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

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.

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

Icebox’s Hit Snooze Beatdown

AaarrrggghhhAlrightAlright, Teasip, Oatmeal, Special Sauce, & Icebox

for a hit the snooze beatdown at Burleson

Deconstructed burpees (10 squats, 10 leg thrusts, 10 merkins…run a half lap around the park…countdown to 1)

ABC’s (spell alphabet with legs in flutter position)

Derkins

Bat Wings (forward, backward, seal claps, 20 each)

Outlaws (legs in flutter position, 20 reps to the right, 20 to the left)

Dips

Then we went into a PAX calls it ring of fire doing a minute straight of the following exercises (apologies but I’m going to leave some out because I forgot all of them)

Lunge
Side lunge
Overhead clap
Elbow plank
LBC’s
Yeah thrusts
Reverse crunch
T merkins
Scorpion docks
Yeah thrusts
Rugby sit-ups
Inch worms

Mumblechatter was a 5/10 today, apparently Wake Forest has a football team and they played a game yesterday early because of the hurricane.

Teasip appropriately picked the theme that we were rocking out to Ice Cube’s greatest hits. The reason for the set list is that Ice Boxes make ice cubes and Bri and I are expecting our ice cube in March! Looking forward to rocking a dad bod and carrying a baby/puppy combo ruk sack soon.

Happy hour tonight, beat down tomorrow!

Ina Katy Trail Thursday Spiderman and Burpees

AO: La Madeleine #katytrailthursday
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 10 IC
Monkey humper x 5 IC
Windmill x 10 IC

Mosey to lamp post at bottom of hill
Standing broad jump up hill to make sure legs are warmed up! On to trail for a run!

THA THANG:
3/4 of a mile – 10 traveling burpees then walk to benches
At benches : Peter Parker with push up x 8 IC
WW II sit-up x 10 OYO
Rugby sit up x 10 IC
1/2 mile – Shoulder press x 20 IC
Freddy Mercury x 25 IC
3/4 of a mile back – Slow count Homer and Marge x 10 IC

1/2 back – Native American run

Walk to stop sign then mosey back as the Q was tired and could’ve used Oo-De-Lally’s roller blades…

MARY:
LBC x 20 IC
Sky crunch X 10 IC

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Oatmeal
QIC: Ina

CIRCLE OF TRUST/BOM:
Prayed us out

MOLESKIN:
Felt today was a great workout w the Pax! Not much chatter as we were doing longer interval runs but still a great time.

ANNOUNCEMENTS:
Happy hour Friday!

September 11 Remembrance Workout

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x9 IC x11
LBC IC x9 IC x11
Hillbillies IC x9 IC x11
Merkin IC x9 ICx11

Jog around the track

THA THANG:
Mosey to the picnic tables
Round 1
· Derkins x9
· Step Ups x11
· AMRAP 3 Min
Round 2
· Dips x9
· Box Jumps x11
· AMRAP 3 Min
Round 3
· Abyss Merkins x9
· Squats x11
· AMRAP 3 Min
Round 4
· Plank Jacks x9
· Derkins x11
· AMRAP 3 Min

Bear crawl to corner
20 Merkins each corner
1 full round

Lunge Walk to corner
20 Squats each corner
1 full round

MARY:
LBC IC x9
Uptown Crunch IC x9
Boxcutters IC x9
AL Prom Dates IC x9
AL Prom Dates IC x11
BoxcuttersIC x11
Uptown Crunch IC x11

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

CIRCLE OF TRUST/BOM:
honor the men that we work with and are around. We are to be men who invigorate male leadership and that is not done by lording over men.

MOLESKIN:
Great morning for a workout, YHC kept us out of the wet grass…especially after our experience on Friday.

ANNOUNCEMENTS:
1. Happy Hour this Friday

Preblast for the week of 9/9/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the F3 Nation Soundcloud about LANGUAGE, and 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: Oatmeal

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: F150

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  Williams Park (Parking Lot) | Q: Icebox

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

ICEBOX + 2

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

THA THANG:
Ring of Fire
1 min each exercise

Merkins
Squats
Lunges
Burpees
Flutter kicks
Jump rope
Rugby sit-ups
Dips

After each set we ran to the bottom of parking garage and back

We got 5 sets in and feel pretty ripped even after Bubba’s (the advantage of a light crowd was that my Bubba’s bill was a lot smaller than anticipated!)

COUNT-OFF & NAME-O-RAMA:
PAX: Wal-Mart, Hannigan (FNG)
QIC: Icebox