Mr. Substitute Starfish

  • When: 04/12/18
  • QIC: Camo
  • The PAX: Spaceballs, Robinhood, Tater, Bullseye (R), IPA
 Image result for starfish meme

6 PAX posted at #TheKingdom for their DRP.  JR Ewing was supposed to Q, but called in a pre-meditated #FartSack at 23:30 the night before.  KFC made it appear he had it on Band, but then he stayed in the sack too. So YHC took the opportunity to make use of a little WO I’d had in my pocket since posting DR with F3 Louisville a month or so back.

Condition

A lovely 62 degrees.  Spring is a fine time for BDs in Katy.

Disclaimer

YHC is not a professional. F3 workouts are free and voluntary.  Push but don’t hurt.  Tell someone is something doesn’t feel right.  Bullseye has the phone.

The Thang

Mosey to the SFs

CoP:

  • SSH x 25 IC
  • Grass Grabber x 10 IC
  • Imperial Walker x 12 IC
  • Carolina Dry Dock x 10 IC

Form up SAS for a 1/4 mile #BlackSnake run over to the far side of the church.  Once there, halt for a

Century Arm-o-Rama:

  • LBAC-F x 25 IC
  • LBAC-B x 25 IC
  • MNC x 25 IC
  • Lightbulbs x 25 IC

Another #BlackSnake over to the 4-Corners parking lot.  The light poles would serve as the corner markers for our next item up for bids, #TheStarfish.

The Starfish

Begin at the middle point.  The PAX are shown four corners, designated by light poles.  Each light pole is an exercise.  In this case it was: Pole 1=Squats, Pole 2=Carolina Dry Docks, Pole 3=Burpees, and Pole 4=BBSUs.  10 reps of each exercise are done at each pole (Q-modify to 5 Burpees after Round 1).  The PAX begin at the middle, sprint to the pole, then sprint back to the middle after each exercise where they do increasing-count Merkins each time (starting with 1).  The circuit is complete once 20 Merkins are reached on the last set in the middle.  This makes 5 total trips around the #Starfish.  And, for those counting at home yields 50 reps of each exercise (except 30 Burpees) and a tidy sum of 210 Merkins for the am.

Love this WO to get the heart rate up and keep it there.  Sufficient level of #Gassed, had to call a couple 10-counts about Merkin rep 14.  PAX gave a valiant effort in making it all the way through the Merkins.  IPA is looking really strong.  Spaceballs and Tater brought some nice speed heading the middle and back each time.  RobinHood took on the #YouAgainstYou full bore.  Way to push it guys.

Once the #Starfish was complete, hit the deck for a little shoulder-smoking finish:

  • High Plank IC x 20 count
  • Low Plank IC x 15 count
  • LBCs x 20 IC

Mosey back to the SFs to end.  Good work Men!

CountORama and NameORama

6 PAX, No FNGs (#ABH!), and a healthy contingent of #FartSackers at home

COT

TAPs for Locksmith’s Dad and Family.  Taps for AVA.  Taps for RobinHood’s ongoing job search.  TAPs for Spaceball’s foster child court hearing.

NakedManMoleskin

I love a last-minute Q opening.  We should all be ready to step up when needed and serve the PAX.  Had fun trying something new at #TheKingdom.  Posting DR with other regions is a great way to learn some new tricks.  After experiencing this one in Louisville I knew it needed to be brought home and shared.  And, for those who missed it, not to worry: #TheStarfish will be back some Saturday and we’ll endeavor to make it through a full 25 Merkin circuit.

ANNOUNCEMENTS

F3 Houston TTT-April 19th: Eureka Heights brewery for some #EH Beer!  #EH an FNG while you’re at it!

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

*HKA Launch – Humble/Kingwood/Atascocita-June 2nd* 
Talk to Cruiser and get that #NorthEastSide EH on!

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.

Everyday I’m shufflin’
– Camo

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