given. Still not a professional
WARM-O-RAMA:
SSH
IST
Hillbillies
Windmill
Inch worms
Squats
Mosey over to Thompson lookout on Katy trail for a hill and stairs beatdown
THA THANG:
2 laps (down stairs, up hill)
Irkins, dirkins, dips x 20 single count
2 laps (down hill, up stairs)
Claymakers x 10 each leg
Step ups x 10 each leg
Squats x 20
1 lap (down hill, up stairs)
40 yard bear crawl
1 lap (down stairs, up hill)
40 yard bear crawl
20 bench core planks
15 slow Clount LBC w/ feet on bench
1 lap (down hill, up stairs)
40 yard lunge
1 lap (down stairs, up hill)
40 yard lunge
Repeat of Irkins, Merkins, dips, claymakers, step ups, squats, bench planks, lbc and added in rugby sit-ups. Pax chose the order.
1 more lap (down stairs up hill or down hill up stars, each pax got to pick which way they went)
Mosey back to soft top for Mary
MARY:
Season of giving, each pax lead 1 Mary exercise
Plus one – Uptown crunch
Ina – Freddie Mercury, alternating speed (these were hard)
Sauce – Big Flutter
Icebox – penguin crunch
Rump – LBC
IPA – scissor Plank
CIRCLE OF TRUST/BOM:
Safe travels for the F3 brotherhood and their families
MOLESKIN:
PAX Was pleased with the new AO and I could see it becoming one of the spots in our rotation. Proximity to Katy trail, hills, basketball and tennis courts and playground soft top. PAX agreed that running down the stairs and up the hill was the lessor of two evils. We had to cut off IPA on the count of his Mary exercise, pax worried that he was delaying the inevitable of returning to his in-laws. Rump deciding to go OYO on the LBCs during Mary gave everyone a good laugh – 2019 VQ for rump is in the works! Happy Holidays to all of F3 Dallas, looking forward to bigger and better things in 2019.
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Ina, Oatmeal, Sally
QIC: Alright Alright
AO: Katy Trail
F3 DISCLAIMER & WELCOME:
Given.
Upon arrival YHC polled the PAX on which structure we should spend our efforts on today. The Mustang Parking Deck or The Mockingbird Bridge. Ina correctly suspected that a trip to the Parking Deck would lead to #TheMustang and loudly voted for The Bridge. The remaining PAX, all uninformed and clueless as to what was in store, followed suit and voted for The Bridge.
WARM-O-RAMA:
SSH x15
IST x15
THA THANG:
Mosey to the North end of The Bridge.
Commence BLIMPS.
Run across and perform one exercise (increase reps by 5 on each exercise), run back across and perform the next exercise. Repeato until BLIMPS are complete. Then begin SPMILB, and repeato until complete.
The PAX completed the BLIMPS and SPMILB in 25 minutes which left time for a Native American run across the bridge and back prior to our long mosey back to La Madeleine.
Totals for the Beatdown:
4 Miles, 10 Burpees, 20 Lunges, 30 ISTs, 40 Merkins, 50 Plank Jacks, 60 Squats
CIRCLE OF TRUST/BOM:
No special comments today.
MOLESKIN:
This beatdown was not conducive to much #mumblechatter as the group got pretty spread out. However, there was constant encouragement throughout the #beatdown as the PAX ran past each other on The Bridge. It is that kind of encouragement that pushes all to be better.
ANNOUNCEMENTS:
1. Run Ranger Run. Sign up and/or talk to Oatmeal for more info.
2. Vote for when you can meet for #QSource in 2019.
3. Block off March 2nd on your calendars for a Texas Independence Day CSAUP. Let AA know if you would like to be part of the leadership of this event.
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
Given…still not a professional
WARM-O-RAMA:
SSH, IST, Hillbilly, Cotton Pickers, Windmill
THA THANG:
Summary:
10 Pull Ups
70 Squats
50 Lunges (each leg)
55 Burpees
50 Irkins
50 Dirkins
50 Dips
3 Miles Traversed
Mosey to playground for 2 rounds of 5 pull-ups and 10 squats.
Mosey to base of the bridge.
Partner 1 bearcrawls up the bridge while partner 2 lunges behind. Switch as necessary until you reach the top.
5 burpees at top of bridge.
