Back to the Trail

DATE: 6/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, Draper, Eli, Ina, Sally, Trickle
QIC: Teasip

AO: Katy Trail (back to #katytrailthursdays)

F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x17

IST x15

Squats x 12

THA THANG:
Head to the trail for quarter mile intervals. YHC decided to take a leaf out of Ina’s book and do 10 burpees at the start and every half mile. However, that was quickly tweaked after the PAX missed the quarter mile marker for the second quarter mile and ended up doing a half mile. Once we got a mile down the trail, we did a half mile of running down another quarter mile and back to the mile marker before we headed back down the trail. Per Coach K’s request, we did a Bataan Death March with 3 burpees the last half mile, then did 10 Burpees OYO at the start before moseying back to La Madeline for Mary.

Below are the exercises for the intervals:

Merkins x 12, Dry Docks x12

Step Ups x20, Dips x 12

Burpees x10

After half mile run: Burpees x 10

Penguin crunch x12

Burpees x10

Bataan Death March with 3 Burpees

Burpees x10

MARY:
Uptown crunch x12

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of mumblechatter. YHC and the rest of the PAX were getting concerned that the second quarter mile was longer than normal and we realized that we somehow missed the marker and ended up doing a half mile. YHC blames that on the fact that we haven’t been to the Trail in awhile. The usual groaning about burpees and the Bataan Death March which was a testament to the fact that YHC is a Q of the people as Coach K requested that exercise. Good to have Trickle back out.

ANNOUNCEMENTS:
1. Happy Hour Friday, Location TBD

Lap Ladder

DATE: 5/30/2019

COUNT-OFF & NAME-O-RAMA:
PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina

AO: La Madeleine
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

THA THANG:
Mosey to the track for the lap ladder

400 m run – Merkins x 5 IC

800 m run – Merkins x 6 IC

1200 m run – Merkins x 7 IC

1200 m run – Merkins x 8 IC

800 m run – Merkins x 9 IC

400 m run – Merkins x 10 IC

Total of 4800 m = 3 miles

Mosey back to La Madeleine

MARY:
Sky Crunches x 15 IC

Rugby x 10 IC

LBC x 15 IC

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Not much mumble chatter as we were pretty spread out during the running portion of the workout.  We got over 3.5 miles in so a solid morning of work.

ANNOUNCEMENTS:
1. QSource Friday
2.

Wetdown

DATE: Tuesday 5/14/19

COUNT-OFF & NAME-O-RAMA:
PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field

THA THANG:

Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

MARY:
Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

CIRCLE OF TRUST/BOM:
Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

MOLESKIN:
Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

ANNOUNCEMENTS:
1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

Over the Bridge & through the Park

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Icebox, Eli, Rump Roast, Teasip
QIC: Oatmeal

AO: Glencoe Park (fo’ sho’)
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 12 IC

Hillbillies x 12 IC

Windmills x 12 IC

THA THANG:
Mosey clockwise to SE corner of park: Merkins x 10 IC

Mosey to SW corner: Groiners x10 IC

Mosey to NW corner: Alabama Prom Dates x 15 IC

Mosey to bridge where PAX paired off.  P1 bear crawled up bridge while P2 ran to lights near top of bridge, back down to base and return to partner.  Flap jack.  Repeato up incline to lights, U-turn and back down.

Mosey up bridge to stairs, down stairs and YHC had PAX line up along guardrail for Derkins x 10 IC & Clay Makers x 10 IC each leg

Mosey back upstairs to begin an NA run to other side of bridge and back up to first support column.  YHC then had PAX sprint to stairs and then pair off again where P1 crawl beared down while P2 ran down, back up to stairs and to P1 where they flap jacked.

Once PAX made it down incline, we returned to NE corner of Glencoe Park where YHC made everyone’s morning with 15 burpees OYO where there was much gnashing of teeth or at least choice words for YHC.

Finished out with a mosey back to park pavilion where we finished the workout with 10 V-ups IC and 10 LBC’s IC.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Fair about of mumble chatter but PAX were spread out during bridge workout.  A lot of cursing and moaning from Rump Roast with each new exercise that was announced!  I know he loved all of the running, but he gets better every workout!  I know there were other colorful comments throughout, but alas, my memory once again betrays me.

