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Warrior Slayer Style

Date – 1/15/2021
Weather – 42 and windy AF, Google said it feels 37 and I agree

Count-off & Name-O-Rama:
PAX –  Dr. Suess, Slushii, Bleep, Stingray, Agnes
QIC –  Rump Roast
AO – The Harbor
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
20x SSH
15x IST
12x Veggie Pickers

The Thang:
Tabata w/ an F3 Twist (2 rounds of each)
Mountain Climbers
Squat jumps
Diamond Merkins to Toe Grab
SSH
American Hammer
Elbow to High plank
 
Mosey
 
Groiners
Squats
Shoulder Tap Merkins
Big Boi Sit Ups
Plank Jacks
Jack Reachers
 
Mosey
 
Broad Jump and Back Pedal
Standing to Plank (half Burpee)
LBC’s
Squat
Peter Parker Merkins
Lunges
 
Mosey
 
SSH
Merkins to Extension
Burpees 
Freedy Mercury’s 
Hold a Plank
J-Lo’s
 
Mosey
 
Burpee Tuck Jump
IST’s
Chuck Norris Merkins
Gorilla Squats
Merkins
Penguin Crunches
 

Circle of Trust (CoT):
Stingray prayed us out

Moleskin:
Slushii wore short and like a cut-off t-shirt under his hoodie so complained incessantly that it was cold. I have to say that it started out bumpy (Ice Box makes this stuff look so easy), between my speaker having a bad Bluetooth connection, my email kept turning sideways, and the interval timer I was about ready to say fuck it.  Then after the second round, it got better. I couldn’t hear much of the mumble chatter over the music and all those damn beeps! I heard some rumbling about Katy Trail and took that as a good sign that I was running enough in between rounds. Over all it was a great start to a Friday morning. 

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Coffee

COUNT OFF & NAME O RAMA

PAX: Agnes, Bleep, Classified, Sex Panther, Slippy & Slushii

QIC: Aaarrrggghhh

AO: Coffee Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA: SSH, IST, Veggie Pickers

THA THANG: Made our way to the Caruth Park tennis courts down Turtle Creek Blvd. and stopped at end of each block and completed the following: 

  1. Squats & reverse crunches x 12
  2. Loiners & WWI sit ups x 12
  3. Merkins & Rugby sit ups x 12
  4. Turkish get ups x 12
  5. Hand raises x 12
  6. Burpees  x12

Tennis Court Suicides: 

Round 1) Run to long end and bear crawl/crab walk back

Round 2) Run to long end and lunge/broad jump back

Mosey back to Coffee Park with same set of exercises between blocks. 

MARY: Reverse crunch, big boy sit ups, rugby sit ups x 6

MOLESKIN: Beautiful crisp morning. We did start out beat down with GAMS (grown ass men skipping) and were called out by neighborhood runners. It was great to hit the courts again at Caruth and look forward to future rings and things workouts once that AO opens again. 

ANNOUNCEMENTS: 

  1. Wednesday 1/20 please bring any suits, slacks, button ups that are no longer in use to you but still have life in them. Splash is collecting to support a great cause. 
  2. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5.
  3. TID 18K March 6 at 0700
  4. GROWRUCK April 8-10 in SA
  5. F3 Golf
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BAMA Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Armpit, Avril, Classified, F150, Gambler, Oatmeal, Rump Roast, Slushii, Sound Machine, Special Sauce
QIC: Teasip

AO: INSERT
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x52, IST x12, Hillbilly x12 (52-24 final score in the Natty), then a warm up lap

THA THANG:
Mosey over to the football field with coupons. As YHC mentioned, you have to pick your poison when playing Alabama, but it is “suicide” to leave Devonta Smith uncovered.

Thus, we did some coupon suicides. Run to the first light pole, come back and do 3 reps, then run to the next light pole and back and do 6 reps. Continuing until you get to the other goal line and back to do 12 reps (for the 12 catches Devonta had in the Natty)

Bicep Curls
All the way down Squats while holding coupons
Manmakers
Abs (curls while holding the coupon)

Since Bama when through the ringer of an all-SEC schedule (some say the toughest ever and the best final AP poll #4 team in human history) we did an OH press Ring of Fire to 55 (closest full round to 52)

MARY:
Rugby Situps x12, Rosalita x12, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC checked Band while clearing the mechanism in the AM and saw that Alright Alright became a father and thus was disappointed he was not there to post in the gloom. Special Sauce and several other PAX agreed and questioned Alright Alright’s commitment. 

