Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2. 

Core and Cardio on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Goop, Teasip, Special Sauce, Aaarrrggghhh, Coach K
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to Trail

Peter Parker with Merkin x 8 IC

1/4 mile – Toe Touch x 15 IC

1/2 mile – Freddy Mercury x 15 IC

1/4 mile – Right Side Crunches x 10 IC

1/2 mile (1/4 mile down and back) – Left Side Crunch x 10 IC

1/4 mile – LBC x 15 IC

1/2 mile – Native American Run – Rugby Sit Up x 15 IC

1/4 mile – 10 Burpees OYO

Mosey Back – 15 WWI situps OYO

 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC tried to cover more distance by incorporating some 800 m stretches on the trail. It was a nice, cool morning and we ran about 3.5 miles, got in some core work, and had a glorious workout.  Some comments were made about tailbone issues with the core work on the trail.  YHC doesn’t really notice tailbone issues but perhaps that is because I have more padding – not necessarily a good thing…Other than that I hope the PAX enjoyed the workout and got their daily dose of core and cardio on the Trail.  

ANNOUNCEMENTS:
1. Q source Friday at 11:30 in Preston Center

Thursday at the Track

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sally, Icebox
QIC: Ina

AO: SMU Track
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 20 IC

Mosey to track

THA THANG:
800 m run

R: Rosalita x 20 single count IC followed by 1/4 mile

E: Elevens (Sprint 100 m then 1 Burpee/Sprint back 100 m then 10 merkins) – We got through 7 burpees and 4 merkins and YHC went on to next exercise due to time – 50 m would have been more efficient for this exercise – followed by 1/4 mile

S: Starfish Crunch x 10 IC

O: Overhead press x 20 IC followed by 1/4 mile

L: Alternating Lunge x 20 IC

V: V Ups x 20 OYO followed by 1/4 mile

E: Escalator (10 tuck jumps OYO/20 Rugby situps OYO/30 arm circles IC/40 squats IC)

Mosey back to La Madeline

MARY:
In workout

CIRCLE OF TRUST/BOM:
YHC shared the definition of resolve (To decide firmly on a course of action) as many of us are probably setting/thinking of goals for 2020.  Decide on what you want to accomplish and accept the good and bad in the journey.  Stay strong as you strive for your goals!  YHC then prayed us out.  

MOLESKIN:
It was a balmy (adjective given by Sally) morning but with the wind had a slight chill.  Icebox felt it was definitely cooler at the track then at La Madeline.  At one point during the workout, Sally and Coach K noticed a family of foxes at the track hiding in the bushes.  Luckily, they kept to themselves and let us run freely.  Although Coach K was hoping for the Mustang, I hope the workout proved to be challenging and fun!   Huge thanks to the PAX for joining YHC this glorious morning!

ANNOUNCEMENTS:
1. None

Double-time – Double the fun

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Dr. Seuss, Sally, Abercrombie, Stingray
QIC: Ina

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
None

THA THANG:
2 laps for 5 miles (some get close to 5.5 by running extra as time allows)

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much, some fast guys and some not as fast guys ran and got some good cardio.

ANNOUNCEMENTS:
1. This Friday is the CSAUP
2. 

Pass the Baton on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Aaarrrggghhh, Ina, Olive Oil
QIC: AlrightAlright

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given 

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to Katy Trail – Aaarrrggghhh was asked to choose between Garage, Bridge, Trail

Upon arrival at the Trail, AlrightAlright passed the Q baton to me (Ina) – Surprise!

1/4 mile – Merkins x 5 IC – Overhead claps x 10 IC

1/4 mile – Squats x 5 IC – Burpees x 10 OYO

1/4 mile – Side Lunge x 10 jog to benches.  Irkins x 10 IC – Derkins x 10 IC – Dips x 10 IC

1/4 mile – Burpees x 10 OYO

1/2 mile back – Native American Run (A quick pace made it tough for YHC) – 10 Burpees x 10 OYO

1/4 mile – Lunges x 10 IC – Angels in Outfield x 10 IC

1/4 mile to finish

Mosey back.  Bear crawl sidewalk

 

MARY:
Freddy Mercury x 20 IC

LBC x 15 IC

Flutter kicks x 12 IC with a 6 inch hold at end

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
I didn’t hear much mumble chatter as I was at the back of the pack on the trail.  It was a good morning, cool weather, got about 3.1 miles overall.  

ANNOUNCEMENTS:
1. Event on November 1st

Ina’s Playground

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast, Icebox, Draper, Sweet Baby, AlrightAlright, Coach K, PowPow
QIC: Ina

AO: Burleson Park : Saturday, June 22, 2019
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Jump Lunge x 10 IC

Windmill x 10 IC

THA THANG:
Run big loop around park

Ab Party #1 

Flutter kicks/Plank on elbows/Rugby sit ups/x-ups – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 1 – All Pax asked to partner up

Partner 1                                                     Partner 2

Long jump down/back                          Cherry picker and press with  10 lb wts.

(3 rounds)                                                    (3 rounds)

Run small loop

*Med ball Russian twist/toss              *Med ball Russian twist/toss

(15 reps)                                                          (15 reps)

Run small loop

Frisbee walrus down/back                  Jump rope

(3 rounds)                                                     (3 rounds)

Run small loop     

*Merkin – 5 yds                                         *Merkin – 5 yds

(10/8/6/4/2)= 30 total                            (10/8/6/4/2)= 30 total

Run small loop

Pull ups x 5                                                 Dips x 10

(3 rounds)                                                   (3 rounds)

Run small loop

*Partners do same exercise

After all were completed, PAX ran another big loop around park.

