Three’s Company

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sally
QIC: PowPow

AO: Burleson
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Cotton Pickers x 13 IC

Mosey to Dallas Hall

THA THANG:

Dora 123: Partner 1 runs up and down stairs in front of Dallas Hall four times while Partner 2 performs the exercises:

100 Merkins / 200 LBCs / 300 Squats

7 of Diamonds: PAX perform 7/14/21/28 reps of an exercise at each corner of a diamond, laid out on the quad in front of Dallas Hall. Movement from corner to corner was a mix of moseying, partner carry, bear crawl, carioca and backwards run.

Rounds:

7 – Burpees

14 – Ski Abs

21 – (Skipped for time)

28 – Calf raises

Mosey back to soft top at Burleson

Burpees x 15 OYO

MARY:
Freddie Mercury x 10 IC

Uptown Crunch x 10 IC each side

Sweat Angels x 10 IC

Dr W’s x 5 IC

Flutter Kicks x 10 IC

LBCs x 20 IC

CIRCLE OF TRUST/BOM:
YHC thanked Sally and Draper for joining me this morning and for their commitment to accelerating themselves and others. The DRP (Daily Red Pill – daily commitment to accelerate the 3 Fs) is impossible to sustain unless one teams with other men.

MOLESKIN:
Today was YHC’s 43rd post since starting F3, and lately YHC has been an enthusiastic listener of the 43 Feet podcast from F3 Nation – so the workout included a total count of 43 in the Warm-O-Rama and 43 burpees.

With a group of just three men working out mumblechatter was more like 2nd F…when we could breathe enough to say anything. An older couple walking through the quad laughed at us and gave us thumbs-up as we partner carried/bear crawled past them, we must have looked pretty weird.

YHC was a bit preoccupied with the plan for the workout, due to it being my 2nd ever Q for a bootcamp workout, so a lot of mummblechatter was about that. This one will be coming back again, for sure.

ANNOUNCEMENTS:
1. We need a Q for #DoubleTime on Monday
2. Fort Worth launch on Satur …. wait no, you missed it.

No running, no fun??

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sex Panther
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmills x 10 IC

THA THANG:
Mosey to soft top
3x sets of the following:
Squat ups x5 (Squat pull ups)
Hip slapper merkins x5
Step ups x5

CLIMB
Five rounds of the following starting reps x1, 2, 3, 4, 5, flapjack exercises (burpees first on rd 2) reps x2, 4, 6, 8, 10.  Flapjack exercises each round increase reps x3, x4, x5 to finish!
-Crab cakes
-Lunges
-Iron crosses
-Merkins
-Burpees

Mary
Dr W’s x10
AL Prom Dates x24
Homer/Marge x12
Sweat Angels x12

To finish for a twist, YHC changed playlist and put on Thunderstruck by AC/DC where at each “thunder” PAX performed a Bobby Hurley to bring down the thunder.  Seal jacks were YHC’s choice to keep the heart rate up in between the rumbles.
YHC then changed music genres to round out the workout to “My Humps” by the Black-Eyed Peas and had the PAX perform a monkey humper at each mention of hump.  Fortunately for PAX the pain lasted less than 90 seconds, but YHC intends to add this to the set list in the future. 

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
When YHC asserted there would be no running in this workout, the PAX expressed doubt.  @RumpRoast even said his workouts have some amount of running in them.  The lack of running intrigued/scared the PAX, especially coming from YHC.  The three rounds of exercises that opened the workout was a changeup that helped warm up the PAX for the CLIMB.  YHC introduced squat ups and hipslapper merkins, the latter of which should not be completed using the swings unless you play at Expert level!  YHC suggests the hipslapper merkins become a regular in the rotation. 

Any mumble chatter during the CLIMB was slowly replaced by midwife groans and expressions of love for the iron crosses.  This turned out to be much more taxing than YHC had thought during his planning of the workout.  Par for the course!  Next time however, there will be a CLIMB down to go along with the CLIMB up (a good idea for a Saturday workout). 

Finishing with Thunderstruck and My Humps completely worked the PAX over, but it was the seal jacks over the BH’s that got the most complaints.  PAX didn’t get in enough monkey humpers to start howling with enjoyment.

ANNOUNCEMENTS:

    Q Source on Friday @ Preston Center
  • Marathon Team #2 has open spots. Sign up now. Cost $83.  Let’s get a third team started soon!
  • FTW workout this Saturday. Clown car leaves at 6:00a from Burleson Park and will return around 10:00a.

