- When: 12/08/2018
- QIC: H-Bomb
- The PAX: Carpool, Koolaid, Red Eye, YHC
4 PAX excitedly posted at the Shed in the cold gloom of a wonderful morning, bookended with torrential rains, but the brave soles had nothing to complain about (except the “recycled” water that nourishes the lawn at the shed). What a great AO, you can feel the energy from the many a concerts that have rocked near by (Cynthia Woods knows how to bring it!) 8th stop for the H-Bomb (thanks to Robinhood and Triple Threat covering the Kingdom and the Rocket – sorry my IR kept me from partaking). Final Rock party before the Games open at Black Hogg Ops!
Condition
49°F, cool, crisp, good weather for a BD
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
CoP (Warm-up – which is what we did):
- SSH x65 IC (Shed record)
- Merkins x15 IC
- Back Head Pushups x15 IC (2.1 Special)
- Grass Grabbers x10 IC
- Abe Vigodas x10 IC
- Dive Bombers x8 IC
- LBACs x20 IC
- Reverse LBACs x20 IC
- Ray Lewis in the NC x15 IC
- Flapjack RL in NC x15 IC
- Merkins x10 IC
- Light Bulbs x20 IC
- Moroccan NC x21 IC
- Burpees x10 OYO
PAX arms were worked…
Mosey Tour of the Shed (as QIC developed a plan)
Mosey to Garage (and not the usual garage) – Mosey to top deck
More than Meets the Eye (2.1 Special)
- 10 Back Head Merkins
- Transform (curl up into a ball, spring out into a Plyo Jack)
- One Legged Bear Crawl to apex of deck
- 10 Merkins
- Crawl Bear back down
2x more RnR – modify with regular Bear Crawl up, third set Lunge Walk with Crab Walk down
Mosey down stairs, trekking back from where we came from
Stop at Ramp switchback
Modified Buttercup
- Knee Strikes x10 CC
- Mt. Climbers x10 IC
- Run to top of Ramp (up then switch back to top)
- Knee Strikes x10 CC
- Jay-Z x10 IC
- Run down to start
- Knee Strikes x10 CC
- Plank Rotations x10 IC
- Run up
- Knee Strikes x10 CC
- Angry Al Gore x10 IC
- Run down
- Knee Strikes x10 CC
Mosey to Uneven stairs for TABATA
3 Exercises – Skiers, Skaters, Broad Jump
3 Sets – 20sec on, 10 sec. rest, progress up one stair per exercise, last broad Jump – jump to top
Recovery Mosey to Flags
Asked PAX to give me some added time for “The Game” (again – had to be there).
CountORama and NameORama
4 PAX – Request from the Shed – EH any buddies you have in the Woodlands
COT
Shared the sentiment about the Sad Clown with all the tragedies last month. Carpool took us out reminding us how much Iron sharpens Iron.
NakedManMoleskin
Again another Honor to lead! And again, wanting to visit the Shed for some time, now had a good reason (even with a couple routes with flooded roads) to come visit. The brotherhood is no different. A wonderful AO to visit, and let’s push more to join in the Woodlands area. I enjoyed Coffeteria as well, great to share stories and hear about the PAX at the Shed. See u guys soon!
ANNOUNCEMENTS
Black Hogg Ops – December 15th, 2018 – TC Jester Park – Join the GAMES!
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.
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