• When: November 18, 2017
  • QIC: Smokey Da Bear
  • The PAX: Crosswalk, Farm Boy, Wild hHog, Craddle Robber, and Cougar

6 PAX posted at the #thetrinity for a core workout rinse and repeat that will leave the PAX hurting for days…..


69, and Humid

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

Nice warm up that included

  • Abe Vigoda x10 OC
  • Burpee x 5 OYO
  • Grass Grabber x 12 IC
  • Burpee x 10 OYO
  • Imperial Walkers x 15 IC
  • Monkey Humpers x 10 IC
  • Merkin Jacks x 15 IC
  • SSH x 50 IC


Mosey in and Indian Style run to Crosswalks Truck to get the most important items(Cinder Blocks and 2lb Pavers) and line up on the soccer field for a 40 min “Dirty McDeuce” that included:

Set 1 – With pavers or Cinderblock (pick your Poison)

  • Overhead Press – x 15 CC
  • Elf on a shelf – Left- x 15 CC
  • Left leg Lounge x 15 CC
  • Louganis’s x 15 IC
  • 100YD wind sprint

Set 2 – With Pavers or Cinderblock (Pick your Poison)

  • 21’s
  • Elf on a Shelf -Right x 15 CC
  • Right leg lounge – x 15 CC
  • Heavy Freddies – x 15 IC
  • 100YD Wind Sprint

Set 3 – With Pavers or Cinderblock (Pick your Poison)

  • Crotch Swing – x 15 CC
  • SSH – x 15 IC
  • Squat  – x 15 CC
  • American Hammer x 15 IC
  • 100YD Wind Sprint

Rinse and Repeat for 10 Reps, then Rinse and repeat for 5 Reps.  Huge favorite with the PAX

Since I felt like our triceps were neglected we moseyed to the Wall and did 2sets of Russian dips.

Lastly we went back to COT and finished up with the final Marys:

  • Boxcuter on Q call
  • LBC – x 25 IC
  • Little/High Flutter x15 IC
  • O Mary x 10 led by Crosswalk
CountORama and NameORama



We discussed being safe during Holiday week and wishing everyone safe travels


I must say that I truly enjoy leading this group, and this has been a life changing experience.  I cant wait to lead again.


*November Burpee Challenge* > 20 burpees + the day = Nov 1st 21 Burpees, Nov 2nd 22 Burpees = 1,065 Burpees for the month of November.  Keep track on Band.  Push yourself. #NotTooLateToStart

*Holiday F3 Swag Orders* > Keep an eye out on Band. Britney will notify the PAX when orders are open for 2 shirt designs (original F3 Houston + The Hogg) for delivery in time for the holiday season.

*Thirsty Third Thursday* Location TBD > Nov 16th – Our TTT Q Jack Rabbit is working on it.

*Discussed Turkey Trot on Thursday


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.

Smokey Da Bear