Round Up & AWAC

by | Feb 2, 2017 | Houston, The Hogg

24 PAX posted at #TheHogg for their #DRP. Did they receive a downPAINment? Read on…

Disclaimer
YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. Push yourself, don’t be hurting your sweet self. #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!

Conditions
With apologies to Game of Thrones (the other GOT): Summer is Coming. 70 degrees, muggy.

WarmUp
Mosey through St. Theresa’s front parking lot to the open patch within the Garden of Tranquility (GOT). Agility runs along the way: side shuffle, back peddle, high knees, butt kickers.

Circle of Pain (COP)

  • x6 IC: SSH, Speed Lunge (L/R), Merkin, Freddy Mercury
  • x20 IC: LBAC (F/R), Light Bulbs
  • x6 IC: Moroccan Night Club

TheThang
Mosey over to Bushwood CC and carefully make our way to the driving range. #YouKnowWhatsComing #BlueOysterCult

SLAM (aka, WoooOOOOooo, Ric Flair!) – Back by popular demand at an AO near you! This is a timed exercise. Not six minutes this time. Each PAX targets to achieve the following reps OYO in 1:45:
• 25 Speed Lunges L&R
• 13 Aussie Pull-ups
• 25 Merkins
• RnR x4
Reps can be performed in any order, the PAX can mix & match. If you achieve target reps within allotted time, celebrate and encourage the PAX with a high-volume “WhoooOOOooo, Ric Flair!”

Mosey back to GOT. Partner up and let the wheelbarrows begin:

Wheelbarrow:
• Partner 1 wheelbarrow across the GOT.
• Both PAX 34 LBCs.
• Partner 2 wheelbarrow back.
• Ten count.
RnR x3

Mosey over the Side Yard with a quick detour through the ditch (avoiding the bridge).

Conitas – AWAC (Animal Walk Army Crawl)
• Animal Walk to the first cone (~15 yards)
• Army crawl to last cone (~15 yards)
RnR x4. Q calls the Animal Walk: Duck Walk, Reverse Bear Crawl, Crab Walk, Duck Walk

Round up the Conitas and Jailbreak back to the Shovel Flags.

CountORama and NameORama
24 PAX. 1 FNG. Welcome Redfish (Tim Ryan) and congrats to #ProudPapa Whiskey

COT:
Announcements on this Saturday’s EH-orama at Condit Elementary School (6:30am – 7:30am), March 25th MD Anderson Run, May 21 Spartan Race, and upcoming #additionbydivision workouts at The General and potentially elsewhere.

TAPs for Cruiser’s sister in Chicago, Buble’s friends who lost their oldest son to suicide, and the friends and family of the SEAL killed in Yemen.

The Bishop encouraged us to get creative and up our nicknaming game.

BOM:
The Q took us out, asking the Sky Q to help make us better husbands, fathers, and men, and to watch out for Cruiser’s sister, Buble’s friends, and those serving and protecting us in the military.

NakedManMoleskin
To an unnamed PAX, do you travel with a full roll of toilet paper or did you grab it on the way out the door this morning? It took all of YHC’s self-control not to conduct the warm up and COP around the port-a-john during your pre-workout Code Brown. Or maybe YHC is a merciful Q and feared for the PAX’s olfactory nerves.

Round Up: we could have done 12 Aussie Pull Ups and 33 LBCs but then we would have been shy of 50 and 100, respectively.

SLAM modification: Rather than attempt all reps in 6 non-stop minutes, we broke this up into 4 equal pieces with a little extra time (1:45 rather than 1:30) to increase the odds of success and act as a building block for the future. Great to hear so many PAX channeling their inner Ric Flair this morning! The spirit carried over to the wheelbarrows where YHC noted an extraordinary amount of mutual encouragement. Aye!

On the way to the driving range for the SLAM, YHC’s past came back to haunt him as he took a pretty good digger on the bridge out of the parking lot. As only a select few are aware, many years ago I spent 3 years as an Apprentice Troll Hunter in Iceland, conducting field work across Scandinavia and specializing in bridge trolls. Prior to receiving my Master Troll Hunter Certification, I realized that all creatures (except those we eat and hang on the wall) should live in peace. Despite renouncing my then-chosen profession, those devious b@stards have never forgiven me. In case you’re wondering, it took three of them to bring me down. (see LexiconOlogy below)

Finally, several PAX who have signed up for the Spartan Race soon will be starting a 5-10 minute session post-workout for some race-specific training (read: burpees, pull-ups, maybe carrying heavy stuff). It is completely voluntary and not part of the regular workout. All are welcome.

Quick Reminders
Saturday: 0600 and 0700 #TheHogg

Saturday, March 25: As you know, we are planning a CSAUP (but with a point) on March 25 with the 12th Annual MD Anderson SCOPE 5K supporting Colorectal Cancer awareness, prevention and research. We have set up a team for F3 Nation, for more info contact Pace Car or Cruiser and you can register here https://thedriven.net/event.race_reg2/eid/7514234679/rid/.

Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint

  • Key info / How to sign up:
     When: Sunday, May 21, 2017
     Where: Reveille Peak Ranch |105 CR 114 Burnet, TX 78611
     Event Q: We need one for the F3 Houston PAX. #leadership opportunity. Who wants it?
     Registration Info:
     Event: Spartan Sprint (NOT the Super)
     Heat: Sunday Morning, 1115-1200 Heat
     Team Name: F3Texas
     Password: Fish61

@F3_250. You’ve heard about it. 250 workouts in 2017. Includes F3, Fern, and any other 30+ minute workout. Time for YOU to step up for your own @F3_250 #accountability

Twitter & F3Nation website: Sign up to stay informed and bust b@llz. #CommunicationIsKey #VirtualMumbleChatter

LexiconOlogy:
NAKED-MAN MOLESKIN: That portion of the BackBlast in which the Q describes interesting things about the Workout that are at least partially true. http://f3nation.com/lexicon/

Thank you for the opportunity to lead.
Leprechaun