YHC is not a professional instructor. Push yourself, but don’t hurt yourself. If you have a medical condition let YHC know. Let mosey!


67 degrees at 97% humidity

#Warm Up

SSH x 25 IC

Grass Grabber x 10 IC

Imperial Walker  x 20 IC

Windmill  x 20 IC


Partners alternate between the exercises below and running to the garage door & back until reps were achieved as a team.

200 merkins

150 V-ups

200 Squats


Oblique Crunch x 15 each side OYO

Low Flutter x 20 IC

High Flutter x IC

Burpees x 20 OYO

Plank (regular, right arm up, left arm up) 45 seconds each

Bicycle x 30 OYO

Diamond Merkin x 15 OYO

LBC’s x 25 OYO

Wide Merkins to failure followed by 5 assisted


SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far. See link for more details on the race:https://thedriven.net/event.race_reg/eid/7514234679?

                        When: Saturday, March 25, 2017

                        Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX

                        Start Time: 0800

                        Event Q:Pace Car and Cruiser #Tclaps

                        Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?

                        Team Name: F3 Nation (Make sure you register under our team)

                        Donations: Pace Car and Cruiser are accepting donations. We met GOLD Level Sponsorship, which will put the F3 logo on the back of the race shirt.

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

                        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

                        Why:#CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself