Before The After

12 PAX posted for an impromptu (no Q scheduled) beatdown at The General.  YHC did his best to deliver an on-the-spot DRP, and by the results (#splashedmerlot #aftermath #youngestamongus) The General hath declared victory.  Read on to find out everything that happened before the after…

#Disclaimer

• YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!

#Conditions

• 55°, 83% humidity and calm.  Slight chill in the air.

#WarmUp

The PAX didn’t have a Shovel Flag this morning, so we circled up around the Light Pole for CoP

• SSH x21 IC #BlackJackHomage
• Grass grabbers x11 IC #StretchItOut
• Abe Vigodas x10 IC #NiceAndSlow
• Merkins x10 IC
• Imperial walkers x21 IC

#TheThang

Line up double applesauce for a Indian Run up Stella Link, right on Bellefontaine, right on Braes to arrive at the General’s Courtyard for some of dis…dis…dis…

• Dips x20 IC
• In-n-Outs x20 IC
• Step-Ups x20 (each leg) OYO
• Dips x15 IC
• In-n-Outs x15 IC
• Step-Ups x15 (each leg) OYO
• Dips x15 IC
• In-n-Outs x15 IC
• Step-Ups x15 (each leg) OYO

Mosey over to the Hall of Pain and partner up 1s and 2s for some People’s Sit-Ups

• Partner 1 People’s Chair on the wall
• Partner 2 20x big boy sit-ups with feet locked #extracreditforhandslapattop
• Switch partners and RnR 4x (total of 80x sit-ups / each)

Angry Chair x20 IC #homagetoWeedwacker

• Each PAX takes People’s Chair position on the wall
• Punch the air x20 each arm

Sloppy Hookup x20 IC #homagetoWeedwacker

• Each PAX hold plank position facing the wall for 4-count exercise:
  • Count 1 – right hand up on wall
  • Count 2 – left hand up on wall (both hands on wall)
  • Count 3 – right hand down
  • Count 4 – back to plank

Modified Ascending Testicles x5 OYO

• Each PAX hold plank position facing away from wall with feet up at 15 degrees
• Walk hands toward wall until BTTW, then walk back down

BTTW (balls to the wall) x20 count

Mosey back to the Light Pole to wrap it up with a Yul Brenner #Qfavorite #ImpressTheTomatoes

1. Iron Cross Merkins x5 CC
2. Wide Arm Merkins x5 CC
3. Merkins x5 CC
4. Ranger Merkins x5 CC
5. Diamond Merkins x5 CC
6. Merkins x5 CC
7. Iron Cross Merkins x5 CC #Smoked

Recover for CoT

#CountORama

• 12 PAX. T’claps Brothers!

#NameORama

• 1 FNG: The After (Cameron, age 19, from Tulsa, OK). #noonenightstands #hopetoseeyoubackITG
  • T’claps to proud papa Vlasic (The After’s uncle) for EH’ing this 19-yr old and bringing him out to receive a serious beatdown.
  • Chicken Ranch gets naming rights as our FNG represents The After to most sad clowns’ The Before. #AfterOnly3Weeks
  • The General worked it hard enough to bring up last night’s dinner (#hopefullynotmerlotatthisyoungage) during CoT.  Way to hold in there the whole time and show us how it’s done.  Spewer woulda been proud.
• 1 Drop-In: Bubba all the way from Dallas.

#BoM (Ball of Man)

• Announcements:
  • Spartan Race on May 21
  • GrowRuck June 9-11 in New Orleans
  • Capital 2 Coast Relay October 20-21 from Austin to Corpus Christi
  • Needed a Q for The General on Wednesday – t’claps to Hookup for steppin’ on up.
• T’Claps to Bubba for taking us out today.

#NakedManMoleskin

• For those keeping track at home, we ran ~1.4 mi and burned ~400 calories while doing 100 dips, 100 in-n-outs, 100 step-ups (each leg), 80 sit-ups and 55 merkins! Aye! #SolidSmoke
• The Tomatoes have returned as Camp Gladiator makes its 2nd appearance on a Monday in The General’s Parking Lot #beefsteaksnotgrapes

•  Spartan Race. https://www.spartan.com/en/race/detail/1880/overview?filter=sprint
  • When: Sunday, May 21, 2017
  • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
  • Event Q: We need a Q for the F3 Houston Pax. #leadershipopp Who wants it?
    • Leprechaun, I’m lookin’ at you #SteppinUp #TakingCharge
  • Registration Info:
    • Event:Spartan Sprint (NOT the Super)
    • Heat: Sunday Morning, 1115-1200 Heat
    • Team Name: F3Texas 
    • Password: Fish61

• @F3_250. A reminder today to challenge the PAX (#YouAgainstYou) to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). Time for YOU to step up for your own @F3_250 #accountability
  • Check the F3 Houston Google Sheet to track your progress.
  • Tweet your weekly workout count to @F3_250 with the hashtag #F3TwoFiddy every Saturday to log on a national level.

• GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Details to follow. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited!

• Capital 2 Coast Relay October 20-21 from Austin to Corpus Christi
  • Bubba mentioned PAX from San Antonio are taking part and need some more runners
  • Should be setup like the Blue Ridge Relay where entire teams (up to 12) split the 223-mile relay
  • More info: https://www.capitaltocoastrelay.com/race-information

• F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch: BAND (download the app), Twitter, Facebook, F3Nation.com

• F3 Swag. T-shirt pre-orders for The Yard are open now.  Pre-orders close midnight on 5/8/17.  Get it while it’s hot!  https://f3.mudgear.com/products/f3-houston-the-yard-pre-order?variant=41919296467

#LexiconOlogy

• Word of the Day (WOD): COMPETITION: The healthy process of pitting oneself against another man in an objectively measurable endeavor.

Thank you for allowing me to bring the pain!
Britney