Welcome Home – Good to be back

  • When: February 16, 2019
  • QIC: Cruiser
  • The PAX: Pace Car, Rocky Top, Haggis, Pythagoris, Taco, Weed Wacker, Guitar Hero, Whiskey (R), Shoog, Sky Hook, Triple Threat, Jack Rabbit (R), Brexit, Re-Tread, Lasse Schleemann FNG F3-White Shoes, Holiday, the Bishop (R) and YHC Cruiser
Condition

70* 100% drizzle humid.  Embrace the suck

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 for some

  • SSH x 25 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • LBAC’s x 10 IC > F&R
  • Ray Lewis x 10 IC
  • Seal Clap x 10 IC > Ok, shake it out, count off 1-2, one’s look to your left & 2’s to your right, stick with your battle buddy, let’s mosey
The Thang > Part I, Let’s mosey
  • To “The Fun Deck” with High Knees, Butt Kickers, SS R&L, back peddle then Reg-U-Lar Por Favor followed by Indian Run
The Thang > Part II, grab you some bench at The Fun Deck for
  • Step Ups, alternating legs, x 25 IC
  • American Hammer x 20 IC
  • The Derkin x 10 IC
  • The Box Jump x 20 IC
  • LBC x 20 IC
    • Rinse and Repeat >
      • Then > Let’s Mosey back to the shovel flags with some Indian Run
The Thang > Part III – Back at the Shovel Flags
  • Next workout is > The Big Wheel, put together by Tortuga and Lambo, in honor of my son (F3-Big Wheel) who passed away in Oct of ’17.
  • Count off in 3’s > Stay in your group, find a cone, follow the exercise on the cone, Civilian Count, on to the next cone, around the wheel AMLAP (As Many Laps as Possible) 20 minutes
  • 1st Cone: Merkins x 10
  • 2nd Cone: Groiners x 10
  • 3rd Cone: American Hammer x 20
  • 4th Cone: The Burpee x 5
  • 5th Cone: Bobby Hurley x 10
  • 6th Cone: Freddy Mercury x 20
The Thang > Part IV > The Merkin – Jack Web Combo
  • Start with 1 Merkin > Civilian Cadence
    • Up to your knees
  • Then 1 Jack Webb In Military Cadence
    • Back down Merkin position
  • 2 Merkins followed by 2 Jack Webbs
    • Rinse and repeat to 10 & 10
  • After 10 & 10 > Stay on your knees
    • LBAC’s > F&R x 5 IC
    • Ray Lewis x 5 IC
    • Seal Claps x 5 IC
  • Plank position – Reg U Lar
    • Right arm High
    • Left arm High
  • And Recover> That’s a wrap, Count off.
CountORama and NameORama

18 PAX > 1 FNG > Welcome F3-White Shoes

COT

TAPs for my FIL> Don continues to get healthy, Pace Cars friends battling cancer, Sky Hooks 2.0 and all those mentioned this morning

ANNOUNCEMENTS

*Thirsty Thursday*

Little Woodrow’s Bellaire
February 21, 2019
After Work til ??? *Don’t Miss the SCOPE RUN AUCTION*
Join for some needed 2nd F!!!
4235 Bellaire Blvd, Houston, TX 77025, USA

*GORUCK Tough Challenge – Battle of the Alamo*
> February 22-23rd, 2019 > San Antonio, TX

*F3Houston MDA SCOPE 5k*

March 23 – MD Anderson Cancer Center S.C.O.P.E. 5K for colorectal cancer research, prevention and education. We are also raising funds so that F3 can be a GOLD sponsor again this year and get F3 logo on the race t-shirt and listed on the MD Anderson website.
– Ctrl Click here https://thedriven.net/event.race_reg/eid/35003056789/?&
– Select SCOPE 5K TIMED or UNTIMED and click “Register”
– Under INDIVIDUAL/TEAM REGISTRATION header Click “Join a Team”
– Delete pop up box about becoming a fund raiser
– From drop down menu “Select Team” – Select “F3 Houston”
– Fill in your details in “Participant Information”
– Click “No” on becoming a fundraiser
– Select “No donation” under the DONATION header (better for us to deliver checks drafted to “MD Anderson Cancer Center” with “Scope” in re line) You can get checks to me, Cruiser, TP, Camo, Inferno, Duggar – or Venmo @Dshoetx or 713-446-7463

Auctions – Email bid amounts to F3PaceCar@gmail.com by 6:30 pm February 21 and funds required by February 28 by venmo @Dshoetx or by check drafted to MD Anderson Cancer Center

** Awesome Day of Sailing for up to 10 on Galveston Bay with Capt. PaceCar and Mate Johnny Bravo – bring your family or bring your friends, combine with other PAX to make a joint bid. Date to be agreed. Food and drinks provided. Waiver required. (Value over $1,000)

** Sporting Clays for up to 4 at the Greater Houston Gun Club with host Duggar (and we may line up an instructor too). Date to be agreed. Safety gear and Waiver required. (Invaluable)

Raffles – Email number of chances you want to F3PaceCar@gmail.com by 6:30 pm February 21 and funds required by February 28 to Venmo @Dshoetx or check drafted to MD Anderson Cancer Center

** Collection of Four F3 WO Shirts in grey, blue, red and green, including the classic Iron Sharpens Iron and the 2019 Official Race Jersey (all size Large); (plus one Blue tie-dyed 2018 SCOPE race shirt with F3 GOLD sponsor logo as lagniappe)
$5 per chance (over $100 value)

** 4 Fantastic Seats for an Astros game (date to be agreed) – section 217 Club level behind Home Plate and including Diamond Level Parking
$25 per chance (over $600 value)

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

Honored to Lead > Cruiser

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