- When: 07/29/2017
- QIC: Cruiser & Britney
- The PAX: JR Ewing, Podcast, Camo, JackRabbit (R), Cannon, Inferno, TP, Haggis, PaceCar, Shoog, Landing Strip (DR Nola), Hammer Time, Fresh Prince, Brexit, Two Dinners, Britney (Co-Q), YHC Cruiser (RR) & our FNG’s > Neo, Morpheus, Triple Threat, Mile High (R), TnT & Tomahawk.
Condition
A balmy 79* and 90% humidity. No breeze. Plenty of sweat. Gross.
Disclaimer
Britney and I are not professionals. F3 workouts are voluntary and FREE – you are here of your own free will. #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.
The Warmup – Circle up around the shovel flags (Cruiser & Britney)
- SSH x 25 IC
- Tin Soldier x 20 IC
- Copperhead Squat x 15 IC
- Burpee x 10 OYO
- Grass Grabbers x 10 IC
- LBAC’s x 10 Forward and Backward IC
The CoP = H.I.I.T. > Tabata Style
- #1 > The Jumping Squat x 30 seconds AMRAP followed by 30 seconds rest
- #2 > The Merkin x 30 seconds AMRAP followed by 30 seconds rest
- #3 > The Split Lunge x 30 seconds AMRAP followed by 30 seconds rest
- #4 > The Burpee x 30 seconds AMRAP followed by 30 seconds rest
- #5 > The Squat x 30 seconds AMRAP followed by…. wait for it….. **HOLD THE DOWN** for 20 seconds
- That’s 1 Set > Followed by HYDRATION and 1 minute rest
- Now R&R 2 More Sets
- *NOTE* Warning and caution expressed throughout the Tabata. It is designed to get the heart rate elevated. IF you feel lightheaded at any time *STOP* and rest. Remember to stay hydrated.
- All went well, the PAX was SMOKED and the FNG’s did a great job.
At this point YHC turned the Q over to Britney. “MOSEY” was called and we headed to the “Garden of Tranquility” to hook up with “DORA” Tabata’s friend from south of the border. Count off 1-2, FNG’s partner up with a F3 veteran.
- DORA
- 100 x Knee Tucks (High Jumps)
- While partner ran a lap around The Garden
- 200 x Merkins
- While partner ran a lap around The Garden
- 300 x J-Lo’s #WorkThemHips < Britney says they sneak up on you #TheyDo
- While partner ran a lap around The Garden
- 100 x Knee Tucks (High Jumps)
- Mosey back to the shovel flags
CountORama and NameORama
23 PAX with 6 – FNG’s > Neo (Jerrod Latham, 49), Morpheus (Brennan Latham, 18 -HHH), Triple Threat (Fred Sanchez , 38), Mile High (Prentis Burt, 53-R), TnT (Zach Muroff, 34), Tomahawk (Mike Niemi, 37). T’claps to all the proud papas who made this WO the largest FNG yield since the launch of The Hogg on 10/1/2016. Camo (Tomahawk), Britney (TnT), The Bishop (Mile High) and The Art of Manliness Podcast (Neo, Morpheus and Triple Threat). #ABH! There’s some good background to some of these names – make sure you ask these guys what makes ’em special. #TacosNTequila #MileHighEH #TheOracle #AndHisSon #Triplets #MassivePorkChops
COT
TAP’s go out to my SiL Vicki, diagnosed with breast cancer and PaceCars co-worker recovering from surgery for colo-rectal cancer. YHC took us out this morning reminding everyone we have so much to be thankful for and to keep all those that are sick and suffering in your TAP’s. Also keeping our soldiers, sailors, airmen, police, firefighters, Dr’s and nurses in our TAP’s daily.
NakedManMoleskin
I know I speak for all the men in this group and F3 around the country when I say how grateful we are that F3 came into our lives. Building H.I.M.’s High Impact Men one at a time. I personally want to thank everyone that pushed me along the way. The guys that hung back when I was bringing up the rear, I was a very sad clown and #OldFatGuy. Thanks to all of you I hope to set an example not only to the PAX but to my children, grandchildren, co-workers and everyone I meet. One last item, totally forgot to mention it yesterday. If you’re lucky enough to have you parents still with you, pick up the phone and call them. Call them often and for no other reason just to tell them you love them. I speak from personal experience, it means more than anything else you do for them. I continue to be honored to lead this group of men. Cruiser Out
ANNOUNCEMENTS
F3 Gears– From F3_Beta> If you like to bike, post on “Band” or get with Beta
Capital Ruck Tour: Saturday October 28th > Austin, TX 1700 – 2400, ~20 miles > Details here: https://www.eventbrite.com/e/capital-tour-2017-austin-tx-tickets-32076969078?aff=efbeventtix Need More HC’s > this event will tie in with the Austin Launch same day.
GrowRuck Tough Texas > 1st Quarter of 2018
Second F > Fellowship > Thursday, Aug 17th at TBN > 1730 hrs, be there!!!!!
Anniversary Convergence – All PAX Welcome: As we approach our 1st Anniversary of Launching F3 Houston this coming Fall, pencil in Saturday, Sept 30th on your calendars for our Convergence Celebration. Details will get ironed out as we get closer, but SAVE THE DATE for now – All PAX are Welcome for this critical birthday.
Upcoming Area of Operations (AOs):
- League City – August 5th
- AO-Q : TP
- Katy – Oct 7th
- AO-Q : Camo
- Humble/Kingwood/Atascocita area – Q4 – 2017
- AO-Q : Cruiser
- Sugar Land – Early 2018
- AO-Q : Inferno
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.
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 preferredComz 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.
Lexicon> SNOT WOGGLE: A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.
Thanks as always for allowing us to bring the pain
Cruiser & Britney
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