Stars & Stripes

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
ISS X 20
High Kicks
High Knees
Butt Kicks
IT Stretch
Inch Worms
50 Yard Runs (25%, 50%, 75%, 100%)

THA THANG:
Tennis courts were occupied so we mosey to fountain

Partner Wheelbarrow Walks
Holding Right Leg Only ½ then switch to holding left leg only for other half
Both legs held on the way back.
Each partner X2

Mosey across the street for Stars and Stripes
Stripes = Run down to the far end of the walk way and back (Roughly 100yds each way)
Stars = Star Burpeess, Jack Merkins, American Hammers, WWsitups
Partners combined to run 13 stripes and 50 of each Star exercise.

Irkins, Dirkins & Dips
2 Sets IC – 10/5

Mosey over to the wrong set of stairs, but nonetheless we found some stairs.
Single Legs Stair Jumps X 10/leg – Rinse and repeat 5x per leg

Alternating Bench Planks – 20×2 IC

Mosey Back to Soft Top

MARY:
Hanging Knee Tucks 3×10, Planks in between sets
60 seconds of rotating flutter kicks to get us to 0800

COUNT-OFF & NAME-O-RAMA:
PAX: Podcast, Oo-De-Lally, AlrightAlright, Teasip, Pepper, Coach K, Sir-Mix-A lot
QIC: Special Sauce

CIRCLE OF TRUST/BOM:
Special Sauce prayed us out. Thankful for 🇺🇸 and our freedom, safe holiday week for everyone.

MOLESKIN:
The 13 down and back stripes ended up being way more difficult than anticipated. PAQ agreed if it were to be repeated again, each length of the run should count as one stripe. Had some great Remember the Titans movie quotes going during the “stars” portion. Thanks to AlrightAlright for misguiding us when looking for a set of stairs, should’ve listened to Teasip . Pepper was not a fan of the rotating flutter kicks, he appreciates the purity of the standard flutter.

ANNOUNCEMENTS:

Williams Park is becoming a regular

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x18
Daisy Pickers/Cotton Pickers/Reachbacks x12

THA THANG:
Mosey to the tennis court for paint the lines, followed by merkin suicide (2 merkins, run to the first line and back, 4 merkins, run to the next line back, 6 merkins, etc.).

Follow up with lunges across tennis court, stopping halfway for 10 squats, and 10 gorilla squats at the end. Backwards lunges back, with 10 squats halfway and Bolt 45s at the end. Finished our our time on the tennis courts with another paint the lines.

Moseyed to the Playground for partner pull ups (50) and WW1 sit-ups.

Moseyed to the fountain for mountain climbers x15 and nipple scrapers x10

Finished up with partner DORA at the gazebo (100 burpees, 200 OH claps, and 300 LBC with other partner running lap around field).

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright Oo-De-Lally Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
Quick CoT as we almost forgot. Teasip prayed us out.

MOLESKIN:
Some grumbling at the number of merkins for the merkin suicide (that wasn’t as bad as AlrightAlright expected), but overall not much mumble chatter this morning. There was some grumbling about the choice of burpees for DORA, but overall a quiet morning, as there was a lot of moseying and not a lot of stationary time for mumble chatter

ANNOUNCEMENTS:

The Burn at Glencoe

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Merkins
OHC

Lap around the park then mosey to rugby field

THA THANG:
Dora 1-2-3
100 Dips
200 Irkins
300 LBCs

Mosey to tennis court

Lunges with Carolina dry docks at the gaps, 5-10-15-20-25, total of 75 reps
Reverse lunges with Alabama prom dates at the gaps, same as above
“Ronaldo” (Karaoke) Suicides – in honor of the World Cup (labeled a “communist sport” by our red-blooded American Texas Fightin’ Aggie Teasip)
Calf raises x30

Dancing bear crawls were planned but had to be cut due to time constraints. Maybe next time.

MARY:
Penguin crunches
Freddie Mercuries
Dolly
Homer/Marge
Rosalita
Butterfly crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Froman, FNG: Belk Bowl
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:

MOLESKIN:
Low turnout this morning for what was truly some pretty great weather all things considered. The Q was quite sluggish after being out for 2 weeks due to a week-long #circumsack and vacation. We were joined by an FNG (Taylor Maloney) that YHC has the pleasure of working with at Baylor. He is an Aggie and was given the nickname of Belk Bowl. You can figure out who came up with that one. After being named after maybe the least sexy bowl game of all time, hopefully he’ll come back.

ANNOUNCEMENTS:
1. 2nd F Happy Hour July 13th
2. F3 Dallas Shirts pre-order is currently open until July 13th CLICK HERE to order.

