Halloween in the Parking Deck

Wednesday sometime in October. SMU parking Garage. 0545
Pax: hard to remember…I think Spread, Alright alright, rump roast, ice box, maybe special sauce, probably aaaerrghhh and coach k, splash (yhc)… correction: Aaarrrggghhh, Oatmeal, Jojo, Rump Roast, Spread, Icebox, F150, Alright Alright, Splash
Thang: we worked out in the circle of trust because my ankle was barely functionable, Big Bens

Alright’s Favorite Things

COUNT-OFF &NAME-O-RAMA:
PAX: AlrightAlright, Belk Bowl, Helmet, Special Sauce, Aaarrrggghhh, Teasip, Rump Roast, Ant Man
QIC: DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
IST X 15
Daisy Pickers X 10

THA THANG:
OutKast- hey ya, SSH + burpees with “hey ya” (22)
DJ Khaled Ft Rhianna, Wild Thoughts- back plank + dip with “wild” (53)
Queen, Bohemian Rhapsody – P1 jump rope, P2 10 pull-ups, switch
Beanie Sigel, Feel it in the air – Freddy Mercury’s + rugby sit-ups with “air” (32)
Queen, fat bottomed girls- P1 jump rope, P2 20 LBC’s, switch
Panic! At the disco, High Hope- plank + merkin with “high” (31)
JT, Sexyback- flutter kicks + yeah thrusts with “sexy” and “go head be gone with it” (72)
Selena Gomez, Wolves- Superman’s +T merkin with “you” (30)
Jawga Boyz, All the Girls Wanna Ride- Chairman Specials
Queen, Another One Bites the Dust- P1 jumps rope, P2 5 pull-ups, switch
Queen, We Will Rock You – SSH + burpee with “we will”

MARY:
Included above

CIRCLE OF TRUST/BOM:
Didn’t do as good of a job as I wanted to of getting my message out so I’ll try it here: Q’ing is fun! If you’re new at it don’t hesitate to reach out to others for ideas, I text Alright Alright all the time about things I’m thinking about and there are others who are happy to help. The important thing is that you try and we’ll support you through it. That is until you get the hang of it and then we’re going to be a bunch of smart asses to you.

MOLESKIN:
As promised to Rump Roast there was no running. To get our cardio we used a heavy dose of jump rope, to make it even better for Alright Alright we listed to various Queen songs while we did it. AA had some words for the Q but he made me crawl bear upstairs a couple times so he had it coming. Not a ton of mumblechatter since we were sucking wind and listening to a sweet playlist. Special Sauce had some words about the Beanie Siegel song and how I don’t get any slow jams at home anymore but I mostly ignored him.

Tried to console Teasip on the A&M loss but we couldn’t tell which team was which because they and Miss St wore the same jerseys for the game.

ANNOUNCEMENTS:
1. Nominate for Q of the year!
2: vote for volunteerism or college football watching

Putting in some work for a ruck

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox
QIC: F150

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x 12

THA THANG:
Partner 1 Lunges while Partner 2 does exercise
Merkins w/ Coupons x10
Merkin slide Coupon x10

Ruck 1.9 Miles

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
After looking for Rump Roast for our ruck, Icbox and YHC began our light workout before rucking. We set a pretty good pace as we talked and discussed kids and family.

ANNOUNCEMENTS:
1. Q of the year nominations are open until midnight on Wednesday, October 31.

Inaugural Doubletime

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Chairman Mao, Pepper
QIC: AlrightAlright

THA THANG:
Run

DISTANCE:
AA, Chairman Mao, Pepper: 5 miles
Ina: 4.75

PACE:
AA, Pepper: 7:29
Ina: 8:18
Chairman Mao: Unknown, but likely 8:00 – 8:10

MOLESKIN:
4 men gathered in the gloom on a Monday morning for the inaugural Doubletime. The idea behind Doubletime is that the group will run a similar route to their rucking brothers, but will try to complete the route twice.

Jack and Jill Went up the Hill

COUNT-OFF & NAME-O-RAMA:
PAX: Sally
QIC: Coach K

AO: Norbuck Park

WARM-O-RAMA:
Mosey to the top of Flag Pole Hill

THA THANG:
Dirty McDeuce with Irkens, Derkins, Claymakers, and Dips
Run down and back up Flag Pole Hill before each set

Mosey back to Norbuck Park

Baby Rampage: Bear Crawl up hill and crabwalk down then do a burpee. Repeato with increasing number of burpees until 8 burpees have been completed

Take a lap around the baseball field and mosey to playground for a few rounds of pull ups

MOLESKIN:
Sally got called in to work the night shift, so YHC was a bit surprised to see him post. Also nice to know I’m not the only sleep deprived PAX showing up to workouts. We took full advantage of working out near the only hill within a 50 mile radius of the city of Dallas. Flag Pole Hill is definitely an underused AO, though understandable given it’s location.

 

Where is Everyone?

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

AO: Burleson Park

WARM-O-RAMA:
SSH x35
IST x30
Cotton Pickers x15

THA THANG:
Bataan Death March to Track (5 burpees)

Pair up for Burbpack Mountain
PAX 1 runs up and down stadium twice while PAX 2 does burpees.
Flapjack and repeato until the team reaches 100 burpees.

Mosey to main quad staircase for DORA with 100 burpees, 200 LBCs, and 300 squats.

