Rucking and Elvis

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
2.55 miles in 48 minutes and a few sets of squats as necessary

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Hotty Toddy, F150, Oatmeal, Topanga; Mutts : Fitz, Lady, and Eli
Q: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed us out with a quick prayer.

MOLESKIN:
We had a record showing today with 6 pax and 3 mutts on this nice and humid Monday. Tclaps to AlrightAlright for carrying Hotty Toddy’s load up the last hill while he pulled an Elvis.

ANNOUNCEMENTS:
1. July 26th – Scotch Night, see calendar for details
2. Sept. 21-23 – GrowRuck 12 Memphis, TN, contact F150 for more info.

Preblast for week of 7/15/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Articulation (Q3.5); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is 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, Glencoe Park AO (Eastside playground) | Q: Teasip

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: Oo-De-Lally

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

FRIDAY:
5:30-6:15 | Bootcamp Workout, TBD | Q: Special Sauce

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

Plus One Black Ops

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Murph

1 Mile Run
100 Pull-Ups
200 Push-ups (Merkins)
300 Squats
1 Mile Run

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Splash, Coach K
QIC: Plus One

CIRCLE OF TRUST/BOM:
Plus One prayed out the PAX

MOLESKIN:

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Podcast Abe Vigoda’s for the win

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Mosey to the unofficial ultimate field
SSH x20
Abe Vigoda x11

THA THANG:
2 Line Native American run to the top of the parking garage
Dora
Partner runs down the ramps (2 stories) and takes the stairs back up while partner works toward the following:
100 Merkins
200 Squats
300 mountain climbers
4 Corners
On top of the parking garage:
5 burpees
Duck walk down the ramp- 10 lunges
Lateral duck walk left- 15 Carolina Dry Docks
Walk Duck (??) up the ramp- 20 LBC’s
Lateral duck walk right
Rinse and repeat x4- alternating duck walks and bear crawls

MARY:
American Hammer x 30
Penguin Crunch x 30

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Boomer, Bullwinkle, Coach K, Double D, Eruzione, Icebox, Plus One, Shake Weight, Teasip
QIC: Podcast

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a ton of mumblechatter and one can only speculate as to the reason why. I assume most of us were contemplating Coach K’s winnings last night and what we would do with that sort of money. Kudos for he and Teasip making it to the workout despite a 2nd F bro date in OK.

There was a little deserved trash-talking to YHC when he had a tough time counting the Abe Vigoda’s.

We also learned that sometimes you have to be careful with the nicknames you give female clients, right Bullwinkle?

One PAX also mentioned that he burned 960 calories during the workout which is a personal record. YHC is proud to own that badge of honor but wasn’t too happy with some of his exercise choices during the workout.

ANNOUNCEMENTS:
1. August 10 – Next 2nd F event
2. July 26 – Scotch Night 

Omaha Flt Changed

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Millennial
Run 100 meters then do 100 reps. After the first pax completes an exercise run 100 meters and move to the next exercise.

SSH
Overhead Claps
Rugby Sit-Ups
Squats
Flutter Kicks
Merkins
Freddie Mercurys
Lunges
IST
Burpees (whole group does total of 100)
SSH
Overhead Claps
Pull-ups (whole group does total of 100)

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Boomer, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed the PAX out.

MOLESKIN:
5 PAX gathered in the gloom for a workout prepared by Icebox. Unfortunately, our fearless leader was not in attendance. But we proceeded without him. 

Not a ton of mumblechatter because we all had to count to ourselves.

Although there was some serious trash talk regarding YHC not subscribing to commercial-free Spotify. Probably justified, and that’s why we need the real DJ Icebox.

Really tough beatdown. Well designed by the DJ.

ANNOUNCEMENTS:
1. TopGolf
2. Shirts

Ina and Jump Ropes

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Jump rope x 50 OYO (this brought early excitement for the workout)

THA THANG:
Mosey to the trail with some high knees along the way. Stopped before trail for a little more warm up.
Side squat up small hill followed by 5 diamond merkins IC. Jog back down hill then repeat.

Run to 1/2 mile – 10 burpees (OYO)
Shoulder press x 25 IC

Run next 1/4 mile – heels to heaven x 8 IC
Side squat x 10 then jog to benches
Carolina dry dock x 12 IC
Dips x 12 IC
Star jacks x 12 OYO

Run next 1/4 mile – 10 burpees (OYO)

Native American run 1/2 mile back – Peter Parker with merkin exercise x 8 (crowd favorite)

Finish last 1/2 mile – Overhead claps x 15 IC

MARY:
Sky crunch x 12 IC
LBC x 12 IC

Walk to stop sign then mosey back to La Madeline

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, Oo-De-Lally
QIC: Ina

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Great work on a humid morning, all we’re excited about being on the trail. Alright Alright was pumped to get some jump ropes in on a Thursday workout! Teasip was especially excited for half mile burpees!

