- When: 02/14/2019
- QIC: PaceCar
- The PAX: Backhoe (R), H Bomb, Obstacle, Triple Threat (DD), ReTread, Rocky Top and YHC PaceCar
NO LOVE FOR THE PAX (because YHC had forgotten it was Valentine’s Day – otherwise would have done something clever like spelled out “Sweathearts” [intentional sic])
Conditions
48℉, Humidity 63%, Wind 14.8 knots
Disclaimer
YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.
The Warm-Up
- GG x10 IC
- Abe Vigoda x10 IC
- Tin Soldier x10 IC
Thang – part I
CoP:
- LBAC x20 IC
- Rev LBAC x20 IC
- Moroccan Nightclub x20 IC
- Chinook x20 IC
- Seal Jacks x20 IC
- Plank Jacks x20 IC
- Groiner x20 IC
The Thang – part II
Mosey to Bushwood with intermittent sprints
- Copperheaded Chair Curls x20 ICC
- Chair Dips x20 IC
- Rinse and Repeat
- SLAMs (Speed Lunge, Australian Pushup, Merkin) x30
- Up and Overs x30
Mosey to the Track
- Burpees x10 OYO
- Run a lap – Back Plank for the Six
- Rinse and Repeat
- Freddy Mercury x50 IC
Mosey to the Playground with intermittent sprints
- (No time for calf raises – PAX owe x90 IC during work)
- Duck Duck Bear to the flags
CountORama and NameORama
- 7 PAX > No FNG
COT
- TAPs for TThreat’s family for loss; TAP’s for Cody and Keith with tough cancer battles; Praise for Skyhook’s adopted daughter doing better with health condition and pre-school
ANNOUNCEMENTS
*Thirsty Thursday*
Little Woodrow’s Bellaire
February 21, 2019
After Work til ??? *Don’t Miss the SCOPE RUN AUCTION AND RAFFLES*
Join for some needed 2nd F!!!
4235 Bellaire Blvd, Houston, TX 77025, USA
*GORUCK Tough Challenge – Battle of the Alamo*
> February 22-23rd, 2019 > San Antonio, TX
*F3Houston MDA SCOPE 5k*
March 23 – MD Anderson Cancer Center S.C.O.P.E. 5K for colorectal cancer research, prevention and education. We are also raising funds so that F3 can be a GOLD sponsor again this year and get F3 logo on the race t-shirt and listed on the MD Anderson website.
– Ctrl Click here https://thedriven.net/event.race_reg/eid/35003056789/?&
– Select SCOPE 5K TIMED or UNTIMED and click “Register”
– Under INDIVIDUAL/TEAM REGISTRATION header Click “Join a Team”
– Delete pop up box about becoming a fund raiser
– From drop down menu “Select Team” – Select “F3 Houston”
– Fill in your details in “Participant Information”
– Click “No” on becoming a fundraiser
– Select “No donation” under the DONATION header (better for us to deliver checks drafted to “MD Anderson Cancer Center” with “Scope” in re line) You can get checks to me, Cruiser, TP, Camo, Inferno, Duggar – or Venmo @Dshoetx or 713-446-7463
Auctions – Email bid amounts to F3PaceCar@gmail.com by 6:30 pm February 21 and funds required by February 28 by venmo @Dshoetx or by check drafted to MD Anderson Cancer Center
** Awesome Day of Sailing for up to 10 on Galveston Bay with Capt. PaceCar and Mate Johnny Bravo – bring your family or bring your friends, combine with other PAX to make a joint bid. Date to be agreed. Food and drinks provided. Waiver required. (Value over $1,000)
** Sporting Clays for up to 4 at the Greater Houston Gun Club with host Duggar (and we may line up an instructor too). Date to be agreed. Safety gear and Waiver required. (Invaluable)
Raffles – Email number of chances you want to F3PaceCar@gmail.com by 6:30 pm February 21 and funds required by February 28 to Venmo @Dshoetx or check drafted to MD Anderson Cancer Center
** Collection of Four F3 WO Shirts in grey, blue, red and green, including the classic Iron Sharpens Iron and the 2019 Official Race Jersey (all size Large); (plus one Blue tie-dyed 2018 SCOPE race shirt with F3 GOLD sponsor logo as lagniappe)
$5 per chance (over $100 value)
** 4 Fantastic Seats for an Astros game (date to be agreed) – section 217 Club level behind Home Plate and including Diamond Level Parking
$25 per chance (over $600 value)
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. Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood
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