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Preblast March 10, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:

Q Source groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

 

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: F150 

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: TBD

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

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: Ina

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Thunderlips

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Plus One

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Preblast March 3, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:
Q Source groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

 

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: F150 

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Mile High

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: F150

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Preblast February 24, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:
Q Source Groups and CSAUP 18k Texas Independence Day event.

Q Source groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Alright Alright 

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Pepper

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Teasip

SATURDAY:
CSAUP 18k for Texas Independence Day Q: Alright Alright

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Preblast for February 10, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:
Q Source Groups*
Weekly Workouts//Runs//Rucks

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday (Mutts invited) | Flag Pole Hill (Second Parking Area) | Q: F150

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: TBD

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

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

18:00 (6:00 PM) | Q Source Group | Chick-fil-A on Hillcrest across from SMU

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: TBD

11:30 | Q Source Group | Taco Joint at Preston Center

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

*Q Source Groups
 These groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

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Preblast for February 3, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:
We are in our fourth week of our two Q Source Groups. These groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: TBD

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: TBD

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: F150

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBD

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Preblast for January 27, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

This image has an empty alt attribute; its file name is f3dallas-300x300.jpg 

Upcoming this week:
We are in our fourth week of our two Q Source Groups. These groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: TBD

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: TBD

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: TBD

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Teasip

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Preblast for January 20, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Upcoming this week:
We are in our third week of our two Q Source Groups. These groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Mile High

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Alight Alright

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: F150

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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

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Splash got bb done

COUNT-OFF & NAME-O-RAMA:

PAX: Alright Alright, Icebox, Rump Roast, Candy Land, Princess Turtlehead, Spread, Aaarrrggghhh, Coach K, Special Sauce, Ina, Chairman Mao
QIC: Splash

AO: Caruth Park
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:

side straddle hops, storm troopers, seal jack, splash arch touches, mountain climbers, inch worms, uptown crunch, rugby’s, high knees, butt kicks

THA THANG:

chairman special (irkens, dips, dirkens, step-ups)
Tennis courts – bear crawls, crawl bears, pliei squats, repeat
Walking lunges, front and back
Crab walks
Assorted exercises…blah…blah…full body workout
49er (modified 69) – 7 minutes of 7 burpees

MARY:

MOLESKIN:

the Q took a lot of heat from the pax for his random counting. The Q subscribes to muscle confusion to make positive changes. Good to hear candyland loft up his M.

That is all I got – I’m almost on track for 50 F3s in 2019…#goals

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Peppee

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Coach K, Special Sauce, Rump Roast, Aaarrrggghhh, Icebox
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Sshs X 15
ISTs x 10
Hillbillies x 10
windmills x 10

THA THANG:
EGyptian walk to baseball fields
Pair off, DORA
100 x t-merkins
200 x dips
300 x sweat Angels
(Modified the sweat Angels to 150 and then 150 Dolly)

Short Indian run to basketball court

Wilt chamberlain
25 x t-merkins
25 x Bobby hurleys
25 x hand released merkins
25 x monkey jumpers

Mosey to bleachers
1 set of dirty mcdeuce
12 x irkins
12 x claymakees
12 x dirkins
12 x claymakers

Mosey to tennis court for 6MoM

MARY:
Ring of Fire Flutters – 80 count
20 x Freddy Mercury
Homer to Marge

CIRCLE OF TRUST/BOM:
Prayers for F-150 and Oatmeal to get healed up and back out with the PAX.

MOLESKIN:

ANNOUNCEMENTS:

 
 
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Preblast for January 13, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Upcoming this week: We are in our second week of Q Source groups. One meets on Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU). The second meets on Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

 

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Coach K

5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Ina

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

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: Coach K

FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Oatmeal

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

WEATHER POLICY: 
As the weather grows colder know we do workout outdoors and what our policy is…
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