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Preblast for week of November 25, 2018

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 | Flag Pole Hill (Second Parking Area) | Q: Oo-De-Lally

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: Coach K

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: Q of the Year Finals

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

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:
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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Stairmageddon 3.0

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

AO: Burleson Park

WARM-O-RAMA:
SSH and IST

THA THANG:
We ran stairs for an hour with some merkins every now and again to spice things up again. Included different staircases around SMU.

MOLESKIN:
Sally and YHC back at it again another Sunday. Beautiful weather let us enjoy a nice tour-de-SMU. Mumblechatter was pervasive throughout, but the most notable comment was about the amount of running for someone who hates it so much. We covered 2.75 miles,  which is a record for YHC and his platypus feet.

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The Mustang Saturday Edition

COUNT-OFF & NAME-O-RAMA:
PAX: Ina Ant Man AlrightAlright Coach K Rump Roast
QIC: Peppwd

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
ISTs x 10
Hillbillies x 10
Daisy Pickers x 10
Sumo Squats x 10

THA THANG:
Mosey to Mustang Parking deck
Pain stations on the way
Merkins x 15
At parking deck, perform team mustang
T-merkins at the top of the deck
Flutter kicks at the bottom
Starting at 20 reps.
Wait for all PAX to complete each leg. while waiting Other PAX completed BLIMPS (ascending by 5 reps).

PAX completed 20 and 19 reps together.
Break between each lap for a leg centered ring of fire.
Al Gore Squats
Duck Walk with OH claps.

18-rep lap was individual.

Begin mosey back to park. First 25 yards PAX lunges, next 25 yards PAX reverse lunges.

MARY:
Sweat Angels
rugbee Situps

CIRCLE OF TRUST/BOM:

MOLESKIN:
Two claps and a Rick Flair for Rump Roast with a perfect week despite the warning of cardio heavy Pepper led workouts.

ANNOUNCEMENTS:

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THANKS

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

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
SSH x 10
Seal jack x 20
ISTs x 16
Sweat angels x 17 (to Coach K’s chagrin)

Mosey to the field and halfway around to the bleachers.

THA THANG:
PAX gave THANKS as below. Completed as a group goal, because all PAX ultimately have the same objectives.

T:    T-merkins x 250
H:    Hydraulics x 250
A:    Air claps (overhead claps) x 500
N:    Nolan Ryans x 500
K:    Kicks (standing) x 500
S:    Stairs – one PAX had to be running the bleachers at all times

This required different skills from the PAX this morning: it first required planning to decide how best to tackle the THANKS, communication to correctly count our THANKS, and awareness and empathy to realize which PAX one should switch with/which exercise you should take next.

After completion,  mosey’d back by completing surftanamo and merkin hop-overs (both indian-run style exercises):
Surftanamo – 3 PAX on the ground holding 6 inches while the rear PAX ran to the front and pushed down each PAX’s feet.
Merkin hop-overs – 3 PAX on the ground doing merkins in cadence while rear PAX bunny-hopped over their feet to the front of the line.

We only had 2 minutes left, but the PAX agreed on 6 minutes of Mary.

MARY:
Flutter kicks x 20
Squeaky bed Rosalita x 20
American Hammers x 14
Ended with Howling Monkey circle

CIRCLE OF TRUST/BOM:
Circle up and prayer for the blessings we are given, to take everything as a blessing from the Lord, and for the Lord to lead us throughout the day and the weekend living as He would want us to live.

MOLESKIN:
The THANKS were generally well-completed with little mumblechatter other than occasional “ow”/moan from RumpRoast, who to be fair was on his 6th post this week. Howling Monkey circle – all PAX howled except for Coach K who remained silent; he Q’d a heavy leg day yesterday but perhaps his legs of steel were holding up. PAX ended with a cerveza salute to Sally’s VQ. The cervezas were enjoyed while discussing meat sweats; it should be known RumpRoast still recommends eating hot dogs even if you know what’s in them.

ANNOUNCEMENTS:
1. N/A

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Stitches, Ducks, and Communists

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

AO: Germany Park

WARM-O-RAMA:
SSH, IST, Cotton Pickers, Squats, Aaarrrggghhh Special (Side Lunges)

THA THANG:
Lunge x 100m
Merkins, OHC, OHD Press x12 each for 2 rounds
Reverse Lunge x100m
Merkins, OHC, OHD Press x12 each for 2 rounds

Jacob’s Ladder starting with 10 WWII SUs and 1 Hand-Release Merkins. Duck walk across both tennis courts between exercises

CIRCLE OF TRUST/BOM:
YHC prayed us out noting that we should be, first and foremost, thankful for the Lord’s sacrifice made for us. Praying for everyone traveling this weekend. Praying that everyone has an enjoyable evening with family and friends, or enjoy time to themselves if the former aren’t an option. Happy Thanksgiving and a safe weekend to all y’all men.

MOLESKIN:
Happy Thanksgiving to all y’all.

From the get-go, PAX were warned it would be a heavy leg-day due to some stitches YHC got yesterday in his hand. They quickly realized the reality after an immediate 100m lunge walk down the track. During the trek, we noticed a sizeable crew of people gathering in the field for a soccer match. splash and Sally mentioned playing, but YHC didn’t give in to their desires to play communist kickball.

General chatter about Thanksgiving plans for everybody during the second lunge walk. PAX started complaining about the leg day, to which YHC reminded them that they requested no running, so lunges were the only way to travel.

