• When: April 7, 2018
  • QIC: Cruiser
  • The PAX:  Lambo, Tortuga, Duck Call (2nd Helpings), Dustin Heinrich (aka-Capt Kirk) FNG welcome, Craig Theiler (aka Trojan) FNG welcome & YHC Cruiser (RR)

68 Wet degrees of wetness, light rain didn’t slow down the PAX, Mr, Creosote needs a bucket, let’s get the man some buckets.


YHC is not a professional. F3 workouts are FREE – you are here voluntarily #YouAgainstYou, Push yourself but don’t hurt yourself. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions

The Thang

YHC had so much fun at Guitar Hero’s beat down on Thursday I decided Kingwood needed to see the buckets especially since they were still rolling around in the back of my truck. So, without further delay>>>> Bring me a bucket

The Warm up

  • SSH x 25 IC
  • Abe Vigoda x 15 IC
  • LBAC x 10 IC > Forward and Backward
  • Grass Grabber x 10 IC
  • Merkin x 10 IC

CoP: Let’s start with a mosey around the park with high knees, butt kickers, ss right & left, backpeddle, karaoke L & R & regular. Second lap stop 1/2 way and 5 Burpee’s OYO and stop again 1/2 way 10 burpee’s  and back at the start for????? Yep, 15 burpees.  Split into 3 teams of 2 at the buckets

  • 1st group “Farmer Carry” the buckets to the cone and back.
    • 2nd group grab 1 bucket “Spartan Carry” to the cone and back
      • 3rd group run to the cone> 5 Burpee’s and back > Plank for the “6”
  • Rinse and Repeat x 3
  • “S.L.A.M.” time
    • Squats x 50 > Use good form
      • Run to the cones
    • Lunges x 40 > 20 each leg
      • Run back
    • American Hammer x 30
      • Run to the cones
    • Merkins x 20
      • Run Back
  • Bear Crawl to the Flags
  • Duck walk to the Cones
  • Monkey Humpers x 10 IC > Then back to the flags > On Your 6
  • LBC x 25 IC
  • Flutter Kick x 20 IC
  • Dolly x 20 IC
  • Oblique Crunch x 10 IC > Each Side
  • Broga Time > Pigeon and Pirimormis Stretch and that’s it.
CountORama and NameORama

6 PAX with 2 FNG’s and 1 second helpings.


We discussed the 6, the importance of watching the men around you, checking on them, encouraging them. Solid work by all this morning. TAP’s to Tortuga’s uncle with liver failure, Lambo and his wife with 2.0 #2 due Wednesday, Capt Kirk and his wife and Jessica and the boys. Keep all in our TAP’s this coming week, it will be a tough one for all.


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

*GoRuck Light* Honor the Fallen – Sunday, May 27th – 1400

  • Never Forget. – 4-5 hours, 7-10 miles, *LIGHT = More Smiles, Less Miles & Fun on a team. – Average completion rate is 100% More Information > https://www.goruck.com/event-12935

*F3Kingwood/Atascocita Launch* – Saturday, June 2nd > Location TBN > Time 0630 – 0730 Mark your calendars


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.

Honored to lead> Cruiser