21 PAX posted at #TheHogg in the #Gloom.
The work out today has no relationship to the title, Snake Farm, which is a catchy tune by Ray Wylie Hubbard that was stuck in my head this morning. Today’s workout does come with some assembly required. YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!
Glorious Houston winter morning: Temp just above 50, humidity just below.
Mosey through all adjacent parking lots, with Agility Drills: Side Shuffle (R), Back Peddle, Side Shuffle (L), Butt Kickers, High Knees, Carioke – ending up back at the Shovel Flags.
Circle of Pain
• SSH x 10 IC
Put the circle in the C.O.P.
• Arm circle-orama: LBAC (F/R), BBAC (F/R), Moroccan Nightclub, Lightbulbs 5-10x IC
Now for the pain:
• 5 burpees OYO
• Merkins x 15 IC
• 10 burpees
• Plank Thrusts x 11 IC
• 5 burpees
• Jump squats x 15 OYO
• 10 burpees
Count off in 3’s and get in line. (Q Fail – this was a CF and YHC should’ve just said Triple Applesauce (TA) and been done with it).
Mosey to the far side of the Back 40.
In groups of three, Leap Frog the length of the field
Triple Applesauce mosey out of the Lost 40, with the 5-0 in hot pursuit. Transition to Triple Applesauce Indian Runs to the back parking lot of St. Theresa’s. Gather up at the Penance Wall. Still in groups of three:
Partner 1 BTTW / Partner 2 Low Flutter Kick / Partner 3 Side shuffle to yonder garage door and back. RnR until each PAX has completed 3 of each exercise.
Mosey out the back of parking lot, hang a right, circle back to the Penance Wall. Déjà vu or Sike!, depending your point of view. Still in groups of three:
• Partner 1 BTTW / Partner 2 High Flutter Kick / Partner 3 Sprint a lap around the parking lot. RnR until each PAX has completed 3 of each exercise.
Mosey around the church to the Side Yard for some conitas. Do plyo-ish exercise to middle cone (~15 yards), sprint to far cone (~15 yards), peel off, back peddle to middle cone, jog back into line.
• Lunges x 3 / Frog Leaps x 2 / Single Leg Hops x 1 each leg.
Circle up within the conitas to address a few overlooked body parts:
• Half bridges 30 sec x 3
• John Travolta x 10 IC (R/L)
• Centerfolds (fka oblique crunches) x 10 OYO
Animal Walk back to the Shovel Flags (at YHC’s call: bear crawl, reverse bear crawl, duck walk, crab walk).
Circle up for a little Random-orama of jump squats and plank thrusts to finish up the time.
CountORama and NameORama:
21 PAX, 2 FNGs. Welcome Kung Fu and T.P.
Announcements: reminders for ordering F3 Houston shirts on Mudgear; #additionbydivision coming soon; MD Anderson Run on March 25; Spartan Race on May 21; F3 250; and, getting on Twitter (more below).
TAPs: Duggar reminded us to be thankful for every day and illustrated the point with the story of his friend whose wife lost a battle with cancer, leaving behind four children.
Thanks to Fireball for taking us out. We are healthy and in America. Good things.
Ye Olde NakedManMoleskin
The difference between Double Applesauce and Triple Applesauce is a 50% increase in complexity and a 300% increase in #MumbleChatter. YHC may need to bring in an engineer to address the logjam so the PAX can get the mumble chatter up to >1000 boe/d. Props to the PAX for taking the initiative and running between the lines / up the middle in the Indian Run.
YHC thought for sure he had the right name for one of the FNG’s – having spotted said FNG tying his shoe four times, YHC had his sites set on Velcro. Alas, Duggar came over the top with Kung Fu and I can’t argue with that.
Somewhere around the sixth BTTW I started to lose my voice. No doubt this was gravity’s fault; gravity has been gouging me for years. The only other plausible explanation is the low humidity just dried me out.
YHC hopes the PAX enjoyed a return to the conitas. It’s been over a month since we’ve done that same exercise set. Guess what? We’re individually and collectively looking a lot better.
#additionbydivision – very exciting time for F3 Houston. 4 months in and growing fast.
First time for YHC to publish on the website (instead of emailing Duggar or The Bishop). I hope you can read it. Struggling with the formatting so will get better over time.
Spartan Race. Come on and do the locomotion. 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. 250 workouts (of any kind >30 minutes) in 2017. @F3_250 #accountability #F3TwoFiddy
Twitter & F3Nation website: Sign up to stay informed and bust b@llz. #CommunicationIsKey #VirtualMumbleChatter
LOGJAM: The logistical details of an Event.
Thank you for the opportunity to lead – I hope you found some pain in the #DRP.