Ab Party #2

6 inch hold/J Lo/LBC – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 2 – Due to time, each group was asked to try and complete one station with the run

Partner 1                                                      Partner 2

Sprint down/Burpee back                   Shoulder press with 5 lb wts.

(3 rounds)                                                     (3 rounds)

Run small loop

*Med ball sit up/toss                              *Med ball sit up/toss

(15 reps)                                                        (15 reps)

Run small loop

Frisbee inch worm down/back          Jump rope(R leg down/L leg back)

(3 rounds)                                                    (3 rounds)

Run small loop     

*Merkin – 10 yds                                      *Merkin – 10 yds

*(9/7/5)= 21 total                                       (9/7/5)= 21 total

Run small loop

Bench jump x 5 (continuous)              Al Gore

(3 rounds)                                                     (3 rounds)

Run small loop

*Partners do same exercise

 

MARY:
Ab Party #1 – #2

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Even in the warm, humid temperature, PAX were upbeat and ready for the challenge.  The goal was to keep everyone moving with core, cardio, multiple exercises, and no down time.  Worked with partners to push and encourage each other.  We all got through round 1 and both Ab parties, and one station of round 2.  The frisbee walrus was (again) a crowd favorite, proving to be more difficult with 3 rounds and slightly uphill.  Coach K and I discussed some possible modifications to get through more of round 2 next time.  Tclaps to AlrightAlright for posting for half the workout even though he had a commitment at 0845.  Tclaps to Icebox for providing tunes requested by YHC when he arrived (he was prepared)!  

ANNOUNCEMENTS:
1. Sweet Baby is working on F3 Dallas shirts
2. Several races coming up – see Band

Lap Ladder

DATE: 5/30/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to the track for the lap ladder

400 m run – Merkins x 5 IC

800 m run – Merkins x 6 IC

1200 m run – Merkins x 7 IC

1200 m run – Merkins x 8 IC

800 m run – Merkins x 9 IC

400 m run – Merkins x 10 IC

Total of 4800 m = 3 miles

Mosey back to La Madeleine

MARY:
Sky Crunches x 15 IC

Rugby x 10 IC

LBC x 15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Not much mumble chatter as we were pretty spread out during the running portion of the workout.  We got over 3.5 miles in so a solid morning of work.

ANNOUNCEMENTS:
1. QSource Friday
2.

Burpees and cardio

DATE: 5-5-19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K
QIC: Ina

AO: Germany Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 10 IC

Windmill x 5 IC

THA THANG:
30 burpees – Run 1/2 mile : Repeat 4 times for a total of 120 burpees and 2 miles.  We then walked 1/4 mile, jogged 1/2 mile, walked 1/4 mile to finish the morning workout.

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
Thankful to Coach K for joining me this morning for the workout.  He is in much better shape for the Spartan race than me, so I tried to convince him to join me in Austin in 2 weeks!  Aroo!

ANNOUNCEMENTS:
1.
2.

Another Ruck and Run Monday

DATE: 4/22/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow with Josie, Ultra – Ruck

AlrightAlright, Oatmeal, Sally, Gold Digger, Chairman Mao, Sex Panter – Run
QIC: Icebox with Maverick – Ruck

Ina – Run

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
Straight to work

THA THANG:
Ruck 2.5 miles

Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On the ruck the topic of conversation was turkey fryers.  On the run, we got spaced out. There was a headwind that was tough to run through but we all made it.  AlrightAlright, Oatmeal, Sally finished with solid times and continue to get faster.  YHC, Chairman Mao, Sex Panther, and Gold Digger (even with a few pit stops) got some good work in.  A great turnout to start the week.

ANNOUNCEMENTS:
1. Attend QSource on Wednesday or Friday
2.

Back on the trail

DATE: Thursday, April 11

COUNT-OFF & NAME-O-RAMA:
PAX: Eli, Oatmeal, Special Sauce, Aaarrrggghhh, Chairman Mao, Walmart
QIC: Ina

AO: Katy Trail
F3 DISCLAIMER & WELCOME:

Given by Rump Roast

WARM-O-RAMA:
Led by Rump Roast:

SSH x 20 IC

IST x 20 IC

Daisy Pickers x 15 IC

Mosey to the trail

THA THANG:
Run 1/4 mile – Overhead press x 18 IC

Run 1/4 mile – Angels in Outfield x 18 IC

Run 1/4 mile – Dips x 18 IC

Run 1/4 mile – 3 rounds of box jumps every other step on stairs

Run 1/4 mile – Single count merkins x 18 IC

Run 1/2 mile back – Native American run

Run 1/2 mile back

Run 1/4 mile to finish – Burpees x 18 OYO

Mosey back to La Madeleine

MARY:
Freddy Mercury x 18 IC

CIRCLE OF TRUST/BOM:
Discussed Eli as a track athlete at HP where he sealed a district championship for the team with his place/effort in the mile.

MOLESKIN:
Great to have Walmart, Oatmeal, and Aaarrrggghhh back on the trail.  Eli and Sauce ran well, Chairman Mao finished strong, overall a great run.  Reps on trail were 18 for the start of the Masters.

ANNOUNCEMENTS:
1. Attend Q source
2. 2nd F is on Friday