…and The Hogg had 10 PAX ready to get smoked Saturday morning at 0600 by a Super 21 full of a new crowd pleaser. YHC introduced the Burpee Humper (the best of a burpee + the best of a monkey humper) to the delight of the PAX who were looking for a large DRP. Read on below to find out how we survived…
Conditions
80°, 85% humidity. Sauna. Dripping wet we all became.
Disclaimer
YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!
Warm Up – Circle of Pain (COP)
Everyone grab some coupons (2 bricks/ea)
- SSH x20 IC
- Abe Vigoda x10 IC
- Seal Jacks x15 IC
- Grass Grabbers x10 IC
- Smurf Jacks x10 IC #DuggarFavorite
- Like a SSH, but hold squat position entire time
- Burpee Humpers x10 IC #NewExercise
- Drop to a Merkin, thrust legs back in (first half of a burpee)
- Instead of jumping, grab your ankles and do a Monkey Humper, so you never leave squat position
The Thang
Mosey from the Shovel Flags over to the GoT
Super 21 (reps 1-10) (carrying coupons entire time)
- PAX line up along one side of the GoT
- 1x Merkin, 1x Burpee Humper
- Run to other side of GoT
- RnR x10, increasing reps x1 at each side
Plank for the 6, then all PAX recovery mosey around GoT to catch their breath
Super 21 (reps 11-15) (carrying coupons entire time)
- PAX line up along one side of the GoT
- 11x LBCs, 11x Burpee Humper
- Run to other side of GoT
- RnR x5, increasing reps x1 at each side
Plank for the 6, then all PAX recovery mosey around GoT to catch their breath
Super 21 (reps 16-18) (carrying coupons entire time)
- PAX line up along one side of the GoT
- 18x LBCs, 18x Merkins #keepthingsmoving #Qaudible
- Run to other side of GoT
- RnR x3, increasing reps x1 at each side
LBACs for the 6, then all PAX recovery mosey around GoT to catch their breath
Super 21 (reps 19-21) (carrying coupons entire time)
- PAX line up along one side of the GoT
- 19x LBCs, 19x Merkins
- Run to other side of GoT
- RnR x3, increasing reps x1 at each side until a total of 21x of each exercise
Recovery mosey back to the Shovel Flags for a CoP
- 20x Freddie Mercury #RideYourBicycle
- 15x Low Flutters
- 15x Dolly
Recover for CoT
CountORama and NameORama
10 PAX, with 1 FNG #ABH
Welcome to FNG The Mick, Cruiser’s BIL (t’claps brother), who joined for the Friday ruck and came back for the 0430-0600 ruck warm-up this morning. Thanks to The Mick’s Mickey Mouse t-shirt, naming was quick, which was very welcome given the foggy minds of the smoked PAX..
COT
YHC took us out with TAPs to all around us on this Memorial Day weekend.
Naked Man Moleskin
YHC will admit that this was one of the toughest beatdowns he’s experienced with F3 so far. Was is the extreme humidity / thick air? Was it the 0430-0600 ruck to warm up for YHC? Was it the onslaught of the newly coined Burpee Humpers? We will never know, but one thing is for sure – all in combination was enough to make Inferno forget the names of exercises and his general schedule as he DD’d to Q the 0700 WO. YHC is proud of the PAX and his own efforts this morning. #MenGotBetterToday
For those counting at home, the PAX completed 130 Burpee Humpers, 166 Merkins, 176 LBCs and ran ~2 miles, burning ~600 calories. Aye!
Announcements
GrowRuck 03 – DRIVER NEEDED > New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the Leadership Development training that the PAX will be exposed to over the course of the GR03. Ruck training is underway – to join the chatter on BAND.
Father’s Day Convergence > Saturday, June 17th > Memorial Park (The Hogg). Normal 0600-0700 and 0700-0800 workouts followed by the 2.0s joining us 0800-0830 and Ms to join for breakfast immediately following. Invitations to all “Ms” (significant others) and “2.0s” (kids) are highly encouraged, and this would be a chance for more 2ndF. Need hard commits on BAND > Cruiser bringing breakfast tacos, Camo has kid/adult beverages, Britney bringing donuts, Canon bringing coffee. #MarkYourCalendars
Houston Tough Mudder > Nov 11-12th, 2017 > 5 Miles, 13 Obstacles, 1 Extraordinary Experience. Even dirtier than the Spartan Race, but just as much of a 2nd F team building experience. More info here. #CSAUP
Houston Spartan Sprint > March 24th, 2018 > 3-5 miles, 20-23 Obstacles. The Reebok Spartan Sprint: This is our shortest distance. It is perfect for athletes of all levels; from Spartan first timers to seasoned racers. The race is a fantastic test of your physical ability, but an even better 2nd F experience. More info here. #CSAUP
Twitter/BAND: We have a good comms system going for F3 Houston via Twitter and BAND. Get on either and look up F3 for regular updates and #Mumblechatter. Inferno or one of the other PAX (YHC included) can also help get you hooked up.
Thank you as always for allowing me to bring the pain
-Britney
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