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Sweet Sixteen on the trail

DATE: 3 – 28 – 19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Oatmeal, MySpace, Eli, Sally, Chairman Mao, Special Sauce
QIC: Ina

AO: Katy Trail

F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 16 IC

IST x 16 IC

Squats (Single Count) x 16 IC

Windmills x 16 IC

Mosey to Trail

THA THANG:
With a March Madness theme in mind…

Sweet Sixteen – 1600 m run (1 mile)

Elite Eight – Rugby situps x 8 IC/Run 800 m (1/2 mile)

Overtime – Overhead claps x 8 IC/Run back 800 m (1/2 mile)

Final 4 – Merkins x 4 IC/Run 100 m (1/4 mile)

Close grip merkins x 4 IC/Run 100 m (1/4 mile)

Wide grip merkins x 4 IC/Run 100 m (1/4 mile Native American)

Peter parker merkins x 4 IC/Run 100 m (1/4 mile)

MARY:
LBC x 16 IC

Sky crunches x 16 IC

6 inch hold

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
We covered about 3.5 miles today, so a good day!  Weather was great and the PAX seemed to enjoy their time on the trail.  Although I don’t know if Eli even broke a sweat.

ANNOUNCEMENTS:
1. Q source
2. Rump Roast with the VQ tomorrow!

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Work to get better

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Chairman Mao, Sally, MySpace, Sex Panther
QIC: Ina

AO: La Madeleine/ Katy Trail
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC (Followed by 4 OYO)

IST x 10 IC (Followed by 2 OYO)

Windmill x 10 IC (Followed by 2 OYO)

Squats x 5 IC (Followed by 1 OYO)

Mosey to Katy Trail

THA THANG:
Before we hit the trail, Burpees x 10 OYO (Followed by 1 OYO)

Run a mile – Overhead press x 30 IC (Followed by 6 OYO)

Run a 1/4 mile then back (total 1/2 mile)  – Merkins x 10 IC (Followed by 2 OYO)

1/2 mile Native American Run – Overhead claps x 20 IC (Followed by 4 OYO)

Run 1/2 mile

Mosey back to La Madeleine

MARY:
None due to time

CIRCLE OF TRUST/BOM:
Discussed extra reps were 10% extra of the “normal” count during warm up and pain stations.  We must strive to get a little bit better every day, whether that be in your exercise (King), diet (Queen), relationships, job, etc.  We are either getting better, or we are getting worse.  We don’t stay the same.  I highly encourage you to attend a Q source meeting, they are great and you will get better in your quest to be a HIM.

MOLESKIN:
Not much chatter on the trail, or at least I didn’t hear much (old age, breathing hard, etc.).  Great job to sex panther making it 3 days in a row and taking on katy trail Thursday!  Also great to see MySpace on the run this morning!

ANNOUNCEMENTS:
1. Q source Friday at 11:30 am – Make time to attend.

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Speedy Sally

COUNT-OFF & NAME-O-RAMA:
PAX: Sally
QIC: Ina

AO: Flagpole Hill (Double-time)
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
None – weather was glorious (except for the headwind on the uphill)

THA THANG:
Run 5 miles

MARY:
None

CIRCLE OF TRUST/BOM:

MOLESKIN:
We discussed the CSAUP event approaching quickly, this conversation lasted about a mile then the ability to chat disappeared due to fast pace and trying to keep up with Sally.

Speedy Sally finished in 37:55 and YHC finished in 38:05.  We then walked as we waited on the ruck group.  We were both pleased with our times for the morning.

ANNOUNCEMENTS:
1. CSAUP March 2

2. RunRangerRun miles

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All By Myself – Encore

COUNT-OFF & NAME-O-RAMA:
PAX: None
QIC: Ina

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: 

Given (mentally)

WARM-O-RAMA:
None

THA THANG:
5 mile double time

Avg. pace 7’26” for a distance of 5.04 miles

MARY:
None

CIRCLE OF TRUST/BOM:
YHC prayed us out, asking for a quick recovery for Oatmeal.

