#TheHogg >> 10 PAX warmed up with a Shock & Awe, then grabbed their partners for a do-si-do around El Camino Real for a series of partner-focused pain stations. 64 burpees to get the blood flowing ensured a healthy DRP to start the weekend…
Hot, but not as hot as has been. 110% humidity. Gross.
YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntary and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!
Warm Up – Circle of Pain (COP)
- Shock and Awe #StartThingsOffStrong
- Burpees x10 OYO
- Burpees x9 OYO
- Burpees x8 OYO
- Burpees x7 OYO
- Burpees x6 OYO
- Burpees x5 OYO
- Burpees x4 OYO
- Burpees x3 OYO
- Burpees x2 OYO
- Burpees x10 OYO #ShockedAndAwed
Count of 1s and 2s to partner up #ShorterPartnersWillBeHandy
Quick demo of 3 exercises for the SoP to come:
- Partner Knee-Ups
- P1 holds hands palms down
- P2 facing P1 jumps so knees hit P1’s hands
- Partner Derkins
- P1 plank position
- P2 feet on P1’s back, derkins
- Partner Big Boy Sit-Ups (BBSUs)
- P1 planks on P2’s feet
- P2 BBSU
Double applesauce formation, let’s mosey around El Camino Real
- Mix of Mosey and Indian Run for 3.0 mi around the loop with 10 pain stations along the way
- 4 sets of 20x Partner Knee-Ups OYO, switch partners and repeat
- 3 sets of 20x Partner Derkins OYO, switch partners and repeat
- 3 sets of 20x Partner BBSUs OYO, switch partners and repeat
- 5x Burpees #SixtyNine
CountORama and NameORama
10 PAX, No FNGs #ABH
T’claps to The Bishop for taking us out
Naked Man Moleskin
YHC loves the idea of getting the blood pumping immediately with a burpee warm-up. What better way to start the day than 64 burpees in the first 7 minutes? #ShockAndAwesome Ironically, no HOU PAX has ever hurt themselves doing endless burpees, so YHC declares these to be safer (and more effective) than Wind Mills and other forms of stretching #InfernoAgrees
There were plenty of ripe tomatoes among an unusually crowded scene at The Hogg this AM. The PAX took this to heart and used it as motivation/fuel to choke down their DRP in solid fashion.
In fact, right at the end of the run, a very ripe tomato started jogging with a very sweaty and dirty PAX as she tried to read the back of one of our shirts to learn what F3 Houston was about. She asked if we were going to drop and start doing push-ups (civilian for Merkins), and Beta couldn’t resist the urge to challenge her to join us for some bonus burpees. There’s your last 5x burpees, which conveniently brought each PAX to a total of 69 for the morning #BenefitsOfShockAndAwe #CrowdPleaser
For the CoT YHC decided to break out the generous souvenir he received from his recent trip DR to the ATL – posting at #TheWreck and #Rubicon as part of @F3Alpha. Fire-N-Ice‘s nephew Crack handed over his crop top, pit stains and all, to YHC at the end of the 4th of July beatdown he Q’d. YHC brought it back to HOU as a traveling souvenir. Next DR PAX gets to take it home!
Mutha Ruckers: Impromptu ruck at 0630 at Mt. Houston (Miller Outdoor Theater) this Sunday 7/9 for all those interested. Aim for ~5 miles (1.5-2.0 hours) followed by breakfast. There are a handful of PAX who are living la vida solo currently as Ms and 2.0s are out of town, but this is open to all.
F3 Gears: Beta and The Bishop are starting an unofficial cycling group starting at 1700 (5pm) Sundays at The Hogg for ~1.5 hr ride or so. 2nd ride will happen on 7/9.
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!
Anniversary Convergence: 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.
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.
Thank you as always for allowing me to bring the pain