• When: 02/02/2019 Ground Hog Day
  • QIC: KFC and JR Ewing
  • The PAX: IPA, Full House, Mufasa (axe), Sneakers, Bullseye (R), Meep Meep (FNG), Ruby, Hundo, Prince, Robin Hood, Beetle Juice, Choo Choo, BOP, Monkey Wrench, Siesta, KFC, JR Ewing, Camo

Eighteen mighty dudes measured themselves against the rigorous yardstick of the Army Physical Fitness Test (APFT) @theKingdom. Welcome former FNG, now known to the Kingsmen as “Meep Meep”. #AskLooneyTunesRoadRunner chalk another successful EH to proud papa Ruby!

BOP brought a new 2019 wrinkle to the APFT.  The most improved score receives the honor of a photo holding a kick a$$ axe.  Very cool.  Way to bring the creativity BOP!


Over cast and cool.  Nice weather for a run.


KFC disclaimed us twice, once for the pax, and again for a slightly late FNG. 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

Mosey to the SF.

Warm Up:

  • SSH x30 IC
  • Grass Grabbers x10 IC
  • Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC

APFT: Mosey to grass by the new fountain

  • Circle up, Count off 1-2 for partners
  • Pushup demonstration (Hint: its kinda like a merkin.)
  • 2 minute max pushups
  • Sit Up demonstration (Hint: similar to an LBC.)
  • 2 minute max out situps
  • 2 mile timed run.


TAPs for

  •  Hundo’s M
  • JR’s M

Today we completed the fifth kingdom APFT.  The PAX experienced incredible improvement and I think measuring ourselves regularly helps.  T Claps to Robin Hood, who clearly has the most significant APFT improvement over the year.  I’ll attach the spreadsheet to this post so everyone can look at their scores, and check out how it is calculated.

 By the way, the interweb shows multiple versions of the APFT.  We use the old version which you can find at: http://www.apft-standards.com/files/fm21_20.pdf.  If anyone would like to discuss using a different version, please contact me through Band.  I seriously would like to discuss this with anyone who knows more about it than I do (which is almost everyone).  JR Ewing.


  • Sunday workout in Richmond / Sugar Land – Hundo to lead clown car at 5:30 from Kingdom
  • Afternoon get together in park to support neighbors (see BOP for details)
  • Go Ruck (see Bullseye for details)


  • Sunday workout in Richmond / Sugar Land – Hundo to lead clown car at 5:30 from Kingdom


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 and KFC