ANNOUNCEMENTS:
1. Q Source on Wednesday night at Chick-Fil-A on Hillcrest and Friday somewhere in Preston Center.

Running with the Wind

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

AO: La Madeleine/Katy Trail
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

ANNOUNCEMENTS:
1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.

Tuesday Tiger Beatdown

DATE: 4/16/19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Coach K, Eli, F150, Gold Digger, Icebox, Oatmeal, Pepper, Plus One, Sally, Sex Panther, Special Sauce, Rump Roast
QIC: Teasip

AO: Glencoe #glencoefasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x15

IST x15

Daisy Picker x 12

THA THANG:
3 by 5: 5 pull ups, 5 swerkins, 5 dips for 3 rounds

Mosey to the football field for partner TIGER

T merkins x 50

IST x 100

Gorilla Squats x 150

Ear Merkins x 200 (Omaha’d to 150)

Rosalita x 250

Stay at the football field for WO

William Wallace for two rounds with 5 burpees

OH Claps x 15

Mosey to the basketball court for ODS

Obama across the court

Duck Walk back

Sky Pickles x 15

MARY:
Done throughout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
IThe PAX was still grumbling about Saturday’s workout, so YHC obliged the request of Oatmeal to have some upper body to start the workout. Not much mumblechatter during the TIGER portion except for some questioning of the number of Ear Merkins which was Omaha’d. Quite a bit of political commentary for the Obama across the bball court, including “Is that 4 steps forward and 8 steps backward?” “Is this an exercise where we just stand around talking and not doing anything?” YHC may have to start coming up with other presidential themed exercises/workouts for more political commentary from the PAX. Stay tuned.

ANNOUNCEMENTS:
1. Q Source this Wednesday night at 6 at CFA Hillcrest and Friday at 11:30 at Preston Center on Mammon

Back on the trail

DATE: Thursday, April 11

COUNT-OFF & NAME-O-RAMA:
PAX: Eli, Oatmeal, Special Sauce, Aaarrrggghhh, Chairman Mao, Walmart
QIC: Ina

AO: Katy Trail
F3 DISCLAIMER & WELCOME:

Given by Rump Roast

WARM-O-RAMA:
Led by Rump Roast:

SSH x 20 IC

IST x 20 IC

Daisy Pickers x 15 IC

Mosey to the trail

THA THANG:
Run 1/4 mile – Overhead press x 18 IC

Run 1/4 mile – Angels in Outfield x 18 IC

Run 1/4 mile – Dips x 18 IC

Run 1/4 mile – 3 rounds of box jumps every other step on stairs

Run 1/4 mile – Single count merkins x 18 IC

Run 1/2 mile back – Native American run

Run 1/2 mile back

Run 1/4 mile to finish – Burpees x 18 OYO

Mosey back to La Madeleine

MARY:
Freddy Mercury x 18 IC

CIRCLE OF TRUST/BOM:
Discussed Eli as a track athlete at HP where he sealed a district championship for the team with his place/effort in the mile.

MOLESKIN:
Great to have Walmart, Oatmeal, and Aaarrrggghhh back on the trail.  Eli and Sauce ran well, Chairman Mao finished strong, overall a great run.  Reps on trail were 18 for the start of the Masters.

ANNOUNCEMENTS:
1. Attend Q source
2. 2nd F is on Friday

Silence of the Lambs

PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Eli, Pepper, Rump Roast, Sex Panther, Special Sauce, Teasip, Walmart
QIC: Coach K
AO: Glencoe Park
Disclaimer: Given

Warm-o-Rama:
SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Indian Run x1/2 mile
50 merkins
Bear Crawl x100 yards
50 squats
1 mile run
50 squats
Bear Crawl x100 yards
50 merkins
Indian run x1/2 mile

Mumblechatter (or lack thereof):
YHC rolled up with the usual energy. Rump Roast came in hot at 0530, bass bumping. Some words were exchanged, but that’s about it for the mumblechatter on the day. PAX were forced to run or count to themselves the entire morning…the travesty. When Alright Alright and Teasip noted the absence of mumblechatter, YHC made a comment about wanting some quiet time this morning to which PAX responded as if that was different than any other morning. Fair point.

