COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright (sort of), Coach K, Draper, F150, Green Peace (Wily Loman from Ohio), Ina, Sally, Special Sauce
QIC: Teasip
AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15
IST x12
Vegetable Picker x12
THA THANG:
Mosey over to the Katy Trail, starting with 10 merkins, then some quarter mile intervals:
Quarter mile, OH claps x 15, OH Press x 20
Quarter mile, Rugby situps x 15, Mountain climbers x 15
Quarter mile, Step ups x 12, Dips x12
Quarter mile, 10 burpees, then start the journey back
Quarter mile, no exercises as we then partnered up for the next quarter mile. Partner 1 starts bear crawling, while Partner 2 runs to the next quarter mile mark and back to Partner 1. Flap jack and keep going until finished bear crawling a full quarter mile.
Indian Run the last half mile as we were short on time, then mosey back to the start.
MARY:
Done throughout the workout
CIRCLE OF TRUST/BOM:
YHC quickly prayed us out since we were a couple minutes late
MOLESKIN:
Not a lot of mumblechatter until the bear crawls, when there was quite a bit. Alright Alright had a blowout and had to head back to La Madeline after the first half mile, but apparently workout out solo while waiting for us to return. He even mentioned that he partook in some bear crawling as well. Some complaints, but several of the PAX enjoyed the change of pace of not just running quarters, but incorporating the bear crawls (at least YHC chooses to believe that was case).
ANNOUNCEMENTS:
1. Jingle & Mingle next Saturday 12/14
2. F3 Holiday Party next Sunday 12/15