Burleson Omaha

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Pow Pow, Oatmeal, Chairman Mao, Pepper, Sex Panther, Special Sauce, Rump Roast, Icebox, Teasip, Sally, Capsize, Isaiah, Coach K
QIC: Plus One

AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC provided the disclaimer and welcomed the PAX to the beat down.

WARM-O-RAMA

SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to parking lot

Dora

Bear Crawl to Light Post & Run back

Merkins x 50

LBC x 100

Squats x 150

Lunge to Light Post & Run Back

Freddie Mercury x 100

Low Flutters x 200

Low Dolly x 300

Mosey to playground

Son of  Bench

Dips x 12 IC

Irkins x 12 IC

LBC x 12 IC

Dips x 8 IC

Irkins x 8 IC

LBC x 8 IC

Dips x 4 IC

Derkins x 4 IC

LBC x 4 IC

Mosey to field

Ahoy Sailor

Burpee Dan across field (8 forward lunges to 1 burpee)

Dan Burpee across field (8 backwards lunges to 1 burpee)

Mosey to tennis court

Merkin ring of fire (total of 75 merkins or 5 per PAX)

Burpee abroad jump across courts

Duck Walk back across

Carolina Dry Docks x 12 IC

Lunge across tennis courts

Dora Quacks Like a Duck

Duck Walk across the courts and Walk Duck back

Merkins x 100

mosey to playground

MARY:
Freddie Mercury x 12 IC

Lance Armstrong (or slightly modified) x 12 IC (both sides)

Homer to Marge

CIRCLE OF TRUST/BOM:
YHC prayed the PAX out.

MOLESKIN:
The PAX were obviously disappointed that Le Tour was to be postponed, but hopefully the Omaha served as a good beat down for a Saturday.

Hot Box ROF

Backblast 0700 workout on Friday 7/5/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sex Panther
QIC: Rump Roast, Sally

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

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

Mosey around the big loop at Burleson, stopping at each corner for PAX’s choice of squats, merkins, and Mary.

THA THANG:
Mosey to the parking deck and down into the basement, where @Rump Roast had set up a reincarnation of @Icebox’s Christmas Ring of Fire workout.

Ring of Fire:
9 “stations” arranged in a circle, with the following corresponding exercises:

Merkins
Squats with weight vest
Weighted jump rope
Burpees
Shoulder pulses with baby weights
Lunges
Ski Abs
Big Boy Sit-ups
Bobby Hurleys

PAX picked a station to start at and performed that exercise for 1 minute. After a 15-second break PAX rotated to their next station.

After the 9th round was completed, all PAX took a lap up to the ground floor of the parking deck and back down into the hot box.

We repeato’ed this whole routine once.

MARY:
Done in the workout

CIRCLE OF TRUST/BOM:
Done.

MOLESKIN:
This was the 0700 option workout for the day after the Fourth of July. #tclaps to Rump Roast because he also went to the first workout.

During the second round of ROF, PAX suggested each other’s starting point, which was fun.

Mosquitoes are shockingly very bad down in the hot box.

ANNOUNCEMENTS:
1. Top Golf was great. All had a good time. HBD to Sex Panther.
2. Come out to a QSource Group. It will become very worth your effort.
3. Fort Worth workout this Saturday 7/20

One year down…

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

WARM-O-RAMA:
SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

THA THANG:
YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Merkins
Gorilla Squats
Dancing Bears
Groiners
Ski Abs
Freddie Mercury’s
Reverse Lunges
LBC’s
Monkey Humpers
Superman
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform
Burpees

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.

ANNOUNCEMENTS:

  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.

“Merica” – aka “Sally Can’t Steal My Thunderlips”

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Plus 1, Rump Roast, 
QIC: Thunderlips

AO: Caruth
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
20 SSH

10 MERKINS

20 IST’S

THA THANG:
MOSEY TO PLAYGROUND AND PAIR UP – ONE PARTNER DOES EXERCISE  WHILE OTHER PARTNER MAKES 0.4 MI LOOP BACK AROUND CARUTH STREET.

