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Preblast for the week of 08/19/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the F3 Nation Soundcloud about Overcoming the Jester, and follow @F3QSource on Twitter for more great F3 Leadership.

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Ant Man

TUESDAY:
5:30-6:15 | Bootcamp Workout (Iron PAX Challenge), Glencoe Park AO (Eastside playground) | Q: Coach K

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: TBA

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations, Katy Trail AO (La Madeline) | Q: Pepper

FRIDAY:
5:30-6:15 | Bootcamp Workout,  Williams Park (Parking Lot) | Q: TBA

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Special Sauce

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

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Iron PAX week 2

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x10 that’s all you need

THA THANG:
Challenge
8 minutes AMRAP Thrusters
2 minutes rest
8 minutes AMRAP Curls
2 minutes rest
8 minutes AMRAP “kettle bell swings”
2 minutes rest
8 minutes AMRAP Man Makers (burpees with coupon)

After each 25 reps sprint 25 yards and back.

Here are the results (total reps):
1. Special Sauce: 600
2. Coach K: 537
3. Alright Alright: 492
4. Teasip: 476
5. F150: 468
6. Aaarrrggghhh: 452
7. Oatmeal: 440
8. BOOMER: 435
9. Pepper/FNG Goldberg: these men made the wise decision to stop counting

Feel free to complete this #beatdown on your own with a 30 lb. cinder block and accurate timing, and report your scores in the comments. Podcast won last week’s competition in that manner.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, BOOMER, Coach K, F150, Oatmeal, Pepper, Special Sauce, Teasip, Goldberg (FNG)
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
10 men gathered in the rainy gloom to complete this week’s #ironpaxchallenge, and they paid the price for their courage/foolishness.

ANNOUNCEMENTS:
Happy Hour tonight at Ozona at 1730. No M’s. YHC thinks that’s what Oo-De-Lally eventually decided.

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Invasion of Camp Gladiator

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

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Preblast for the week of 08/12/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about COMMITMENT (Q3.9); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: F150

TUESDAY:
5:30-6:15 | Bootcamp Workout (Iron PAX Challenge), Glencoe Park AO (Eastside playground) | Q: AlrightAlright

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: TBA

FRIDAY:
5:30-6:15 | Bootcamp Workout,  Williams Park (Parking Lot) | Q: F150

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBA

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

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Iron PAX Week 1

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Overhead Claps x12
Mosey 400m

THA THANG:
Challenge
50 Squats
40 Big Boy Sit-Ups
30 Merkins
20 Bonnie Blairs
10 Burpees
Run 400m
Complete 4 rounds for time.

Jumping straight to the scores (submit scores here for it to count nationally: http://f3greenwood.com/IronPax-form/):

1. Alright Alright – 26:15
2. Chairman Mao – 27:20
3. Special Sauce – 28:03
4. Coach K – 29 something (waiting for him to get back to me with his time)
5. Teasip – 30:39
6. Icebox – 30:45
7. Oatmeal – 32:14
8. F150 – 33:07

Here is the national scoreboard currently: https://f3greenwood.com/ironpax-form/the-ironpax-challenge-rankings/

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Oatmeal, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
Keep leaning on the men that have fallen away from F3. Keep insisting that they come back.

MOLESKIN:
8 PAX (strongest Friday in a while) posted to complete this week’s #ironpaxchallenge. Pepper was not one of them.
– This beatdown was ridiculously tough. YHC almost splashed merlot.
– Most of the conversation was questioning the validity of sub-20 minute times posted nationwide. #Tclaps to the guys that have been able to pull that off though.
– Bonnie Blairs were even tougher than expected.

ANNOUNCEMENTS:
Happy Hour tonight at Ozona at 1730. No M’s. YHC thinks that’s what Oo-De-Lally eventually decided.

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F3 Dallas Rucks 2.5

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

THA THANG:
2.5ish miles in a little less than 45 minutes because we had to wait for Pepper. He thought about gladiating but wised up just in time.

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man (w/ Eli), Ina, Oatmeal, Pepper (w/ Boo)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking God to help us be leaders in our daily lives.

MOLESKIN:
Good conversation this morning. Ant Man and Eli joined me for a post workout breakfast at Dallas Diner, where the poor woman working was terrified of Eli but came through with some bacon for him.

ANNOUNCEMENTS:
1. 2nd F Friday, August 10 at Ozona, M’s welcome and encouraged.

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Preblast for week of 8/5/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about CANDOR (Q3.8); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Oo-De-Lally

TUESDAY:
5:30-6:15 | Bootcamp Workout, Glencoe Park AO (Eastside playground) | Q: Teasip

WEDNESDAY:
5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: TBA

THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations, Katy Trail AO (La Madeline) | Q: TBA

FRIDAY:
5:30-6:15 | Bootcamp Workout (Iron PAX Competition), Germany Park | Q: AlrightAlright

SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Coach K

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

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Hot Tub Homework

AO: Flag Pole Hill

THA THANG:
2.48 mile ruck in 47 minutes.

COUNT-OFF & NAME-O-RAMA
PAX: AlrightAlright Ina BOOMER Oo-De-Lally
QIC: Ant Man

CIRCLE OF TRUST/BOM:
Prayers for a good and safe week for everyone.

MOLESKIN:
Late backblast but I remember something about Hot Tub Time Machine being the most underrated movie of all time. Your homework for this week is to watch it and report back.

ANNOUNCEMENTS:
Cant remember, tune in tomorrow to Aaarrrggghhh‘s backblast for some great insight into future events.

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Humid

AO: Flag Pole Hill

WARM-O-RAMA:
Too hot to warm up.

THA THANG:
2.36 Miles in 44:12 and a few squats while the mutt squatted.

No map today due to technical difficulties.

COUNT-OFF & NAME-O-RAMA:

PAX: AlrightAlright Coach K Ina Ultra Oatmeal
QIC: Ant Man (Eli)

CIRCLE OF TRUST/BOM:
YHC prayed our A/C doesn’t go out this week.

MOLESKIN:
Not too much mumble chatter this morning. Some humble discussions about how much we are going to win the F3 Wood challenge. Ultra‘s mutts weren’t having it this morning so we missed them. We stopped by the Camp Gladiator and were not impressed.

ANNOUNCEMENTS:
Scotch Night at Icebox’s on July 26th. Make sure your RSVP.
Next Happy Hour is August 10th.

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Rucking and Elvis

AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
2.55 miles in 48 minutes and a few sets of squats as necessary

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Hotty Toddy, F150, Oatmeal, Topanga; Mutts : Fitz, Lady, and Eli
Q: Ant Man

CIRCLE OF TRUST/BOM:
Ant Man prayed us out with a quick prayer.

MOLESKIN:
We had a record showing today with 6 pax and 3 mutts on this nice and humid Monday. Tclaps to AlrightAlright for carrying Hotty Toddy’s load up the last hill while he pulled an Elvis.

ANNOUNCEMENTS:
1. July 26th – Scotch Night, see calendar for details
2. Sept. 21-23 – GrowRuck 12 Memphis, TN, contact F150 for more info.