Category: Uncategorized

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Icebox, Chairman Mao, Ina, AlrightAlright, Coach K, Gambler
QIC: Mile High

AO: Katy Trail
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x15 IC
ISS x15 IC
Windmills x12 IC

THA THANG:
Mosey over from La Madeleine to the Katy Trail

Quarter Mile
It was here that YHC explained that this exercise was entitled “The Burden of Leadership.” At each interval, the first person to cross the line would have to perform subsequent exercises and the next interval with a 30 pound ruck. To ensure those toward the back did not feel left out, the last person across was required to do the same with two 5 lb. dumbbells.
Merkins x8 IC
Squats x8 IC
CDD x8 IC
QM
Overhead Claps x8 IC
Calf Raises x8 IC
LBC x8 IC
QM
Plank 30 seconds
Lunges x8 (each leg) OYO
Rugby sit-ups x8 IC
QM
Alternating shoulder taps x8 IC
Freddie Mercury x8 IC
Overhead Press x8 IC
QM
It was at this point that Ina suggested a new rule that you only had to carry the ruck one time. Aaarrrggghhh volunteered to bear the burden.
Merkins x10 OYO
Squats x9 IC
CDD x8 IC
QM
Plank 30 sec.
Lunges x8 (each leg) OYO
Rugby sit-ups x8 IC
QM
10 count rest
QM – Native American run
All weights and rucks were dropped
Burpees x5 OYO (how could burpees not be included?)

Mosey back

CIRCLE OF TRUST/BOM:
YHC encourage everyone to listen to the 43 feet podcast and AlrightAlright added that it is best to start from episode 1. YHC then offered prayer expressing thanks for a group that builds leadership among men and requested that we remain humble and that our pursuits are for selfless self-improvement.

MOLESKIN:
YHC is grateful to the PAX for bearing through his VQ. AlrightAlright offered the encouragement that any screw-ups would be promptly pointed out, for which YHC was appreciative. The Freddie Mercury’s brought on the usual mumblechatter until one PAX (The Gambler?) pointed out a past venue for a Queen concert: Rite-Aid. (There is a possibility that what was actually said was “Live Aide.”) Upon hearing this, AlrightAlright recanted all past statements of overratedness and speculation began on how CVS would be able to keep up. Nickleback coupons were offered as a potential solution.
YHC’s stated goal for this #katytrailthursday was to keep pace with AlrightAlright. Despite his best efforts, YHC was unable to weigh him down, speculating that the intervals with the 30 pound ruck only served to free AlrightAlright up on subsequent intervals.
The PAX proved that this group is made of Leaders. Many, and possibly all, PAX volunteered to take the ruck, even when they did not cross the line first.

ANNOUNCEMENTS:
1. Happy Hour this Friday…not sure if voting is officially closed or still open
2. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Splash, Oatmeal, Coach K, Teasip, Aaarrrggghhh, Chairman Mao, Special Sauce, Gambler
QIC: Alright Alright

AO: Caruth Park/Snider Plaza… and all places in between
F3 WELCOME & DISCLAIMER: Given. The question was asked how many times one has to Q before they become a professional. No one really knows.

WARM-O-RAMA:
SSH x30
IST x10
Hillbilly x10

THA THANG:
Mosey to Snider Plaza with one stop for planking for the six.

Backwards Run
Mosey to Christmas Tree
Dirty McDeuce
Irkins/CDD/Squats/Overhead Claps (all double counted)

Reindeer Walk aka Bear Crawl around the Tree

Repeato exercises

Elf Walk aka Duck Walk around the Tree

Repeato exercises

Santa walk… Old man (Spread in this case) bosses around the reindeer. He chose reverse reindeer walk.

Partner up for Wise Man 123 (instead of Dora)

Monkey Humpers to 100

LBCs to 200

Flutter Kicks to 300

Mosey back to the park with stops for the following:

Burpees x5

Lunges x5

IST x5

T-Merkins x5

Zorros x 5

E – couldn’t think of one… so Sky Pickle x5

Nolan Ryans x5

CIRCLE OF TRUST/BOM:
YHC prayed us out asking that we can all be better leaders.

MOLESKIN:
Chatter was steady, but nothing in particular stands out.

Several complaints about the reverse reindeer walk, but we’ll blame that on Spread.

ANNOUNCEMENTS:
1. Happy Hour AO is still TBD… vote on Band
2. We’ll need to chip in for the website.  It will cost about $10/month in 2019.  Everyone that is willing and able should chip in $5 to start.
3. Mark your calendars for 3/2/19 for a potential CSAUP event here in Dallas…

PAX: Pepper, Isaiah, Oatmeal

QIC: Alright Alright

3 PAX gathered in the below freezing gloom to run alongside their brother ruckers. #Kotters to Isaiah for what YHC believes is his second post since his son was born. 

