Where all the PAX at

AO: Katy Trail
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
Hillbillies x15
Monkey humpers x15
Calf raises x20

Mosey to trail with karaoke en route

THA THANG:
6 burpees
QM
Carolina dry docks x10
Overhead claps x20
QM – scout run (mosey pace while PAX in the lead sprints ahead 30 steps then sprints back to the back of the line)
Alabama prom dates x20
QM
Dancing bears (sic ’em) in cadence x10 (start on all fours in bear crawl position, 1-lift right arm and left leg to uncomfortable height, 2-return, 3-opposite arm/leg, 4-return)
QM
Calf raises x25
QM – first half was speed skaters/dutch skate in a line, second half was regular run
Pickle pounders x20
QM
Calf raises x19 because YHC fell off the platform
QM
CDD x10
OHC x20
QM
6 burpees OYO

Meander half way back because YHC’s legs were toast, mosey the second half back

MARY:
Mary was delayed due to the pre-beatdown #Chippendale of AlrightAlright and Eli and concerns over bare backs on concrete. YHC was gracious in his waiting.
Hello Dollies x10
LBC x10

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Pepper, Eli
QIC: Oo-De-Lally

CIRCLE OF TRUST/BOM:
AlrightAlrightgave the PAX permission to not touch his back, which was appreciated. You coulda laid sod back there. YHC prayed us out and expressed thanks for the men of F3 and how they push him and all the rest of the crew to get better and be better.

MOLESKIN:
Seems as though Pepper did a number on the collective yesterday as we had a low turnout this morning. That or YHC’s previous #katytrailthursday gave them a run for their money, though my money is on the former. Despite warnings given by Pepper no merlot was splashed after he consumed a sleeve of Chips Ahoy last night. The usual burpee grumbling. Speed/dutch skates were supposed to last a full QM but an #Omaha was necessary. When describing the start position for CDD the phrase “face down butt* up” was used but was not taken farther than this. The scout run seemed to be a hit. Pretty sure an elderly woman heard a bit more than she wanted to while AlrightAlright was explaining a pickle pounder to Eli.

ANNOUNCEMENTS:
1. 3rdF on Saturday – Second Saturday – June 9th – Chairman Mao is your Q for this event.
2. 2ndF Happy Hour – Friday – Pepper is the Q, Ozona’s at 5 pm, M’s are invited and encouraged to attend.
3. F3 Gear Q Coach K – Artistic PAX should submit F3 Dallas logo designs him. Be on the lookout for a poll with designs in the coming weeks.
4. GoRuck conversations on BAND about this fall.
5. Lake Highlands PM workouts coming soon.

Run Run Run

THE SCENE:  55 mostly clear
AO: La Madeline
F3 WELCOME
WARM-O-RAMA:
SSHs x 15
Reach Throughs x 10
ISTs x 12

THA THANG:
Jog to The Trail, mixing in backwards running, karaoke, and high knees.

Werkins x 15
Rugby sit-ups x 15
.25 mile interval
Freddy mercury x 15
Jump squats x 20 OYO
.25 mile interval
American hammers x 15
Monkey humpers x 15
.25 mile interval
Dips x 15
.25 mile interval

Partner run –
Pair up, one partner runs and interval, other performed 15 burpees.
Flapjack

.50 mile Indian run
Flutter kicks x 30
.50 mile Bataan Death March, 5 merkins for the PAX at the back end
.25 mile interval to finish it out

Mosey back to start point

MARY:
None – Zilch – Nada.

COUNT-OFF & NAME-O-RAMA
7 PAX – Eli, AlrightAlright, Aaarrrggghhh, Chairman Mao, F150, Ina
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Cutting quickly through the mumble chatter, we got right to the Thang at 0530

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details

Peppered with music

THE SCENE:  41 and Mostly Sunny
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x 20
Hillbillies x 10
IST x 10

THA THANG:
Chumbaburpee (Burpee every time “I get down” in song Chumbawumba)
Bring Sally Up – Al gores to the song “Flower” (Moby), duck walk while in down position
Roxanne – merkin every “roxanne”, plank jack every “red light”

Mosey to the parking garage

Partner up and do ½ a set of BOMBs
1 partner exercises, other partner runs backwards up two levels of the parking garage, sprints back.
Trade off with partner
Burpees (25)
Overhead claps (50)
Merkins (75)
Big boy situps (100)
Squats (125)

Thunder Truck – Plank and for every “thunder” perform a Makhtar N’Diaye to the song “Thunderstruck” (ACDC)

Mosey to the bottom of the parking deck. Various cardio exercises up each ramp with alternating ab exercises at the top of each ramp.
Lunge walk, flutter kicks
Bear crawl, rosalita
Reverse lung walk, Homer to Marge
Crawl bear, Russian twists
Burpee Dan (two levels)

MARY:
None – Zilch – Nada.

COUNT-OFF & NAME-O-RAMA
2 PAX – AlrightAlright, F150, Ina, Eli, Coach K, Arghhh, Eruzione, Special Sauce
Q: Pepper

CIRCLE OF TRUST/BOM:


MOLESKIN:

ANNOUNCEMENTS:
GoRuck signups