13 PAX posted for the second Hogg posting at 7am – after having 10 PAX at the 6am. With 7 #DoubleDowns, that makes 16 unique men at The Hogg!

1 FNG brought over by one of our flyers proves that we can always be EH’ing in many ways… let’s keep growing H-Town.


YHC is not a professional. F3 workouts are voluntarily and free of charge. Use good form and ask for a demonstration if you need one. Modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou. We had Pedro (later known as “Smoothie”) as our FNG, and everyone did a great job in supporting him.


Very windy at around 50 degrees F, and somehow Houston saw only about 51% humidity this morning.

Warm Up/COP

Mosey around the back of the church parking lot for some COP, and back peddle along the way for fun:

  • Side Straddle Hops x 25 IC
  • Slow Merkins x 15 IC
  • Flying Jacks x 15 IC
  • Abe Vigoda x 15 IC (EXTRA slow for YHC’s benefit)
  • Grass Grabbers x 15 IC (hands clapping over the head to maintain proper form)

The Thang

Mosey over to Tranquility Park over the curbs and roots for nice lap around the dirt track near the church. Head over to the benches – grab some wall and/or bench:

  • Dips x 10 IC
  • Step ups x 10 IC each side
  • Dips x 10 IC
  • Step ups x 10 IC each side
  • Step ups x 10 IC each side (this time try 10 one leg, then 10 other leg for ease of counting)
  • Dips x 15 IC (changing the count messing with the Pax’s minds)
  • Step ups x 15 IC each side

Circle up in the adjacent field and spread out to the dirt track – give yourself plenty of room from others… along the circle dirt track:

  • Walking lunges for 30 seconds
  • Then alternate Mosey and Jail Breaks – approx 15 seconds each – on YHC’s whistle
  • Rinse and repeat  3x

After a nice Brexit 10-count (“God save the Queen”), let’s get in 10 burpees OYO:

  • Walking lunges for 30 seconds
  • Then alternate Mosey and Jail Breaks – approx 15 seconds each – on YHC’s whistle
  • Rinse and repeat  2x

Mosey over back to the main parking lot to pick up some #Coupons. Each man, grab a Cinder Block and Mosey over to the field behind the swimming pool. Let’s get some Bears & Blocks:

  • Mosey the length of the field while giving your Blocks a nice big Bear hug
  • Burpees x 5 OYO
  • Bear Block Crawl along the length of the field (*)
  • Fingertip Merkins x 10 OYO
  • Rinse and repeat  2x

(*) Bears & Blocks (aka Bear Block Crawl): Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Then, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field. (submitted to the F3 Excercon – let’s see if it gets official.)

Backwards plank for the 6 – stretch those legs and backs:

  • Jailbreak along the length of the field
  • Burpees x5 OYO
  • Back Peddle back
  • Fingertip Merkins x10 OYO
  • Rinse and repeat
  • Walking Lunges along the length of the field
  • Burpees x 5 OYO
  • Back Peddle back
  • Fingertip Merkins x 10 OYO

Circle up for some Marys with blocks:

  • Low Flutters holding Blocks 2″ from chest – elbows and heads off the ground
  • High Flutters holding Blocks straight up high – #DontDropOnYoFace

Mosey back to parking lot and return our Coupons. Let’s leave things nicer than how we found them! Mosey back to the flag for some broken down Burpees:

  • Squat Jumps x 10 IC
  • Hand Release Merkins x 10 IC
  • Mountain Climbers x 10 IC
  • Squat Jumps x 10 IC


13 PAX, including 1 FNG “Smoothie” (Pedro De La Cruz) who found our flyer at the Smoothie King at the Memorial Park – name speaks for itself! Welcome aboard, brudda – #NoOneNightStands, keep coming back. #ItDoesn’tGetEasierYouJustGetStronger

Ball of Man

Circle of Trust, Ball of Man and Thoughts and Prayers

  • YHC took us out after a moment of silence to remember all our blessings. Let’s all be stronger fathers, brothers, sons, and husbands! We have lots to be thankful for.


  • With Smoothie’s appearance we should be re-energized to keep trying new ways of EH’ing. Let’s keep showing others the great benefits this lynchpin, called F3, can be in others’ lives. Contact me if anyone wants the template we used for our brochure – we are happy to spread it around.


Looking forward to more VQs out there!! Beta has his VQ tomorrow, the 28th Feb at The Hogg.

Spartan Race. 

  • There will be a HOUSTON race on March 11th – details here:
  • Also AUSTIN – this will be the big one for F3 Texas (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=sprint  Key info:
    • When: Sunday, May 21, 2017
    • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
    • Event Q:We need one for the F3 Houston Pax. #leadership opportunity. 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
  • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far. See link for more details on the race:https://thedriven.net/event.race_reg/eid/7514234679?
    • 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 accepting donations. The goal is to reach $3000 to obtain top sponsorship billing, which will put the F3 logo on the top of the race shirt.
  • @F3_250.What the heck is this?!? Well, it is a challenge to the Pax 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!?!). T’claps to Duggar who just completed the #F3twofiddy challenge this week. The Bishop, Britney, Cruiser and Duggar Hard Commits #HC for 2017. Time for YOU to step up for your own @F3_250 #accountability
  • 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. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX.
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here: http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.

Thank you for allowing me to bring the pain.