- When: March 2, 2019
- QIC: Cruiser
- The PAX: Muffy (R), Foam, Miranda (R), Tib Fib, Old Glory, Spicoli (R), Deep Dish, Element (R), The King (R), Reveille and YHC Cruiser (RR)
Condition
56* > humid moist muddy mess. Embrace the suck
Disclaimer
YHC is not a professional. 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 for some
- Abe Vigoda x 30 IC
- SSH x 63 IC *Yes I did it*
- Grass Grabber x 10 IC
- LBAC’s x 10 IC > F&R
- Ray Lewis x 10 IC
- Seal Clap x 10 IC
- Light Bulbs x 10 IC >> Ok, shake it out, count off 1-2, 1’s look to your left & 2’s to your right, stick with your battle buddy, let’s mosey to Cruisers truck full of “Buckets of Love”
The Thang > DORA
- Each buckets weighs 40#’s modify as necessary by taking coupons out. Each Coupon weighs 5 lbs.
- Partners will alternate during the exercise carrying the buckets “Spartan Style” at your chest while walking 200m loop at the park
- Second round on the buckets is “2 Buckets” carried the 200m loop “Farmer Carry”
- DORA exercise #1 > 100 Merkins
- DORA exercise #2 > 200 Squats
- DORA exercise #3 > 300 LBC’s or Little Baby Crunches
- DORA exercise #4 > 400 Flutter Kicks, every time right heel comes down = 1 count
- Plank for the 6
The Thang > Part II, Pick out 2 Coupons, place in the circle, bring the Buckets of Love back to Cruisers truck
- The Coupon Curl x 63 IC > Yep, did it again
- The Skull Crusher Tricep Press w/coupons x 10 IC
- The Lateral Raise w/coupons x 10 IC
- The Squat to Press w/coupons x 20 IC
The Thang > Part III
- Plank – o – Rama, Plank up, each PAX gets to call a plank position
- Broga Time
- Pigeon Stretch R&L hips
- Piriformis Stretch R&L
CountORama and NameORama
10 PAX > 0 FNG’s
COT
TAPs for my FIL> Don continues to get healthy, Deep Dish his dad back in the hospital, Radar and Scout on IR.
ANNOUNCEMENTS
March GORUCK Callout > 1,000 Pound Ruck The Challenge: Ruck a cumulative 1,000 pounds the distance of 1 mile. https://ruckingchallenges.com/
*Thirsty Thursday* March 21st, Back Pew Brewery 5pm til http://www.backpewbrewing.com 26452 Sorters McClellan Rd
Porter, TX 77365
*GORUCK Tough/Light Challenge – Anaconda – Houston > Fri/Sat > March 15-16
*F3Houston MDA SCOPE 5k*
March 23 – MD Anderson Cancer Center S.C.O.P.E. 5K for colorectal cancer research, prevention and education. We are also raising funds so that F3 can be a GOLD sponsor again this year and get F3 logo on the race t-shirt and listed on the MD Anderson website.
– Ctrl Click here https://thedriven.net/event.race_reg/eid/35003056789/?&
– Select SCOPE 5K TIMED or UNTIMED and click “Register”
– Under INDIVIDUAL/TEAM REGISTRATION header Click “Join a Team”
– Delete pop up box about becoming a fund raiser
– From drop down menu “Select Team” – Select “F3 Houston”
– Fill in your details in “Participant Information”
– Click “No” on becoming a fundraiser
– Select “No donation” under the DONATION header (better for us to deliver checks drafted to “MD Anderson Cancer Center” with “Scope” in re line) You can get checks to me, Cruiser, TP, Camo, Inferno, Duggar – or Venmo @Dshoetx or 713-446-7463
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
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