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

F3 Dallas Remembers the Titans

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Lunges
Leg swings
Nikki Dodges – named after Nikki Boone, Coach Boone’s daughter, who dodges a basketball thrown by Sheryl without moving her feet
Dobbers in the dirt

THA THANG:
Mosey to field

THA THANG:
3-man jump rolls – guy in middle rolls to right while guy on right jumps over him then hits ground and rolls to left, guy on left jumps over him then hits ground and rolls to right, etc x10
Sequence hits – on command: knees, flat on stomach, flat on back, flat on stomach, knees, up xSeveral
High knees for a time
Resistance runs to simulate sleds (1 running, 1 resisting)
Facemask situps x20
REPEATO

5,280 foot (or so) Petey run

Back to field

Plank position, chopping feet, drop and then back up as fast as possible on command (“4th quarter, down by 4, 1 minute left…”)
Up-downs because Blue was thirsty
YHC forgot to have the PAX line up for a ceremonial Oklahoma drill

AIR HORN – cemetery run in darkness
The PAX took off for the Sparkman cemetery on NW highway but stopped a bit short because YHC was tired and we were running out of time. We stopped and the Q gave an impassioned speech about the evil of money, or at least he tried. He didn’t practice. We then ran back to Caruth.

Finished off with Lieutenant Dan’s to honor Gerry Bertier, 1:2 ratio up to 5:10

MARY:
some Mary stuff, we did a lot of abs this week

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, JoJo, F150, Teasip, Oatmeal
QIC: Oo-De-Lally

MOLESKIN:
The workout was accompanied by some tunes from the movie, one of the greatest soundtracks out there. Big thanks to Teasip for providing the portable speaker. (I’m on a work computer and can’t figure out how to link a playlist the dope way that Icebox does)

Grapevine
Express Yourself
Spirit in the Sky
Act Naturally
Hard Rain’s A-Gonna Fall
Spill the Wine
Ain’t No Mountain
Venus
Earn It
Na Na Hey Hey Goodbye
Peace Train
Long Cool Woman
Up Around the Bend – one of the top 10 greatest opening licks in rock ‘n’ roll

(Other candidates in the top 10 of greatest opening licks in rock ‘n’ roll include: Rocky Mountain Way (Walsh), Funk #49 (Walsh), LITFL (Eagles/Walsh), You Really Got Me (Van Halen), Purple Haze (Hendrix), Johnny B. Goode (Berry), Sweet Child O’ Mine (GNR/Slash), Layla (Clapton) to name a few)

Mumblechatter:
Quite a bit, which was welcome, outside of the usual myriad of critiques by AlrightAlright. Many lines were quoted, though we missed Pepper‘s knowledge of the script.

Circled up, prayed out. A good time, tough workout. We were all quite wet.

ANNOUNCEMENTS:
1. Sept. 14 Happy Hour – Ms and CBDs definitely invited

Splash’s Rugby Prep Q

#backblast we met at 5:45am at Caruth for a good old fashioned sweat-o-Rama.

Pax: AlrightAlright, Spread, Princess Turtlehead, Gambler, Aaarrrggghhh, Oo-De-Lally, Icebox, Special Sauce, Isaiah, Teasip, Ant Man, 1 more…sorry, I have already had a glass of wine…oh, and me, Splash

Plenty of stretching type exercises to losses up. Mosey up the hill. Chairman special. Rugby sit-ups in increasing amounts. Tennis court work. Sprints. High knees. Butt kicks. Bear crawls. Straight up work!

Thank you for allowing me to participate.

Kotters for a Q?

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Merkins x 10
Windmills x 5

THA THANG:
Mosey to Football Field

Moving Plank 100 yds
Wind Sprints down and back (total 200 yds)

Four Corners OYO – Football Field
40 x Squats
30 x Gorilla Squats
20 x Lunges
10 x Burpees
Normal run between corners

Descending Ab Pyramid
50 x LBC
40 x Flutter Kicks
30 x Freddie Mercury
20 x Reach Through
10 x Uptown Crunch

Mosey to Tennis Court

Ascending Ab Pyramid
10 x Uptown Crunch
20 x Reach Through
30 x Freddie Mercury
40 x Flutter Kicks
50 x LBC

Tennis Court Suicide
Tennis Court Suicide – Backwards Run

Ring of Fire – Merkins (count to 40)
Overhead Claps x 20
Ring of Fire – Diamond Merkins (count to 40)
Shoulder Raises x 20

MARY:
Homer to Marge
Rugby sit-ups x 10
Crunchy Frog (OYO) x 5

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce , Icebox , AlrightAlright , F150 , Oatmeal , Oo-De-Lally , Isaiah
QIC: Plus One

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Handful of chatter especially regarding the moving plank and the Q’s modification for the overhead clap. Overall, great to be back out there in the gloom as I missed #mumblechatter.

ANNOUNCEMENTS:
1. 2nd F Happy Hour second Friday of September.
2. Remember the Titans themed workout coming on Friday.

Barkley Marathons

AO: White Rock Elementary School
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x25
Merkins x25

THA THANG:
Five 3/4 mile laps, 4 pain stations each lap, 25 reps at each pain station. PAX continued the loops until completed or the clock hit 8 am.

