• When: 10/23/2018
  • QIC: H-Bomb
  • The PAX: Batman, PuttPutt, Fresh Prince, Haggis, Leprechaun, Backhoe, Beta, Obstacle, JackRabbit (R), YHC

10 PAX, 0 FNG showed up in the gloom with a light rain wondering what surprise QIC had in store under a towel of flashing light.  Let the warm-up begin…


58°F, light drizzle to light rain


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

The Warmup:  As PAX circled flags, QIC’s baby boom box started pumping some beats while flashing led rainbow of colors –  1. Bee Gees – “Stayin’ Alive,” 2. Kool & the Gang – “Get Down on It”, 3. Britney Spears – “…Baby One More Time” (released 20 years ago today, just found that out)

Check it out: https://twitter.com/britneyspears/status/1054823645246357505?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1054823645246357505&ref_url=https%3A%2F%2Fwww.etonline.com%2Fbritney-spears-emotionally-reflects-on-20-years-since-the-world-first-heard-her-music-112140

  • SSH x43 IC
  • Merkins x10 IC
  • Burpee Stretch x5 IC (Standing, touch hands to ground, 5 count, inchworm into Plank, 5 count, Upward Dog, 5 Count, Downward Dog, 5 Count, Inchworm legs back to touching hands on ground, 5 count, RESET – RnR)
  • Burpee x10 OYO
  • LBAC x20 IC
  • Light Bulbs x20 IC
  • Reverse LBAC x20 IC
  • Moroccan Night Club x25 IC (got into the beat)
  • Abe Vigodas x5 IC (was thrown off by beat)

Mosey to St. Theresa’s Backlot – Double Applesauce, High Knees, Butt Kickers, Side Straddle R, Side Straddle L, Backpedal, Karaoke R, Karaoke L


  • Running Still 12s – PAX in circle, Running Man for 12 Count with 2-4-6-6-4-2 sets of Merkins in-between – Backhoe complained about the chill from stopping, he agreed this one warmed him up
  • Count off 1-2s
  • Partner up for Simple DORA
    • Round 1 – P1 runs circuit around trees at end of parking lot while P2 does exercise, 3 sets each AMRAP – Bulldog Burpees, Derkins, Bobby Hurley’s
    • Round 2 – P1 runs circuit around trees at end of parking lot while P2 does exercise, 3 sets each AMRAP – Squats, LBCs, Standing Box Jumps
  • Burpees 10x OYO

Mosey Single File back to Flags – QIC brings out the baby boom box for what the exercises so far has prepared the PAX for – Mosh Pit!!!!

PAX was explained the etiquette of proper moshing:

  1. Keep Feet moving (prevents you from tripping and being trampled)
  2. Keep arms out with elbows bent (prevent errant elbows smashing your face)
  3. Practice Ahimsa (without violence) through violence – No intent to harm your fellow mosher
  4. Let the music flow through you, it is the only form of communication that talks directly to your soul.  So LET IT FLOW…
  5. My Favorite Number

With the PAX briefed, the playlist was just the first two songs from Nine Inch Nails sophomore “Broken” album, 1. Pinion (builds you up into…) 2. Wish.  The song is only 4 minutes, but the PAX could only last 1, take 1, try another 1, rest 1.  It’s a HARD workout friends!  Beta really Smashed into us (He brought out his Lilith Fair rage) with Lep remising about Metallica and Batman taking the etiquette to heart.  Next TTT called out at Rudyards, given the PAX a chance to practice after a few drinks (agreeable, the best way to be in a mosh pit, side note, my best experience was a nin show at the Woodlands, when I woke up the next day wondering how I got a shooting pain from one side of my jaw to the other, with the pain lasting a full week, ah the memories!)

With the wimp out in the pit, the PAX were subjected to a Q-o-rama round of mary set to the reprisal of the song of the day “…Baby One More Time”

  • PuttPutt – LBC x20 IC
  • Leprechaun – ABCs (all 26)
  • Haggis – Low Flutter x20 IC
  • Fresh Prince – Ayeyahyah The Rosalita x20 IC

…Hit Me One More Time!

CountORama and NameORama

10 PAX + 0 FNG


Thank you Lord for giving us the body to strengthen, the mind to strengthen, and the intellect to develop.  Iron sharpens Iron, we make ourselves stronger, and with that strength, strengthen those around us.  Take a deep breath…Amen, Jay Shree Krisna


Music is the window into the soul.  It is what our scriptures are written to, it is how we express more than simple words can express.  Being my 25th Q (I counted them today), I always wanted to try to bring some music to a BD.  My fear is getting the music to work IC with our exercises, that is a work in progress.  But I was happy I could share my favorite genres, Disco, Pop (the real stuff), and Industrial.  Add music to your life, to nourish your soul…

Shout out to Britney – missed you bud, you were the first one to shout out to me on Band, we’ll bring it for the full on Britney Spears BD…work in progess…


Way to early – Scope Run 2019, TTT at Rudyards

*Black Hogg Ops*
> December 15th, 2018 – 0630 hours – T.C Jester Park – It will be brung – HBomb, Triple Threat, Robinhood and conscripted AQs


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.