This was the second #recon workout at Pershing Middle School (aka #TheGeneral, aka #BlackJack), and YHC did his best to bring the #BITCH to the Bellaire / West U area and provide F3 Houston with adequate #Downpainment.
#Disclaimer
YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so take a break, ask for a demonstration and/or modify if you need to. Push yourself, but don’t hurt yourself #YouAgainstYou. Aye!
#Conditions
The forecast had called for torrential downpour, but in keeping with the track record of our local weathermen, not a drop of rain to speak of during the workout #WeGotLucky. Despite being damp, conditions were near perfect for massive quantities of sweat. Warm and damp at 72° with 90% humidity.
#WarmUp
20x Side Straddle Hops (SSHs), IC, to #BreakTheIce circled around the #ShovelFlags in the middle of the Main Parking Lot (MPL).
#TheThang
#SixPack across the Practice Soccer Field (PSF) (#ItsAlwaysBeerThirtySomewhere):
Burpees x5, run across the field, Squats x1 (total of 6 reps)
Rinse and repeat x 5, decreasing Burpees by 1 and increasing Squats by 1 each time
Mosey across the MPL and through the Hallway of Pain (HOP) (this was occupied by some fresh tomatoes getting their workout on) to arrive at The Crucible.
#TheCrucible:
10x Box Jumps, OYO
20x Derkins, IC
20x Step-Ups (10x each leg), OYO
20x In-n-Outs, IC
35x Russian Dips (Ruskies), IC #ItsBackAgain #MyPrerogative
#CatchMeIfYouCan Indian Run with Burpees
Run down Braes, right on Aberdeen, right on Stella Link, right on Blue Bonnet #4RightsMakeItHurt
Last man down for 5 Burpees, then catch the Pax and sprint to the front
Rinse and repeat for 0.75 mile
Modified Stadium sprints around the Main Entrance Stairs (Mini Stadium)
Pax climbs the stairs, runs down the ramp and back around
Rinse and repeat x5
#BearTunnel
Pax planks up side-by-side across the handrails over the ramp forming a tunnel
Last man Bear Crawls through the tunnel then gets into plank position at the front
Rinse and repeat until Pax has traveled the entire handrail (x2)
#BearTunnel with Merkins OYO
Same as before, but planking Pax doing Merkins (AMRAP, OYO) while Bear Crawl happens below them
Rinse and repeat until Pax has traveled the entire handrail (x2)
Mosey back around to the MPL and plank up on the handrail over the ramp for some more tunnel fun…
#BearTunnel with Merkins as a team
Same as before, but planking Pax doing Merkins (x2 as Bear Crawling Pax passes underneath)
After the Bear Crawling Pax passes through the tunnel, take a lap around the MPL and circle up around the #ShovelFlags
20x Low Slow Squats, IC
10x 1.5 Merkins, IC (down all the way on 1, up 1/2 on 2, down on 3, up all the way on 4)
Time for COT.
#CountORama
7 men. Not bad for a pre-Thanksgiving post at a new location! Aye!
#NameORama
#SecondHelping#2Bagger Welcome back Seuss – he’s earned the official designation of Dr. Seuss after a strong 2-in-a-row post. Great to have you out with us again! #NoOneNightStands #DRP Aye!
#BoM (Ball of Man)
T’claps to Cruiser for taking us out. 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 Pax for making it out in the face of gloomy weather forecast the day before a holiday. YHC’s 2nd Q was a success. #WhosUpNext? Lots of cardio today, with some uppper body thrown in for good measure #Downpainment #BeatDown.
For those keeping score at home, we ran approximately 1.7 miles and burned 500 calories.
Introduced a new exercises to the Pax:
#BearTunnel – Pax planks up side-by-side across the handrails over the ramp forming a tunnel. Last man Bear Crawls through the tunnel then gets into plank position at the front. Modified with some Merkins.
T’claps to Fireball for #CominInEarly this morning. New location must’ve fired him up!
T’claps to those Qs who have mastered counting IC while delivering #DownPainment. #HarderThanItLooks
For those who were hungry, the Pershing parking lot has sufficient rations of corn cobs. #TheGeneral looking out for his men.
#LookingAhead
A couple of workouts you don’t want to miss:
Duggar will Q a the workout at #TheHogg tomorrow morning (Thanksgiving) at 0600 (30 minutes extra sleep, Aye!) for a pre-turkey calorie burn. #BringYourFamily, #BringYourFriends to #ShareThePain #ABH
#HistoryLesson
General John J. Pershing (aka Black Jack) is the only American to be promoted in his own lifetime to General of the Armies, the highest possible rank in the United States Army; an act was passed in 1976 retroactively promoting George Washington to the same rank but with higher seniority, ensuring that he would always be considered the senior ranking officer in the United States Army. Allowed to select his own insignia, Pershing chose to use four gold stars to distinguish himself from those officers who held the rank of General. After the creation of the five-star General of the Army rank during World War II, his rank of General of the Armies could unofficially be considered that of a six-star general, but he died before the proposed insignia could be considered and acted on by Congress.
#InspirationalQuote
“To get the best out of your men, they must feel that you are their real leader and know that they can depend on you.” – John J. Pershing
#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 and #MumbleChatter from the Pax. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
#BackblastComments
You’re likely reading this on F3Nation.com. YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter
#F3Apparel
T’claps to the Pax who are already sporting their own F3 logo gear. For the rest of you, order your Christmas presents now! Don’t wait for Black Friday or Cyber Monday #flythecolors The Official Gear Store of F3 Nation is Mud Gear (f3.mudgear.com).
#LexiconOlogy
BRICKS WITHOUT STRAW: Calling on men in a Communitiy to Lead without providing them with a Leadership Development Process. Abbr: BWS
The F3 Lexicon provides the Pax with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (http://www.f3nation.com/lexicon/)
Thanks for allowing me to Q #LeadByServing
Britney
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