Disclaimer

• YHC is not a professional.  F3 workouts are free and voluntary.  Interval training is hard and taxing on your heart.  If you have high blood pressure or any heart condition, consult your doctor a to the suitability of HIIT.  Modify as needed.  Push yourself, but don’t hurt yourself!

Conditions

• 56◦ , Wet, humid, and rain at the very end #TheGloom

Warm Up

• Mosey behind the church
• SSH, Extra Slow Windmills, Slow Squats, Duck Walk

The Thang

• Stay behind the church
  • Tabata 1 (Winter Olympics) Skiers/(Speed) Skaters
  • Already feeling the burn in the legs, but Pax have no idea what’s to follow
• Short mosey to the Play field
  • Tabata 2 (Legs will be toast)  Knee Squats (New one for the Pax)/Split jump lunges
  • #brutal  #whyamiherethissucksbigtime!
  • The absence of mumble chatter was deafening
• High School Sports Set DORA Style
  • Basketball
  • Pax 1 – Suicide Each Pax goes 3x
  • Pax 2 – Ab Time/Recover “Climb the ALPs”
    • American Hammer, LBCs, Plank
    • #Heartpumpinabcrunchin!
  • Football
  • Foot on Fire / Monkey See Monkey Do
  • 30 for 30, 4x
• Tabata 3 – The Burpee
  • Tabata and Burpee, greatest combo to hit #TheHogg since The Bishop and Duggar?
  • #manthatsucked!

Cool Down

• Slow Wind Mill, Moroccan Nite Club, Static Duck Squat
• Always remember to stretch after working out!

CountORama

• 24 Pax, 2 FNGs (T’claps!)

NameORama

• Warm welcome to Chaser (Whiskey) and Moonshine (The Bishop)

Ball of Man

• Whiskey took us out. Everyone is #FreeToLead, you don’t have to be a professional!  Intentions for those needs and prayers in our hearts and minds unshared this day.

NakedManMoleskin

• Great workout today focused on cardio, legs, and core!
• Tabata – short and hard!  Don’t need to run for heart pumping cardio workout!
• #legsaretoast

• If you haven’t checked out the mudgear for #TheGeneral, it is badass!  Orders being taken now!!!  Must be in by Jan 31.  Britney pulled strings to get the professional design done by family members and is lite $500 for his efforts.  Contributions to offset these costs are greatly appreciated and should be given to Britney (Bitch!)  Has promised something equally bassass for #TheHogg is in the works.  He also has threatened to wear his singlet to every F3 workout until the Pax ponies up.  Please contribute, we don’t want to go there!

• If you are new and need F3 gear go to www.f3.mudgear.com   f3nation.com

• Join the F3 Houston Group on Facebook

• Open a twitter account.  YHC, one of the oldest guys in the Pax, even did!