Alright Alright somehow bruised the top of his foot over the weekend. PAX weren’t too thrilled to bear crawl through a slightly muddied football field. Special Sauce asked if Wet Wipes would be provided but quickly recanted after YHC threatened to do Tunnel of Love. Not one word was mentioned about the game last night as our sole UVA fan was at work and Tech fans have returned to hiding.

After the workout, Rump Roast made the bold statement that he’d prefer to do 100 burpees rather than do this morning’s workout, which will be remembered for future Qs. PAX were quick to suggest he do burpees in lieu of Katy Trail Thursday this week.

Announcements:
1. Q Source tomorrow night at CFA on Hillcrest at 1800
2. Master’s charity event Wednesday night at a country club at 1730 (sorry Aaarrrggghhh, I forgot the specifics)
3. Q Source Friday at 1130
4. Happy Hour Friday
5. Third F event at Bonton Farms Saturday (talk to Chairman Mao for details)

Sweet Sixteen on the trail

DATE: 3 – 28 – 19

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Oatmeal, MySpace, Eli, Sally, Chairman Mao, Special Sauce
QIC: Ina

AO: Katy Trail

F3 DISCLAIMER & WELCOME: 

Given

WARM-O-RAMA:
SSH x 16 IC

IST x 16 IC

Squats (Single Count) x 16 IC

Windmills x 16 IC

Mosey to Trail

THA THANG:
With a March Madness theme in mind…

Sweet Sixteen – 1600 m run (1 mile)

Elite Eight – Rugby situps x 8 IC/Run 800 m (1/2 mile)

Overtime – Overhead claps x 8 IC/Run back 800 m (1/2 mile)

Final 4 – Merkins x 4 IC/Run 100 m (1/4 mile)

Close grip merkins x 4 IC/Run 100 m (1/4 mile)

Wide grip merkins x 4 IC/Run 100 m (1/4 mile Native American)

Peter parker merkins x 4 IC/Run 100 m (1/4 mile)

MARY:
LBC x 16 IC

Sky crunches x 16 IC

6 inch hold

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
We covered about 3.5 miles today, so a good day!  Weather was great and the PAX seemed to enjoy their time on the trail.  Although I don’t know if Eli even broke a sweat.

ANNOUNCEMENTS:
1. Q source
2. Rump Roast with the VQ tomorrow!

Sally/Teasip are BALLIN

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Coach K, Eli, F150, Myspace, Noodler (FNG), Pepper, Rump Roast, Sex Panther, Wal Mart
QIC: Sally/Teasip

AO: Glencoe #glengofasho
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x16

IST x 16

Daisy Pickers x 8

THA THANG:
Mosey over to the football field for some Red Barchetta

Run 100 yards, 100 SSH, run back

Run 75 yards, 75 Mountain Climbers, run back

Run 50 yards, 50 merkins, run back

Run 25 yards, 25 LBC, run back

Run 10 yards, 10 Burpees, run back

Sally took over next and led a BALLIN workout. Partner up, Partner 1 backpedals 50 yards, does a Bobby Hurley then runs back while Partner 2 does exercises. Switch when Partner 1 comes back

Burpees x75

Arm Circles x 150

Lunges x 75

LBC x 150

Imperial Walkers x 75

Nipplers x 100

Mosey over to the tennis court for paint the lines, which left a little time for Mary

MARY:
Box cutters x 16

Low Dolly x 16

Flutter Kicks x 16

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not a lot of  mumblechatter. Great to have Noodler join us (great job EHing Sally). Not sure if any of the PAX noticed our tribute to Icecube being born with the Ice Cube playlist created by our resident DJ, Icebox. The PAX was curious if YHC cut his boxes toward himself, which YHC does not. Overall another great day in the gloom with our fellow F3 Brethren.

ANNOUNCEMENTS:
1. Q Source this week on Shorties this week. Wednesday at 6 at Hillcrest CFA or Friday at 11:30 at Preston Center Taco Joint