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.
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.
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
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
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.