COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow, Ina, Gambler, Big Tex, Special Sauce, Oatmeal, AAARRRGGGHHH, Avril
QIC: Draper
AO: La Madaline
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
15x SSH IC
10x IST IC
THA THANG:
Mosey to KAty Trail
Run 1/4 Mile
Complete the following:
10x Knee to elbow
10x Inchworms
10x Sit-up
10x Shoulder tap
Run 1/4 Mile
Complete the following:
5x Burpees
10x Lunges
10x IST
10x Merkins
10x Plank Jacks
10x Squats
Run 1/4 Mile
Complete the following:
10x Knee to elbow
10x Inchworms
10x Sit-up
10x Shoulder tap
Run 1/4 Mile
Complete the following:
5x Burpees
10x Lunges
10x IST
10x Merkins
10x Plank Jacks
10x Squats
Continue this pattern till the last 1/4
10x Flutter Kicks
Run last 1/4 Mile
Mosey back to La Madeline
Complete the following:
10x Knee to elbow
10x Inchworms
10x Sit-up
10x Shoulder tap
CIRCLE OF TRUST/BOM:
YHC gave thanks for this group especially after being away for almost 2 months. YHC noticed a void without F3 so is grateful to be back.
MOLESKIN: Great running weather today and a good turnout. KTT won the Thursday attendance challenge once again. Good mumblechatter and great effort by all the PAX
ANNOUNCEMENTS:
1) CSAUP – 4x4x24 in February
2) Patriot Run “Run Ranger Run” in February – get signed up!
3) Q source lunch today – Ozonas @ 11:30am
4) TID 18k – March
5) Grow Ruck San Antonio – April — COMMIT!
6) PEP clothes donation – BRING TO JAN 30th WORKOUT