Category: Uncategorized

AO: Burelson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 10
Sprinklers x 10
Hillbillies x 10
Merkin x 10
Sumo Squats x 10

THA THANG:

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ant Man, Icebox, Ayyyyyye (F3 Austin), Coach K, Plus One
QIC: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
PAX were given a choice between teh OG music workout and a mystery workout; PAX opted for the music, ad after being told the mystery workout was the group Mustang, there was much relief. Good to have our F3 Austin brother out there. Alright, Coach K, and YHC realized doubling down on workouts was a horrible idea about 10 minutes in. Coffeteria at Bubbas followed the workout, where the sweat continued due to the AC not working.

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

Here is this week’s schedule. SYITG

MONDAY:
5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Oatmeal

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

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: Teasip

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

AO: Williams Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x12
Windmills x12

THA THANG:
Mosey to gazebo with coupon

Exercises done OYO
100 Squats
90 LCBs
80 Dips
Run a lap and Flutter kick till All In

70 Claymakers
60 Freddie Mercury
50 Merkins
Run a lap and AL Prom Date till All In

40 Jump Squats
30 Big Boy Sit Ups
20 Derkins
10 Man Makers
Run a lap and Hello Dolly till All In

Rinse and Repeat till time (make it through 1 1/3)

MARY:
In Tha Thang

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

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x15
Hillbilly x10
Moroccan Night Clubs x10

Mosey past the Stadium, past the track, past the parking deck and past the Mustangs.

THA THANG:
Circle of Pain
Merkins x10
Peter Parkers x10
Parker Peters x10

Bataan Death March (from street corner by Mustangs to Burleson Park)
PAX at the back does 3 lunges on each leg then runs to the front

Rings of Hell
3 Laps around the park (.25 mile/lap) with 10 pull-ups each lap

Bataan Death March Part II (from park to Mustang parking deck)
PAX at the back does 5 Overhead Claps then runs to the front

Partner Dinner Call
Start at the bottom of the parking deck.
Partner 1: flutter kicks
Partner 2: run up one ramp, call Partner 1 up and begin flutter kicks
Repeato to the top and then back down

Stairs and Ladders
Run up stairs, and at each level do increasing number of squats, continue increasing the number at each level as PAX run down the stairs

Take the Long Road Home
Mosey around construction back to La Madeleine

MARY:
LBC x12
Paulina x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Marie Callender (F3 Concord), Oo-De-Lally, Splash
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:

MOLESKIN:
6 PAX gathered in the gloom this morning… none of whom were scheduled to Q. At 0530 YHC took the reins, but decided that we would warm up in the parking lot in case Pepper was running just a couple minutes behind. He was not, so we took off. With rain in the forecast and lightning visible YHC decided that it would be best to stay close to parking decks as opposed to completely facing the potential elements on the Katy Trail.

– All complaints about the workout should be directed to Pepper
– YHC wanted to get plenty of cardio in without crushing everyone’s legs the day before we complete the #ironpaxchallenge
– The PAX were pretty much silent for much of the #beatdown, so the cardio must have been sufficient.

ANNOUNCEMENTS:
– #SecondF Happy Hour is tomorrow at 1730 at Ozona. Oo-De-Lally has made the not so executive decision to invite M’s, so bring your M’s and CBD’s.
– #IronPAXChallenge tomorrow at Germany Park at 0530

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Windmills
Leg swings

Mosey to Katy Trail with karaoke en route

THA THANG:
Burpees x5
Lunges x10
QM – scout run
IST x15
Merkins x20
QM
Plankjacks x25
QM
Squats x30
QM
Burpees x5
Lunges x10
Calf-raises x20
QM
IST x15
QM
Merkins x20
QM
Plankjacks x25
QMirage – Native American run (necessary for YHC)
Squats x30

Meander/Mosey back to LM

MARY:
We did some MARY

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Aaarrrggghhh, Helmet, Chairman Mao, Oatmeal, Special Sauce, Smurf (FNG)
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout. Prayers up for our guys out of the country on missions. Remember that this is about leadership – let’s do that.

MOLESKIN:
TRADITIONAL KATY TRAIL THURSDAY – NO PARKING GARAGE GARBAGE. New PAX today, buddy of the Q from way back, appropriately named Smurf due to his affinity for the color red and YHC’s desire to needle. Solid turnout.

ANNOUNCEMENTS:
2nd F Happy Hour at Ozona’s August 10th.

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about TRUST (Q3.3); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is 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, Glencoe Park AO (Eastside playground) | Q: Pepper

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

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

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

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

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 Q Source blog about Articulation (Q3.5); and follow @F3QSource on twitter or Check out the F3 Soundcloud.

Here is 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, Glencoe Park AO (Eastside playground) | Q: Teasip

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

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

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

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: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH
Hillbillies
Merkins

Mosey to Katy Trail with karaoke en route

THA THANG:
QM – scout run
Alabama prom dates x4
QM
Merkins x10
QM
Up-downs x15
QM
Reverse LBC x18
QM
Imperial storm troopers x24
QM
Carolina dry docks x28
QM
ATM – alternating shoulder touches IC x10, tempo merkins x10, merkins IC x5
QMirage

Meander/Mosey back to LM

MARY:
Flutter kicks
Freddie Mercuries
Dolly

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Teasip, AlrightAlright, JoJo, Plus One, F150
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
YHC prayed us out, grateful for the guys around him and the chance to workout.

MOLESKIN:
Several quips from someone about YHC’s stature and leg length.

ANNOUNCEMENTS:
1. July 13 – Happy Hour TopGolf
2. Order your shirt from f3.mudgear.com

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Shared Leadership (Q3.1); and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

MONDAY:
Mutt Ruck Monday, Flag Pole Hill (Second Parking Area)
5:30-6:15
QIC: Ant Man

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

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

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

FRIDAY:
Bootcamp Workout, Williams Park (Park near Fire Department)
5:30-6:15
QIC: F150

SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00
QIC: 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

ANNOUNCEMENTS:
1. F3 Gear Q Coach K – Artistic PAX should submit F3 Dallas logo designs him. Be on the lookout for a poll with designs in the coming weeks.
2. GoRuck conversations on BAND about this fall.
3. GrowRuck Memphis Sept 21-23