Fitness | Fellowship | Faith
AO: Flag Pole Hill
F3 WELCOME & DISCLAIMER:
THA THANG:
2.73 Miles
163 feet of elevation gain
45:47 time (16:45 avg pace)
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina
QIC: Ant Man
MOLESKIN:
3 PAX gathered in the gloom for a nice long ruck around the park.
AO: Flag Pole Hill
COUNT-OFF & NAME-O-RAMA:
PAX: F150
QIC: Ant Man
MOLESKIN:
Great time in the gloom to check out a potential AO for Mutt Ruck Monday
ANNOUNCEMENTS:
1. Aaarrrggghhh is still selling tickets to a charity show featuring Josh Abbott and Wade Bowen on Thursday June 7th
2. 2nd F Happy Hour on Friday June 8th – Pepper
3. 3rd F event on Saturday June 9th at 0830 – Chairman Mao
4. GrowRuck Memphis Sept 21-23
WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out three weeks ago F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSource on twitter.
Here is this week’s schedule. SYITG
TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: F150
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: TBD
WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Pepper
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Oo-De-Lally
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: TBD
FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
QIC: AlrightAlright
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Shake Weight
Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: 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
ANNOUNCEMENTS:
1. 2ndF Happy Hour June 8th – Pepper is the Q
2. 3rd F Second Saturday, June 9 Chairman Mao is your Q for this event. Talk to him for details
3. 2nd F Charity Concert for First Tee of Dallas – Josh Abbott and Wade Bowen June 7th – talk to Aaarrrggghhh about tickets
4. GrowRuck Memphis Sept 21-23
AO: Germany Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Copious pre-stretches
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20
THA THANG:
Small Murph (Smurph if you will) consisting of
.5 miles
50 Merkins
50 Pull-ups
100 squats
Rinse and Repeat
Mosey to greenery
Jacobs Ladder
Sprints and Burpees (both ends of the latter)
MARY:
By now my endurance began to fade (I suffer from a condition called being fat) and the torch was passed to AlrightAlright for a solid core workout. Names of the exercises escape my mind, but each was to 13 IC and names such as Bart and Marge were spoken regularly. At one point AlrightAlright had us break a mental sweat to augment the burn and we were speaking Spanish during Mary
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Chairman Mao, Special Sauce, F150
QIC: Ultra
CIRCLE OF TRUST/BOM:
Things were closed out by thanking the big man upstairs for bringing such a solid group of guys together before concluding the workout.
MOLESKIN:
Today’s gloom was the best of days, it was the worst of days. With a good bit of time left on the clock we did a small mosey to the greenery for Jacob’s ladder consisting of sprints and #doubleburpees thanks to the suggestion of the one and only Teasip.
Group was less than thrilled by the mention of another workout similar to The Murph, but all pushed through. Teasip gained no favor by suggesting double burpees for the team, but alas, we lived.
The most impressive…er…disturbing chatter came from the introduction of the newest lexicon addition, #tonsilsdeep. Further explanation can be derived from this morning’s photo and a closer examination of Special Sauce consumption method for the #cervezasalute.
All PAX were thrilled to have such high quality cold refreshments with a hint of orange peel and fleeting cinnamon notes. It was like Christmas in July, but in June. #shinercheer was a wise choice.
ANNOUNCEMENTS:
1. 2ndF Happy hour May 11
2. 2ndF Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23
WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out two week ago F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSource on twitter.
Here is this week’s schedule. SYITG
Monday:
Bootcamp Workout, Germany Park AO (Park Location)
7:00-8:30 AM
QIC: AlrightAlright
TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: TBD
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: TBD
WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: AlrightAlright
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: TBD
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: TBD
FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
QIC: TBD
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: TBD
Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: 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
ANNOUNCEMENTS:
1. May 29 6:30 PM at Taco Joint Preston Center V.A.P.E. Dinner (Vision and Leadership)
2. GrowRuck12 (Memphis, TN) Sept 21-23
WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSource on twitter.
Here is this week’s schedule. SYITG
TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: AlrightAlright
Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: Mizzourah
WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Pepper
FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: Teasip
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Double D
Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: 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
ANNOUNCEMENTS:
1. May 29 6:30 PM at Taco Joint Preston Center V.A.P.E. Dinner (Vision and Leadership)
2. GrowRuck12 (Memphis, TN) Sept 21-23
AO: Germany Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15
Windmills IC x10
THA THANG:
Spartan workout OYO
Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run
Total burpees: 120 (4 failed obstacles on race day)
Total : 2 mile
MARY:
Walk half lap to high jump for abs
LBC x 10
Toe touch x 10
Rugby x 10
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K
QIC: Ina
CIRCLE OF TRUST/BOM:
Ina prayed out the PAX with a prayer for thanksgiving for our mothers.
MOLESKIN:
There was not a whole lot of room for #mumblechatter during the workout as the PAX were spread out after the initial start of 30 burpees. Coach K and AlrightAlright we’re glad they joined as this was good preparation for next Sunday’s Spartan Sprint.
ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23
May’s CSAUP is Merkin May: 100 Merkins a day throughout May, boot camp merkins do not count.
WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s QSource on Missionality and follow @F3QSource on twitter.
Here is this week’s schedule. SYITG
MONDAY:
Black Ops Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Pepper
TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: Teasip
WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash
THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: AlrightAlright
FRIDAY:
Bootcamp Workout, Mockingbird Station
5:30-6:15 AM
Q: F150
SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Pepper
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
ANNOUNCEMENTS:
1. Happy hour May 11
2. Scotch Club May 17
3. GrowRuck12 (Memphis, TN) Sept 21-23
AO: Caruth Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
THA THANG:
Chumbawumbaburpee – SSH with Burpees every time they say “I get knocked down”
Bodies hit the floor – Irkins on Bodies Hit the Floor, Dips on counting, mountain climbers in between
Bring Sally Up w/ duck walk – Squats on Bring Sally Up/Bring Sally Down w/ duck walk in between
ThunderTruck – Merkins on Thunder, plank the rest
Roxeanne – modified for Mary: flutter kicks throughout, Big Boy Sit Ups on Roxanne, Dolly on Red Light
Bearway to Heaven (the original, no modification) – bear Crawl to each line, crawl bear back
MARY:
4 minutes of flutters and elbow planks
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Teasip, Aaarrrggghhh, Coach K, Sambuca
QIC: Pepper
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: