Iron Man in the Gloom

  • When: April 19, 2018
  • QIC: Cruiser
  • The PAX: CC, Haggis, Taser, JackRabbit (R), Fresh Prince, Beta, H-Bomb, McFly, Virgin, WeedWacker, Britney, Guitar Hero, Liquid Plumber & YHC Cruiser (RR)
Condition

62* 40% Humidity. Pretty dang nice out

Disclaimer

YHC is not a professional. F3 workouts are FREE, you’re here of your own free will. #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: YHC asked the PAX to bring their Rucking plates with them this morning, YHC brought extras just in case.  

The Warm Up

  • SSH x 10 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • LBAC x 10 > F&R

Mosey to the Enchanted Garden with>>>>>

  • Ruck plates overhead
  • Ruck plates held at 90* arms out front
  • Ruck plates overhead

CoP: Circle up, keep it tight

  • Coupon Curl x 10 IC
  • Squat Press x 10 IC
  • Elf on a Shelf x 5 IC > Right side and Left side
  • Bent Row x 10 IC
  • Pass the Plate> Tight circle, every other PAX with 30# plate, pass to right x 20, then to the left x 20 > Rinse and Repeat
  • Skull Crusher x 10 IC
  • On Your 6> Plate Press x 20 IC
  • BB Sit ups x 10 OYO
  • Coupon Curls x 10 IC

Mosey back towards shovel flags with>>>>

  • Plates overhead
  • Farmer carry right hand then left hand> Stop at the field for some>>>>
  • Bear crawl while pushing the plates along the ground, right hand push, left hand push
  • Circle up around the flags for
  • Al Gore around the world, holding the plates
  • Count off 1-2, 1-2 for partner BB Sit ups, passing the plate at the top x 25
  • Plank-a-rama around the world
  • Broga x Pigeon and Piriformas  and we’re done
CountORama and NameORama

14 PAX, no FNG’s keep head locking

COT

Tap’s to Duggars brother cleared the hospital, my nephew with the drain still in and my sister Sharon with health issues.

 

ANNOUNCEMENTS

  • Third Thirsty Thursday – April 19th – Tonight EH Brewery
  • 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

 

 

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

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