Hold On … Loosely (0700 WO)

by | Feb 18, 2017 | Houston, The Hogg

14 PAX took their #DRP (7 doubled down following Inferno’s 0600 #BeatDown) to post #InTheGloom for a trip around The Hogg with Dora and a healthy dose of pain.  Let’s find out how they did…

#Disclaimer

  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge. Use good form and ask for a demonstration if you need one. Modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!

#Conditions

  • 63° / 97% humidity.  Dry relative to 0600 WO, but #PlentyOfSweat nonetheless.

#WarmUp

Mosey through the parking lot to Mercy Street then take a R and head around to the Sister of Mercy’s Backside for COP. Along the way: side shuffle L/R, karaoke L/R, high knees and butt kickers.

  • SSH x20 IC
  • Abe Vigoda x10 IC
  • Grass Grabber x10 IC
  • Toy Soldier x20 IC

#TheThang

Partner up (1s and 2s) – keeping partners together for the rest of the hour

Lucky for the PAX, there were some church personnel on site this AM, so YHC called an audible to avoid use of #Sacks.  Don’t worry, plenty of pain still to come…

  • Wall of Pain – Dora-Style
    • 100x hip slappers (total for 2 partners)
    • 200x wall taps (jump up and touch the wall) (total for 2 partners)
    • 3x People’s Chair (each partner)
    • Partner 1: exercises above
    • Partner 2: run a lap around the outside of the parking lot
    • Switch partners and RnR until all reps complete

Mosey on over to the Bleachers

  • Bleachers of Pain – Dora-Style
    • 100x pull-ups (total for 2 partners) #GripStrength
    • 150x knee-ups (hang on bleacher and raise knees) (total for 2 partners) #HandsDontWorkAnymore
    • 200x wall taps (jump up and touch bleachers) (total for 2 partners)
    • Partner 1: exercises above
    • Partner 2: run a lap around the bleachers
    • Switch partners and RnR until all reps complete

Double Applesauce Indian Run from the Bleachers, down the parking lot and across to the Trail of Tears, down to the Memorial Motor Speedway, back across to ECR and to the Fun Deck

  • Fun Deck of Pain #LargeCrowd #TomatoSeason
    • 20x In-n-Outs IC
    • 20x Dips IC
    • 15x In-n-Outs IC
    • 15x Dips IC
    • 10x In-n-Outs IC
    • 10x Dips IC

Double Applesauce Indian Run back down ECR to the Shovel Flags for transition to COT

#CountORama

  • 14 Pax. T’claps Brothers! #SmallButStrong

#NameORama

  • No FNGs. Let’s keep #EHing and keep growing The Hogg.  YHC thinks The Yard has taken some of the momentum, but that’s how we grow.  #AdditionByDivision

#BoM (Ball of Man)

  • Circle of Trust, 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. TAPs were offered for:
    • Pacecar’s MIL who’s battling breast cancer.
    • A reminder to take the slow walk in life with your parents, kids and loved ones.
  • Locksmith us out.  T’Claps brother.
  • As a reminder, the #3rdF pulpit is open to any Pax member. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.

#NakedManMoleskin

  • T’claps to the 7 PAX who braved the #DoubleDown this AM and posted for Inferno’s 0600 #BeatDown before sticking it out for another round with YHC.
  • T’claps to the 3 PAX who survived their first #DoubleDown. #GettingStronger
  • We worked on our #GripStrength today – whether or not it was intentional, YHC will claim credit for it.  Don’t blame YHC when you can’t pick up a fork tomorrow. #BishopHasBiggerProblemsToWorryAbout
  • For those keeping track at home, we ran ~3.5 mi and burned ~700 calories. #WePaidForIt
  • Looking Ahead…
    • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
      • When: Saturday, March 25, 2017
      • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
      • Start Time: 0800
      • Event Q: Pace Car and Cruiser #Tclaps
      • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
      • Team Name: F3 Nation (Make sure you register under our team)
      • Donations: Pace Car and Cruiser are accepting donations towards obtaining a Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $3000. #givewhatyoucan
    • Spartan Race. Please sign up for the first official F3 Texas(combined 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 a Q for the F3 Houston Pax. #leadershipopp 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
    • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
    • F3 Swag. Place your orders for the official t-shirt for The Hogg – just a few days left!
  • Word of the Day (WOD): BACK BLAST: A written account of a Workout or Event that the Q Posts to a public forum. Abbr: BB.

Thank you for allowing me to bring the pain.  Aye!
Britney