Preblast for week of 6/25/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Shared Leadership (Q3.1); and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

MONDAY:
Mutt Ruck Monday, Flag Pole Hill (Second Parking Area)
5:30-6:15
QIC: Ant Man

TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15
QIC: Oo-De-Lally

WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30
QIC: Pepper

THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15
QIC: TBD

FRIDAY:
Bootcamp Workout, TBD
5:30-6:15
QIC: Teasip

SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00
QIC: Chairman Mao

WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

Cash and Tango takeover

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 45 minutes
50 push-ups to help with the CSAUP

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ultra (Cash and Tango), AlrightAlright
QIC: Ant Man
 
CIRCLE OF TRUST/BOM:
Ant Man prayed us out hoping everyone has a safe week.MOLESKIN:
We initially waited on BOOMER to show up because he Emoji-ed my post but he was nowhere to be found. Ina brought a level of professionalism to MRM with an actual rucksack in order to prep for a week long camping trip (where he might or might not shower the whole time). Cash and Tango looked as though we were going to have to carry them up that last hill. AlrightAlright had thoughts of another Barkley Marathon, Ultra preemptively called in sick without missing a beat.

 

ANNOUNCEMENTS:
July 13 Happy Hour more details to follow.

It seemed like a good idea at the time

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
Monkey Humpers x5
IST x19 (cause someone, who shall remain nameless, was off count by 5)
Merkins x10 – slow count

THA THANG:
Indian Run to top of parking garage
Four corners (bear crawl ramps): 5 monkey humpers, 10 hand-release merkins, 15 OHC, 20 flutter kicks

Mosey to three story staircase by library
Jacob’s Ladder: 7 Bobby Hurley’s; 1 Merkin
Crawl Bear up the stair case; Bear Crawl down

Shoulder circuit; Catch me if you can (5 monkey humpers); Shoulder circuit; Indian run back to soft top

MARY:
Compass; LBCs; Pingvin Crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Ina, Isaiah, Teasip, Podcast
QIC: Coach K

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Coach K sent a late night text requesting a substitute Q because Teasip peer pressured him into going out, but we rallied through. More to follow.

Early comment from AlrightAlright about a shortage of PAX, and I think I’ve officially fallen to the ranks of scaring people off with my oh so charming personality. Fortunately my feelings regenerate at the twice the speed of a normal man, so we powered on.

Our story really begins at AA’s suggestion of: “I’ve always wanted to crawl bear that library staircase.” Coach K was curious as well, and so I gave a brief disclaimer before all the PAX managed to ascend the 3-story staircase. It was agreed that it was the worst thing we’ve ever done prompting the “it seemed like a good idea at the time”, which seems to be a common theme in F3.

Lots of subsequent mumblechatter about the NBA draft, which honestly I didn’t keep up with until someone made a dig at UNC. Subtle reminder that UNC has the most Round 1 draft picks of all time instigating a strong debate about the scandal. AA said he was a strong supporter of Oregon State baseball despite them pitching a convicted child molester…minor details.

6 PAX made it to Bubba’s where the fun continued…Isaiah eagerly awaiting the arrival of baby Isaiah. Podcast is starting his new job next week with the Rangers, so any complaints/suggestions can now be directed at him. YHC got some digits last night with strong wingman support from Teasip, the true 2nd F champion. Talked a while about AlrightAlright vocal chords and dance moves. He admitted to splitting his pants at a wedding from going too hard, which is next level intensity. Mentioned how weird it was for AA to have such a deep singing voice while YHC has a much higher range. Wrapped up the discourse debating whether Kelly Clarkson or Carrie Underwood was more successful after their American Idol runs.

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. F3 Dallas shirts pre-order is currently open until July 13th

Bunny Hop Burpee

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
Windmills IC x15
Hillbillies IC x15
Overhead Claps IC x15
Daisey Pickers IC x15

THA THANG:
Mile mosey
• Bunny Hop (3 bunny hops 1 Burpee) Burpee at 1/4
• Knee tap Merkin at ½
• Back to the flag

Dora – run path round park
• 100 V-up cruches
• 200 Hello Dollies
• 300 LBCs

Lap around Williams Park stopping at each corner
• 15 Bunny Hop (3 bunny hops 1 Burpee) Burpee
• 15 Knee tap Merkin
• 15 Merkins
• Back to the flag

MARY:
ABCs IC
Crunchy Frog x24
Uptown Crunch IC x12 Both sides
Boxcutters IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright , Coach K , Icebox , Teasip
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.
2. July 13 – Happy Hour
3. Tour de France workouts coming.
4. GrowRuck Memphis Sept 21-23

