Posted on

Germany Park – 07/24/2020

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Special Sauce, Lil Smokey, Sound Machine
QIC: Slushii

AO: Germany Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

SSH x 20 IC
IST x 20 IC
Cotton Pickers x 10 IC

THA THANG:

Mosey from muffin top to south side parking lot

11’s
Creature merkins (modified to merkins after round of 8) and monkey jumpers

Mosey from south side parking lot to tennis courts

Paint the lines on complete tennis court

DORA
2 partner
100 squats, 200 LBC’s, 300 Baby Arm Circles (150 each way)

3 partner
200 squats, 300 LBC’s, 400 Baby Arm Circles (200 each way)

MARY:

Rosalita x 16 IC
LBC x 20 IC
Penguin Crunch x 20 IC
JLo x 10 IC
WW1 x 10 SC

CIRCLE OF TRUST/BOM:
Give it away! 

MOLESKIN:

YHC started this morning heading to Germany reminiscing with Bleep and Lil Smokey about the Rumpdown yesterday. YHC was curious what his day 2 workout was going to consist of. After waiting an extra minute YHC decided to start the beatdown in hopes of Rump Roast showing up. No Rump Roast today but we continued on. Ended up being a fun and challenging beatdown. Most of the mumblechatter consisted of how much Rump Roast is going to catch today for not showing up to his own Q. Bleep was excited to commence on Rump Roast so we shall see how that plays out. Great to have Sound Machine back out! We might have to find a new parking lot to workout in because they empty the PortaJon’s around 0545…just in time for a sweaty PAX beatdown on the southside lot. 

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

Posted on

MISSION!

Tuesday, July 21, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Draper, Plus One, Teasip, B Cup, Oatmeal, F150, Slushii, Sex Panther, Rump Roast, Shifty McCoy, Special Sauce
QIC: PowPow

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

MISSION

Merkins x 5 (DC, IC) // ISTs x 10 (DC, IC) // SSHs x 15 (DC, IC) // Squats x 15 (DC, IC) // Irkins x 10 (DC, IC) // OH Claps x 10 (DC, IC) // Nolan Ryan x 10 (DC, IC) each side

THA THANG:
Partner up. Partner 1 does single leg deadlifts with coupon and rear leg elevated on bench (we’ll call these SLDs until we get a better name) while Partner 2 does curls with coupon

RD1: SLD x 5 each leg (no coupon for first round to work on form) & Curls x 10. Run across football field to opposite sideline (@50%), run back (@80%)

RD2: SLD x 5 each leg & Curls x 15. Run across field, run back.  Pick up coupons and lunge walk across field carrying coupon ~1 minute, lunge walk back.

RD3: Repeato RD2

Coupon bent over rows x 10 (DC, IC) then mosey to tennis courts to paint the lines

MARY:
Single leg glute bridge w/opposite arm coupon press & hold (Definitely need a name for this one) x 5 each leg

LBCs x 20 (DC, IC) // Uptown crunch x 10 (DC, IC) each side // Crab cakes x 15 (DC, IC) // Flutters with block press & hold x 15 (DC, IC) // Rosalita with block press & hold x 10 (DC, IC)

Repeat single leg glute bridge x 5 each leg

Squats x 10 (DC, IC)

CIRCLE OF TRUST/BOM:
During Name-O-Rama Alright Alright went around the circle handing out F3 Dallas business cards to every PAX. YHC explained that we started the workout by spelling out “MISSION” and then recited F3’s mission out loud for the PAX. The business cards are about EHing other men and EHing is essential to the MISSION. F3 is unique because of the five core principles, we’ve got something that ALL men need, but most men don’t have in their lives. YHC prayed us out by reciting the five core principles and exhorting each PAX to go out and #GiveItAway.

MOLESKIN:
Slushii, Bleep and Pepper gave the HC but were nowhere to be found at 0530 . Yeah, I am calling you out in the backblast, sorry!  While Sex Panther, crafty as he is, dropped the lowest risk HC ever – he HCed on Band 20 minutes before the workout started, presumably while driving to the AO.

