10 PAX (#AdditionByDivision) posted at #TheHogg on a lovely Saturday morning at 0600. Perhaps they were expecting the 3-4 miles of road work we’ve come to expect from the 0600 Posting, or perhaps they were expecting a bag of the usual Leprechaun tricks (SLAM, Conitas, etc.).


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions. Aye!


Right around 52 degrees and 52% humidity with a brisk northerly breeze. Lovely!

Warm Up

Extended Warm Up this morning: Mosey out of the parking lot and down The Beaver (aka, Haskell St). Along the way alternate running with Agility Drills: Side Shuffle (R), Back Peddle, Side Shuffle (L). Take a right into the Pool Parking Lot, climb the barricade and get on the pole (aka, Carmen Elektra). Then Butt-Kickers and Tin Soldiers out of the Pool Parking Lot, mosey across the El Camino Real (ECR) to find a spot for:

 Circle of Pain

Abbreviated COP this morning: Arm-o-Rama:

  • LBAC F/R, Lightbulbs, Moroccan Nightclub x 10 IC


Bataan Death March to the McEnroe Wall of Pain (aka, the Green Monster, near the tennis courts).

  • 50 hip slappers (25 each side), BTTW for the 6.

Cruiser and YHC had a burpee session to complete the Bataan Death March, the stop for a little lunge walk, then Double Applesauce Indian Run to the Bar at the End of the World pull up station on the backside of Memorial Park.

Partner up 1/2s. Form a line to the pull up bar. Pair 1 – pull ups while the remaining PAX are “waiting” their turn for pull ups in pairs.


  • Round 1: 8 pull ups – each partner
  • Round 2: 6 pull ups – each partner
  • Round 3: 4 pull ups – each partner
  • Round 4 (because The Bishop asked for it): 2 pull ups – each partner

Pull Up Notes: PAX were permitted to do more pull ups than recommended but should max at 10 to keep things moving; assistance from partner if required (get the reps!); any grip is permitted; use of both arms acceptable.

And by “waiting” YHC means “Mary”:

  • Alphabet, Dolly, LBC, Flutter, High Flutter, Plank, Scissor Kicks – change exercises after each pair completes pull-ups. For Round 4, Alphabet the whole time.

Bataan Death March back to the McEnroe Wall of Pain

  • 50 hip slappers (25 each side), BTTW for the 6.

Double Applesauce Indian Run back to Garden of Tranquility for Circle of Planks.

  • Circle of Planks: PAX plank up and take turns running around the circle while other PAX rotate among plank variations. Variation is called by the returning runner.
  • RnR x2

Mosey back to the Shovel Flags.

CountORama and NameORama:

10 PAX, no FNGs. Smaller numbers, no doubt due to the new AO at Condit on Saturday morning (and the honey of The Wreck’s VQ). #AdditionByDivision. Good Stuff!


Cruiser’s 2.0 got a job Thursday afternoon.


Thanks to Cruiser for taking us out.


YHC usually plays to his strengths, such as they are, when designing his Qs (Plyometrics, intervals, carry heavy things) always aiming for but never quite achieving #PAXTBQ. Today, a departure: running & pull ups. Trying to improve my 3rd S (see lexicon below) and challenge myself.

Tip o’ the cap to Inferno – I shamelessly adapted his pull up routine from last week. YHC has to admit that he didn’t get to 8 on the first round.

Lot of Mumble Chatter today. The positive aspect of that is that the smaller group is more personal; the negative is that there probably weren’t enough pain stations along the route.

Quick Reminders

F3 Swag. Place your orders for the official t-shirt for The Hogg – 1 Day Left!  Orders close at midnight on 2/26/17.   https://f3.mudgear.com/products/f3-houston-the-hogg-pre-order?variant=38655986119

Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint 

Key info / How to sign up:

  • When: Sunday, May 21, 2017
  • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
  • Event Q:We need one for the F3 Houston PAX. #leadership opportunity. Who wants it?
  • Registration Info:
    • Event:Spartan Sprint (NOT the Super)
    • Heat: Sunday Morning, 1115-1200 Heat
    • Team Name: F3Texas
    • Password: Fish61

@F3_250. It’s not too late: 250 workouts in 2017. Includes F3, Fern, and any other 30+ minute workout. Time for YOU to step up for your own @F3_250 #accountability

F3 Comz: Twitter & F3Nation website: Sign up to stay informed and bust b@llz. #CommunicationIsKey #VirtualMumbleChatter


3S2T: The goal of the King: Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).

KING: The Q’s daily discipline of physically training his body. (Q1.3).



Thank you for the opportunity to lead.