4th of July > Freedom WOD

by | Jul 4, 2019 | Houston

  • When: July 4, 2019
  • QIC: Cruiser & PomPom
  • The PAX: Toy Story (RR), Men in Tights, Elf on a Shelf, Comal, Reveille, Punkin, Powder Puff, Miranda (R), Tib Fib, Foam, Lawn Boy (R), Deep Dish, Pom Pom and YHC Cruiser
Condition

75* > Pleasantly warm & Moist

Disclaimer

We are not a professionals. 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

  • SSH x 10 IC
  • Abe Vigoda x 10 IC > Eyes Up 
  • Imperial Walker x 10 IC
  • Grass Grabber x 10 IC > Eyes Up
  • Hillbilly Walker x 10 IC
The Thang > Mosey double applesauce with agility drills
  • High Knees
  • Side Shuffle L&R
  • Back Peddle
  • Karaoke L&R
  • Butt Kickers
  • Regular Por Favor
The Thang > Part II > Line up on the sidewalk
  • Inchworm Manmakers to the stage
    • Plank up for the “6”
The Thang > Part III > On the stage
  • To the song “Jump Around”
    • Shoulder warmup, with LBAC’s F&R, Seal Clap while
    • Everytime you hear “JUMP” = 1 Bobby Hurley
The Thang > Part IV > Catch Me if You Can
  • Count off  > 1-2, partner up
  • Partner 1 = 10 squats OYO while other partner does Back Peddle
  • Partner 1 then runs, catches & tags Partner 2 and 2 does 10 Squats while 1 does back peddle
  • R&R for 1 lap around the park
The Thang > Part V > On Stage
  • To the song “Thunder Struck”
    • Big Boy Situps with Double Knee tap at the top
    • Every time you hear Thunder
The Thang > Part IV > Bat Wings
  • LBAC’s Fwd x 25 IC
  • Seal Claps x 25 IC
  • LBAC’s Rev x 25 IC
  • Ray Lewis x 25 IC
  • Cherry Pickers x 25 IC
The Thang > Part V > “The Incredible Hulk”
  • 1 Merkin CC on Q’s call to 1 Jack Webb IC
    • R&R until 10 x 10 is completed
    • Change Merkin style during the exercise
The Thang > Part VI > Mosey up Mt Midoriyama
  • At the top grab some rail and Big Boy Situps on the Q’s call
    • 1/2 way up, all the way up, 1/2 way down 
    • R&R until everyone had a 10 count somewhere during the exercise
The Thang > Part VII > Downstair and >>>
  • Up against the wall for “The Angry Chair”
    • 25 > IC
The Thang > Part VIII > Grab Some Rail for >>>
  • Calf Raises 
    • Heels back, heels in, heels out, left only, right only x, uh x, well until everyone started to scream UNCLE
The Thang > Part IX > Mosey back to the stage
  • To the song “Wagon Wheel”
    • Plank various positions
    • Every time you hear “ROCK” = 1 Burpee
    • Plank to Pigeon & Piriformis
    • 26 Rocks in the Song, Modify as necessary, it’s been a LONG HOT MORNING
NameORama

14 PAX > 0 FNG’s

COT

What a day….. Ruck was called off due to lots of lightening in the area, still made good of our time to stretch and prepare for this morning.  Opened up the day with “The National Anthem” circled up around the flags and closed out the WOD with the same, very moving. 

TAP’s>

  • To our BOTG > On IR right now are in our prayers. 
  • My buddy Jim at MDA with stage 4 cancer.
  • Muffy’s father
  • All those traveling this summer.
  • Go out and be that leader, lead by example, by discipline and by accountability.

ANNOUNCEMENTS

*Thirsty Thursday* July 18th, Back Pew Brewery  5pm til http://www.backpewbrewing.com  26452 Sorters McClellan Rd
Porter, TX 77365

Travis Manion Foundation, 9/11 Heroes Run/Ruck. Sept 7th, 8:00am The 9/11 Heroes Run 5k welcomes runners, ruckers, and walkers of all levels and of all ages. It is the perfect opportunity for your community to personally come out and thank your local veterans, their families, and first responders in an annual, fun, and family-friendly environment! This is a Family Affair, wives, kids etc. F3Houston has a Rucking Team already started, please join us. More Information > https://www.travismanion.org/community-engagement/911-heroes-run/2019-houston-tx/ 

*CONVERGENCE* F3Houston – 3rd Anniversary > Saturday, September 28th > ALL AO’s are CLOSED. Location & Timing TBD

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> PomPom & Cruiser