Double double/Merkin Broga

    • When: 9jun18
    • QIC: Beta
    • The PAX:  Britney, Haggis, Pacecar, Guitar Hero, Shots Fired, Taco, Snoop Dog (Ruck)
    A surprising number of HIM decided to get out of the fartsack early, to get stronger, and also beat the heat
    Condition
    Dark, moist, getting warm.
    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
    YHC arrived at 0530ish, surprising the pax with a stealth vehicle.  After very little mumblechatter, we were off on a clockwise loop with pain stations
    • PS 1 – merkins 20xIC
    • ps 2 – MorningCall- pax planks, one member does 5 pull-ups with pax doing a merkin at each rep.  All the way around (35 merkins, 5 pull ups
    • PS3 – hill derkins 10xIC
    • PS4 – hill incline derkins 10xIC
    • PS5 – merkins 20xIC
    • PS6 – incline merkins 10xIC (some pax did extra waiting on 6)
    • PS7 – derkins 10xIC
    • PS8 – 5 Australian merkins on parallel bars, half pax, other half doing 5 merkins, then swap
    • ps9 – Morning call with pole merkins
    • PS10- balls to the wall merkins 5xIC
    • PS11 – American hammer 20xIC
    • PS12 – in and out 20xIC
    • PS 13 – derkins 10xIC
    • PS14 – incline merkins 10xIC
    CountORama and NameORama
    YHC brought the group back with 5 minutes to spare, right as Snoop rucked in. 7 PAX, all well known.

    COT/ANNOUNCEMENTS/NMM

    None until second post, much electrolyte and water consumption
    Until the next one
    – Beta

Merkin Broga  

  • When: 9jun18
  • QIC: Beta
  • The PAX:  Pacecar (DD), Triple Threat, Backhoe,  Taco(DD), Snookie (FNG), Haggis (DD) Nada (FNG), Bishop (PP, R), Brexit, Squirrel, H-Bomb, Snoop Dog, Guitar Hero (DD), Cannon, Shots Fired(DD), Britney (DD)Beta (YHC, DD, PP)
Condition
Bright, wet, definitely hot.
Disclaimer
 YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. NNotify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.
The Thang
YHC planned some yoga, incorporating merkins to meet the June challenge. Given loss of liquids on first half of DD, this may or may not be the exact order/exercises completed by the PAX.
Childs pose
Left, right
Cat cow
Left, right
Sun A w 5 merkins
X5
(25)
Sun B w 5 merkins
X3
(45)
Abe vigoda (15)
Grass grabber (15)
Right foot forward>W1>straighten leg > runners lunge> fold to middle>runners lunge other side>W1 lunge>high P>low P>
Then you reverse the entire thing, then do it again starting with left foot forward
X2
Crescent warrior
W3
Standing splits
Swap feet x5
Forward fold
Runners lunge
Merkin x5
Other side
(10)
Sun A x5
(25)
Twisting sequence
Left/right/center
Cw
Ph
Twist
Foot up
Hold
Chair
Other side, step back
Low flutter
High flutter
Rosalita
Dolly
Lizard
Pigeon
On six
Leg up
Leg side
Feet together
Happy baby
Merkins 10xIC
(20)
Freddy Mercury 20
Uptown crunch 20
Penguins 20
Shoulder stand/ legs up wall
Plow
Bridge x3
Savasana
CountORama and NameORama
17 PAX, including 2 FNG- Dan Blum- Nada, and Austin Pearson- Snookie.
COT/ANNOUNCEMENTS/NMM
Typical announcements: Woodlands launch, Spartan something or other, thirsty third Thursday’s and Tuesday lunches
In COT we raised up Ava, Duggars Brother, H-bombs friend who just lost her mom, my buddy just finishing chemo.  YHC also brought up the recent suicides in the news and the support needed for those with mental illness. Much like the exercises we do, we are not professionals but we are here for each other and the COT is a place where you can share and look for support. YHC likes to describe depression like a basketball bouncing down a set of stairs. The medication can block the ball from going any further, but it takes work and support to start moving it back up.  Depression hits men in a disproportionate way, and YHC can attest to the power of our fellow F3 brothers in helping with the problem.  To get the help of professionals or help a brother, the number is
1.800.784.2433(suicide hotline) or 713.468.5463 (Harris county hotline). Take care, brothers.

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