Rudolph Run at Reverchon

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox Ina Plus One Rump Roast IPA (F3 Houston)
QIC: Special Sauce

AO: Reverchon Park
F3 WELCOME & DISCLAIMER:
Given. Still not a professional

WARM-O-RAMA:
SSH
IST
Hillbillies
Windmill
Inch worms
Squats

Mosey over to Thompson lookout on Katy trail for a hill and stairs beatdown

THA THANG:
2 laps (down stairs, up hill)
Irkins, dirkins, dips x 20 single count

2 laps (down hill, up stairs)
Claymakers x 10 each leg
Step ups x 10 each leg
Squats x 20

1 lap (down hill, up stairs)
40 yard bear crawl
1 lap (down stairs, up hill)
40 yard bear crawl

20 bench core planks
15 slow Clount LBC w/ feet on bench

1 lap (down hill, up stairs)
40 yard lunge
1 lap (down stairs, up hill)
40 yard lunge

Repeat of Irkins, Merkins, dips, claymakers, step ups, squats, bench planks, lbc and added in rugby sit-ups. Pax chose the order.

1 more lap (down stairs up hill or down hill up stars, each pax got to pick which way they went)

Mosey back to soft top for Mary

MARY:
Season of giving, each pax lead 1 Mary exercise

Plus one – Uptown crunch
Ina – Freddie Mercury, alternating speed (these were hard)
Sauce – Big Flutter
Icebox – penguin crunch
Rump – LBC
IPA – scissor Plank

CIRCLE OF TRUST/BOM:
Safe travels for the F3 brotherhood and their families

MOLESKIN:
PAX Was pleased with the new AO and I could see it becoming one of the spots in our rotation. Proximity to Katy trail, hills, basketball and tennis courts and playground soft top. PAX agreed that running down the stairs and up the hill was the lessor of two evils. We had to cut off IPA on the count of his Mary exercise, pax worried that he was delaying the inevitable of returning to his in-laws. Rump deciding to go OYO on the LBCs during Mary gave everyone a good laugh – 2019 VQ for rump is in the works! Happy Holidays to all of F3 Dallas, looking forward to bigger and better things in 2019.