Sweat-It’s Magical

  • When: June 21, 2018
  • QIC: Cruiser
  • The PAX: Muffy (R), Spicoli (R), Trojan & YHC Cruiser (RR)
Condition

78* 98% Humidity > 100% wetness

See the source image
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 but use good form. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang >
  • F3 Workouts are open to all men
  • F3 Workouts are free of charge
  • F3 Workouts are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • F3 Workouts are held outdoors, rain or shine, heat or cold
  • Every F3 Workout ends with a Circle of Trust
  • Leave no man behind, but leave no man where you find him
The Warm Up
  • SSH x 50 IC
  • Abe Vigoda x 10 IC
  • Copper Head Squat x 10 IC
  • LBAC’s F&R x 10 IC
  • Moroccan Night Club x 10 IC
  • Lets Mosey – Side Shuffle Right & Left then “Regular Por Favor”
CoP: Part I = B.L.I.M.P.S.
  • Burpees x 10 – OYO
    • Run to the end of the lot
  • Lunges x 20 – 10 Each Leg
    • Run to the end of the lot
  • Imperial Walkers x 30 – Single Count
    • Run to the end of the lot
  • Merkins x 40 OYO
    • Run to the end of the lot
  • Plank Jacks x 50 OYO
    • Run to the end of the lot
  • Squats x 60 OYO
    • Run to the end of the lot
Part II – Mosey to Main Street = Square Off = 4 squares do the following
  • Big Boy Sit Ups x 10 OYO – Run to the next square
  • Merkins x 10 OYO – Run to the next square
  • Big Boy Sit Ups x 10 OYO – Run to the next square
  • Merkins x 10 OYO – Run to the next square
  • Big Boy Sit Ups x 20 OYO – Run to the next square
  • Burpees x 10 OYO – Run to the next square
  • Big Boy Sit Ups x 20 OYO – Run to the next square
  • Burpees x 10 OYO – Line up Single File on the Q
Indian Run back to the Shovel Flags – Broga Time
  • Plank into Pigeon Stretch right x 20 seconds into Piriformis stretch right for 20 seconds
  • Plank into Pigeon Stretch left x 20 seconds into Piriformis stretch left for 20 seconds
CountORama and NameORama

4 PAX > No FNG’s

COT: 

TAP’s for Trojan’s Great Aunt who is seeing the end of her days and to his mom that is alongside helping out. We continue to lift up Duggar’s brother in our TAP’s as well as KFC’s family especially Ava.  YHC reminded everyone that 3rd F of Faith in something great than ourselves and to continue to “Give It Away” It’s Free and It’s Great.  EH Friends, at home, at church, at work. EH the ladies, they see the change in you, they’ll bring that home to their men, this is powerful stuff. As always we lift up in TAP’s all the military men and women around the world, asking the Sky “Q” to bring them all home safely.

**Also added 220 Merkins to the June Challenge Total**

ANNOUNCEMENTS
  • *Thirsty Third Thursday* Kirby Ice House 
    • Thursday, June 21st
    • 3333 Eastside St, Houston > https://www.kirbyicehouse.com/
  • *GoRuck Light > Independence Day* Still Time to Sign Up
  • *F3TheWoodlands “The Shed” Launch*
    • Saturday, July 14th
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge

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** Don’t Forget Twitter > The original F3Nation Comz Channel. See what’s going on with F3 around the country.

As always, Honored to Lead> Cruiser

Leave your TClaps below: