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Preblast for week of 4/22/18

This week gives us another opportunity to get better together.

GrowRuck 12 Date Announced:
The date has been finalized: 9/21-23. Put it on your calendars now, and let’s start training this Saturday! This event combines a GORUCK Custom Tough challenge with F3’s Lead School, led by Dredd and OBT. Friday night will include solid 2nd F action. Saturday morning we’ll do a bootcamp and F3’s Grow School (led by Dredd and OBT). Saturday night through Sunday morning will be the GORUCK Tough challenge, the quintessential CSAUP event. We have not yet sent any men to a GrowRuck yet but have had one or more attend a GoRuck. GrowRuck is a great opportunity for us to travel together and build stronger bonds as brothers, learn a lot of personal lessons, and gain a greater appreciation of F3’s mission and vision. Let’s start training this weekend to get ready to hit Memphis in September.

Weekly Q Helpful Source:
If you’re looking for material for your COT, check out this week’s QSource on Live Right, the dedication to purposefulness, and follow @F3QSource on twitter.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: F150

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: AlrightAlright

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

Friday:
Bootcamp Workout, TBA
5:30-6:15 AM
Q: Icebox

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: 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

Announcements:
1. Poll on BAND about standing weekly lunch

2 – Happy hour May 11

3 – Scotch Club May 17

4 – GrowRuck12 (Memphis, TN) Sept 21-23

BLIMPS in the Nest

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15

Mosey to the top of the parking deck.

THA THANG:
Partner up for BLIMPS, increasing by 50 reps each letter and moving down a ramp as you completed each letter workout.

MARY:
Uptown crunch IC x12
Penguin crunch IC x15
Scissors IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Icebox, Neutered
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Not much mumblechatter, though Coach K did comment that the rumored lack of sleep/late night that prevented AlrightAlright from joining this morning has never stopped him from posting

ANNOUNCEMENTS:

Pepper’s Katy Trail Thursday

AO:#Katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
IST
Hillbillies

THA THANG:
Mosey to the Katy trail, mix in some karaoke, high knees, and butt kicks.

10 werkins, 10 diamond merkins, 10 merkins
Quarter mile interval
Flutter kicks, squats
Quarter mile interval
10 burpees, Monkey humpers
Quarter mile interval
10 burpees
Quarter mile + Bataan death march to benches
Dirty mcdeuce – irkin, dips, dirkins, OH airpress
Half mile Indian run
Flutter kicks
Quarter mile interval
5 burpees
Quarter mile interval

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Teasip, Gambler, Aaarrrggghhh, Chairman Mao, Oo-De-Lally
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Special Sauce 443

AO:Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
High knees
Butt Kicks
Leg Kicks
Heel to Toe Grabs
Karaoke
Side Lunges
In & out merkins (5 wide, 5 regular, 5 narrow)

Mosey to Soccer field.

THA THANG:
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines

Mosey to Soft top

4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
-pull ups
-tempo lunges
-mountain climbers
-Carolina DD

Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2

Burpee w jumps over single/double line
5,4,3,2,1
Sprint to far line of tennis court and back pedal in between each round of burpees

MARY:
Mosey to soft top for Mary

LBCs
Toe touch w/ off leg hovering
Freddy Mercury
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups

Mosey Back to the flag for Al Gores until the clock struck 545

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!

ANNOUNCEMENTS:

Route 66 with F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops x20
Squats IC x20
Cotton Pickers x20
Plank Shoulder Taps IC x20
Arm Circles IC x15 both ways
Cheerleader IC x10

THA THANG:
At each glow stick along the route add one rep to each exercise – 11 stations – 6 exercises = 66
Exercise 1 = Monkey Squats
Exercise 2 = Squats
Exercise 3 = Burpees
Exercise 4 = Merkins
Exercise 5 = Mountain Climbers
Exercise 6 = Carolina Dry-docks (did not get to due to time)

Hold Al Gore until all in after each round

MARY:
Hello Dolly IC x20
Flutter Kicks IC x21
Box Cutters IC x18

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright, Aaarrrggghhh, Ant Man, BOOMER, Hippy, Teasip, Pepper, Oo-De-Lally (FNG)
QIC: F150

CIRCLE OF TRUST/BOM:
F150 shared what his Discipler shared with him that we are all like a bucket, when it is filled with water and carried through a crowd is spills over onto people. The same is true with us when we are filled with Christ and we interact with others, our life ought to spill out into others lives. Am I splashing on the life of others around me?

