Category: Uncategorized

PAX: Agnes, Siesta, sound machine, Whoops, Coach K, Plus One, Fluoride, Anthony Kachiros (time to change the name on Band), Ina, Classified, DFib, PowPow, Ant Man, Kokomo, Thing 1, Alright Alright

QIC: Agnes, Siesta, sound machine

Warmorama: SSH x3

Tha Thang:

Siesta Portion: Suicide Jacob ladder 2 + 2 4 + 4 6 + 6 8 + 8 Burpees + nipplers

Partner Up. One bear crawls to the trash can, lunges on the way back, for a total of: 100 jump squats 100 upper head claps 100 World War I Mary 10 x Rosalita

Agnes Portion: KISS (keep it simple stupid, Kicks, Irkins, Squat; Step ups)… Dora 1st Partner runs around Burleson park cutting off at the tennis courts as the other partner starts (Flutter) Kicks x 200 … restart dora with new partners, run same route Irkins x 200 … short on time Omaha… keep partner Dora run same route and – Squat x 50 + Step up 50x single count

Sound Machine Portion: Suicide 70s – Bear Crawl / Merkins bear-crawl 1/2 across field – 35 merkins (run back) bear-crawl across field – 35 merkins (run back) Bonus: 10 burpees Pick up the 6 Suicide 80s – Crawl Bear / WWI Situps crawl-bear 1/2 across field – 40 WW1 situps. (run back) crawl-bear across field – 40 WW1 situps (run back) Bonus: 10 burpees Pick up the 6 Suicide 90s – Lunges / Foxholes lunge 1/2 across field – 50 Foxholes (run back) lunge across field – 50 Foxholes (run back) (Foxhole: WWI situp, roll to the side into a Merken. Repeato.) Bonus: 10 burpees Pick up the 6 Suicide 00s – Crab-Walk / Monkey Humpers crab-walk 1/2 across field – 50 monkey humbers (run back) crab-walk across field – 50 monkey humbers (run back) Bonus: 10 burpees Pick up the 6 Suicide 10s – Reverse Crab-Walk / Groiners reverse crab-walk 1/2 across field – 55 groiners (run back) reverse crab-walk across field – 55 groiners (run back)

Bonus: 10 burpees Pick up the 6 Moleskin: – Another amazing beatdown. Guys, we can do Co-Q’s whenever we want. Don’t forget that. – sound machine won the vote and will face off against Classified on Tuesday at Glencoe Park for the #VQOTY Championship.

#backblast 11/10/2020 #VQOTY #VQOTYChampionship

Warmorama: SSH x15 IST x15

Tha Thang:

sound machine portion: DALLAS F3 theme Exercises will start with D-A-L-L-A-S Reps based on number of letters in Fitness (7), Fellowship (10), Faith (5) = 22 Repeato of each exercise is 3 All music is from Dallas bands or prominently features our city Derkins x 22 and Dips x 22 (with coupon or bleachers) + Run a lap (repeato x 3) ->Sir-Mix-A-Lot – Jump On It – 5:00 American Hammers x 22 and Alternating Shoulder Taps x 22 + Run a lap (repeato x 3) ->The D.O.C. – It’s Funky Enough – 4:29 LL Cool J (Alternating Lunge Lunge (R-L), a standard Burpee; Jump Squat) = LL Cool J. The “Cool” part is the burpee. ->Demi Lavato – Sorry Not Sorry – 3:23 AMRAP – Deadlifts, Curls, Squat Thrusters (with coupon) ->Drowning Pool – Bodies (hit the floor) – 3:21 Suicides – Boo Boo Bear Crawl (Bearcrawl with one leg held off the ground) backwards run back ->SRV – The House is Rockin’ – 2:23 ->ZZ Top – Tush – 2:17

Classified portion: ‘MERICA Dora Manmakers X 50 Elevated Calf Raises X 50 Reverse Lunge X 50 Irkins X 50 Curls X 50 Alpos X 50 American Hammers till all in.

