• When: 04/07/2018
  • QIC: PaceCar
  • The PAX: Triple Threat; Beta; Leprechaun; Taco; Brexit; The Bishop (R); Guitar Hero; JackRabbit (R); Port O Call; Fresh Prince; H-Bomb; Britney; PoolSide (FNG); and a sighting of Shots Fired rucking. (Running focused DD at 0530 with Britney; Guitar Hero; Taco; and PaceCar)

14 PAX 1 FNG stepped up to the Duggar 151 SSH challenge despite considerable bitching and continued with a tour of parking lots. Memories of Qs who are mustard seeds spreading F3. A fair bit of partner HIT; some DORA, rounded out with a team core blast.  There was a fair bit complete confusion, and lots of mumble chatter.

Hey, Wang! What's with the pictures? It's a parking lot! Come on.

73° – drizzle – very little breeze ITG


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. Britney is radioman. #PushYourselfButDontHurtYourself.

The Thang

Warm Up: None (except Britney, Guitar Hero and Taco 10k and YHC 5k)


  • Duggar SSH 151 Challenge

Mosey to the parking lot for deconstructed burpees – (copperheaded squats x25 IC; squat thrust x25 IC; and declined merkins x25 OYO) alternating with light moseys across the length of the parking lot and back.

Mosey to another parking lot in front of the Church for 1 minute HIT AMRAP Skaters and Skiers (RR).

Red Bull favorite – plank walk down the curb.

Mosey to yet another parking lot behind the Church for Partner rotating run with high wall touches; LBC; and angry wall chair.  Monkey Humpers for six.

Mosey across the bridge of death to the field of pain for Contra-Burpees 1-5 and 5-1.

Mosey to the bleachers for DORA with 75 pull ups and 100 knee ups. Plank for six.

Mosey to Tranquility Base for partner rotating AMRAP 1 min each dips; Freddy Mercury; Russian Dips; Freddy Mercury.

Mosey back to the parking lot with high knees and butt kickers.

Plank walk back to the playground for calf raises – regular x30 IC (with last x10 Copperheaded); heels out x30 OYO; and heels in x30 OYO.

Prison break to swing sets for three team core blast – x50 CC RLBC; x25 IC X-Factor (proper dying cockroach); x25 IC low flutter with animal walk between bases (one has to be duck walk).

CountORama and NameORama

14 PAX 1 FNG (PoolSide – H-Bomb’s BiL from NJ)


Reminder that TAPs are not just things we need help with but also things we are thankful for.  We are thankful Beta’s daughter Molly is back home and The Bishop’s daughter is turning 16.  F3 is for Fitness – we help each other to be stronger so that we can help others; Faith – not specifically a religious faith but faith in a higher power, faith in each other, faith to get through the challenges and help each other; Fellowship to be there to talk and to listen and to help each other and build each other up to be stronger in body, mind and spirit.


YHC’s first effort to make up a WO without an advance plan.  The final count was a total of 7 Q-failures.  Take the mumble chatter in stride and pile on more.  It’s always a challenge to make the WO a challenge for varying levels of fitness.  YHC learned that he cannot do cadence with Squat Thrusts and the slowness of his SSH cadence is legendary.  Always improving.


*April Air Squat Challenge*
> Keep track on Band.  Push yourself. #NeverTooLateToStart  #BunsofSteel



*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here. 

*Humble/Atascosita Launch*
> June 2nd, 2018 – stay tuned to Band for details

*Father’s Day Convergence*
> June 17th, 2018 at The Hogg – stay tuned to Band for details


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.

your humble correspondent
– PaceCar