YHC announced in the preblast that the beatdown would be Natty themed and the PAX realized once we passed 20 on the SSH that we would probably be going to 52 for Bama. YHC didn’t even have to point out the obvious that Ohio St lost by the exact same score as A&M and they didn’t even have to deal with a fully armed and operational Alabama offense like the Aggies did.

Several choice words from Rump (even said them via proxy through Sauce) during the suicides. Special Sauce also mentioned that Devonta Smith only played a half, so shouldn’t the suicides only be half of the workout, but YHC did not oblige. 

During the ring of fire, several eyerolls ensued from the PAX when YHC mentioned the toughness of an all-SEC schedule and how the Big 12 played defense now (from the flag bearers Oatmeal and Classified) and then some ACC comments too from Slushii.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6 starting at 1900 on Feb 5
2. TID 18k March 6 at 0700
3. GROWRUCK April 8-10 in SA

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Burleson Park – Let’s have FUN

COUNT-OFF & NAME-O-RAMA:
PAX: Broadway Joe, Bleep, DFib, Rump Roast, Sound Machine, Big Tex
QIC: Slushii

AO: Burleson Park 
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

THA THANG:
NA run on street around Burleson 

Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s

Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL! 

MARY:
Hunt for Big Tex’s key

CIRCLE OF TRUST/BOM:
Thankful for each man and others that were not in attendance 

MOLESKIN:
YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups. 

ANNOUNCEMENTS:
1. TRAIN FOR CSAUP
2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)

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Dropping LBs at Germany

COUNT-OFF & NAME-O-RAMA:
PAX: Cougar Bait, D-Fib, Pop Up (Willy Loman from Bellevue), Rump Roast, Slushii, Sound Machine
QIC: Teasip

AO: Germany
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15, IST x15, Vegetable Pickers x10

THA THANG:
Split into 3 groups. Group 1 does 5 pull ups, then goes to relieve group 2 who is doing AMRAP Squats. Group 2 then relieves group 3 who is doing AMRAP Rugby sit ups, and group 3 goes to do pull ups. 3 rounds.

Mosey to the track and do a lap. Dirty McDeuce (3 rounds of 12 reps of the following: Irkins, Step Ups, Derkins, Dips) with running across the football field and back in between each set. 

Do an LB’s lap: Lunge walk 100 M, Backwards Run 100M, Bear Crawl 100M, Burpee Broad Jump 100M

Mosey to the tennis court for Bolt 45’s, then some Mary

MARY:
LBC x20, Low Dolly x15, Flutter kicks x10, Freddie Mercury x15

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC went across the tracks to the West Side to Q at Germany and complete the first part of his #icicle. The first guy to show up was Pop Up, who got the name in St. Louis since he said he liked to read and the PAX assumed he read pop up books. Loved having him. Lives in Bellevue, but is here now with his wife since they had a kid a few months ago, her family lives here, and he can work remotely. Will be curious to see if it takes others (*cough* Ultra *cough*) three months to post after having a baby.

No Bleep this morning, which Slushii mentioned his text to Bleep in the morning was green and not iMessage blue so maybe his phone didn’t charge? Slushii debated knocking on his door, but decided not to. Rump was kind enough to keep the caravan going by letting Slushii still chauffeur him to the workout this morning.

YHC has decided that Sex Panther meant he would skip 200 workouts instead of attend 200 when he posted his goal of 200 for the year, so he is on a good pace for that.

Had some airplane talk during the warmup, including Sound Machine recounting a flight where he was asked to grab a ladies leg if the plane were to crash, and Rump remembering a time when a fellow passenger got a garbage bag for a barf bag. Otherwise, not a lot of mumblechatter during the workout, though got a few choice words from Rump doing the last part of the McDeuce and during the LBs lap.

ANNOUNCEMENTS:
1. 4x4x24 CSAUP Feb 5-6
2. Grow Ruck in April

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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.

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Merkins & Wind Sprints… Please!

Date – 12/30/2020
Weather – 60° & a light rain/drizzle

COUNT-OFF & NAME-O-RAMA:
PAX: Ina & Slushii
QIC: Rump Roast

AO: Coffee Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
20x SSH (DC)
18x NC Groiners (OYO)
14x IST (DC)
10x Veggie Pickers (DC)

THA THANG:
Capoot WOD F3 Style
100x Merkins OYO (pick up the 6 or do 4×4’s)
4x 40yrd Sprints

75x Merkins OYO (pick up the 6 or do 4×4’s)
6x 40yrd Sprints
 
50x Merkins OYO (pick up the 6 or do 4×4’s)
8x 40yrd Sprints
 
25x Merkins OYO (pick up the 6 or do 4×4’s)
10x 40yrd Sprints
 

MARY:
You-Call-It
Slushii – 10x Box Cutters
Ina – 15x Rugby Sit Ups
Rump – 12x Big Boi Sit Us
LBC’s till time

