Turkey with all the Trimmin’s

  • When: November 22, 2018
  • QIC: Cruiser
  • The PAX: The King (R), Spicoli (R), Element (R), Obstacle, Dry Dock (R) and YHC – Cruiser (RR)
Condition

A chilly, 47* this morning. Bet I can get everyone warm though

Disclaimer

YHC is not a professional. F3 workouts are voluntary, you’re here of you own free will. #YouAgainstYou. If you can’t complete an exercise modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Well, Turkey Day WOD deserves to have some animal references, along with working all body parts. Stole bits and pieces from my BIL in NWind and his Merkins til you puke workout. Felt pretty good. Had an audience this morning as they were setting up for the L3Foundation Kingwood Turkey Trot, raising money to help fight childhood cancer. Over 1,600 attended with another 100 workers, the park was full. 5 PAX > JP, Spicoli, Cruiser, Dry Dock and Element along with some “M’s” and 2.0’s either Rucked or Ran the 3.1 miles.

The Warm Up

  • LBAC’s  x 15 F&R IC
  • Moroccan Night Club x 15 IC
  • Light Bulbs x 15 IC
  • Copperhead Squat x 10 IC
  • Abe Vigoda x 10 IC
  • Grass Grabbers x 10 IC
  • SSH x 50 IC
The Main Thang
  • #1: The Merkin x 10 IC
  • #2: LBC’s x 20 IC
  • #3: Bear Crawl across the park > Crawl Bear back
  • #4: Wide Arm Merkins x 10 IC
  • #5: Flutter Kicks x 20 IC
  • #6: Monkey Run across the park then
    • Monkey Humpers x 10 IC then
    • Monkey Run back
  • #7: Iron Cross Merkins x 10 OYO
  • #8: The Dolly x 20 IC
  • #9: Lunge walk across the park > Walk Lunge (Backwards) back
  • #10: Ranger Merkins x 10 IC
  • #11: Reverse Crunch x 20 IC
  • #12: Duck Walk across the park and back
  • #13: Diamond Merkins x 10 OYO
  • #14: The Rosalita x 20 IC
  • #15: Frog Jump across the park and back
  • #16: Chuck Norris Merkins x 10 OYO
  • #17: Freddy Mercury x 20 IC
  • #18: Burpee Broad Jump across the park > walk back
  • #19: Bruce Lee Merkins x 10 OYO
  • #20 Thor’s Hammer x 1×4 thru 6×24 > Time running out

Broga Time

  • Pigeon stretch
  • Piriformis stretch
CountORama and NameORama

6 PAX  with 0 – FNG > Welcome back to The King > Second Helpings

COT

TAP’s Punkins PopPop, my friend Tammy in for cancer surgery and all the firefighters and residents battling the wild fires in Ca.

ANNOUNCEMENTS – CSAUP’S

*Kingwood Thirsty Thursday*
Thursday (go figure) Dec 6th @ The Hop Stop > http://thehopstophumble.com/whats-on-tap/

*Wreaths Across America*
> December 15, 2018 > 1100-1400. Meet at Greenspoint Mall, depart 0930.  We plan to Ruck to the Houston National Cemetery and back. More info here > https://waahouston.com

*BlackHogg Beatdown*

  • December  15th> Sponsored by “The Hogg” See H-Bomb for details

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 “The Twitter” F3Nations site for COMZ across the land. Find us at>  @F3Houston, @F3Sugarland, @F3Katy, @F3LeagueCity, @ F3Kingwood

Honored to Lead> Cruiser

 

 

 

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