Happy Birthday Icebox

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Ssh x20
IST x20

THA THANG:
Burpee mile – 1/4 mile followed by 12 burpees X 4
PAX pointed out that I turned 34, not 48, but since I look 48 it made sense

Partnered up for 5 sets of 2 cliffhanger pull-ups each

Mosey to the football field:
Burpee Dan the width of the field, reverse lung back
Worked the shoulders with the following
Paddle forward X 40
Paddle forward X 40
Paddle up X 40
This guy X 40
That guy X 40
Irkind X 8

Birthday, Selena Gomez – held plank and did a merkin with every “birthday” (30)

Round of Wilt Chamberlins

MARY:
WWII’s X 30
Uptown crunch X 20
Penguin crunch X 20
Birthday Bitch, Trap Beckham – fluttter kicks + rugby sit-ups with every “birthday” (58, did not make it through the whole song)

COUNT-OFF & NAME-O-RAMA:
PAX: AaarrrggghhhAlrightAlrightTeasipIsaiahEruzioneF150,  Numb Tucks
QIC: Icebox

CIRCLE OF TRUST/BOM:
Prayers for Nashville PAX recently diagnosed with lung cancer

MOLESKIN:
Apparently starting out with a burpee mile knocked the sarcasm out of the PAX, Teasip knew something was up though since Icebox wore the extra knee brace. AlrightAlright was frustrated with my old man pace and was karoking for most of the mile, Aaarrrggghhh hasn’t worked out in a week and a half but performed adequately, Numb Tucks didn’t know what was going on with the beats box, Eruzione commuted down to celebrate Icebox’s bday as well. Isaiah was excited that it was more of a Katy Trail workout. Splash was a no show since he was only going to lose 5 lbs instead of 10 during the workout

Here’s the whole set list:
Birthday Cake, Rihanna
Say Aah, Trey Songz
Birthday Sex, Jeremih
Birthday Song, 2 Chainz
Birthday, Flo Rida
This is my party, Fabolous
In da club, 50 Cent
Birthday, Selena Gomez
Birthday, Blac Youngsta
Birthday, Jay Park
Birthday Bitch, Trap Beckham

 

ANNOUNCEMENTS:
1. SecondF party at Alright Alright’s on Friday night to listen to The Ticket’s Summer Bash

Preblast for week of 6/10/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out the Q Source blog about Targeting (Q2.7); 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: Icebox

Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15
QIC: TBD

Bootcamp Workout, Lake Highland Elementary (Playground, corner of Ferndale & Lakemere)
18:45-19:30
QIC: Oo-De-Lally

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

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

Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15
QIC: TBD

FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15
QIC: TBD

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

Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00
QIC: 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

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

AlrightAlright’s FUNdamentals Beatdown

AO: Burleson Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x20
Imperial Storm Troopers IC x15
Overhead Claps IC x15
Squats IC x15

THA THANG:
Mosey to benches
Dips x12
Right side Claymaker x12
Irkins x12
Left side Claymaker x12
Run to top of parking deck and back down
Plank for the six
Derkins x12
Box Jumps x12
The Bird x12
Alternating Step Ups x12 on each leg

Native American run to the quad

Dora 123
Partner 1 run around hedges (the Q was feeling generous and didn’t make the PAX run to the flagpole)
Partner 2 Carolina Dry Docks
Flapjack and repeato until team reaches 100
Then switch to Lunges up to 200
Then switch to World War I Sit Ups (go to 100) then switch again to Little Baby Crunches and do 200

Crawl Bear up the Library stairs
Bear Crawl down the Library stairs

Mosey to the abyss

BLIMP
Each PAX completes
5 burpees
10 lunges
15 imperial storm troopers
20 abyss merkins
25 plank Jacks

Mosey to the playground

Merkins while we wait for the six

MARY:
Flutter Kicks
Rosalita
Low Dolly
Homer to Marge
Uptown Crunch
Penguin Crunch

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Podcast, splash, F150, Pepper, Plus One, Teasip, FNG: Shake Weight
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright asked God to help us be better leaders in our community

MOLESKIN:
Lots of chatter early on about AlrightAlright being in a better mood than Wednesday thanks to the M being back in town. The PAX tried to throw off the counting early on. They were unable to do so. Always lots of grumbling on the crawl bears. Shake Weight received his name because he has a strong handshake…it got out of hand after that.

