March 4, 2017 at 6:30am
7 PAX chose to not let Rodeo temptations of late night cookouts detour posting at #The Yard in the #Gloom for another #Beatdown 
    •            YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge (you’re here on your own accord). Modify as needed. #PushYourselfButDontHurtYourself #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!
    •            Overcast cool 58degrees. Good running weather!
    •            On the outside court. Side Straddle Hops (SSHs) x 20 /Grass Grabbers x 15 and Imperial Walker x 10x Condit Courts
    •            Mosey to the big green wall
    •    People's chair with overhead press IC 20x
    •    Rinse and repeat
    •            Mosey on over in single file to Brian Koehn's front yard (Guy who has been talking about showing up but yet to follow through)
    •    Squats 20x
    •    Flutter kick 20x

    •        Black Snake (Mosey) single file to Braeburn street and executed 
    •    Walk Like an Egyptian (squat / turn and hold while 6 runs to front PAX take next step.
    •      Single File Black Snake Back to the The Yard (first on bleachers/then grass)
    •    Knee Ups x20
    •    American Hammer x20
    •    LBC's x20
    •    Freddy Mercury x20
    •    Flutter kicks x20
    •    Hello Dolly x20
    •    Rosalita x20
    •    V Ups x10

    •    Mosey back to Condit to finish workout with SALLY! To the song 'Flower' by Moby

#CountORama and #NameORama
    •            7 Men. No FNG's. 2 second helpings 
#BoM (Ball of Man)
    •            T’claps to the entire crew for pushing through the run and Sally. The #3rdF pulpit is open to any PAX member. You are all #FreedToLead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.
    •            Great workout today with a balance of cardio, upper body, abdominal, and lower body. The run was longest we've done at #TheYard and thought all finished strong. Sally kicks butt!
    •            YHC is happy to see Two Pax as second helpings from a different AO.
    •            Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds (if the old guys can do it, so can you!), and it’s a great source of real-time updates, #MumbleChatter from the PAX and pics of men in blue spandex #NeverTakeEmOff. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
    •            Backblast Comments. You’re likely reading this on YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter.
    •            WALK LIKE AN EGYPTIAN 
New workout exercise pulled from F3Nation and looks sharp with all PAX stepping in sync and holding lunge position. We added the torso turn and hold. A good mental break from run.
    •            The F3 Lexicon provides the PAX with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (
Thanks for allowing me to bring the pain