Preblast for January 13, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Upcoming this week: We are in our second week of Q Source groups. One meets on Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU). The second meets on Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

 

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

5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Ina

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

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: Coach K

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Oatmeal

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

Preblast for week of December 16, 2018

It is cooler now in North Texas, which can mean 70 one day and then 30 in the gloom. Make sure you dress in a way that is suitable for you, F3 Nations Mudgear guide is here to help. To help with ball of man time check out the Nations Q Source for endless mission and vision help.

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

5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Pepper

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

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: Oatmeal

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Sally

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

Preblast for week of December 9, 2018

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

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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: Mile High

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: TBD

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

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

Preblast for week of December 2, 2018

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

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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: Ina

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Sally

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

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

Preblast for week of November 25, 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 | Flag Pole Hill (Second Parking Area) | Q: Oo-De-Lally

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: Coach K

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

WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Q of the Year Finals

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: F150

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

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

Preblast for week of November 18, 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 | Flag Pole Hill (Second Parking Area) | Q: Ultra

5:30-6:15 | Double Down Run | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Sally

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

Q of the YEAR Rd 1 Beatdown 1

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, F150, Oatmeal, Chairman Mao, Belk Bowl
QIC: Icebox & Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH & IST

THA THANG:
Icebox:
Tim McGraw ft Nelly, Over and Over – SSH + burp-ups with “over and over” (21)

TI, Bring em Out- flutter kicks + LBC’s with “bring em out” (68)

Crazy Town, Butterfly- back plank + dip with “come” (48)

Big Sean, Moves – star skaters + Bobby Hurley with “moves” (41)

Empire Cast, Boom Boom Boom Boom- Penguin crunch + yeah thrusts with “Boom” (100)

Schoolboy Q, Man of the Year- plank jacks + merkins with “man” (44)

Special Sauce:
Mosey over to the tennis courts for “20 minutes of mayhem.” The goal here was to be continually moving for the entire 20 minutes.  There would be no dedicated recovery time or “10 counts”, only active recovery. 
 
The Thang (with an 80’s rock playlist serenading in the background)
 
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
 
Each Pax Started at one of the corners of the tennis service boxes for bearcrawls and Merkins (rotating clockwise)
Merkins x 5, bc to next corner, Wide Merkins x 5, bc to next corner, Close grip Merkins x 5, bc to next corner, Carolina dry dock x 5, bc back to starting corner
IC Freddie Mercury x10
Rinse and Repeat
 
Back to the doubles lines for Gorilla Hops (Mix of a squat / broadjump….had to be there).  Width of both tennis courts was 1 rep.
Gorilla Hop x 1
Plank 10 Seconds
Gorilla Hop x 1
IC 10 Leg lifts
Lunges x 1
Plank 10 Seconds
Gorilla Hop x 1
 
Jacobs Ladder – Forward Run & Backpedal Width of both Courts with Burpees and Squats (1/4, 2/3, 3/2, 4/1)
 
Line up on center line of tennis court for Side Shuffle Shuttle Run (Doubles / Doubles / Single / Single) x 4
 
Line back up at a corner of the service area for 2 more rounds of bear crawls and merkins. 

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great showing today, despite the cold temps.  If really didn’t feel that cold once we got moving.  Icebox set the bar high with another solid playlist workout, and the PAX had a tough time with the final vote.  Perhaps an upgrade to his speaker will allow him to bring him the title of QOTY next year (I’ll drop a Christmas hint to his M).  Great to see @ back out on a Tuesday, he just couldn’t miss out on a PNC showdown.  Queen made another appearance on a playlist today, AlrightAlright still is not a fan and likes to make it be known.  Great job by everyone today, lets have a strong showing again tomorrow for AA vs Spread.
 
YHC Prayed us out

DJ icebox playlist:
https://open.spotify.com/user/martijos/playlist/6VQA2UxHoavwzxcZ3RU5nR?si=53JTZYDkQFCyRpQgNA63Ew

ANNOUNCEMENTS:
1. Rd 1 Beatdown 2 in the Gloom with AlrightAlright and Spread at Caruth Park 0545.

Preblast for week of November 11, 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 | Flag Pole Hill (Second Parking Area) | Q: Ant Man

5:30-6:15 | Double Down Run | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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

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

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

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

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

Preblast for week of November 4, 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 | Flag Pole Hill (Second Parking Area) | Q: Oatmeal

5:30-6:15 | Double Down Run | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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: Icebox

5:30-6:15 | Rucking Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: F150

FRIDAY:
5:30-6:15 | Bootcamp Workout | Moss Haven Elementary School (Park on North Side of School & go to playground on East side) | Q: F150

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

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