#backblast #blackdiamond #attendancepost
PAX: Classified, Dirtbag, Icebox, Meatball, Oatmeal, Siesta, Special Sauce, Swiper
Q: Alright Alright
AO: Lindsley Park
WARMORAMA:
Side Straddle Hops x10
Imperial Storm Troopers x10
THA THANG:
The team has four bombs to diffuse. They must select a Captain to choose people for specific roles throughout the workout. They elected Icebox the Captain.
Run to Icebox‘s house. Diffuse Bomb #1:
20 Burpees & 20 Merkins for each PAX (PAX can share burpees). One PAX must do all 20 Burpees with the bomb (coupon). Another PAX must do 20 nipplers on the bomb instead of their merkins. (diffusers: Classified, Dirtbag)
Run to opposite side of Grand and up the hill to touch the guard rail. 5 Burpees for each PAX to kill the enemy that is shooting at us.
Captain Icebox was KIA. (He could no longer speak strategically, but was still responsible for his reps)
Oatmeal takes the lead. Appoints himself, but the PAX don’t disagree and there’s no time for argument or speculation of some possible friendly fire that might have taken Icebox out.
Run to Oatmeal‘s house. Diffuse Bomb #2:
Same Exercises (diffusers: Oatmeal, Special Sauce)
Captain Oatmeal was KIA.
Dirtbag takes the lead.
Run down Ash and down Santa Monica to the Santa Fe Trail to return to the battlefield at Grand. Repeato the fire fight.
Run to Icebox‘s house. Diffuse Bomb #3:
Same Exercises (diffusers: Special Sauce, Alright Alright)
The bomb needed to be delivered to the Combat Outpost for further investigation, so Captain Dirtbag sent Oatmeal and Special Sauce to take the bomb to Lindsley. Not sure how he got the dead man to do it, but we didn’t have time to discuss.
Run to Oatmeal‘s house. Diffuse Bomb #4 or not…. we were working through the diffusion when it was clear that we weren’t going to get it done in time, so we decided to get the bomb away from civilians and back to the Outpost to diffuse it. We arrived at the Outpost at 6:14 and were able to get some of our burpees done, but not all of them. MISSION FAILURE
Punishment for failing: 54 burpees (6 per PAX) and 180 merkins (20 per PAX). The PAX decided to complete these before COT.
Mission Totals: 3.78 miles (Strava told me it was a 7:57/mile running pace), 90 burpees and 80 merkins.
Thanks to the PAX for putting up with my creativity or lack thereof for this one. The goal of this Black Diamond workout was to put in some serious miles in preparation for the CSAUP on February 5th and 6th. Future Black Diamond workouts might be more stationary or involve shorter running distances. The key for Black Diamond is to get the whole group to push themselves beyond a regular workout.
New Year’s Day 2021
#backblast #attendancepost
F3 Nation’s 10th Birthday
PAX: Dirtbag F150 Ina Oatmeal Plus One Rump Roast Slushii Teasip
QIC: Alright Alright
Warmorama:
Mosey to top of parking deck
Side Straddle Hops x75 (as a penalty for six lagging)
Side Straddle Hops x10 (for good measure)
Imperial Storm Troopers x15
Merkins x10
Squats x10
Monkey Humpers x10
Tha Thang:
Jacob’s Ladder – run down two ramps, burpees (1:5), run up two ramps, burpees (5:1)
Mosey down three ramps
Jacob’s Ladder Repeato – same as before but 3:1 and 1:3 on burpees instead
Disguised Dirty McDeuce – Mosey to benches (yes, benches)
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to the Quad
11 burpee penalty
Mosey to “Stonehenge”
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to Centennial Quadrangle in front of Laura Lee Blanton Building
Bear Crawl lap around Centennial Quadrangle
Crab Walk lap around Centennial Quadrangle
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey back to Burleson Park, Native American run when picking up the 6
3 Minutes of Mary:
LBCs x12
Flutter Kicks x15
COT:
10 years ago Dredd and OBT led the first ever F3 beatdown. Today, F3 is in close to 30 states and there are 2900 workouts each week. Men around the nation need F3 for all three F’s, Fitness, Fellowship and Faith. It is our responsibility to share this gift with every man we come in contact with. No more excuses men. EH all men. #AlwaysBeEHing #GiveItAway
Mumblechatter:
Very quiet group today, but they did respond properly to every request to “grab a bench.”
Slushii argued that it should only be a 45 minute workout since it is Friday. YHC told him that since it was a holiday we would be doing a full 60 minutes. The exact stunt that was pulled on Plus One at his first workout ever 6 years ago today.
Happy F3 Birthday Plus One. F3 Dallas probably wouldn’t exist today without your leadership and commitment. There’s no way I could have persevered in those early months without you.
Rump Roast courageously fought through some serious back pain to finish this one. #tclaps for an incredible effort.
Dirtbag is quickly climbing the fitness charts. I thought he was going to beat Oatmeal on the Jacob’s Ladder. Everybody is going to have to post regularly and push themselves to try to keep up with this dude.
It was so cold that Ina had to put on a pullover.
F150 gave it everything he had on the crab walks despite some tricep cramping. He wasn’t gonna modify that’s for sure. Great work!
Oatmeal was full of energy after getting chased away from Klyde Warren Park by security last night.
Teasip put in a really impressive crab walk too. I thought he was gonna catch me at the end. It was closer than I like.