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, F150, Oatmeal, Wal-Mart, Teasip, Isaiah, Plus One
QIC: Pepper

MOLESKIN:
For the 2nd time in F3 Dallas history, the PAX attempted the Barkley Marathon Workout. 4 of the original 6 participants came out for a second attempt. Rain was int he forecast, so YHC and the fearless leader attempted to fit the pain station writeups into plastic bags, causing a slight delay to the start of the workout. Mid workout, one of the pain station write-ups disappeared due to a good Samaritan walking the neighborhood picking up “trash”. The ABCs spelling your F3 name twice was a crowd pleaser, especially for AlrightAlright. Coffeteria was held after at Whataburger, hilighted by the claim that the #6 song in 1985 was actually the #1 song ever; much skepticism was expressed.

Preblast for the week of 09/02/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the F3 Nation Soundcloud about Left over Eggs, 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: Pepper

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

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

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

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

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

Peppers better late than never BB

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 10
Sprinklers x 10
Hillbillies x 10
Merkin x 10
Sumo Squats x 10

THA THANG:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, Ayyyyyye (F3 Austin), Coach K, Plus One
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
PAX were given a choice between teh OG music workout and a mystery workout; PAX opted for the music, ad after being told the mystery workout was the group Mustang, there was much relief. Good to have our F3 Austin brother out there. Alright, Coach K, and YHC realized doubling down on workouts was a horrible idea about 10 minutes in. Coffeteria at Bubbas followed the workout, where the sweat continued due to the AC not working.

Look the gate is open

AO: La Madeline
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x20
Cotton Pickers x15

THA THANG:
Mosey to Track for a Dirty MacDeuce
Squats, Merkins, LBCs, OHD Claps
I’m between sets, run the stairs with racoon crawls between staircases

Mosey to SMU Stadium and jogged around for a bit because…well keep reading for that.

DMD Part 2
Claymakers, Irkens, Flutter Kicks

MARY:

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

CIRCLE OF TRUST/BOM:
F150 prayed us out.

MOLESKIN:
My promise for a lighthearted Q was upheld, allowing for a lot of mumblechatter mostly about football. Don’t think we had any major football upsets, so that wasn’t any fun. Oatmeal commented on Wake’s OT victory against a “strong” Tulane squad, but a win is a win.

After the first few rounds of the DMD, YHC noticed that the big stadium gates were open. Having never been inside, I was curious. So we finished the last round there, but overall was very underwhelmed by the stadium. It’s no state school, so understandable. Though you’d think the old money neighborhood could afford some better seats in my humble opinion. (I don’t think we have any SMU fans so that shade was all for nothing).

As we were trying to leave though, we found ourselves locked in the stadium. The guard who watched us run in padlocked the gate behind us, so we ended up circling the stadium for a bit trying to find a way out. Hindsight, we probably should’ve take more advantage of the situation, but had a tee time to get too. We ended up having to run down onto the field and then up the delivery ramp, which fortunately wasnt locked.

We moseyed near some of the dorms because, as splash graciously pointed out last night, YHC needs a girlfriend. A couple of dudes warned us that a 6am fire drill was gonna send the students outside. Some quick jokes were made about finding a girl in the situation, but post-Thursday night at 6am didn’t seem like the ideal time to find Mrs. Coach K…Mrs. K? Mrs. Coach?

Pretty chill morning all in all. Ozonas tomorrow for a day of football and beers. Ms are invited. Next happy hour is 9/14 with Ms also invited. Teasip and YHC are trying to find a concert for that evening as well. For the umpteenth time a discussion about a poker night has been started, so place your bets on whether that comes to fruition.

ANNOUNCEMENTS:
1. Ozona post workout college football tomorrow.
2. Sept. 14 – 2nd F Happy Hour

The Trail with Teasip

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12 (in honor of the 12th Man)
IST x12
Reach backs x12

THA THANG:
Quarter mile intervals down the Katy Trail with the below exercises at each stop

Qtr 1: OH Claps x20, The Bird/Angels in the Outfield x20 (in honor of the natty A&M will win in 2020 or in honor of it being 20 years since our last conference title ¯\_(ツ)_/¯)
Qtr 2: Teasip special of Irkins and Derkins x12
Qtr 3: Step ups x12, Dips x12 and Up-downs x12
Qtr 4: LBC x12 and start back
As we reach Qtr 5, YHC had to exit stage right to use the Starbucks facilities so Oo-De-Lally took over. YHC was able to meet back up for the last bit of Penguin crunches x13 and the final qtr interval, which we followed with burpees around the circle to 20

MARY:
Had just enough time for Flutter Kicks x12 back at La Madeline

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Candy Cane, Gambler, Helmet, Ina, Oatmeal, Oo-De-Lally, Pookie
QIC: Teasip

CIRCLE OF TRUST/BOM:
YHC prayed us out with the continued striving to bring FNGs

MOLESKIN:
A good crowd of 10 PAX were ready to kick off college football season. YHC had crafted a playlist of entirely college fight songs (with a couple of non-fight song additions) for the morning workout. The warm up was accompanied by Centuries, which a few of the PAX seemed to have blocked from their memory of ESPN playing that song every 30 seconds during the first year of the playoff. The next song that came up on the shuffle was of course the Aggie War Hymn. YHC didn’t plan this, but was glad Spotify recognized the importance of having that be the first song to really set the tone. Not a lot of mumble chatter this morning, other than some inquiring about whose fight song was playing at different times. YHC did decide to honor the recent A&M seasons by starting the workout strong, then having everything turn to crap for the second half of the workout (no Pepper homage to our ancestors of old as YHC had prior experience of locating the nearest Starbucks to the Katy Trail). No hymns were played and AlrightAlright got to hear the Wake song near the end after some complaints about not having heard it yet. Overall another great morning with the F3 guys

ANNOUNCEMENTS:
1. 2nd F event Saturday at Ozona to watch college football. Games start at 11, event is come and go

35s

Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!