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: