17 PAX paid homage at The General for an animal-style beatdown by suicide. Have there ever been so many bears in Houston? Someone better call animal control…


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


  • 73°, 59% humidity and calm at the start. 65°, 57% humidity and gail force winds at the end. #SkyQspeakingtous


Circle up around the Shovel Flag for CoP

  • SSH x21 IC #BlackJackHomage
  • Abe Vigodas x11 IC #NiceAndSlow
  • Imperial walkers x21 IC
  • Grass grabbers x11 IC #StretchItOut


Mosey down to the far end of the General’s Parking Lot for some Bearway to Heaven (YHC called this Bearicides at the time)

  • PAX line up along last parking line
  • Bear crawl to first line and back
  • 1x Burpees at the starting point
  • RnR in suicide form, add 1x burpee each round (stop at 7 parking lines and 7x burpees) #WarmUpIsOver

Partner up 1s and 2s then mosey over to the Hall of Pain for some People’s Sit-Ups

  • Partner 1 People’s Chair on the wall
  • Partner 2 20x big boy sit-ups with feet locked #extracreditforhandslapattop
  • Switch partners and RnR 5x (total of 100x sit-ups / each)

Mosey back to the Parking Lot for some Webbicides

  • PAX line up along last parking line
  • Suicide runs to each of 5 light poles down the parking lot
  • At each turn, PAX complete merkins, increasing 2x reps each time (1st stop = 2x merkins, 2nd stop = 4x merkins, etc. to 20x merkins at the end) #Smoked

Animal March

  • PAX line up along last parking line
  • Duck Walk to first light pole
  • 10x merkins OYO
  • Bear crawl to 2nd light pole
  • 10x squats OYO
  • Kangaroo hop to 4th light pole #thiswasfunenoughtogothedistance
  • 10x merkins OYO
  • Bear crawl to 5th light pole
  • 20x monkey humpers #crowdpleaser

Jailbreak back to the flags for CoT


  • 17 PAX. Strong showing. T’claps Brothers!
  • Second helping (2H) from Gemini. Welcome back! #NoOneNightStands


  • No FNGs. Let’s keep #EHing and keep growing The General.

#BoM (Ball of Man)

  • Announcements:
    • Spartan Race on May 21;
    • GrowRuck June 9-11 in New Orleans
    • Second F > Fellowship > Thursday, April 20th at Kirby Ice House > 1730 hrs, be there!
    • Discussed the potential of starting a Monday workout at The General – possibly this coming Monday 4/10/17. More to come from Comz Q.
  • T’Claps to Cruiser for taking us out today.


  • Animal Style again today, boys. YHC thinks The General lends itself to suicides, and what better way to mix up a suicide than with some animal influence? Bonus is an effective beatdown.
    • For those keeping track at home, we ran (or crawled) ~1.0 mi and burned ~420 calories while doing 110 merkins, 100 sit-ups and 28 burpees! Aye! #SolidSmoke
  • T’Claps to Cruiser for wearing his 20 lb rucksack for nearly the entire workout again. Making the rest of us look bad! #OldManStrong

    Spartan Race. https://www.spartan.com/en/race/detail/1880/overview?filter=sprint

    • When: Sunday, May 21, 2017
    • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
    • Event Q: We need a Q for the F3 Houston Pax. #leadershipopp Who wants it?
      • Leprechaun, I’m lookin’ at you #SteppinUp #TakingCharge
    • Registration Info:
      • Event:Spartan Sprint (NOT the Super)
      • Heat: Sunday Morning, 1115-1200 Heat
      • Team Name: F3Texas 
      • Password: Fish61
    • @F3_250. A reminder today to challenge the PAX (#YouAgainstYou) to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). Time for YOU to step up for your own @F3_250 #accountability
      • Check the F3 Houston Google Sheet to track your progress.
      • Tweet your weekly workout count to @F3_250 with the hashtag #F3TwoFiddy every Saturday to log on a national level.
  • GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Details to follow. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited!
  • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch: Band (download the app), Twitter, Facebook, F3Nation.com
  • F3 Swag. T-shirt orders for The Hogg are closed, but place your orders on the Wait List to build us up for another order. Also, check out 2017’s limited time National Race Jersey at: https://f3.mudgear.com/collections/2017-official-f3-race-jersey-pre-order. Git some!


  • Word of the Day (WOD): CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

Thank you for allowing me to bring the pain!