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.
Sally/Teasip are BALLIN
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Eli, F150, Myspace, Noodler (FNG), Pepper, Rump Roast, Sex Panther, Wal Mart
QIC: Sally/Teasip
AO: Glencoe #glengofasho
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x16
IST x 16
Daisy Pickers x 8
THA THANG:
Mosey over to the football field for some Red Barchetta
Run 100 yards, 100 SSH, run back
Run 75 yards, 75 Mountain Climbers, run back
Run 50 yards, 50 merkins, run back
Run 25 yards, 25 LBC, run back
Run 10 yards, 10 Burpees, run back
Sally took over next and led a BALLIN workout. Partner up, Partner 1 backpedals 50 yards, does a Bobby Hurley then runs back while Partner 2 does exercises. Switch when Partner 1 comes back
Burpees x75
Arm Circles x 150
Lunges x 75
LBC x 150
Imperial Walkers x 75
Nipplers x 100
Mosey over to the tennis court for paint the lines, which left a little time for Mary
MARY:
Box cutters x 16
Low Dolly x 16
Flutter Kicks x 16
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not a lot of mumblechatter. Great to have Noodler join us (great job EHing Sally). Not sure if any of the PAX noticed our tribute to Icecube being born with the Ice Cube playlist created by our resident DJ, Icebox. The PAX was curious if YHC cut his boxes toward himself, which YHC does not. Overall another great day in the gloom with our fellow F3 Brethren.
ANNOUNCEMENTS:
1. Q Source this week on Shorties this week. Wednesday at 6 at Hillcrest CFA or Friday at 11:30 at Preston Center Taco Joint
Another Mutt Ruck
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.
Preblast March 25, 2019
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 are a great place to learn and 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.
- Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
- Friday for lunches at 11:30 AM at Taco Joint in Preston Center.
THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Ant Man
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: TBD
WEDNESDAY:
5:45-6:30 | Bootcamp Workout | Caruth Park AO (Parking lot) | Q: Coach K
THURSDAY:
5:30-6:15 | Running Workout W/ Pain Stations | Katy Trail AO (La Madeline) | Q: TBA
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Teasip
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBD
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
Michael Jordan’s Return
COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Special Sauce, Teasip, Sex Panther, Schnitzel
QIC: Alright Alright
AO: The Bridge
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x45
IST x23
THA THANG:
Mosey to the Bridge
Run Across – Merkins x12
Run Across – Merkins x11
Run Across – Irkins x12
Run Across – Irkins x11
Run Across – Carolina Dry Docks x12
Run Across – Carolina Dry Docks x11
Run Across – Hello Dolly x12
Run Across – Hello Dolly x11
Run Across – Alabama Prom Dates x23
Run Across – Escalator Merkins x23
Run Across – Lunges x23
Mosey Home
CIRCLE OF TRUST/BOM:
This was a fun tribute to Michael Jordan’s comeback. It worked out well that my return to running occurred 24 years to the week of MJ’s return to the NBA.
ANNOUNCEMENTS:
1. Tomorrow is F3 #MentalBattle day. Show up at Caruth Park at 0540 for a great beatdown.
My name is Sally O’Malley and I’m 50!
COUNT-OFF & NAME-O-RAMA:
PAX: Princess Turtlehead, Splash, Special Sauce, Ina, Oatmeal, Chairman Mao, Gold Digger, Thunderlips, Sex Panther, Ma Bell, MySpace, Alright Alright
QIC: Spread
AO: The original…Caruth
F3 DISCLAIMER & WELCOME: Not a professional, but been doing this a lot longer than you.
WARM-O-RAMA:
SSH x 17 (Q b day St Patty), 20 burp, 10 storm, 20 burp, 10 fat ballerinas, 10 burp
THA THANG:
Mosey to Coffee Park
Slow and low for all: 20 globe abs, 10 irkins, 10 dips, 10 gorillas, 10 dirkins, 10 step up left, 10 step up right, 10 dirkins, mosey
burps x 10 at each intersection for another 50, mosey to tennis court
burps x 7 (tricentennial – 7/4/2076), ski abs x 10, in-n-out x 10, bear crawl bear court x1, mosey to field, 50 yard sprint
circle – offset pushup x20, diamonds x 10, dolphins x10, slow and low x10
SSH x 17 to wrap
MARY:
No protractor to keep pax off guard.
