• When: 11/17/2018
  • QIC: Trojan
  • The PAX: Muffy (R), Element (R), Foam, Pom Pom (H), FNG (F3 The King) (R), Miranda (R), YHC (HH, QIC)

7 PAX > 1 FNG posted for a Trojan-led imprompt-Q.


A perfect 50-something.


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


  • SSH x25 IC
  • Abe Vigoda x10 IC
  • LBAC F x15 IC *keep ’em up*
  • LBAC R x15 IC *keep ’em up*
  • Seal Claps x15 IC *keep ’em up*
  • OH Claps x15 IC *keep ’em up*
  • Light Bulbs x15 IC *keep ’em up*
  • Moroccan Night Club x15 IC *keep ’em up*
  • Tune-In Tokyo x15 IC

Scottish Optimism

  • 5 Merkins – sprint to the stage – 5 BBSU
  • 10 Merkins – sprint to the stage – 10 BBSU
  • 15 Merkins – sprint to the stage – 15 BBSU
  • 20 Merkins – sprint to the stage – 20 BBSU
  • 25 Merkins – sprint to the stage – 25 BBSU
  • 20 Merkins – sprint to the stage – 20 BBSU
  • 15 Merkins – sprint to the stage – 15 BBSU
  • 10 Merkins – sprint to the stage – 10 BBSU
  • 5 Merkins – sprint to the stage – 5 BBSU

Mary on the Stage

  • Low Flutter x25 IC
  • Dolly x25 IC
  • Rosalita x25 IC
  • LBC x25 IC
  • Thor’s Hammer to 5×20

Count off 1s and 2s: Cover and Move

  • Lay next to your partner in the prone position, P1 suppresses the enemy with cover fire while P2 get’s up, advances, and back down within 3 seconds while saying, “I’m up, he sees me, I’m down” to communicate to his partner. Once P2 is back down, he covers for P1 to advance. This continues until the team has made it to the stage. R&R

More Mary? Ok, More Mary.

  • Hold feet 6″ off the ground for 1 minute
  • Freddy Mercury x25 IC
  • Windshield Wipers x20 OYO
  • PlankORama – PAX call the variations
  • Greatest American Hero (Thanks, Foam!)
CountORama and NameORama

7 PAX > 1 FNG, welcome F3 “The King”!


Prayers for Muffy’s coworker whose wife is fighting for her life following a heart attack.


I shared a bit of my story today with the PAX. Their motivation is what keeps me pushing forward. Pom Pom and I also explained some of the contrasts between military life and civvy life. I enjoy Cover and Move, I think it is a heckova lot of fun, and a great team building exercise. Pom Pom said they did Cover and Move (or as the Army calls it “2 to 3 second bursts”) for punishment. It is a beautiful thing when these lives start blending together under the mutual banner of F3.


*Kingwood Turkey Trot*
> Immediately following The River WOD (time change to 0600-0700), the F3 River Ruckers will ruck in the 5K Kingwood Turkey Trot. We’ll fly the F3 banner, set up a table, and take up a collection for the L3 Foundation whose mission is to aid children and their families who are fighting childhood cancer. Sign up information here > https://runsignup.com/Race/TX/Kingwood/L3TurkeyDay5K

*Wreaths Across America*
> December 15, 2018 > 1100-1400. We plan to ruck from Greenspoint Mall to the Houston National Cemetery and back. More info here > https://waahouston.com

*BlackHogg Beatdown*

  • December  15th> Sponsored by “The Hogg” See H-Bomb for details


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.

Aye! Trojan