Monday Ruck Beatdown

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

AO: Flag Pole Hill

F3 WELCOME & DISCLAIMER: Given

 

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x18
Copperhead Squats IC x19

THA THANG:
LBC IC x30
Freddie Mercury IC x10
Ruck Get Ups OYO x10 (laydown roll up and stand repeat)
Carolina Drydock IC x10
Copperhead Squats IC x10
Flutter Kicks IC x30
Squats IC Single Count x50
Merkins IC x20
.44 mile – down the hill and back
60 seconds Plank
10 Burpees OYO x10
.42 mile – to the flag pole loop and back
10 Burpees OYO x10
90 seconds Plank
Mountain Climbers IC x10
Ruck Get Ups OYO x10
Merkins OYO x10
BBS OYO x20
Ruck Get Ups OYO x10
Carolina Drydock IC x5
60 seconds Plank

 

MARY:
None was needed

CIRCLE OF TRUST/BOM:
Great job to the PAX who participated in the Texas Independence Day 18k. TCLAPS to Oatmeal for showing up on Monday ready to grind it out for another week. 21 men (including 6 FNGs, YHC was told) started and 19 completed the 1st F3 Dallas CSAUP event. Great job men! It goes to point out that the Shield Lock is important and works when we hold each other to showing up and HCing to F3.

MOLESKIN:
Very little mumblechatter this gloom, it may have been due to the cold weather and wind, it could be do to it is early, or just lack there of. Coach K pointed out that YHC started the timer everyone was in position and then YHC started, he claims 10 seconds, but the timer said 3…none the less it was a good gloom. Coach K was able to get up 1 workout on Alright Alright now…he mentioned upon hearing from Alright Alright that he would not be there this morning Coach K decided he would definitely post.

ANNOUNCEMENTS:
None were given.

Taper Week Part 1

COUNT-OFF & NAME-O-RAMA:
Rucking PAX: Ant Man, Coach K, F150, Icebox, Oatmeal

Running PAX: Mile High, Pepper, Sally

Mutts: Boo, Eli, Maverick
QIC: Alright Alright

AO: Flag Pole Hill
THA THANG:
2.77 mile ruck. We rucked down the east face of the hill, around the front, worked our way along Northwest Highway, turned right onto Lawther, left onto Goforth, up the hill on Goforth, right onto White Rock Trail, then followed it home.

5 mile run. Boo dragged Pepper to a 7:28 pace. Not sure how the others finished.

Conversation was interesting as always.  Discussed basketball, vegetables, babies acting as alarms, etc.

ANNOUNCEMENTS:
1. Enter miles for Run Ranger Run
2. TID 18K is on Saturday.  Meet at Reverchon Park at 0645.

Speedy Sally

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

AO: Flagpole Hill (Double-time)
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
None – weather was glorious (except for the headwind on the uphill)

THA THANG:
Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
We discussed the CSAUP event approaching quickly, this conversation lasted about a mile then the ability to chat disappeared due to fast pace and trying to keep up with Sally.

Speedy Sally finished in 37:55 and YHC finished in 38:05.  We then walked as we waited on the ruck group.  We were both pleased with our times for the morning.

ANNOUNCEMENTS:
1. CSAUP March 2

2. RunRangerRun miles

New Ruck Path

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

AO: Flag Pole Hill

THA THANG:
2.6 mile ruck

MOLESKIN:
YHC took the PAX on a different route that gave us a few more hills. We took a moment to see the scene of the crime that took the ankle of Oatmeal and he was quickly pulled back by Coach K’s voice as he was being drawn too close to the edge. A lot of conversations took place during the morning.

ANNOUNCEMENTS:
1. Run Ranger Run – Team is full
2. CSAUP – March
3. Q Source on Wednesday and Friday

Mud Ruck

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox (and Maverick)
QIC: Mile High

AO: Flag Pole Hill Ruck

THA THANG:
3 mile ruck

MOLESKIN:
YHC polled the group at the beginning and received consent to stretch the 2.5 mile loop to 3 miles. Mumblechatter was strong and ran the spectrum from how to make our region stronger to ways to prevent a neutered dog from licking his sutures. To add the additional .5 miles, YHC decided a little off-roading was in order, but had not properly vetted out the path. No one anticipated a mud ruck, but no one complained. That route is unlikely to be repeated. When all rucking PAX made it back to the starting point we were about .1 miles short of 3 miles. That clearly wouldn’t do so an additional .05 mile out and back was added on. Overall, the average pace was either 15:22 or 15:29 minutes per mile (depending on whose device was referenced).

Side note: Doubletime did not live up to its name today. It shall hereby be known as oneandtwothirdstime.

ANNOUNCEMENTS:
1. Run Ranger Run
2. CSAUP Planning in full swing

3. Q Source on Wednesday and Friday

All By Myself – Encore

COUNT-OFF & NAME-O-RAMA:
PAX: None
QIC: Ina

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given (mentally)

WARM-O-RAMA:
None

THA THANG:
5 mile double time

Avg. pace 7’26” for a distance of 5.04 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking for a quick recovery for Oatmeal.

MOLESKIN:
As I finished my run and began to wait for the ruck group, the worry started to creep in as 6:24 am rolled by (unusually late for a ruck).  I had decided I was calling 911 if they did not show by 6:30, but luckily at 6:25 I heard some chatter and learned of the unfortunate injury to Oatmeal and the miscalculation of distance to be covered in amount of time remaining. I wanted to join the ruck but I will not be able to join on March 2nd, so I figured I would double-time just in case another PAX wanted to run.  Alas, no one did and so I ran All By Myself – an encore to Alright Alright from a few weeks back.

ANNOUNCEMENTS:
1. Wednesday night 6:00 pm at Chick-fil-a on Hillcrest
2. I also have a daughter in GS, so let me know if you want some GS cookies.

3.  CSAUP – March 2nd

Kyrie Irving Ankle Breaker

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Strangler (Nashville)
QIC: Coach K

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
Mumblechatter…might have lost track of time

THA THANG:
Walking, limping, walking some more

MOLESKIN:
Camp Gladiator decided to park in our spots, so we were immediately off to a rough start. Apparently they can’t walk up the hill for their yoga sessions and PAX weren’t too apprecicative of it. YHC tried to jump on the “dissing Camp Gladiator” bandwagon but was quickly shut down and so back to silence YHC went. Icebox tried to be supportive of the talkative (albeit extremely cranky) Q but to no avail.

We started on our march and about .5 miles in, Oatmeal got clipped by a speeding car, which caused him to roll off into the ditch bending his ankle every which way. Not quite that dramatic, but Oatmeal did take a nasty fall. We started rucking back towards the car before AA took off to get a truck (without dropping his weight sack – art of manliness right there).

Once we got Oatmeal situated, the PAX continued their trek where some mistakes in routing were made. We grossly underestimated the distance we could ruck under the time constraints resulting in PAX showing up late to meet up with a legitimately concerned Ina.

Conversation predominately covered the CSAUP event in March, the details of which will be summarized later. You definitely won’t want to miss this. The other hot topic was, per usual, YHC’s level of grumpiness. As Splash would say, YHC needs to find a girlfriend. With any luck, the spark made with a girl in the chip aisle at Kroger pre-Cowboys game on Saturday will ignite something (#backblast for Teasip per request).

Pray for Oatmeal and for a quick recovery. Hope it felt worse than it actually was, and power to him for walking an extra quarter mile with a weight vest.

ANNOUNCEMENTS:
1. CSAUP event planning in the works; 03/02 Texas Independence Day
2. Run Ranger Run sign ups
3. Q source groups meet Wednesday night and Friday at lunch (see preblasts)

Doubletime 2019

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chairman Mao, Isaiah, Mile High
QIC: Pepper

AO: Flag Pole Hill

WARM-O-RAMA:
None, straight to running

THA THANG:
5 miles over two loops

AlrightAlright – 7.15
Mile High 7.22

MOLESKIN:
First mile pace of 7.08 with most PAX grouped together. YHCs mutt was non compliant, so I DNF full 5, and got only 3.5 miles in. Chairman and Isaiah did not track their pace but were not too far behind.