ANNOUNCEMENTS:
1. Aaarrrggghhh is still selling tickets to a charity show featuring Josh Abbott and Wade Bowen on Thursday June 7th
2. 2nd F Happy Hour on Friday June 8th. Pepper will send out details and perhaps even a poll.
3. 3rd F event on Saturday June 9th at 0830. Look for details from Chairman Mao
4. GrowRuck Memphis Sept 21-23

Dallas 2018 Murph

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x20
IST x10

THA THANG:
1 mile
100 pull ups, 200 merkins, 300 squats
1 mile

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Ant Man, Boomer, Chairman Mao, Coach K, Gold Digger, Isaiah, Plus One, Sambuca, Special Sauce, Teasip; FNGS: Toto, Ultra, and Dorthy
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out thanking God for the men and women who have served for this country.

MOLESKIN:
Strong encouragement from the PAX throughout the workout.
-Significant criticism of Teasip’s original playlist.
-#Tclaps to Special Sauce for bringing the chalk, it was much needed on the pull-up bars…and for bringing two FNGs
-All PAX commented that they were glad we didn’t start any later than 0700 because of the rising temperatures.
-Coach K was the only PAX to complete the workout with a weight vest, and he did so in under an hour.
-In a strong showing of #SecondF, the PAX gathered around Coach K and finished the final lap of the second mile with him.
-Gold Digger showed his support by running an extra lap with BOOMER
-Toto and Dorothy both received their names because they are from Kansas
-Ultra received his name because he was EH’ed while he was several Michelob Ultras deep
-12 PAX gathered at Bubba’s for coffeteria and some additional #SecondF

ANNOUNCEMENTS:
1. Dinner at Taco Joint at Preston Center tomorrow at 1830 (6:30 PM)

Preblast for week of 5/14/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s QSource on Positive Habit Transfer  and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: F150

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

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

FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: AlrightAlright

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

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. May 17 Scotch Club 
2. May 29 V.A.P.E. Dinner (Vision and Leadership)
3. GrowRuck12 (Memphis, TN) Sept 21-23

BLIMPS in the Nest

AO: Mockingbird Station
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15

Mosey to the top of the parking deck.

THA THANG:
Partner up for BLIMPS, increasing by 50 reps each letter and moving down a ramp as you completed each letter workout.

MARY:
Uptown crunch IC x12
Penguin crunch IC x15
Scissors IC x12

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, Icebox, Neutered
QIC: Teasip

CIRCLE OF TRUST/BOM:

MOLESKIN:.
Not much mumblechatter, though Coach K did comment that the rumored lack of sleep/late night that prevented AlrightAlright from joining this morning has never stopped him from posting

ANNOUNCEMENTS:

2018 Games of the F3 Olympiad – Teams

Gentlemen, the Games of the F3 Olympiad begin on Saturday, following the Opening Ceremony (Happy Hour) at Ozona on Friday night.  Before the festivities begin we must announce the teams, so here they are:

Team 1 (Captain: Alright Alright): Pepper, Eruzione, Splash, Goldie, Gold Digger, Sleeveless, Snowden

Team 2 (Captain: Coach K): Chairman Mao, Icebox, Plus One, Isiah, Fortran, Wolf, Podcast

Team 3 (Captain: F-150): Ina, Ant Man, Neutered, Jorts, Eli, C+, Hotty Toddy

Team 4 (Captain: Teasip): Aaarrrggghhh, Special Sauce, Boomer, Spread, Clipboard, Gambler, Happy Trail

The team selection process involved going through the rankings and assigning members to teams in the following manner: 1, 2, 3, 4, 4, 3, 2, 1, etc.  Ties in the rankings were sorted in alphabetical order.