MOLESKIN:
There was much mumblechatter this morning whether it was focused on F150s 4 count abilities…or really the lack of the ability during our warmups. What was up with that Cheerleader warmup?!? During Route 66 some of the PAX embodied one of our focuses which is to not leave anyone behind. In between each of the rounds our PAX tried to guess the next exercise or they may have been suggesting some for future workouts. There was one moment in between round where all the PAX seemed to be starring at Aaarrrggghhh who was starring at AlrightAlright…it was clear to 1/2 the PAX that Aaarrrggghhh was asked for a 10 count and 1/2 thought AlrightAlright. Tunnel of love was requested but F150 thought it best to not subject Oo-De-Lally to such.

ANNOUNCEMENTS:

 

Honoring VA Tech Students

AO:Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
SSH x32
IST x32

GI Jane:
1/2 mile
Burpee Pull Ups x174
1/2 mile

MARY:

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

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Teasip joined YHC in the gloom for a beatdown in honor of the VA Tech massacre that happened 11 years ago. For those who don’t know, I was living in Virginia at the time and knew two students that passed, which is why it’s a big deal for me. I made this workout four years ago in remembrance of them and the other 30. Description of the workout and why I made it below if you’re interested (obviously heavier subject matter, fair warning)

11 years ago, two students were shot in their dorm. About two hours later, 30 more people were killed. Among them were five faculty and 27 students. Thus we have 32 reps in honor of them. The workout is made like the Murph and every other hero workout: when you’re in pain you think of what they went through and power on. In this case, it was 174 rounds of gunfire. If you’re wondering why schools have upgraded security alert systems, it’s because students weren’t alerted of the shooting until 2 hours after it started because it wasn’t considered an “active threat”.

A holocaust survivor held the door shut so his students could escape through the window – once they had all escaped he let the door go and was shot. An ROTC officer charged at the gunman giving the other students he was with time to run away but was shot in the process. Another professor managed to sneak his students to his office with a locked door. While he was trying to check on the situation he was shot. These three should be remembered for their sacrifices.

All this to say, we’ve been put in each other’s lives for a reason. Being a hero isn’t necessarily taking a bullet for someone. It can be as simple as helping a coworker, friend, relative, neighbor, or even just saving yourself. Doesn’t matter how big or small – cause the world needs what little good it can find. Thankful for all y’all men

ANNOUNCEMENTS:

 

Preblast for week of 4/15/18

To be a Q is to be a leader and each man in F3 is a leader in his own sphere. Coach K will be leading a special workout on Monday morning in remembrance of the VA Tech shooting 4/16/2007. As we continue to have warmer weather always be looking for men to invite to join F3 nation. The fitness is the magnet, fellowship the glue, and faith the dynamite.

Weekly Q Helpful Source:
If you’re looking for material for your COT, check out this week’s QSource on Meeting, the public manifestation of faith, and follow @F3QSource on twitter.

Monday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: Coach K
In remembrance of the VA Tech shooting 4/16/2007

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: F150

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Special Sauce

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

Friday:
Bootcamp Workout, TBA
5:30-6:15 AM
Q: AlrightAlright

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: 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

Announcements:
1. Thursday Standing Lunch Preston Center 11:30 AM Location TBA

DJ ICEBOX returns

AO: Burleson Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
Training Montage, Rocky IV – warmup

THA THANG:
Bye Bye Bye, NSync – back plank + dip with “bye” (50)

Meant to Be, Bebe Rexha – plank + merkin with “be” (45)

Put On, Jeezy – Penguin Crunch + WWII with “on” (85)

Runaway, Bon Jovi – sprint back and forth bt courts

All the Stars, Kendrick and SZA – alternate lunge + burpee with “stars” (18)

Bounce It, Juicy J – t claps + squats with “bounce” (60)

I’m Alright, Kenny Loggins – cliffhanger pull-ups with partner

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Money Bag, Cardi B – Freddy Mercury + LBC with “money bag” (67)

Friends, Marshmello – suicides

All Night, Chance the Rapper – downward dog + dry docks with “all night” (31)

Want U Back, Cher Lloyd – flutter kicks + Rosalita with “want u” (32)

