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

Mutt Ruck Monday – 11/5/18

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Ant Man
QIC: Oatmeal

AO: Flagpole Hill
F3 WELCOME & DISCLAIMER:

THA THANG:

Approx 2.5 mi ruck with mutts.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Ant Man was a late arrival, but PAX were happy to have another mutter rucker.  Chatter about upcoming election and junk texts received by various candidates for office.  PAX were inspired/startled by random patron praying loudly in the park at end of journey.

ANNOUNCEMENTS:
1. Something about going to see Bohemian Rhapsody this week.

Murph Plus

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

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
Murph +
Pull Ups x5
Merkins x10
Squats x15
LBCs x20
Run a lap
Repeato for the entirety of the workout

We each completed 13 rounds.
65 Pull Ups
130 Merkins
195 Squats
260 LBCs
3.25 miles

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great day to get some extra work in. Really glad I (AlrightAlright)  posted, so that I could eat 3 doughnuts at church.

ANNOUNCEMENTS:

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.

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.

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.

Preblast for the week of 08/26/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the F3 Nation Soundcloud about Overcoming the Jester, and follow @F3QSource on Twitter for more great F3 Leadership.

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Oatmeal

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

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

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

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

A Bunch of coupons and a Gazebo

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12
Windmills x12

THA THANG:
Mosey to gazebo with coupon

Exercises done OYO
100 Squats
90 LCBs
80 Dips
Run a lap and Flutter kick till All In

70 Claymakers
60 Freddie Mercury
50 Merkins
Run a lap and AL Prom Date till All In

40 Jump Squats
30 Big Boy Sit Ups
20 Derkins
10 Man Makers
Run a lap and Hello Dolly till All In

Rinse and Repeat till time (make it through 1 1/3)

MARY:
In Tha Thang

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

What happened to Pepper

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x10
Moroccan Night Clubs x10

Mosey past the Stadium, past the track, past the parking deck and past the Mustangs.

THA THANG:
Circle of Pain
Merkins x10
Peter Parkers x10
Parker Peters x10

Bataan Death March (from street corner by Mustangs to Burleson Park)
PAX at the back does 3 lunges on each leg then runs to the front

Rings of Hell
3 Laps around the park (.25 mile/lap) with 10 pull-ups each lap

Bataan Death March Part II (from park to Mustang parking deck)
PAX at the back does 5 Overhead Claps then runs to the front

Partner Dinner Call
Start at the bottom of the parking deck.
Partner 1: flutter kicks
Partner 2: run up one ramp, call Partner 1 up and begin flutter kicks
Repeato to the top and then back down

Stairs and Ladders
Run up stairs, and at each level do increasing number of squats, continue increasing the number at each level as PAX run down the stairs

Take the Long Road Home
Mosey around construction back to La Madeleine

MARY:
LBC x12
Paulina x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Marie Callender (F3 Concord), Oo-De-Lally, Splash
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX gathered in the gloom this morning… none of whom were scheduled to Q. At 0530 YHC took the reins, but decided that we would warm up in the parking lot in case Pepper was running just a couple minutes behind. He was not, so we took off. With rain in the forecast and lightning visible YHC decided that it would be best to stay close to parking decks as opposed to completely facing the potential elements on the Katy Trail.

– All complaints about the workout should be directed to Pepper
– YHC wanted to get plenty of cardio in without crushing everyone’s legs the day before we complete the #ironpaxchallenge
– The PAX were pretty much silent for much of the #beatdown, so the cardio must have been sufficient.

ANNOUNCEMENTS:
– #SecondF Happy Hour is tomorrow at 1730 at Ozona. Oo-De-Lally has made the not so executive decision to invite M’s, so bring your M’s and CBD’s.
– #IronPAXChallenge tomorrow at Germany Park at 0530

AlrightAlright F3 is more than just Fitness

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x21
IST x10
Hillbilly x10
Moroccan Night Clubs x20
Moroccan Night Clubs with High Knees x20

THA THANG:
Migration to Snider Plaza (stops along the way for the following exercises)
Burpees x5
Peter Parkers
Lunges x10
Imperial Storm Troopers x15
Parker Peters
Merkins x20

Fun at the Plaza
Backwards run 40 yards, sprint back
25 Plank Jacks

Cora (Dora with focus on core)
Partner 1: run around fountain and back
Partner 2: exercises (Rosalita x100, Freddie Mercury x200, Flutter Kicks x300)
Flapjack and repeato until all teams have completed the exercises.

More Fun at the Plaza
Squats x30

Return Migration
Burpees x5
Long Mosey back
Mountain Climbers

MARY:
Paulinas (aka Reverse Baby Crunch) x12
LBC x12
Penguin Crunch x12
Heels to Heaven x6

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Boney Express, Coach K, Helmet, Icebox, Ina, Special Sauce, Splash, Spread
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
YHC took this opportunity to talk about a former F3 Winston-Salem brother who took his own life last week. He had fallen into serious depression and had stopped going to F3 months ago. YHC is not an expert on depression, but YHC knows that loneliness doesn’t help. The men of F3 Winston-Salem will always wonder how Hoser slipped through the cracks. This should be a reminder to us that we should constantly be leaning on guys to come back to F3 if they’ve been absent for a while. They need F3 for the fitness, but more importantly they need this brotherhood.

MOLESKIN:
– #kotters to splash and Spread after several weeks off.
– the PAX were pretty quiet during the running portions of the #beatdown
– we focused on core today because many of the PAX want to have fresh arms and legs for the #ironpaxchallenge on Friday. So far the fastest time in the nation is 20:45

ANNOUNCEMENTS:
INSERT ANNOUNCEMENTS MADE FOR THE MORNING.