Preblast for week of 6/25/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Shared Leadership (Q3.1); 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: Ant Man

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

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

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: Teasip

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

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

Cash and Tango takeover

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 45 minutes
50 push-ups to help with the CSAUP

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Ultra (Cash and Tango), AlrightAlright
QIC: Ant Man
 
CIRCLE OF TRUST/BOM:
Ant Man prayed us out hoping everyone has a safe week.MOLESKIN:
We initially waited on BOOMER to show up because he Emoji-ed my post but he was nowhere to be found. Ina brought a level of professionalism to MRM with an actual rucksack in order to prep for a week long camping trip (where he might or might not shower the whole time). Cash and Tango looked as though we were going to have to carry them up that last hill. AlrightAlright had thoughts of another Barkley Marathon, Ultra preemptively called in sick without missing a beat.

 

ANNOUNCEMENTS:
July 13 Happy Hour more details to follow.

It seemed like a good idea at the time

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
Monkey Humpers x5
IST x19 (cause someone, who shall remain nameless, was off count by 5)
Merkins x10 – slow count

THA THANG:
Indian Run to top of parking garage
Four corners (bear crawl ramps): 5 monkey humpers, 10 hand-release merkins, 15 OHC, 20 flutter kicks

Mosey to three story staircase by library
Jacob’s Ladder: 7 Bobby Hurley’s; 1 Merkin
Crawl Bear up the stair case; Bear Crawl down

Shoulder circuit; Catch me if you can (5 monkey humpers); Shoulder circuit; Indian run back to soft top

MARY:
Compass; LBCs; Pingvin Crunches

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Ina, Isaiah, Teasip, Podcast
QIC: Coach K

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
Coach K sent a late night text requesting a substitute Q because Teasip peer pressured him into going out, but we rallied through. More to follow.

Early comment from AlrightAlright about a shortage of PAX, and I think I’ve officially fallen to the ranks of scaring people off with my oh so charming personality. Fortunately my feelings regenerate at the twice the speed of a normal man, so we powered on.

Our story really begins at AA’s suggestion of: “I’ve always wanted to crawl bear that library staircase.” Coach K was curious as well, and so I gave a brief disclaimer before all the PAX managed to ascend the 3-story staircase. It was agreed that it was the worst thing we’ve ever done prompting the “it seemed like a good idea at the time”, which seems to be a common theme in F3.

Lots of subsequent mumblechatter about the NBA draft, which honestly I didn’t keep up with until someone made a dig at UNC. Subtle reminder that UNC has the most Round 1 draft picks of all time instigating a strong debate about the scandal. AA said he was a strong supporter of Oregon State baseball despite them pitching a convicted child molester…minor details.

6 PAX made it to Bubba’s where the fun continued…Isaiah eagerly awaiting the arrival of baby Isaiah. Podcast is starting his new job next week with the Rangers, so any complaints/suggestions can now be directed at him. YHC got some digits last night with strong wingman support from Teasip, the true 2nd F champion. Talked a while about AlrightAlright vocal chords and dance moves. He admitted to splitting his pants at a wedding from going too hard, which is next level intensity. Mentioned how weird it was for AA to have such a deep singing voice while YHC has a much higher range. Wrapped up the discourse debating whether Kelly Clarkson or Carrie Underwood was more successful after their American Idol runs.

ANNOUNCEMENTS:
1. July 13 – Happy Hour at Top Golf
2. F3 Dallas shirts pre-order is currently open until July 13th

Bunny Hop Burpee

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
Windmills IC x15
Hillbillies IC x15
Overhead Claps IC x15
Daisey Pickers IC x15

THA THANG:
Mile mosey
• Bunny Hop (3 bunny hops 1 Burpee) Burpee at 1/4
• Knee tap Merkin at ½
• Back to the flag

Dora – run path round park
• 100 V-up cruches
• 200 Hello Dollies
• 300 LBCs

Lap around Williams Park stopping at each corner
• 15 Bunny Hop (3 bunny hops 1 Burpee) Burpee
• 15 Knee tap Merkin
• 15 Merkins
• Back to the flag