Mosey to parking deck

Around the World Merkins, run up a level
Over Head Claps x20 IC; Bird x20 IC, run up a level
WWI SUs x10 OYO; Penguin Crunch x20 IC; run up a level
Around the World Merkins

Mosey back to park for Mary

MARY:
Uptown Crunch x12 each side
Rugby SUs
Boxcutters
Big O

CIRCLE OF TRUST/BOM:

MOLESKIN:
Once again, the Q was quickly prefaced by a “Where is everyone?” from AlrightAlright. It was a solid 60 degrees, so there really wasn’t an excuse for the shortage of PAX. YHC had planned an Amazing Race themed workout complete with prizes for the winners, but with the shortage of PAX YHC has deferred that Q indefinitely.

Not too much mumblechatter throughout the morning, especially the first part of the burpee beatdown. Apparently 5 burpees is a little egregious for a Bataan Death March, but that number came straight from F3.

Once we made it to the garage, the chatter picked back up again along with a game of Frogger. People on SMU don’t understand how to drive slowly through parking garages adding a little risk to the Q. We wrapped up with some chatter over 6MoM.

All in all, it was a great morning. The weather was near perfect, and seeing SMU set up for homecoming made the tour-de-campus that much more entertaining.

ANNOUNCEMENTS:
1. Second Saturday volunteer event in the works

Preblast for week of October 28, 2018

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 (f3_dallas) on Twitter for any Omahas (changes) in scheduled workouts.

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday (Mutt not required) | Flag Pole Hill (Second Parking Area) | Q: F150

TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Icebox

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | TBD (Check Twitter on Thursday) | Q: Pepper

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

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

Chains & Ropes…what’s in F150s garage?

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, AlrightAlright, Icebox
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20
Overhead claps IC x20
Prisoner Squat IC x20

Jog around park at each corner
Merkin x25 OYO

THA THANG:
Partner 1 – 5 Hanging Ab Crunches (left, center, right) , 5 Swirkins; Partner 2 – Plank

Cliffhanger Merkins IC x15 – P2 will hold P1’s legs in the air while P1 completes the required number of Merkins

Mosey to fields
Coupon pulls (PAX pulls 1 coupon w/ chain 50 ft, other PAX do exercise called out by PAX) – We made it through the rotation 2 times with some of the following exercises: Sumo Squats, SSH, Overhead press, Windmills, Pulsating arms forward, Thrusters, High knees, and a couple of others.

Mosey over to the cover picnic area for some Mary

MARY:
Boat/Canoe IC x20
Aw Yeah’s IC x20 each side
Captian Thors IC to 5 BBS (1:4)

CIRCLE OF TRUST/BOM:
PAX we are not guaranteed a morning to awaken up to each day. For those with children and wife, hug them daily and let them know you love them. With the men at work or your co-workers don’t allow tension between yourself and them. Invite the men around you to come join us and be part of this great brotherhood.

MOLESKIN:
This gloom we kicked off warming up with no WalMart, who had posted on Band that he was bringing a FNG most likely. Must have gotten lost. Durning our warmup Icebox tried to help AlrightAlright with a stretch for his back since it was hurt. Turns out AlrightAlright didn’t get that it was for him and not for Icebox. Several comments were made throughout the morning bout Millennials but that did not stop any progress in the beatdown. We quickly made a lap around Glencoe stopping at the first three corners and then at the playground to do 25 OYO merkins. During our warm up lap AlrightAlright mentioned that he could do this all morning, like that will a happen with me leading a beatdown.

Sally began shedding clothing upon returning to the covered picnic area at some point it came down to his last layer and he was encouraged to keep that layer on. If Dallas Parks ever calls about tracks in the park we don’t know much about what they are asking about. We managed to our shoes soaked pretty well even without the rain. During the coupon pull questions began to be raised about what my garage must look like with all the stuff I bring for workouts.

We managed to finish at just the perfect time.

ANNOUNCEMENTS:
1. Q of the year competition – nominate your Q (has to be someone other than yourself. Top nominations will face off in a Q competition.

Back-to-the-track

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Walmart, Icebox, Oatmeal, Aaarrrggghhh, Gambler, Chairman Mao, Ina
QIC: Ina

AO: La Madeleine on Mockingbird
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Mosey to SMU track for some good cardio work.
400 m run followed by Merkins x 10 IC
400 m run followed by Squats x 10 IC\
400 m run followed by Shoulder Press x 25 IC
400 m run followed by Burpees x 15 OYO
800 m run followed by Overhead claps x 20 IC then PAX were asked to find a partner

Partner 1 – 300 m shuttle (6 trips 50 m out and back) – Partner 2 – Bobby Hurley (Partners switch after partner 1 completes shuttle run)

Partner 1 – Lunge 50 m and back – Partner 2 – 25 Left foot/25 Right foot/50 both feet jump ropes (Partners switch after partner 1 completes 100 m of lunges)

Partner 1 – Broad jump 50 m, sprint back – Partner 2 – 5 diamond merkins/10 wide grip merkins/15 merkins)

800 m run to finish up the morning

Mosey back to La Madeleine

MARY:
None

CIRCLE OF TRUST/BOM:
YHC shared some thoughts on the importance of perseverance in our daily walk.  Stay positive and fight through.  Grateful to the PAX for allowing me to share about my own struggles in which perseverance is needed.

MOLESKIN:
The PAX were a little disappointed about going back to the track (2 weeks in a row) but appeared to be pleased with the amount of cardio.  AlrightAlright was very excited to see the jump ropes this morning.  Overall a great day and hopefully a great beatdown.

ANNOUNCEMENTS:
1. Q of the year contest coming soon per AlrightAlright