Down the stairs for 10 reps each of Irkins dirkins and dips
Run back up the stairs for 5 burpees
Run to the bottom of the ramp for 10 squats into 10 lunges each leg
Run back up to the top of the bridge for 5 burpees.
Repeato x 5
MARY:
2 minutes of Mary without letting feet touch the ground.
Homer to Marge, Flutter Kicks, LBCs, Big Flutter Kicks, Toe Touches, 6 inch hold.
Fast Mosey Back to the flag for COT
CIRCLE OF TRUST/BOM:
Great to have F150 back out with us with a somewhat healthy knee, hopefully continued good news with the house. Prayers for all of the F3 babies and babies to be. Safe travels and happy holidays to all and their families.
MOLESKIN:
Tclaps to Icebox for coming up with a spontaneous workout for he and F150 that was bummed knee friendly. Not too much mumble chatter from the group as we were moving the majority of the time.AlrightAlright questioned what was going on with Teasip hood during warmorama…YHC drew a reference to the little Nicky movie. Great to have nimbus with us from F3 Nashville and Toto back out with us for his 2nd F3 beatdown (must’ve taken him a while to recover from Memorial Day murph). He texted me afterwards to let me know that since he’s now 30, he can’t just jump back into it like he used to #old . Look for more Toto sightings at upcoming workouts as he gets back into the groove. Glad that I’ve come to understand Coach K personality, because the look that he have YHC at the end of the bridge workout looked a lot like the look someone would give you if they wanted to throw you off of a bridge.
Announcements:
It’s impossible to outwork a holiday diet, but it doesn’t hurt to offset some of the holiday calories. Keep showing up this week!
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Ina, Alright Alright, Special Sauce, Mile High, Candy Land, Aaarrrggghhh, Gambler, Chairman Mao, Teasip
QIC: Oatmeal
AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given, definitely not a professional.
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Cotton Pickers x 12 IC
THA THANG:
Mosey over to SMU track.
PAX counted off and split into two groups, which alternated the following:
Rd 1
400m Batan Death March with one burpee
T Merkins while Group 1 ran.
Rd 2
400m Batan Death March with one burpee
Lunges
Rd 3
400m Batan Death March with one burpee
Carolina Dry Docks
Rd 4
400m Batan Death March with one burpee
Squats
Rd 5
400m Batan Death March with one burpee
Butterfly Merkins
Rd 6
400m Batan Death March with one burpee
Burpees
Rd 7
400m Batan Death March with one burpee
Overhead Press
MARY (performed between Rd 4 & Rd 5 to give PAX a breather):
Sweat Angels x 10 IC
LBC x 15 IC
FK’s x 20 IC
FM’s x15 IC
CIRCLE OF TRUST/BOM:
YHC prayed out group sharing thanks for getting us out of the fartsack and out to enjoy the fellowship of each other. Also, to remember the reason for the season as we approach Christmas!
MOLESKIN:
PAX welcomed an FNG for warmup who randomly wandered over to the group, but to quote Warden Norton in Shawshank Redemption, he “up and vanished like a fart in the wind.” Mumberchatter commenced as we made our way to the track and as we began the workout. PAX in group 2 noted that YHC was a bit eager on the first stretch of opening 400m Death March (note: this did not last). Chatter continued through Rd 4 when YHC sprung a mid-workout MARY on the PAX, but slowly died away as burpees were introduced in Rd 6. As time ran low, YHC had to forego Rd 8; Gambler heard the obvious disappointment in my voice and suggested we continue the Death March on our mosey back to base. YHC was further saddened by the fact PAX did not get to experience the People’s Chair as the final exercise of the morning. Live and learn…
ANNOUNCEMENTS:
Pax: alright alright, aarrrggghh, f150, ina, mile high, candy cane, rump roast, sally, icebox, splash (yhc)
We worked out hard. 35s then some court work then some Mary. Highlight was back to back partner squats.
It made us better. Merry Christmas!
MOLESKIN:
Team effort, all PAX finished together with a strong group pace.
It is cooler now in North Texas, which can mean 70 one day and then 30 in the gloom. Make sure you dress in a way that is suitable for you, F3 Nations Mudgear guide is here to help. To help with ball of man time check out the Nations Q Source for endless mission and vision help.
THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Mile High
5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Pepper
TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Special Sauce
WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Splash
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: Oatmeal
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Sally
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Icebox
WEATHER POLICY:
As the weather grows colder know we do workout outdoors and what our policy is…
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