ANNOUNCEMENTS:
1. Top Golf tomorrow
2. Order shirts today and tomorrow.

Splash Needs a Nap Now

PAX – 13 – Spread, Splash, Special Sauce, AlrightAlright, Hotty Toddy, Aaarrrggghhh, Ina, Coach K, Oo-de-lally, Sambuca, JoJo, Oatmeal, Helmet

Thang – warm o Rama, mosey forward and backward to park to the north with breaks for burpees and lunges, full release chin ups, chairman special, minute of Mary, repeat back to caruth, Mary to finish.

Newish exercises –
Spider monkeys
Perkins

Oldie but goodie –

Lance Armstrong’s

I need a nap. Go England!

Another Monday Another Mutt Ruck

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
2.68 mile ruck in 46:55

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Topanga, Oo-De-Lally, Ina
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for safety for our friends and family this week.

MOLESKIN:
It was nice to have Topanga out for a early morning ruck and we are hoping he doesn’t go on another 6 month hiatus. Coach K would have been there but his car was broken into, lets hope they didn’t steal his 12′ subs.

ANNOUNCEMENTS:
1. This Friday, July 13th Happy Hour at Top Golf
2. Shirt Orders

Preblast for week of 7/08/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Trust (Q3.3); and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

MONDAY:
Mutt Ruck Monday, Flag Pole Hill (Second Parking Area)
5:30-6:15
QIC: TBD

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

WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30
QIC: Splash

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

FRIDAY:
Bootcamp Workout, TBD
5:30-6:15
QIC: TBD

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

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

AlrightAlright Tour De France

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Stage – Style – Exercise – Category – Winner – Most Aggressive
1 Flat – SSH x20 Burpees x10 – Sprint – Special Sauce – N/A
2 Flat – IST x15 T-Merkins x15 – Sprint – Coach K – N/A
3 Team Time-Trial – Each Member of Team Must Lead a Lap – Team – Team BMH – Icebox
4 Flat – Monkey Humpers x10 World War I Sit Ups x15 – Sprint – Special Sauce – N/A
5 Hilly – Bear Crawl Down and Back – Sprint – Special Sauce – N/A
6 Hilly – Crawl Bear Down and Back – Sprint – Special Sauce – Coach K
7 Flat – Box Jumps x15 – Sprint – Coach K – Radio
8 Flat – Sprint – Sprint – Special Sauce – Ant Man
9 Hilly – Crab Walk from benches to crosswalk – Sprint – Coach K – Teasip
10 Mountain – 10 Bobby Hurleys and run to the top and back – Climb – Chairman Mao – Ina
11 Mountain – Burpees x5 Lunges x10 IST x15 run to the top and back – Climb – Chairman Mao – Teasip
12 Mountain – Merkins x20 Plank Jacks x25 run to the top and back – Climb – Coach K – Chairman Mao
13 Flat – 12 Dips 12 Derkins 12 Irkins – Sprint – Special Sauce – N/A
14 Hilly – Bear Crawl Up One Ramp Run Up the Next – Climb – Chairman Mao – Special Sauce
15 Hilly – Run Up 2 Ramps and Back Down – Climb – Special Sauce – Chairman Mao
16 Flat – Run to Pull Up Bars and do 10 Pull Ups – Sprint – F-150 – Ant Man
17 Flat – Team Laps… first person to finish – Team – Team BMH – Pepper

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, Pepper, Special Sauce, Icebox, Ina, F150, Chairman Mao, Oo-De-Lally, Plus One, Teasip, FNG: Radio
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Yellow Jersey Winner (Best Overall): Special Sauce
Polka Dot Jersey Winner (Best Climber): Chairman Mao
Green Jersey Winner (Best Sprinter): Coach K
White Jersey Winner (Best Over Age 40): Ina
Team Winner: Team BMH – Icebox, Pepper, Plus One

Stage Winners:
Special Sauce: 7; Coach K: 4; Chairman Mao: 3; Icebox, Pepper, Plus One: 2; F150: 1

12 PAX gathered to compete in the Second Annual F3 Dallas Tour de France (YHC showed up to officiate). The race did not disappoint, as all of the PAX gave the maximum effort throughout the workout. Everyone competed for stage victories and made each stage exciting. There were a couple controversial stage results, which aligns perfectly with the actual Tour de France. Special Sauce grabbed the lead early with multiple sprint stage victories and the lead was insurmountable for the climbing specialist Chairman Mao. One of the climbing favorites prior to the race was Pepper, unfortunately he spent too much energy in the sprint stages, and even gave up some extra calories along the way. The climbs certainly had the feel of le Tour, and it showed on the faces of the competitors as they neared the summit each time. This was a heck of a workout for Special Sauce to bring an FNG to, but Radio was strong throughout. Welcome to this crazy brotherhood.

ANNOUNCEMENTS:
1. Happy Hour
2. Shirts