Category: Backblast

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Ina, Oatmeal, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x15, IST x15 Monkey Humpers x5

THA THANG:
Mosey to the Katy Trail for the following:

-First quarter mile run with OH Claps x 15 & The Bird x 15
-Second quarter mile run with Irkins x 12, LBC x20 & Derkins x 12
-Native American run for 1/2 mile with plank jacks x 20
-Last Quarter mile run out, then turn around and another Native American run for 1/2 mile with Dips x12, Step Ups x 12, Penguin Crunch x 15 and another set of Dips x12 & Step Ups x 12
-Quarter mile run with Yeah Thrusts/Sky Pickle/Alabama Prom Dates x15
-Quarter mile run with Merkins x12 and Rugby Situps x15 OYO

-Final quarter mile run with 5 burpees OYO, mosey back to La Madeleine

MARY:
Intermittent throughout the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
6 PAX gathered for #katytrailthursday while F-150 went off on the solo ruck. Alright Alright was quick to point out the contradictory clothing for YHC as YHC was wearing gloves and his Santa hat but short sleeves and shorts (this was due to the sensitive extremities YHC has. AA and Ina had the standard too cold vs not too cold debate and it seemed like most agreed it wasn’t too cold. At one of the quarter breaks, AA said he should’ve brought a cowbell to bother YHC about the Ags laying an egg this weekend, which YHC was very thankful he didn’t. On the way back, the PAX decided to hold off on the Sky Pickles until a group of female joggers went by (which was probably smart). This led to a discussion of how you can do anything when no one is watching which Special Sauce said is the definition of character. Most agreed doing Sky Pickles when no one is watching is probably not the definition of character. Overall a good workout/run on a crisp Thursday morning.

ANNOUNCEMENTS:
1. Potential 2nd F Happy Hour and other event next Friday/Saturday
2. 2nd F movie night with Alright Alright Director’s Commentary for Bohemian Rhapsody

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