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- When: 07/12/2018
- QIC: Tater
- The PAX: Bullseye (R); Knob Creek, JR Ewing, KFC, Sneaker (FNG), Mufasa, Hundo, Cinderella & IPA
10 PAX including 1 FNG (welcome Sneaker) posted at The Kingdom for a YHC led beat down.
Condition
Typical Texas summer morning – humid and hot
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. Bullseye is designated Radioman.
The Thang
Warm-up: 25 SSH IC, 10 Abe Vigoda IC, 10 Grass Grabber IC, 10 Good Morning IC & Quad Stretch IC
CoP:
STUMP
Mosey to back parking lot for stump training. Line up on parking lines facing west.
- Copperhead Squats x 30 IC
- Sumo Squats x 30 IC
- SA Shuffle 30 yards OYO (Al Gore for the 6)
- Thigh Burn x 15 (each leg) IC
- 3 Broad Jumps OYO
- Thigh Burn x 15 (each leg) IC
- 3 Broad Jumps OYO
Grab some chainlink (Next 4 exercises)
- Calf Raises Regular x 30 IC
- Calf Raises Out x 25 IC
- Calf Raises In x 25 IC
- Pure Burn x 20 IC
- Hand slap squats x 25 OYO
- Squat x 20 IC
R&R then lunge walk 15 yards followed by a slow recovery mosey to the speed bump. Ready…Set…Go – wind sprint to the second speed bump. YHC took the Gold so no need to R&R. However, IPA may be filing a protest later once he finds the address.
Mosey to the cars and circle up for Duck Duck Burpee. The Goose ducks walks around the circle (PAX holding Al Gore) and tags the next Goose who performs one burpee. After completion of the burpee, the Goose can sprint to catch the last guy who is still duck walking. I made this up while playing with the 2.0s so there were some kinks that needed to be worked out. Going forward, two burpees will be performed to make the chase more competitive.
GUN
Due to weekly Tank Top Thursdays at The Kingdom, we moved into arm work which should eliminate the photo enhancing that takes place after our weekly photo op. Grab your coupon and line up.
- Bicep Curl x 20 IC
- Tricep Extension x 20 IC
- Squatted Bicep Curl x 15 IC
- Tricep Extension x 20 IC
- Bicep Curl x 15 IC
- Tricep Extension x 15 IC
We ended the workout with 3 rounds of Rochamburpee.
There was great mumble chatter this morning from the PAX along with an elevated level of mid-wife noises during the Stump section. The thigh burn looks to be a new crowd pleaser and I appreciated the patience this morning as we worked in some new exercises at the Kingdom.
CountORama and NameORama
10 PAX including 1 FNG. Bullseye (R); Knob Creek, J R Ewing, KFC, Sneaker (FNG), Mufasa, Hundo, Cinderella, IPA & Tater (QIC)
COT
Prayers for Hundo’s M and Parents, Spaceballs’ 2.0 who is battling a sickness and Ava.
NakedManMoleskin
Tight on time so I’ll send you out with some Jocko.
“Getting better isn’t a hack or a trick or a one change that you need to make. Getting better is a campaign. It’s a daily, a weekly, it’s an hourly fight. An incessant fight that doesn’t stop against weakness, and against temptation, and against laziness, it’s a campaign of discipline. It’s a campaign of hard work and dedication. It’s waking up early and going to bed late and grinding out every second in between. Every single day. You want to get better? Stop looking for a shortcut and go find your alarm clock. And find your discipline. And find your guts and your passion and your drive and find your will. And then, and then you will find your freedom.” Jocko
ANNOUNCEMENTS
*The Shed – Woodlands AO Launch*
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.
Tater
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