After the oddly structured Dirty McDeuce, we moseyed to the tennis courts while talking about the Tar Heels taking on the Longhorns tonight and the downfall of Duke last night. The tennis courts were better for the constant duck walking, as we all agreed we’d be judged and shamed for doing that around the communist plot ensuing on the field. Not too much mumblechatter outside of complaints about not being able to sit down for dinner tonight from leg soreness.

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4 station rotation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oatmeal, Mile High, Gambler, Pepper, Rump Roast, IPA (Houston), Lars (Columbus)
QIC: Ina

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to soft top

THA THANG:
Pax got into groups of 2 or 3 and went to a station to complete as many rounds of the 3 exercises as possible in 5 minutes.

Station 1:  Ring pull ups x 5, Burpees x 10, Jump Rope x 50

Station 2: Overhead claps x 30, Overhead press x 30 with 10lb dumbbells, Shoulder Front/Side raises x 15 with 5lb dumbbells

Station 3: Lunges x 20 (10 each leg), Star jumps x 10, Carolina Dry Docks x 10

Station 4 (Favorite of stations): Dips x 15, Frisbee mountain climbers x 20, Frisbee walrus down and back

After round one of stations mosey to tennis courts: Sprint down and back, down and back.  Repeato.  Mosey back to soft top rotate stations.

After round two of stations mosey to tennis courts: Frog jump to lamp post, bear crawl.  Frog jump to lamp post, crawl bear.  Sprint down and back.  Mosey back to soft top rotate stations.

After round three of stations mosey to tennis courts: Run suicide mosey back to soft top rotate to final station.

After round four of stations circled up for some Mary

MARY:
LBC x 15 IC

Freddy Mercury x 15

Rugby x 10 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Frisbee Walrus was a hit on this glorious morning.  AlrightAlright was extremely pleased with the jump rope station.  Rump Roast proved to be a man of his word and was ready to workout this morning, and as promised YHC kept the long distance cardio to a minimum.  It was great to have IPA and Lars join as they are in town for Thanksgiving.

ANNOUNCEMENTS:
1. Shirt order ends tonight
2. Happy Thanksgiving

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PILGRIMS Pride of Thanksgiving

COUNT-OFF & NAME-O-RAMA:

PAX:  Special Sauce, Rump Roast, Alright Alright, F150, Oatmeal, Belk Bowl

QIC: Plus One

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 21 IC

Imperial Storm Trooper x 16 IC

THA THANG:

Run a Lap Indian Run

Patty Cake Merkins x 16

Imperial Squat Walkers x 21 IC

Lunges x 16 IC

Gorilla Squats x 21 OYO

Mosey to the Tennis Courts

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Imperial Storm Trooper x 21 IC

Mountain Merkins x 16 IC

Squats x 21 IC

LBC x 16 IC

Reach Through x 21 IC

Uptown Crunch x 8 IC (both sides)

Seal Jacks x 21 IC

Merkins x 16 IC

Imperial Storm Trooper x 21 IC

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Gorilla Squats x 21 OYO

Lunges x 21 IC

Imperial Storm Troopers x 16

Plank Jacks x 21

Mosey to playground

Partner 1 – 5 Pull ups

Partner 2 – Plank 

Repeato until Partners each complete 10 pull-ups

PAX take turns 

Swerkins x 10

Wilt Chamberlain

Until all PAX completed 30 Swerkins

MARY:

Crunchy Frog x 16 OYO

LBC x 21

Low Flutters x 37

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX caught the pattern early (alternating 16 & 21 to commemorate the first recognized Thanksgiving meal). @Special Sauce quickly realized YHC was spelling out PILGRIM. The PAX were highly skeptical that the Red Bull Smurf’s Jacks are actually an exercise (if you do them correctly they are quite the burst of cardio). YHC learned that the F3 Nation needs more exercises starting with G, L & R. 

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Ina Breaking PRs

COUNT-OFF & NAME-O-RAMA:
PAX: Ina
QIC: Alright Alright

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
None

THA THANG:
Run the usual loop.

Mile 1: 7:15

Mile 2: 8:04

Mile 3: 7:27

Mile 4: 7:41

Mile 5: 8:04

Total: 38:39 (Pace: 7:43)

MARY
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great run.  Fellowship was good for the first mile or so, then both PAX began saving all oxygen and energy for running.

Pretty obvious where the big climbs were on the run.  Miles 2 and 5 were absolutely killer.

Ina ran this one 35 seconds/mile faster than his last #Doubletime.

Running with other men makes you run faster.

ANNOUNCEMENTS:
1. Get your shirt orders in.

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Preblast for week of November 18, 2018

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 | Flag Pole Hill (Second Parking Area) | Q: Ultra

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

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

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

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: Sally

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

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

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Mosey to the watershed – BB for yesterday

 COUNT-OFF & NAME-O-RAMA:
PAX: Hagar
QIC: Rocket Man

AO: Heritage Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH, Sqats, and merkins

THA THANG:
The Pax took a mosey down to the watershed with pain stations along the way.

Station 1-merkins

Station 2-sqats

Station 3-dips

Station 4-step ups

Station 5-crab walk

Station 6-window washers (Hagar Q)

Station 7-high knees

Pax then stretched it out before COT

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
1. 3rd F keep Lewisville beautiful. Hagar will Q.