Moleskin: – Another incredible matchup. This was probably the most physically challenging of all the #VQOTY workouts. #tclaps to both for advancing to the championship match. – Major #tclaps to sound machine for winning #VQOTY for 2020. His creativity was remarkable. The workouts were enjoyable. The organization was something that even the most experienced Q’s only dream of. Well done. He has also earned an automatic bid to the Q of the Year tournament.

#backblast #VQOTY #RecordAttendance #AmazingRace #F3BaseballNearARailroad

PAX: YHC, Agnes Ant Man Anthony Kachiros Bleep Charles Tanzola Classified DFib Dirtbag Double Pane Icebox Meatball Oatmeal Plus One PowPow Special Sauce Slushii Sex Panther Siesta Stingray Teasip sound machine Swiper Paul Floyd @FNGJohn

Disclaimer: Given by YHC

Warmorama: SSH x20, IST x15

Tha Thang: CLASSIFIED Q Amazing Race Run to First Clue First Clue (Tenison and Lindsley): • 30 Burpees • Lunge Walk to Second Clue Second Clue (Blair and Lindsley): • 50 Merkins • Detour: Carry mini-coupon to finish line (-2 min) • U-turn: 30 J-Lo’s (Single Count) • Bear Crawl to Third Clue Third Clue (Blair and Santa Monica) • 70 Squats • Detour: Carry coupon to finish line (-3 min) • U-turn: 40 Bonnie Blairs (Single Count) • Backwards Run to Fourth Clue Fourth Clue (Tenison and Santa Monica) • 50 WW1 Sit-ups • Detour: Put on and wear Penguin Costume to finish line (-2 min) • U-turn: 30 T-Merkins • Run to Fifth Clue Fifth Clue (Santa Fe Trail and Santa Monica) • 30 Crab Cakes (Double Count) • Sprint to Pavillion Finish Line

SLUSHII Q Railroad track plank Native American style on the field F3 baseball – 150 exercises at each base for 12min – team with the most “runs” win. Different modes of transportation to each base 1st base – lunge – Big Boi sit ups 2nd base – bear crawl – squats 3rd base – Frankenstein – JLo’s Home plate – sprint – merkins 10 burpees together to finish off Moleskin: – We welcomed Anthony Kachiros back for his second workout. Which means he earned a name. He’s originally from Amarillo, so we named him Big Tex after the world famous Big Texan Steak Ranch in Amarillo. – We also had two FNGs, John and Charles Tanzola. We look forward to seeing you guys again soon and giving you an F3 name. – This is officially the record for most PAX at a workout in F3 Dallas. And we did it on a Friday! At an AO that doesn’t host a regular workout! – We will be having more workouts at Lindsley Park in the near future, and potentially a happy hour in the neighborhood…. – Oh and Classified won. He will face the winner of tomorrow’s matchup in the Championship – How’s that for a segue… tomorrow: Burleson Park at 0700. Agnes vs. Siesta vs. sound machine

Classified vs. Bleep This was another great competition that showed off the value of a Co-Q. Classified won the vote, but all in attendance won the day.

Classified: Go Vote Ballot Box Suicides Gorilla Squats X 15 & 7 (0 yd) Overhead Press X 15 & 7 (20 yd) Vertical Press X 15 & 7 (40 yd) Oblique Lunges X 16 & 8 (60 yd) Tricep Extensions X 15 & 7 (80 yd) Election Merkins X 15 & 7 (100 yd)

Bleep: Prisoner Indian Run Russian Roulette Sugar Cookies: 25 Prone Cobras & 25 Hand Release Merkins Al Gore – hugging big tree while in squat position 5 Minutes of Popcorn Mary Pray us out I pray for this country and for all of our citizens and future citizens. I worry about all of the taxation and insurmountable debit that our children, grand children and great grandchildren will be faced with. Our country was founded on a pioneering drive and determination and an entrepreneurial spirit rivaled by no other. This country doesn’t owe anyone anything and if you want it go out and get it. Get up early every morning, work hard and do the right things in life. Teach your children right from wrong, teach your children not to steal and most importantly teach your children that all men are created equal. You control your destiny. You decide who you are, who you will be and how you will be remembered. Make something happen before it’s too late…..before your flame burns out. Signed, Bleep!

