F3 DFW BackBlasts

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

COUNT-OFF &NAME-O-RAMA:
PAX: AlrightAlright, Belk Bowl, Helmet, Special Sauce, Aaarrrggghhh, Teasip, Rump Roast, Ant Man
QIC: DJ Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH X 20
IST X 15
Daisy Pickers X 10

THA THANG:
OutKast- hey ya, SSH + burpees with “hey ya” (22)
DJ Khaled Ft Rhianna, Wild Thoughts- back plank + dip with “wild” (53)
Queen, Bohemian Rhapsody – P1 jump rope, P2 10 pull-ups, switch
Beanie Sigel, Feel it in the air – Freddy Mercury’s + rugby sit-ups with “air” (32)
Queen, fat bottomed girls- P1 jump rope, P2 20 LBC’s, switch
Panic! At the disco, High Hope- plank + merkin with “high” (31)
JT, Sexyback- flutter kicks + yeah thrusts with “sexy” and “go head be gone with it” (72)
Selena Gomez, Wolves- Superman’s +T merkin with “you” (30)
Jawga Boyz, All the Girls Wanna Ride- Chairman Specials
Queen, Another One Bites the Dust- P1 jumps rope, P2 5 pull-ups, switch
Queen, We Will Rock You – SSH + burpee with “we will”

MARY:
Included above

CIRCLE OF TRUST/BOM:
Didn’t do as good of a job as I wanted to of getting my message out so I’ll try it here: Q’ing is fun! If you’re new at it don’t hesitate to reach out to others for ideas, I text Alright Alright all the time about things I’m thinking about and there are others who are happy to help. The important thing is that you try and we’ll support you through it. That is until you get the hang of it and then we’re going to be a bunch of smart asses to you.

MOLESKIN:
As promised to Rump Roast there was no running. To get our cardio we used a heavy dose of jump rope, to make it even better for Alright Alright we listed to various Queen songs while we did it. AA had some words for the Q but he made me crawl bear upstairs a couple times so he had it coming. Not a ton of mumblechatter since we were sucking wind and listening to a sweet playlist. Special Sauce had some words about the Beanie Siegel song and how I don’t get any slow jams at home anymore but I mostly ignored him.

Tried to console Teasip on the A&M loss but we couldn’t tell which team was which because they and Miss St wore the same jerseys for the game.

ANNOUNCEMENTS:
1. Nominate for Q of the year!
2: vote for volunteerism or college football watching

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Chariman Mao, F150, Icebox
QIC: Coach K

AO: Burleson Park

WARM-O-RAMA:
SSH x35
IST x30
Cotton Pickers x15

THA THANG:
Bataan Death March to Track (5 burpees)

Pair up for Burbpack Mountain
PAX 1 runs up and down stadium twice while PAX 2 does burpees.
Flapjack and repeato until the team reaches 100 burpees.

Mosey to main quad staircase for DORA with 100 burpees, 200 LBCs, and 300 squats.

Mosey to parking deck

Around the World Merkins, run up a level
Over Head Claps x20 IC; Bird x20 IC, run up a level
WWI SUs x10 OYO; Penguin Crunch x20 IC; run up a level
Around the World Merkins

Mosey back to park for Mary

MARY:
Uptown Crunch x12 each side
Rugby SUs
Boxcutters
Big O

CIRCLE OF TRUST/BOM:

MOLESKIN:
Once again, the Q was quickly prefaced by a “Where is everyone?” from AlrightAlright. It was a solid 60 degrees, so there really wasn’t an excuse for the shortage of PAX. YHC had planned an Amazing Race themed workout complete with prizes for the winners, but with the shortage of PAX YHC has deferred that Q indefinitely.

Not too much mumblechatter throughout the morning, especially the first part of the burpee beatdown. Apparently 5 burpees is a little egregious for a Bataan Death March, but that number came straight from F3.

Once we made it to the garage, the chatter picked back up again along with a game of Frogger. People on SMU don’t understand how to drive slowly through parking garages adding a little risk to the Q. We wrapped up with some chatter over 6MoM.

All in all, it was a great morning. The weather was near perfect, and seeing SMU set up for homecoming made the tour-de-campus that much more entertaining.

ANNOUNCEMENTS:
1. Second Saturday volunteer event in the works

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: Sally, Oatmeal, AlrightAlright, Icebox
QIC: F150

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20
Overhead claps IC x20
Prisoner Squat IC x20

Jog around park at each corner
Merkin x25 OYO

THA THANG:
Partner 1 – 5 Hanging Ab Crunches (left, center, right) , 5 Swirkins; Partner 2 – Plank

Cliffhanger Merkins IC x15 – P2 will hold P1’s legs in the air while P1 completes the required number of Merkins

Mosey to fields
Coupon pulls (PAX pulls 1 coupon w/ chain 50 ft, other PAX do exercise called out by PAX) – We made it through the rotation 2 times with some of the following exercises: Sumo Squats, SSH, Overhead press, Windmills, Pulsating arms forward, Thrusters, High knees, and a couple of others.

Mosey over to the cover picnic area for some Mary

MARY:
Boat/Canoe IC x20
Aw Yeah’s IC x20 each side
Captian Thors IC to 5 BBS (1:4)

CIRCLE OF TRUST/BOM:
PAX we are not guaranteed a morning to awaken up to each day. For those with children and wife, hug them daily and let them know you love them. With the men at work or your co-workers don’t allow tension between yourself and them. Invite the men around you to come join us and be part of this great brotherhood.

MOLESKIN:
This gloom we kicked off warming up with no WalMart, who had posted on Band that he was bringing a FNG most likely. Must have gotten lost. Durning our warmup Icebox tried to help AlrightAlright with a stretch for his back since it was hurt. Turns out AlrightAlright didn’t get that it was for him and not for Icebox. Several comments were made throughout the morning bout Millennials but that did not stop any progress in the beatdown. We quickly made a lap around Glencoe stopping at the first three corners and then at the playground to do 25 OYO merkins. During our warm up lap AlrightAlright mentioned that he could do this all morning, like that will a happen with me leading a beatdown.

Sally began shedding clothing upon returning to the covered picnic area at some point it came down to his last layer and he was encouraged to keep that layer on. If Dallas Parks ever calls about tracks in the park we don’t know much about what they are asking about. We managed to our shoes soaked pretty well even without the rain. During the coupon pull questions began to be raised about what my garage must look like with all the stuff I bring for workouts.

We managed to finish at just the perfect time.

ANNOUNCEMENTS:
1. Q of the year competition – nominate your Q (has to be someone other than yourself. Top nominations will face off in a Q competition.