M – 100 MERKINS WHILE PARTNER

E – 100 EL CAPITANS (MODIFIED LUNGE)

R – 100 RAISE THE ROOFS

I – 100 IMPERIAL STORM TROOPERS

C – 100 CAROLINA DRY DOCKS

A- 100 ARM CIRCLES

MOSEY TO OTHER PLAY GROUND

PAX TOOK TURNS ALTERNATING BETWEEN 5 PULL UPS AND 10 DIPS FOR A TIME OF 5 MIN

PAX TOOK TURNS ALTERNATING BETWEEN 5 PUSHUPS 10 DIPS AND 10 LBC’S FOR 5 MIN

MARY:.
BOWS AND TOES ALTERNATING RIGHT AND LEFT LEG UP

LEFT AND RIGHT ARM UP

HOLD PUSH UP POSITION

LBCS

FLUTTERS

CIRCLE OF TRUST/BOM:
YHC PRAYED US OUT

MOLESKIN:
NOBODY SEEMED TOO HAVE LET THE HOLIDAY SLOW THEM DOWN TOO MUCH.  THERE WASN’T A LOT OF COMPLAINING EVEN THROUGH IT WAS 85% HUMIDITY.  WORKOUT WAS A GOOD DOSE OF UPPER BODY STARTING SLOW AND ENDING STRONG.  

ANNOUNCEMENTS:
1. NONE

OG SVT

COUNT-OFF & NAME-O-RAMA:
PAX: Spread, Draper, Sex Panther, Rump Roast, Coach K, Irwin (FNG), Mayflower (FNG), Icebox, Aaarrrggghhh, Alright Alright, Pepper, Hotty Toddy, Rabbit, Neutered, Stingray, F150
QIC: Sally

AO: The OG (Caruth Park)
F3 DISCLAIMER & WELCOME: Performed. Also got to preach about form :).

WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

THA THANG:
First up:
Run to the back side of the tennis courts, adding 4 stops/exercises along the way:
5 merkins after bridge 1
5 pull-ups at the playground
5 merkins after bridge 2, and
20 rocking horses each leg upon reaching the tennis courts (rocking horses are a two-part exercise – 1. one-legged reverse lunge, touching both hands to ground, 2. bring that leg up and through, grabbing your knee to your chest)

Wheel of taps and merkins:
Everyone grab a section of curb.
Curb taps (both feet up and down is one rep) x 10, Irkins x 10
Rotate 90 degrees. Side curb taps x 10, curb split merkins x 10
Rotate another 90 degrees. Back curb taps x 10, derkins x 10
Rotate another 90 degrees. Side curb taps x 10, curb split merkins x 10

“Rest” exercise 10 good mornings IC

Laparoo:
Starting at the rear of the tennis courts, run 3 laps around to the north side, through the playground, and back over the bridge.
During the 1st lap, stop and do 8 pull-ups and 8 step-ups (each leg)
During the 2nd lap, do 7 pull-ups and 7 step-ups each leg
During the 3rd lap, do 6 pull-ups and 6 step-ups each leg.

Get inside the tennis court.

Burpee the lines:
Essentially, 2 burpees and 2 turnarounds at each doubles and singles line across the courts. Down and back.
More details: starting at one court’s outermost doubles line (or “the baseline”), perform a burpee on the outermost side of the court. Then jump over that (doubles) line, turn around, and perform another burpee, keeping your hands on the inside side of the line. When you stand up and jump, jump back over the line. Then turn around and move on to the next line. Drop into a burpee and begin again.

“Rest” exercise: Good mornings x 10 OYO

Get up the lines:
Divide into 4 similarly-sized groups. Each group begins at the bottom-left most part of a half-court.
Perform 10 get-ups (lie completely flat on your back, and get up to standing), then run paint the lines for that court.
Move on to the next court.
#ExtraCredit modification – do not use your hands on the get-ups.

“Rest” exercise: 10 good mornings OYO, 10 groiners OYO

Partner Lazy IMPS:
50 reps of Imperial Storm Troopers, Merkins, Plank Jacks, and Squats
Partner 1 performs exercises
Partner 2 flutter kicks (4-count) to 20, then switch.
Only got to Merkins due to time.

MARY:
Done in the IMPS

CIRCLE OF TRUST/BOM:
Completed. Welcome to Irwin (FNG, brought by Stingray) and Mayflower (FNG, brought by Rabbit while he is here to help with Rabbit’s move). Gave thanks for F3 and the impact it has had on many of our lives; asked for guidance and support, and to keep our thoughts on the right path.

MOLESKIN:
No repeats of Hannigan’s Bridge today.
Curb taps are a great agility exercise.
So are burpees. Burpee the lines was a ton of fun, and seemed like a nice little (dare I say it?) competition.
Get-ups are becoming a PAX-wide favorite exercise.
No Longhair sightings this morning. Or in the last few weeks. Maybe he was intimidated by his run-in with AlrightAlright.

