• When: 1/30/2018
  • QIC: Guitar Hero
  • The PAX: Freshprince, Cruiser, Shug, Taco, SnoopDog, Backhoe,Britney, Luis Vuitton, Jackrabbit

6 Pax posted at the Hogg to bark at the moon like a bunch of lunatics and participate in a serious beatdown. News to me that Randy Rhoades, a true guitar hero, was not lead guitar on Ozzy’s “Bark at the Moon” album.



Pre-super moon, Crisp cool 44 F. Slightly soggy but only when you are on your six.


Guitar Hero 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. If you or someone you see don’t feel well let the Q know.

The Thang

Warm up:
50 x Side straddle hop IC
20 x Grass grabbers IC
20 x Imperial walker IC
Nature boy (squatting stretch)

High knee
Butt kickers
Side shuffle (flapjack)

Main Set
2 laps (approx 1/4th mile)
12 walking lung IC
12 tiger crawls IC
12 mountain climbers IC
25 burpees
(5 burpee penalty for Q)
Rinse and repeat

Fast lap (approx 1/8th mile)
12x Monkey humpers IC
12 xCross body mountain climbers
Wheel barrrel 15 yards x2 (modification:broken wheel barrel )

60 Elbow Plank IC
12x Side plank w/ hip dip IC (flapjack)

Carolina  dry dock (Britney)
Low flutter (Backhoe)
Lbac (Snoop dog)
Donkey kick (Fresh prince)
Diamond merkin (Guitar Hero)


Luis Vitton made an announcement about drinking somewhere.  Check BAND for more info.

CountORama and NameORama

10 PAX. Freshprince, Cruiser, Shug, Taco, SnoopDog, Backhoe,Britney, Luis Vuitton,  and Jackrabbit.


Push yourself not hurt yourself.  As the Q,  is that achieved through coming up with the hardest set of exercises that can be crammed into 45 minutes? Working on weak points?  Calibrating based on the mumble chatter on how much more each PAX is willing to take?  I dunno.  I guess that’s a style and reputation that each Q has to develop.  Today I know I wrecked myself pretty good and was happy to have everyone was there to complete what was right for them.


*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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.

Get Shredded – Guitar Hero.