Drip Drop, Empire – overhead press + Bobby Hurley squat with “drip” (43)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Til I Collapse, Eminem/Nate Dogg – sprints

F3 Dallas - Return of DJ Icebox, a playlist by martijos on SpotifyA playlist featuring Vince DiCola, *NSYNC, Bebe Rexha, and othersopen.spotify.com

MARY:

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

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:

Dallas Black Ops

AO: Norbuck Park
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:
    Side Straddle Hops x20
    Seal Jacks IC x20
    Imperial Storm Troopers x20
    Windmills IC x20

THA THANG:
Buckets of Pain (rotate orange buckets with the P2) X-man crunch while awaiting
    P1 Shoulder Press AMRAP; P2 Bernie Sanders to glow stick and back (Switch)
    P1 Tricep extension AMRAP; P2 Lunge walk to glow stick and back (Switch)
    P1 Manmaker (paint can merkin into squat deadlift end with shoulder press) AMRAP; P2 Carioca to glow stick and back

Super Hero Mix-up
    Run up incline: 11 burpees (Batman)
    Mosey over to benches Inverted Side Plank walk (Spiderman)
    Tag next PAX
    Run up incline: 11 Squats (Captain America)
    Sprint down incline to starting area (Flash)
    Next PAX starts at this point
    11 supermans (Superman)
Plank ski hops, Al Gore, LBCs, Flutter Kicks (suggested by AlrightAlright) – 1 exercise per round while waiting

repeated cycle going down 1 count per cycle: 2 cycles performed due to time

MARY:
Hello Dolly x20 IC
Box Cutters x20 IC
Plank jacks x10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K, Pepper, Sambuca, Isaiah, Spandex
QIC: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:.
AlrightAlright wanted to get acknowledged about the amount of mumblechatter that he gave so here it is.

ANNOUNCEMENTS:
 1. April 13 Happy Hour

DALLAS GROUP MUSTANG

AO: La Madeleine
F3 WELCOME& DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Gold Digger, Jon, Ina, Neutered, Wait Time
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:.
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

ANNOUNCEMENTS:
 1. April 13 Happy Hour
 2. April 13 Blackops at Norbuck Park in Lake Highlands

This week is a big week for F3 Dallas. The weather is coming back into the Spring temperatures which means it’s time to EH men who have used the weather. We also have a Black Ops on Friday (April 13) in the Lake Highlands area at Norbuck Park5:30 AM. Later that night we have our 2ndF Happy Hour at Ozona Grill and Bar. With all this excitement this week and potential let’s reach out and make each day count!

Weekly Q Helpful Source:
Men if you are looking for what F3 is about in leadership check out the F3 Roundtable Soundcloud.

Tuesday:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: TBA

Wednesday:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: TBA

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

Friday:
Bootcamp Workout, Blackops Norbuck Park
5:30-6:15 AM
Q: F150

Saturday:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: 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

Announcements:
1. April 13 – F3 Dallas happy hour #f3dallas2ndF Ozona Grill and Bar
2. April 13 Blackops Norbuck Park0530, great location for all our Lake Highlands PAX.

PAX: Aaarrrggghhh, Ant Man, Gold Digger, jon, Ina, Neutered, @WaitTime (F3 Omaha), Alright Alright

THA THANG:
Mosey to Mustang Parking Deck
SSH x10
GROUP MUSTANG
Run up ramp/20 merkins/run down ramp/20 LBCs (leaders start BLIMPS until the 6 is done)
Run up stairs/20 merkins/run down stairs/20 LBCs (BLIMPS)
Run to other stairs and up stairs/20 merkins/down stairs/20 LBCs (BLIMPS)

Repeat circuit with 19 of each exercise and then again with 18.

Totals: 171 merkins & 171 LBCs

Naked Man Moleskine:
-some complaints off the bat about choosing a parking deck over the trail.
-Most of the PAX were not surprised by the beatdown.
-The Gambler pushed me to my limit on the sprints every time.
-Neutered had to chase us down, but he did with minimal issue.
-Wait Time was in town from Omaha. They are launching Omaha in 9 days, so if you know anyone there tell them about F3.

Announcements: Happy Hour tomorrow night at Ozona at 1730 & beatdown at Norbuck Park tomorrow at 0530.