• When: 09/04/17
  • QIC: Britney
  • The PAX: Weezer, Fireball, Holiday, El Blancó, Scalpel, Mr. Rogers, Kickstand, Leprechaun, The Wreck, Snowbird, Zelda, Cruiser (RR), The Glove (FNG, R), Webelos (aka We-Blow, FNG), Shots Fired!, Whiskey (R), Gemini, Vlasic, Duggar, Bag o’ Donuts (aka BoD, FNG), H-Bomb, Britney (QIC, YHC)

22 PAX posted at The General to celebrate the American worker on this first Monday of September 2017, also known as Labor Day.  Despite the PAX sleeping in an extra hour on this holiday, YHC ensured no PAX missed the opportunity to experience labor pains on this most appropriate day, and The General was most pleased.  A refreshing way to wind down a long week of post-Harvey clean-up, we were fortunate to see 3 FNGs join us ITG.


It was beautiful.  If you look at the historical weather data, our WO took place at exactly the coolest part of the day – 76° and 85% humidity.  Not cool enough to avoid gallons of sweat though.


YHC is not a professional instructor #IPlayOneOnTV.  F3 workouts are voluntary and free of charge #YouAgainstYou.  Modify as needed.  Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself.  Aye!

The Thang

YHC had received many requests for some Shock and Awesome to warm things up.  YHC decided to slow his roll a bit and lower the reps given the massive physical effort the PAX had been putting in to clean up Harvey’s mess recently.  Lower reps, but more iterations, we’ll see how that works out.  YHC also asked the PAX for permission to expand the normal 45-minute Monday WO to a full 60 minutes given the holiday.  Read on to find out how far we made it…


  • Burpees x 5 OYO
  • Side Straddle Hops (SSHs) x21 IC #GeneralBlackJack
  • Burpees x 5 OYO
  • Abe Vagoda x10 IC #StretchItOut
  • Burpees x 5 OYO
  • Grass Grabbers x10 IC #StretchItOutSomeMore
  • Burpees x 5 OYO
  • Merkins x21 CC
  • Burpees x 5 OYO #ThatsEnoughBurpeesForNow

The Thang

Double Applesauce Indian Run from the main parking lot all the way around The General to the back of the parking lot

Grizzly Six Pack

  • PAX line up on one side of parking lot
  • Knee Tuck Jumps x5 OYO
  • Bear Crawl to other side
  • Merkins x1
  • Crawl Bear (Reverse Bear Crawl) back to start
  • RnR x5, decreasing Jumps and increasing Merkins x1 each time (total of 6 reps each round)

Mosey to main parking lot, partner up 1s and 2s


  • P1 runs to light poles and back while P2 completes exercises AMRAP (as many reps as possible):
    1. Knee tuck jumps – while partner runs to 1st light pole and back
    2. Merkins – while partner runs to 2nd light pole and back
    3. Squats – while partner runs to 3rd light pole and back
    4. Burpees – while partner runs to 4th light pole and back #SaveTheBestForLast
  • Switch partners and repeat after each run

Jail break to the rehydration station for a brief 10-count then mosey to the Hall of Pain

Partner Big Boy Sit-Ups (BBSUs)

  • P1 does Wall Chair while P2 does BBSUs x20, x15, x10
  • Switch partners and repeat after each round

Mosey to the Courtyard of Pain

  • Step-Ups x20 IC
  • American Hammers x21 IC
  • Incline Merkins x21 CC
  • Step-Ups x20 IC
  • American Hammers x15 IC
  • In-n-Outs x15 IC
  • Incline Merkins x21 CC

Mosey back to the Shovel Flags for CoT

CountORama and NameORama

22 PAX, including 3 FNGs:

  1. Webelos (aka We-Blow) – proud papa Snowbird brought Webelos out for post-Harvey clean-up with his Cub Scout son, and he came out for his first WO after days of back-breaking labor!
  2. The Glove – proud papa Whiskey brought former attorney Dan Shapiro out, the name traces its origin to the original O.J. Simpson trial – “if the glove fits, you must acquit!”
  3. Bag o’ Donuts (aka BoD) – another Snowbird special, all the way from New Jersey.  YHC must’ve been hungry at this point, because a bag o’ donuts sounded appropriate for this New Jerseyan.


Many TAPs were offered for those affected by Harvey, especially those the PAX have had the privilege of helping.


YHC sits here writing this BB admittedly far later than planned.  The last few days have been relatively chaotic for YHC, due in large part to a broken ankle received during the following morning’s WO at The Hogg.  YHC learned first-hand how great the bonds we forge in the gloom can be as those PAX running alongside me when I fell and couldn’t get back up (#LifeAlert), stopped immediately to make sure I was ok (I wasn’t), and carry me back to my car, the proceeded to offer fluids, ice, a first aid kit and ultimately wrapped by ankle nice and tight.  The pain was immense, but it would’ve been unbearable without having these PAX to help me.  It’s only been a couple of days since the injury, and YHC has received countless TAPs, texts and phone calls to check on my well-being and progress.  What amazes YHC the most is that nearly all of these PAX were complete strangers less than 1 year ago, and many far shorter than that.  It goes to show the bonds that are built working out and facing the same physical struggles together, in the gloom (ITG).  Iron sharpens iron (ISI).  YHC has no doubt the most difficult part of recovery will be the inability to be working out ITG with his brothers.  Aye!


Upcoming Area of Operations (AOs):
  • Boerne – Sep 16th
    • Launch-Q : Hannibal in San Antonio
    • Get with The Bishop for details
  • Katy – Oct 7th
    • Launch-Q : Camo
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
  • Humble/Kingwood/Atascocita area – End 2017
    • Launch-Q : Cruiser
  • Sugar Land – Early 2018
    • Launch-Q : Inferno
Start EH’ing your friends and family for these upcoming AOs!!  Get with the above AO-Qs if you are available to help support these AOs.
  • Anniversary Convergence > Saturday, September 30th > Eleanor Tinsley Park (downtown)
    • 1st anniversary of launching F3 Houston, all PAX welcome (and great EH opportunity)
  • Houston Tough Mudder > Nov 11-12th, 2017 >5 Miles, 13 Obstacles, 1 Extraordinary Experience. Even dirtier than the Spartan Race, but just as much of a 2nd F team building experience.  More info here.  #CSAUP
  • Houston Spartan Sprint > March 24th, 2018 > 3-5 miles, 20-23 Obstacles. The Reebok Spartan Sprint: This is our shortest distance. It is perfect for athletes of all levels; from Spartan first timers to seasoned racers. The race is a fantastic test of your physical ability, but an even better 2nd F experience.  More info here. #CSAUP
  • GrowRuck Texas – Q1 2018

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 preferredComz 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.

Thank you for allowing me to bring the pain…