• When: 11-27-18
  • QIC: Pomp Pom
  • The Pax:  YCH, FOAM, SPICOLI, MUFFY, OBD, PUNKIN, THE KING, LEFT TURN

 

Condition

36 and feels like 36 according to my weather app.

Disclaimer

YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

 

CoP:

  • SSH x25 IC

Mosey to parking lot of pain

On your 6.

6 inches off the ground to the song Flowers.

on the command bring sally up, feet all the way to the sky, legs straight.

on the command of down, legs lowered back to 6 inches.

next song was Ghostbusters.

lunges are performed throughout song.

burpees performed when GHOSTBUSTERS is heard.

count off 1’s & 2’s

Partner up for some dora

100 overhead claps

200 squats

300 forward claps.

1’s ran the long way around mt midoriyama

2’s began the exercise

upon return 1’s picked up the count and 2’s ran a lap.  Continue until complete

Roxanne was up next

plank for the song

when you hear Roxanne you do a merkin

when you hear red light you do a half burpee

Moby is back for a repeat performace

you squat for the song

onbrhe command bring sally up, you come up from a squat.

on the command bring sally down, you go back to squat position

another round of dora

2’s take the first lap while 1’s begin the excerise

100 plank jacks

200 flutter kicks

300 lbc

Last but not least

Thunder by imagine dragons

sqaut for the song

when you hear thunder , you do a right handed Bobby Hurley

when you hear lighting do a left handed Bobby Hurley and then back to squats

 

 

 

 

 

 CountoRoma and NameORama

8 pax started/ 8 pax finished

COT

Muffy and punkin

NakedManMoleskin

Punkin said it best,

he said dresses with one less layer than he is comfortable with.

 

ANNOUNCEMENTS

DEC 15 Wreaths across America

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.

GO COWBOYS
POM POM

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