The Virtual Shovel was planted and a dozen of Faithful gathered in the Gloom.   Weather continues to be very accommodating to the Dallas F3 pax – beautiful 40 degrees and clear.  

The Pax

Guns

Triple Net

Jake

Lightweight – finally re-emerged from the work induced coma.

Virus – War Daddy

Pussycat

Kent Laber – second visit – maybe call him “Clark” as I thought I heard he was a “super” marathoner.  Suggestions welcome.

Geach

Eskimo

Spread

Splash

Todd Anderson – FNG – immediately named “Tattoo” by Splash for supposed soccer skills.  It shall stick.

The Thang

Stretch ‘em out

Breakfast with Shaun-T Warm-up

• 3 cycles directed by QIC – increasing speed for each cycle
•  Jog, Butt kicks, Knee-ups, Heisman, Ladder climber

Box of Love – 4 cycles – standing jump (r, back, l, forward) to form box with 10 mountain climbers in between each box

Spread’s Ab Ripper – 1 cycle including

• 20 pike crunches
• 40 Russian twists
• 20 wide arm crunch – right leg up
• 20 wide arm crunch – left leg up
• Flutter kick with interspersed Dollys to failure

Push ‘em out (10 quick pushups)

Hoop Cycle – 5 cycles

• Jump shot – 5
• Jump squat – 5
• Pushup – 4
• Mountain climber – 8

Run to Playground

Rings ‘n Things – 3 cycles

• 5 – 10 pullups on rings based on ability
• Run across bridge to concrete picnic table
• Box jump to bench, Box jump to table, Jump down
• Run around far tree, back to picnic table and repeat box jump crossing
• Run across bridge to aluminum bleachers
• Jump up from behind and walk down the bleachers – 3 sets
• Rinse – repeat
• Plank until all finished

Run to center field – Explosive skip rest of field

Push ‘em out

Rand-o-rama

• At QIC discretion, series of combination moves to be called out
• Run (in place), Set, Plank, Plyo, Jump, Pushup

Final Cycle

• Baby crunches x20
• Russian twists x40
• Cross leg mountain climbers x10 each leg
• Sprint in place with interspersed x4 lunge jumps

COT

Spreadsheets from the Gloom

• Hope you guys had a good time with a new variety on the workout setup.  Our goal is to keep it fresh and off balance so we don’t get in a rut – be thinking about new moves routines and then feel free to step up and lead when ready.
• Eskimo is leading the charge next week.  Don’t be lulled by his laid back personality – he will bring the pain next week.  Unfortunately, I’m out but will eagerly await the report.
• F3/D list keeps growing – 54 are getting the updates.  Reach out to those who said “interested” but have so far lacked interest.  We’ve got a great core group and it will continue to grow.  I’m sure the lazy bears will come out of the woodwork once the temperatures rise.
• Props to Lightweight (who has been M.I.A.-weight as of late) for answering the bell.  As things settle down, you will be back in the regular rotation.
• Talking to some of the C-town guys, one area where we are constrained is the Fellowship aspect.  The Sat am guys often grab coffee after the workout, but the Wed schedule puts a damper on that.  Be thinking about a happy hour or some other (easy) event where we can get together, have a few beers and see what everyone looks like in the daylight.
• Fun morning – I’ll see you all in two weeks.  Push hard for Eskimo next week – 2/15.