HKA Nomads – A New Day

by | Mar 31, 2018 | Houston

  • When: March 31, 2018
  • QIC: Cruiser
  • PAX: Lambo, Tortuga, Duck Call (FNG), YHC Cruiser (RR)
Condition

57* > 95% moist

Disclaimer

YHC is not a professional. F3 workouts are voluntary and FREE –  #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

The Warm Up 

  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Merkins x 10 IC
  • LBAC x 10 > Forward and Reverse

CoP: Mosey to the open field, Oh, sorry, grab some coupons > Brick Pavers today

  • Coupon Curl x 20 IC
  • Skull Crusher x 20 IC
  • Big Boy sit ups x 20 OYO
  • Squat Press x 15 IC
  • Elf on a Shelf x 10 IC > Left and Right side
  • Big Boy sit ups x 20 OYO

Mosey to the Courtyard > Find a bench

  • Step ups x 20 IC
  • American Hammer x 20 IC
  • Derkins x 5 IC > OUCH > Found another exercise for YHC to avoid
  • Step ups x 20 IC
  • American Hammer x 20 IC

Mosey to the parking lot > It’s DORA time, partner up, one partner doing Dora, one partner running

  • Burpees x 25
  • Merkins x 50
  • Squats x 75
  • Big Boy sit ups x 100

Mosey back to the shovel flags

  • Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Rosalita x 20 IC
  • Broga ala Cruiser x Pigeon & Pirimormas
CountORama and NameORama

4 PAX with 1 FNG > Welcome Duck Call

COT

Fast paced WOD this morning, thanks to Lambo & Tortuga for watching the 6. Duck Call did a good job keeping up. Coffeeteria afterwards at Dunkin Donuts, fought the urge, stayed with the banana and protein bar. TAP’s go out to Tortuga’s uncle, Lambo’s “M” expecting 2.0 #2 April 11.  Keep EH’ing

ANNOUNCEMENTS

*Austin Spartan Sprint – All Texas Pax Convergence* 
> May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

*GoRuck Light* Honor the Fallen – Sunday, May 27th – 1400

  • “It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”  –General George S. Patton – Memorial Day is an opportunity to ruck for those who have served to preserve our freedom and paid the ultimate sacrifice…America’s Fallen. We build bridges between the civilian and military worlds at GORUCK, and Cadre and Ruckers alike are expected to bring a photo and a story of someone who lost their life during their service to our country. Never Forget. – 4-5 hours, 7-10 miles, *LIGHT = More Smiles, Less Miles & Fun on a team. – Average completion rate is 100% More Information > https://www.goruck.com/event-12935

*F3Kingwood/Atascocita Launch* – Saturday, June 2nd > Location TBN > Time 0700 – 0800 Mark your calendars

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.

Honored to lead> Cruiser