Splash’s own 45s

THE SCENE:  28 clear
AO: Caruth Park
F3 WELCOME
WARM-O-RAMA:
Inch worms
Mountain climbers
Monkey humpers
Pulsating squats, merkins, lunges, dry docks
Uptown crunch
Plank jacks
Merkins

THA THANG:
Mosey west on Caruth Blvd
    Stopping with a round of candy cane merkins
Mosey to tennis courts
Wild 45s
    Point 1 – Bear crawl on sidewalk to park bench. Run to Point 2
    Point 2 – 5 Burpees. Run to Point 3
    Point 3 – Pull ups on soft top. Run to Point 4
    Point 4 – Crab walk over the bridge. Run to Point 1
Rinse and repeat x 3 (4 total)

Mosey to tennis courts.
Partner work –
    Partner 1 Plank of Trust, Partner 2 Box Jumps over legs x5
    Partner 1 Wheelies w/ pushups at each line, swap at midway point.
    Partner carry, swap at midway point.
Oblique’s of love
Low 5 merkins
Rinse and Repeat

Mosey to flag pole

MARY:
rugby sit-ups
candy cane merkins

COUNT-OFF & NAME-O-RAMA
14 PAX – Spread, Eruzione, Pepper, Ina, Boomer, Happy Trail (FNG), Snowden (FNG) Ant Man, Isaiah, Coach K, Aaarrrggghhh, AlrightAlright, F150
Q: Splash

CIRCLE OF TRUST/BOM:

MOLESKIN:.

ANNOUNCEMENTS:
AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.

Fight Gone Bad

THE SCENE:  58 and cloudy
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
IC
Side straddle hops x15
Imperial storm troopers x 15
Windmills x 10

THA THANG:
Medicine Ball Baton Death March through Sorority row and campus.
   3 lines – person in the front ran with medicine Ball overhead.
   Back of the line Merkins x5 and then sprint to the front and take over the    medicine Ball carry.

Park Bench Workout
   Irkins x10
   Dips x10
   Single Leg Lunges (do both legs) x10
Rinse and Repeat but only x 8.

Mosey to Parking garage for “fight gone bad”.
5/5 minutes rounds
   Station 1 – 5 Squats / 1 squat jump .
   Station 2 – Ramp Runs
   Station 3 – Medicine Ball Clean and Press
   Station 4 – Bear Crawls / Crawl Bear
   Station 5 – Mountain climbers x 5 / Merkin / stance Jacks x5/ Merkin
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery.

Mosey back to flag

MARY:
LBC’s and BBC’s

COUNT-OFF & NAME-O-RAMA
7 PAX – Ant man, Dr. Jugs, Goldie, Chairman Mao, F150, Plus One, Eruzione, Ina, Teasip, Boomer, Neutered, Coach K, Alright Alright
Q: Special Sauce

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of mumble chatter this gloom as PAX felt good with the warm weather and seeing RUSH week was upon the sorority house of SMU. Teasip serenaded us with one last rendition of the wake fight song after Mary while singing over the sorority’s rush week songs!

ANNOUNCEMENTS:

Mosey, Rejection, Everest, Bearmuda

THE SCENE:  38 and balmy
AO: Mockingbird Station
F3 WELCOME
WARM-O-RAMA:
Side Straddle Hop x20
Imperial Storm Trooper x10
Hillbillies x 10

THA THANG:
Mosey to underground deck

Burpee Back mountain – partner up, one partner burpees, other partner runs backwards up the ramp and then forward back down. Flapjack. Continue until reach cumulative 100 burpees.

At this point the mockingbird station security guard kicked us out of the parking garage due to our interference with the numerous people attempting to park to shop at 0530. Moseyed to the stairs.

Everest x 3 – ATMs (15 shoulder touches, 10 tempo merkins, 10 normal merkins). On completion of ATM, lunge walk up the stairs to the top, with a squat after each lunge. Return back down the stairs after reaching the top. rinse, repeat.

Mosey to bench area.

Dirty McDeuce
3 sets of: Irkins x 12, Dips x 12, Dirkins x 12, OH press x 12
Between the first two sets, PAX performed a Bearmuda triangle (bear crawl in a triangle, 1/2/3 burpees at each point about 20 yards apart).

MARY:
1 minute abs
   Freddy mercury x 20, rugby sit-ups x 20
   WW2 sit-ups x 20, flutter kick ring of fire x 70.

COUNT-OFF & NAME-O-RAMA
7 PAX – F150, Aaarrrggghhh, Jotrz, Coach K, Teasip, Ant Man
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ended with Teasip serenading us with the WF fight song. Still maintains he’d make the bet again – typical hard headed Aggie.

ANNOUNCEMENTS: