COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce, Chairman Mao, Sally, MySpace, Sex Panther
AO: La Madeleine/ Katy Trail
F3 DISCLAIMER & WELCOME:
SSH x 20 IC (Followed by 4 OYO)
IST x 10 IC (Followed by 2 OYO)
Windmill x 10 IC (Followed by 2 OYO)
Squats x 5 IC (Followed by 1 OYO)
Mosey to Katy Trail
Before we hit the trail, Burpees x 10 OYO (Followed by 1 OYO)
Run a mile – Overhead press x 30 IC (Followed by 6 OYO)
Run a 1/4 mile then back (total 1/2 mile) – Merkins x 10 IC (Followed by 2 OYO)
1/2 mile Native American Run – Overhead claps x 20 IC (Followed by 4 OYO)
Run 1/2 mile
Mosey back to La Madeleine
None due to time
CIRCLE OF TRUST/BOM:
Discussed extra reps were 10% extra of the “normal” count during warm up and pain stations. We must strive to get a little bit better every day, whether that be in your exercise (King), diet (Queen), relationships, job, etc. We are either getting better, or we are getting worse. We don’t stay the same. I highly encourage you to attend a Q source meeting, they are great and you will get better in your quest to be a HIM.
Not much chatter on the trail, or at least I didn’t hear much (old age, breathing hard, etc.). Great job to sex panther making it 3 days in a row and taking on katy trail Thursday! Also great to see MySpace on the run this morning!
1. Q source Friday at 11:30 am – Make time to attend.