6 PAX paid homage at The General for an animal-style merkin-drenched co-Q beatdown. Leprechaun and Britney (YHC) co-Q’d (#teamwork) the delivery of a solid DRP full of bear crawls, bear hunts, merkin mania (count 202) and many other creatures. Fine print below…


  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!


  • 49°, 83% humidity, clear, calm, beautiful.


Mosey around the General’s Parking Lot with agility work

  • Side shuffle L / R
  • Buttkickers
  • High knees

Circle up around the Shovel Flag for CoP

  • SSH x21 IC #BlackJackHomage
  • Imperial walkers x21 IC
  • Arm-o-Rama
    • LBACs x10 IC F / R
    • Light bulbs x21 IC
    • BACs x5 OYO F / R
  • Alphabet (on your 6, spell the alphabet with your feet, Q’s call) #WhatComesAfterL


Mosey over to the General’s Handrail for some Merkin Bear Tunnels

  • PAX plank across handrails
  • Merkins x10 civilian cadence (CC)
  • 1st PAX drops and Bear Crawls under planked bridge
  • RnR x6 (until all PAX have crawled)

Mosey over to the General’s Field for some Burpee Sprints

  • Start in middle of soccer field, sprint to one goal
  • Burpees x5
  • Sprint entire field to other goal
  • Burpees x10

Mosey back to the Parking Lot for some Merkin Animal Walks

  • Starting in middle of parking lot, animal walk to one side, followed by merkins
    • Bear crawl
    • Staggered merkins x10 CC (R)
    • Duck walk
    • Iron cross (IC) merkins x10 CC
    • Reverse bear crawl
    • Staggered merkins x10 CC (L)
    • Crab walk
    • Wide-arm merkins (werkins) x10 CC
    • Frog leap
    • Derkins x10 CC
    • Kangaroo hop
    • IC merkins x10 CC

Mosey back over to the General’s Handrail for some more (Reverse) Merkin Bear Tunnels #crowdpleaser

  • PAX plank across handrails
  • Merkins x10 civilian cadence (CC)
  • 1st PAX drops and Reverse Bear Crawls under planked bridge
  • RnR x6 (until all PAX have crawled)

Mosey back out to the General’s Field for a Bear Hunt

  • Partner up 1s and 2s
  • Start in middle of soccer field
  • Partner 1 (the bear) Bear Crawls toward the goal at one end of field
  • Partner 2 (the hunter) sprints to the opposite goal and back to catch the bear
  • When the bear is caught, the hunter Partner Carries him back to the middle of the field #BearsNeedRest
  • RnR x1 switching roles #MyFavoriteWasTheBear

Mosey over to the Shovel Flag to wrap up

  • Merkins x10 CC
  • IC merkins x12 CC #ACoupleExtraNeverHurtAnyone
    • I count 202 merkins of different types!

Recover for CoT


  • 6 PAX. Small but strong. T’claps Brothers!
  • Second helpings (2H) from Chicken Bone. Welcome back! #NoOneNightStands


  • No FNGs. Let’s keep #EHing and keep growing The General.

#BoM (Ball of Man)

  • Announcements: Usual reminders: MD Anderson Run on March 25; Spartan Race on May 21; GrowRuck. #linksbelow
    • Note: forgot to announce Thirsty Third Thursday this Thursday 3/16 – happy hour @ 5:30 @ Kirby Ice House #2F
  • TAPs: Camo and Bishop, heal up soon.
    • T’claps to Cruiser for taking us out


  • Animal Style today, boys. YHC thought it was fun, and a great way to mix it up, while beating down.
    • For those keeping track at home, we ran (or crawled) ~1.3 mi and burned ~400 calories while doing 202 merkins! Aye! #MerkinMonth
  • Looking Ahead…
    • SCOPE 5K: Run for Colorectal Cancer.
      • 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 still accepting donations even though we’ve attained Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt!
      • We will have an F3 Houston convergence workout at 0600 at Hermann Park (Miller Outdoor Theater) before the race #HillWork
    • Spartan Race. https://www.spartan.com/en/race/detail/1880/overview?filter=sprint
      • 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?
        • Leprechaun, I’m lookin’ at you #SteppinUp #TakingCharge
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61
    • @F3_250. A reminder today to challenge the PAX (#YouAgainstYou) to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). Time for YOU to step up for your own @F3_250 #accountability
      • Check the F3 Houston Google Sheet to track your progress.
      • Tweet your weekly workout count to @F3_250 with the hashtag #F3TwoFiddy every Saturday to log on a national level.
  • GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Details to follow. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited!
  • 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, Facebook, F3Nation.com
  • F3 Swag. T-shirt orders for The Hogg are closed, but place your orders on the Wait List to build us up for another order. Also, check out 2017’s limited time National Race Jersey at: https://f3.mudgear.com/collections/2017-official-f3-race-jersey-pre-order. Order by 21st March!


  • Word of the Day (WOD): BLACK SWAN: Thriving in the chaos of the unpredictable.

Thank you for allowing me to bring the pain!