At least I know how far I’ll be running

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright , Ant Man,  F150
QIC: Special Sauce

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, hillbilly, IST, cotton pickers, low and slow toe touches, slides lunges, air squats

Mosey over to SMU track – high knees, butt kicks, side shuffle and karaoke on the way.

THA THANG:
Each member of the pax took turns leading a lap.

Lap 1: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 2: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 3: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 4: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 5: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 6: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 7: 400M run, 10 count
Lap 8: 400M Native American run

MARY:
LBCs, V-ups, Freddie Mercury, rugby Situps
Mosey back to La Madeline and YHC prayed us out. Thankful for the opportunity to get up and push ourselves to get better this morning, and for a break in the weather.

CIRCLE OF TRUST/BOM:

MOLESKIN:
Aaarrrggghhh was very pleased with the amount of stretching to start the workout, while AlrightAlright said he didn’t wake up to come to yoga class. Everyone pushed the pax when they had the opportunity to lead their respective laps. Ant man contemplated life after emptying the tank on a 100M sprint, but major kudos for gutting out the rest of the workout. The question of the day still remains unanswered – where in the world is Ina?

ANNOUNCEMENTS:

Rain means Dora the AO

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlrightF150TeasipSpecial SauceOatmeal
QIC: Pepper

AO: Burleson Park/SMU Parking Garage
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x 10
Windmill x 10
Sumo squat x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee

Mosey to bottom of the parking deck

DORA:
Partner up
100 x T-merkins
200 x gorilla squats
300 x sweat angels

Mosey up a level

Bearway to heaven

MARY:
Flutter Kicks
LBCs

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Preblast for week of October 14, 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: TBD

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: Alright Alright

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Flag Pole Hill (Second Parking Area) | Q: F150

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

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

The Return of Coach K Q

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Icebox, Rocket Man, Hemings (FNG)
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
IST x25
Cotton Pickers x10

THA THANG:
AROD with 300 Squats, 200 LBCs, and 100 Pull Ups. Short lap around tennis courts

Mosey to garage for elevator BOMBS and Rampage (see exicon) starting at 9 burpees and working down to 1. It’s all bear crawls, burpees, and crawl bears.

MARY:
Flutters, Uptown Crunch, Penguin Crunch, Rope Climbs

CIRCLE OF TRUST/BOM:
Prayed for those traveling this weekend

MOLESKIN:
Apparently Coach K was mouthier than usual, spitting some fire before the workout even began. Everyone was nervous given his history of vendetta Qs until an FNG rolled up meaning I couldn’t do 300 burpees.

Not too much chatter from the PAX especially during the Rampage except for some jabs from Teasip which were expected. Always nice to have people sucking wind, so they can’t harass the Q.

Ended with the naming ceremony, where our FNG noted he went to UVA. We danced around the Hokie/Beamer names until Coach K thought of Saly Hemings. Bad taste? Probably. Worth it? Absolutely.

Hemings started off strong by losing his phone during the workout, which got picked up by a stranger. Prayers he found it and was not kidnapped in the process.

We made our way to Bubbas where Icebox and Oatmeal talked about the joys of having kids. Icebox still thinks he’s gonna be able to golf on Monday, which led us to debate where the Monday Ruck would be given the 100% chance of storms (Ant Man). Should be noted that Icebox brought this crappy weather back from Seattle with him.

PAX accused YHC of being a confrontational person, but I don’t know what they’re talking about. They found my Achilles heel though when an 8 week labrador retriever rolled up pulling me away from breakfast.

ANNOUNCEMENTS:
1. Ryder Cup celebration on Monday

Jog to Memory Lane on Friday

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Oatmeal
QIC: Teasip

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

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

THA THANG:
Moseyed over to #thenest for a little #flashbackfriday workout in the old stomping grounds. Stopped at the benches for a Dirty McDeuce (Irkins, Step Ups, Durkins, Wall Sits)

Then a mosey to the parking deck for some partner BLIMPS (increasing by 30) while the other partner ran up an increasing number of ramps. Since there were only three of us, we were one group.

Moseyed back to Glencoe

MARY:
No Mary has the PAX got back to Glencoe just at 0615 thanks to Teasip’s perfect timing

CIRCLE OF TRUST/BOM:
Teasip prayed us out. Quick prayer thankful for the cooler weather and a chance to get out and workout together.

