5  PAX posted at #TheHogg for the 07h WO, including 1 FNG. 10 had posted for CA’s farewell tour at 06h, so the 3 who stuck around for the Double Down were gassed from the beginning.

YHC had a great start sneaking to the parking lot early and putting fake parking tickets on everyone’s windshield who posted for the 06h WO. It made YHC’s heart burst with pride when he could hear the Mumble Chatter from the distant 06h COT complaining about the absurdity of what looked like bright red tickets on their windows. Happy April Fool’s Day!

There was a big 5-10K run at The Hogg this morning, so lots of roads were closed in the area. Maybe that kept some of the Pax from finding their way to the AO, which may have lent to the record lowest Pax number since Houston’s Launch exactly 6 months ago.

YHC was so ready to get things going, he nearly forgot to give our FNG the proper disclaimer…  YHC is not a professional. This is a free workout. You’re out here voluntarily. Push yourself, but don’t hurt yourself.

66 degrees and 87% humidity – grass just wet and muddy enough to keep us in check.

Warm Up
We started with a little Mosey around the parking lot – with all the closed roads in the area (see above), we wanted to give any stragglers time to catch up. We then moseyed back to the Shovel Flags (SF) for the Circle of Pain (COP):

  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Merkins x 10 IC
  • Slow Squats x 10 IC

The Thang

Moseyed over to the Fun Deck for:

  • Dips x 15 IC
  • American Hammer (AH) x 15 IC
  • Rinse and Repeat 3X

Indian Run back from the direction whence we came – stopping at Tranquility Park, grabbing benches for:

  • Dips x 15 IC
  • AH x 15 IC

Partner up for some fun at the dirt track between Tranquility Park & St Theresa’s backside. After 5 seconds partnering up, YHC wanted to get warmed up again, so got started with some Deconstructed Burpees as follows:

  • Jump Squats x 10 Civilian Count (CC)
  • Leg Thrusts x 10 CC
  • Merkins x 10 CC

Let’s put it all to some good work and try some straight up Burpees: 10 OYO… Now, for the Partner work:

  • P1 does Squats AMRAP, while P2 runs a lap around dirt track
  • Bropees x 5 OYO: performing a simultaneous burpees, so that on the squat jump up a most excellent high ten is excecuted (YHC had to remind the Pax not to short change your Partner $5 and get the High Ten, not just a High Five!)
  • then Flapjack
  • Rinse & Repeat 8 laps total

For the last lap, we modified the Mosey to a Jailbreak with a nice break in the middle of the track for 10 Merkins – a nice break to take a breather, then back to Jailbreakin’!

After CA’s 06h WO just prior, some of the Double-downers modified the Squats to different Core work… towards the last few laps, YHC was kind enough to alert there was plenty more Core work to come, so maybe the Pax should modify to Upper Body if desired. Some maintained the Squats through and through.

After a 10-second count (at which point YHC had a good laugh when our FNG started counting from 1, and when he was told to “count backwards” he asked if he “should just turn his back around then?”) we Moseyed back to the SFs. Where we finished strong with:

  • Burpees x 10 OYO
  • Captain Thor (*) up to #10

(*) A 4×1 ratio of Big Boy Sit-ups (BBSU) and AHs. We took a short break after #5, then finished very strong all the way up to #10:  x10 BBSU  &  x40 AHs!!

CountORama and NameORama:
5 PAX, including FNG CatNip. Leprechaun was motivated by his TechNip cap worn during the workout, to which YHC reminded Catnip of Urban Dictionary’s definition, as: “A young male who is irresistible to older women, specifically cougars.” Strange… It’s like Leprechaun has known CatNip for a long time – even though they just met.


We took a minute to think about CA’s retirement and his farewell to F3 Houston – which we all hope is short lived and hope he visits again soon – as he moves with his family to the beautiful Texas Hill Country. As we are sad since we know we will all miss him, we all wish him well and all the best for him and his family as they start this new journey that hopefully brings him much deserved peace, health, and happiness!

Naked Moleskin:

It again pleased YHC’s heart when he could witness another victim of his April Fool’s Day prank – when Leprechaun was heard complaining about the Inexplicable/Unlawful parking ticket on his window. It was a great way to start the day indeed.

CatNip (FNG) did a great job keeping up with the Pax, and pushing the rest of us to keep up with him through his first F3 WO. Even though this was our smallest Pax, he stayed motivated throughout and committed to see us again next Saturday. Let’s show him a great turnout for that posting!


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=sprintKey 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

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! HC’s Cruiser, Duggar, Inferno, Britney. We need more from the Houston PAX. We also need drivers> a non participant in the event that can drive some very tired & worn out souls back to Houston from Nola.

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


  • ABH – Always Be Headlocking! Remember to put out the EH even to our Pax in other cities… F3 Nation is growing and you can help men across this fine nation!

Thank you for the opportunity to lead once again – an honor as always,