Slushii actually showed up! He was just 15 minutes late. We were not hard to find and glad you made it out brother, better late than never! Rump Roast offered up a moderate amount of his “signature feedback”, no F-bombs that I recall, maybe a “PowPow you suck” or two. YHC’s first attempt to demonstrate form on the SLDs was a fail, completely rounded back.  Alright Alright helpfully corrected Draper’s form by shouting at the Q, “Draper’s doing it like a Claymaker, is that right?” Man, lunge-walking with a coupon is tough! There will be more of that in YHCs future Qs.

Great to see Sex Panther back in the gloom after a few weeks off in California. Alright Alright wore a weight vest with 8 lbs, getting ready for GrowRuck (Tclaps!), and this momentarily took him into full beast mode – he rage-smashed his coupon on the ground after the 2nd round of lunge walks.  Fortunately, YHC brought a spare and so Alright Alright did not go miss anything during Mary.

ANNOUNCEMENTS:
1. Happy Hour on 7/24/20 in PowPow’s front yard. Starts at 1730
2. GrowRuck Alamo in San Antonio on September 19 – Sign up now!
3. F3 Nation 10 year anniversary – January 2021 in Cape Fear, North Carolina. Sign ups are open now with discounted pricing!

 

Posted on

Climbing the Ladder

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina

AO: Burleson
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Run up all levels of garage and back down to start ladder.  8 cones made up the ladder.  Once you completed the exercise at the cone, you ran up to level 2 and back down, always  starting back at cone 1.  There was a traveling exercise between each cone once exercise at the cone was completed.

Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Run back down to cone 1

Cone 1: Rugby sit up x 10 – Bear crawl to cone 2.  Cone 2: Star jump x 16 – Lunge up ramp to cone 3.  Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4.  Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5.  Cone 5: Burpees x 8 – Traveling SSH to cone 6.  Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7.  Cone 7: LBC x 20 – Crawl bear to cone 8.  Cone 8: Overhead press x 8 – Run back down

With 10 minutes left, cut the reps of completed exercises in half.  No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.  

MARY:
None

CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time

MOLESKIN:
Not much chatter as we were going at our own pace through the ladder.  YHC was impressed to see 12 PAX join even in the lightening and rain.  Hopefully, it was a challenging workout and we were spaced out enough to stay safe.  

ANNOUNCEMENTS:
1. Stay healthy
2. 

Posted on

MardiStrong – Backblast 2/25/20

Fat Tuesday, 2/25/20

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15

Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)

THA THANG:
Grab your coupons, to the field / benches. Yeah benches.

Partner Dora:
As a team, complete the following:

150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup

Partner 2 runs across to the other sideline, performs 1 burpee, and returns.

Switcharoo until done.

Dirty McDeuce:
12 Squats
12 OH press

MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)

CIRCLE OF TRUST/BOM:
check check

MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.

This was YHC’s first Q of the New Year. Happy to be back at it.

Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.

YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’.   Oh yah.

And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.

And suck it did.

But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.

As always, thank you to the men who posted. It’s a privilege and opportunity to lead.

Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).

Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.

ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona

Posted on

Four Man Weave

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Coach K, Draper, Oatmeal, PowPow, Sex Panther, Slushii, Special Sauce, Tatanka (FNG – welcome!), Ultra
QIC: Teasip

AO: Glecone Park #glencofasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20, IST x15, Windmill x10

THA THANG:
5x4x5 (5 reps of 4 exercises, for 5 rounds). Pull ups, dips, swerkins & OH Press with coupon

Mosey over to the football field for the 4 man weave (copyright pending)

Groups of 4 (had one group of 5). PAX 1 started at the near side of the field doing Man Makers. PAX 2 started at the far side of the field doing curls with a coupon. PAX 3 started bear crawling from one side of the football field to the other. PAX 4 started at the near side of the football field, ran to PAX 2 and back, then relieved PAX 3 of the bear crawling, who ran and relieved PAX 2 of the curls, who then ran and relieved PAX 1 of the Man Makers, who started running. Continue that cycle for a couple more rounds with the below exercises:

Man Makers, Curls, Bear Crawl, Run

Squats, Lunges, Crab Walk, Run

Penguin Crunch, Elf on a Shelf, Crawl Bear, Run

Once everyone was done, had just enough time to mosey back to the start for 12 Burpees OYO, followed by Mary

MARY:
Uptown Crunch x10, LBC x20

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC pulled in at 0525 after having enjoyed an extra 15 min of sleep and a shorter commute with the move back to civilization (read south of 635). YHC was greeted by what sounded like a reason for why Alright Alright missed Monday’s beatdown. Apparently, we may need a second F event where Plus One is our bartender as his margs led to the missed workout.

