 YHC is not a professional instructor. F3 workouts are voluntarily and free of charge (you’re here on your own

accord). Modify as needed. #PushYourselfButDontHurtYourself


 Mild 71°, humidity 88%, and a wet field to mercifully avoid.


 Mosey The General perimeter, including side shuffle left/right and butt kickers, return to The Flag

 SSH x 25 IC

 Abe Vigoda x 15 IC

 LBAC x 20 IC

 Grass Grabbers 15 IC

 Imperial Walker x 20 IC


 New toys for the PAX, time to break concrete, or is it concrete to break the PAX, some fun Doras to find out:

 P1 bear crawl out/sprint back, P2 bent rows with UHO, flap jack, cumulative 100 rows

 P1 lunge with UHO out and back, P2 merkins, flap jack, cumulative 150 merkins

 P1 sprint out and back, P2 squats with UHO, flap jack, cumulative 200 squats

 Circle up for modified hot potato:

 Facing inside circle, pass UHOs in clockwise direction 1 min, flapjack to counter-clockwise

 Facing outside circle, pass UHOs in clockwise direction 1 min, flapjack to counter-clockwise

 Abandon UHO’s and circle Flag for finishing ab work

 Rosalita x 20 IC

 Dolly x 20 IC

 American Hammer x 15 IC


 Thank you for letting me lead today. Been wanting to try new toys and PAX clearly showed they are up to the UHO

challenge and then some. Just getting my feet wet, rest assured there will be more concrete breaking in our future.

 #CountORama

o 9 men, 3 second helpings, no FNGs.

 #BoM (Ball of Man)

o T’claps to Cruiser for taking us out and reminding of what today means to all of us and those that

have bravely served our country.

 Looking Ahead…

 GrowRuck 03 – DRIVER NEEDED > New Orleans June 9-11 combines F3 Grow School with a GoRuck

Tough.  This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the

Leadership Development training that the PAX will be exposed to over the course of the GR03. Ruck

training is underway – to join the chatter on BAND.

 Father’s Day Convergence > Saturday, June 17th > Memorial Park (The Hogg).  Normal 0600-0700 and

0700-0800 workouts followed by the 2.0s joining us 0800-0830 and Ms to join for breakfast immediately

following.  Invitations to all “Ms” (significant others) and “2.0s” (kids) are highly encouraged, and this would

be a chance for more 2ndF.  Need hard commits on BAND > Cruiser bringing breakfast tacos, Camo has

kid/adult beverages, Britney bringing donuts, Canon bringing coffee. #MarkYourCalendars

 Houston Tough Mudder > Nov 11-12th, 2017 > 5 Miles, 13 Obstacles, 1 Extraordinary Experience.

Even dirtier than the Spartan Race, but just as much of a 2nd F team building experience.  More info

here.  #CSAUP

 Houston Spartan Sprint > March 24th, 2018 > 3-5 miles, 20-23 Obstacles. The Reebok Spartan Sprint:

This is our shortest distance. It is perfect for athletes of all levels; from Spartan first timers to seasoned

racers. The race is a fantastic test of your physical ability, but an even better 2nd F experience.  More info

here.  #CSAUP

 Twitter/BAND: We have a good comms system going for F3 Houston via Twitter and BAND.  Get on either

and look up F3 for regular updates and #Mumblechatter. Inferno or one of the other PAX (YHC included)

can also help get you hooked up.