Leg-O-Rama

  • When: August 13, 2018
  • QIC: Cruiser
  • The PAX: Duggar, Whiskey (R), Detention, Vlasic, Slice, Mr Rogers, Huffy & YHC Cruiser (RR)
Condition

80* > 90% humidity

Disclaimer

YHC is not a professional. F3 workouts are FREE – you are 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
The Warm Up
  • SSH x 21 IC
  • Abe Vigoda x 10 IC
  • Copper Head Squat x 10 IC
  • Grass Grabber x 10 IC
  • LBAC’s >F & R
  • Moroccan Night Club
CoP: Mosey with back peddle, high knees, butt kickers, SS right & left, Karioke Left & Right > headed to the Courtyard of pain
  • Step up x 20 IC
  • Calf raises > All positions x 10 IC
  • American Hammer x 20 IC
  • Squats to “Moby” Bring Sally Up
  • In and Out x 20 IC
  • Oblique Crunch x 20 IC each side
  • Incline Merkin x 10 IC
    • R&R all of the above with 1 change
    • Squats to “AC-DC” Thunderstruck with Whiskey inspired angry punches during the entire song. Squat every time you hear Thunder or Thunderstruck
CoP: Part II > Mosey back to shovel flags
  • Abe Vigoda x 5 IC
  • Copperhead Squat x 5 IC
  • Grass Grabber x 5 IC
  • Pigeon Stretch
  • Piriformis Stretch
CountORama and NameORama

8 PAX > with 0 FNG’s

COT

TAPs went out this morning from Whiskey for Maud and Mary, Mr Rogers M and her family and the passing of the M’s grandmother.

ANNOUNCEMENTS

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.  Also @F3Nation – @F3Houston – @F3Sugarland – @F3Katy @F3Kingwood Comz Channel on Twitter. There you’ll also find out about all the other AO’s around the country.

Honored to Lead > Cruiser

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