Some criticism from the PAX during the warm up as YHC mistakenly said that ISTs are standing curls as opposed to standing sit ups (YHC has curls on the mind for his girl/future M), then YHC was again laughed at for the apparent twang when saying “Windmill” (YHC has always had a different way of saying i’s, like in pillow). Regardless, the warmup was done and we transitioned to the 5x4x5.

The naming convention for this popular workout was discussion topic during it, as several PAX were unsure of how many sets to do. YHC has always thought it was reps x # of exercises x rounds, but YHC is flexible. The confusion was only a preview of what was to come.

YHC led the PAX to the football field for the 4 man weave, which after an explanation and demonstration, led to some expected confusion on who was to relieve whom (who? YHC can never get these right). After a few minutes, it appeared as though the PAX finally got the rotation down. Alright Alright’s group must have taken after him the night prior as there was some difficulty with crawling/crab walking in a straight line.

Once done, YHC felt like there was too much mumblechatter going on and decided to initiate burpee silence with 12 burpees which quickly quieted the PAX. 

Just enough time for some Mary before we named Tatanka (it was either that or something related to bears I think?) and the discussion over spelling started. Ultra and YHC liked the Lafawnduh style spelling “Ta-tawn-kuh”, but Pow Pow found the proper spelling. Overall a good time in the gloom and the 4 man weave will definitely be making another appearance. I may make it a goal to keep increasing the weave by 1 with ultimate goal of a full PAX weave.

ANNOUNCEMENTS:
1. Big D TID Beatdown (fka Texas Independence Day 18k) is this Saturday at 0700, kicking off from Riverchon Park
2. Q Source this Friday at 11:30 in Preston Center. This week is on the Jester.

Posted on

PowPow’s B-day Q

Friday – February 14, 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSHx20 – ISTx15 – Veggie Pickersx10

THA THANG:
Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

MOLESKIN:
Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

Posted on

The Wheel of Pain Co-Staring Oatmeal

Pax:
Island Time, Special Sauce, Alright Alright, Draper, Sally, Ice Box, Siesta, Dem Apples, Oatmeal, 2 FNG’s Greenspan and Rainman. (I think I remembered everyone)

QIC:
YHC, Rump Roast

Weather:
46 degrees and beautiful 

AO: 
Burleson

Disclaimer:
Given

Warm-O-Rama:
SST’s x20 IC
IST’s x20 IC
Cotton Pickers x15 IC
Burpees x15 OYO (Because there was too much Mumbblechatter)

The Thang:
Mosey to the fountain at the Quad bro
Wheel – of – Pain (roughly 45min OYO)
Mosey back to Burleson
4mins of Mary

CoT:
YHC prayed us out

Announcements:
Texas Independance Day 18K comming up in 2wks

Mumblechatter:

The warm-o-rama had a lot of chatter that YHC self consciously took personally. So I decided to dole out some OYO Burpees to quiet the noise. Then we were off to the Quad and although our little clusters chatted it was much quieter. Once we got to the spot the chatter started again, especially, the fact YHC needed Oatmeal to explain the Wheel of Pain since even I had forgotten how awful it was. I heard about it that I didn’t have a speaker…. It was a rough crowd this morning! I believe Coach K would have been proud had he been present today. He was there in spirit.

I have to admit, I neglected to write everyone’s name down right after so I hope I didn’t leave anyone out. I also hope I got the FNG’s new names accurate. IT had been a while since I’ve lead a large group of men and it felt almost like a VQ. I hope I was able to mask that and pull off a solid beatdown. Until next week my friends! 


 

 

Posted on

I Feel the Need for Speed! 02/20/20

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Coach K, Special Sauce, Draper, Ina, Pepper
QIC: Oatmeal

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given in a brain fog

WARM-O-RAMA:
SSH x 20IC

IST x15IC

Windmills x 10IC

THA THANG:
YHC had the PAX to the track for some much needed speed work.  We commenced the following with each PAX taking the lead for each length.  Should the “12” not finish in the given time, there was to be punishment.

400m@95sec, 60 sec rest when the “six” finished with 20 squats during rest period

200m@45sec, 30 sec rest when the “six” finished with 10 merkins during rest period

400m@90sec, repeat active rest period with squats

200m@44sec, repeat active rest period with merkins

400m@89sec, repeat active rest period with squats

200m@43sec, repeat active rest period with merkins

400m@88sec, repeat active rest period with squats

400m@87sec, repeat active rest period with merkins

Half bleacher run

Mosey back to La Mad

Mary:

Homer/Marge with some mumble chatter by YHC adding a few exercises in throughout

Uptown crunch

Low dollie

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
YHC had a need for speed this morning and brought along the PAX for some fun on what was a blustery and wet winter morn.  The challenge was to get faster with each “rep” or face punishment.  Unfortunately, YHC did not set stretch goals to allow us to fail in a safe environment so we coasted through the workout without any punishment.  YHC did note that this workout created quite the excitement (or fear) to exceed the targeted times with each run.  So much so that the jumpy PAX false started numerous times on one particular 200m run so YHC thought 10 burpees would quell the skittish PAX.  It appeared to have the desired effect as there were no more false starts! 

Once again YHC had issues with the opening disclaimer.  For the life of me, I cannot understand why it is so hard to remember an announcement that we hear every morning.  Perhaps it’s the Gloom, my reduced posts or my age.  No matter, I shall endeavor to get my act together. 

Overall, I think the workout met my desired objective and I think we, as PAX, could use more speed work with faster times!

Posted on

Impromptu Q

COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Chairman Mao, Coach K, Ina, Slushii, Special Sauce, Ultra, Beater (F3 Indy), Dontcha Know (F3 Greensboro)
QIC: Alright Alright

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x20

IST x15

Squats x10

Merkins x5

THA THANG:
Run

Merkins x5 IC

Run

Merkins x5 IC

Run

Merkins x5 IC

Burpees x6 for not picking up the 6

Run

Merkins x5 IC

Burpees x3 for lollygagging

Run

Merkins x5 IC

Run

Merkins x5 IC

Run

Merkins x5 IC

Mosey to Tennis Courts

Burpee Dan with Increasing Burpees across both courts and back

Dirty McDeuce

Alternating Lunges x12

WWI Sit Ups x12

Overhead Claps x12

Bear Crawl Across Both Courts

Crawl Bear Back

Repeato x3

MARY:
Maybe, don’t really remember.

Posted on

Core and Cardio on the Trail

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Oatmeal, Goop, Teasip, Special Sauce, Aaarrrggghhh, Coach K
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to Trail

Peter Parker with Merkin x 8 IC

1/4 mile – Toe Touch x 15 IC

1/2 mile – Freddy Mercury x 15 IC

1/4 mile – Right Side Crunches x 10 IC

1/2 mile (1/4 mile down and back) – Left Side Crunch x 10 IC

1/4 mile – LBC x 15 IC

1/2 mile – Native American Run – Rugby Sit Up x 15 IC

1/4 mile – 10 Burpees OYO

Mosey Back – 15 WWI situps OYO

 

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC tried to cover more distance by incorporating some 800 m stretches on the trail. It was a nice, cool morning and we ran about 3.5 miles, got in some core work, and had a glorious workout.  Some comments were made about tailbone issues with the core work on the trail.  YHC doesn’t really notice tailbone issues but perhaps that is because I have more padding – not necessarily a good thing…Other than that I hope the PAX enjoyed the workout and got their daily dose of core and cardio on the Trail.  

ANNOUNCEMENTS:
1. Q source Friday at 11:30 in Preston Center