17 guys this morning, continuing an excellent attendance run this week. Keep coming out and getting better. And keep bringing out friends or family (well done, Rabbit) who could benefit from F3. Remember our mission is “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” #GiveItAway.

Speaking of leadership, we can use everyone’s passion and talents. Whatever you are passionate about and good at, there’s a way you can make a significant difference for the men of F3 Dallas, and for Dallas more broadly. A simple solution is to think about what you like about F3, and grow that.

ANNOUNCEMENTS:
1. Special July 4th beatdown tomorrow. 0700 at the flag at Flag Pole Hill. We’ll do a beatdown then a run afterward.
2. No QSource this week.
3. Safe travels to everyone travelling.

I just like running

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pony Express, Splash, Icebox, Goldie, Rump Roast, Ina, Draper, Grapefruit (FNG – welcome!), Scrubs (FNG – welcome!), Ant Man, Hotty Toddy, Sally, Coach K, Tater Tot
QIC: Teasip

AO: Burleson

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20

IST x 20

Burpees x12 OYO

THA THANG:
Mosey to the Quad for a modification on Special Sauce’s Thursday workout a few weeks back. Everyone completes one lap around flag pole, and then you are paired up with your opposite finisher (1st with 16th, 2nd with 15th, etc.)

You and your partner start on opposite sidewalks and run around a lap around the flag pole. When you pass each other, do an exercise and then continue running until you catch each other the second time, and return to the start line. Did this five times, with the following exercises on the lap and in between laps

1st lap: Partner Derkins (Partner 1 planks while Partner 2 does 10 Derkins with feet on partner 1’s back. Flapjack when Partner 2 finishes Derkins). 

2nd lap: High five squats x12.

3rd lap: OH Claps x20. 20 Flutter Kicks between laps.

4th lap: Monkey Humpers x12. 12 Uptown Crunch between laps.

Final lap: 10 Burpees.

Next up was DORA with the same partners. 100 Merkins, 200 Squats and 300 Freddie Mercurys. Partner 1 does exercise while Partner 2 ran a lap around the fountain.

Mosey to the tennis court for Vaccuum cleaners to the first three lines on the courts. Then Penguin crunch x12 to finish

MARY:
Done intermittently during the beatdown 

CIRCLE OF TRUST/BOM:
YHC discussed the recent emphasis on Shield Lock, Accountability, Correction and not being able to walk this life alone. The workout was mainly with a partner and the hope was that motivated each PAX to push themselves and be there for each other. We need to continue to be there for each other to encourage, correct and love each other.

MOLESKIN:
A few PAX figured a cardio beatdown was coming, and boy were they right. T claps to Alright Alright, Coach K, Icebox and Rump Roast for doing a mini-CSAUP by double dipping with Sauce’s early morning beat down. Not a whole lot of mumble chatter with the PAX sucking wind for most the workout.  A few PAX were rather upset with the amount of running and the constant running, while others appreciated the running. Goldie showed his cheetah speed the last lap of the first part when he incorrectly assumed that was the end of the workout, which led to him moving a little slower during the partner DORA and regretting that life decision. Kotters to Hotty Toddy for being back in quite some time. Overall a solid beatdown and good time was had. Coffeteria led to Pony Express again reinforcing the belief that F3 Dallas has the best Coffeteria spot with Bubba’s, much to Sally’s dismay. There was a name change as we switch Grapefruit from Whammy and debated being meaner to Scrubs, but decided not everyone needs to have a mean name. 

ANNOUNCEMENTS:
1. July 4th workout and due to high cost of the 5k, we will do our own event/possibly seek out an alternative event

Snider Plaza Stroll

June 19, 2019

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Special Sauce, Draper, Rump Roast, Sally, Alright Alright, Sweet Baby, Aaarrrggghhh, Ina (Given my timely post, let me know if I forgot your presence)
QIC: Oatmeal

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Mountain Climbers x 20 IC

THA THANG:
Mosey to Snider Plaza where YHC had PAX sprint first block on Sider Plaza from Westminster to Rankin to determine speed rankings.  Partner up slowest with fastest, etc. for a race up the plaza.  YHC jumped in with one of the groups given the odd number of PAX for the day.  PAX then completed the following at each intersection:

Rankin Ave

P1: Sprint to Milton Ave

P2: HR Merkins x 10, sprint to Milton Ave

Milton Ave:

P1: HR Merkins x 10, sprint to Rosedale Ave

P2: Bobby Hurley’s x 20, sprint to Rosedale Ave

Rosedale Ave:

P1: Bobby Hurley’s x 20, sprint to Daniel Ave

P2: WWII situps x 30, sprint to Daniel Ave

Daniel Ave:

P1: WWII situps x 30, run to Hillcrest back and back then OHC x 40

P2: OHC x 40, run to Hillcrest and back

YHC then had PAX crab walk across crosswalk to island where they shuffled on their hands along the curb face up across and walkcrabbed to other side of plaza.  PAX returned from whence they came bear crawling and crawl bearing, facing down when shuffling across island.  This whole sequence was repeated. 

