6 Pax took their #DRP to post #InTheGloom for a Bishop led lap of Memorial Park with 100 Burpees thrown in for FUN!?!


  • YHC is not a professional instructor #clipboarder. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one. Take breaks if/when needed and/or modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!


  • 68° and humid #moistmaker

The Thang

Mosey through the parking lot head across to the El Camino Real, hang a right and then pull over in the Grassy Median for COP

  • SSH x 20 IC
  • Imperial Walker x 20 IC
  • Abe Vigoda 10 IC
  • Grass Grabber x 10 IC

Mosey around the ECR with stops every quarter of a mile for 10 Burpees. Rinse-n-repeat x 10. Add in some pull-ups for extra credit.

After completing the lap, mosey to the Shovel Flag for 6 Minutes with Mary

  • Dolly x 15 IC
  • Low Flutter x 15 IC
  • Freddy Mercury x 15 IC
  • Rosalita x 15 IC
  • High Flutter x 15 IC
  • Oblique Crunches L/R x 10 IC

Transition to COT


  • 6 Pax. T’claps Brothers! #momentum


  • No FNGs this morning. Remember to keep bringing FNGs out. We have great momentum, so keep up the strong Emotional Headlocking work! #GiveTheGiftYouHaveBeenGiven #ABH

BoM (Ball of Man)

  • Circle of Trust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the Pax are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3. In my opinion, the BOM key part of the “glue” that binds us, as well as a key inspiration for us to grow and share F3 with others. I expect each of you has probably experienced at some point the special feelings that the COT, BOM and TAPs can elicit. These experiences remind us of the deep bonds of Fellowship, Faith and Trust we share. #commonhumanity  When members of the Pax feel safe enough to share openly very private and personal things, we can unexpectedly find ourselves in moments that can be transcendent, humbling and inspiring – reminding us all of our brotherhood and deepening our relationships with each other #Fellowship and our Faith. #IronSharpensIron not only in our workouts, but in our fellowship and faith together. AYE!!!
  • Bishop shared with Pax his thoughts and experiences regarding “The Slow Walk” walk with his parents, which is a metaphor for taking time to be a good son by shifting out of the fast gear of our everyday lives in order to spend time with your parents. Inferno offered a similar observation about playtime with his son. All of us need to be mindful of and embrace opportunities to spend “slow time” with our families.
  • As a reminder, 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.


  • T’claps on a strong showing by the Pax. For those keeping score at home, we covered  3.2 miles and burned 800 calories. #simplebutsatisfying
  • Looking Ahead. A few of things you don’t want to miss:
    • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
      • When: Saturday, March 25, 2017
      • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
      • Start Time: 0800
      • Event Q: Pace Car and Cruiser #Tclaps
      • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
      • Team Name: F3 Nation (Make sure you register under our team)
      • Donations: Pace Car and Cruiser are accepting donations towards obtaining a Silver Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $1000. #givewhatyoucan
    • Spartan Race. Please sign up for the first official F3 Texas(combined Houston, Dallas and San Antonio Pax) #CSAUP  Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details on the race: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint Key info:
      • When: Sunday, May 21, 2017
      • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
      • Event Q: We need a Q for the F3 Houston Pax. #leadershipopp Who wants it?
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61
      • Why: #CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself
  • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
  • Word of the Day (WOD): WAR Baby, unofficial title given to the youngest member of the Pax at any given workout.

I’m proud to have #LockedShields with you this day. #ISI

Aye! The Bishop