Fitness | Fellowship | Faith
DATE: 4-15-2019
COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, Alright Alright, Ina,
QIC: Thunderlips
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
none
THA THANG:
5 mi run
MARY:
CIRCLE OF TRUST/BOM:
YHC Prayed us out
MOLESKIN:
Tough run for YHC. Beautiful morning and sunrise on the hill.
ANNOUNCEMENTS:
none
DATE: 4/29
COUNT-OFF & NAME-O-RAMA:
PAX: Golddigger, Special Sauce, Alright Alright, Pow Pow, Sally,
QIC: Thunderlips
AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
none
THA THANG:
#doubletime 5 mile run
MARY:
none
CIRCLE OF TRUST/BOM:
YHC Prayed us out
MOLESKIN:
OYO 5 mile run. 15-20 mph headwind from the West made portions of the run tough. Weather was otherwise perfect
ANNOUNCEMENTS:
Chairman will be sending out details on volunteering at Bonton Farms.
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.
#backblast
3-22-2019
COUNT-OFF & NAME-O-RAMA:
PAX: Schnitzle, Alright Alright, Sex Panther, Ice Box, Rump Roast, My Space, Ant Man,
QIC: Thunderlips
AO: Caruth Park
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
Arm Circles x 1 Min OYO
SSH x 30 IC
Merkins x 20 IC
Seal Jacks x 20 IC
Wide Grip Merkins x 10 IC
Mosey to playground soft top
THA THANG:
64 Burpees 20x(3)+4 on last set
32 dips & 32 merkins
MoSey to field
16 jump squats
8 flying merkins
Final Four
Bear Crawl to stations
1. 20 merkins
2. 10 burpees
3. 20 jump squats
4. 20 lunges ea side
3 Gassers length of soccer field
MARY:
Flutters 10 IC x 3
Dolly 10 IC x 3
Rosalita 10 IC x 3
LBS’s x 10 IC x 7 IC x 5 IC x 3 IC
CIRCLE OF TRUST/BOM:
Circle up to pray.
MOLESKIN:
There was some march madness mumble chatter.
QIC disclosed he hates running long distances so rarely will he ever Q a running intense session.
QIC was admonished for concluding 1 min early.
Drawing a blank on anything else that was discussed…
ANNOUNCEMENTS:
1. Next week F3 focusing on Mental Health and Depression…
2. Saturday Morning – 3-23 Q @ 0700 Burleson Park – QIC – IceBox
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal
AO: La Madeleine/Katy Trail
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmills x 10 IC
THA THANG:
Mosey to Katy Trail
¼ mile
40 overhead claps IC
½ mile
16 step ups both legs IC
¼ mile
20 plank jacks IC
¼ mile
10 merkins IC; turn for home
½ mile NA run
20 V ups IC
¼ mile
20 calf raises IC (just to wake up those sore calves from Saturday!)
½ mile
Mosey back to La Mad parking lot to complete 10 burpees OYO.
10 count by Mr Belding to complete the workout.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright. This lasted about 200yds into the first qtr mile at which point he ran out of gears. Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement! YHC had some counting issues when doing step ups, but was able to regain control and finish strong. Half miles were a crowd favorite as was the calf raise redux.
ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always. Look for the encore presentation on Friday, 1130 at Preston Center.
#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.
PAX: Alright Alright, Ina, Sally, Walmart
QIC: Walmart
AO: Chick-Fil-A on Hillcrest.
4 PAX gathered for a Q Source dinner at Chick-Fil-A to discuss a critical Brick that a HIM must lay to accelerate: the Shield Lock. All PAX were very open about the lack of Shield Locks in the lives of most men, including their own. True Shield Locks are rare, but invaluable. Ina noted that men putting on a show for others of being OK is a barrier to forming a Shield Lock. PAX were hungry to have Shield Locks in their own lives. Alright Alright posed questions on how PAX could kickstart Shield Locks in F3 Dallas. Sally made the point that an ideal Shield Lock should be somewhat organic, and shared his own recent positive experience of becoming vulnerable with other men.
The Shield Lock’s prime purpose must always be kept in focus: protecting each other’s Sixes and helping each other accelerate. A HIM is less likely to get swept away in the Flux if he has a Shield Lock to keep him stable.
PAX: Ina
QIC: Alright Alright
The two of us gathered for #doubletime. Ina ran the 5 miles at a 7:40 pace. YHC ran it at a 6:54 pace.
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.