No Mustang, just #theTrail

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Avril, Chairman Mao, Gambler, Ina, Meatball, Oatmeal, Pow Pow, Special Sauce
QIC: Teasip

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given, with the COVID disclaimer

WARM-O-RAMA:
SSH x15, IST x15, Squats x10

THA THANG:
Mosey to the trail for quarter intervals with the following exercises:

-OH Press x20, The Bird/Angels in the Outfield x15
-Irkins x10, Derkins x10, Rugby situps x12 OYO
-Step ups x12, Dips x12, LBC x12
-Carolina Dry Docks x12 
-Box jumps x12, Uptown Crunch x12 only one side
-Uptown Crunch x12 other side, Merkins x12, Yeah Thrusts x20
-Lunge walk 25 yards, then finish the last quarter with Plank Jacks x15, Mountain Climbers x15

Mosey back to La Madeline

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC had promised Ina there would be no #mustang this AM, but when it was 0627 and Ina wasn’t there, YHC debated doing it since it had been so long. But, alas, Ina rolled up in the minivan at 0628, so we moseyed to the trail.
Avril had received a verbal from Bleep, but like many college bound athletes, Bleep changed his commitment the day of. Not sure if he received some impermissible benefits or not. The Infractions Committee is currently investigating and thus he may receive probation or a cervesa reduction for a couple months.
Overall a good time had on the trail with some complaints from Alright Alright about others getting a head start, Avril going a little hard on a few quarters and Ina doing his best dazed and confused of “I stay the same speed, but everyone else keeps getting faster.”
Five PAX did their best #westside impression by hitting up Starbucks after. No PSLs were purchased, but some HIM did purchase coffees for their M’s (Alright Alright and Avril). YHC, Chairman Mao, and Gambler did not partake in the purchase or drinking of caffeinated beverages.

ANNOUNCEMENTS:
1. GrowRuck Aril 9-11
2. F3 Golf coming soon

Toss Of The Coin 3/04/21

#Backblast Katy Trail Thursday 3/4/21

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Jobu, Dirtbag, Gambler, Avril, Big Tex,
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15x SSH IC

15x IST IC

10x Windmill IC

THA THANG:

Mosey to Bishop Blvd

 

Let the coin decide

Heads – Short Loop

Tails – Far Loop

 

Round 1 – Heads

Run the short loop

Burpee w/mountain climbers x 10

Panther shoulder taps x 24

 

Round 2 – Heads

Run the short loop

Burpee w/mountain climbers x 10

Single leg jackknife x 24

 

Round 3 – Tails

Run the far loop

Merkin side reach x 10

jlo’s x 20

 

Round 4 – Tails

Run the far loop

Merkin side reach x 10

Penguin Crunch x 10 ic

 

Round 5 – Tails

Run the far loop

Merkin side reach x 10

Flutter Kicks x 10 ic

 

Round 6 due to time no coin was flipped

Run the short loop

CIRCLE OF TRUST/BOM:

YHC thought a lot about the Q Source topic this week and asked the PAX to continue to look for ways to find positive disruption.  Use Positivity and Empathy to gain support and allies as we make change.

MOLESKIN: YHC wanted to do something different and since it had been a while since KTT ventured to bishop avenue YHC thought that was perfect.  Most of the PAX had never done this version of KTT which was a huge plus.  Using a coin to determine if we ran the shorter or longer distance was a fun idea that seemed to get a lot of excitement.  Despite Rump Roast’s (j/k TCLAPS) sabotage it was a great turnout.  We focused on upper body and core and got about 4 miles in.  Overall great morning with the PAX

ANNOUNCEMENTS:

  • TID 18k Saturday
  • Grow Ruck San Antonio 4/8 and 4/9

2/4/21 Katy Trail

#backblast

COUNT-OFF & NAME-O-RAMA

PAX: The Gambler and Sex Panther

QIC: Aaarrrggghhh

AO: La Madeleine/Katy Trail

F3 DISCLAIMER & WELCOME: Done

WARM-O-RAMA: Curb taps?, veggie pickers and slow side lunges

THA THANG:

Mosey to trail: 9 x hand release burpees

(Each exercise was double count x 9)

1/4 mile: Rugby sit-ups and uptown crunch left

1/4 mile: Rugby sit-ups and uptown crunch right

1/4 mile: Rugby sit-ups and LBCs

1/4 mile: Rugby sit-ups and penguin crunch

1/4 mile: no assist sit-up and reverse crunch

1/4 mile: no assist sit-up and rosalita

1/4 mile: no assist sit-up and flutter kicks

1/4 mile: no assist sit-up and freddy mercury 

Mosey back to La Madeliene 

CIRCLE OF TRUST/BOM: Thankful for all of our friends/family and blessed for such a beautiful morning

MOLESKIN: What a morning to be out. Seemed like the wind was always at our backs. No complaints were heard during a classic Abmazing Katy Trail run. Had to skip the SSH during warm up since we did 10 straight minutes yesterday. 

