• When: June 16th 2018
• QIC: Triple Threat
• The PAX: BMX (FNG), Justify (FNG), Homesick, Barney (R), Queen, Lunch Pail (FNG), Grappler (FNG)
8 PAX of the Christian Family and their related “out”laws joined up to celebrate their 40th reunion and to commemorate the American Revolution in Yorktown, VA
Condition
Much better than Texas weather. Not too warm with a nice cool breeze
Disclaimer
[YHC is not a professional. F3 workouts are voluntary and FREE –Modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself. Q has a cell phone.
The Thang
CoP:
SSH x40 IC
Hill Billy Walkers x20 IC
Abe Vigodas x20 IC
Grass Grabbers x20 IC
Burpees x10 OYO
Paul Revere and his riders warned the leaders of the rebellion that the British were coming
Exercise: 1 if by land, 2 if by sea x5
• Bear crawl across the lawn push ups x1 and the increase by 1 up to x5
• Crab walk back and do LBCs x2 and increase by 2 up to x10
Mosey to the beach
Burpees x9 OYO
Dip x20 IC
In and out x15 IC
Incline Merkins x20 OYO
1776 – the signing of the Declaration of Independence
Burpee x1
Squats x7
Merkins x7
Setups x6
Queen called out exercise:
Partner up. One person run to deli and back while the other does 10 push-ups, 10 squats, and 10 setups. Then switch
Mosey to statues of Washington, De gras, and Lafayette
Nine burpees x 9 OYO
American History X x4
Barney: SSH x30
1781 – Battle of Yorktown. Last decisive battle of the American Revolution claiming victory for the United States of America
Burpees x1
Squats x7
Merkins x8
Sit-ups x1
Mosey back to the White Tree
Grappler called out 7 burpees OYO
Homesick: American Hammers x20
Lunchpail called out 20 crunches
BMX called out 5 runs across the lawn (high knees, reverse, side shuffles, regulars, and karaokes)
Justify called out plank for 40 seconds
Christian Family Routine
C – Crunches x20 OYO
H – Hillbilly Walkers x 20 OYO
R – Reverse Crunch x 20 OYO
I – Imperial Walkers x20 OYO
S – Squats x20 OYO
T – Travoltas x20 OYO
I – Imperial Walker x 20 OYO
A – American Hammer x 40 OYO
N – Nolan Ryan x20 OYO
Burpees x3 IC to complete 40 burpees total for the 40th reunion
CountORama and NameORama
8 PAX with 4 FNGs. Great showing for just family.
Naked Moleskin Man
It was great leading a family reunion workout. I hope it becomes a new event for the Christian family as well as for any of the F3 Houston pax that have reunions.
ANNOUNCEMENTS
* GoRuck Lite June 30th in Houston
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.
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