22 Pax took their #DRP to post #InTheGloom for a trip to the Wood Shed led by fill-in Q The Bishop #iamalumberjack #glovesnotoptional


  • YHC is not a professional instructor #clipboarder. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one. Take breaks if/when needed and/or modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!


  • 60° and humid #moistmaker

The Thang

Mosey through the parking lot to Mercy Street then take a R and head around to the Sister of Mercy’s Backside for COP. Along the way: side shuffle L/R, backpeddle, karaoke L/R, high knees and butt kickers.

  • SSH x 20 IC
  • Imperial Walker x 20 IC
  • Abe Vigoda 10 IC
  • Grass Grabber x 10 IC
  • Toy Soldier x 10 IC
  • Merkins x 10 IC

The Pax moves to the Wood Shed to grab some lumber, 6″x6″ beams of 8′-12′ in length. Team up 4-5 Pax per beam depending on size. Commence The Lumberjack

  • Pax teams hoist the beams to their shoulders, then make a lap around the parking lot. Rinse-n-repeat.
  • Pax teams carry the beams above their heads, then make a lap around the parking lot.
  • Pax teams hoist the beams to their chests, then overhead press x 10 IC. Rinse-n-repeat x 3
  • Pax teams lie on the deck holding the beam above their chest, then bench press x 10 IC. Rinse-n-repeat x 3
  • Pax pair up for Squats x 10 IC. Rinse-n-repeat x 3
  • Stack’em back at the Wood Shed

Mosey back to Mercy Street and then to the Shovel Flag for transition to COT


  • 22 Pax. T’claps Brothers! #momentum


  • 1 FNG. Welcome El Blanco (Kelly Lane, 33), who wore a bright white shirt and hat. You picked a tough, but fun day to start. Now come back for a #SecondHelping #NoOneNightStands
  • Shout out to The Wreck for the EH, a first time #ProudPapa
  • Brothers, we have great momentum getting FNGs out! Keep up the strong Emotional Headlocking work! #GiveTheGiftYouHaveBeenGiven Always Be Headlocking #ABH

BoM (Ball of Man)

  • Circle ofTrust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the Pax are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3. In my opinion, the BOM key part of the “glue” that binds us, as well as a key inspiration for us to grow and share F3 with others. I expect each of you has probably experienced at some point the special feelings that the COT, BOM and TAPs can elicit. These experiences remind us of the deep bonds of Fellowship, Faith and Trust we share. #commonhumanity  When members of the Pax feel safe enough to share openly very private and personal things, we can unexpectedly find ourselves in moments that can be transcendent, humbling and inspiring – reminding us all of our brotherhood and deepening our relationships with each other #Fellowship and our Faith. TAPs were offered for:
    • Camo’s friend who is trying to get back on track in his marriage. #brotherskeeper
    • Beta and his daughter, who is now living with him #daddysgirl
    • Britney’s BIL recovery and return from China #westernmedicine
  • #IronSharpensIron not only in our workouts, but in our fellowship and faith together. AYE!!!
  • As a reminder, the #3rdF pulpit is open to any Pax member. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPsis a great way to do that.


  • T’claps to the Pax for braving The Lumberjack this AM. The goal of the workout was to build #teamwork utilizing the #badass lumber coupons #realstrength #simplebutsatisfying  YHC had been eyeing the stack of beams for a couple of weeks and waiting for the right moment to debut them to the Pax. #NOW  It is always fun to have new challenges, and the Pax rose to the occasion and responded with enthusiasm. Also, this was great Spartan Race and GoRuck training. Thanks for your patience as we figured out on the fly the best way to do some of the exercises. The workout was awesome, but we learned some lessons and #bestpractices to make it better next time. (And there will be a next time…)
  • Highlights From the Gloom
    • Man Down (in this case the Scheduled Q!!!). Duggar came down with something and made the #RolaidsRelief call to the Q Bullpen, so I stepped on the mound and brought the heat to earn the save. Duggar #getwellsoon
    • No Glove, No Love. Nothing like a heavy wooden beam with splinters and rusty nails to remind the Pax to wear gloves. #noglovenolove #splintercell
    • Size Matters. I’m not just talking about the size of the beam here, but actual Pax size. Next time we will group the Pax by height. It was a funny sight to see The Abbot on the same beam with Bublé and Bishop. Thanks for rolling with it and finding a way to make it work.
    • “I’m A Lumberjack”. The whole time during the workout, I kept thinking about a funny Monty Python skit. I’ve included it for your enjoyment!
    • SNAKES and SPIDERS… WTF!?! I’m clearly not thinking like a Texan, because the thought of snakes and/or black widow spiders sheltering among the beams never occurred to me until someone said it after I was knee deep in the pile. Doh!!!!!!!! Fortunately no stunt Pax or actual Pax were harmed in the making of this beatdown…
  • , Looking Ahead. A few of things you don’t want to miss:
    • 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:
      • 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 towards obtaining a Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $3000. #givewhatyoucan
    • Spartan Race. Please sign up for the first official F3 Texas(combined 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 a Q for the F3 Houston Pax. #leadershipopp 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
  • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
  • Word of the Day (WOD): AYE: I agree.

I’m proud to have #LockedShields with you this day. #ISI then Iron chopped wood!!!

Aye! The Bishop