Category: Flag Pole Hill

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

AO: Norbuck Park

WARM-O-RAMA:
Mosey to the top of Flag Pole Hill

THA THANG:
Dirty McDeuce with Irkens, Derkins, Claymakers, and Dips
Run down and back up Flag Pole Hill before each set

Mosey back to Norbuck Park

Baby Rampage: Bear Crawl up hill and crabwalk down then do a burpee. Repeato with increasing number of burpees until 8 burpees have been completed

Take a lap around the baseball field and mosey to playground for a few rounds of pull ups

MOLESKIN:
Sally got called in to work the night shift, so YHC was a bit surprised to see him post. Also nice to know I’m not the only sleep deprived PAX showing up to workouts. We took full advantage of working out near the only hill within a 50 mile radius of the city of Dallas. Flag Pole Hill is definitely an underused AO, though understandable given it’s location.

COUNT-OFF & NAME-O-RAMA:
PAX: Walmart, Icebox, Oatmeal, Ant Man, Rump Roast
QIC: F150

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats x10 IC

THA THANG:
We began to ruck with the mutts pulling us along.
1.6 miles
at the 1/2 mile mark the PAX did 10 Squats, Merkins, Mountain Climbers
16:13 /mile

MARY:

CIRCLE OF TRUST/BOM:
F150 Challenge the PAX to be men in each relationship they are part of.

MOLESKIN:
The morning started off looking like there might be only 2 Mutts and 2 PAX. F150 thought maybe the second workout at Germany Park had interested many of the PAX, but others joined just as he gave the disclaimer. There was much Mumblechatter about how much better the cold was than the cold and ran.

ANNOUNCEMENTS:

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We went 2.6 miles in 47 mins

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Walmart, Coach K, AlrightAlright, Oo-De-Lally, Ina, F150
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
Some early complaints about going off-roading. Some talks of the Longhorn win. And, of course, some reminiscing about the Taylor Swift concert.

ANNOUNCEMENTS:
October 15th happy hour at Truck Yard
No planned 2nd F this Friday

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
We rucked 2.63 miles in 48 minutes.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Hannigan
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed for a safe week ahead.

MOLESKIN:
YHC changed up the route a little bit to spice things up. We found that the path and bridge to the police station was completed so we across there. Hannigan seemed to get a little nervous about some outstanding warrants so we had to turn back. We also found a nice little path up the side of flag pole hill after walking through the brush a little bit, I suspect that will be an AO in the near future. The weather forecast for this week is about as good as it gets, get those workouts in before it starts to rain this weekend.

ANNOUNCEMENTS:

AO: Flag Pole Hill 
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Squats IC x20

THA THANG:
2.3 mile Ruck.

Penalty 25 Squats with Rucks over head for not beating our 1 mile pace from previous Ruck.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oo-De-Lally, AlrightAlright, Pepper, Ant Man, Icebox, Teasip, Oatmeal, Special Sauce, Wal-Mart, Hannigan, Plus One, Ina, Aaarrrggghhh, Boomer 
QIC: F150

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
Rucked 2.60 miles
16:47 pace

Half way point Side Straddle Hops were required.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Ant Man, Coach K, F150, Oatmeal, Oo-De-Lally, Pepper
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great crew of 7 PAX gathered for #MuttRuckMonday in ideal weather. We learned the following:
…side straddle hops with rucks isn’t a great idea
…Pepper likes rucking so he can hang at the back in silence until he’s ready to speak
…not all hills are created equal
…the PAX don’t like the idea of jogging with rucks

ANNOUNCEMENTS:
1. F3 Ryder Cup starts 9/24. Stay tuned to Band for the draft over the next couple days.

AO: Flag Pole Hill

THA THANG:
2.5 Mile Ruck in 42:25 minutes
16:53 Pace
At each .5 mile 25 Squats

PAX: F150, Ant Man
QIC: Oatmeal

#backblast #mrm
AO: Flag Pole Hill

THA THANG:
2.55 miles in 45 minutes and a few sets of squats as necessary.

COUNT-OFF & NAME-O-RAMA:
PAX: F150, Oo-De-Lally, Coach K
QIC: Ant Man

MOLESKIN:
We had a good ruck with 4 pax and 3 mutts on Monday. Coffeteria followed at Dallas Diner.

CIRCLE OF TRUST/BOM:
Ant Man prayed us out hoping all of the kids have a good first week at school.

ANNOUNCEMENTS:
None

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

THA THING:
2.84 mile Ruck | 15:33 Pace | 43 minutes

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

CIRCLE OF TRUST/BOM:
YHC attended an funeral this weekend of a lady at his church who had served faithfully for 65 year in children’s Sunday school. She had a legacy of being one that talked about Jesus every week and loved kids. Who are you have an impact on today?

MOLESKIN:
When the PAX assembled this wet gloom we were invaded upon at our normal rally point by those other workout people…who carry yoga mats and their towel to keep the sweat from dripping off them. Coach K and YHC were not too impressed nor did we like that they could not handle working out in the light rain that had fallen before 0530. So we headed out with Shake Weight and commenced to set and try our best to maintain a 15 min pace. We broke at the 1 mile mark and did a series of 10 Merkins and 10 Squats and then we were off again. 

ANNOUNCEMENTS:
1. Sept. 21-23 GROWRUCK Memphis