As YHC woke up this morning, he realized that he may have pushed a bit too hard with his Pre-BQ yesterday at The General, but when he arrived at The Hogg and saw PAX gathering for a #BeatDown, he had to push through and deliver a few birthday surprises in the form of a DRP to all who joined.  YHC thinks it was a success – the story will reveal the truth…

#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°, 96% humidity, clear #MaximumSweat #Moist

#WarmUp

Mosey through the parking lot to Mercy Street then take a R and head around to the Sister of Mercy’s Backside for COP. Along the way: side shuffle L/R, high knees and butt kickers … and a jailbreak #BirthdaySurprise

• SSH x20 IC
• Windmills x10 IC
• Tin Soldier x10 IC
• Grass Grabber x10 IC #StretchItOut
• Burpees x12 OYO #LetTheFunBegin

#TheThang

Partner up (1s and 2s) and mosey on over to the back of the bleachers

• Bleachers of Pain – Dora-Style
  • 50x chin-ups #GripStrength
  • 100x monkey humpers #RunningNeverFeltSoGood
  • 150x knee-ups #HandsDontWorkAnymore
  • Partner 1: exercises above
  • Partner 2: run a lap around the bleachers
  • Switch partners and RnR until all reps complete
  • Plank up for the Six

• Burpees x12 OYO (that’s a total of 24 if you’ve been counting)

Mosey around to the front of the bleachers

• 20x American Hammer IC
• 20x Dips IC
• 3x run up/down bleachers
• 15x American Hammer IC
• 15x Dips IC
• 2x run up/down bleachers
• 10x American Hammer IC #TailboneReallyFeelingIt
• 10x Dips IC
• 1x run up/down bleachers

Mosey back to the Shovel Flags for a BDAY Surprise

• Burpees x12 OYO #CrowdFavorite (that’s 36 total!)
• Diamond Merkins x12 civilian cadence (CC)
• American Hammer x12 IC #GrassFeelsBetterThanBleachers
• Yule Brenner
  • 5x Carolina Dry Dock CC
  • 5x Crucible Merkin (wide with hands facing out) CC
  • 5x Wide Merkin CC
  • 5x Merkin CC
  • 5x Peter Parker Merkin (right leg to right elbow) #WhenDoesThisEnd
  • 5x Peter Parker Merkin (left leg to left elbow) #AlmostThere
  • 6x Hand-release Merkin CC #EveryLastOunce (that adds up to 36 merkins if you have a calculator)

Recover for CoT

#CountORama

• 24 Pax. T’claps Brothers!

#NameORama

• No FNGs. Let’s keep #EHing and keep growing The Hogg.

#BoM (Ball of Man)

• Circle of Trust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the PAX are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3. TAPs were offered for Cruiser’s son who’s going through a rough patch.
• As a reminder, 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

• We did some great upper body and #GripStrength work again today.  Gotta get ready for Spartan Race in May (see below). #BurpeesAreAMansBestFriend #PushUpsAndPullUpsArentFarBehind
• Bublé took advantage of YHC’s monkey humper demo. #EnjoyTheView
• For those keeping track at home, we ran ~1.9 mi and burned ~450 calories.
• Looking Ahead…
  • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
    • When: Saturday, March 25, 2017
    • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
    • Start Time: 0800
    • Event Q: Pace Car and Cruiser #Tclaps
    • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
    • Team Name: F3 Nation (Make sure you register under our team)
    • Donations: Pace Car and Cruiser are accepting donations towards obtaining a Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal now is to reach $3,000. #givewhatyoucan
  • Spartan Race. Please sign up for the first official F3 Texas(combined Houston, Dallas and San Antonio Pax) #CSAUP  Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details on the race: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint Key info:
    • 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?
    • Registration Info:
      • Event:Spartan Sprint (NOT the Super)
      • Heat: Sunday Morning, 1115-1200 Heat
      • Team Name: F3Texas 
      • Password: Fish61
    • Why: #CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself
  • @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.
  • 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:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
  • F3 Swag. Place your orders for the official t-shirt for The Hogg – just a few days left!  Orders close at midnight on 2/26/17.  Place ’em now! https://f3.mudgear.com/products/f3-houston-the-hogg-pre-order?variant=38655986119
• Word of the Day (WOD): TOILET BOWL QUIVER: An Exercise so difficult that a man kinda loses his … well, you get the picture. Abbr: TBQ.
  • YHC is thinking some of these pull-up / chin-up routines may start to earn this title, but that’s for the PAX to decide. #GettingStronger

Thank you for allowing me to bring the pain on my birthdAYE!
Britney