Rinse and Refine

by | Nov 20, 2017 | Houston

  • When: 11/16/17
  • QIC: Triple Threat
  • The PAX: Cruiser (RR), Bullseye (R), Backhoe, Jackrabbit (R), Shots Fired!, Knob Creek, Gemini, Beta, Fresh Prince, Haggis, KFC, McFly (K), Inferno, HammerTime, Britney, Pace Car, Locksmith (R), Shoog, H-bomb, Tater, Whiskey (R), Louis Vuitton, and YHC
Conditions

72 F and 90% Humidity.

Disclaimer

YHC is not a professional. F3 workouts are free and voluntary.  This is your workout, #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

As I walked from my car and gave fist bumps to the Pax that were already there, Cruiser noticed and said, “It looks like you have a little spring to your step.”  Aye.  I was ready to rinse and refine a WO from my previous sloppy Q.  YHC could give a bunch of reasons why it didn’t go well, but HIMs don’t give excuses.  HIMs take responsibility for the negative outcome, find out what went wrong, and make sure the problems get fixed.

Seeing Hammertime posting after being out with plantar fasciitis and having an unexpected visit from my old buddy KFC gave me additional springs to my step.

Warm Up
SsH x30 IC
Dive Bombers x10 
Mountain Climbers x15 IC
Imperial Walker x15
Burpee x10 OYO
LBAC x15
LBAC Reverse x15
Morrocan Night Club x15
Tune in Tokyo/Bill Clinton x15
Line up Double Applesauce and run to Bushwood / Driving Range Parking Lot
High knees
Butt kickers
Side shuffle 
Side shuffle
Circle up in Parking Lot
Burpee x10 OYO
Count off in groups of 3 for Animal Relays:
Rinse and Repeat twice
1st Round – Bear Crawls
2nd Round – Crab Walks
(Hammertime should be called Doubletime when he gets in the zone.  Seeing his doubletime speed during the bear crawl had me saying, “That’s not a man. That’s a bear!”)
Grab some rail at Bushwood / Driving Range
Cindy – This is the name from F3 Exicon, but really it’s a variation of the Murph
Four sets of
Australian Pull-Ups x5 IC (Total of 40)
Push ups x 10 IC (Total of 80)
Squats x 15 IC (Total of 120)
Lots of labor noises by the third set. Called for a 10-count at that time and then called out one additional set.  It was brutal. Even the Q had to modify those last few push ups.
Final Course of Dessert served by Cruiser and Hammertime
Captain Thor!!! (Big Boy Situps with American Hammers at a 1:4 ratio went all the way to 10:40).  If the PAX and Q weren’t smoked by then, they were now.  
Head back to Shovel Flags
Jailbreak at the end.  Thanks for Whiskey for friendly encouragement to stay strong through the sprint to the SH by shouting to me, “Don’t let an old man beat you!”  
CountORama and NameORama

23 PAX (0 FNGs) were served a solid beatdown by YHC with a final course of desserts from Cruiser and Hammertime.

COT

Glad KFC’s Ava is doing better, but prayers for the long road ahead.  Thoughts and prayers for the Swendsen family during the holiday season.  Whiskey took us out in prayer.

NakedManMoleskin

Congratulations for all Pax who made it through the workout.  It would definitely made Sad Clowns splash merlot. If you are wondering where the heart of  my WO comes from, it is a variation of the Murph.  By next summer, YHC hopes to complete the actual Murph workout, with some modification on the pull-ups, minimal modification on the push-ups, and minus the 20lb. body armor.  It’s fitness goal that also honors Lt. Michael Murphy and all that serve in the US special forces.

This was YHC fourth time at the Q. If you are nervous about messing up and making mistakes, please don’t let that prevent you from taking your VQ.  Mistakes will be made, but the more experienced Pax will make sure you are successful. You will see also benefit in your personal life by taking the Q.  I can already see the impact in mine.


ANNOUNCEMENTS

*Growruck Texas 2017* Scheduled for February 23-25th.  Sign-up to be announced, but please be ready to HC by December 1st.

*New AO – The Marathon* > M/W in Tanglewood / Briargrove area. ABH.

*November Burpee Challenge* > 20 burpees + the day = Nov 1st 21 Burpees, Nov 2nd 22 Burpees = 1,065 Burpees for the month of November.  Keep track on Band.  Push yourself. #NotTooLateToStart (Ok, it probably is unless you can crank out 100 burpees a day)

*Holiday F3 Swag Orders* > Keep an eye out on Band. Britney will notify the PAX when orders are open for 2 shirt designs (original F3 Houston + The Hogg) for delivery in time for the holiday season.

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.

 

It was a pleasure and honor to be your Q – Triple Treat