This morning we saw 14 PAX post as the #Gloom was breaking at 0700 at #TheHogg with plenty of anticipation and excitement for the gifts YHC was about to bestow. Little did they realize YHC had packed his sleigh with extra #DRPs – enough to provide 12 days of #DownPainment.
#Disclaimer
- YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge (you’re here on your own accord). Modify as needed. #PushYourselfButDontHurtYourself #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!
#Conditions
- Conditions were unusually soggy and muggy at 73° with 90% humidity. Perfect conditions to produce maximum amounts of sweat…
#WarmUp
- Side Straddle Hops (SSHs) x20 IC (40x total) to #BreakTheIce around the Shovel Flags #ShortAndSweet YHC got his #WarmUp from Duggar’s #BeatDown at 0600.
#TheThang
- Wheel of Merkin
- PAX circled up around Shovel Flags in Plank Position
- Working around the circle, each PAX takes turns completing 5x Merkins
- RnR x1
- Total: 10x Merkins
- Mosey on over to the Side Yard for 12 Days of Merkins
- PAX lines up on one side of the Side Yard
- Run to other side, 1x Merkin
- Run back to start, 2x Merkins
- RnR increasing reps x1 until 12x Merkins (#PAXMustveBeenGoodThisYear)
- Total: 78x Merkins, ~0.5 mi
- Mosey back to Shovel Flags for another CoP
- Howling Monkeys
- PAX circled up around Shovel Flags in Monkey Humper position (#GrabYourAnkles, #SquatIfYoureToughEnough)
- Working around the circle, each PAX takes turns completing 5x Monkey Humpers #ExtraCreditIfYouScream
- RnR x1
- Total: 10x Monkey Humpers
- Mosey on over to the Garden of Peace (GoP) for 12 Days of Monkey Humpers
- PAX lines up on one side of the GoP
- Run to other side, 1x Monkey Humper
- Run back to start, 2x Monkey Humpers
- RnR increasing reps x1 until 12x Monkey Humpers (#PAXStartingToReconsiderTheChristmasSpirit)
- Total: 78x Monkey Humpers, ~0.5 mi
- Mosey back to Shovel Flags for another CoP #WalkItOff
- Wheel of V-Ups
- PAX circled up around Shovel Flags on your six with feet 6 inches off ground
- Working around the circle, each PAX takes turns completing 5x V-Ups
- Break it up with 10x Windmills to catch our breath
- RnR x1 (2nd round decrease to 3x reps)
- Total: 5x V-Ups
- Mosey on over to the Side Yard for 12 Days of V-Ups
- PAX lines up on one side of the Side Yard
- Run to other side, 1x V-Up
- Run back to start, 2x V-Ups
- RnR increasing reps x1 until 12x V-Ups (#WhyDoesMyWholeBodyHurt?)
- Total: 78x V-Ups, ~0.5 mi
- Mosey back to Shovel Flags for another CoP
- Wheel of Burpees (aka Climate Change)
- PAX circled up around Shovel Flags holding Al Gore position
- Working around the circle, each PAX takes turns completing 3x Burpees
- Break it up with 10x Windmills to catch our breath
- RnR x1 (2nd round decrease to 1x reps)
- Total: 4x Burpees
- Mosey on over to the GoP for 12 Days of Burpees #SavedTheBiggestGiftForLast
- PAX lines up on one side of the GoP
- Perform 12x Burpees #DoingThisOneInReverse #YHCHasTheGivingSpirit
- Run to other side, 11x Burpees
- RnR decreasing reps x1 until done (#WereWeBadThisYear?)
- Total: 78x Burpees, ~0.5 mi
- Mosey back to Shovel Flags for CoT
#CountORama and #NameORama
- 14 men, no FNGs.
- Welcome back for #2ndHelpings Jackrabbit and Camo #NoOneNightStands
#BoM (Ball of Man)
- T’claps to Old-E for taking us out. TAPs go out to all those traveling over the holidays.
- The #3rdF pulpit is open to any PAX member. You are all #FreedToLead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.
#NakedManMoleskin
- Christmas came early as YHC delivered 12 Days of Pain (x4) to the enjoyment of the PAX. #HolidaySpirit #IThoughtWeWereGoodThisYear #ItsSupposedToHurt
- Muggy conditions and maximum #DownPainment produced maximum sweat
- For those keeping score at home:
- We ran ~2.5 miles and burned ~700 calories #SneakyMiles
- 88x Merkins #ChestBreakDown
- 88x Monkey Humpers #KillThoseLegs
- 83x V-Ups #AtttackTheCore
- 82x Burpees #WholeBodyBeatDown
- #YoullBeFeelingThisTomorrow #Downpainment #BeatDown #SimpleButEffective
- T’claps to Inferno for making his comeback, still nursing a sore hammy #PushYourselfButDontHurtYourself
- Otis the Bulldog and his mom admired the view during our 12 Days of V-Ups #WereHereToImpress #Tomatoes
- YHC is heading down range (DR) for a couple weeks, ending his spotless attendance record in #TheGloom
- By my count, that’s roughly 37 workouts since October 1 #BarSetForNextYear
- Flight delays gave YHC enough time to produce this masterpiece of a BB #HopeYouveEnjoyed
- Looking Ahead. A couple of workouts you don’t want to miss:
- Cannon’s VQ this Tuesday at #TheHogg
- Hookup’s VQ this Wednesday at #TheGeneral
- Someone going to step up to VQ Thursday and make it 3 in a row?! #WhosUpNext?
- 1/2/(F)3 Convergence. Tell your friends. Tell their wives. #EH some FNGs for the Convergence in honor of F3’s founding on 1/1/11. Since the 1st falls on a Sunday this year, we have called an audible to move it to January 2nd (and it also takes the hangover excuse of the table #NoExcuses). The 1/2/(F3) Convergence is intended to pull together everyone who has participated in a F3 Houston workout for a combined, extended event. A particular focus for the Convergence is for each member of the Pax to bring out FNGs (note: the plural was intentional!). Most guys are “New Year’s resolutionists” (“I need to get in shape this year…”), so it is a great time to bring them out to F3. It is also a great time to celebrate 3 months of F3 Houston #badassery More details to follow.
- Don’t forget to NOT WEAR YOUR F3 GEAR – Duggar and The Bishop have something special planned
- Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds (if the old guys can do it, so can you!), and it’s a great source of real-time updates, #MumbleChatter from the PAX and pics of men in blue spandex #NeverTakeEmOff. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
- Backblast Comments. You’re likely reading this on F3Nation.com. YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter
- F3 Apparel. T’claps to the PAX who are already sporting their own F3 logo gear. For the rest of you, place your orders! YHC is working on a #BadAss design for The General – coming at you early 2017. The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com).
#LexiconOlogy
- MIDWIFE NOISES: Groaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.
- YHC had to include this one for a 2nd time, since this AM’s workout provided maximum #MidwifeNoises from the PAX
- The F3 Lexicon provides the PAX with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (http://www.f3nation.com/lexicon/)
Thanks for allowing me to bring the pain, Merry Christmas! Ho! Ho! Ho!
Britney
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