Author: Mile High

COUNT-OFF & NAME-O-RAMA

PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce

QIC: Mile High

AO: Caruth Park

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

IST x20

Cotton Pickers x15

Willie Mays x12

Mountaineer Motivators x10

THA THANG:

A roundabout mosey over to the field

Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.

11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run,  9 CDD’s and 2 burpees, run, etc.)

Mosey back

MARY:

American Hammer x32

Homer/Marge

Rugby situps x15

Flutter kicks x15

CIRCLE OF TRUST/BOM:

Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.

MOLESKIN:

There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.

YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.

ANNOUNCEMENTS:

1. Run Ranger Run – log miles
2. Bourbon tasting on Thursday. Bring diapers.
3. There might be a happy hour on Friday. Chairman Mao is championing that cause.

Backblast for 1/28 doubletime run.

PAX: Ina, Alright Alright, Chairman Mao, Spandex

QIC: Mile High

Set out to a nice brisk pace and got the usual comment from AlrightAlright .1 mile in about how he was glad about all the layers he was wearing. At least one layer was shed after the first lap. YHC is grateful that the shedding stopped there. Although, there was discussion about boosting IG followers. 

Apparently MapMyRun has some inconsistencies in tracking so YHC won’t post splits, but AA finished first (as usual) with YHC pretending like he could keep up, Ina was just a bit off his pace from last time, and Chairman Mao modified the route slightly and finished right behind Ina. Spandex made his annual appearance, joining us for the first lap and then ran home. 

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Oatmeal, Icebox, Chairman Mao, Ina, AlrightAlright, Coach K, Gambler
QIC: Mile High

AO: Katy Trail
F3 WELCOME & DISCLAIMER: Given.

WARM-O-RAMA:
SSH x15 IC
ISS x15 IC
Windmills x12 IC

THA THANG:
Mosey over from La Madeleine to the Katy Trail

Quarter Mile
It was here that YHC explained that this exercise was entitled “The Burden of Leadership.” At each interval, the first person to cross the line would have to perform subsequent exercises and the next interval with a 30 pound ruck. To ensure those toward the back did not feel left out, the last person across was required to do the same with two 5 lb. dumbbells.
Merkins x8 IC
Squats x8 IC
CDD x8 IC
QM
Overhead Claps x8 IC
Calf Raises x8 IC
LBC x8 IC
QM
Plank 30 seconds
Lunges x8 (each leg) OYO
Rugby sit-ups x8 IC
QM
Alternating shoulder taps x8 IC
Freddie Mercury x8 IC
Overhead Press x8 IC
QM
It was at this point that Ina suggested a new rule that you only had to carry the ruck one time. Aaarrrggghhh volunteered to bear the burden.
Merkins x10 OYO
Squats x9 IC
CDD x8 IC
QM
Plank 30 sec.
Lunges x8 (each leg) OYO
Rugby sit-ups x8 IC
QM
10 count rest
QM – Native American run
All weights and rucks were dropped
Burpees x5 OYO (how could burpees not be included?)

Mosey back

CIRCLE OF TRUST/BOM:
YHC encourage everyone to listen to the 43 feet podcast and AlrightAlright added that it is best to start from episode 1. YHC then offered prayer expressing thanks for a group that builds leadership among men and requested that we remain humble and that our pursuits are for selfless self-improvement.

MOLESKIN:
YHC is grateful to the PAX for bearing through his VQ. AlrightAlright offered the encouragement that any screw-ups would be promptly pointed out, for which YHC was appreciative. The Freddie Mercury’s brought on the usual mumblechatter until one PAX (The Gambler?) pointed out a past venue for a Queen concert: Rite-Aid. (There is a possibility that what was actually said was “Live Aide.”) Upon hearing this, AlrightAlright recanted all past statements of overratedness and speculation began on how CVS would be able to keep up. Nickleback coupons were offered as a potential solution.
YHC’s stated goal for this #katytrailthursday was to keep pace with AlrightAlright. Despite his best efforts, YHC was unable to weigh him down, speculating that the intervals with the 30 pound ruck only served to free AlrightAlright up on subsequent intervals.
The PAX proved that this group is made of Leaders. Many, and possibly all, PAX volunteered to take the ruck, even when they did not cross the line first.

ANNOUNCEMENTS:
1. Happy Hour this Friday…not sure if voting is officially closed or still open
2. F150 posted Venmo and Paypal information to help cover the cost of the website. Everyone is encouraged to chip in $5.