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Thursday at the Track

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sally, Icebox
QIC: Ina

AO: SMU Track
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 20 IC

Mosey to track

THA THANG:
800 m run

R: Rosalita x 20 single count IC followed by 1/4 mile

E: Elevens (Sprint 100 m then 1 Burpee/Sprint back 100 m then 10 merkins) – We got through 7 burpees and 4 merkins and YHC went on to next exercise due to time – 50 m would have been more efficient for this exercise – followed by 1/4 mile

S: Starfish Crunch x 10 IC

O: Overhead press x 20 IC followed by 1/4 mile

L: Alternating Lunge x 20 IC

V: V Ups x 20 OYO followed by 1/4 mile

E: Escalator (10 tuck jumps OYO/20 Rugby situps OYO/30 arm circles IC/40 squats IC)

Mosey back to La Madeline

MARY:
In workout

CIRCLE OF TRUST/BOM:
YHC shared the definition of resolve (To decide firmly on a course of action) as many of us are probably setting/thinking of goals for 2020.  Decide on what you want to accomplish and accept the good and bad in the journey.  Stay strong as you strive for your goals!  YHC then prayed us out.  

MOLESKIN:
It was a balmy (adjective given by Sally) morning but with the wind had a slight chill.  Icebox felt it was definitely cooler at the track then at La Madeline.  At one point during the workout, Sally and Coach K noticed a family of foxes at the track hiding in the bushes.  Luckily, they kept to themselves and let us run freely.  Although Coach K was hoping for the Mustang, I hope the workout proved to be challenging and fun!   Huge thanks to the PAX for joining YHC this glorious morning!

ANNOUNCEMENTS:
1. None

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Bears on the Katy Trail

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

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Pass the Baton on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Aaarrrggghhh, Ina, Olive Oil
QIC: AlrightAlright

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given 

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

THA THANG:
Mosey to Katy Trail – Aaarrrggghhh was asked to choose between Garage, Bridge, Trail

Upon arrival at the Trail, AlrightAlright passed the Q baton to me (Ina) – Surprise!

1/4 mile – Merkins x 5 IC – Overhead claps x 10 IC

1/4 mile – Squats x 5 IC – Burpees x 10 OYO

1/4 mile – Side Lunge x 10 jog to benches.  Irkins x 10 IC – Derkins x 10 IC – Dips x 10 IC

1/4 mile – Burpees x 10 OYO

1/2 mile back – Native American Run (A quick pace made it tough for YHC) – 10 Burpees x 10 OYO

1/4 mile – Lunges x 10 IC – Angels in Outfield x 10 IC

1/4 mile to finish

Mosey back.  Bear crawl sidewalk

 

MARY:
Freddy Mercury x 20 IC

LBC x 15 IC

Flutter kicks x 12 IC with a 6 inch hold at end

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
I didn’t hear much mumble chatter as I was at the back of the pack on the trail.  It was a good morning, cool weather, got about 3.1 miles overall.  

ANNOUNCEMENTS:
1. Event on November 1st

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Rapunzel’s Ladder

Aaarrrggghhh Oatmeal Draper Teasip Ina Coach K Sally joined Icebox for some Katy Trail Thursday action

Inspired by the fairy tales I’m reading to Annie we attempted to do Rapunzel’s Ladder, here’s the thang

1/4 mile: 5 rugby sit-ups
1/4 mile: 35 merkins
1/4 mile: 10 rugby sit-ups 
1/4 mile: 30 merkins
1/4 mile: 15 rugby sit-ups
1/4 mile: 25 merkins
1/4 mile: 20 rugby sit-ups (single count)
1/4 mile: 20 merkins
1/4 mile: 25 rugby sit-ups (single count)

Started to run short on time so we ran a mile via Native American run and then moseyed back to La Madeline

Those with watches had us just over 4 miles. Oatmeal led the pack from the get go, which was good since he was wearing a fluorescent shirt. Teasip chippendaled from the start and proceeded to yell “howdy” at about 50 people on the trail…but only 3 said hi back, made me wonder if people are freaked out by 1/2 naked men running on the KT in the dark shouting at them.

Coach K followed Teasip’s lead and also started talking to strangers…kidding, Coach doesn’t talk to anyone who isn’t a puppy at 0530

Not a lot of mumblechatter from the PAX, we were all pretty gassed at the end and we didn’t take many breaks from the action.

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Back to the Trail

DATE: 6/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Draper, Eli, Ina, Sally, Trickle
QIC: Teasip

AO: Katy Trail (back to #katytrailthursdays)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x17

IST x15

Squats x 12

THA THANG:
Head to the trail for quarter mile intervals. YHC decided to take a leaf out of Ina’s book and do 10 burpees at the start and every half mile. However, that was quickly tweaked after the PAX missed the quarter mile marker for the second quarter mile and ended up doing a half mile. Once we got a mile down the trail, we did a half mile of running down another quarter mile and back to the mile marker before we headed back down the trail. Per Coach K’s request, we did a Bataan Death March with 3 burpees the last half mile, then did 10 Burpees OYO at the start before moseying back to La Madeline for Mary.

Below are the exercises for the intervals:

Merkins x 12, Dry Docks x12

Step Ups x20, Dips x 12

Burpees x10

After half mile run: Burpees x 10

Penguin crunch x12

Burpees x10

Bataan Death March with 3 Burpees

Burpees x10

MARY:
Uptown crunch x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter. YHC and the rest of the PAX were getting concerned that the second quarter mile was longer than normal and we realized that we somehow missed the marker and ended up doing a half mile. YHC blames that on the fact that we haven’t been to the Trail in awhile. The usual groaning about burpees and the Bataan Death March which was a testament to the fact that YHC is a Q of the people as Coach K requested that exercise. Good to have Trickle back out.

ANNOUNCEMENTS:
1. Happy Hour Friday, Location TBD

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Running with the Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

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

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.