• When: January 15, 2018
  • QIC: Detention
  • The PAX: DB, RoseBowl, Scalpel, Duggar, Cannon, Monty, The Bishop, Whiskey, Detention

Clear skies, 43 degrees


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

Warm up, Circle Around the Flag

  • Side straddle hops x 21
  • Grass grabber x 15
  • Little Baby Arm Circles x10 each direction
  • Abe Vigodas x 10

Mosey through the neighborhood doing an Indian Run, single file with 5 merkins at the back, to front door of Mark Twain Elementary where PAX counted off in pairs for a Dora including:

  • 75 derkins
  • 100 LBC’s
  • 125 lunges

Mosey to Pershing’s benches where PAX did:

  • Buble Merkins x 10
  • American Hammer x 15
  • Box jumps x 15
  • Buble Merkins x 10
  • American Hammer x 15
  • Box jumps x 15

PAX mosey up the quad and do three sets of:

  • Dirty Hookups x 15
  • Angry chair x 20

PAX mosey back to the parking lot for a final jailbreak back to the flags

CountORama and NameORama

9 Pax, no FNGs


The Bishop reminds us that today is Martin Luther King Day, and we should be reminded of the impact one man who aspires to lead can have on the world, and to remember him.


[Personal thoughts and lessons learned…]


[List all your announcements from the COT… some recent samples here…

*The Rocket – Sugar Land AO Launch*
> January 6, 2018 – 0630 hours – Sugar Land Memorial Park – Inferno has the Q
(The Rocket will have workouts Tue/Thu 0530-0615 & 0630-0730 on Sat’s)

*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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.

– DetentionIMG_1603