Seventeen Pax, including 3 FNGs, took their #DRP and posted in #TheGloom for a 7- course #beatdown. Merlot was spilled.
Disclaimer
- YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Push yourself, but don’t hurt yourself. #youagainstyou Modify if you need to. Notify the Q of any serious medical conditions. Aye!
Conditions
- 60° and clear – perfect!!! First cool morning of the Fall.
TheThang
- First Course: An Amusee Bouche of COP
- Mosey lap through the Garden of Tranquility (GOT) to the Shovel Flag in the Front Yard
- SSH x 20 IC
- Imperial Walker x 20 IC
- Windmill x 20 IC
- Second Course: An Appetizer of Mary (always a good way to start your day!)
- Mosey on the El Camino Royal to the Bush Oak Grove
- Low Flutter x 15 IC
- Dolly x 15 IC
- High Flutter x 15 IC
- Rosalita x 15 IC
- Right Side Crunches x 10 IC
- Left Side Crunches x 10 IC
- Knee Ups x 15 IC
- Third Course: Diamond Merkins on a Wooden Baguette
- Mosey on the El Camino Royal to the Post Pile National Monument
- Post-ups x 15 OYO
- Derkins on the post x 15 OYO
- Fourth Course: Body Weight Buffett
- Mosey on the El Camino Royal to the Fun Deck
- Dips x 20 IC
- Step-ups x 20 OYO
- Derkins x 10 IC
- Fifth Course: For the Main Course, We Are Serving BLIMPS
- Mosey on the El Camino Royal to Memorial Motor Speedway
- Partner 1 runs a lap on MMS
- Partner 2 does BLIMPS
- Burpees x 5 OYO
- Lunges x 10 each leg OYO
- Imperial Walker x 15 OYO
- Merkins x 20 OYO
- Plank Jacks x 25 OYO
- Squats x 30 OYO
- Flap Jack after Partner 1 finishes his lap
- Rinse-n-repeat x 3 (splash merlot when needed)
- Plank-o-rama waiting on the Six: Regular, Right Arm High, Left Arm High, Regular, Right Leg Up, Left Leg Up, Regular, Southern Gentleman, Northern Aggressor
- Sixth Course: A Salad of CHESTnuts and LEGumes with ABS dressing
- Mosey on the El Camino Royal to the Fun Deck for MORE fun…
- Dips x 20 IC
- Step-ups x 20 OYO
- Knee-ups x 20 IC
- Derkins x 10 IC
- Mosey on the El Camino Royal back to Post Pile National Monument for a 2nd helping of the Third Course
- Seventh Course: A Dessert of MARYnated ABS
- Mosey back on the El Camino Royal back to the BOG circle in the GOT
- Freddy Mercury x 15 IC
- Greatest American Hero x 3 verses (regular, perpendicular and supersonic)
- American Hammer x 15 IC
- After Dinner Entertainment
- Mosey back to the Shovel Flag with a Jail Break once we reached the Front Yard
- Burpees x 10 OYO after reaching the Shovel Flag while Duggar got his iPhone
- Transition to Circle of Trust (COT)
Count-O-Rama
- 17 men with 3 FNGs. Solid turn out for a weekend when a lot of Pax were Down Range (DR), Aye!
Name-O-Rama
- 3 FNGs: Cowboys (David Dodd), Fireball (Ashok Gowda) and Show Me (David Heikkinen)
BoM (Ball of Man)
- We lifted up Buble’s uncle and Rocky (Terry Jones from F3 Greenwood), who are both fighting the good fight against cancer. #staystrong Brothers! We are praying for you and your families.
- Drillbit hit TD on his well. Frack the hell out it brother and make some oil!
- Drillbit took us out with a strong prayer.
NakedManMoleskin
- T’claps to the Pax today for fighting through a cardio-and-body weight exercise #beatdown. The Q served up a balanced meal of 2.65 miles, 300/150/160 reps of various Core/Chest & Arms/Leg exercises, respectively, which burned approximately 850 calories.
- Introduced a new #painstation at The Hogg AO. We are 10 workouts into F3 at the Hogg and we are still finding new terrain #explorers
- Memorial Motor Speedway (MMS). Approximately 0.25 mile oval
- The MMS/BLIMP combo was a #crowdpleaser
- Lots of other #sadisticQ possibilities for this new playground
- Welcome Back Kotter. Spewer, who had missed 3 weeks with an infected Sgt. Hulka (big toe), made a splash in his return this AM! True to his F3 name, Spewer spilled some merlot during the BLIMPS. (I thought Drillbit was ready to pressure pump some stomach contents as well!) After finishing his business, he got right back after it. Solid work Brother for your first time back. Great to have you back out with us!
- T’claps to Buble. He had to leave at 0730, so he EH’d Duggar to post at 0630 with him for a 3-mile run before the workout #commitment. T’claps to Duggar for #neverleaveyourwingman
- Sneakin’ in the Back Door. Old E was running late this AM and missed the Pax departing the Front Yard at 0705. Buble saw him as he was heading back at 0730 and pointed him in the right direction. Old E found us at MMS in time to get some BLIMPS in and then finish the workout. Glad you made it brother!
