Due to a few Pax in training for the Growruck, I led Fresh Prince on a solo beatdown at #TheHogg.


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions.


Cool and fresh low 70’s, medium humidity. Perfect conditions

#Warm Up

Mosey up to Fun deck,

  • Abe Pegoda x 10 IC
  • Grass Grabber x 15 IC
  • SSH x 20 IC
  • Copperhead Squat x 10 IC

Mosey back to the Pool and Day Spa with the Prince hearing about all things Guatamala, the latest in children’s toys and all things football (soccer).

 # The Thang

Interval training, 3 sets of exercises running a lap of the swings in between each exercise OYO, 30 seconds of R&R and then rinse and repeat. Total 3 times

  • Incline Merkin x 10 / Burpees x 10 / Squat x 20

Mosey over the barricade turning right for a longer more scenic route to St Theresa car park around the back of the houses overlooking the park – passing the Memorial Elementary School

Further exercise to losen the hamstrings and glutes

  • Imperial walker x 15
  • Tin soldier x 15

Lastly 3 sets of exercises with Pax following on where the other left off while partner in crime does lap of the parking lot.

  • Hip slappers against wall x 50
  • LBC’s x 100
  • Lunges x 150

Mosey back to the Shovel Flags. 

CountORama and NameORama: 

2 Pax – no matter how small or large. #F3nation rules!


  • Announcements
  • T’Claps to Fresh Prince for being a jolly good sport!


Not long now – Brexit signed up on friday!

Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint

Key info / How to sign up:

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

GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. You don’t want to miss this! If you’re sitting on the fence about this event, sign up today. 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. As a FenceSitter, you will have nothing but regret for a long time to come, as the PAX that do participate come back and retell story after story of this transformative experience. So, don’t miss out – sign up!   http://bit.ly/2nWxT5H Ruck training is underway – to join the chatter on Band, let Inferno or Leprechaun (local event Q) know. Next ruck work Saturday 0500 at The Hogg.

Thank you for the opportunity to lead. My third time doing it and can safely say i have grown in confidence every time. (i.e confidence to lead without much planning or referral sheet). Look forward to many more opportunities in the future with a fine bunch of PAX.

in the words of Churchill: “Success is not final, failure is not fatal: it is the courage to continue that counts.”