• When: 11-02-2018
  • QIC: Cruiser
  • The PAX: Miranda, Trojan, Tib Fib, Scooter & YHC

A cool, crisp 48* this morning.


YHC is not a professional. F3 workouts are voluntary, you’re here of you own free will. #YouAgainstYou. If you can’t complete an exercise modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Image result for police lights gif

Yesterday it was, “Forgot my Winky” this morning, I pull into Atascocita Sports Complex, I’m the only civilian in the parking lot, but one of Atascocita’s finest “Lady in Blue” is tucked away, in the booth in the back in the corner in the dark – ala – Geraldine from The Flip Wilson Show for you Yoots out there. She puts the car in drive, pulls around to me and “Lights Me Up”.  All 4 tinted windows down, hands clearly visible outside the window.  “UH< Can I help you?” “Well mam, I’m meeting some guys here for a workout at 5.”    “This park is closed “Dusk til Dawn”.

Now, I have used the word “Modify” more in the last 2 years than in the total 60 yrs before that. “Thank you, I’m sorry, I’ll leave.”  I parked on the street, turned on my flashers and waited. Now, Ocifer Friendly followed me out, I rolled the windows down again, she stopped, rolled her window down as if to say “Now WTH are you doing?”,  “Is it OK to wait here for the rest of the guys? ”   “Yes, sir, have a good day.”  Ok, the PAX showed up, we parked next door at the fitness center that’s open 24/7. Found plenty of good places to visit and had a decent workout>  Here are the details>>.>

Mosey over to the Gazebo and circle up for some warm up

  • LBAC’s  x 15 F&R IC
  • Light Bulbs x 15 IC
  • SSH x 101 IC
  • Abe Vigoda x 25 IC
  • Let’s mosey
  • Step ups x 20 IC
  • The Dip x 20 IC
  • The In and Out x 20 IC

Mosey over to the soccer field > Shhhh, suns not up yet, PoPo could be watching

  • Fun with Sprints
    • 50 yd sprint x 10
      • Fast Walk Back

Mosey to the flags for some Broga

  • A couple of Back and Shoulder stretches learned at PT this week
  • Pigeon stretch
  • Piriformis stretch
CountORama and NameORama

5 PAX  with no FNG’s


TAP’s for Crusier’s FIL headed in for surgery yesterday. 13hrs at 88 yrs old.


> November 10, 2018 – 0730 hours – immediately following Saturday’s WOD. The start point is Wells Fargo Bank on WLH Parkway. The F3 River Ruckers will be attending this years Ruck-n-Run as a Shadow Event in Kingwood, TX. Ruck’N’Run is a boot camp inspired walk/run that honors Veterans and connects the community. There are stations along the route where participants must complete a set of exercises before progressing. Sign up information here > https://www.rucknrun.org/

*Kingwood Turkey Trot*
> Immediately following The River WOD (time change to 0600-0700), the F3 River Ruckers will ruck in the 5K Kingwood Turkey Trot. We’ll fly the F3 banner, set up a table, and take up a collection for the L3 Foundation whose mission is to aid children and their families who are fighting childhood cancer. Sign up information here > https://runsignup.com/Race/TX/Kingwood/L3TurkeyDay5K

*Wreaths Across America*
> December 15, 2018 > 1100-1400. We plan to ruck from Greenspoint Mall to the Houston National Cemetery and back. More info here > https://waahouston.com

*Black Ops Beatdown*

> December  15th> Sponsored by “The Hogg” See H-Bomb 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.  Don’t forget “The Twitter” F3Nations site for COMZ across the land. Find us at>  @F3Houston, @F3Sugarland, @F3Katy, @F3LeagueCity, @ F3Kingwood

Honored to Lead> Cruiser