MOLESKIN:
With a large contingent of our normal Friday crowd out of town and assuming others are still hesitant to join a Q by YHC since the bear crawl incident, it was a small crowd this morning. Apparently the previous days workout was less than ideal according to Coach K, so YHC kept the timed running to a minimum. Some reminiscing about the good ole days of Friday’s at the Nest before we were banished. Overall another solid day of some working out and fellowshipping with fellow F3ers

ANNOUNCEMENTS:

Walmart hits the courts

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, AlrightAlright, Candy Cane, Coach K, Gambler, Icebox, Oatmeal, Rocket Man
QIC: Walmart

AO: Caruth Park
F3 WELCOME & DISCLAIMER:
Q welcomed everyone to the workout, and gave the disclaimer that Q is not a professional, that everyone is at the workout voluntarily, and that PAX should modify workouts as needed to avoid injury.

WARM-O-RAMA:
-SSH x20 IC
-Imperial Storm Troopers x15 IC
-Windmill x10 IC

THA THANG:
Mosey to Tennis Court

Around the Court:
PAX split into pairs. One PAX did plank jacks while his partner lunged around the tennis court. Other PAX lunges around entire tennis court. Partners switched once the lunging PAX made one lap.

Circle up for:
LBC x10 IC
American Hammer x10 IC

Repeato, except PAX found new partners and did WWI Situps while partners lunged around the tennis court.

There and Back Again:
PAX found new partners. One PAX ran suicides across both tennis courts while the other did overhead claps. Switch once suicide was completed.

Circle up for:
LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did Burpee Broad Jumps across both tennis courts and back while his partner did SSH, then PAX switched.

LBC x15 IC
American Hammer x15 IC

PAX found new partners. One PAX did the Inch Worm across both tennis courts, then did the Bear Crawl back, while partners did Monkey Jumpers. Switch once PAX made it back.

MARY:
LBC x15 IC
American Hammer x15 IC
Uptown Crunch Left Over Right x15 IC
Uptown Crunch Right Over Left x15 IC

CIRCLE OF TRUST/BOM:
PAX prayed for Hannigan recovery, and praised him in his absence for his awesome Ryder Cup performance.

MOLESKIN:
great mumblechatter this morning. Icebox noted that the Q was wearing short sleeves instead of a tank due to the 60 degree temperature. PAX who had been present at yesterday’s beatdown lamented the large amount of core workouts for this Q. Lots of talk about college football, namely Wake and UT. Some disses thrown at A&M.

ANNOUNCEMENTS:
1. Ryder Cup celebration next Monday at Truckyard.
2. AlrightAlright taking the Q tomorrow morning at Katy Trail. 

Going back to school with Plus One

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

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 12
IST x 12

THA THANG:
Beep Test
Once Out – PAX perform below exercises (I AM SLOW).
20 Imperial Squat Walker
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill
Repeato until the last PAX is standing from the beep test

Princess Tea Party
Party Cake Merkins x 12
Partner People’s Chair x 60 seconds

Civics
Al Gore – Pax Counted to 60
*Should have considered a recount

Dora in the Jungle
Partner 1 – Alligator Walk across Court
Bear Crawl Back
Partner 2 – Crunchy Frog
Repeato to 75

Partner 1 – Alligator Walk with Merkins
Bear Crawl back
Partner 2 – Monkey Humpers
Repeato to 100

Partner 1 – Bear Crawl across Court
Crawl Bear back
Partner 2 – Penguin Crunch
Repeato to 100

MARY:
LBC x 20
Uptown Crunch x 12 (each side)
Rosalita x 20
Homer to Marge

I AM SLOW
20 Imperial Squat Walker (each leg = 1)
18 American Hammer
16 Merkin
14 Star Jacks
12 LBC
10 One Calls
8 Windmill

Pendulum Circuit
Partner 1 – 10 Pull-ups
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 15 Swerkins
Partner 1 – 15 Swerkins
Partner 2 – Plank
Partner 1 – Plank
Partner 2 – 10 Pull-ups

CIRCLE OF TRUST/BOM:
Plus One prayed the PAX out on a cool (and somewhat rainy) morning.

