- When: 01/18/2019
- QIC: Trojan +PAX
- The PAX: Radar, Scratch, Tib-Fib, Tha Spur, Barrel Roll (RR), Deep Dish, Miranda (R), Scooter, YHC (QIC)
A record at The Flightline! 9 PAX > 0 FNGs!
Condition
55* of misty misty mist. Prepare yourselves, winter is coming. All of it. All in one weekend.
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 Thang
Mosey around skunk island with butt kickers, high-knees, SSR/SSL, karaoke R/L. Then circle up for the DECK OF DEATH!!! Shout out to Long Island for loaning YHC his F3 deck.
F3 workouts are led in a rotating fashion by men who participate in the workout. No training or certification is needed. However, there is a very specific way we call our exercises in order to maintain consistency among the AOs and within our group. This consistency breeds discipline in other areas of our lives.
Everyone in this group is a leader, and is expected to lead at some point in time. Leading the group for your first time can be a daunting task; intimidating even, but there is no growth in the comfort zone. Use this group to improve yourself both physically and mentally. Strengthen the areas in which you are weak, and lean on your Brothers in The Gloom to do this. We are all here to build each other up and provide support. Take a deep breath, step up, and LEAD.
DECK OF DEATH – Q SCHOOL
- Heels to Heaven x14 OYO
- The Merkin x18 OYO
- Rosalita x20 IC
- Bear Crawl to the corner and back
- Low Flutter x100 OYO
- The Mountain Climber x25 OYO
- The Shoulder Tap x25 IC
- The Derkin x17 OYO
- The Incline Merkin x10 IC
- Karaoke to the corner and back
- The Hand Clap Merkin x12 OYO
- The Alternating Side Squat x14 IC
- WWII Sit-up x12 IC
- Mosey to the soccer fields and sprint goal to goal and back
- Low Plank 60 sec.
- SSH x100 OYO
- The Squat x25 IC
- The Standing Lunge x15 IC
- LBAC x25 IC
CountORama and NameORama
9 PAX > 0 FNGs > a record at OTB The Flightline!
COT
TAPs for Tib-Fib’s GP/Cruiser’s FIL, Punkin’s safe travels and comfort with his loss, comfort for The King with his recent loss.
ANNOUNCEMENTS
[List all your announcements from the COT… some recent samples here…
*WAA Cleanup*
> January 19, 2019 – 0800-1100 > Houston National Cemetery > 2nd F following at Spindletap
*Thirsty Thursday*
> Thursday, February 7th at Back Pew Brewery!
*GORUCK Tough Challenge – Battle of the Alamo*
> February 22, 2019 > San Antonio, TX
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.
Recent TClaps: