- When: 01/23/2018
- QIC: Cruiser
- The PAX: Snowbird, Locksmith (R), Taco, Shoog, H-Bomb, Gemini, Beta, CC, Snoop Dog (Kotter), Jack Rabbit (R), Britney, Shots Fired, Haggis & YHC Cruiser (RR)
Condition: Cool, moist 40* and 85% humidity
Disclaimer
I’m not a professional. F3 workouts are voluntary and FREE – you are here of your own free will #YouAgainstYou. If you can’t complete an exercise modify as needed but use good form. Notify the Q or another PAX of any serious medical conditions #PushYourselfButDontHurtYourself.
The Thang
With GrowRuck 08 just around the corner I felt the need to step up the training regimen. Core, upper body and leg beat down this morning with more to follow in upcoming weeks. Time to get serious. Prepare for the expected, expect the unexpected. Ruck plates, mostly of the 30# variety were gathered up and lots of grunting and groaning was heard.
Warm-Up
- Abe Vigoda x 10 IC
- Grass Grabber x 10 IC
- Arm a Rama x 10 IC > Forward and reverse & Moroccan Night Club
- SSH x 15 IC
Count off 1-2, 1-2. One’s look to your left, two’s look to your right, that’s your Battle Buddy, stay close, let’s mosey over to the Enchanted Garden for some pain, while mosey we’ll
- Hold Rucking plate over head
- Walk pace while pressing Rucking plate over head
On arrival at the enchanted garden circle up with your partner and ………
- Partner Big Boy Situps, lock legs, plate on your chest, pass the plate to your partner 25 ea x OYO
- Partner Merkins. Partner 1 assume the Merkin/Plank position. Partner 2 gently place coupon on the back of partner 1. Merkins x 25 OYO > R&R switching positions. “Use Good Form”
- Copperhead Squats x 20 IC
- Coupon Curl x 25 IC
- Coupon Skull Crushers (Tricep Press) x 10 IC
- Copperhead Squat x 15 IC
- Partner Big Boy Situps, pass the plate, x 25 ea OYO
- Merkin x 25 > Single count
- Copperhead Squat x 10 IC
- Coupon Curl x 15 IC
- Coupon Skull Crusher x 10 IC
- Bent over Rows x 15 IC
Mosey back to the shovel flags with Coupons/Plates over head.
- Low Flutter x 10 IC
- Rosalita x 15 IC
- Low Flutter x 15 IC
- American Hammer x 15 IC
- Plank to Pigeon Stretch > 10 count each side
CountORama and NameORama
14 PAX > No FNG’s > Continue to EH
COT
TAP’s go out to Ava and KFC’s family, Jessica and boys and to Locksmith and his family as his dad is going in for some tests.
NakedManMoleskin
Proverbs 27:17 > “As iron sharpens iron, so one man sharpens another” Continue to EH and find those in need of a change in their lives. In preparation for GrowRuck 08 push hard the next 3 weeks. If you have stairs at work I highly recommend you use them (multiple times daily). Sit ups, Merkins, overhead press and run. Everyone that regularly posts with F3 can complete this challenge. I use the term “Challenge” because it will challenge you. It will challenge you physically and mentally. Teamwork is a must, listen and learn. Bring home the lessons learned. Memorize> The sun is the same in a relative way but you’re older, shorter of breath and one day closer to death. Memorize> She walks, she talks, she’s full of chalk, the lacteal fluid from the female of the bovine species is highly prolific to the nth degree.
ANNOUNCEMENTS
*January Merkin Challenge*
> 3,000 merkins OYO for the month of January. Keep track on Band. Push yourself. #NeverTooLateToStart. Start the year off strong, and get stronger!
*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park “Still time to sign up”
*Graeme’s Superheroe’s 5-K Charity Run > Saturday, Feb 10th, No Label Brewery. Get with Louis Vuitton for more details.
*F3 Texas GrowRuck*
> Houston > February 23-25. Get your hallpasses now and block that entire weekend for all THREE Fs.
> CLICK HERE FOR FURTHER DETAILS AND REGISTRATION INFO
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!
*MDA SCOPE 5K*
> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic
*Houston Spartan Sprint*
> March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.
*Austin Spartan Sprint – All Texas Pax Convergence*
> May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.
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.
Recent TClaps: