AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.
WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15
THA THANG:
Mosey to parking deck.
Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.
Mosey to Dallas Hall.
Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.
Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.
Mosey back to Burleson.
MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart
CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out
MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.
ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!