CIRCLE OF TRUST/BOM:
Slushii prayed us out

MOLESKIN:
A week or so ago, I believe Sex Panther had us team-up and run old fashioned wind sprints. Running isn’t my strong suit so I thought this would be a good one to build on that. I also enjoy tweaking these Hero WOD routines to fit an F3 workout and honoring guys that go out serve us so that we can have the freedom to get up and do this.  I would say the pax didn’t enjoy the Merkins as much as I hated the running. As with 40yd sprints in football practice, I appointed Ina to keep us honest and if we weren’t all giving 100% all the way thru to make us repeat. Luckily, we all pushed hard and didn’t have to do any extras. I’m pretty quick when I know how far I’m going… For an old guy!

ANNOUNCEMENTS:
F3 Golf, blah blah blah, F3 10yr delayed. Blah blah blah
Oatmeals NYE “Thing” 
CSAUP 4x24hr Comming up in Feb???? I think…

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Happy 6th F3 Birthday Plus One and Glencoe

PAX: Big Tex, Bleep, Classified, Oatmeal, Rump Roast, Slushii
QIC: Alright Alright, Plus One

8 PAX posted this morning and 6 were surprised and perhaps disappointed to find out that Teasip had delegated this morning’s Q to Your Humble Correspondent and Plus One. Conveniently, this week is the sixth anniversary of Plus One’s first F3 workout and the first F3 workout at Glencoe Park. We decided that we would throw it back (sort of) to the theme from that day six years ago…

YHC led the PAX to the football field for Warmorama…
Side Straddle Hops x15
Upright Rows x6
Curls x6
Kraken Burpees x6
During the Kraken Burpees, Classified made a comment about my loss in the Q of the Year Quarterfinals …. and I took that personally (insert MJ meme)… so I scrapped the original plans and decided to punish the PAX.

Fast mosey to The Bridge with #burpeerule in effect.
17 Burpee Penalty.
12 Jumping Spiders OYO, run across The Bridge. 12 Burpee Penalty.
12 Freddie Mercury’s IC, run across The Bridge, 12 Burpee Penalty.
12 Merkins Single Count, run across The Bridge, 6 Burpee Penalty to be made up later.
Run Back to Glencoe Park and our Coupons. (We were supposed to complete American Hammers, Monkey Humpers and Jump Squats, but ran out of time)

Plus One took the reins from there.
Rifle Carry 50 yards
31 Curls
7 Merkins
Murder Bunny 50 yards
31 Overhead Presses
8 Merkins
Rifle Carry 50 yards
30 Curls
9 Merkins
Lunge Walk 50 yards
31 Curls 10 Merkins
30 LBCs
11 Penguin Crunches
12 something else…

6 Penalty Burpees

Only 8 men in attendance today with lots out of town and lots exposed to COVID. Keep checking on each other. And keep working out OYO if you have to. You don’t want to just take a week or two off. You will feel the pain.

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Germany Park 12/28/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Cougar Bait
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH x 15
IST x 15
Hillbilly x 15
Windmill x 10

THA THANG:
Lap around track
20 of each exercise on the concrete bleachers – derkins, irkins, step up kicks, box jumps, plank jacks
Lap around track
20 of each exercise on the concrete stairs – WW1 sit-ups, LBC, jump squats, monkey humpers, JLo’s
Lap around track

Mosey to tennis courts
7’s (merkins and LBC) – lunge walk between lines
DORA – 100 merkins, 200 Freddie Mercury, 300 lunges

MARY:
Box cutters to time

CIRCLE OF TRUST/BOM:
Thankful for each man and prayed for all of the fartsackers that didn’t show up

MOLESKIN:
YHC was a bit worried when we pulled into Germany Park. Bleep said “it might just be me and you today Slushii”. We saw a guy wandering around looking like he was looking for someone. We got out of the car and Cougar Bait immediately said “are you guys with F3?”. Was excited to have another PAX join the #westside crew this morning since all of our fellow #westsiders decided not to show up. 

ANNOUNCEMENTS:
1. F3 Golf
2. NYE workout at midnight 

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Burleson 12/24/2020 “4 guys and 2 cars”

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sound Machine
QIC: Bleep, Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of

WARM-O-RAMA:
SSH x 20

Windmill x 10

THA THANG:
Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)

Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)

MARY:
Completed during workout

CIRCLE OF TRUST/BOM:
Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group

MOLESKIN:
Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men! 

ANNOUNCEMENTS:
1. F3 golf
2. NYE workout that is a mystery