ANNOUNCEMENTS: 4x4x4x24 starting Friday (2/05), Patriot Run, Texas Independence 18K, Grow Ruck, F3 Golf

1/21/21 Katy Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow, Ina, Gambler, Big Tex, Special Sauce, Oatmeal, AAARRRGGGHHH, Avril
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
15x SSH IC

10x IST IC

THA THANG:

Mosey to KAty Trail

Run 1/4 Mile

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

 

Run 1/4 Mile

Complete the following:

5x Burpees

10x Lunges

10x IST

10x Merkins

10x Plank Jacks

10x Squats

 

Run 1/4 Mile

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

 

Run 1/4 Mile

Complete the following:

5x Burpees

10x Lunges

10x IST

10x Merkins

10x Plank Jacks

10x Squats

 

Continue this pattern till the last 1/4

10x Flutter Kicks

 

Run last 1/4 Mile

Mosey back to La Madeline

 

Complete the following:

10x Knee to elbow

10x Inchworms

10x Sit-up

10x Shoulder tap

CIRCLE OF TRUST/BOM:

YHC gave thanks for this group especially after being away for almost 2 months.  YHC noticed a void without F3 so is grateful to be back.

MOLESKIN: Great running weather today and a good turnout.  KTT won the Thursday attendance challenge once again.  Good mumblechatter and great effort by all the PAX

ANNOUNCEMENTS:

1) CSAUP – 4x4x24 in February

2) Patriot Run “Run Ranger Run” in February – get signed up!

3) Q source lunch today – Ozonas @ 11:30am

4) TID 18k – March

5) Grow Ruck San Antonio – April — COMMIT!

6) PEP clothes donation – BRING  TO JAN 30th WORKOUT

A Gambler’s Q

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Avril, Oatmeal, Ina, Meatball
QIC: The Gambler

AO: La Madeleine (KTT)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
Side straddle hops

Mosey to KTT start

Hackey sacks / drummers

Daisey pickers

 THA THANG:

KTT quarter mile repeats with a mix of burpees, merkins, squat-jumps, and leg raises in between.  Usually in sets of 14.

CIRCLE OF TRUST/BOM:
YHC prayed us out and reminded us to be thankful for each day, even the 14th of January.

Run, Run Rudolph!

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Pepper
QIC: Oatmeal

AO: La Madeleine (KTT)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
Kim Jong Il’s x10 IC
IST’s x 15 IC

THA THANG:

KTT Mosey to Hillcrest and then north on Hillcrest to the Christmas tree in Snider Plaza stopping at random corners to perform the following exercises (rep counts are approximate since YHC omaha’d on the fly)

Jump squats x 10 OYO
IST’s x 20 IC
Nipplers x 10 OYO
Groiners x 15 IC
Lunges x 15 IC
Elf on a Shelf x 20

Once at the Christmas tree, YHC and PAX performed the following with a run up to Rosedale and back:

Reverse crunches x 20 IC
Up downs x 20
Derkins x 10 IC
Overhead press x 20 IC
Little merkin boy*
Pretzel stick x 10 IC
Hurpees x 20

* Listen to Bing Crosby’s Little Drummer Boy in plank position.  For every Pa rum pum pum pum do 2 merkins.  About 3:00 plank with 42 merkins

 MARY:
Jingle balls with remaining 2 minutes

 CIRCLE OF TRUST/BOM:
YHC prayed us out and reminded us the real meaning of the Christmas season and to continue hopeful as we approach 2021.

MOLESKIN:
YHC literally arrived with bells on and a Christmas hits list for the workout.  While not up to the level of Icebox’s Christmas hits list, YHC threw in some old school soul classics along with a few Latin carols to spice things up, which included the workout theme song: Run, Run Rudolph!  With a PAX vote, we agreed to extend the workout to an hour and with that we were off.  As we rounded the turn at Hillcrest and completed the jump squats, Pepper was visited by the ghost of Christmas poo and made a bee line to 7 Eleven for his first-round matchup with Mr. Hankey.  Once at the foot of the Christmas tree, we commenced YHC’s Rudolph exercises and were nearly run over at one point.  There was random talk until YHC rolled out Little Merkin Boy, which sounded too easy with a single merkin for every pa rum pump pum pum so YHC called for two.  It sucked!  Then AlrightAlright piped up about the pretzel crunch YHC had planned equating it to an Uptown crunch, so YHC audibled to a pretzel stick, which added to the suck and will be rolled out again in the future.  At this point, Pepper went to round two with Mr. Hankey and missed the round of hurpees, so YHC and AA graciously agreed to complete another 20 with him before we all began to mosey to Burleson to catch the Second Choicers before they finished their peppermint lattes.  YHC had them join in a few extra Jingle exercises before Pepper, AA and me ran it back to La Mad with two minutes to spare!

