◾ When: 07/26/17

◾ QIC: Hookup

◾ The PAX:   Dugger, Whiskey(R), Monty, Cruiser(RR), Scalpel , El Blanco, The Wreck, Fireball, Kickstand, Britney, Disco(FNG),  Hookup(QIC)

11 PAX and 1 FNG posted at #TheGeneral for a little dance with YHC’s little lady friend Dora. Whiskey corralled another FNG.  Welcome to the gloom Disco.


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions.


Balmy 86 degrees, 85% humidity. Wind SSE 4.  Felt like 85 degrees.

#Warm Up

  • 30x SSH
  • 20x Imperial Walkers
  • 10x Abe Vigoda
  • 20x Ray Lewis
  • 10x Grass Grabbers
  • 10x Tin Soldiers

Mosey around the block to back of school.

# The Thang


  • 100 Merkins
  • 200 LBCs
  • 300 Squats

Mosey to the bench

  • 20x American Hammer
  • 20x Step ups OYO
  • 20 x In and Outs

Mosey to the wall.

  • 20x Dirty Hookup
  • 20x Donkey Kick OYO
  • 5 x Wall Decline Merkin

# Cool down

Mosey to the light pole.

  • 40 yd sprint
  • 20x Low flutter
  • 40 yd sprint
  • 20x Dolly
  • 40 yd sprint


CountORama and NameORama:


**League City Launch August 5.**

**Anniversary Shirts can be ordered here: https://f3.mudgear.com/products/f3-houston-anniversary-shirt-pre-order?variant=46865511891



11 PAX