MOLESKIN:
Due to the PAX’s performance on the Beep test, all were subject to the I AM SLOW set of exercises post Dora in the Jungle. Jury is out whether AlrightAlright could have continued. The PAX argued that in hindsight, collusion to drop out earlier would have been preferred. The PAX also inquired about other beep tests (especially pull-ups). Another exercise for another day.

ANNOUNCEMENTS:
1. Walmart Q tomorrow.
2. #RyderCup Happy Hour on Monday, October 15th at Truckyard.

Where is that trail?

 

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We went 2.6 miles in 47 mins

MARY:

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

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
Some early complaints about going off-roading. Some talks of the Longhorn win. And, of course, some reminiscing about the Taylor Swift concert.

ANNOUNCEMENTS:
October 15th happy hour at Truck Yard
No planned 2nd F this Friday

Preblast for the week of 10/07/18

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: Plus One

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

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

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

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

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

Deconstructed What?

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
F3 welcome and disclaimer given by the Q.

WARM-O-RAMA:
Mosey lap around Burleson.
SSH x20 IC
Imperial Storm Troopers x20 IC
Windmills x20 IC
Merkins x10 IC
Copperhead Squats x15

THA THANG:
Mosey to parking deck.

Bucket Brigage Race:
PAX split into two teams. One team had did the Bucket Brigage all the way up the stairs to the top of the parking deck with a 25lb weight brought by the Q. In the Bucket Brigage, PAX line up at the bottom of the steps. PAX at the back of the line lifts the weight over his head, then passes the weight down to the next PAX in line. PAX at the back of the line then runs to the front of the line. Each PAX will lift, pass, run to the front, repeato up the steps. Meanwhile, the other team ran up the ramps of the parking deck, doing 3 burpees at the top of each ramp. Once both teams made it to the top, the teams switched exercises and went back down to the bottom of the garage. Team that completed the race first did mountain climbers while waiting for the other team.

Mosey to Dallas Hall.

Deconstructed Burpee Relay:
Deconstructed burpee:
-Squats x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.
-Leg thrusts x10, x9, x8, etc.
-Merkins x10, x9, x8, etc.

PAX split into pairs. One PAX on each team started with 10 reps of each deconstructed burpee exercise while his partner bear crawled from the bottom of the Dallas Hall steps to the fountain. Once the first PAX completed the deconstructed burpee, he ran to his partner and took over on the bear crawl route. The second PAX would then run back to the Dallas Hall steps to do his 10 reps of deconstructed burpees, then run back to his partner to again take over the bear crawl route. Repeato, except each PAX decreased reps by 1 each time he went back to deconstructed burpees, until completed the workout b doing 1 rep of each.

Stair Suicide:
PAX retained their pairs from the previous exercise. One PAX ran a suicide on the Dallas Hall steps while his partner did SSH. PAX switched once the suicide was completed.

Mosey back to Burleson.

MARY:
Pickle Pounders x10 IC
LBC x15 IC
Plank Jacks x15 IC
Body Destroyer

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ant Man, Chairman Mao, AlrightAlright, Coach K, Icebox, Plus One, Rocket Man (transfer from F3 Birmingham).
QIC: Wal-Mart

CIRCLE OF TRUST/BOM:
PAX talked about weekend plans, then Q prayed out

MOLESKIN:
Lots of great Mumblechatter this morning. PAX were all glad to see Coach K back in action, now that he had been cleared to exercise by his own doctor, by Oo-De-Lally, and by AlrightAlright. PAX were also glad that Rocketman, a transfer from F3 Birmingham, joined F3 Dallas for the first time. PAX said that they would not do certain exercises, as the Q said in the disclaimer that these exercises were just “suggestions.” All PAX took the suggestions anyway, realizing the Q’s wisdom. Some PAX grumbled slightly about starting with a workout in the parking garage, since it was a nice morning. However, PAX enjoyed getting a short tour of SMU while moseying to Dallas Hall. Surprisingly, no PAX complained about having to bear crawl for dozens, if not hundreds, of yards.

ANNOUNCEMENTS:
Ryder Cup Celebration, courtesy of Team Oatmeal, has been scheduled for October 15th at truckyard. Mark your calendars for this great Second F event!