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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.

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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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Ride the Bench

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Coach K
QIC: Sally

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 19
Mosey to stone benches by parking deck
Side lunges x 20

THA THANG:
Irkens
Step-ups
Dips
Pistol squats
8-count bodybuilders
Repeatos

MARY:
Rugby situps
WWII situps
Scissor kicks
Flutter kicks

34 pull-ups

CIRCLE OF TRUST/BOM:
Asked for gratitude and healthy perspective

MOLESKIN:
Mumblechatter with 3 PAX is interesting. About midway through the bench exercises PAX mentioned they wished we were doing more legs, followed immediately by a set of 66 step-ups. During the final exercise (pull-ups), YHC asked “how many” and the sarcastic reply of “34” was agreed to.

Didn’t kill ourselves today and little running in prep for ruck/run tomorrow, but did some solid strengthening and movement.

ANNOUNCEMENTS:
1. Keep logging those RRR miles
2. Shirt order for TID18K ends tomorrow. Get ’em in

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Saturday Splashdown

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Alright alright, sally, oatmeal, chairman mao, special sauce, ant man, boomer, icebox
QIC: Splash

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH, mountain climbers, seal jacks, etc

THA THANG:
Some bear crawls, walking lunges, exploding merkins, gorilla squats
Stairs 2x – singles, doubles, and triples
Calf raises and Carolina dry docks in between
Some burpees
Crawl bear up steps
Mary
Lots of laying around not doing much from some in the pack

Bubbas!

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This hurts my….

COUNT-OFF & NAME-O-RAMA

PAX: Coach K, Mile High, Alright Alright, Oatmeal, Rump Roast
QIC: F150

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19

 

THA THANG:
Burpee ½ Mile
Every corner do 15 burpees (60)

Mosey to Picnic tables
SeeAlice OYO X 30 seconds –
    Partner 1 lays face down on picnic table with upper body hanging off edge. The move is to raise up (if you can get it up) to a flat back
    Partner 2 holds ankles.
4 rds

With Partner do a little lazy Dora
    100 Merkins (p1 does 10 merkins, p2 holds plank)
    200 LBC (p1 does 20 LBCs, p2 feet 6 inches off ground)
    300 squats (p1 does 30 squats, p2 holds bottom position of a squat)

MARY:
Flutter kicks IC x30
Hello Dolly IC x25
Boxcutters IC x20
Uptown Crunch IC x15 each

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Be Prepared for Anything

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Mile High, Special Sauce
QIC: Alright Alright

AO: The Hot Box
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH

IST

Probably some other stuff

THA THANG:
Run to the top and back down – Burpees x5

Run to the top and back down – Lunges x10

Run to the top and back down – IST x15 (counted by Chairman Mao)

Run to the top and back down – exercise picked by a member of the PAX

Native American Run – drop one guy at each level to do flutter kicks then run a loop and pick him back up – this got way too complicated, but might need to be revisited

There was a combination of all of the above for 45 minutes. We covered 3.3 miles, a significant portion of which were uphill.

MOLESKIN:
Good thing YHC gave the disclaimer as both Chairman Mao and Mile High pulled up lame during the workout.

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IR Thursday (Alt workout)

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Coach K
QIC: Oatmeal (Alternate Q)

AO: Burleson Park(ing Garage)
F3 DISCLAIMER & WELCOME: Given by Alright Alright

WARM-O-RAMA:
Led by Alright Alright:

SSH IC

IST IC

THA THANG:
YHC volunteered to take the handiQ today.  The three less mobile PAX made two trips up the parking garage with an exercise at each level using a variety of techniques to make our way up each level (lunges, bear crawls, crab walks, parking line burpees – 2 per line up ramp, hobble jog (at least for YHC)).  PAX completed a variety of squats, burpees, People’s Chair, overhead claps, merkins, derkins as they increased in altitude.  Exact numbers and order are blurry, but no less than 15 per level mostly in cadence except for burpees (x15 OYO).

