Beautiful day for a VQ

  • When: 07/07/2018
  • QIC: Spicoli > VQ
  • The PAX: Miranda (R & 2nd Helpings), Trojan, Rainman, Lambeau, Cruiser (RR) & YHC Spicoli

6 PAX posted Saturday morning to start the weekend off right!

Nice morning for summer in Houston. 76 > 94% humidity

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

Warm Up:

  • SSH x20 IC
  • Bat Wings x 10 IC
  • Abe Vigoda x 10 IC
  • Grass Grabbers x 10 IC
  • Hillbilly Walkers x 10 IC
  • BBSU’s x 25 OYO
CoP > Mosey to Bunker Hill for 11’s
  • BBSU’s x 8 Count Body Builders
CoP  Part II> Mosey to the Parking Lot of Pain for some DORA. Count off 1-2
  • Merkins x 50
  • BBSU’s x 100
  • Squats x 150
CoP  Part III> Mosey back to the shovel flags
  • Freddy Mercury x 10 IC
  • Box Cutters x 10 IC
  • Bay Area Scissors x 10 IC
    • Mosey to the Stage for Burpie Dan’s from the stage to the flags
  • BBSU’s x 20 OYO
  • Pigeon and Piriformis stretch
  • Total 150 BBSU’s per PAX
  • CountORama and NameORama

    6 total PAX > 0 FNGs

    COT

    TAPs Rainman’s buddy whos father was just diagnosed with Lukemia, Trojan’s family who’s great aunt passes this week, Tib-Fib for his 2.0 headed to camp this week, Cruiser recovering from Rotator surgery and Muffy who’s traveling back to Houston.

    NakedManMoleskin

    Continue to push.

    ANNOUNCEMENTS

    • *F3TheWoodlands “The Shed” Launch*
      • Saturday, July 14th
    • *Black Ops Beatdown*
      • Saturday, Aug 11th
      • Hosted by “The Trinity” More to follow
    • *City Ruck Tour – Houston*
    • *2nd Annual – F3 Houston Anniversary Convergence*
      • Saturday, Sept 29th > All AO’s Converge
  • COMZ CHANNELFor 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

Spicoli > Out

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