Once safely back in front of Kuby’s, YHC had PAX perform alligator pushup walk for approximately 15 yards and reverse lunge it back to the start. 

Finally, YHC had PAX line up individually to race back down the plaza repeating the exercises in reverse that we did to get up the plaza.  Once completed, mosey back to Caruth Park stopping a few times to perform random exercises while picking up/waiting on the six. 

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
What YHC thought was a brilliant race concept failed in execution and quickly devolved in running and completing exercises with no winner crowned and therefore no prize/punishment doled out to the victors/losers.  The mumblechatter further confirmed YHC’s failed race attempt when it was determined that only one partner would determine the outcome.  Oh well, back to the drawing board…  Workout still proved effective and PAX really enjoyed the alligator pushup walk.  As is typical with my abundance of running, Rump was effusive with his “compliments,” which only go to feed my ego! 

ANNOUNCEMENTS:
1. None remembered except Q Source that evening

Ina’s Playground

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Rump Roast, Icebox, Draper, Sweet Baby, AlrightAlright, Coach K, PowPow
QIC: Ina

AO: Burleson Park : Saturday, June 22, 2019
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 15 IC

IST x 15 IC

Jump Lunge x 10 IC

Windmill x 10 IC

THA THANG:
Run big loop around park

Ab Party #1 

Flutter kicks/Plank on elbows/Rugby sit ups/x-ups – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 1 – All Pax asked to partner up

Partner 1                                                     Partner 2

Long jump down/back                          Cherry picker and press with  10 lb wts.

(3 rounds)                                                    (3 rounds)

Run small loop

*Med ball Russian twist/toss              *Med ball Russian twist/toss

(15 reps)                                                          (15 reps)

Run small loop

Frisbee walrus down/back                  Jump rope

(3 rounds)                                                     (3 rounds)

Run small loop     

*Merkin – 5 yds                                         *Merkin – 5 yds

(10/8/6/4/2)= 30 total                            (10/8/6/4/2)= 30 total

Run small loop

Pull ups x 5                                                 Dips x 10

(3 rounds)                                                   (3 rounds)

Run small loop

*Partners do same exercise

After all were completed, PAX ran another big loop around park.

Ab Party #2

6 inch hold/J Lo/LBC – Each exercise was timed for 1 minute, followed by 25 seconds rest (on stopwatch).

Round 2 – Due to time, each group was asked to try and complete one station with the run

Partner 1                                                      Partner 2

Sprint down/Burpee back                   Shoulder press with 5 lb wts.

(3 rounds)                                                     (3 rounds)

Run small loop

*Med ball sit up/toss                              *Med ball sit up/toss

(15 reps)                                                        (15 reps)

Run small loop

Frisbee inch worm down/back          Jump rope(R leg down/L leg back)

(3 rounds)                                                    (3 rounds)

Run small loop     

*Merkin – 10 yds                                      *Merkin – 10 yds

*(9/7/5)= 21 total                                       (9/7/5)= 21 total

Run small loop

Bench jump x 5 (continuous)              Al Gore

(3 rounds)                                                     (3 rounds)

Run small loop

*Partners do same exercise

 

MARY:
Ab Party #1 – #2

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Even in the warm, humid temperature, PAX were upbeat and ready for the challenge.  The goal was to keep everyone moving with core, cardio, multiple exercises, and no down time.  Worked with partners to push and encourage each other.  We all got through round 1 and both Ab parties, and one station of round 2.  The frisbee walrus was (again) a crowd favorite, proving to be more difficult with 3 rounds and slightly uphill.  Coach K and I discussed some possible modifications to get through more of round 2 next time.  Tclaps to AlrightAlright for posting for half the workout even though he had a commitment at 0845.  Tclaps to Icebox for providing tunes requested by YHC when he arrived (he was prepared)!  

ANNOUNCEMENTS:
1. Sweet Baby is working on F3 Dallas shirts
2. Several races coming up – see Band