Shut ’em Down

  • When: 1/20/2018
  • QIC: Weedwacker
  • The PAX: DB, Hookup (R), Neutron, Boring, Mister Rogers, Scalpel, Pipes, Slingblade (R), Quarterback (R), Bling, Bone Saw (R), Weedwacker (QIC)
12 PAX celebrated the government shutdown with a BADDASSS workout at #theyard.
Condition

55 Degrees or so, foggy, moist, dew-laden, and perfect.

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:

  • SSH x 30 IC
  • Imperial Walkers x 20 IC
  • Cross-Squat Jacks x 10 IC
  • Merkin Jacks x 10 IC
  • Grassgrabber x 10 IC

The Thang

Mosey a few blocks for ~ 1 mile and over to Bellaire Town Square. Stop halfway for some curb-kins x 10 IC. Ride the rails left, run a lap. Ride the rails right, run some more.

BADASS:

  • Burpees x 10 OYO
  • Australian Push-Ups x 10 IC
  • Durkin x 10 IC
  • American Hammer x 15 IC
  • Squats x 30 OYO
  • Sit-Ups (Partner style) x 30

A few laps of the square in between most of the exercises.

R&R+

BADDASSS

  • Burpees x 10 OYO
  • Australian Push-Ups x 15 IC
  • Durkin x 10 IC
  • Dips x 20 IC
  • American Hammer x 15 IC
  • Squats x 15 IC
  • Sit-Ups (Partner style) x 30

Mosey to the street for sprints x 4

Mary: Low-flutter x 50 IC

Cool-Down: Abe Vigoda x 10 IC

CountORama and NameORama

12 PAX no FNGs, although I tried my best x 3.

COT

Pipes dealing with father-in-law’s new diagnosis of prostate cancer, Mister Rogers mother-in-law with house flooding after the freeze. TAPs to both. TAPs to occasional PAX member Mr. Awesome who lost his mother to heart disease earlier this week.

NakedManMoleskin

We discussed accountability today. It is important to be accountable and reliable – PAX post with the expectation that there will be a group to work out with, and fortunately this is nearly always the case. Are you doing your part to make sure that happens? Fartsacking lets yourself down and lets the other guys down. Stay engaged!

ANNOUNCEMENTS

 

*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> CLICK HERE FOR FURTHER DETAILS AND REGISTRATION INFO
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

*MDA SCOPE 5K*
> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

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

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 chance to lead and push myself.
– WW

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