Thirteen Pax, including one FNG, took their #DRP and posted in #TheGloom for a brick assisted #beatdown.

Disclaimer

• YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Push yourself, but don’t hurt yourself. #youagainstyou Modify if you need to. Notify the Q of any serious medical conditions. Aye!

Conditions

• 72°, 92% humidity and overcast, which is a recipe for lots of sweat. Big lightning storm in the distance put on quite a show.

TheThang

• Pre-launch #mumblechatter caused Q to audible to 10 Burpees OYO
• Grab a pair… of bricks that is!
• Start with a little Al Jarreau, “Anyone Want to Waltzing in the Garden” of Tranquility (GOT) to the Sister of Mercy front parking lot, No Mercy Street.
• Line up for some Agility Work using the center curb and holding your bricks
  • Run the length of the curb alternating sides with each stride
  • Lateral Stepovers x 20 OYO 4 count
  • Front/Back Jumpovers x 20 OYO 4 count
  • Lateral Stepovers x 20 OYO 4 count
  • Run the length of the curb alternating sides with each stride
• Mosey to the Side Yard for some BRICKS with your bricks
  • Burpees x 5 OYO then run over to the far side of the Side Yard and back
  • Rocks Up (Overhead Press) x 10 4-count OYO, run over/back
  • Imperial Walkers holding bricks at shoulders x 15 4-count OYO, run over/back
  • Curls x 20 4-count OYO, run over/back
  • Karate Chops x 25 OYO 4-count, run over/back
  • Squats x 30 OYO, run over/back
  • Rinse-n-repeat x 2
  • Extra credit:
    • Round 1: Travoltas with Bricks x 20 each side OYO
    • Round 2: Plank with Alternating R/L Arm Rows x 20 each side OYO
• Anyone Want to Waltzing in the Garden” of Tranquility stopping for Pain Stations with bricks
  • 1st Circle: Step-ups x 20 4-count each leg OYO
  • 2nd Circle: Shoulder Flys x 20 OYO
• Mosey over to the Shovel Flag for some SAC (Stomach and Chest) work, 4-count cadence
  • High Flutter x 15 IC
  • Low Flutter x 15 IC
  • Rosalita x 15 IC
  • Dolly x 15 IC
  • Right Side Crunches x 15 IC
  • Left Side Crunches x 15 IC
  • 10 Merkins with hands on bricks after each Stomach set x 10 OYO
• Mosey over to the River Kwai
  • Plank over the River Kwai and Pax moves to their right along the ditch x 20
  • Rinse-n-repeat going to their left
• Mosey through the parking lot to the Shovel Flag
  • Stop at the edge of the parking lot for Post-ups (diamond merkins performed on a post) x 20, resume Mosey
  • Overhead Presses x 15 IC after reaching the Shovel Flag
  • Transition to Circle of Trust (COT)

Count-O-Rama

• 13 men with 1 FNG, Aye!

Name-O-Rama

• 1 FNG, Steers (Ben Rogers)

BoM (Ball of Man)

• We lifted up Buble’s uncle and Rocky (Terry Jones from F3 Greenwood), who are both fighting the good fight against cancer. #staystrong Brothers! We are praying for you and your families.

NakedManMoleskin

• I can’t think of a better or funnier way to start a workout with brick pavers than to have Duggar say “Does everyone have a pair?” He was of course referring to the bricks, but that isn’t what the Pax heard… a lot of laughs from that gem!!! It was such a good line that I had to appropriate it for the workout title. Thanks Dugs!
• The Pax was introduced to a new Coupon today, brick pavers. Like the bags of Sak-rete, they were a #crowdpleaser. Brick pavers typically weigh 8-10lbs. It doesn’t sound like much, but it is a #gamechanger when you haul 2 of them around for 40 minutes doing exercise. Thanks to Duggar for bringing the gear. We like to use Coupons periodically to keep things interesting!!!
• Introduced a number of new exercises:
  • Agility Work. The bricks made it more challenging, and the mud made it semi-dangerous with at least 2 Pax taking a spill, including the Q! Note to Q: check for mud next time!
  • BRICKS. Alright, alright… I made that up last night and forced the names to create the acronym consistent with the coupons. Nonetheless, it appeared to have the desired impact of smoking the Pax!
  • Travoltas (aka Tom Brady) In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. The bricks were like a special sauce for this exercise #beatdown
  • SAC Work. Alternating exercises that work different muscle groups can be a great workout. Nice to see the progress of the Pax in their Abs fitness. Starting to move up reps on the stomach sets from the first week. #makingprogress
  • Bridge of the River Kwai. Yep, made this one up too… Take Plank Walks add a ditch… Now that is #goodlivin
• T’claps to FNG Ben Rodgers, Steers, for coming out! You looked strong out there brother! Come on back and bring a friend.
• After the workout, there was some discussion among a sub-set of the Pax about either moving up the start time of the Saturday workout or adding a 0600 workout for guys that have young 2.0s. We will discuss more on Saturday, but let Duggar or I know if you have thoughts. New workouts are encouraged if there are enough Pax to support it and a leader(s) to make it happen. #leaderslead
• Remember to put the Emotional Headlock on some FNGs for the Saturday workout. We need some more #homegrown F3 Houston Pax

Aye!