MARY:
ABCs IC
Crunchy Frog x24
Uptown Crunch IC x12 Both sides
Boxcutters IC x12

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
1. Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.
2. July 13 – Happy Hour
3. Tour de France workouts coming.
4. GrowRuck Memphis Sept 21-23

Inas Run Thursday

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
Mt. Climber x 15 IC
IST x 10 IC
Windmill x 10 IC
Squats x 5 IC

Mosey to lamppost before trail for extra warmup
Lunge up small hill followed by 10 t merkins (OYO) then jog back down to lamppost
Sprint up hill followed by merkins x 5 IC jog back down. Repeat x 3

THA THANG:
Sprint 1/4 mile: Shoulder press x 25 IC
LBC x 20 IC

Sprint 1/4 mile: Carolina Dry Dock x 10 IC
Rugby sit up x 10 IC
10 burpees (OYO)

Sprint 1/4 mile: WWI sit-ups x 15 OYO
Mosey to benches
Irkins x 10 IC
Dips x 10 IC
Clay maker right leg x 10 IC
Derkins x 10 IC
Dips x 10 IC
Clay maker left leg x 10 IC

Unfortunately Ina took to much time before getting on trail so we headed back at this point

Reverse crunch x 15 IC
Native American run 1/2 mile
Shoulder taps x 10 IC
Sprint 1/4 mile: 10 burpees OYO

Mosey back to La Madeline

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Gambler
QIC: Ina

CIRCLE OF TRUST/BOM:

MOLESKIN:
Alright Alright had a plan to Q to keep his streak going, but I showed up…group was upbeat even with the heat.

ANNOUNCEMENTS:

AlrightAlright Flys In

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x15
Merkins x10 – slow count
Squats x10

THA THANG:
Lieutenant Dan: (4 lunges, 1 squat, all the way from the flag pole to the soft top)

Bear Hunt:
Partner 1: bear crawl
Partner 2: 10 merkins then run after Partner 1
Flapjack and repeato across the field

5×5
5 laps with 5 burpees and 5 pull-ups each lap

Jacob’s Ladder
Run across both tennis courts, 7:1 T-Merkins, run back, 1:7 squats

Painting Bears
Bear Crawl Paint the Lines

MARY:
LBCs x15
Low Dolly x15
Rosalita x15
Uptown Crunch x10 each side
Flutter Kicks x15
Protractor by Spread

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Special Sauce, Ant Man, Ultra, Icebox, Coach K, Princess Turtlehead
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC prayed us out, praying that God will help us recognize other men that need this group.

MOLESKIN:
Before the workout began Spread immediately protested the Tunnel of Love. It was a perfect day for it.
We moseyed back to the soft top for Mary and found that our territory had been seized by a group of women. Clearly they missed the memo that we claimed this park way back in 2012. We decided to cede the territory peacefully this week, but if it happens again next week…..
Ant Man remarked that the women should be recruited for Females In Action… more to come on the F3 sister organization in the coming weeks.
It was agreed by some that 5×5 should happen more often.
Many complained the Painting Bears are impossible, yet we didn’t have any trouble completing them.
Several of the PAX were overjoyed to find YHC Q’ing for a second day in a row.

ANNOUNCEMENTS:
Talk to Icebox about Taste of Dallas with M’s and CBD’s

Next Happy Hour is July 13th. Mark your calendars. This one will not be at Ozona… Spread, splash…. be on the lookout for announcements from Pepper.

2nd Annual Brooks Koepka US Open Championship Celebration

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x18
IST x18
Overhead Claps x18
Monkey Humpers x10

THA THANG:
Round 1: 75
Partner 1: run around tennis courts and back to playground
Partner 2: pull-ups
Flapjack and repeato until the pairing has completed 75 pull-ups

Round 2: 66
Elevens… run across rugby field and back to bleachers, dips, increasing until the round of 11. That gets you to a total of 66 dips.

