Author: James Hearn

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

Upcoming Workout & Q Source AOs:
MONDAY:
5:30 AM – 6:15 AM | Double Time Running | Flag Pole Hill (Second Parking Area) | 

5:30 AM – 6:15 AM | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Ultra

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

WEDNESDAY:
5:45 AM – 6:30 AM | Bootcamp Workout| Caruth Park AO (Parking lot) | Q: Draper

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor | 

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

THURSDAY:
5:30 AM – 6:15 AM | Running with Pain Stations | Katy Trail AO (La Madeline) | Q: AAARRRGGGHHH

5:30 AM – 6:15 AM | Bootcamp Workout | Second Choice Thursday Burleson Park AO (Park on Southside) | Q: Coach K

FRIDAY:
5:30 AM – 6:15 AM | Bootcamp Workout | Check Twitter (@f3_dallas) | Q: Special Sauce

5:30 AM – 6:15 AM | Bootcamp Workout | The Harbor  | Q: F150

11:30 AM | Q Source | Check Twitter (@f3_dallas)

SATURDAY:
7:00 AM – 8:00 AM | Bootcamp Workout | Burleson Park AO (Park on Southside) | 

Q Source Groups are a great place to learn and 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.

WEATHER POLICY: 
As Texas weather is never typical, know we do workout outdoors and our weather policy is…
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast and POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will relocated, cancel, or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Rock Chalk, Sally, Solo Cup (FNG)
QIC: Sweet Baby

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
25x SSH IC

25X IST IC

15x Cotton Pickers IC

Moseyed to the tennis courts

THA THANG:
Suicides – long to short – with descending burpee count starting at 10

Burpee Dans – 4 lunges x 1 Burpee across both tennis courts

Repeato with 2 Burpees between lunges

Lunge walk x Jump Squats – 4 lunges x 1 jump squat across both tennis courts over and back

Frog jumps x monkey humpers – 4 frog jumps x 5 monkey humpers across both tennis courts one way

Lunge walk back across both tennis courts

Shifted to just outside tennis court and: 

1 PAX started doing prisoner get-ups with coupon (40lb sandbag) while rest of packs ran the short loop around outside of tennis courts.  PAX doing get-ups handed off the coupon to another PAX – group rotated coupon until 100 rep count completed among group.

1 PAX started doing squat + overhead press with coupon while rest of PAX ran across basketball court and all the way to curb and back.  At PAX request, continuous flutter kicks were second exercise once running complete.  Sequence was:  run, flutter kick, squat + overhead press when your turn came up.  – group rotated coupon until 100 rep count completed among group.  

MARY:
25x LBC OYO

25x Freddy Mercury double count OYO

25x American Hammer double count OYO

Q-rama for the rest of Mary

15x Merkins 4-count IC (Sally)

15x Heels to heaven 4-count IC (Coach K)

20x Freddie Mercury (double count) + 20x Flutters (double count) + 20x Dolly (Rock Chalk)

10x BBSU IC (Solo Cup)

CIRCLE OF TRUST/BOM:
YHC prayed the group out.  

MOLESKIN:

YHC was so excited to receive his coupon in the mail yesterday that it absolutely had to make it in to the Q today.  Thank you men for allowing me to try something different this morning.  It was an honor to lead.  

ANNOUNCEMENTS:
1. CSAUP planning meeting tonight
2. Q source tomorrow at 1130am somewhere in Preston Center (check Band)

3. Ruck EC being added as an option tomorrow beginning at 0500.  Will aim for 1 to 2 ruck EC mornings per week to prepare for upcoming CSAUP.

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Icebox, McAfee (DR from F3 Louisville)
QIC: Sweet Baby

AO: Burleson
F3 DISCLAIMER & WELCOME:  

Given

WARM-O-RAMA:
20x SSH

20x IST

30x OHC

Moseyed to the tennis court.

3 rounds of bearpees PAX were instructed to take 4 bear crawl steps after which they completed 1 burpee.  They continued this across both courts and increased the burpee count between bear crawl steps by one each time they traversed the courts.  

THA THANG:
Hindenburg BLIMPS

Starting at the picnic tables, YHC outlined a path that followed the sidewalk around the baseball field.  At each corner, the PAX completed reps of the designated BLIMPS exercise focusing on one exercise per round.

B – Burpees:  10x at each corner (40 total)

L – Lunges:  20x at each corner (10 per leg; 80 total)

I – IST: 30x at each corner (120 total)

M – Merkins: 40x at each corner (160 total)

P – Plank jacks: 50x at each corner (200 total)

S – Squats: 60x at each corner (240 total)

MARY:
25x LBC OYO

25x BBSU OYO

12x American Hammer (double count; IC)

20x Uptown crunch (10 each side; IC)

CIRCLE OF TRUST/BOM:
YHC lead the group in prayer.

MOLESKIN:
It was great meeting a fellow PAX from another region.  Gives me confidence that when traveling for work or vacation, we all could walk in to any F3 AO and be welcomed as a brother.  It was an honor to lead this morning.  

ANNOUNCEMENTS:
1. The F3 t-shirt order is fully funded.  The order closes in 3 days so anyone still wanting a shirt – get those orders in.  The shirts will ship in late September.  
2. F3 Flower Mound launch is this Saturday @ 0630 at Marcus High Football Stadium. Clown car place and time of departure TBD.  

3. F3 Louisville is hosting a couple of rucking events in the fall.  McAfee invited those  interested and willing to sign-up.  The one on October 11th is a  custom GoRuck tough with only F3 participants.  I can’t recall the date of the other one, but they have a q/event calendar on their website at F3lousiville.com if anyone is interested.      

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther
QIC: Sweet Baby

AO: Flag Pole Hill Park

THA THANG:
YHC and Sex Panther rucked 2.5 miles.

CIRCLE OF TRUST/BOM
Alright Alright prayed the larger group out.

MOLESKIN:
Topics of discussion included Sex Panther’s upcoming Alaska hunting and fishing trip and the perils of keeping bear spray inside your pack.