• When: 11/7/2017]
  • QIC: H-bomb
  • The PAX: Oompa Loompa (R), Cruiser (RR), Locksmith (R), Jackrabbit (R), Sunshine, Snoop Dogg, Haggis, Backhoe, Weed whacker, Pacecar, Stakeout (R), Shots Fired!, Britney, Fresh Prince, Inferno, H-Bomb (Q)

Sixteen PAX (0 FNGs) for a rockin’ LoveHate beatdown at the Hogg.  Last night I was thinking about the exercises I LOVE and those I HATE, keep the passion flowing.


73°F, 97% Humidity (in November)


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

Remember the LOVE and the HATE make the world go round, so the guy with the neon blouse and hot pink glove said “Let it be Brung!” let’s get to it:


  • SSH x35 IC (Inferno style)
  • Imperial Walkers x20 IC
  • Grass Grabber x10 IC (Love)
  • Abe Vigodas x10 IC (slow and low)
  • Burpees x10 OYO (Hate)
  • LBAC x20 IC (a little Love)
  • RLBAC x20 IC (a little more Love)
  • Moroccan Night Club x21 IC (In ‘Da Club)

    Count off 1-2

    Mosey double applesauce to Enchanted Forest

    Al Gore till the Six Arrives (PAX feeling the Love for EC, we’ll see about that)


    DORA 100-150-200
    P1 – Start following exercise as P2 runs a lap in the Enchanted Forest, switch till reach paired total, then to next exercise.  Plank till the Six (Q yours truly) arrives.
    1. Merkins x100 (Love it or Hate it)
    2. Big Boy Sit-ups x150 (Love it, then Hate it)
    3. Tune in Tokyo x200 (Love it Long Time)


    Circle up on the Ant Mound for a Round of Mary

    American Hammer x21 IC
    Low flutter x10 IC
    Rosalita x10 IC
    Dolly x10 IC
    High Flutter x11 IC
    First 10 Count for the morning
    LBCs x35 IC
    (Let’s just say the Love for EC became the despondent Hate after the Round of Mary – a little silent pre-Dawn reflection)


    PAX was offered choose your own adventure – short walk (turn to page 31) or long run around St. Theresa’s (turn to page 67, wait why are you flipping back)

    Double applesauce long run to the flags
    (Throw a little Hate along the way)
    High knees
    Butt kickers
    Side hop
    Side hop (flapjack)
    Back pedal
    Jailbreak to the Flags


    Circle up for one last exercise

    Reverse Deconstructed Burpee – OYO
    Leap-up x5
    Squat Thrusts x5
    Merkins x5
    (Yet another start with Love that turned into Hate)

I think we balanced the LoveHate, for a lovely emotional ride in the early gloom.  Great job PAX!

CountORama and NameORama

16 PAX  + 0 FNG – Sunshine came out for a Second Helping – Great Job!


TAPs to Britney’s 2.0 for coincidently breaking his ankle in the same place as the old man.  More TAPs to the rest of the stories of toughing up our 2.0s through their bad breaks.  Caring is sharing.  Ball of Man – thanks for the air we breath and the endless energy we can harness through the highs and the painful lows.  To Jessica and the boys and to Eric watching us from above.  Keep tapping that energy, it’s what makes us alive.


Q #2, more assertion makes the transitions smoother.  The framework was in place, just need to polish the edges.  Every morning I have the LoveHate battle just to get out of bed, but it’s only momentary.  Give into the Suck, and you will keep stepping forward.  Aye!


*November Burpee Challenge* > 20 burpees + the day = Nov 1st 21 Burpees, Nov 2nd 22 Burpees = 1,065 Burpees for the month of November.  Keep track on Band.  Push yourself. #NotTooLateToStart

*Holiday F3 Swag Orders* > Keep an eye out on Band. Britney will notify the PAX when orders are open for 2 shirt designs (original F3 Houston + The Hogg) for delivery in time for the holiday season.

*Thirsty Third Thursday* Location TBD > Nov 16th – Our TTT Q Jack Rabbit is working on it.


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.

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