#doubletime

DATE:  10-21-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY: 

none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Wet morning after tornado touched down.  We had to Omaha since area near White Rock creek was flooded.  I didn’t get splits because I lost my watch at the State Fair the prior weekend.

“Merica” – aka “Sally Can’t Steal My Thunderlips”

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus 1, Rump Roast, 
QIC: Thunderlips

AO: Caruth
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
20 SSH

10 MERKINS

20 IST’S

THA THANG:
MOSEY TO PLAYGROUND AND PAIR UP – ONE PARTNER DOES EXERCISE  WHILE OTHER PARTNER MAKES 0.4 MI LOOP BACK AROUND CARUTH STREET.

M – 100 MERKINS WHILE PARTNER

E – 100 EL CAPITANS (MODIFIED LUNGE)

R – 100 RAISE THE ROOFS

I – 100 IMPERIAL STORM TROOPERS

C – 100 CAROLINA DRY DOCKS

A- 100 ARM CIRCLES

MOSEY TO OTHER PLAY GROUND

PAX TOOK TURNS ALTERNATING BETWEEN 5 PULL UPS AND 10 DIPS FOR A TIME OF 5 MIN

PAX TOOK TURNS ALTERNATING BETWEEN 5 PUSHUPS 10 DIPS AND 10 LBC’S FOR 5 MIN

MARY:.
BOWS AND TOES ALTERNATING RIGHT AND LEFT LEG UP

LEFT AND RIGHT ARM UP

HOLD PUSH UP POSITION

LBCS

FLUTTERS

CIRCLE OF TRUST/BOM:
YHC PRAYED US OUT

MOLESKIN:
NOBODY SEEMED TOO HAVE LET THE HOLIDAY SLOW THEM DOWN TOO MUCH.  THERE WASN’T A LOT OF COMPLAINING EVEN THROUGH IT WAS 85% HUMIDITY.  WORKOUT WAS A GOOD DOSE OF UPPER BODY STARTING SLOW AND ENDING STRONG.  

ANNOUNCEMENTS:
1. NONE

#doubletime 5-20-2019

DATE: 5-20-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY: 

none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Muggy humid morning – no wind.  Gold Digger and yhc cleaned up the rear of the pack.  There was lots of storm debris and Sally decided to hurdle all of it.   Peacocks were out in full force.  Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing).  You don’t have to worry about stepping in potholes anymore.

Gold Digger and YHC Splits:

1 mi – 7’08”

2 mi – 8’42”

3 mi – 8’58”

4 mi – 9’28”

5 mi – 10’00”

ANNOUNCEMENTS:
Friday Q-Source – details TBD

#doubletime 4-15

DATE: 4-15-2019

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Oatmeal, Alright Alright, Ina,
QIC: Thunderlips

AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
5 mi run

MARY:

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
Tough run for YHC.  Beautiful morning and sunrise on the hill.

ANNOUNCEMENTS:
none

#doubletime 4-29

DATE: 4/29

COUNT-OFF & NAME-O-RAMA:
PAX: Golddigger, Special Sauce, Alright Alright, Pow Pow, Sally,

QIC: Thunderlips

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
none

THA THANG:
#doubletime 5 mile run

MARY:
none

CIRCLE OF TRUST/BOM:
YHC Prayed us out

MOLESKIN:
OYO 5 mile run.  15-20 mph headwind from the West made portions of the run tough.  Weather was otherwise perfect

ANNOUNCEMENTS:
Chairman will be sending out details on volunteering at Bonton Farms.

Home

3-22 Arm Beatdown

#backblast

3-22-2019

COUNT-OFF & NAME-O-RAMA:

PAX: Schnitzle, Alright Alright, Sex Panther, Ice Box, Rump Roast, My Space, Ant Man,

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:

Arm Circles x 1 Min OYO

SSH x 30 IC

Merkins x 20 IC

Seal Jacks x 20 IC

Wide Grip Merkins x 10 IC

Mosey to playground soft top

THA THANG:

64 Burpees 20x(3)+4 on last set

32 dips & 32 merkins

MoSey  to field

16 jump squats

8 flying merkins

Final Four

Bear Crawl to stations

1. 20 merkins

2. 10 burpees

3. 20 jump squats

4. 20 lunges ea side

3 Gassers length of soccer field

MARY:

Flutters 10 IC x 3

Dolly 10 IC x 3

Rosalita 10 IC x 3

LBS’s x 10 IC x 7 IC x 5 IC x 3 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

There was some march madness mumble chatter.

QIC disclosed he hates running long distances so rarely will he ever Q a running intense session.

QIC was admonished for concluding 1 min early.

Drawing a blank on anything else that was discussed…

ANNOUNCEMENTS:

1. Next week F3 focusing on Mental Health and Depression…

2. Saturday Morning – 3-23 Q @ 0700 Burleson Park – QIC – IceBox

3-15 – Thunderlips VQ

#backblast

COUNT-OFF & NAME-O-RAMA:

PAX: Special Sauce, Chairman Mao, Sally, Alright Alright, Sex Panther, Coach K, Teasip, Oatmeal, Rump Roast, My Space, Icebox.

QIC: Thunderlips

AO: Caruth Park

F3 DISCLAIMER & WELCOME:

Given

WARM-O-

RAMA:

Hot start – Mosey to Tennis Courts

Shoulder Warm Up:

Arm Circles x 1 Min OYO

SSH x 30 IC

Burpees x 25 OYO

Seal Jacks x 30 IC

Close Grip Merkins x 10 IC

Ray Lewis’s x 25 IC

Wide Grip Merkins x 10 IC

Dirkins x 10 with Partner

THA THANG:

Bottom Feeders:

Wheelbarrow with Partner 20 yards then complete 20 Dirkins OYO – swap with partner and return to starting point.

Broken Wheelbarrow (one leg free) with Partner 20 yards then pair completes 30 Merkins OYO (Swap positions and Partner repeat going back)

Empty Wheelbarrow (facing up) with Partner 20 Merkins OYO (on knees)

Lunges across tennis court and reverse lunges back

Mosey to Playground

Circuit for 8 minutes which included 5 Pullups, 10 Merkins, 15 Squats

Finished with Dips on Benches x 25 IC.

MARY:

Hold Em Ups x 20 IC (2 sets)

Dolly x 20 IC

Rosalita x 20 IC

LBS’s x 15 IC

Flutter Kicks x 15 IC

Knee Ups/Rugby Situps x 15 IC

Freddie Mercury’s x 15 IC

CIRCLE OF TRUST/BOM:

Circle up to pray.

MOLESKIN:

Lots of mumble chatter but VQ was too busy thinking about stuff to recall all of it – here are the cliff notes…

MumbleChatter – Pax suggested “Prime Time” would be great FNG name for a super cocky FNG.

QIC kept stopping exercises on rep increments other than intervals of 5 which invited mumblechatter.

PAX learned not to make eye contact with partner during “empty wheelbarrowing”.

PAX complained of all the Merkins this week.

PAX mentioned that MARY on the soft top was more enjoyable than MARY on pavement or turf.

QIC Brought favorite beer (Love Street Kolsch from Karbach) to celebrate VQ

Chairman Mao showed his knowledge of Deep State mind control programs by spouting off facts about Project MKUltra.

ANNOUNCEMENTS:

1. Q-Source today at 1230 @ Hopdoddy

2. Saturday Morning – 3-16 Q @ 0700 Burleson Park – QIC – Plus One