MOLESKIN:
As I finished my run and began to wait for the ruck group, the worry started to creep in as 6:24 am rolled by (unusually late for a ruck).  I had decided I was calling 911 if they did not show by 6:30, but luckily at 6:25 I heard some chatter and learned of the unfortunate injury to Oatmeal and the miscalculation of distance to be covered in amount of time remaining. I wanted to join the ruck but I will not be able to join on March 2nd, so I figured I would double-time just in case another PAX wanted to run.  Alas, no one did and so I ran All By Myself – an encore to Alright Alright from a few weeks back.

ANNOUNCEMENTS:
1. Wednesday night 6:00 pm at Chick-fil-a on Hillcrest
2. I also have a daughter in GS, so let me know if you want some GS cookies.

3.  CSAUP – March 2nd

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Speed Ladder and some cardio

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Antman, Sally, Plus One
QIC: Ina

AO: Burleson Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Monkey Humpers x 5 IC

Mosey to the garage

THA THANG:
Speed Ladder with sprint : 1 foot each square down and back (PAX do Overhead press while waiting)

2 feet each square down and back (PAX do Overhead clap while waiting)

2 feet in 2 feet out down and back (PAX do Angel in Outfield while waiting)

1 hand each square with merkin at each rung down and back(PAX do air squats while waiting)

2 hands in 2 hands out with 5 hand release merkins after sprint down and back (PAX lunge while waiting)

Jump Ropes: 2 feet x 50 OYO – Left foot x 25/Right foot x 25 OYO – High Knees x 50 OYO – Repeat

Cone Jumps: 2 feet side to side over cone x 20 OYO – Left foot side to side over cone x 10 OYO – Right foot side to side over cone x 10 OYO – 2 feet front to back over cone x 20 OYO

Exercises: Burpees x 5 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5 add LBC x 20 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20 add Overhead press x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20 add diamond merkins x 10 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10 add star jumps x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10, Star jumps x 20 add shoulder press x 10 – Run up 2 ramps cross over back down

Mosey back to park

MARY:
1 minute of plank

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much chatter as we were tired from Christmas Day activities.  Most PAX shared eating habits had not been that great for the past few days, ready to get back to F3 workouts.  Overall a great morning for a workout.

ANNOUNCEMENTS:
1. Katy trail tomorrow

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Countdown 2 Christmas

COUNT-OFF & NAME-O-RAMA:
PAX: Mile High, AlrightAlright, Aaarrrggghhh, Special Sauce, Teasip, Icebox
QIC: Ina

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

Given

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmills x 10 IC

Mosey to the trail for Countdown 2 Christmas (19 days away!)

THA THANG:
Run 2 intervals (1/2 mile)
Overhead press (single count) x 19 IC
Squats (single count) x 18 IC
LBC (single count) x 17 IC
Angels in Outfield (single count) x 16 IC

Run 2 intervals (1/2 mile)
Merkins (single count) x 15 IC
Iron Mike (single count) x 14 OYO
Flutter Kicks (dbl count) x 13 IC

Run 2 intervals (1/2 mile)
Diamond merkins (single count) x 12 IC
Jump Tucks (single count) x 11 OYO
X Men (dbl count) x 10 IC

Run 2 intervals back (1/2 mile)
Overhead claps (single count) x 9 IC
Lunge (single count) x 8 OYO
Freddy Mercury (dbl count) x 7 IC

Run 2 intervals (1/2 mile) Native American run
Carolina Dry Dock (single count) x 6 IC
Burpees x 5 OYO (crowd favorite)
Rugby sit up (dbl count) x 4 IC

Run 2 intervals (1/2 mile)
T-merkins (single count) x 3 IC
Star Jumps x 2 OYO
Spider man x 1 IC

Mosey back to La Madeleine for a solid cardio day getting about 3.5 miles total

MARY:
None (did not have time as the countdown took the entire time)

CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for sending the true gift of this holiday season to die on the cross.

MOLESKIN:
Icebox purchased some new kicks so he could attend more Thursday workouts, he flew down the trail. Teasip again posted even though he was not feeling great and AlrightAlright fought through some pain as well; both finished strong. Aaarggghhh was a bit perplexed with my communication of 800 m runs but eventually realized it was a long distance day; he loved every minute. Mile High was steady throughout the run, picking different paces to jog with different PAX. Special Sauce, still basking in his glory of winning Q of the year, was excited to get some mileage in this glorious morning. Overall a great workout!

