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

Semi-Final 2 of Q of the Year

COUNT-OFF & NAME-O-RAMA:
PAX: Hannigan, Ant Man, Sally, Special Sauce, Icebox, Ina, Chairman Mao, Aaarrrggghhh, Teasip
QIC: Spread, Alright Alright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

11 PAX gathered in the freezing gloom. 6 of them joined the #Below32 Club for the first time this year. These men all posted to vote for the winner of our second semi-final matchup for Q of the Year.  YHC gave the disclaimer and we got straight to work.

WARM-O-RAMA:
(AA) Side Straddle Hop x20

(AA) Imperial Storm Troopers x15

(Spread) Typical old man dynamic warm-up with high knees and butt kickers

THA THANG:
1st Half Led by Spread

Mosey to playground for Spread’s trademark Rings N’ Things

Pull-Ups x5

Climb Wall

Slide down the slide (a slight frost gave us some real speed and made this an adventure every time)

Burpees x10

Bleacher Climbs x3 (the frost made these downright treacherous)

Merkins x10

Run over the bridge (this bridge will now be known as Hannigan’s Bridge), through the field, around a tree and back to a table

Box Jumps x10

Run across Hannigan’s Bridge

Dips x10

Repeato the whole cycle x2

Mosey back across Hannigan’s Bridge to the freshly surfaced tennis courts

Paint the Lines

2nd Half Led by Alright Alright

Circle Merk to 100 (someone really needs to teach Chairman Mao to wait for his turn to count)

Jacob’s Ladder: bear crawl across two courts, 7:1 monkey humpers, run back, 1:7 T-Merkins (modify the bear crawls with reverse lunges)

F3 Baseball:

1st Base: 50 burpees per team

2nd Base: 100 merkins per team

3rd Base: 150 squats per team

Home Plate: 200 LBCs per team

Team 1 (Ina, Teasip, Special Sauce, Icebox, Aaarrrggghhh) defeated Team 2 (Sally, Ant Man, Chairman Mao, Spread, AA, Hannigan)

CIRCLE OF TRUST/BOM:
The secret vote was held… and age came before beauty.

Congratulations to Spread for his victory! He will now face off against Special Sauce in an all-PNC Championship.

MOLESKIN:

#Kotters to Hannigan.  Great to have you back out there brother.

Rings N’ Things got a great review as always.  The weather made it even more exciting.

The Bear Crawl Jacob’s Ladder went over really well, as expected.

#TClaps to everyone that has posted this week.  This weather has sucked, but the workouts have been awesome. Big groups make it worth getting out of bed. This is the only way to get better everyday. Winter workouts make us stronger physically and mentally.  Let’s keep this rolling, and start spreading the word.

ANNOUNCEMENTS:
1. Shirts coming soon

Deep Freeze at Heritage

COUNT-OFF & NAME-O-RAMA:
PAX: Malware, Blockbuster, Hagar
QIC: Rocket Man

AO: Heritage Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x50

merkins x25

high knees x20

THA THANG:
Mosey through the dark to the fire station

lamp post relay:

lunge, bear crawl, burpee hop

Backwards relay:

crab walk, duck walk, lunge

mosey to sidewalk

Squats x15

mosey to intersection

Imperial Walker x15

mosey to bridge

PAX plank or do merkins while one PAX sprints back towards intersection, then lunges the last few feet (sign to intersection)

Mosey home

dinish with Sally’s on the playground

1st verse merkins , 2nd and 3rd verse leg lifts, 4th verse squats

CIRCLE OF TRUST/BOM:

Hagar led the prayer.

MOLESKIN:
PAX endured a frosty 28 degrees to post and had pancakes at the IHOP after. Fun times were had and men got better!

ANNOUNCEMENTS:
1. EHL everyone!
2. IHOP / cafeteria after

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.

Double Time Round 2

COUNT-OFF & NAME-O-RAMA:
PAX: Sally
QIC: Alright Alright

AO: Flag Pole Hill Park

WARM-O-RAMA:
None. Straight to running.

THA THANG:

5.01 miles at a 7:55 pace.

MARY:
None. Just running.

CIRCLE OF TRUST/BOM:
Small while we waited for the #ruckers.  Sally had to hustle to work.

MOLESKIN:
Both PAX complained of dead/sore legs from Saturday’s #legday beatdown.  Plus One really killed us.

ANNOUNCEMENTS:
1. Shirt orders opening soon

2. Q of the Year Final Four starts tomorrow with Icebox vs. Special Sauce at Glencoe Park at 0530.  It continues on Wednesday with YHC vs. Spread at Caruth Park at 0545.

 

Rainy Veterans Day Ruck

COUNT-OFF & NAME-O-RAMA:
PAX: Ultra, Rump Roast, OSHA (FNG)
QIC: Ant Man

AO: Flag Pole Hill

THA THANG:
2.54 Mile Ruck in 54 Mins (with a little bit of accidental overtime). It was tough to get out of the fart sack this morning but definitely worth it. QIC tried to come up with an excuse to go directly to Dallas Diner but AlrightAlright was there to call him out. Remember our workouts are held rain or shine, heat or cold.

CIRCLE OF TRUST/BOM:
QIC prayed us out and thanked all of the veterans past and present for their service.

ANNOUNCEMENTS:
Come out tomorrow and Wednesday for the Q of the Year competition.

