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.
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 @F3QSourceon 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
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.
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
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
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
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 @F3QSourceon 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
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 @F3QSourceon 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: Ant Man
TUESDAY: 5:30-6:15 | Bootcamp Workout (Iron PAX Challenge), Glencoe Park AO (Eastside playground) | Q: Coach K
WEDNESDAY: 5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: TBA
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations, Katy Trail AO (La Madeline) | Q: Pepper
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: Special Sauce
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
Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips
Partner up, P1 runs around flag pole, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward)
Leg Raises (150)
Big boy sit ups (200)
mOuntain climbers (250, each legs is one)
American Hammers (300, each sides is one)
Partner up, P1 jumps rope, P2 does 25 of each exercise (switch after each exercise)
Merkin
Squat
Plank jack
Dips
MOLESKIN:
Pepper made a dramatic appearance after I had set some serious odds of -300 of him not showing up at 6:59, someone should’ve taken the other side of that.
Walmart joined us from Colorado Springs where he answered the same questions from each of the PAX as they gathered this AM, he showed a lot of patience for us and our lack of listening skills
We were all glad to pick up a workout on AlrightAlright who is sure to come back from Europe a bit heavier and slower so it’s important for the rest of us to pick up the slack.
Chairman Mao played the part of Mickey as he was sniped on the first leg of the BALBOA and had to retire from the rest of the workout. The rest of the PAX rallied like Apollo and Duke to Rocky’s aid to make sure the rest of the beatdown was a success.
When we got back to the park BOOMER was welcomed by University Park PD, apparently someone called the cops because the bag I used to transport the jump ropes looked suspicious next to the shovel flag when unattended for 50 minutes.
Oo-De-Lally joined us at Bubba’s after his shift and was a pleasant addition to the crew and Chairman Mao came back to life to order his special and tell tales of life on the other side. Special Sauce did not join us because 3.5 miles in a beatdown is just a warmup.
Did not get to beach runs or the 5×5’s with pull-ups, next time!
CIRCLE OF TRUST/BOM:
YHC prayed us out asking God for the motivation to EH more men. Men of Dallas need F3. Introduce them to it.
MOLESKIN:
Some complaints about not warming up the full body, YHC’s response was that the whole body is engaged in both of those exercises, and that the following mosey would be sufficient.
Mosey to parking deck.
-Lots of complaining at the beginning of this workout.
-Most of the PAX were sucking wind too much to complain after we got started.
-This is always a phenomenal beatdown, and completing it as a group keeps everyone at their red line throughout the workout.
-It was quite warm in the parking deck. Especially on the bottom floor.
-Pretty disappointing that so many people skipped this one. If you were afraid of the difficulty then shame on you. Embrace the suck men. These five guys all got better today by testing our limits.
All good quality names. How do you tell? You just think about addressing the M as mrs “so and so”. I thought oatmeal was kind of lame but I like the sound of mrs oatmeal. Really like mrs icebox and mrs special sauce…these really pass the good naming test. Please keep this in mind as we try to raise our naming game.
Besides that we burned a bunch of calories and proved that I’m faster than A2 over short distances.
You should have been there. Pretty sure we all got laid that morning when we got home. Just saying.
