14 PAX posted for the DRP at #TheGeneral….. And many got to meet #Sally for the first time.
Disclaimer
- YHC is not a professional although I played one on TV. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one, modify exercises if necessary. Push yourself, but don’t hurt yourself. #YouAgainstYou Notify the Q of any serious medical conditions. Aye!
Conditions
- 58° and 65% humidity #Letsgetsweaty
That Thang
- The Warm Up
- SSH x 15 IC
- Abe Vigoda x 15 IC
- Grass Grabber x 15 IC
- Mosey to the “Cruisers Courtyard of Pain”
- Double Applesauce Indian Run
- Find a spot on the #WallofPain for some calf burning fun
- Standing Calf Raise> heels straight back x 10 IC
- Standing Calf Raise> heels turned out x 10 IC
- Standing Calf Raise> heels turned in x 10 IC
- Standing Calf Raise> right foot only x 10 IC
- Standing Calf Raise> left foot only x 10 IC
- Circle up and say hello to my leetle friend #BringSallyUp
- Merkins x 3:26 with #Sally
- Al Gore Squats x 3:26 with #Sally
- Legs 1′ off the ground, spread to Sally up, together to Sally down. Hold them up x 3:26 to #Sally
- Find a spot on the #WallofPain for some calf burning fun
- Standing Calf Raise> heels straight back x 10 IC
- Standing Calf Raise> heels turned out x 10 IC
- Standing Calf Raise> heels turned in x 10 IC
- Standing Calf Raise> right foot only x 10 IC
- Standing Calf Raise> left foot only x 10 IC
- Mosey to the Parking Lot
- 11’s via Burpees & Merkins
- LBC’s waiting on the 6
Count-O-Rama
- 14 PAX > T’claps to all, my pleasure to be your Q this morning
BoM (Ball of Man)
- Circle ofTrust, 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. In my opinion, the BOM key part of the “glue” that binds us, as well as a key inspiration for us to grow and share F3 with others. I expect each of you has probably experienced at some point the special feelings that the COT, BOM and TAPs can elicit. These experiences remind us of the deep bonds of Fellowship, Faith and Trust we share. #commonhumanity When members of the Pax feel safe enough to share openly very private and personal things, we can unexpectedly find ourselves in moments that can be transcendent, humbling and inspiring – reminding us all of our brotherhood and deepening our relationships with each other #Fellowship and our Faith.
- Whiskey asked to keep his friend in our prayer as well as Cruiser lifted up his sister Sharon battling several health issues at one time.
Quick Reminders
Saturday, March 25: As you know, we are planning a CSAUP (but with a point) on March 25 with the 12th Annual MD Anderson SCOPE 5K supporting Colorectal Cancer awareness, prevention and research. We have set up a team for F3 Nation, for more info contact PaceCar or Cruiser and you can register here https://thedriven.net/event.race_reg2/eid/7514234679/rid/.
Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint
Key info / How to sign up:
- When: Sunday, May 21, 2017
- Where: Reveille Peak Ranch |105 CR 114 Burnet, TX 78611
- Event Q: We need one for the F3 Houston PAX. #leadership opportunity. Who wants it?
- Registration Info:
-
- Event: Spartan Sprint (NOT the Super)
- Heat: Sunday Morning, 1115-1200 Heat
- Team Name: F3Texas
- Password: Fish61
@F3_250. You’ve heard about it. 250 workouts in 2017. Includes F3, Fern, and any other 30+ minute workout. Time for YOU to step up for your own @F3_250 #accountability Twitter & F3Nation website: Sign up to stay informed.
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