Preblast for the week of 9/30/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, follow @F3QSource on Twitter for more great F3 Leadership.

LATES UPDATES:
Follow F3 Dallas on Twitter for any Omahas (changes) in scheduled workouts.

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Ant Man

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: TBD

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: AlrightAlright

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: F150

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Wal-Mart

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

Ryder Cup Day 5

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x24
IST x24
Don Quixote x12

THA THANG:
Mosey to the tennis courts for paint the lines, followed by some Del Brown: crab walk down and back the courts, stopping in between/at the end of the courts for Merkins, Diamond Merkins, T Merkins and Wide Grip Merkins (x6).

Another round of Del Brown followed with Duck Walking down and back with Squats and Bolt 36’s in between and at the end of the courts.

Next did inchworm down the first court and back with LBC (x12) at each end. Moseyed to the football field, but there was standing water, so instead of playing from the rough, we took our free drop back to the tennis court for Samuel Ryder’s ladder. Run across the tennis courts doing decreasing Merkins from 11 at one end and increasing Squats from 1 at the other.

MARY:
Uptown crunch x12
American Hammer x18
Homer to Marge straight into flutter kicks x24
Rugby sit-ups x12
Alternating Shoulder Taps x12

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Ina, Oatmeal, Oo-De-Lally, Plus One, Special Sauce, Pepper, Walmart
QIC: Teasip

CIRCLE OF TRUST/BOM:
Teasip prayed us out

MOLESKIN:
Some well warranted doubt about if Pepper would show since no one called him, but he arrived a couple minutes early, shocking everyone. Not a lot of mumble chatter this morning, as both Ryder Cup teams were focused on the workout I suppose. Some grumbling from Ant Man that the inch warm felt a lot like a bear crawl (YHC held to his promise of minimal bear crawling as there was none). AlrightAlright complained about the name of Uptown Crunch for an exercise, but claimed he was the one who came up with it, so he really has no one to blame but himself. Oo-De-Lally pushed the envelope with having to leave early, but made the 30 minute minimum required activity for the workout to qualify with about 15 seconds to spare. Overall a good workout enjoy the cooler weather outside and not bear crawling in a parking deck

ANNOUNCEMENTS:
The finale of the F3 Ryder Cup is tomorrow, and it should be a fun one. Everyone needs to show up, even if you aren’t on a team

Ryder Cup Day 4

AO: Not So Katy Trail Thursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 18
LBC x 18

THA THANG:
Mosey to Track

Five Ball – Two teams of 5
Hole 1 – Baton Death March Lap – Burpees x 2
Hole 2 – Merkins x 12

Hole 3 – Baton Death March Lap – Burpees x 2
Hole 4 – American Hammer x 12

Hole 5 – Baton Death March Lap – Burpees x 2

Hole 6 – Squats x 12

Hole 7 – Baton Death March Lap – Burpees x 2
Hole 8 – Merkins x 12

Hole 9 – Mosey Lap
LBC x 18
Uptown Crunch x 9 (each side)

Hole 10 – American Hammer

Hole 11 – Baton Death March Lap – Burpees x 2

Hole 12 – Squat x 12

Mosey to Doak Walker Statue

Hole 13 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 14 – Sprint around statue plaza
Squats x 18
Lunges x 18

Hole 15 – Sprint around statue plaza
LBC x 18
Uptown Crunch x 18

Hole 16 – Sprint around statue plaza
Freddie Mercury x 18
Low Flutter Kicks x 18

Hole 17 – Sprint around statue plaza
Derkins x 18
Irkins x 18

Hole 18 – Sprint around statue plaza
Squats x 18
Lunges x 18

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Chairman Mao, Special Sauce, Ina, F150, Oo-De-Lally, Hannigan, Walmart
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed the group out before wrapping up.

MOLESKIN:
Holes 13 – 18 were completed in pairs as the Q was looking for ways to stay within the bounds of time. Despite the beautiful weather, the PAX remarked that the crowds on the track made it feel more like a muni course instead of Le National itself. YHC set out with the intention of a four ball competition but simple math would indicate 4 does not divide evenly into 10 thus generating the new Ryder Cup event of “Five Ball”.

ANNOUNCEMENTS:
Captains are on co-Q Saturday for a workout you will not want to miss.