“The Climb” – A Leg Day Special

COUNT OFF & NAME-O-RAMA:

PAX: AlrightAlright, Pepper, Special Sauce, Icebox, Rocket Man, Walmart, Ina, Sally, Plus One

QIC: Plus One

AO: Burleson Park

F3 Disclaimer and Welcome: YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA: 
Side Straddle Hop x 25 IC
Imperial Storm Trooper x 20 IC

Warmup Circuit OYO
Pull ups x 10
Merkins x 10
Squats x 10

THA THANG:
Mosey to Parking Garage
Native American Run to top and back down to first level
Squats x 25 IC
Burpee Dan Up 2 Ramps (4 lunges per Burpee)
Copper Head Squats x 25 IC
Burpee Dan Up 1 Ramp (2 lunges per Burpee)
Gorilla Squats x 25 OYO
LBC x 25 IC
Uptown Crunch x 15 (both sides) IC
Backwards Burpee Dan Up 2 Ramps (4 backwards lunges per Burpee)
Squats x 25 IC
Freddie Mercury x 25 IC
Backwards Burpee Dan Up 1 Ramp (2 backwards lunges per Burpee)
Copperhead Squat x 25 IC
Lunge the remaining 2 Ramps for the Summit
Dora – Partners alternated between running down corner stairwell and back up other corner stairwell.
Merkins x 150
LBCs x 250
Squats x 350
Mosey back to Burleson park

MARY:
Sweat Angels x 15 IC (Courtesy of @Pepper)
Leg Raises x 15 IC (Courtesy of @Walmart)

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC made sure the PAX did not skip #Legday. Multiple requests for additional squats and lunges, so much in fact that YHC was extremely close to calling for a zombie walk to Bubbas. None of the Burpee dans were popular but the backwards lunges and decline burpees drew particular ire from the PAX.

29 for 30 Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Icebox, Teasip, Rump Roast, Ant Man, Oatmeal
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Within our workout this gloom.

THA THANG:
30 exercises with a partner 30 reps
1. Side Straddle Hops IC x30
2. LBCS
3. Merkins
4. Squat Jumps

5. Flutter Kicks (4 count)
6. Shoulder Press w/ Coupon
7. Monkey Humpers

8. Elf on a shelf w/ Coupon
9. Skull Crushers w/ Coupon
10. Lunges (4 count)

11. Hello Dolly
12. Mountain Climber
13. Al Gore (30 Sec)

14. American Hammers
15. Diamond Merkins
16. Prisoner Squats

17. Imperial Storm Troopers IC x30

18. Penguin Crunches (4 count)
19. Triceps Extension w/ Coupon
20. Step Ups

21. High/Low Planks (30 Sec each)
22. Abyss Merkins
23. Box Jumps

24. Big Boy Sit-ups
25. Carolina Dry Docks
26. One legged squat (15 each leg)

27. Superman
28. Wall Sits (People’s Chair – 30 sec)

29. Rugby Situps

MARY:
Plenty within the exercises above.

CIRCLE OF TRUST/BOM:
YHC share with the PAX about the great success of the Flower Mound AO and Rocket Man’s leadership. We will be clown caring to FB the first three Saturday’s of December for those PAX interested in going. YHC challenged the men to be looking around at men in their neighborhood, work place, or circle of influence to see who needs to be encouraged during these months as the darkness of the day is longer and depression seems to come about more.

MOLESKIN:
YHC did not plan for 7 PAX to arrive ready to workout, this is higher than most Friday workouts, seeing that it was cold (49 degrees, felt like 38 accord to TWC). There was much to say about starting with SSH and not having any ISTs so YHC waited until the ½ way point when the mumblechatter was highly asking for such to add to this workout. What started off pretty simple added more difficulty as the PAX added Coupons to a couple of workouts. We made it through 28 of the original 30 workouts planned, we left off Burpees and Frog Jumps as they were the final workouts and we were out of time. Great workout for the PAX this gloom.

ANNOUNCEMENTS:

Heritage Park AO – Back Blast for 11/08/2018

COUNT-OFF & NAME-O-RAMA:
PAX: Malware, Blockbuster, Hagar
QIC: Rocket Man

AO: Heritage Park
F3 WELCOME & DISCLAIMER:
Announced Dallas Pax are supporting an official launch before the end of the year.

WARM-O-RAMA:
SSH x25
High knees x25

THA THANG:
Mosey to fountain
Imperial Walker x25
Dips x20
Merkins x25

Mosey to parking lot (with some parking space sprints thrown in)
Doras – two groups of two did 100 Merkins, 200 squats, 300 burpees. QIC allowed some relief by changing up burpees to be a combination of mountain climbers and LBCs.

Walk to other side of lot
lunges to sidewalk
Derkins x10 with several long pauses thrown in. Stopped to admire the gloom (while holding six inches off the ground).

Mosey to picnic area
Dips x10 . Several long pauses thrown in.

Walk to pavilion
Wide Grip Merkin Bouncers.

CIRCLE OF TRUST/BOM:
PAX named Jim as Hagar.

ANNOUNCEMENTS:
1. Saturday AO in Burleson Park encouraged
2. Asked for emails so we can do launch blast.

Inaugural F3 Relays

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

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

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

THA THANG:
Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!

ANNOUNCEMENTS: