• When: 10/10/2017
  • QIC: JR Ewing
  • The PAX: Knob Creek (2H), Neon (2H), Locksmith (R) (DR), Camo, Bullseye (R), KFC (2H), Hammertime (DR), BOP, Training Wheels (2H), Two Dinners, JR Ewing (Q), Duggar (QC) (DR)
Theme: 10/10/18

YHC attempted to run each set of three exercises with counts of 10, 10, then 18.  I may have missed a couple of counts. This pattern makes a point about 10/10/18.

YHC asked the PAX a challenging question: Where will you be in a year?  Where will you be on 10/10/2018? Around a year ago, YHC started posting to the Hogg regularly.  I’ve lost weight, gained muscle, and feel better.  Others (like my M, my 2.0’s, and co-workers) have noticed the difference.  I have a way to go to meet my personal fitness goals, but I’ve done more in 2016-2017 than any other period in my life.  I’m on the right path.  I thank my brothers at F3 for accountability, motivation, and leadership.

So, I ask the Kingdom PAX to look to the future.  Will you post 250 times between now and 10/10/2018, or will you look back with regret?


Humid, low 70s, clear.


YHC is not a professional. You are at this F3 workout as a volunteer. Modify as needed. #YouAgainstYou. We will be running in the dark over uneven surfaces – use caution and common sense.  Notify the Q or rest of Pax of any serious medical conditions Modify if you feel dizzy or out of breath. #PushYourselfButDontHurtYourself.  Don’t be a macho a-hole.

The Thang

Warmup: mosey in the parking lot around the shovel flags.

  • High knees
  • Backwards
  • Butt Kickers
  • Imperial Walkers x10 IC
  • Grass Grabbers x10 IC
  • SSH x18 IC
  • Little Baby Arm Circles x10 IC
  • Reverse LBAC x10 IC
  • Lightbulbs x18 IC

CoP 1: Mosey 0.17 miles along the well-lit, high-quality, flat sidewalk (no Britney trips) to the North parking lot.

  • Smurf Jacks x10 IC
  • Mountain climbers x10 IC
  • Copperhead Squat (low and slow) x18 IC

CoP 2: Mosey 0.11 miles along the well-lit, high-quality, flat parking lot to the water tower parking lot.

  • Spider Merkins x10 IC
  • Abe Vigodas x10 IC
  • Copperhead Squat (low and slow) x18 IC

CoP 3 Merkins: Mosey 0.11 miles along the well-lit, high-quality, flat parking lot to the south door.

  • Curb merkins x5 OYO
  • Right hand on curb merkins  x5 OYO
  • Decline curb merkins  x5 OYO
  • Right hand on curb merkins  x5 OYO
  • Man makers (hand release merkins) x5 OYO

Rinse and repeat

CoP 4: Mosey 0.11 miles along the well-lit, high-quality, flat parking lot to the southeast parking lot.  Enjoy the diesel fumes!

  •  LBC x10 IC
  • American Hammers x18 IC (thanks DR guest: Hammertime!)

CoP 5 Elevens: Mosey 200 feet along the well-lit, high-quality, flat parking lot back to the SF.

  • Divide the PAX into partners.  Split about 200 feet apart.  Elevens with SSH and Frog Leaps.
  • TClaps to Duggar for extra effort and showing the PAX how to do elevens.
  • TClaps to Hammertime and Camo for a little competitive sprinting. #ClydesdaleVsTheHammer

CoP 6 Abs: Circle up back at the SF.

  • LBC x10 IC
  • LBC x10 IC
  • LBC x18 IC
CountORama and NameORama

12 PAX, no FNGs, 3 brothers from Down Range (DR).  Thanks Duggar, Locksmith, and Hammertime for making the drive to Katy!


Request for prayers for Big Wheel and Cruiser, Neon’s trip to Rwanda, KFC’s 2.0 Ava, who has surgery this week.

YHC took us out thanking the SkyQ for opportunity to be better husbands, fathers, and leaders at work.  Echo prayer: As iron, sharpens iron, so one man, sharpens another, God first, others second, I am third, Amen.


I was impressed with the effort from the PAX today.  I saw Knob Creek pushing himself, keep it up brother!  I noticed Training Wheel keeping up the pace through the elevens.  TW, get ready for your VQ!

From the F3 Lexicon: CUTTING THE HAM: Teaching and re-teaching processes and methods based on outdated or bad information that was taught to you. Accepting as truth a wrong way to do things simply because “that’s the way we’ve always done it”.

Thanks to Duggar for cutting the ham on my wording for exercise opening!  As a personal note, I need to work on my F3 Counting.  See http://f3nation.com/2012/02/22/f3-tv-how-to-count/ for more details.  In general, it should be:

  • Q: Next Exercise, the Side Straddle Hop
  • PAX: Side Straddle Hop!
  • Q: Starting position, Move!
  • Q: In Cadence
  • PAX: In Cadence
  • Q: Exercise
  • Q: 1, 2, 3
  • PAX: 1

I was mistakenly saying “Starting position, you’re in it!” instead of “Starting position, move!”.  This may seem like a minor variation, but especially for a new AO, we are setting an example for the PAX.  If we want our PAX to fit in when they travel, they need to know how to do it the F3 way.  I appreciate the feedback!  #ISI


Upcoming Area of Operations (AOs):
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
    • Three HCs
  • No Katy Kingdom workout this Thursday, post to the Hogg!
  • Inferno has the Kingdom Q on Saturday the 14th.
  • Bullseye has a VQ coming up.  Maybe Tues the 17th?
  • Consider dontating to the Swendsen (Big Wheel) family at: https://www.gofundme.com/eric-swendsens-hospital-expenses
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.

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.


JR Ewing