Christmas Spirit is Here
PAX: DFib, Dirtbag, Ina, Plus One
Q: Alright Alright
Warmorama:
Mosey with Coupon from the park to Quad
Tha Thang:
Crawl Bear up the stairs, Bear Crawl down
Odd Man Out (1 PAX runs a lap around the fountain, other PAX exercise, when runner returns other PAX run, and first runner exercises, repeato and rotate runner)
Curls
Hillbilly
Rugby Sit-ups
Irkins
Squats
T-merkins
———Crawl Bear, Bear Crawl stairs again
Man Makers
American Hammers
Side Straddle Hops
———Crawl Bear, Bear Crawl stairs again
Crab Cakes
Hand Release Merkins
Rugby Sit-ups
Imperial Storm Troopers
Supermans
Thrusters
———Crawl Bear, Bear Crawl stairs again
Man Makers
Alabama Prom Dates
Squat Jacks
Mosey to Benches with Coupons
Odd Man Out (1 PAX does 10 box jumps, other PAX exercise AMRAP)
Overhead Press
Curls
Australian Mountain Climbers x10
Mosey to park
Dying Cockroaches x10
Dancing Wilt Chamberlains x10
Crab Cakes x10
Turkey Bowl and a Beatdown
PAX: Classified, Dirtbag, Ina, Rump Roast, Shifty McCoy, Siesta, Sound Machine, Splash, Whoops
Q: Alright Alright
Warmorama:
Side Straddle Hops x10
Tha Thang:
Mosey
Imperial Storm Troopers x10
Mosey
Merkins x10
Mosey
Side Straddle Hops at Stop Light
Mosey to Christmas Tree at Snider Plaza
Irkins x10
Derkins x5
Dips/Irkins ring around the rosey (alternate dips and Irkins while PAX take turns running a lap around the Christmas tree, exercise is finished when each PAX has run a lap)
More moseying
More side straddle hops
More moseying
Reverse Lunges x16
Mosey
Crawl Bear up library stairs
Bear Crawl down library stairs – the overall grade for the PAX on this was N for Needs Improvement. Guess we’ll have to practice it….
Mosey to benches by Hot Box
Dirty McDeuce (3 rounds of 4 exercises with 12 reps in each round): Box Jumps, Dips, Australian Mountain Climbers, Heels to Heaven
Mosey to Burleson Soft Top
Rugby Sit Ups x15
Ultimate Football:
Rump Roast and Ina were named Captains as the only members of the group that didn’t modify the crawl bears and bear crawls (YHC excluded because… all together now: if you can’t do it don’t Q it).
Team Meat:
Classified, Sound Machine, Splash, Shifty
Team Math:
AA, Dirtbag, Siesta, Whoops
We played for 20 minutes and Team Math came out on top: 4-2. We all agreed that it was spectacular cardio and should be done again soon.
Over the course of the workout we covered about 2.5 miles.
Bad Luck Friday the 13th
COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Classified, Big Tex, Gummi Bear, Swiper, Pow Pow, Agnes, Dirtbag, Meatball
QIC: Oatmeal
AO: Lindsley Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
Hillbillies x15 IC
Deep Squats x 10 IC
Windmills x 10 IC
THA THANG:
Split into teams of 3 and performed the following:
P1: Sandbag carry around small lap on south end of park +1 OHP at each corner
P2: Run big lap on north end of park
P3:Exercises x 13 reps each
PAX alternated through each phase sandbag carrier delivered the cargo
Box jumps onto table top (modified to benches as needed)
Air squats
Derkins
LBC’s
Uptown Crunches
Carolina Drydocks
Knipplers
Repeato exercises
PAX choice Mary for last three minutes.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Since teams were in various stages of the circuit, mumble chatter varied throughout workout. Box jumps onto table tops garnered some gasps, but the modification was gladly accepted by some. The “silent K” nipplers also generated a few laughs/groans. Sandbags elicited comparisons to coupons, noting they were much heavier. Big Tex asked if the 80’s hair band playlist was an homage to the 80’s classic Friday the 13th, and YHC affirmed the choice noting creating a fun and spooky playlist was outside my wheelhouse and I found but one or two songs that would fit the bill. Overall a good workout on a nice blustery morning.
College Football Kickoff
COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Classified, Dfib, Dirtbag, Fanny, Icebox, Oatmeal, Plus One, Pow Pow, Siesta Sound Machine, Splash, Whoops
QIC: Teasip
AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer
WARM-O-RAMA:
SSH x25, IST x15, Produce Picker x12, then a warmup lap and end up at the field
THA THANG:
Fingertip Merkins x12
Oh Claps x14
Outlaw with 10 circles clockwise and counter clockwise
T-Merkins x14
Burpees x10
Alternating Side Squats x14)
LL Cool J x14
Alabama Ass Kickers x14
Carolina Dry Docks x14
Cheerleaders x14
Big Boy Sit Ups x10
Imperial Squat Walkers x10
Get ups, Prisoner Style x10
Squats x14
E2K x14 each leg
Circle Burp (go around in a circle with each PAX yelling “down” to do a burpee. Chop your feet while in between).
Next started the running across the “football field” portion of the workout.
Plank Hurdles
DMC
Suicides, but wait at each point for all the PAX (chopping your feet while you wait) then everyone does a Burpee together. Continue with suicide.
Red Barchetta – run 1/4 of the way down, 25 merkins, run back. Then run 1/2 way down, 50 squats, run back. Run 3/4 of the way down, 75 Mountain Climbers, run back. Run all the way down, 100 SSHs, then run back.
Finished it up with some forward and backwards arm circles, as well as some burpees.
MARY:
LBC x24, Rugby Sit Ups 14 OYO, Rosalita x14
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter that YHC could hear, though he was right next to the speaker that was blaring different fight songs for different schools. Oatmeal asked DFib to sing Boomer Sooner, but Dfib declined. Splash correctly identified several fight songs. May have to do a contest at some point.
ANNOUNCEMENTS:
1. F3 Golf confirmed for October 3rd.
2. F3 10 year anniversary in January