Category: Uncategorized

PAX: Pow Pow, D-Fib, Island Time, Isiah, Siesta, Oatmeal, Draper, Plus One, Classified, Pepper, Chairman Mao

QIC: Alright Alright

AO: Burleson Park

Extra Credit 6 Minutes of Mary:

– Flutter Kicks

– Low Dolly

– Rosalita

– Other Stuff

Warmorama:

– SSH x6

– IST x12

-Burpees x6 (6 every 6 minutes for the whole workout)

Cardiorama:

– Motivator (new name for Suicide)

– Burpees x6

– Motivator

– Lunges x6

– Motivator

– Imperial Storm Troopers x6

– Motivator

– Merkins x6

– Motivator

– Plank Jacks x6

– Motivator

– Squats x6

Tha Rest of Tha Thang:

– Mosey to the Quad

– Partner Up

– Run to the end of the even numbers of the clock with one of these exercises at the end of each runway

– Jumping Spiders x6

– Uptown Crunches x6

– Nipplers x6

– Groiners x6

– Lunges x6

– Elbow 2 Knee x6

– After completing one round complete the circuit again with 12 reps of the exercises

– Mosey back to the park

6 Minutes of Mary:

– Parker Peters x6

– Peter Parkers x6

– Mountain Climbers x6

– Dancing Wilt Chamberlains x6

– Crab Cakes x6

– DWC x6

– CC x6

– DWC x6

– CC x6

Circle of Trust: 6 Years is a long time.  I’ve grown a lot in that time.  I’ve gotten stronger and faster, but more importantly, I’ve become a better leader and a better man.  Thank you all for pushing me to improve everyday.

My story is the same as almost all of our F3 brothers.  The Fitness was the magnet that brought me in.  The Fellowship is the glue that won’t let me get away.  The Faith (a belief in something greater than myself) is the dynamite that will allow us to have an impact on the community around us.  This is where our focus needs to be.  We must do a better job of having a positive impact on the city that we all love.  That starts with growing our forces.  We can change Dallas, Texas and the United States one man at a time.  It is time for us to start taking this responsibility and OPPORTUNITY seriously.  Give it away. Now.

Q: Draper and Alright Alright

PAX: Oatmeal, Boomer, Plus One, Island Time, Rump Roast, Shifty McCoy, Siesta, Ant Man, Maverick, Pow Pow, Icebox, Rabbit

Warm-o-rama:

SSH x15

Mosey to the Quad

Tha Thang:

Partner up and complete the following reps as a team:

76 Burpees

50 yard bear crawl

100 merkins

100 LBCs

100 Moroccan Night Clubs

100 Ranger Merkins

100 Squats

100 Mountain Climbers

100 Plank Jacks

100 Overhead Claps

100 Dips

100 Scissors

100 Step Ups

100 American Hammers

100 Shoulder Taps

100 High Knees

100 Side Straddle Hop

50 yard Bear Crawl

Run 1776 yards together

Naked Man Moleskin:

– Fun workout.  Great Patriotic Playlist by DJ Icebox.

– Plenty of time for Second F if PAX could figure out how to talk and count at the same time.

– We live in a great country.  There is room for it to improve.  The men of F3 Dallas can help.

AO: Katy Trail… but really The Bridge

Q: Alright Alright

PAX: Icebox, PowPow, Draper, Plus One, Teasip, B Cup

Warmorama:

– SSH x10

– Mosey to The Bridge

– IST x10

Tha Thang:

– Run Across The Bridge, 1 Merkin, 1 Parker Peter, 1 Groiner

– Repeato, increasing the reps by 1 each time across The Bridge

Results:

– AA – 14 rounds

– Draper – 14 rounds

– Plus One – 14 rounds

– Teasip – 13 rounds

– Pow Pow – 12 rounds

– Icebox – 12 rounds

– B Cup – 10 rounds

Great work from all the PAX.  Remember to keep giving it away.

PAX: Alright Alright, Draper, Icebox, Maverick, Oatmeal, Plus One, PowPow, Rabbit

8 PAX gathered at 0600 for some serious extra credit.  YHC told them ahead of time that it would be a cardio heavy beatdown and it did not disappoint.  The mumblechatter was minimal as most of us were trying to conserve energy/survive the beatdown.  Here’s how it went:

In front of the Tri Delt House: Burpees – 200 as a team

At the corner of Lovers and Hillcrest: Lunges – 400 as a team

At Caruth: Imperial Storm Troopers – 600 as a team

At Coffee Park: Merkins – 800 as a team

At Caruth Park: 1000 Plank Jacks as a team

At Lovers: 1200 Squats as a team

Native American run back to Burleson Park

Bonus Burpees x15 each

Bonus Lunges x30 each

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Rump Roast, Shifty McCoy, Slushii
QIC: Oatmeal

AO: Glencoe
F3 DISCLAIMER & WELCOME

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Windmills x 10 IC

Deep Squats

THA THANG:
Mosey with coupon to field to commence Jacob’s Ladder starting with coupon merkins (10) on one end and coupon lunges on the other (1).  Drag coupon backwards 40 yards between sets. 

Omaha was called several sets in to change up the coupon drag to a 40 yard Cusak walk following the lunges.

PAX made their way to bleachers for a little modified DMcD of the following:

12 SC step and press ups (with coupon)

12 SC derkins on the block

12 SC irkins on the block

With the remaining time YHC, on the blind suggestion of Slushii, took the PAX to the tennis courts where we bear-crawl painted the lines of half a court.

CIRCLE OF TRUST/BOM:                                                   
YHC prayed us out.

MOLESKIN:

A bit unusual for a Thursday, but we met at Glencoe since there was a curfew in place in most of downtown Dallas and more importantly Park Cities where our normal Thursday AO is located.  The Katy Trail crew joined us for warm up and then sprinted out before the warm up was completed.  

For those of us remaining, the raucous cheers began almost instantly when I announced the coupon drags as part of our Jacob’s Ladder.  Several PAX quickly modified as there were moans about backs, knees and the like.  YHC somewhat acquiesced to the crying early on and Omaha’ed out of a block drag for one stretch and into a Cusak walk to save on some lower backs.  This Jacob’s Ladder was truly a crowd favorite! 

YHC instructed PAX to head to bleachers where we commenced a modified DMcD with the blocks.  Following one set, YHC turned Monty Hall (look it up millennials) and offered PAX more DMcD or what was behind Door #2.  Slushii took the lead and blurted out he wanted Door #2 so YHC took the PAX to the tennis courts where we had just enough time to paint the lines of half a court bear crawl style!