• When: 10/21/17
  • QIC: Leprechaun
  • The PAX: Locksmith, BOP, Knob Creek, Camo, Yo Yo, Choo Choo, Bullseye, JR Ewing, Tater, Brexit, Morpheus, FNG Cannibal, Inferno

14 PAX assembled #thekingdom for a Saturday morning #DRP. Welcome FNG Cannibal. YHC pulled out a few old favorites and debuted the much-anticipated (at least in my mind) Hammer Time Dora.

Condition

Indian Summer, and not in a good way. 76F and muggy. Not a problem, though, we’ll get wet anyway.

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.

Warm-up / CoP:

  • Jog around the the parking lot with agility runs, including but not limited to lunge walk and tin soldiers. Circle up in front of the Shovel Flags for:
  • SSH x26 IC
  • Arm-o-rama x10 IC x5 variations
  • Imperial Walkers x10 IC
  • Man-makers x11 IC

Notable absence of #mumblechatter as the first Katy AO gets its feet under it

The Thang

Mosey over the Nottingham Country Elementary (NCE) fields. Along the way, Bullseye and B.O.P drop off some conitas for future reference. Get a little DA Indian Run and form a Switzer to talk about the workout.

First up:

Charles Bronson: 10 burpees, sprint ~100 yards, army crawl ~10 yards (nice and wet and covered in grass), and plank for the six.

Mosey around the NCE track with another DA Indian Run and partner up at the pull-up bars.

7 pairs of PAX. While a pair does 10 pull-ups each (modify if necessary), the other PAX cycle through:

  • Partner Handslap Merkins, AMRAP
  • Al Gore, Hold it!
  • Partner Big Boy Sit-Ups, AMRAP

Thanks for Morpheus, B.O.P, and Bullseye for calling out exercises each time pull up pairs switched. After a quick 10 count, line up for a modified Dora Inspired by F3 Hammer Time, this is designed to tighten up the core. While PAX alternate running across the NCE field and back, the other partner performs exercises Dora style:

  • 50 half bridges (squeeze at the top)
  • 100 J-Lo’s (left and right to get 1)
  • 150 Pickle Pounders

This took a while and was the stamina portion of the 3S2T. Locksmith and FNG Cannibal were first to finish. No doubt, they’re keeping the Ms happy. YHC is not sure how Inferno performed on the Pickle Pounder but he was motoring on the running portion. Next time, I think (a) the better sequence is half bridges, Pickle Pounders, and J-Lo (left = 1, right = 2 count), and (b) somebody will have a “Your M talks in her sleep” joke.

After a quick hydro break (hey guys, we still have 20 minutes!), back to the NCE field for another Charles Bronson. More speed and some 2T.

Recovery mosey DA back towards the SF until JR Ewing pipes up asking, no begging, for an Indian Run. JR, you ask and you shall receive! The PAX had time for a quick Merkin Ring of Fire, holding up or down for each PAX running the circle. And still more time for 4 rounds of Mary – thanks again to Bullseye, B.O.P, and Morpheus for the A-Q with Mary.

 

CountORama and NameORama

14 PAX and 1 FNG. Welcome Cannibal (Matt Furman) and shout out to #Proudpapa Kingspoint. A number of second helpings today, it seemed.

COT

Stone family: KFC’s daughter underwent experimental surgery to address bone cancer. Inferno: changing jobs, back to Deloitte.

NakedManMoleskin

Good to be back with the PAX and see Katy taking shape. I saw a PAX today that are stronger than they were at the launch, and great to see PAX from #TheHogg out supporting the Expansion. Cheers to Brexit for sweeping today. Choo Choo, Tater, Yo Yo- looking good, brothers. Knob Creek, you’re stronger in only a few weeks, keep after it.

At Coffeeteria, YHC was questioned about Q’ing and workout formats, etc. In my experience, most Qs start out focusing on their strengths, and rightfully so. I did. So if you are new to the Q, pick some exercises that you know (can be new exercises to F3), make a plan, keep it simple, and get after it. The String of Pearls approach is a good way to start; it keeps it simple and keeps the PAX together. Dora and BLIMPS are good, as they require minimal Q-talk. As you progress and build confidence, you can start to experiment and increase complexity. Your Q will never go perfectly (at least mine haven’t) but if you don’t leave your Weinke hanging out, no one will ever know.

ANNOUNCEMENTS

Austin and Capitol Ruck Tour next weekend.

Upcoming Area of Operations (AOs):
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
    • Contact Duggar ([email protected]) with EH contact details – it’s coming up quick!!
    • Reach out to Locksmith for lodging details.
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.
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.

Thanks for the opportunity to lead,
– Lep

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