Liberty BLIMPS

AO: Liberty Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH IC x15
IST IC x15
Windmills IC x15
Daisy Pickers IC x15

THA THANG:
Mosey to HS parking lot for some parking lot corner BLIMPS
Buprees x5
Lunges x10 each leg
Imperial Storm Troopers x15 each leg
Merkins x20
Plank Jacks x25
Squats x30

Mosey around the perimeter of Liberty Park back to the flag.

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Mizzourah, F150, Mookie
QIC: Silicon

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great morning in Plano, not much room for mumblechatter since the pace of BLIMPS OYO and moved quickly. Plenty of humidity however and sweat

ANNOUNCEMENTS:

Preblast for week of 5/21/18

WEEKLY Q HELPFUL SOURCE:
If you’re looking for material for your COT, check out this week’s F3 Weekly Round Table on Soundcloud – Dredd talks F3Nation Q Source; and follow @F3QSource on twitter.

Here is this week’s schedule. SYITG

TUESDAY:
Bootcamp Workout, Glencoe Park AO (Eastside playground)
5:30-6:15 AM
QIC: AlrightAlright

Bootcamp Workout, Liberty Park AO (Liberty Park)
5:30-6:15 AM
QIC: Mizzourah

WEDNESDAY:
Bootcamp Workout, Caruth Park AO (Parking lot)
5:45-6:30 AM
QIC: Splash

THURSDAY:
Running Workout W/ Pain Stations, Katy Trail AO (La Madeline)
5:30-6:15 AM
QIC: Pepper

FRIDAY:
Bootcamp Workout, TBA by Wednesday Night
5:30-6:15 AM
Q: Teasip

SATURDAY:
Bootcamp Workout, Burleson Park AO (Park on Southside)
7:00-8:00 AM
QIC: Double D

Bootcamp Workout, Liberty Park AO (Liberty Park)
8:00-9:00 AM
QIC: TBA

WEATHER POLICY:
1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.
4. #SYITG

ANNOUNCEMENTS:
1. May 29 6:30 PM at Taco Joint Preston Center V.A.P.E. Dinner (Vision and Leadership)
2. GrowRuck12 (Memphis, TN) Sept 21-23

Team Effort for the win

AO: Liberty Rec Center
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Side Straddle Hops IC x10
Touch Touch Dingies IC x10
Imperial Storm Troopers IC x 10

THA THANG:
Mosey to the band parking lot
Silicon Choice: Elevens with Burpee Pushups and LBCs
Mizzourah Choice: Bear and Crab Crawls across the tennis court

Mosey back to Rec Center

MARY:
Oblique Crunches IC x10 each side
Russian Twist IC x10
Low Flutter Kicks IC x10 each leg

COUNT-OFF & NAME-O-RAMA:
PAX: Mizzourah, Silicon
QIC: Team Effort

MOLESKIN:
It is time for the PAX to come to Silicon’s rescue! Third Consecutive workout with just Silicon and Mizzourah. We need PAX to come out and give Silicon something else to which to listen, other than Mizzourah’s talk of technical work details and excessive workout plans.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
Want to join Mookie and Mizzourah in a challenge?

Plano Balloon Festival Sky High Challenge with an F3 twist:
Sept 22: 5K Run starting at 7:30am, finishing with enough time to get to the slightly delayed F3 workout (say 8:30?)

Sept 23: Half Marathon starting at 7am. Finish with enough time to still get to Church

Reminder: Still spots for those who haven’t yet committed to the Capital to Coast Relay on Oct 26-27!

HITT training at Liberty Park

THE SCENE:  Unknown
AO: Liberty Park
F3 WELCOME
WARM-O-RAMA:
SSH
IST
Sun Godess

THA THANG:
1 mile jog around the block
HITT training at the pavillion
30 second intervals with 10 second rest.

combo nonstop 5x.
Merkins (which slowly morphed into Irkins)
Jump Squats
Burpees
Rinse and Repeat
Rinse and Repeat

Mosey to and around the track once for a cool down.
Then 4 laps around the track sprinting the straights and walking the curves

MARY:
5 minutes stretching on their own.

COUNT-OFF & NAME-O-RAMA
2 PAX – Silicon
Q: Maverick

CIRCLE OF TRUST/BOM:
None – Zilch – Nada.


MOLESKIN:
2 lonely PAX arrived 5 minutes early on a balmy Saturday morning to better themselves for God, their families, and themselves. I know several have been out due to prior engagements or injuries but we did see the triumphant return of Silicon this week after a few weeks hiatus and he has certainly dove right back in. We truly missed everyone who decided that the fartsack was a bit warmer and probably more inviting, however our low attendance wasn’t going to stop us from a great Beatdown..
ANNOUNCEMENTS: