Late nights (2 in a row) chasing 2.0 HS grad around to various awards ceremonies on the opposite side of town wore out this old man. Add to that, up at 3:30 for some GrowRuck training prior to the 6-7 w/o, I had to modify frequently. My apologies to the PAX, I’ll try harder next time.  Still heard lots of midwife noises and heavy breathing along the run. Ok, let’s mosey.


YHC is not a professional, this workout is voluntarily and free of charge. Modify as needed, #YouAgainstYou, push yourself but don’t hurt yourself, use good form.  Notify the Q of any serious medical conditions.


75* and 90% humidity>>>. Ahhh, springtime in Houston, let the sweating begin

#Warm Up > Circle up around the flag

  • SSH x 10 IC
  • Abe Vigoda x 10 IC
  • Merkin x 10 IC
  • Grass Grabber x 10 IC

Mosey over to the loop and let’s get ready to “De-Construct” the Burpee

 #The Thang

The “Memorial Loop” = ~ 3.1 miles. There are ~ 90 light poles that line the route.  We will stop at every 3rd light pole for the following

  • 1st stop > Copperhead Squat x 10 IC
  • 2nd stop > Merkins x 10 IC
  • 3rd stop > In & Outs x 10 IC
  • 4th stop > Bobby Hurley x 10 OYO
  • 5th stop > The Burpee x 10 OYO

After the 5th stop YHC modified to x 5 each exercise R&R the above. Also stopped at one of the “Pullup Bar” locations for some partner assisted pullups x 10 OYO

Mosey back to the Shovel Flag

Time left for a short round of “Captain Thor” x 5 IC

CountORama and NameORama: 

4 Pax – No FNG’s > several PAX are DR for Spartan Sprint in Austin this w/e.


  • Announcements
  • TAP’s for the PAX headed to Spartan, safe travels.


GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. You don’t want to miss this! If you’re sitting on the fence about this event, sign up today. This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the Leadership Development training that the PAX will be exposed to over the course of the GR03. As a FenceSitter, you will have nothing but regret for a long time to come, as the PAX that do participate come back and retell story after story of this transformative experience. So, don’t miss out – sign up! Ruck training is underway – to join the chatter on Band.

Convergence: YHC is seeking opinions on holding a “Convergence” on Saturday, June 17th prior to Fathers Day.  This convergence would be held at Memorial Park “7-8 or 7:30 – 8:30 or 8-9” Invitations to all “M’s” and “2.0’s” are highly encouraged and this would be a chance for more 2ndF.

Twitter/Band: We have a good comms system going for F3 Houston via Twitter and Band.   Get on either and look up F3 for regular updates and #Mumblechatter. Inferno or one of the other PAX (YHC included) can also help get you hooked up.