Category: Uncategorized

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: TBD

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

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout | Flag Pole Hill (Second Parking Area) | Q: F150

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

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 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: Ant Man

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: Plus One

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: Teasip

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

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 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: Ant Man

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: TBD

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: Oatmeal

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: F150

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

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

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

Here is this week’s schedule. SYITG

MONDAY:
07:00-08:00 | Berkley Marathon, White Rock Elementary (Staff Parking) | Q: AlrightAlright

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: TBD

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

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

FRIDAY:
5:30-6:15 | Bootcamp Workout,  TBA | Q: TBD

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

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

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

Here is this week’s schedule. SYITG

MONDAY:
07:00-08:00 | Berkley Marathon, White Rock Elementary (Staff Parking) | Q: Oatmeal

TUESDAY:
5:30-6:15 | Bootcamp Workout (9/11 Remembrance Workout), Glencoe Park AO (Eastside playground) | Q: F150

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

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

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

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

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

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

THA THANG:
Ring of Fire
1 min each exercise

Merkins
Squats
Lunges
Burpees
Flutter kicks
Jump rope
Rugby sit-ups
Dips

After each set we ran to the bottom of parking garage and back

We got 5 sets in and feel pretty ripped even after Bubba’s (the advantage of a light crowd was that my Bubba’s bill was a lot smaller than anticipated!)

COUNT-OFF & NAME-O-RAMA:
PAX: Wal-Mart, Hannigan (FNG)
QIC: Icebox

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Lunges
Leg swings
Nikki Dodges – named after Nikki Boone, Coach Boone’s daughter, who dodges a basketball thrown by Sheryl without moving her feet
Dobbers in the dirt

THA THANG:
Mosey to field

THA THANG:
3-man jump rolls – guy in middle rolls to right while guy on right jumps over him then hits ground and rolls to left, guy on left jumps over him then hits ground and rolls to right, etc x10
Sequence hits – on command: knees, flat on stomach, flat on back, flat on stomach, knees, up xSeveral
High knees for a time
Resistance runs to simulate sleds (1 running, 1 resisting)
Facemask situps x20
REPEATO

5,280 foot (or so) Petey run

Back to field

Plank position, chopping feet, drop and then back up as fast as possible on command (“4th quarter, down by 4, 1 minute left…”)
Up-downs because Blue was thirsty
YHC forgot to have the PAX line up for a ceremonial Oklahoma drill

AIR HORN – cemetery run in darkness
The PAX took off for the Sparkman cemetery on NW highway but stopped a bit short because YHC was tired and we were running out of time. We stopped and the Q gave an impassioned speech about the evil of money, or at least he tried. He didn’t practice. We then ran back to Caruth.

Finished off with Lieutenant Dan’s to honor Gerry Bertier, 1:2 ratio up to 5:10

MARY:
some Mary stuff, we did a lot of abs this week

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, JoJo, F150, Teasip, Oatmeal
QIC: Oo-De-Lally

MOLESKIN:
The workout was accompanied by some tunes from the movie, one of the greatest soundtracks out there. Big thanks to Teasip for providing the portable speaker. (I’m on a work computer and can’t figure out how to link a playlist the dope way that Icebox does)

Grapevine
Express Yourself
Spirit in the Sky
Act Naturally
Hard Rain’s A-Gonna Fall
Spill the Wine
Ain’t No Mountain
Venus
Earn It
Na Na Hey Hey Goodbye
Peace Train
Long Cool Woman
Up Around the Bend – one of the top 10 greatest opening licks in rock ‘n’ roll

(Other candidates in the top 10 of greatest opening licks in rock ‘n’ roll include: Rocky Mountain Way (Walsh), Funk #49 (Walsh), LITFL (Eagles/Walsh), You Really Got Me (Van Halen), Purple Haze (Hendrix), Johnny B. Goode (Berry), Sweet Child O’ Mine (GNR/Slash), Layla (Clapton) to name a few)

Mumblechatter:
Quite a bit, which was welcome, outside of the usual myriad of critiques by AlrightAlright. Many lines were quoted, though we missed Pepper‘s knowledge of the script.

Circled up, prayed out. A good time, tough workout. We were all quite wet.

ANNOUNCEMENTS:
1. Sept. 14 Happy Hour – Ms and CBDs definitely invited

#backblast we met at 5:45am at Caruth for a good old fashioned sweat-o-Rama.

Pax: AlrightAlright, Spread, Princess Turtlehead, Gambler, Aaarrrggghhh, Oo-De-Lally, Icebox, Special Sauce, Isaiah, Teasip, Ant Man, 1 more…sorry, I have already had a glass of wine…oh, and me, Splash

Plenty of stretching type exercises to losses up. Mosey up the hill. Chairman special. Rugby sit-ups in increasing amounts. Tennis court work. Sprints. High knees. Butt kicks. Bear crawls. Straight up work!

Thank you for allowing me to participate.

AO: White Rock Elementary School
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x25
IST x25
Merkins x25

THA THANG:
Five 3/4 mile laps, 4 pain stations each lap, 25 reps at each pain station. PAX continued the loops until completed or the clock hit 8 am.

MARY:
INSERT

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, F150, Oatmeal, Wal-Mart, Teasip, Isaiah, Plus One
QIC: Pepper

MOLESKIN:
For the 2nd time in F3 Dallas history, the PAX attempted the Barkley Marathon Workout. 4 of the original 6 participants came out for a second attempt. Rain was int he forecast, so YHC and the fearless leader attempted to fit the pain station writeups into plastic bags, causing a slight delay to the start of the workout. Mid workout, one of the pain station write-ups disappeared due to a good Samaritan walking the neighborhood picking up “trash”. The ABCs spelling your F3 name twice was a crowd pleaser, especially for AlrightAlright. Coffeteria was held after at Whataburger, hilighted by the claim that the #6 song in 1985 was actually the #1 song ever; much skepticism was expressed.

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

Here is this week’s schedule. SYITG

MONDAY:
07:00-08:00 | Berkley Marathon, White Rock Elementary (Staff Parking) | Q: Pepper

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

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

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

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: TBD

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