F3 Houston- 9 months and going strong

by | Jul 1, 2017 | Houston, The Hogg

#TheHogg>>> Ample warning was given, don’t forget your gloves. Cruisers box of coupons hasn’t been opened in a while so I thought I’d dust off my little darlins this morning. 07/01/17 also marks 9 months of changing 1 HIM at a time. YHC thanks F3 and the Houston PAX for changing his life, just as it has changed the lives of so many.

Disclaimer
YHC is not a professional, these workouts are free of charge, push yourself but don’t hurt yourself. Modify if needed but use good form. If you have any medical conditions please let someone know. *LASTLY* HYDRATE HYDRATE HYDRATE*  #GrabTheCoupons #LetsMosey

Conditions

77* and 96% humidity = Moistness galore. <HYDRATE>

Warm Up

  • SSH x 20 IC – Modified to accomodate coupons
  • Abe Vigoda x 10 IC
  • Copperhead Squats x 10 IC
  • Merkins x 10 IC
  • Grass Grabbers x 10 IC

The Thang

Round 1 = H.I.I.T. = High Intensity Interval Training. Designed to get the heart rate up, maximum calorie burn.  5 exercises> 30 seconds on > 30 seconds off > 2 minute break in between sets. Stop immediately if you feel light headed.  Did I say stay hydrated?

  1. Squat Jumps x 30 seconds on, 30 seconds off
  2. Split Lunges x 30 seconds on, 30 seconds off
  3. The Burpee x 30 seconds on, 30 seconds off
  4. Merkins x 30 seconds on, 30 seconds off
  5. Squats x 30 seconds on & HOLD at the bottom 30 seconds off
  6. Rest 2 minutes then R&R x 4

Round 2 = Mosey across El Camino Real some some spectator arm and core work

  1. The Curl > Using good form, elbows in curl the coupons up, turn palms down, let them down slow. X 50 IC
  2. Count Off > 1>2 for some partner Big Boy Sit Ups with Coupons. Lock legs x 20 OYO
  3. Tricep Extension > Coupons over your head x 20 IC
  4. Big Boy Partner Sit Ups with coupons x 20 OYO

Round 3 =  Cool down and stretch > HYDRATE

  1. Pigeon Stretch x 30 seconds each leg
  2. Abe VIgoda x 10 IC
  3. 1 Round of Plank with each PAX calling out a different Plank Position

CountORama and NameORama:

12 PAX posted at #TheHogg for their DRP and #DownPainment> Welcome our DR guest from F3 Lexington > F3-Kukoc or thanks to #f3Backhoe forever to be know as #TwoGoats.

BOM: The Bishop asked that we lift up F3_Ace in TAP’s this morning, he’s going through a rough spell right now. F3_Kukoc gave us some more information on F3_Cheech and what he meant to his family, the community, his friends and F3. Quite a story.

COT:

YHC took us out with the reminder to always be thankful for what we have. Continue to pray for those that are ill, on IR that are traveling and those going through rough periods in their lives.

Announcements:

F3 Gears– From F3_Beta> Bishop tells me that Charlotte had a cycling group. And some of you know, I like the bike. Post on “Band” if you have interest in a ride 7/02 . Thinking 5 PM from the Hogg. I have a low traffic route to the bayou trail, prob an hour or 1.5 depending on groups pace.

Capital Ruck Tour: Saturday October 28th > Austin, TX 1700 – 2400, ~20 miles > Details here: https://www.eventbrite.com/e/capital-tour-2017-austin-tx-tickets-32076969078?aff=efbeventtix

GrowRuck Texas > 1st Quarter of 2018

Second F > Fellowship > Thursday, July 20th at Kirby Ice House > 1730 hrs, be there!

Further details on above Announcements

Anniversary Convergence – All PAX Welcome: As we approach our 1st Anniversary of Launching F3 Houston this coming Fall, pencil in Saturday, Sept 30th on your calendars for our Convergence Celebration.  Details will get ironed out as we get closer, but SAVE THE DATE for now – All PAX are Welcome for this critical birthday.

Upcoming Area of Operations (AOs):

  • League City – August 5th
    • AO-Q : TP
  • Katy – Oct 7th
    • AO-Q : Camo
  • Humble/Kingwood/Atascocita area – End 2017
    • AO-Q : Cruiser
  • Sugar Land – Early 2018
    • AO-Q : Inferno

Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.

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.

LexiconOlogy: CSAUP> Short for Completely Stupid And Utterly Pointless> Whether it’s a Spartan Challenge, MudRun, GrowRuck, and many times these really aren’t pointless, it’s about the 2nd F > Fellowship. Sign up, it’s fun and will give you lots to talk about with the “M” and 2.0’s.