Author: f3dallas

COUNT-OFF & NAME-O-RAMA:
PAX: F150

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Monkey Humpers x5
Done with PAX of Sky Pickles Build Character?

THA THANG:
Ruck 2.6 Miles
Pace: 14:24/mile

Met back up with the PAX of Sky Pickles Build Character?

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Icebox, Rump Roast, Belk Bowl, AlrightAlright,  Spread, F150
QIC: Splash

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, follow @F3QSource on Twitter for more great F3 Leadership.

LATES UPDATES:
Follow F3 Dallas (f3_dallas) on Twitter for any Omahas (changes) in scheduled workouts.

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday (Mutt not required) | Flag Pole Hill (Second Parking Area) | Q: F150

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

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 | TBD (Check Twitter on Thursday) | Q: Pepper

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

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

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh , AlrightAlright , Ant Man,  F150
QIC: Special Sauce

AO: INSERT
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, hillbilly, IST, cotton pickers, low and slow toe touches, slides lunges, air squats

Mosey over to SMU track – high knees, butt kicks, side shuffle and karaoke on the way.

THA THANG:
Each member of the pax took turns leading a lap.

Lap 1: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 2: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 3: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 4: 400M run followed by 8 normal merkins, 2x 8 staggered merkins
Lap 5: 300M run, 10 count, 100M run followed by 8 air squats, 2×8 hakka squats
Lap 6: 200M run, 10 count, 200M run followed 8 lunges forward and backward for each leg.
Lap 7: 400M run, 10 count
Lap 8: 400M Native American run

MARY:
LBCs, V-ups, Freddie Mercury, rugby Situps
Mosey back to La Madeline and YHC prayed us out. Thankful for the opportunity to get up and push ourselves to get better this morning, and for a break in the weather.

CIRCLE OF TRUST/BOM:

MOLESKIN:
Aaarrrggghhh was very pleased with the amount of stretching to start the workout, while AlrightAlright said he didn’t wake up to come to yoga class. Everyone pushed the pax when they had the opportunity to lead their respective laps. Ant man contemplated life after emptying the tank on a 100M sprint, but major kudos for gutting out the rest of the workout. The question of the day still remains unanswered – where in the world is Ina?

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, F150, Teasip, Special Sauce, Oatmeal
QIC: Pepper

AO: Burleson Park/SMU Parking Garage
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
Hillbilly x 10
Windmill x 10
Sumo squat x 10
Merkins x 10

THA THANG:
Chumbawumbaburpee

Mosey to bottom of the parking deck

DORA:
Partner up
100 x T-merkins
200 x gorilla squats
300 x sweat angels

Mosey up a level

Bearway to heaven

MARY:
Flutter Kicks
LBCs

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Icebox, Rocket Man, Hemings (FNG)
QIC: Coach K

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x30
IST x25
Cotton Pickers x10

THA THANG:
AROD with 300 Squats, 200 LBCs, and 100 Pull Ups. Short lap around tennis courts

Mosey to garage for elevator BOMBS and Rampage (see exicon) starting at 9 burpees and working down to 1. It’s all bear crawls, burpees, and crawl bears.

MARY:
Flutters, Uptown Crunch, Penguin Crunch, Rope Climbs

CIRCLE OF TRUST/BOM:
Prayed for those traveling this weekend

MOLESKIN:
Apparently Coach K was mouthier than usual, spitting some fire before the workout even began. Everyone was nervous given his history of vendetta Qs until an FNG rolled up meaning I couldn’t do 300 burpees.

Not too much chatter from the PAX especially during the Rampage except for some jabs from Teasip which were expected. Always nice to have people sucking wind, so they can’t harass the Q.

Ended with the naming ceremony, where our FNG noted he went to UVA. We danced around the Hokie/Beamer names until Coach K thought of Saly Hemings. Bad taste? Probably. Worth it? Absolutely.

Hemings started off strong by losing his phone during the workout, which got picked up by a stranger. Prayers he found it and was not kidnapped in the process.

We made our way to Bubbas where Icebox and Oatmeal talked about the joys of having kids. Icebox still thinks he’s gonna be able to golf on Monday, which led us to debate where the Monday Ruck would be given the 100% chance of storms (Ant Man). Should be noted that Icebox brought this crappy weather back from Seattle with him.

PAX accused YHC of being a confrontational person, but I don’t know what they’re talking about. They found my Achilles heel though when an 8 week labrador retriever rolled up pulling me away from breakfast.

ANNOUNCEMENTS:
1. Ryder Cup celebration on Monday