sound machine Portion: WARM-O-RAMA SSH x 10 Windmills x 10 Produce Pickers x 10 Arm circles x 10 THA THANG – Part 1 Good Morning Indian Run around the track Say “Good Morning” to everyone we pass. For everyone who responds, we do a burpee (on return to the AO) (Mosey onto field) Ghost of the Murder Bunnies Murder Bunnies suicides to Ghostbusters Every “Ghostbusters” = a Burpee Good Morning Indian Run around the track Say “Good Morning” to everyone we pass. For everyone who responds, we do a burpee (on return to the AO) Happy Bearcrawling Bearcrawling suicides to Happy (Pharrell Williams) Every “Happy” = a Merkin Suicide run to midpoint and then end of field

DFib Portion: The Hodor: Coupon in front squat to tricep extension x10, grab coupon and carry to end of field and back. Then Thrusters X10 Pair up and then Catch Me If You Can (track busy so went to field) Player 1: runs backwards while Player 2 performs 10 (double count) alternating shoulder taps. Then chases down player 1. Swap and repeato. Mosey to sideline of field: in same pairs: AYG Sprint Burpees (2 rounds) One runs to other sideline and back and then performs 5 burpees while second performs plank jacks. Repeato but in second round person not running performs Outlaws. Mosey back to end of field with coupons: X 20 Big Boy Hop Overs single count (coupon standing on end) X 20 American Hammers (single count in cadence) Circle Up X20 Butt Kickers (oyo) 15 Rosalitas in cadence Time Also The hop overs were supposed to be included on the Hodor on far end of field. – mistake on my part.

PAX: Chairman Mao, Coach K, DFib, Double Pane, Gold Digger, Oatmeal, Plus One, Special Sauce

QIC: Alright Alright

Warm-o-rama: The PAX were punished with a #SlaughterStarter (20 burpees out of the gate) because Pepper #fartsacked. We followed that up with a #BataanDeathMarch with the PAX at the back doing our usual Warm-o-rama exercises, 5 Side Straddle Hops then 5 Imperial Storm Troopers on the second time around. We ran to the track and found that both gates were closed, so we continued the march to Bishop Blvd. also known as #FakeTrack.

Tha Thang: Sprint to end of first loop, jog back. Carolina Dry Dock x1 Sprint around first loop and back. Carolina Dry Dock x2 Jog around first loop. Carolina Dry Dock x3 Sprint to end of full loop (by the flag pole) and jog back. Carolina Dry Dock x4 Sprint the full loop. Carolina Dry Dock x5 Jog the first loop. Carolina Dry Dock x6 Sprint the first loop. Carolina Dry Dock x7 Sprint to end of first loop, jog back. Quick mosey back to La Madeleine. Naked Man Moleskin: YHC was quite disappointed about the track being closed, and was going to Omaha to Special Sauce’s Racetrack workout until YHC realized that we had an odd number of people. At that point, YHC told the PAX that we were just going to ____ing run. And run we did. Everyone ran between 4 and 5 miles, so it was a good day. Oatmeal asked which PAX would be the first to sport a long sleeve shirt at a workout when the cold front moves in, and told us all that it wouldn’t be Ina. Safe bet. Rumor has it Ina will be back soon, but he will definitely not be wearing long sleeves. Lots of questions about whether the goal was to break Plus One’s #KTT distance record. It was not, but YHC knew that we would be close. We all needed a run after this week’s stationary IPC. Major #kotters to our IPC Week 0 champion, Coach K. It was great to have him back in the fold. And the possibility of his reappearance was enough to convince Oatmeal to host parking lot coffeteria on a non-Tuesday. All of the PAX stuck around for #coffeteria. #tclaps to DFib and Double Pane for coming out to the toughest cardio test that we have each week in F3 Dallas. Both men have really embraced F3 over the past few weeks and they are quickly moving up the imaginary attendance rankings with strong multi-workout weeks, week in and week out. Lots of OGs at the workout today, with at least 5 of us having been with the group since 2017. Special Sauce, I couldn’t remember when you started, was it 2017?