H.I.I.T. Parade for the Nomads

When: April 14, 2018

  • QIC: Cruiser
  • The PAX:  2nd Helpings for Trojan and Capt Kirk, FNG – F3 Bones Nick Davis
Condition

63* Wet, humid, windy & looks like rain.

Disclaimer

YHC is not a professional. F3 workouts are FREE – FOREVER, you’re here voluntarily #YouAgainstYou. If you can’t complete an exercise modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Time to bring back Mr Tabata and some H.I.I.T. up north.  If you feel lightheaded at any time > STOP < and notify someone.

The Warm Up

  • SSH x 35 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • LBAC x 10 IC > Forward & Reverse
  • Moroccan Night Club x 10 IC
  • Grass Grabber x 10 IC

The H.I.I.T.

  • Bobby Hurley x 20 seconds on then 20 seconds rest
  • Burpee x 20 seconds on then 20 seconds rest
  • Split Lunges x 20 seconds on then 20 seconds rest
  • Merkins x 20 seconds on then 20 seconds rest
  • Squats x 20 seconds on then  *HOLD* for 10 seconds
    • Followed by 1 minute Rest > R&R x 4< Yes 4. Lots of Mumble Chatter after the 3rd set.

Let’s Mosey around the school to the main Courtyard for some more H.I.I.T.

  • American Hammer x 20 seconds on then 20 seconds rest R&R x 3
  • Big Boy Sit ups x 20 seconds on then 20 seconds rest R&R x 3
  • Oblique Crunch x 20 seconds on then 20 seconds rest R&R x 3

Find a bench for yes, a little more H.I.I.T. 

  •  The Dip x 20 seconds on then 20 seconds rest R&R x 3.
    • It’s here that we picked up “Oscar” a 13 y.o. theater student waiting for the rest of his crew to show up. He did well
      • “Always Be Headlocking” or #AHB
  • Step ups x 20 seconds on then 20 seconds off > alternating leg R&R x 3

Let’s Mosey to the front parking lot Courtyard for some Broga 

  • Plank “Regular” x 20 seconds on then >>>>
  • Plank Left arm high x 20 seconds then >>>>
  • Plank “Regular” x 20 seconds on then >>>>
  • Plank Right arm high x 20 seconds then >>>>
  • Plank “Regular” x 20 seconds on then >>>>
  • Plank “Elbows” x 20 seconds on then >>>>
  • Plank “Right Leg High” x 20 seconds on then >>>>
  • Plank “Left Leg High” x 20 seconds on then >>>>>
  • Plank “Regular” to Pigeon Stretch Right side & Piriformas left
  • Plank “Regular” to Pigeon Stretch Left side & Piriformas right
CountORama and NameORama

4 PAX > 2 second helpings, 1 FNG “Bones” “Welcome Sir”

ANNOUNCEMENTS

  • Third Thirsty Thursday – April 19th
  • Austin Spartan Sprint – All Texas Pax Convergence
  • *GoRuck Light* Honor the Fallen
    • Sunday, May 27th – 1400 > Never Forget. – 4-5 hours, 7-10 miles
    • LIGHT = More Smiles, Less Miles & Fun on a team. – Average completion rate is 100%
    • More Information > https://www.goruck.com/event-12935
  • *F3Kingwood/Atascocita Launch* 
    • Saturday, June 2nd
    • Location Kingwood Town Center Park 
    • Time 0630 – 0730 Mark your calendars

COT

TAP’s to my sister Sharon ongoing health issues, Lambo, his M and new 2.0, Tortuga visiting his sick uncle, Capt Kirk and his family, Trojan’s buddy from work recovering from an accident and all our military personnel around the world.

NakedManMoleskin

Our A.O. continues to grow, slow but steady with new FNG’s weekly. It’s very humbling for YHC to be witness to new growth. I guess I was really getting too comfortable running in to the Hogg every Saturday, this has been long overdue and there are so many H.I.M. “High Impact Men” on this side of town.  Following Inferno’s idea we’re reaching out to our PAX here for ideas on community relations and outreach. We’re working on finding contacts with the Kingwood Observer to get some coverage for our launch. We’re always open to new ideas so if you have any please share. As always I’m truly honored to lead, thank you for the opportunity.

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.

Cruiser > Out

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