Round 3: 72
Partner 1: run across field and back
Partner 2: Trophy Raises
Flapjack and repeato until the pairing completes 72

Round 4: 68
Partner 1: run across field and back
Partner 2: Trophy Curls
Flapjack and repeato until the pairing completes 68

Time to go Back-to-Back

Round 1: 75
Repeato the first set

Round 2: 66
Bear crawl across tennis courts with increasing merkins at each line. Then do another 11 merkins. (total of 66)

Round 3: 72
Low Dolly x72

Round 4: 68
Single Movement Count Freddie Mercury x68

MARY:
Penguin Crunches
Some other stuff that escapes my memory

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Some complaints about too much running during the first Round 2.
Lots of grumbling during the second Round 2.
Icebox asked why we were doing a tribute to Brooks Koepka, and if he went to Wake. The answer: he went to Florida State. We do the tribute because he looks more like a football player than a golfer. This tribute was also a special request from Teasip, and we wondered if he was just trying to get yoked for a Tuesday night date. We may never know.

ANNOUNCEMENTS:
Check in with Icebox if you and your M or CBD are interested in doing Taste of Dallas Friday night.

Next Happy Hour is July 13th. Mark it.

Monday Mutt Ruck Southbound

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:
 
WARM-O-RAMA:
10 squats while we waited for Boomer to park.
 
THA THANG:
Distance: 3 miles
Time: 1:00
Extra: 10 bonus squats while Belle “squatted”

COUNT-OFF & NAME-O-RAMA:
PAX: F150 (Belle), BOOMER (Ellie), AlrightAlright, Ina, Coach K
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
QIC prayed us out thanking all of the fathers out there for everything and praying for a safe week for our friends and family.

MOLESKIN:
Ant Man led 6 pax and 3 mutts on a nice early ruck. We took a new route that took us out to the north side of white rock which according to AlrightAlright was not where the guy attacked with the machete a while back. We thought about changing the AO to Pepper’s front yard so maybe he would make the Monday workout but might save that for next time. AlrightAlright posed a great question for the pax: Do you stand or sit when you wake up to pee at night? BOOMER says he’s doesn’t pee at night (or sleeps through it) AlrightAlright is a squatter.

ANNOUNCEMENTS:
1. July 12 – Tour De France themed workout.

Preblast for week of 6/17/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Shared Leadership (Q3.1); 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: Ant Man

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

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: Ina

FRIDAY:
Bootcamp Workout, Williams Park (Park near Fire Department)
5:30-6:15
QIC: F150

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

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. F3 Gear Q Coach K – Artistic PAX should submit F3 Dallas logo designs him. Be on the lookout for a poll with designs in the coming weeks.
2. GoRuck conversations on BAND about this fall.
3. GrowRuck Memphis Sept 21-23

I thought we did legs yesterday

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Sprinkler x 10
Hillbillies x 10
Sumo Squats x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee
Mosey to tennis courts
Burpee Dan
Midline Suicide

Egyptian walk to the parking deck – Indian run but PAX lunge walk while PAX at back sprints to the front
Indian run to the top of the parking deck
DORA – 100 WW2 sit-ups, 200 merkins, 300 flutter kicks

Mosey to the benches
Dirty Mc Deuce – Irkins, Dips, Claymakers, derkins
Ring of fire with step ups around the fountain after the first set, run to the soft top after the second.

MARY:
Sweat angels x 10
LBCs x 15
Rosalita x 15
Freddy mercuries x 15

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Chairman Mao, Coach K, Eruzione, F150, Icebox, Podcast, Special Sauce
QIC: Pepper

CIRCLE OF TRUST/BOM:
INSERT

MOLESKIN:
9 PAX met for the Saturday morning beatdown. Pepper led the grumbling about Coach K Friday workout and how much the legs hurt, only to realize today’s beatdown was leg intensive as well. The newness and fun of Chumbawumbaburpee has seemed to have worn off, but always a great way to get the heart rate up. Chairman Mao was skeptical of the Egyptian walk and length, but it went surprisingly well. DORA was modified to exclude legs and double the abs. Music was provided to make the time pass. PAX was unsurprisingly quiet with our fearless leader AlrightAlright absent and Special Sauce had no one to keep him company out front. 5 PAX went for coffeteria after to witness the payoff of the Icebox and Podcast bet, followed by a discussion of the addicting qualities of fortnite, Podcast last day at NASA, and marketing scams/social media privacy agreements.

ANNOUNCEMENTS: