T -7 days F3Kingwood “The River” Launch

  • When: 05/26/2018
  • QIC: Cruiser
  • The PAX: The Mick DR from NWInd (R), Lambo, Tortuga, Trojan & YHC Cruiser (RR)
Condition

76* 98% wetness, Hot and Sticky

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 Warm Up
  • SSH x 25 IC
  • Abe Vigoda x 10 IC
  • Imperial Walkers x 10 IC
  • Grass Grabber x 10 IC
  • Copperhead Squat x 10 IC
  • Mosey around the park with > High Knees, Butt Kickers, Side Shuffle Right & Left > Then mosey to Niagra Falls
The Thang
CoP: Stop #1 Niagra Falls. A nice place as it draws the attention of the traffic at the light at W Lake Houston and Kingwood Dr.
  • The Step Up> Alternating legs x 20 IC
  • The Dip x 20 IC
  • The In & Out x 20 IC
  • R&R x 3
Let’s Mosey over to Mount Midoriyama for B.L.I.M.P.S.  Upon completion of each stage of the Blimp, run up, around & down Mt. Midoriyama and back to start location. Plank for the “6” and wait to start the next stage.
  • Burpees x 5
  • Lunges x 10 > Each Leg
  • Imperial Walkers x 15 single count
  • Merkins x 20 single count
  • Plankjacks x 25 single count
  • Squats x 30 single count
    • “NOTE” We were able to practice our “Man Down” drill. Still needs some work. 
    • 1 of the PAX neglected to inform the rest of a serious medical condition. Now, to his defense, he hadn’t experienced an Asthma attack in 10 yrs, so even he was unprepared (i.e. no inhaler). Watch the “6”, call “Man Down”, assess the situation.  He sat out the remainder of the running and recovered but will have an inhaler with him in the future.
Mosey back to the Shovel Flags. Closed it out with some “Core Work”
  • LBC x 25 IC
  • Oblique Crunch x 10 IC > Left side & Right side
  • Reverse Crunch x 20 IC
  • Dolly x 10 IC
  • Rosalita x 10 IC
  • Flutter Kicks x 10 IC
  • Captain Thor to 5 x 20 on the “Q’s Call”
  • Plank Regular into
  • Pigeon Stretch
  • Piriformis Stretch
CountORama and NameORama

5 PAX with no FNG’s.  Welcome back “The Mick” who’s in town visiting and joining YHC in the GoRuck Light on Sunday

COT

4 of the 5 PAX did a double today starting with a 2.7 mile Ruck.  Along the way we discussed the launch, Co-Q’s, the workout and coffeeteria afterwards. We’re getting pretty excited about making it official up here in Kingwood. Looking forward to a big turnout and seeing some new faces and old friends. TAP’s to Tortuga’s aunt, my sister and my great aunt (family matriarch & 91 yrs young) that fell and had surgery for a brain bleed.

ANNOUNCEMENTS
  • *GoRuck Light* Honor the Fallen
    • Sunday, May 27th – 1400 > Never Forget. – 4-5 hours, 7-10 miles
    • LIGHT = More Smiles, Less Miles & Fun on a team. – Average completion rate is 100%
    • More Information > https://www.goruck.com/event-12935
  • *F3Kingwood/Atascocita Launch*
    • Saturday, June 2nd
    • Location Kingwood Town Center Park > 8 N Main, Kingwood, TX
    • Time 0630 – 0730 Mark your calendars
  • *GoRuck Light > Independence Day*
  • *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.

As always, Honored to Lead> Cruiser

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