#16 PAX including 2 FNG’s took their DRP to enjoy some #Hogg #Cruiser pain. The MumbleChatter was strong this morning, let’s see if we can turn it into grunts and groans.
- YHC is not a professional although he does resemble one. This is a free workout, you’re here of your own free will. Push yourself but don’t hurt yourself #ModifyIfNecessary. Notify the Q if you have any medical issues. #LetsMosey
- Cloudy, cool 66 with 92% humidity and 100% chance of getting WET>
- #TheWarmUp
- SSH x 20 IC
- Abe Vigoda x 10 IC
- Copperhead Squat x 10 IC
- Tin Soldier x 10 IC
- GrassGrabber x 10 IC
- Count off 1-2, 1-2 etc. Find your partner for the day.
- You;ll need him to remove Fire Ants later in the WO
- Mosey down El Camino Real, double applesauce, w/SS right, SS left & back peddle.
- Double Applesauce Indian Run to The Great Wall then hang a right to Memorial Motor Speedway
- Now > #TheH.I.I.M. or High Intensity Interval Mile
- 5 laps around the Speedway
- Sprint the straight
- In the turn
- 10 Merkins OYO, 10 Squats OYO
- Walk the turn
- Rinse and repeat x 5 laps =
- 1 mile, 100 merkins, 100 squats
- EH “Fresh Prince” at the Speedway. Finishes the WO with us. T-Claps to Cannon
- Plank waiting on the 6
- Mosey to the Fun Deck
- American Hammer x 20 IC
- Skull Crushers x 20 each leg IC
- The Rooskie “Britney Dips” x 20 IC
- The Derkin x 10 IC
- American Hammer x 10 IC
- Let’s Mosey to the Garden of Tranquility for some fun with Fire Ants
- On your stomach, Superman Position
- Bird Dogs x 10 IC each side
- V-Ups x 10 IC > Now you can start picking off the Fire Ants
- Lunge Walk towards the Flag
- Jail Break called at the half way point
- Circle up around the flag
- Planks> Regular Por Favor, R&L arm high, R&L leg high
- Makhtar N’Diayes x 10 IC
- Abe Vigoda x 5 IC
- LBAC x 5 to the front and rear IC > Keep the arms up
- Moroccan Night Club x 5 IC > Keep the arms up
- Light Bulbs x 5 IC
- #Count-O-Rama #Name-O-Rama
- 16 PAX with 2 FNG’s
- #BoM (Ball of Man)
- T-claps for Cannon for putting the EH on Anthony aka Fresh Prince in the middle of doing merkins and squats. Reminder to the PAX always be looking for opportunities to EH. The mission of F3 is to plant, grow and serve small workout groups for the invigoration of the male community leadership.
- T-Claps to “Podcast” for joining us today. He found F3 through Podcast #253: Why Men Hate Going to Church
- http://www.artofmanliness.com/2016/11/17/podcast-253-men-hate-going-church/
- TAP’s to our friend Bishop on IR> wishing him well and a quick recovery. TAP’s to Hostage’s wife recovering from surgery, TAP’s to Camo and his Quad injury this morning, rest up bro and TAP’s go out to Brexit and his “M” on the announcement of their first child on the way with an ETA of September > “AYE”
- #NakedManMoleskin
- Great workout today, got our heart rates up there, hope everyone was sweating for at least an hour after the workout
- YHC encourages everyone to get on Twitter> Real time updates and lots of laughs
- For those keeping count, the double today was ~ 7 miles and 2,000 calories burned. No Mo #OFG or OldFatGuy.
- #LookingAhead
- SCOPE 5K: Run for Colorectal Cancer. Saturday March 25th
- Start 0800> Texas Medical Center, 1220 Holcombe Blvd
- Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
- Team Name: F3 Nation (Make sure you register under our team)
-
F3 Workout prior to the 5k at Hermann Park 0630 – 0730
- Spartan Race. Please sign up for the first official F3 Texas (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 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
- 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
- GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Details to follow. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited!
- @F3_250.What the heck is this?!? Well, it is a challenge to the Pax 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!?!). T’claps to Duggar who just completed the #F3twofiddy challenge this week. The Bishop, Britney, Cruiser and Duggar Hard Commits #HC for 2017. Time for YOU to step up for your own @F3_250 #accountability
- WordOfTheDay > Interwebz > The large network linking computers across the globe, also referred to as the internet and the webernet.
- SCOPE 5K: Run for Colorectal Cancer. Saturday March 25th
- As usual, it was an honor and privilege to lead the group this morning.
Recent TClaps: