Old Man Strong

by | Sep 8, 2018 | Kingwood, The River

  • When: 09/08/2018
  • QIC: Cruiser
  • The PAX: Tib-Fib, Spicoli (R), Muffy (R), Dry Dock (R), Foam, Scooter, Element (R), Glen Stoner (FNG – F-3 Ecoli (R), John Gowan (FNG F3 – Peaches), Rocky Top & YHC > Cruiser
Condition

80* > 90% humidity

Disclaimer

YHC is not a professional. F3 workouts are FREE – you are here voluntarily #YouAgainstYou. If you can’t complete an exercise modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang
The Warm Up
  • SSH x 50 IC
  • Abe Vigoda x 10 IC
  • Copper Head Squat x 10 IC
  • LBAC’s >F & R & Light Bulbs x 10 IC
  • Moroccan Night Club x 10 IC
CoP: Count off 1-2, 1-2. Ones look to you left, twos look to your right. That’s your battle buddy for the day. Line up on me, double applesauce Indian Run to the Skate Park.
  • Stop at Niagara Falls for Incline Merkins x 10 IC while we wait for the crossing signal
    • Continue double applesauce Indian Run to the Skate Park
    • Standing 60 count while we talked about F3, Core Principals, Sunshine Bazooka’s, enough of that, make more sweat
  • The Step up > Alternating Legs x 20 IC
  • Big Boy Situps x 10 IC
  • Incline Merkins x 10 IC
CoP: Part II > Mosey to the Fun Deck with SS R&L, Back peddle, karioke L&R.
  • Up the steps to the Deck > Hand Slap Merkins x 10 OYO
    • Run down stairs > 3 pts of contact, safety first
    • Run back up to the Fun Deck
  • Big Boy Sit ups with hand slap at the top x 20 OYO
    • Run down stairs, let’s mosey
CoP: Part III> Double applesauce mosey back to Mt Midoriyama
  • Stop at the “Busiest Corner” for
    • Monkey Humpers x 10 IC
  • Cross the street and stop again for
    • Monkey Humpers x 10 IC
  • Up Mt Midoriyama, down the other side
    • Circle up for Incline Merkins x 10 IC
    • Line up on the wall for some > Angry Chair x 10 IC
  • Mosey to the flags
CoP: Part IV> At the flags
  • PLANK – O – RAMA
    • each PAX runs the circle while the next PAX calls the Plank Position x 11
    • The Bridge x 10 on my call
    • Pigeon stretch and Piriformis stretch
CountORama and NameORama

11 PAX > with 2 FNG’s & 1 – 2nd helpings

COT

TAPs went out this fine morning for my SIL and Tib-Fibs mom on “Ringing The Bell” at MDA and getting her port removed, also reminded everyone, 9/11, Tues, 17yrs ago, 4 planes, 2,996 people killed, countless others died from after effects. Keeping all those that lost their lives, their families, first responders in our TAP’s.

ANNOUNCEMENTS

  • *The River Ruckers* > Every Monday Morning > 0500 – 0545
    • Various Rucking, speed, agility, carrying
  • Thirsty Third Thursday – Ingenious Brewing – 5:00 til
    • https://www.ingeniousbeer.com
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge

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.

Also @F3Nation – @F3Houston – @F3Sugarland – @F3Katy @F3Kingwood > Comz Channel on Twitter. There you’ll also find out about all the other AO’s around the country.

Honored to Lead > Cruiser