- When: 11/11/2017
- QIC: Bullseye
- The PAX: Tater, Camo, Locksmith (R), Choo-choo, KFC, Inferno
YHC is not a professional. F3 workouts are free and voluntary. This is your workout, #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.
Warm-Up in front of the Shovel Flags
- 22x SSHs, IC
- 10x Abe Vigodas, IC
- 10x Grass Grabbers, IC
- 22x Tin Soldiers, IC
- 22x LBC, IC
- 10x Monkey Humpers, OYO
- 5x Burpees, OYO #foreshadowing
With warm-up done, Ammo up cardio…
Explained the ammo cans and encourage the PAX to carry each can thinking about the labels; Discipline, Honor, Courage, Sacrifice
Indian Run around to NW corner of Church,
- passing ammo cans back (teamwork),
- plank for the six (no man left behind)
- pain stations for shoulders, burpees, mountain climbers
Jailbreak across west side of Church
Across south side of Church speed bumps sprints rotation:
- PAX on guard duty with the ammo
- PAX on point
Mosey to Rennie park field (picked up 3 darlings from Camo’s truck)
3 strength stations (Pull-up bars and across the field). Rotate calling cadence, 1 PAX take a 1/3 mile lap rotate stations upon return.
Station 1: Pull-ups / Burpee
- rotate on bars for OYO max effort, Sets of burpee, 10 count as needed, (RR)
Station 2: Ammo Can Military Press / Merkin’s
- Sets of 22 M-Press CC, 22 Merkin’s CC, 10 count as needed, (RR)
Station 3: Big boy sit-up / Mountain Climbers
- Sets of 22 sit-ups CC, Mountain Climbers IC, 10 count as needed, (RR)
Mosey back to the Shovel Flags for Dealer’s Choice Mary, Running lines (I forgot what we call these but it isn’t Yo-Yo’s), final push with push-up running circle (again I can’t remember the name)
CountORama and NameORama
7 PAX, Tater, Camo, Locksmith (R), Choo-choo, KFC, Inferno, Bullseye (BD-VD-V-Q)
Discussed the first-ever Texas GROW RUCK! KFC gave an update on Ava. Knob is a sack rat due to his namesake. High interest in Ruck training before Saturday beat down at the Kingdom. Initial discussion of late January / early February trip to Austin to support F3 Austin and a 10 mile night ruck in the hills, get your boots and ruck on now. YHC took us out with prayers for those recovering, our vets, and praise for giving us brothers.
PAX carried ammo cans labeled; Discipline, Honor, Courage, Sacrifice. Each PAX was asked to share the load. Three weighed 25-30 lbs, Sacrifice did not as a reminder us that someone had already carried the weight for us, it contained an American Flag.
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.