Category: Flag Pole Hill

DATE: 4/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow with Josie, Ultra – Ruck

AlrightAlright, Oatmeal, Sally, Gold Digger, Chairman Mao, Sex Panter – Run
QIC: Icebox with Maverick – Ruck

Ina – Run

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
Straight to work

THA THANG:
Ruck 2.5 miles

Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On the ruck the topic of conversation was turkey fryers.  On the run, we got spaced out. There was a headwind that was tough to run through but we all made it.  AlrightAlright, Oatmeal, Sally finished with solid times and continue to get faster.  YHC, Chairman Mao, Sex Panther, and Gold Digger (even with a few pit stops) got some good work in.  A great turnout to start the week.

ANNOUNCEMENTS:
1. Attend QSource on Wednesday or Friday
2.

#mrmbackblast

Coach K and Princess Turtlehead joined Maverick and YHC for this week’s mutt ruck.

Conversation drifted from puppies and high school wrestling to wondering what the construction is all about around the park.

Maverick was full of energy but started to putz around the last 1/2 mile which required some motivation from Coach K to regain focus and finish the ruck

PSA: let’s get some lights to wear while we run and ruck, there’s been an increase of traffic lately, let’s be more visible than we have been.

F150 and Thunderlips joined YHC for a long ruck around Flag Pole Hill. The usual mumblechatter included basketball, work, and life.

DATE: 3/25/19

COUNT-OFF & NAME-O-RAMA:
PAX: Schnitzel (Hilton Head), Alright Alright, Special Sauce
QIC: Sally

AO: FPH
F3 DISCLAIMER & WELCOME: Pretty sure we welcomed, not sure we disclaimed. Hopefully nobody injured themselves.

THA THANG:
We ran ~5 miles in ~43 minutes.

CIRCLE OF TRUST/BOM:
Done with the Ruckers, led by Ant Man.

MOLESKIN:
After first stumbling upon the Camp Gladiator workout (and being confused by the females), Schnitzel was pretty happy to find the PAX just up the road.

Had a good time showing Schnitzel around the only hill in Dallas. Took a bit of a different route to accommodate some extra hill running and make sure Schnitzel got in as much elevation change as possible before heading back to Hilton Head tomorrow.

Thanks to Schnitzel for being a great PAX member and joining us for 4 workouts over the last week. Stay well and keep accelerating.

ANNOUNCEMENTS:
1. May have an FNG or two tomorrow, if you’re on the fence about posting, would be a good show.
2. Also just realized we need a Q for tomorrow.

COUNT-OFF & NAME-O-RAMA
PAX: Coach K, Icebox (Maverick)
QIC: F150

AO: Flag Pole Hill

WARM-O-RAMA:
None

THA THANG:

2.51 mi
16:48/mi

 

ANNOUNCEMENTS:
Basketball March Madness Tourney

COUNT-OFF & NAME-O-RAMA
PAX: Coach K, Oatmeal
QIC: F150

AO: Flag Pole Hill

F3 WELCOME & DISCLAIMER: Given

 

WARM-O-RAMA:
Imperial Storm Troopers IC x19
Annie IC x18
Copperhead Squats IC x19

THA THANG:
LBC IC x30
Freddie Mercury IC x10
Ruck Get Ups OYO x10 (laydown roll up and stand repeat)
Carolina Drydock IC x10
Copperhead Squats IC x10
Flutter Kicks IC x30
Squats IC Single Count x50
Merkins IC x20
.44 mile – down the hill and back
60 seconds Plank
10 Burpees OYO x10
.42 mile – to the flag pole loop and back
10 Burpees OYO x10
90 seconds Plank
Mountain Climbers IC x10
Ruck Get Ups OYO x10
Merkins OYO x10
BBS OYO x20
Ruck Get Ups OYO x10
Carolina Drydock IC x5
60 seconds Plank

 

MARY:
None was needed

CIRCLE OF TRUST/BOM:
Great job to the PAX who participated in the Texas Independence Day 18k. TCLAPS to Oatmeal for showing up on Monday ready to grind it out for another week. 21 men (including 6 FNGs, YHC was told) started and 19 completed the 1st F3 Dallas CSAUP event. Great job men! It goes to point out that the Shield Lock is important and works when we hold each other to showing up and HCing to F3.

MOLESKIN:
Very little mumblechatter this gloom, it may have been due to the cold weather and wind, it could be do to it is early, or just lack there of. Coach K pointed out that YHC started the timer everyone was in position and then YHC started, he claims 10 seconds, but the timer said 3…none the less it was a good gloom. Coach K was able to get up 1 workout on Alright Alright now…he mentioned upon hearing from Alright Alright that he would not be there this morning Coach K decided he would definitely post.

ANNOUNCEMENTS:
None were given.

COUNT-OFF & NAME-O-RAMA:
Rucking PAX: Ant Man, Coach K, F150, Icebox, Oatmeal

Running PAX: Mile High, Pepper, Sally

Mutts: Boo, Eli, Maverick
QIC: Alright Alright

AO: Flag Pole Hill
THA THANG:
2.77 mile ruck. We rucked down the east face of the hill, around the front, worked our way along Northwest Highway, turned right onto Lawther, left onto Goforth, up the hill on Goforth, right onto White Rock Trail, then followed it home.

5 mile run. Boo dragged Pepper to a 7:28 pace. Not sure how the others finished.

Conversation was interesting as always.  Discussed basketball, vegetables, babies acting as alarms, etc.

ANNOUNCEMENTS:
1. Enter miles for Run Ranger Run
2. TID 18K is on Saturday.  Meet at Reverchon Park at 0645.

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

AO: Flagpole Hill (Double-time)
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
None – weather was glorious (except for the headwind on the uphill)

THA THANG:
Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
We discussed the CSAUP event approaching quickly, this conversation lasted about a mile then the ability to chat disappeared due to fast pace and trying to keep up with Sally.

Speedy Sally finished in 37:55 and YHC finished in 38:05.  We then walked as we waited on the ruck group.  We were both pleased with our times for the morning.

ANNOUNCEMENTS:
1. CSAUP March 2

2. RunRangerRun miles