Sandbagging It

December 17, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow

AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered

WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC

THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts.  Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.

Let’s get warmed up with gassers and BLIMPS (no sandbag):

Gasser across the five courts to the other side – Burpees x 5

Gasser two lengths (other side and back) – Lunges x 10

Gasser three lengths – ISTs x 15

Gasser four lengths – Merkins x 20

Gasser five lengths – Plank Jacks x 25

Gasser six lengths – Squats x 30

 

Sandbag work

PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.

When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.

Reverse the sandbag carry / jailbreak to return to La Madeline.

MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.

MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure.  YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.

We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.

After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders.  YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.

ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange

Figure 8 SMU Run

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright,  Pow Pow, Ina, Oatmeal, Special Sauce
QIC: Draper

AO: La Madaline
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
Mosey to SMU BLVD

15x SSH IC

15x HillBillies IC

15x Windmill IC

10x Merkins IC


Mosey to the area between the SMU track and SMU stadium

THA THANG:

Run figure 8’s around the stadium and the track.

Each time the PAX made it to the center (1/2 of the 8) complete the following

10x Merkins

20x Squats

30x LBC’s

MOLESKIN: As we started to mosey to meet the 2nd choice PAX’ers a lot of Mumblechatter started as fear of not getting the run in set in.  We met the rest of the PAX at SMU blvd, did a quick warm up and mosey’d between to the stadium and track.  Here I stole @PlusOne’s figure 8 path and the exercises and the PAX were off.  Not much chatter during the workout as everyone was on their own pace.  Most finished a full round of 7 and completed the exercises for 8 which if you were keeping track is 80 merkins, 160 squats and 240 lbc’s.  The elite few made it through round 9.

ANNOUNCEMENTS:

  • Turkey Trot Saturday
  • Q of the year.  Nominations are open and tournament starts Monday 11/30

What is Teasip Spelling?

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

AO: Katy Trail #katytrailthursday
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST  x15, Hillbilly x15

THA THANG:
Mosey to the Trail for quarter mile intervals with the below exercises

OH Claps
LBC
Derkins

Irkins
Step Ups

Dips
Outlaws
Personal Burpees
E2K

Imperial Squat Walkers
Rugby Sit Ups
Carolina Dry Docks

MARY:
Rosalita
Freddie Mercury

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out, including praying for our F3 brother Nomad

MOLESKIN:
YHC rolled into the parking lot at 0515 and was still undecided on whether to hit the Trail or maybe head over to the Bridge. Oatmeal showed up a few minutes later and, after some discussion on the auditor-client relationship and hostility, mentioned the betrayal Aaarrrggghhh had felt the previous Thursday when the PAX didn’t go to the Trail, so YHC decided if Aaarrrggghhh posted, the destination would be the Trail. Aaarrrggghhh did show up, so we moseyed over to the Trail for the beatdown.

YHC had some exercises in mind, but Special Sauce quickly wondered aloud what YHC was spelling when the first exercises was OH Claps, so YHC came up with the exercises for the rest of OLD IS DOPE (The first four were already planned, just had to switch the D and I).

The E2K was apparently a new exercise to Aaarrggghhh, as he was unsure of what to do and YHC didn’t demonstrate since it had been many times over the past four years. YHC will send the Exicon to Aaarrrggghhh and wonders if YHC needs to demonstrate a Merkin or a Plank Jack to Aaarrrggghhh next time. 

The last 1/4 was a backwards run which was probably not the smartest move given that is a high traffic area, but thankfully no collisions or injuries occurred. YHC will be sure to do that at a different quarter next time.

ANNOUNCEMENTS:
1. F3 Blood Drive (link on Band)
2. Give2Give (link on Band)

A Return to KTT – 9/10/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Chairman Mao, DFib
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Hillbillies x15 IC

Mountain Climbers x10 IC

THA THANG:

Mosey to KTT for some timed ¼ BOMBS.  Caveat was that the average time for the 12 and the 6 had to under YHC’s declared time or 3x penalty Groiners for each second that we missed time.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
It had been a minute since we (I) had been on the Trail so I stuck with an oldie but goodie workout but added the time limits to which there was much chatter.  With the first ¼ limit set at 88 seconds, the PAX made time but times generally went up from there.  We missed on three ¼’s to which YHC issued penalty Groiners, however, we ran late on the return trip up the trail given YHC pushed for an extra ½ mile and two of the penalty sets were combined and performed in the parking lot when we returned.  A total of 39 penalty Groiners were assessed, but that was only because YHC allowed democracy to rule (and a fear of DFib having a coronary) when setting time limits.  A couple of IR’s were thrown in to give the PAX a blow.  Overall a good workout was had by all and DFeb made it back safe and healthy, even thanking YHC for the push!