WOD on the Fly

  • When: 11/01/2018
  • QIC: Cruiser
  • The PAX: Spicoli (R), Punkin, Pom Pom, Muffy (R), Dry Dock (R), Trojan & YHC-Cruiser (RR)
Condition

A breezy cool 55* morning greeted all our H.I.M.

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, “the best laid plans of mice and men often go awry” > I can only hope this isn’t a view of how the rest of my day will go.  Had a game plan, left the “Winky” at the house so, “Excuse me while I whip this out”

https://youtu.be/EYlDbv7MqE8

  • SSH x 20 IC
  • 5 Burpees OYO
  • Copperhead Squat x 10 IC
  • 5 Burpees OYO
  • Abe Vigoda x 10 IC
  • 5 Burpees OYO
  • LBAC x 10 IC > F&R
  • Moroccan Night Club x 10 IC
  • Light Bulbs x 10 IC
The WOD

Let’s Mosey over to Spicoli’s favorite parking lot with High Knees, SS right, SS left, Back Peddle and Regular Por Favor. And it’s DORA TIME, count off 1 – 2, 1’s look to your right & 2’s look to your left> That’s your battle buddy for the WOD.  Push yourself and your partner but don’t hurt yourself.  Partner 1 starts the workout while partner 2 Runs up Mount Midoryama.

  • Merkins x 100
  • Squats x 200
  • Big Boy Situps x 300

Move over to the Curbs for some much needed Calf Punishment

  • Calf Raises x 10 IC with heels straight back x10, heels pointed out x 10, heels in x 10, right only x 10, left only x 10.

Over to the Wailing Wall for

  • Angry Chair x 25 IC
  • Dirty Hookup x 10 IC

Mosey to the flags for some Broga

  • Pigeon stretch
  • Piriformis stretch
CountORama and NameORama

7 PAX  with no FNG’s

COT

TAP’s for Crusier’s FIL headed in for surgery today

ANNOUNCEMENTS

*Ruck-n-Run*
> November 10, 2018 – 0730 hours – immediately following Saturday’s WOD. The start point is Wells Fargo Bank on WLH Parkway. The F3 River Ruckers will be attending this years Ruck-n-Run as a Shadow Event in Kingwood, TX. Ruck’N’Run is a boot camp inspired walk/run that honors Veterans and connects the community. There are stations along the route where participants must complete a set of exercises before progressing. Sign up information here > https://www.rucknrun.org/

*Kingwood Turkey Trot*
> Immediately following The River WOD (time change to 0600-0700), the F3 River Ruckers will ruck in the 5K Kingwood Turkey Trot. We’ll fly the F3 banner, set up a table, and take up a collection for the L3 Foundation whose mission is to aid children and their families who are fighting childhood cancer. Sign up information here > https://runsignup.com/Race/TX/Kingwood/L3TurkeyDay5K

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

*Black Ops 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.

Honored to Lead> Cruiser