Fitness | Fellowship | Faith
AO: Flagpole Hill
PAX: Ant Man (Eli), Walmart, Sex Panther, F150, Coach K
We rucked 2.44 miles in 43 minutes today.
Announcements: Q sources on Wednesday and Friday this week.
Prayers for Icebox and his wife and baby Icebox as they get closer to the expected delivery date.
Attendance Rankings through 3/16/2019
1. Coach K (64)
2. Alright Alright (61)
3. Icebox, Rump Roast (40)
5. Oatmeal (39)
6. Sally (38)
7. Special Sauce (37)
8. Teasip (35)
9. Ina (33)
10. F150 (27)
11. Aaarrrggghhh (25)
12. Mile High (23)
13. Chairman Mao (22)
14. Gambler (13)
15. Thunderlips, Ant Man (11)
17. Pepper, Splash (9)
19. Spread (7)
20. Candy Land, Isaiah, Walmart (6)
23. Rocket Man, Plus One, Sex Panther (5)
26. Podcast, Myspace (4)
28. Boomer, Princess Turtlehead (3)
30. Gold Digger, Plinko, Panhandle (2)
33. Belk Bowl, Candy Cane, Hannigan, Listeria, Spandex, Tuber, Trickle, Cabana Boy, Tickler, Prime Rib, Bandito, Kitty Cat (1)
Only 13 FNGs in the New Year. We need men to step up and get fresh faces out here.
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
COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Coach K, Oatmeal, Teasip
QIC: F150
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:
ROUTE:
2.58 Miles
15:51 Pace
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Upcoming this week:
Q Source Groups*
Weekly Workouts//Runs//Rucks
THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday (Mutts invited) | Flag Pole Hill (Second Parking Area) | Q: F150
5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: TBD
TUESDAY:
5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Special Sauce
WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Alright Alright
18:00 (6:00 PM) | Q Source Group | Chick-fil-A on Hillcrest across from SMU
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: TBD
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: TBD
11:30 | Q Source Group | Taco Joint at Preston Center
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Coach K
WEATHER POLICY:
As the weather grows colder know we do workout outdoors and what our policy is…
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
*Q Source Groups
These groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Coach K, Walmart
QIC: F150
AO: Flag Pole Hill
THA THANG:
2.6 mile ruck
MOLESKIN:
YHC took the PAX on a different route that gave us a few more hills. We took a moment to see the scene of the crime that took the ankle of Oatmeal and he was quickly pulled back by Coach K’s voice as he was being drawn too close to the edge. A lot of conversations took place during the morning.
ANNOUNCEMENTS:
1. Run Ranger Run – Team is full
2. CSAUP – March
3. Q Source on Wednesday and Friday
COUNT-OFF & NAME-O-RAMA:
PAX: F150, Icebox (and Maverick)
QIC: Mile High
AO: Flag Pole Hill Ruck
THA THANG:
3 mile ruck
MOLESKIN:
YHC polled the group at the beginning and received consent to stretch the 2.5 mile loop to 3 miles. Mumblechatter was strong and ran the spectrum from how to make our region stronger to ways to prevent a neutered dog from licking his sutures. To add the additional .5 miles, YHC decided a little off-roading was in order, but had not properly vetted out the path. No one anticipated a mud ruck, but no one complained. That route is unlikely to be repeated. When all rucking PAX made it back to the starting point we were about .1 miles short of 3 miles. That clearly wouldn’t do so an additional .05 mile out and back was added on. Overall, the average pace was either 15:22 or 15:29 minutes per mile (depending on whose device was referenced).
Side note: Doubletime did not live up to its name today. It shall hereby be known as oneandtwothirdstime.
ANNOUNCEMENTS:
1. Run Ranger Run
2. CSAUP Planning in full swing
3. Q Source on Wednesday and Friday