- Starting to get some good #mumblechatter by the Pax, starting with the COP and including some complaints about Mary in the dirty. What’s wrong with getting a little dirty when you spend time with Mary?!? This also elicited some comments from onlookers. Keep the MC coming! It is a Q motivator for sure.
- T’claps to FNGs David Dodd (Cowboys), Ashok Gowda (Fireball) and David Heikkinen (Show Me) for coming out! You looked strong out there brothers! Come on back and bring a friend(s).
- Today’s workout was mostly along high traffic areas of the The Hogg AO. The Pax got a lot of attention from the passersby. “Who are those guys?!?” Duggar did his best to EH some 2 groups of guys on the fly. That is the nice thing about the AO. We will always be high visibility, which gives us a chance to do some EH work on the fly. Always Be Headlocking! #ABH
- F3 Apparel. Duggar and I encourage the Pax to pick up some F3 logo gear. Given all of the attention we are getting at Memorial Park, it is like EH advertising. The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com), which is owned and operated by an F3 Brother, Malkovich (CLT Metro). Duggar and I are working with some of the Pax to design an F3 Houston shirt. Until then, check out Mud Gear and grab some swag. #flythecolors
- New Workouts. We have started having a discussion within the Pax about potentially adding a couple of new workouts.
- Early Workout on Saturday. There seems to be a good bit of interest in a 0600 workout at the Hogg on Saturday (or moving the 0700 start time to 0630) from Pax with young kids. Gotta keep Momma Bear and the kiddos happy!
- Weekday West U/Bellaire Workout. There is also some support for adding a workout in the West U/Bellaire area, where a number the Pax live, on either Monday or Wednesday at 0530.
- F3 is a Peer Lead organization. As such, the Pax can decide when/where to add new times and/or Areas of Operations (AOs). If you are motivated to launch a new workout, we encourage you to make it happen – you are #freedtolead. For this to work well, the key thing we need is a few of the Pax to lead the effort and take ownership of the workout/AO. Then we need a commitment from the Pax to attend if possible. Duggar and I will support you. Let’s keep the dialogue going. This is how F3 grows. Speaking of growth…
- “Why is F3 so focused on growth? Why are you encouraging people to bring FNGs out?” Drillbit asked these excellent questions today at Coffeeteria (T’claps brother). The official answer is: “The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.” It is a fairly simple mission statement, but “simple” isn’t always clear. The Pax proceeded to have a long, thought provoking discussion to dig deeper in order to discern the meaning. #ironsharpensiron Here are some key takeaways from the discussion, as well as some of my own personal reflections on the topic #deepthoughts #jackhandey:
- Self-Improvement (Fitness). You’ve been to F3 workouts, and it has resonated strongly enough with you to keep coming back despite the crazy-early start times and occasionally crappy weather. Most of us need help to improve and maintain our health and fitness. This is a worthy objective in and of itself, and F3 delivers this. The quality, variety and challenge of F3 workouts are great, but this is not the only thing that keeps us coming back.
- Connection with Each Other and Our Communities (aka Fellowship). We live in a politically correct world where masculinity is often frowned upon. Unfortunately, this has resulted in the good parts being thrown out with the bad. Furthermore, in our technology driven, self-centered society, we live in increasingly small circles with less and less substantive interaction with other people. As a result, we are disconnected from the communities we live in. F3 provides an environment where we can be men, and where we can establish strong relationships with other men. It is not just the individual fellowship we find; because of the breadth and diversity of F3, we become more connected to our communities. Most men are like a moth drawn to this flame. We notice that F3 is having a positive impact on your life, and we feel an obligation to share this with other men.
- A Belief in Something Greater Than Yourself (Faith, #iamf3rd). The men of F3 are diverse and different. However, we share a common ethic to be better men, a belief in something greater than ourselves and a call to serve. There are many ways to define Faith, but I believe these three are foundational elements. In F3, we talk about these things all the time. Yet, they are not hollow words, but part of our DNA. #wearenothollowmen Unfortunately, we live in a time where many men have lost or cannot find this.
- Why has F3 grown so quickly? Why does it inspire such passion in men? It has “something” we “need”, something that reaches deep inside and fills an empty part of us. It is a personal Lost & Found. The exact reasons are probably a little different for each of us, but part of the same fabric. In F3, we find mentors and leaders whom we respect and can learn from, who challenge and inspire us to grow. F3 knits the individual threads and pieces of fabric together into a tapestry that is greater than the sum of its parts. The more F3 grows the richer the tapestry becomes, inspiring us (1) to be better [insert your list here], (2) to become leaders within our communities, and (3) to share the gifts we have been given #servantsheart. Putting all of this things together brings out the best in ourselves, thus lifting us up to become a High Impact Man #HIM
- #thisibelieve Aye! The Bishop
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