Inas Run Thursday

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
Mt. Climber x 15 IC
IST x 10 IC
Windmill x 10 IC
Squats x 5 IC

Mosey to lamppost before trail for extra warmup
Lunge up small hill followed by 10 t merkins (OYO) then jog back down to lamppost
Sprint up hill followed by merkins x 5 IC jog back down. Repeat x 3

THA THANG:
Sprint 1/4 mile: Shoulder press x 25 IC
LBC x 20 IC

Sprint 1/4 mile: Carolina Dry Dock x 10 IC
Rugby sit up x 10 IC
10 burpees (OYO)

Sprint 1/4 mile: WWI sit-ups x 15 OYO
Mosey to benches
Irkins x 10 IC
Dips x 10 IC
Clay maker right leg x 10 IC
Derkins x 10 IC
Dips x 10 IC
Clay maker left leg x 10 IC

Unfortunately Ina took to much time before getting on trail so we headed back at this point

Reverse crunch x 15 IC
Native American run 1/2 mile
Shoulder taps x 10 IC
Sprint 1/4 mile: 10 burpees OYO

Mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Gambler
QIC: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:
Alright Alright had a plan to Q to keep his streak going, but I showed up…group was upbeat even with the heat.

ANNOUNCEMENTS:

AlrightAlright Flys In

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x15
Merkins x10 – slow count
Squats x10

THA THANG:
Lieutenant Dan: (4 lunges, 1 squat, all the way from the flag pole to the soft top)

Bear Hunt:
Partner 1: bear crawl
Partner 2: 10 merkins then run after Partner 1
Flapjack and repeato across the field

5×5
5 laps with 5 burpees and 5 pull-ups each lap

Jacob’s Ladder
Run across both tennis courts, 7:1 T-Merkins, run back, 1:7 squats

Painting Bears
Bear Crawl Paint the Lines

MARY:
LBCs x15
Low Dolly x15
Rosalita x15
Uptown Crunch x10 each side
Flutter Kicks x15
Protractor by Spread

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Ant Man, Ultra, Icebox, Coach K, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying that God will help us recognize other men that need this group.

MOLESKIN:
Before the workout began Spread immediately protested the Tunnel of Love. It was a perfect day for it.
We moseyed back to the soft top for Mary and found that our territory had been seized by a group of women. Clearly they missed the memo that we claimed this park way back in 2012. We decided to cede the territory peacefully this week, but if it happens again next week…..
Ant Man remarked that the women should be recruited for Females In Action… more to come on the F3 sister organization in the coming weeks.
It was agreed by some that 5×5 should happen more often.
Many complained the Painting Bears are impossible, yet we didn’t have any trouble completing them.
Several of the PAX were overjoyed to find YHC Q’ing for a second day in a row.

ANNOUNCEMENTS:
Talk to Icebox about Taste of Dallas with M’s and CBD’s

Next Happy Hour is July 13th. Mark your calendars. This one will not be at Ozona… Spread, splash…. be on the lookout for announcements from Pepper.

2nd Annual Brooks Koepka US Open Championship Celebration

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x18
IST x18
Overhead Claps x18
Monkey Humpers x10

THA THANG:
Round 1: 75
Partner 1: run around tennis courts and back to playground
Partner 2: pull-ups
Flapjack and repeato until the pairing has completed 75 pull-ups

Round 2: 66
Elevens… run across rugby field and back to bleachers, dips, increasing until the round of 11. That gets you to a total of 66 dips.

Round 3: 72
Partner 1: run across field and back
Partner 2: Trophy Raises
Flapjack and repeato until the pairing completes 72

Round 4: 68
Partner 1: run across field and back
Partner 2: Trophy Curls
Flapjack and repeato until the pairing completes 68

Time to go Back-to-Back

Round 1: 75
Repeato the first set

Round 2: 66
Bear crawl across tennis courts with increasing merkins at each line. Then do another 11 merkins. (total of 66)

Round 3: 72
Low Dolly x72

Round 4: 68
Single Movement Count Freddie Mercury x68

MARY:
Penguin Crunches
Some other stuff that escapes my memory

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Some complaints about too much running during the first Round 2.
Lots of grumbling during the second Round 2.
Icebox asked why we were doing a tribute to Brooks Koepka, and if he went to Wake. The answer: he went to Florida State. We do the tribute because he looks more like a football player than a golfer. This tribute was also a special request from Teasip, and we wondered if he was just trying to get yoked for a Tuesday night date. We may never know.

ANNOUNCEMENTS:
Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.

Next Happy Hour is July 13th. Mark it.