We took off hot on our traditional route, as all three of us complained that it was colder than we had expected. In fact, our efforts to warm up led us to the fastest mile in #Doubletime history with a 6:51 first mile. It was all uphill from there though, literally and figuratively. We struggled up the two large hills of the course and finished the second mile in 7:43. It was at this point that the wheels really came off. Pepper had to stop for a nature break at the halfway point and that was the end of his day. At the same time Isaiah and YHC realized that the 6:51 first mile was going to really hurt us on the later miles. But we pushed on and finished with 7:50, 7:43 and a painful (serious climb) 8:30. In all we ran 5 miles at a 7:45 pace. 

Oatmeal, being the High Impact Man that he is, stopped on the way to the workout to help out a guy that had driven off the road. He made it to Flag Pole Hill in time to get a mile and a half in. 

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Coach K

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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

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

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: 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

THIS WEEK’S SCHEDULE, SYITG:
MONDAY:
5:30-6:15 | Mutt Ruck Monday | Flag Pole Hill (Second Parking Area) | Q: Icebox

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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: Sally

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

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

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Ant Man
QIC: F150

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
20 Merkins OYO
Side Straddle Hops IC x15
Cotton Pickers IC x28
Imperial Storm Troopers IC x20

THA THANG:
Mosey to the fountain and benches
Rockette Hillbillies IC x30
O.P.P x5
    Partner 1 – Overhead claps in Peoples Chair position,
    Partner 2 – 30 Plank Jacks
Ladder Jacks x15 (2 of each SSH, Seal Jack, Smurf Jack, Plank Jack)
Laney Lu Plank Merk x5
    V-up, Laney Lu, position hold for 10x IC, roll into Low Plank for 10x IC, then 1 merkin.)

The Wovlerine OYO x10
    burpee…plank, merkin, left knee tuck, merkin, right knee tuck, merkin, stand, over head clap
Imperial Storm Worm to the fountain and back
Derkins IC x15
Elbow Jacks IC x15

Seal Crawl short field
Elbo Jacks IC x10
Crab Jacks IC x15

MARY:
Crunchy Frog IC x8
Rugby Situps IC x10
Flutter Kicks IC x12
Boxcutters IC x14
Uptown Cruch IC x16 (each side)
Protractor (90, 15, 45, 90, 15, 45, 90, 15)
LBC IC x20

CIRCLE OF TRUST/BOM:
YHC shared Matthew 9:27–30 And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.” And their eyes were opened. And Jesus sternly warned them, “See that no one knows about it.” (ESV)

YHC has been discussing with my staff this week that Jesus fully healed these men “According to your faith…” As we pray do we have faith that He will answer 100% or do we lack faith. At times I struggle with doubt that He will answer my prayers, the Lord has revealed to me that at these times I need to ask Him to strengthen my faith. What would begin happening if God answers our prayer according to our faith?

MOLESKIN:
Great group of PAX this gloom, there was a brief discussion about whether we really workout at Williams Park or Gore Park. This was brought up by Ant Man who looked to see if there were PAX parked near Williams. We have done a few beatdowns at Williams and the island that exist there. We jumped quickly into 20 OYO merkins where it was mentioned that certain PAX bodies were not yet warmed up and that can only be accomplished by doing SSH, I was happy to oblige. Through our Jack Ladder YHC had some difficulty keeping the exercises in order at times…too much on the mind or not enough sleep one or the other. We did miss out fearless AlrightAlright but YHC made sure that we keep every exercise balanced if we did one side we did the other…balance is important.

We attempted to do true Seal Crawls, but quickly had to modify them in order to keep going. After our beatdown Oatmeal brought up and we discussed the Darby Challenge, discussed on the Weekly Round Table podcast (Click Here to listen or Click Here to go to doc info), it will be in the month of February and will help to support Run Ranger Run. Teams are 10 PAX, talk with Oatmeal about info.

ANNOUNCEMENTS:
1. 2nd F – Happy Hour December 14 location TBD
2. CSAUP Darby Challenge – February see above

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, follow @F3QSource on Twitter for more great F3 Leadership.

LATES UPDATES:
Follow F3 Dallas (f3_dallas) on Twitter for any Omahas (changes) in scheduled workouts.

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

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: Coach K

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: Q of the Year Finals

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

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: 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