• When: June 30, 2018
  • QIC: Lambo
  • The PAX: QIC, Trojan, Cruiser, Tortuga, Duck Call, Spicoli, and Hollywood (2nd Helpings)

7 PAX posted on this dreary morning at The River for a sweat inducing BD that had the PAX regretting to poke fun at YHC as he recovers from an illness causing his voice pitch to change and go out periodically. YHC struggled with cadence as as voice inflection happened involuntarily. Mumblechatter amongst the PAX was all in good fun!


OOF!!!! 80 degrees, 90% Humidity. Steamy


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 #PushYourselfButDontHurtYourself.

The Thang

The PAX began with a gentle Mosey (with high knees, but kickers, shuffle right/left, backwards, & regulAR) around the lap ending on the stage to begin our performance for Mother Nature’s viewing pleasure.


  • SSH x25 IC
  • Little baby arm circles x15 IC
  • Reverse little baby arm circles x15 IC
  • Abe Vigoda x15 IC
  • Imperial Walkers x15 IC
  • Merkins x10 IC

PAX then grabbed the American Shovel Flag as our VIP for the day in honor of July 4th weekend and Mosey over to Bunker Hill. Once there, PAX grabbed a partner and completed a daunting set of 11’s with Burpees and BBSU’s. Mumblechatter was not heard by QIC which is always a welcome void of sound! The hill to traverse in the middle as the PAX rotated to their station for the exercise was thoroughly enjoyed. Its not a big hill, but it definitely increased the intensity.

Once complete, the PAX escorted the VIP back to its starting position next to the other shovel flags and circled up.

  • Air Squats x20 IC
  • Mountain Climbers x10 IC
  • Monkey Humpers x10 IC
  • Merkins x15 IC

Next exercise was the beloved Bear Crawl ring of fire. Trojan and Spicoli showed the PAX their vocal prowess as they sung the chorus for the PAX as we circled the VIP and other shovel flags. After the chorus, the PAX planked and rotated 10 Merkins in the cirlce. This went on for 5 rounds in total.

We finished up with Mary and Merkins as follows:

  • Merkins x10 IC
  • Flutter Kicks x10 IC
  • LBC’s x20 IC
  • Merkins x10 IC
  • Oblique Crunches x10 IC (Flajack for another x10 IC)
  • Bridges on QIC call x5
  • Merkins x12 IC (To finish off with 1,004 Merkins on the day for The River)
CountORama and NameORama

7 PAX (No FNG’s) consisting of YHC, Trojan, Tortuga, Duck Call, Spicoli, Cruiser, and Hollywood (2nd Helpings)


TAPs for Brexit on the loss of his Father, KFC’s Daughter, and Trojan’s Aunt! Your brothers are here for you all!


As a personal message from QIC, F3 has transformed my life in significant ways since joining in December of last year. On that Frosty morning at The Hogg, I was shown by a group of men the meaning of hard work and dedication for a cause greater than yourself! Its not just a fitness group. I try to explain this to sadclowns as I EH but it is hard to put it into words to others on the outside. I want to thank you all for what you have done for me! Keep up the good work men!


[List all your announcements from the COT… some recent samples here…

*The Shed – The Woodlands AO Launch*
> July 14, 2018 – Looking forward to it!


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.

Honored to lead