Good O’le Fashioned Beatdown

  • When: January 26, 2019
  • QIC: Cruiser
  • The PAX: Trojan, Punkin, Element, Other Brother Darrell, Tib Fib, Dry Dock, Foam, The King, Comal, Radar, FNG Woody Barksdale aka F3-Toy Story and YHC Cruiser
Condition

55* beautiful day for sweat.  Enjoy 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.

The Warm-Up

Circle up around the flags for some

  • SSH x 25 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Grass Grabber x 10 IC
  • Hillbilly Walker x 10 IC
  • LBAC’s x 10 IC > F&R
  • Ray Lewis x 10 IC
  • Seal Clap x 10 IC > Ok, shake it out, count off 1-2, one’s look to your left & 2’s to your right, stick with your battle buddy, let’s mosey
The Thang > Part I, Let’s mosey
  • Around the park, headed to Niagra Falls with SS R&L, Karaoke R&L, back peddle then Reg-U-Lar   Por Favor
The Thang > Part II, grab you a spot on the wall at Niagra Falls
  • Step Ups, alternating legs, x 20 IC
  • The Dip x 20 IC – Skoal Brother
  • The In & Out x 20 IC
  • The Incline Merkin x 10 IC
  • The American Hammer x 20 IC
    • Rinse and Repeat > Por Favor
      • Then > Let’s Mosey back to the shovel flags
The Thang > Part III
  • Back at the park, line up behind a sand bag with your partner
  • 1st exercise> Partner 1 squat, pick up back, lift bag to shoulder height, ground the bag out in front of you
    • Use good form on the squat, all legs, no back
    • Totally separate motions
    • Partner 1& 2 lunge walk to the bag, partner 2 R&R what partner 1 did all the way to the stage
  • 2nd exercise > Partner 1 squat, pick up back, lift bag to shoulder height, ground the bag out in front of you
    • Use good form on the squat, all legs, no back
    • Totally separate motions
    • Partner 1& 2 Bear Crawl to the bag, partner 2 R&R what partner 1 did all the way to the big flag
  • 3rd exercise> Partner 1 squat, pick up bag, lift to should height, 2 more squats, ground bag out in front of you.
    • Use good form on the squat, all legs, no back
    • Totally separate motions
    • Partner 2 mimic partner 1 doing squats , then swap off, pick up bag, squat x 2 all the way bag to the stage
  • 4th exercise > Partner 1 squat, pick up bag, lift to shoulder height, do 3 overhead presses.
    • Use good form on the squat, all legs, no back
    • Totally separate motions
    • Partner 2 mimic partner 1 doing overhead presses, then swap off, pick up bag, overhead presses x 3 all the way bag to the stage
The Thang > Part III > always time for Mary
  • The Low Flutter x 50 IC
  • Rosalita x 20 IC
  • Dolly x 20 IC
CountORama and NameORama

11 PAX > 1 FNGs > Welcome F3-Toy Story

COT

TAPs for my FIL> Don continues to get healthy, lift up Punkin, The King and Foam’s family and friends also.

ANNOUNCEMENTS

*SHIRT ORDER*  Pre-Order for F3-The River shirts closes on Feb 2nd> get your order in NOW> Set up an account with MudGear, you pay there, they ship direct to you. Once the order closes it takes about 1 month to get the shirts. https://f3.mudgear.com/products/f3-kingwood-the-river-pre-order

*Thirsty Thursday*
> Thursday, February 7th at Back Pew Brewery!

> 5:00 pm until  > http://www.backpewbrewing.com/

*GORUCK Tough Challenge – Battle of the Alamo*
> February 22, 2019 > San Antonio, TX

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 Houston including @f3Kingwood

Honored to Lead > Cruiser

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