Coach K suggested bear crawl down stairs on our first descent down the garage.  YHC must admit he is in need of much improvement to accomplish this awkward exercise, but gave the old college try to get down all flights.  On the second descent down the stairs, YHC had the brilliant idea that the PAX do dips as they descended the staircase.  Coach K quickly pointed out the idea was 10; execution a mere 0.

MARY:
Flutter kicks

Homer/Marge

CIRCLE OF TRUST/BOM:
Alright Alright prayed us out

MOLESKIN:
Good bit of mumberchatter since cardio is more difficult when nursing a bum ankle.  PAX did mention their fondness for leg workouts and how they have been deprived of such joy in the recent past so YHC did his best to serve up a good bit of leg exercises, but only in a truly loving manner.  Remember, leadership is about serving with love!  Coach K was his typical bubbly 5:30 self, which we always appreciate.  I really think he admired us following his call to arms on Tuesday and adding to what may be a weekly record of burpees.

ANNOUNCEMENTS:
Keep up with RRR mileage logging.  I clocked 2.4M this morning, but I don’t trust my watch…YMMV!

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The Dora that never ends

COUNT-OFF & NAME-O-RAMA

PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce

QIC: Mile High

AO: Caruth Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

IST x20

Cotton Pickers x15

Willie Mays x12

Mountaineer Motivators x10

THA THANG:

A roundabout mosey over to the field

Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.

11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run,  9 CDD’s and 2 burpees, run, etc.)

Mosey back

MARY:

American Hammer x32

Homer/Marge

Rugby situps x15

Flutter kicks x15

CIRCLE OF TRUST/BOM:

Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.

MOLESKIN:

There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.

YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.

ANNOUNCEMENTS:

  1. Run Ranger Run – log miles
  2. Bourbon tasting on Thursday. Bring diapers.
  3. There might be a happy hour on Friday. Chairman Mao is championing that cause.
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Bears, Beats, Burpees

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

THA THANG:
10 Burpees EMOM to 110 burpees. Well…every 50 seconds

Bear crawling Jacob’s Ladder with WWII SUs and Burpees

Partner carry across tennis courts with 5 squats. Flapjack and repeato

MARY:
Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

CIRCLE OF TRUST/BOM:
Prayed that we might continue to be servants of and for the Lord

MOLESKIN:
YHC came out and immediately warned the PAX that they would be pushed today, which should’ve been the biggest indication of the burpees and bear crawls to come. YHC and other PAX discussed how comfortable F3 Dallas has become with its workouts, and so YHC is taking the reins to increase the intensity of workouts.

The burpee EMOM is never a crowd favorite, especially when Special Sauce realized PAX were being shortchanged 5-10 seconds each round. Trying to make us better men. If you can do 110 burpees in under 10 minutes, there’s not much you can’t do. Unsurprisingly, very little mumblechatter took place during this portion of the workout.

We moseyed to the tennis courts without a breath to start the Jacob’s Ladder, which was met with some groans when the bear crawling was announced. Again, very little mumblechatter occurred during this portion of the workout, but all PAX pushed themselves and only modified as injuries mandated. Icebox’s playlist was a series of throwback’s to the War Baby’s (YHC) middle school years thereby dating every other PAX in the group. A couple of PAX commented on Nicki Minaj’s cuss to non-cuss word ratio in her duet with Big Sean (you know which song).

Just when PAX thought we were done, partner carries were announced. Somehow or another, the lightest PAX ended up with the heaviest. Teasip checked into his flight while being carried, and he managed to get Group A boarding. To our knowledge, that’s the first time this has been accomplished by any person West of the Mississippi. We suffered through a couple rounds before rounding out with Mary and a quick spiel by YHC about complacency.

ANNOUNCEMENTS:
1. Run Ranger Run is ongoing. Be sure to track and log your miles. All forward moving activities count (i.e. the .5 mile of bear crawls)
2. Bourbon night this Thursday