Ryder Cup Day 3

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Shame – hold plank and merkin with “shame” (35)
Level Up – flutter kick and LBCs with “level” (85)

THA THANG:
Field of dreams, teams of four/five

1st inning
Home- 15 burpees
1st- overhead claps (as many reps as possible, AMRAP, goes for all the other exercises as well)
2nd- squats
3rd- jump rope

2nd inning
Home- 15 burpees
1st- plank
2nd- t merkins
3rd- jump rope

3rd inning
Home- 15 burpees
1st- flutter kicks
2nd- lunges
3rd- jump rope

4th inning
Home- 5burpees
1st- Rugby sit ups
2nd- Freddy Mercury’s
3rd- jump rope

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Ant Man, BOOMER, Special Sauce, Ina, Walmart, Hannigan, Teasip, Oatmeal, Helmet, Pepper, Plus One
QIC: Icebox

CIRCLE OF TRUST/BOM:
our workouts are more fun when more people show up so let’s try to get out here more often when $2 lone stars aren’t on the line…and if that’s what it takes I think we can come up with some kind of competition to get free lone stars at Ozona every month (maybe 15 workouts a month gets a free 6 pack?). I for one am in on the Monday ruck’s, especially since Mav the Cav can go the distance.

MOLESKIN:
Was really banking on 16 PAX showing up so when we had 14 my planning went to sh*t but we eventually rallied to get teams that would have someone at each base.

First team to finish got a point (they didn’t mean anything but AlrightAlright likes points so why not?), team that had the most reps of one exercise got a discount on burpees the next inning…pretty sure I screwed this up but I was winded and not as sharp as normal.

Shout out to Helmet for not needing Ryder Cup to come to a beatdown (cough, @

Good luck team Special Sauce! If you need a luke warm body Saturday AM I might be able to roll my carcass out of bed for 30 minutes of body destroyer.

 

ANNOUNCEMENTS:
1. INSERT
2. INSERT

Ryder Cup Day 2

AO: Glencoe
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15 (at this point Oo-De-Lally arrived to tie things up for Team Oatmeal)

THA THANG:
Team WheelsUp/NetJets to the Course
Bataan Death March around the park. PAX at the Six does 3 burpees before running to the front.

Alternate Shot
Partner 1 run suicide, Partner 2 perform exercise. Flapjack and Repeato until 100 reps of the exercise have been completed by the pairing. Switch partners on each exercise. Side Straddle Hops, Imperial Storm Troopers and Flutter Kicks were done while waiting for the whole group to finish.

Round 1: Hand Release Merkins (Aaarrrggghhh made this request over traditional merkins. Pepper arrived prior to his shot in a Rory-like fashion – look it up if you don’t get it.)
Round 2: Monkey Humpers
Round 3: WWI Sit-Ups
Round 4: The Bird
Round 5: Squats
Round 6: Plank Jacks

MARY:
Pickle Pounders x10
Sky Pickle x15
Paulinas x15 (Sorry Dustin Johnson)
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man. F150, Hannigan, Icebox, Ina, Oatmeal, Oo-De-Lally, Pepper, Plus One, Special Sauce, Teasip, Wal-Mart
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC mentioned how every man in this group looks out for his brothers, and prayed that we will continue to look out for each other. We need to pick up the six in life, not just at workouts.

MOLESKIN:
Icebox correctly hypothesized that AlrightAlright chose to Q today because the #RyderCup is the only way that there will ever be a good turnout for one of AlrightAlright’s #beatdowns. AlrightAlright caught the PAX by surprise with the 100 monkey humpers and grumbling ensued. He hopes you all enjoyed getting to work with all of your teammates.

13 PAX gathered in the gloom for Day 2 of the F3 Ryder Cup. Team Special Sauce was only missing Pepper, and Team Oatmeal was missing BOOMER and .

YHC forgot to give the Disclaimer. This is a mistake that all of us make way too often. It is the Q’s job to remember to give it, but let’s now make it a point to give the Q hell immediately if he forgets. This needs to be given at every workout.

ANNOUNCEMENTS:
Ryder Cup continues tomorrow with Icebox replacing an injured splash as our Q. See you at Caruth Park at 0545.

Be on the lookout for an announcement about a #ThirdF event taking place at Park Cities Baptist Church on Thursday night.

Ryder Cup Day 1

AO: Flag Pole Hill 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x20

THA THANG:
2.3 mile Ruck.

Penalty 25 Squats with Rucks over head for not beating our 1 mile pace from previous Ruck.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, AlrightAlright, Pepper, Ant Man, Icebox, Teasip, Oatmeal, Special Sauce, Wal-Mart, Hannigan, Plus One, Ina, Aaarrrggghhh, Boomer 
QIC: F150

Pay up ICEBOX

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x15
Don Quixote x12

THA THANG:
Start with partner DORA: 100 Pull ups, 200 Squats and 300 LBC with laps around the tennis courts

Mosey to the bleachers for Dirty McDeuce: Irkins, Dips, Step Ups, & Derkins with a lap around the goalposts in between

Jacob’s Ladder with Gorilla Squats (decreasing starting at 6) and Plank Jacks (increasing starting from 1 with running across the football field between sets

Mosey back to the playground for Mary

MARY:
Low Dolly x15
Freddie Mercury x21
Sky Pickle/Alabama Prom Date/Yeah Thrusts x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, JoJo, Oo-De-Lally, Special Sauce
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed for the Carolinas and those dealing with Hurricane Florence

MOLESKIN:
Some discussion and continued critiquing of YHC’s Saturday workout, but as promised no bear crawls were done and the entire workout was done outside in the open. It was discussed if the critique of the last time YHC led a Dirty McDeuce was worse than the critiquing of Saturday’s workout and it was concluded that the choice words from Saturday were funnier. Icebox also fulfilled his burpee obligation to AlrightAlright for SMU covering against Michigan.

ANNOUNCEMENTS:
1. Ryder competition is next week (Sept 24-29)
2. Next happy hour is October 12

Ruck + Side Straddle Hops NOT GOOD

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Rucked 2.60 miles
16:47 pace

Half way point Side Straddle Hops were required.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, F150, Oatmeal, Oo-De-Lally, Pepper
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great crew of 7 PAX gathered for #MuttRuckMonday in ideal weather. We learned the following:
…side straddle hops with rucks isn’t a great idea
Pepper likes rucking so he can hang at the back in silence until he’s ready to speak
…not all hills are created equal
…the PAX don’t like the idea of jogging with rucks

ANNOUNCEMENTS:
1. F3 Ryder Cup starts 9/24. Stay tuned to Band for the draft over the next couple days.

Preblast for the week of 9/16/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, follow @F3QSource on Twitter for more great F3 Leadership.

Here is this week’s schedule. SYITG

MONDAY:
07:00-08:00 | Berkley Marathon, White Rock Elementary (Staff Parking) | Q: AlrightAlright

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: TBD

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: TBD

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: TBD

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBD

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

Suck it up buttercup…yes I said bear crawl up the ramps

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Reach backs x12

THA THANG:
Mosey to parking deck

Partner up and do the following:
Partner One bear crawls up the first ramp while Partner Two does squats. Once Partner One gets up the first ramp, flapjack and Partner Two bear crawls up while Partner One does squats. Continue all the way up the ramp.

Go down the ramps with Crawl bear and LBC

Some grumbling from the PAX about being stuck inside so cut the next up and down ramps in half

Lunges up with Merkins
Crab walks down with plank jacks

Mosey to start area
Partner DORA
50 OH Claps, 100 squats, 150 Flutters with lap around tennis court

Merkins in a circle
MH x5

MARY:
Rosalita x15

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Chairman Mao, Coach K, F150, Hannigan, Icebox, Oatmeal, Podcast, Special Sauce,  Doubtfire (Willy Lowman Knoxville)
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:
Mainly just grumbling about being in a parking deck with the great weather. YHC will take the encouraging all PG rated feedback he received and ensure the next Teasip Q will take place in gorgeous outdoors (though it will probably be raining). The PAX did get to enjoy the weather at coffeteria where Icebox and AlrightAlright made a burpee bet based on the SMU-Michigan game.

ANNOUNCEMENTS:
September 24-29 will be a Ryder Cup competition between team Oatmeal and team Special Sauce (names subject to change). Will be attendance based so make your appeals now to the captains if you want to be selected. Next happy hour is October 12