• When: Nov 18, 2017
  • QIC: Cruiser
  • The PAX:  Soccer Mom, Heavy Weight (RR), Cubby (R), Power Plant, Heisenberg, Dustin Roberts (FNG), Chocolate Stogie, Milton, Dave Sandorf (FNG), Sheldon, Mr Peabody,

Cool but at least it’s windy 65* & 95% WET


YHC is not a professional. F3 workouts are voluntary and FREE  #YouAgainstYou. Modify as needed. If you have any serious medical conditions notify someone #PushYourselfButDontHurtYourself.

The Warm Up
  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Grass Grabber x 10 IC
  • Merkin x 10 IC
The Thang

Rumor has it that the St Louis AO is one of the most beautiful. Well this little treasure of the mid-west is not only one of the best laid out but given the time of the year with all the leaves changing colors it sure brings back many fond memories for this transplanted Yankee.

CoP: Mosey from the Shovel Flag to Niagra Falls for some Texas Size Fun

Round #1: H.I.I.T. > Tabata Style Designed to get the heart rate up, if you feel light headed at any time stop immediately

  • Bobby Hurley x 20 seconds on & 20 seconds off x 4 rounds
  • Merkin x 20 seconds on & 20 seconds off x 4 rounds
  • Burpee x 20 seconds on & 20 seconds off x 4 rounds
  • Squat x 20 seconds on & 20 seconds off x 4 rounds

Round #2: Mosey over to Shovel Flag for some quiet time with Sally. From Gone in 60 Seconds, Song by Moby, Bring Sally Up

  • Merkins up on call *Bring Sally Up* and down on call *Bring Sally Down* **HOLD the down until they say Bring Sally Up*
  • Squats> Same routine as above, much Mumble Chatter was heard. Feel The Burn

Round #3: On your 6, always time for Mary

  • LBC’s x 20 IC
  • Low Flutter x 20 IC
  • Dolly x 20 IC
  • Oblique Crunch x 10 each side IC
  • Thors Hammer > goal 5 x 20 < goal accomplished
  • Plank around the world. Q called different plank positions while 1 of the PAX runs around the circle

Round #4: Cool Down and Stretch time

  • Pigeon Stretch each leg x 30 seconds
  • Figure 4 Piriformis stretch x 20 seconds each leg
  • Abe Vigoda x 5 IC
  • Grass Grabber x 5 IC
CountORama and NameORama

12 PAX with 2 FNG’s Dustin Roberts – 33 – aka F3_Magellan & Dave Sandorf – 35 – aka F3_Tony the Tiger. Welcome FNG’s


This is the time to discuss upcoming events, announcements and TAP’s (thoughts and prayers). Blue Bag Weekend as Cub Scouts around St. Louis area are asking for donations for the area food bank. Great opportunity to give back to the community. No TAP’s offered up locally so YHC asked that my SIL-Vicki and DIL and 3.0’s are kept in everyone’s TAP’s.


YHC discussed how important it is to continue to Head Lock all the time. Just as we were brought into the group there are thousands of men in the community that need F3. It’s free> Give It Away < It’s important that we turn around the direction this country is headed in through leadership of the men of F3.  I further explained how F3Nation and especially my fellow brothers of the gloom in Houston have been my rock during the last 7 weeks. Without this group of men I don’t know where my head would be. I remain eternally grateful for the love and support I have been shown by the men of F3. As always, it’s an honor to lead this group of men.


Upcoming Area of Operations (AOs):
  • Wednesday workouts starting 11/22 time TBD. If you’re not on Twitter sign up and Follow F3StLouis 
  • Highly recommend the St Louis PAX look into “BAND” app for a private means of comms. F3 Houston loves this format
  • Everyone is cordially invited to join us any time you’re in the area and GrowRuck Tough Texas Feb 24-25

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.

Cruiser – Out