CIRCLE OF TRUST/BOM:
Low O2 – many in pax struggling at this stage.
MOLESKIN:
Pax was expecting the “typical Spread” rings – I did not accommodate. Expecting “typical Spread” protractor – NO again. Getting old and shifty at 50. Thanks to all for posting – was a privilege to lead the group to commemorate my big milestone. Looking forward to 57 more.
ANNOUNCEMENTS:
Check band
17 & 7
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Kitty Cat, Coach K, Rump Roast, MySpace, Sally, Ant Man, Ina, Sex Panther, Alright Alright & Plus One
QIC: Plus One
AO: Burleson Park
F3 WELCOME & DISCLAIMER:
YHC welcomed the PAX and provided the disclaimer.
WARM-O-RAMA:
Side Straddle Hop x 30 IC
Imperial Storm Trooper x 17 IC
Don Quixote x 7 IC
THA THANG:
17 & 7
Partner 1: Run Long Lap
Partner 2: 17 Merkins x 7 Squats (Double Count since Tiger Woods hit 2 into the water in route to a quad)
Complete until each pax has completed 4 Laps
MARY (Part I):
LBC x 17 IC
Freddie Mercury x 17 IC
Reach Through x 17 IC
Mosey to Garage
17 Again
Level 1: 17 Groiners – OYO
Lunge Up 1 Ramp
Level 2: Ranger Merkins x 17 – OYO
Reverse Lunge Up 1 Ramp
Level 3: E2K x 17 (each side) – OYO
Lunge Up 1 Ramp, Reverse Lunge 1 Ramp
Level 4: Elf on a Shelf x 17 – OYO
Bear Crawl Up 1 Ramp, Crab Walk Remaining Ramp to Top of Garage
Level 5: Nipple Scrapers x 17 – OYO
Mosey Down the Stairs
Bench Work
Clay Makers x 7
Irkins x 7
Derkins x 7
Wind Sprints x 2
Mosey back to playground
MARY (Part II)
Uptown Crunch x 17 IC
Body Destroyer
CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.
MOLESKIN:
Mumble chatter was normal levels but volume grew louder at the sound of nipple scrapers. Although Sally made an official announcement for Chick-fil-a, there is never a question as to the location of coffetria on a Saturday morning post-workout.
Suicide-a-palooza
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Icebox, Special Sauce, Oatmeal, Coach K, Sex Panther (FNG – welcome)
QIC: Teasip
AO: Glencoe Park #glencofasho
F3 DISCLAIMER & WELCOME: Given rather well by YHC
WARM-O-RAMA:
SSH x15
IST x 12
Daisy Pickers x10
THA THANG:
Start with Bearway to Heaven, then suicides with exercise reps after you returned from touching each line. Alternated between starting near and counting up the reps to 10 and starting far and counting down the reps from 10
OH Claps
Squats
Merkins
LBC
Gorilla Squats
Big Boy Sit ups
Burpees
MARY:
Done during the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not much mumblechatter this morning, as there was almost constant movement. Some complaints about some of the songs that popped up and how they weren’t really conducive to running, but YHC had to include them since “Run” was somewhere in the title. Great having Sex Panther out. He will be a constant presence since he lives next to Alright Alright.
ANNOUNCEMENTS:
A(n almost) forgotten MRM
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Icebox, Rocket Man, Ina, AlrightAlright, (Sally chose doubletime)
QIC: Oatmeal
AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: Given
THA THANG:
2.84 mi ruck through beautiful Lake Highlands.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC admits he’s a slacker and is just posting the back blast a month late! There was mumble chatter as always on our rucks, about what we discussed is lost in the ether or trapped in much younger minds than mine (Coach K’s apparently since he provided a listing of PAX that attended).
Preblast March 10, 2019
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 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.
- Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
- Friday for lunches at 11:30 AM at Taco Joint in Preston Center.
THIS WEEK’S WORKOUT SCHEDULE, #SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | 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: Teasip
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: Ina
FRIDAY:
5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Thunderlips
SATURDAY:
7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: Plus One
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