Suns Out-Guns Out

  • When: June 25, 2019
  • QIC: Cruiser
  • The PAX: Toy Story, Men in Tights, Elf on a Shelf, Element, BOI, Muffy, Pee Wee, Spicoli, Comal, Reveille, Swede, Scout, Punkin and YHC Cruiser
Condition

75* > Pleasantly warm & Moist

Disclaimer

YHC is not a professional. F3 workouts are FREE and voluntary – you are here of your own free will #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Warm-Up

Circle up around the flags

  • SSH x 20 IC
  • Bat Wings x 10 w/Fwd, Rvs, Ray Lewis, Seal Claps
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
The Thang > Mosey double applesauce with agility drills
  • High Knees
  • Side Shuffle L&R
  • Back Peddle
  • Karaoke L&R
  • Butt Kickers
  • Regular Por Favor
The Thang > Part II > Grab coupons from Punkins Jeep and circle up around the flags
  • Coupon Curls x 20 IC
  • Skull Crushers x 20 IC w/coupons
  • John Travolta x 10 IC each side w/coupons
  • Big Boy Sit Ups x 10 OYO w/coupons > Modify as necessary
  • Rinse and Repeat x 3
  • Big Boys Sit ups x 20 IC
  • Ray Lewis x 10 IC w/coupons
  • Seal Claps x 10 IC w/coupons
  • Low Flutter x 25 IC
  • LBC x 50 IC
  • Reverse Crunch x 10 IC
Broga

  • Pigeon and Piriformis Right Side
  • Pigeon and Piriformis Left Side
NameORama

14 PAX > 0 FNG’s

COT

TAP’s to our BOTG > On IR right now and in our prayers, Radar recovering in the hospital.  My buddy Jim at MDA with stage 4 cancer. Go out and be that leader, lead by example, by discipline and by accountability.

ANNOUNCEMENTS

*Thirsty Thursday* July 18th, Back Pew Brewery  5pm til http://www.backpewbrewing.com  26452 Sorters McClellan Rd
Porter, TX 77365

*CALL OUT* F3Kingwood Rucking the Food Bank. Saturday, June 29th
Kingwood Town Center Park @ 0830 after Coffeteria, Endex is Back Pew Brewery (7 miles) opens at 11am.  In support of “Family Time Crisis Center”https://familytimeccc.org/
Mission: To provide an outreach program and accessible services to families and individuals in crisis through counseling, crisis intervention, information and referral, and shelter.
An extensive list of supplies needed here> https://familytimeccc.org/ways-to-help-donate
Plan to Ruck with what your comfortable with, balance of goods collected should be boxed and brought via “Shadow Vehicles” Guessing this is our “M’s” or those PAX on IR. Back Pew has the event on a slide show at the brewery. 

If you want a really cool patch you MUST SIGN UP https://ruckingchallenges.com
Please join in for what will be a memorable event. This is a Family Affair and Back Pew is a family friendly operation. Lots to do outside.

*CONVERGENCE* F3Houston – 3rd Anniversary > Saturday, September 28th > ALL AO’s are CLOSED. Location & Timing TBD

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.  Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood

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