COUNT-OFF & NAME-O-RAMA:
PAX: Mile High, AlrightAlright, Aaarrrggghhh, Special Sauce, Teasip, Icebox
QIC: Ina
AO: Katy Trail
F3 WELCOME & DISCLAIMER:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmills x 10 IC
Mosey to the trail for Countdown 2 Christmas (19 days away!)
THA THANG:
Run 2 intervals (1/2 mile)
Overhead press (single count) x 19 IC
Squats (single count) x 18 IC
LBC (single count) x 17 IC
Angels in Outfield (single count) x 16 IC
Run 2 intervals (1/2 mile)
Merkins (single count) x 15 IC
Iron Mike (single count) x 14 OYO
Flutter Kicks (dbl count) x 13 IC
Run 2 intervals (1/2 mile)
Diamond merkins (single count) x 12 IC
Jump Tucks (single count) x 11 OYO
X Men (dbl count) x 10 IC
Run 2 intervals back (1/2 mile)
Overhead claps (single count) x 9 IC
Lunge (single count) x 8 OYO
Freddy Mercury (dbl count) x 7 IC
Run 2 intervals (1/2 mile) Native American run
Carolina Dry Dock (single count) x 6 IC
Burpees x 5 OYO (crowd favorite)
Rugby sit up (dbl count) x 4 IC
Run 2 intervals (1/2 mile)
T-merkins (single count) x 3 IC
Star Jumps x 2 OYO
Spider man x 1 IC
Mosey back to La Madeleine for a solid cardio day getting about 3.5 miles total
MARY:
None (did not have time as the countdown took the entire time)
CIRCLE OF TRUST/BOM:
YHC prayed us out thanking God for sending the true gift of this holiday season to die on the cross.
MOLESKIN:
Icebox purchased some new kicks so he could attend more Thursday workouts, he flew down the trail. Teasip again posted even though he was not feeling great and AlrightAlright fought through some pain as well; both finished strong. Aaarggghhh was a bit perplexed with my communication of 800 m runs but eventually realized it was a long distance day; he loved every minute. Mile High was steady throughout the run, picking different paces to jog with different PAX. Special Sauce, still basking in his glory of winning Q of the year, was excited to get some mileage in this glorious morning. Overall a great workout!
ANNOUNCEMENTS:
1. Happy hour December 14th