The Name Is CoreRUISER!!!

by | Jan 27, 2017 | Houston, The Hogg

25 Pax took their #DRP to post #InTheGloom for a Cruiser led core crushing.

Disclaimer

  • YHC is not a professional instructor #clipboarder. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one. Take breaks if/when needed and/or modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!

Conditions

  • 51° but not much humidity for a change #lesssweat

The Thang

Mosey through the parking lot head across to the Polling Station with side shuffle, butt kickers, back pedal on the way. Go up and over the Road Closed Barrier

Warmup/COP

  • Warmup/COP
    • SSH x 20 IC
    • Abe Vigoda 15 IC
    • Grass Grabber x 15 IC
    • Merkins x 15 IC
    • LBCs x 15 IC
  • Mosey to the “Playground”
    • Knee Ups x 20 ic
    • Single Leg Press x 10 OYO each leg
    • Low Flutter x 10 IC
    • Dolly x 10 IC
    • High Flutter x 10 IC
    • Rosalita x 10 IC
    • Single leg press x 10 IC each leg
    • Reverse Crunch x 15 IC
    • American Hammer x 15 IC
  • Mosey back to the Polling Station… Core FUN! Partner up
    • Big Boy Hand Slap Sit Ups x 20 OYO
    • Then Bear Crawl across the parking lot with your partner and then Wheel Barrow back
    • Rinse and Repeat x 4
    • Plank while waiting on the 6
  • Mosey back to the Shovel Flag with Lepprechan calling “Jail Break last 100 yds”
    • Abe Vigoda cool down x 10 IC

Count-O-Rama

  • 25 Pax. T’claps Brothers! #momentum

Name-O-Rama

  • 1 FNG. Welcome Pockets (JP Breaux). Now come back for a #SecondHelping #NoOneNightStands
  • Shout out to Bishop for the EH #ProudPapa.
  • Brothers, we have great momentum getting FNGs out! Keep up the strong Emotional Headlocking work! #GiveTheGiftYouHaveBeenGiven Always Be Headlocking #ABH

BoM (Ball of Man)

  • Circle ofTrust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the Pax are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3. In my opinion, the BOM key part of the “glue” that binds us, as well as a key inspiration for us to grow and share F3 with others. I expect each of you has probably experienced at some point the special feelings that the COT, BOM and TAPs can elicit. These experiences remind us of the deep bonds of Fellowship, Faith and Trust we share. #commonhumanity  When members of the Pax feel safe enough to share openly very private and personal things, we can unexpectedly find ourselves in moments that can be transcendent, humbling and inspiring – reminding us all of our brotherhood and deepening our relationships with each other #Fellowship and our Faith.
    • TAPs were offered for Camo’s friend who is trying to get back on track in his marriage. #brotherskeeper
    • #IronSharpensIron not only in our workouts, but in our fellowship and faith together. AYE!!!
  • As a reminder, the #3rdF pulpit is open to any Pax member. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPsis a great way to do that.

NakedManMoleskin

  • T’claps on a strong showing by the Pax. For those keeping score at home. We covered about 1.5 miles and burned 500ish calories. #guiltfreeburger
  • Highlights From the Gloom
    • Man Down (in this case the Q!!!). Our Q took the Pax over the Road Closed barrier for a little “Spartan Training”, and then promptly proceeded to trip on the curb and faceplant into the grass! Sparta seems safe at the moment! #graceinmotion
    • No Glove, No Love. Nothing like Bear Crawls and Wheelbarrows on asphalt to remind the Pax to wear gloves.
    • Splinter Cell. Nothing like some heavy core work on a woodchip playground to leave you with lots of splinters in your back. Hey, but at least it was dry!!!
  • Looking Ahead. A few of things you don’t want to miss:
    • Spartan Race. Please sign up for the first official F3 Texas(combined Houston, Dallas and San Antonio Pax) #CSAUP  Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details on the race: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint Key info:
      • When: Sunday, May 21, 2017
      • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
      • Event Q: We need a Q for the F3 Houston Pax. #leadershipopp Who wants it?
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61
      • Why: #CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself
    • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
      • When: Saturday, March 25, 2017
      • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
      • Start Time: 0800
      • Event Q: Pace Car and Cruiser #Tclaps
      • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
      • Team Name: F3 Nation (Make sure you register under our team)
      • Donations: Pace Car and Cruiser are accepting donations towards obtaining a Silver Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $1000. #givewhatyoucan
  • F3 Apparel. T’claps to the Pax who are already sporting their own F3 logo gear. For the rest of you, I quote Cramer on Mad Money – “Buy, Buy, Buy!” #flythecolors The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com). Only 1 week left to order the two suggested items via links below:
  • @F3_250.What the heck is this?!? Well, it is a challenge to the Pax to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). T’claps to Duggar who just completed the #F3twofiddy challenge this week. The Bishop, Britney, Cruiser and Duggar Hard Commits #HC for 2017. Time for YOU to step up for your own @F3_250 #accountability
  • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
  • Word of the Day (WOD): Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. Hitting the “T’claps” Button (F3 lingo for “Like”) and adding comments are strongly encouraged!

 

Aye! Cruiser #oldmanstrong