Did he say Tabata or Ciabatta???

  • When: May 11, 2019
  • QIC: Cruiser
  • The PAX: Other Brother Darrell, Trojan, Spicoli (R), Toy Story (RR), Men in Tights, Deep Dish, Obstacle, Elf on a Shelf, Reveille (R), Radar and YHC Cruiser (RR)
Condition

68* > Humid, where is the breeze, Embrace the suck

Disclaimer

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

H.I.I.T./Tabata style is designed to raise your heart rate and keep it elevated. If at any time you feel light headed STOP IMMEDIATELY.

The Warm-Up

Circle up around the flags

  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Merkin x 10 CC
The Thang > Time for Tabata > No I didn’t say Ciabatta. Proper form over quantity. You against you, discipline and accountability. Each exercise will be done for 30 seconds “On” and 20 seconds “Off” R&R x 5 < YES > x 5 sets
  • The Squat > Proper form, head up, back straight, all the way down.
  • The Merkin > All the way down, all the way up
  • The Burpee
  • Iron Mike > Jumping lunge
  • Grape Stompers > Knees up, keep those legs pumping
The Thang > Part II > Mosey to the rails for some more Tabata. Continue 30 Seconds on, 20 seconds off. This time doing variations on the “Calf Raise” > One round will be enough
  • Calf Raise > Heels straight back
  • Calf Raise > Heels pointed out
  • Calf Raise > Heels pointed in
  • Calf Raise > Right leg only
  • Calf Raise > Left leg only
The Thang > Part III > Other side of the rail for some “Mary”. Tabata > 30 on 20 off > R&R x 2
  • Big Boy Sit Ups
  • Whiskey Ups
  • LBC’s
  • LBGPC’s
  • American Hammer
The Thang > Part III > Mosey back to the flags > More Mary > Oblique Crunch Tabata, 30 on 20 off > R&R x 2
  • Oblique Crunch Right Side
  • Oblique Crunch Left Side

Next Exercise is

  • Abe Vigoda x 50 IC
  • Bat Wings
    • LBAC’s fwd x 10
    • Reverse x 10
    • Seal Claps x 10
    • Ray Lewis x 20

Broga

  • Cobra
  • Down Dog
  • Pigeon and Piriformis Right Side
  • Pigeon and Piriformis Left Side
NameORama

11 PAX > 0 FNG’s

COT

TAP’s to our BOTG > On IR right now and in our prayers, Element, Swoosh, Sweed and Hostage.  Also, good words by Trojan this morning on a letter written by a GRT that was in a very dark spot in his life. He realized he’s on this earth for a reason and wants to continue that mission rather than check out. GORUCK & F3 are similar in they help us find that inner reason we’re here and we’re not alone in our fight. Put yourself F3rd, find that man that needs to be rescued, you’re “Freed to Lead”.  Go out and be that leader, lead by example, by discipline and by accountability.

ANNOUNCEMENTS

*Thirsty Thursday* May 23rd or 30th, Back Pew Brewery  5pm til http://www.backpewbrewing.com  26452 Sorters McClellan Rd
Porter, TX 77365

*F3Kingwood “The River” 1 year anniversary workout. Saturday, June 1st 0630 – 0800. 6 – “Q’s” and cold refreshments from “Other Brother Darrell” Spread the word, bring your friends and neighbors. 

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.  Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood

Honored to lead, Cruiser

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