• When: 12/01/2018
  • QIC: H-Bomb
  • The PAX: TP, Redfish, Dunphy, Hip-Hop, Mini-bop, Iron Rover (FNG), YHC

8 Pax posted to Rock the Trinity, Welcome Iron Rover FNG (EH’d by TP for a long time, patience pays off), the day was fought, and the PAX won!  Thank you PAX for welcoming me and introducing me to the many toys to play at the Trinity.  Tour Stop lucky 7 (sorry for not sooner – bout of sinus infection, my ugly friend).


70ish °F, a little humid for this time of year, made the air thick


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

CoP (Warm-Up):

  • SSH x35 IC
  • Merkins x15 IC
  • Backhead Push-Ups x10 IC (2.1 Special)
  • LBAC x20 IC
  • Reverse LBAC x20 IC
  • Light Bulbs x15 IC
  • Moroccan NC x20 IC
  • Ray Lewis in NC x15 IC
  • Flapjack Ray Lewis in NC x15 IC
  • Burpee x5 OYO

Mosey – Black Snake Indian Run around circle

Plank for 6

Mosey to Basketball Court

Buttercup (Circuit of following):

  • Knee Strikes x10 IC
  • Mt. Climbers x10 IC
  • Knee Strikes x10 IC
  • Jay-Z x10 IC
  • Knee Strikes x10 IC
  • Plank Jacks x10 IC (modified)
  • Knee Strikes x10 IC
  • Angry Al Gore x10 IC
  • Knee Strikes x10 IC

Around the Worlds x12 IC

RnR – Buttercup with variation – Knee Strikes 10 CC, return to Plank Rotations (replacing Plank Jacks which were a modification because QIC forgot that exercise)

Balls to the Wall 20 Count by QIC

Dirty Hookup x10 IC

Balls to the Wall Challenge (winner who stays up longest) – Iron Rover won

Mosey Single File to Center of Circle for Round-O-Mary

  • Mini-Bop led O-Mary x10 IC
  • Freddy Mercury x19 IC
  • Low Flutter x10 IC
  • Dolly x10 IC
  • High Flutter x10 IC
  • Sweet Rosalita x16 IC

Mosey Single File to Parking Lot

BOM (abbreviation of BOMBS) – P1 AMRAP Burpees, Squats (yes there is an O in there), Merkins, P2 Runs to end of parking lot (almost a football field long) and back

Mosey to Flags for a Game (had to be there)

Closed it out with Snowboard Burpees x5 OYO

CountORama and NameORama

8 PAX Total incl. 1 FNG (Iron Rover)


Respect to 41 (passing away over night).  Reminder of the need to EH Sad Clowns, especially with the rash of mass shootings lately.  TP took us out reminding us why Iron sharpens Iron.


I have for a long time wanted to post at the Trinity and finally made it.  I have pushed myself endearingly with my fellow PAX from the Trinity, and now finally at their home.  I am proud to have the opportunity to lead, and thoroughly appreciate the brotherhood we have developed over the past year and a half.  I will stay in spirit, but hope to return in person soon.  Who’s house – Coogs HOUSE!


*Black Hogg Ops*
>December 15th, 2018 – 0630 hours – TC Jester Park – Let the Games Begin!


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.

– H-Bomb