ANNOUNCEMENTS:
1. Happy hour December 14th

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4 station rotation

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oatmeal, Mile High, Gambler, Pepper, Rump Roast, IPA (Houston), Lars (Columbus)
QIC: Ina

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to soft top

THA THANG:
Pax got into groups of 2 or 3 and went to a station to complete as many rounds of the 3 exercises as possible in 5 minutes.

Station 1:  Ring pull ups x 5, Burpees x 10, Jump Rope x 50

Station 2: Overhead claps x 30, Overhead press x 30 with 10lb dumbbells, Shoulder Front/Side raises x 15 with 5lb dumbbells

Station 3: Lunges x 20 (10 each leg), Star jumps x 10, Carolina Dry Docks x 10

Station 4 (Favorite of stations): Dips x 15, Frisbee mountain climbers x 20, Frisbee walrus down and back

After round one of stations mosey to tennis courts: Sprint down and back, down and back.  Repeato.  Mosey back to soft top rotate stations.

After round two of stations mosey to tennis courts: Frog jump to lamp post, bear crawl.  Frog jump to lamp post, crawl bear.  Sprint down and back.  Mosey back to soft top rotate stations.

After round three of stations mosey to tennis courts: Run suicide mosey back to soft top rotate to final station.

After round four of stations circled up for some Mary

MARY:
LBC x 15 IC

Freddy Mercury x 15

Rugby x 10 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Frisbee Walrus was a hit on this glorious morning.  AlrightAlright was extremely pleased with the jump rope station.  Rump Roast proved to be a man of his word and was ready to workout this morning, and as promised YHC kept the long distance cardio to a minimum.  It was great to have IPA and Lars join as they are in town for Thanksgiving.

ANNOUNCEMENTS:
1. Shirt order ends tonight
2. Happy Thanksgiving

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Back-to-the-track

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

AO: La Madeleine on Mockingbird
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
Mosey to SMU track for some good cardio work.
400 m run followed by Merkins x 10 IC
400 m run followed by Squats x 10 IC\
400 m run followed by Shoulder Press x 25 IC
400 m run followed by Burpees x 15 OYO
800 m run followed by Overhead claps x 20 IC then PAX were asked to find a partner

Partner 1 – 300 m shuttle (6 trips 50 m out and back) – Partner 2 – Bobby Hurley (Partners switch after partner 1 completes shuttle run)

Partner 1 – Lunge 50 m and back – Partner 2 – 25 Left foot/25 Right foot/50 both feet jump ropes (Partners switch after partner 1 completes 100 m of lunges)

Partner 1 – Broad jump 50 m, sprint back – Partner 2 – 5 diamond merkins/10 wide grip merkins/15 merkins)

800 m run to finish up the morning

Mosey back to La Madeleine

MARY:
None

CIRCLE OF TRUST/BOM:
YHC shared some thoughts on the importance of perseverance in our daily walk.  Stay positive and fight through.  Grateful to the PAX for allowing me to share about my own struggles in which perseverance is needed.

MOLESKIN:
The PAX were a little disappointed about going back to the track (2 weeks in a row) but appeared to be pleased with the amount of cardio.  AlrightAlright was very excited to see the jump ropes this morning.  Overall a great day and hopefully a great beatdown.

ANNOUNCEMENTS:
1. Q of the year contest coming soon per AlrightAlright

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F3 Spartan themed workout

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Aaarrrggghhh, Ina
QIC: Ina

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmill x 15 IC

THA THANG:
30 burpees followed by 800 m run x 4 OYO
Total = 120 burpees and 2 miles

Box Jumps x 15

MARY:
LBC x 20 IC
Freddy Mercury x 15 IC
Reverse Crunch x 15 IC
Sit up x 6 IC

CIRCLE OF TRUST/BOM:

MOLESKIN:
Alright Alright got 30 extra burpees waiting on the others to finish raising his total to 150.  He said he wanted 3 more donuts today.  Great morning for a spartan themed workout.  YHC prayed us out.

ANNOUNCEMENTS:
None