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

Creed 2

Tuesday’s #backblast

Trickle, Teasip, Alright Alright, Sex Panther, Sally, Special Sauce, Oatmeal, Ma Bell (Carpex) Rump Roast, Willie Loman from Louisiana joined Chairman Mao and YHC for a Creed 2 beat down

Warmup: SSH, IST’s

2 rounds of jump rope waterfall, one of these days we should see if Sauce and Sally could go 45 min straight

1st Creed/Drago fight, total carnage

Bear crawl the width of the football field and back, 30 burpees, 40 jump squats, 30 burpees, then bear crawl down and back again

Recovery/montage

Creed needed to strengthen his core for the 2nd fight so we did a bunch of Mary, first led by YHC then by Chairman

2nd Creed/Drago fight, the comeback

Mini solo Dora

Run width of football field and back, 25 merkins, run down and back 25 LBC’s, run down and back 25 squats

Finished with some lil baby arm circles wearing out the shoulders from all those fights

Not a lot of mumblechatter that I could hear, it was a pretty grueling beatdown for a large part of the workout

Chairman and I look forward to more movie themed co-Q’s in 2019!

JACOBS LADDER Jacob’s Ladder

PAX: Icebox, Aaarrrggghhh, Teasip, Trickle, Oatmeal, Coach K, Belk Bowl, Special Sauce

QIC: Alright Alright

Warm-o-rama:

SSH x20

IST x15

Tha Thang:

Jacob’s Ladder of the following exercises with a run across the football field each time.

Jumping Spiders

Aussie Burpees

Carolina Dry Docks

Overhead Claps

Burpees

Squats

Lunges

Alabama Prom Dates

Dips

Dancing Chilcutts

Erkins

Rugby Sit Ups

No one completed the beatdown. But we covered some serious mileage and got stronger.

FNG: Cody Ragan – toss-up between Trickle (Trickle Down Economics) and Socrates (Philosophy Major). He voted for Socrates, so now he is Trickle.