Category: Uncategorized

AO: Flag Pole Hill
PAX: Special Sauce, Gold Digger, Sally
QIC: Alright Alright
Conditions: Misty and Chilly (thus the name and reference to a great Van Morrison song)
THA THANG: Run 5 miles
Three of us left promptly at 0530 and stayed together for the first loop. Sally showed up a minute late, but chased us down at just 2.3 mile mark. Those first couple miles were probably ridiculously fast. He was fast all day, and threw down one of his best times at a #doubletime.

The conditions were tough, and it was one of those days when you had to rely on your brothers to get through the misery. #tclaps men.

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Alright alright, sally, oatmeal, chairman mao, special sauce, ant man, boomer, icebox
QIC: Splash

AO: Burleson Park
Conditions: Damp, chilly
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH, mountain climbers, seal jacks, etc

THA THANG:
Some bear crawls, walking lunges, exploding merkins, gorilla squats
Stairs 2x – singles, doubles, and triples
Calf raises and Carolina dry docks in between
Some burpees
Crawl bear up steps
Mary
Lots of laying around not doing much from some in the pack

Bubbas!

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Chairman Mao, Ina, Mile High, Special Sauce
QIC: Alright Alright

AO: The Hot Box
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH

IST

Probably some other stuff

THA THANG:
Run to the top and back down – Burpees x5

Run to the top and back down – Lunges x10

Run to the top and back down – IST x15 (counted by Chairman Mao)

Run to the top and back down – exercise picked by a member of the PAX

Native American Run – drop one guy at each level to do flutter kicks then run a loop and pick him back up – this got way too complicated, but might need to be revisited

There was a combination of all of the above for 45 minutes. We covered 3.3 miles, a significant portion of which were uphill.

MOLESKIN:
Good thing YHC gave the disclaimer as both Chairman Mao and Mile High pulled up lame during the workout.

COUNT-OFF & NAME-O-RAMA

PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce

QIC: Mile High

AO: Caruth Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

IST x20

Cotton Pickers x15

Willie Mays x12

Mountaineer Motivators x10

THA THANG:

A roundabout mosey over to the field

Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.

11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run,  9 CDD’s and 2 burpees, run, etc.)

Mosey back

MARY:

American Hammer x32

Homer/Marge

Rugby situps x15

Flutter kicks x15

CIRCLE OF TRUST/BOM:

Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.

MOLESKIN:

There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.

YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.

ANNOUNCEMENTS:

1. Run Ranger Run – log miles
2. Bourbon tasting on Thursday. Bring diapers.
3. There might be a happy hour on Friday. Chairman Mao is championing that cause.

AO: Flag Pole Hill
PAX: Ina, Sally, Gold Digger
QIC: Alright Alright
Conditions: Awesome
THA THANG: Run 5 miles
Great day for a run. We ran in pairs for the majority of the run. YHC and Ina, then Gold Digger and Sally.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Upcoming this week:
We are in our fourth week of our two 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.

• 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: TBD

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: Coach K

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

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: F150

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

COUNT-OFF & NAME-O-RAMA:
PAX: Belk Bowl, Aaarrrggghhh, Kumquat (Huntersville), Teasip, Hi-Liter (Carpex), Coach K, Icebox, Rump Roast, Special Sauce, F150, King of Beers (Asheville), Natty Daddy (Asheville)
QIC: Alright Alright

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x21

IST x21

Squats x21

THA THANG:

1. Super 21 (#1 – #10)
2. Mosey to Goal Line
3. Super 21 (#11 – #13)
4. 21 Lunges – Alternating Legs (IC)
5. Super 21 (#14 – #15)
6. 21 yd. Backward Run (down and back)
7. Super 21 (#16)
8. 21 Squat Jumps (OYO)
9. Super 21 (#17)
10. 21 Prisoner Get-Ups (OYO)
11. Super 21 (#18)
12. 21 High Knees (OYO – sets)
13. Super 21 (#19)
14. 21 Parker Peters (IC)
15. Mosey to Tennis Courts
16. Super 21 (#20)
17. 21 LBCs (In Cadence)
18. Super 21 (#21)
19. Bear Crawl Suicides x2 + 1 cross court (21 lines)

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out asking God to help us be leaders in everything that we do.

MOLESKIN:
Great to have 4 Willy Lomans from North Carolina with us.

The Bear Crawls were definitely a #crowdpleaser.

Not too much #mumblechatter, probably because everyone was counting the whole time.

Teasip, King of Beers, Natty Daddy and YHC ran 1 mile before the workout.

#Tclaps to Winklevoss from F3 Winston-Salem for coming up with this workout.

ANNOUNCEMENTS:
1. Texas Independence Day 18K is March 2nd. Start Training.
2. Run Ranger Run starts 2/1/19.

3. Bourbon Night is 2/7/19.

Backblast for 1/28 doubletime run.

PAX: Ina, Alright Alright, Chairman Mao, Spandex

QIC: Mile High

Set out to a nice brisk pace and got the usual comment from AlrightAlright .1 mile in about how he was glad about all the layers he was wearing. At least one layer was shed after the first lap. YHC is grateful that the shedding stopped there. Although, there was discussion about boosting IG followers. 

Apparently MapMyRun has some inconsistencies in tracking so YHC won’t post splits, but AA finished first (as usual) with YHC pretending like he could keep up, Ina was just a bit off his pace from last time, and Chairman Mao modified the route slightly and finished right behind Ina. Spandex made his annual appearance, joining us for the first lap and then ran home. 

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Upcoming this week:
We are in our fourth week of our two 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.

• 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: TBD

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: Alright Alright

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

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

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

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