Welcome to the Dragon’s Starfish

  • When: 04/21/2018
  • QIC: Inferno
  • The PAX: O’Fer, Flipper, Sherpa, Clueless (DD), IOU (2H), Granola (Kotter), Golden Gloves (RRR), ToolBag, Mighty Duck (Kotter), Sapphire, Inferno (QIC)

11 Pax posted this morning (with zero FNGs) for a nice and “easy” morning run in the park.  Men got stronger/better today.

TClaps to Clueless for being our single DoubleDowner this morning!!

After some of the Pax have noticed and pointed out how #TheRocketeers have forgotten their Q-responsibilities, YHC decided it was time to remind us all a good ol’ BackBlast lesson. What followed was a heavily leveraged WO from #TheKingdom and Camo’s badass Q from last week.

Condition

Two words… Purr Phecktoe!

Disclaimer

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

The Thang

With a few usual late Pax, YHC started a nice steady Mosey while they were still in their cars finishing their makeups. Being the tough dudes they are, they caught up right away. After a short stint, circle up for a quick reminder on Q-responsibilities (read our badass Q-101 here for more great lessons).

Summarized briefly as follows – with emphasis on 3 & 4:

  1. Always bring the pain – never leave a Pax wanting more!
  2. Always watch & care for the six!
  3. Post the #F3Counts on Band (and/or Twitter) right away – while still in the parking lot, if possible
  4. Post the BackBlast (#BB) on Band and/or our F3Houston site here, as soon as possible

After asking if anyone had read #TheKingdom’s Starfish BB, and learning that nobody had, YHC smiled and took a deep breath for the hour ahead.

For the first 30mins, the Pax were led around the Rocket’s majestic lake with several strings of pearls as follows:

  1. 25 Merkins
  2. 25 Split Lunges (each leg – 50 total)
  3. 25 Burpees
  4. 25 BBSUs
  5. 25 Jump Squats

For the second 30mins, the Pax were introduced to The Starfish – across the Dragon’s Back. With Planted SF at the top of The Hill, the Pax were shown 4 corners on opposites sides of The Hill where we would perform same previous exercises (#2-5 above) at each corner – with Merkins at the top by our SF: starting with 1, adding 1 each time until we all got to 20 Merkins.

The Pax killed it and knocked this one out of the park! After we were all sufficiently gassed, Clueless had a terrific idea to bring our other SF to the top of the hill so we could squeeze a few more exercises before the bell. After he sprinted back while some finished their exercises, that gave us the perfect amount of time to perform one last Circle of Pain:

  1. 25 Burpees (OYO)
  2. 25 BBSU (OYO)
  3. 25 Jump Squats (OYO)
  4. 25 Split Lunges (OYO)

For those counting at home, this got us to 100 of each exercise this morning! AND 235 Merkins – great work by all!!

COT

YHC took us out reminding the Pax to count our blessings and be mindful of all that we have in our lives. TAPs for the blessed news of a matched liver for Granola’s family member!

NakedManMoleskin

TClaps to The Mighty Duck for sprinting ahead and bringing back the F3 Flag for the top of the Dragon’s Back. YHC realized halfway around the lake that he had not grabbed it before the first Mosey, and TMD was fresh and ready to help a brother out.

It was a great moment when the Pax thought we were ready to count off, and they instead hear, “Next exercise is… 25 Burpess OYO…” It was not until the Q had performed 2 did he realize that NOBODY had yet moved – still in shock – until the Q repeated the call, “25 Burpees – let’s go, we got this!”

YHC killed himself today and hopes that everyone enjoyed a great BeatDown – as we all know those are the most memorable and what keeps us all rushing back for more. Truly blessed for the opportunity to lead these great men!

ANNOUNCEMENTS

Skeeters Opening Night – ALL ARE WELCOME
> Friday April 27th @ 19:00 hours, Constellation Field in Sugar Land
(tickets here)

Sugar Land 5K, & 1 Mile Run – PLUS CARNIVAL
F3 is one of the sponsors, so we need as many Pax as possible to bring their families and wear their F3 Gear – Aye!
> Saturday April 28th @ Walker Station Elementary
(Race registration here)

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

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.

Honored,
– Inferno

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