• When: 12-12-2017
  • QIC: Cruiser
  • The PAX: Britney, BackHoe, Triple Threat, H-Bomb, The Mick (R), Snoop Dog, Fresh Prince, Leprechaun, Stake Out (DR – R), Jack Rabbit (R), Haggis, Shoog & YHC Cruiser (RR).
Conditions: Cool crips 52* and 56% Humidity. Clear skies = satellite spotting weather
Disclaimer

I am not a professional. F3 workouts are FREE and voluntary – you are here of your own free will #YouAgainstYou. If you can’t complete an exercise Modify as Needed but use good form. If you have a serious medical condition notify someone #PushYourselfButDontHurtYourself.

The Thang

Set to the song “The Twelve Days of Christmas” we’ll do the following sets of exercises. If there is any time left in the workout we’ll rinse and repeat or something. Ok, let’s get started, Buble’ will you sing for us???

Warmup: Mosey 1 lap of the parking lot with Backpeddle, Butt Kickers, Side Shuffle L&R and regular back to the shovel flags

  • SSH x 15 – IC
  • Abe Vigoda x 10 – IC
  • Hillbilly Walkers x 10 – IC
  • Grass Grabber x 10 – IC

CoP: Ok, somewhere in the back of your mind you can start singing The 12 Days of Christmas my cell mate gave to me (Thanks Lep)

  1. Burpee – OYO Then>
  2. Copperhead Squats – IC & 1 Burpee Then >
  3. Bobby Hurley – OYO, 2-Copperhead Squats & 1-Burpee Then >
  4. Man Makers – IC, 3-Bobby Hurleys, 2-Copperhead Squats & 1-Burpee Then>
  5. SSH – IC, 4-Man Makers, 3-Bobby Hurleys, 2-Copperhead Squats & 1-Burpee Then>
  6. Monkey Humpers – IC, 5-SSH, 4-Man Makers, 3-Bobby Hurleys, 2-Copperhead Squats & 1-Burpee Then >
  7. J-Lo – IC , 6-Monkey Humpers, 5-SSH, 4-Man Makers, 3-Bobby Hurley, 2-Copperhead Squats & 1-Burpee Then >
  8. LBC’s – IC, 7 J-Lo’s, 6- Monkey Humpers, 5- SSH, 4- Man Makers, 3- Bobby Hurley’s, 2- Copperhead Squats & 1- Burpee Then >
  9. Peter Parker – IC, 8- LBC’s, 7- J-Lo’s, 6- Monkey Humpers, 5- SSH, 4- Man Makers, 3- Bobby Hurleys, 2- Copperhead Squats & 1- Burpee Then >
  10. American Hammer – IC, 9- Peter Parker, 8- LBC’s, 7- J-Lo’s, 6- Monkey Humpers, 5- SSH, 4- Man Makers, 3- Bobby Hurleys, 2- Copperhead Squats & 1- Burpee Then >
  11. Reverse Crunch –  IC, 10- American Hammer, 9- Peter Parker, 8- LBC’s, 7- J-Lo’s, 6- Monkey Humpers, 5- SSH, 4- Man Makers, 3- Bobby Hurleys, 2- Copperhead Squats & 1- Burpee Then >
  12. Oblique Crunch – IC, 11- Reverse Crunch, 10- American Hammer, 9-Peter Parker, 8- LBC’s, 7- J-Lo’s, 6- Monkey Humpers, 5- SSH, 4- Man Makers, 3- Bobby Hurleys, 2- Copperhead Squats & 1 Burpee

*8 minutes Remain, sooooo*

  • 12 – Burpees OYO
  • 12 – Copperhead Squats – IC
  • 12 – Bobby Hurleys – OYO
  • 12 – Man Makers – IC
  • 12 – Monkey Humpers – Civilian Count
  • 12 – J-Lo’s – Civilian Count
  • 12 – LBC’s – Civilian Count
  • 12 – Peter Parkers – Civilian Count
  • 12 – American Hammer – Civilian Count
  • 12 – Reverse Crunch – Civilian Count
  • 12 – Oblique Crunch – Civilian Count
CountORama and NameORama > 13 pax with no FNG’s today 

COT > 

Announcement: GrowRuck08 Training starts with an easy Ruck on Friday at Miller Time followed by an 6-8 mile Ruck on Sunday morning 0400 hrs. See BAND for more details.

Thirsty Third Thursday: Dec 21st at The Gingerman 5607 Morningside Dr, Houston, TX

GrowRuck08: The weekend of February 23rd-25th. This is a modified GoRuck Tough especially designed for F3. It is designed to not only test our bodies and minds but to improve leadership skills among the PAX.  The Ruck is also designed for “Everyone” to finish.  Also, there are Rucks and weights available as loaners so there’s no expense to get started Rucking. YHC can’t impress upon the PAX how much this event will impact you. The lessons learned and the fellowship will last a lifetime. If any of the PAX would like more information feel free to reach out to YHC.

*Houston Spartan Sprint*
March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence*
> May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

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.

As always, it’s an honor to lead this group of men.

YHC, Cruiser out