Exit Light! Enter Night! Take My Hand, Off to Never Never Land…27 brave Pax took their #DRP to post #InTheGloom for a rendezvous with the “Sandman” (our 50-lb sand bags).


  • YHC is not a professional instructor #clipboarder. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one. Take breaks if/when needed and/or modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!


  • 56° and humid #getyoursweaton

The #BigHeavy Thang 

  • Mosey to Mercy Street for COP
    • SSH x 20 IC
    • Little Baby Arm Circles Front/Back x 20 IC
    • IW x 20 IC
    • Windmill x 20 IC
  • The unsuspecting Pax mosey to the Sister of Mercy’s Backside, unaware of what waits ahead.
    • Along the way: Backpeddle, Side Shuffle L/R, Karaoke L/R, Butt Kickers and High Knees
  • Enter the SandmanPartner up and grab a 50-lb sandbag. #loveyoursack
    • Exit Light: Partner 1 does Burpees x 10 OYO, while Partner 2 runs a lap with the sandbag, then flapjack. Rinse-n-repeat x 5 #goodtimes. Plank for the #6: Regular, L/R Arm High
    • Enter Night:
      • Round 1: Partner 1 does Hip Slappers with feet elevated on the Wailing Wall, while Partner 2 runs out & back with the sandbag, then flapjack.
      • Round 2: Partner 1 does Peoples Chair on the Wailing Wall, while Partner 2 runs out & back with the sandbag, then flapjack.
      • Round 3: Partner 1 does Donkey Kicks on the Wailing Wall, while Partner 2 runs out & back with the sandbag, then flapjack.
      • Plank for the #6 – Regular, L/R Leg High
    • Take My Hand: Circle up
      • Round 1: Partner 1 does Squats x 10 IC with the sandbag, while Partner 2 runs a lap, then flapjack.
      • Round 2: Partner 1 does Overhead Press x 10 IC with the sandbag, while Partner 2 runs a lap, then flapjack.
      • Round 3: Partner 1 does Curls x 10 IC with the sandbag, while Partner 2 runs a lap, then flapjack.
    • Off to Never Never Land
      • Round 1: Partners do Hot Potato Sit-ups, passing sandbags back and forth x 20 each.
      • Round 2: Partner 1 Merkins x 10 OYO, while Partner 2 runs a lap with the sandbag, then flapjack.
      • Round 3: Partners do Hot Potato Sit-ups with sandbags x 20 each.
      • Round 4. Abbreviated due to time shortage. Merkins x 25 OYO. #stackyosacks
    • Mosey back to Mercy Street then Jail Break to the Parking Lot
    • Transition to Circle of Trust


  • 27 Pax, including a #dropin from North Charlotte. This is new weekday record!!! The records seem to be falling every week. T’claps Brothers! #momentum


  • 2 FNGs were baptized with sand (probably felt like fire and brimstone!) into #F3Nation this day.Welcome Wishes (Ken Smiley), The Abbott (Brian Souza). Great decision to post at F3, but tough workout for your first day!!! That was a #beatdown, plain and simple. Good news is that you survived it! Now come back for a #SecondHelping #NoOneNightStands
  • Shout out to Whiskey and Duggar for the EHs #ProudPapas
  • Brothers, we have great momentum getting FNGs out! Keep up the strong Emotional Headlocking work! #GiveTheGiftYouHaveBeenGiven Always Be Headlocking #ABH

BoM (Ball of Man)

  • Circle ofTrust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the Pax are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3. In my opinion, the BOM key part of the “glue” that binds us, as well as a key inspiration for us to grow and share F3 with others. I expect each of you has probably experienced at some point the special feelings that the COT, BOM and TAPs can elicit. These experiences remind us of the deep bonds of Fellowship, Faith and Trust we share. #commonhumanity  When members of the Pax feel safe enough to share openly very private and personal things, we can unexpectedly find ourselves in moments that can be transcendent, humbling and inspiring – reminding us all of our brotherhood and deepening our relationships with each other #Fellowship and our Faith. At this workout, we experienced two such moments:
    • TAPs were offered for Ruth Samuelson – wife of Little W, mother of McGee and brother of El Cardinal (all F3 CLT Metro) – who passed away after a long battle with cancer.
    • Beta offered thanksgivings for the improving situation with his daughters.
    • Steers asked the Pax to pray for his friend who has wandered offtrack, that he may be able to reconcile with his wife and family.
    • #IronSharpensIron not only in our workouts, but in our fellowship and faith together. AYE!!!
  • As a reminder, the #3rdF pulpit is open to any Pax member. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPsis a great way to do that.


  • The Beat Went Down!!! T’claps men, that was a tough workout. Nothing like spending 40 minutes exercising with a 50-lb sack… Iron Sharpened Iron today. AYE! #ISI
  • Tardy to the Pardy. There is #cominginhot (Fireball™), and then there was your Q on this day… coming in 2-3 minutes LATE! #kimzolciak Cobains brothers! I wasn’t #fartsacking – really. We have an Asia office, and work called… T’claps to Duggar for #disclaiming and getting the Pax to COP
  • Highlights From the Gloom
    • Fashion Statement. Grunge was rocking the Isotoners today. #DanMarino “No really, they are deerskin…” Kinda like a lambskin condom #fashionoverfunction
    • Ill Wind A Blowin’. Beta apparently fired for effect while doing his wall work, which forced an evacuation of nearby Pax. #toxicfumes #loudandproud
    • Merlot Spillage?!? There were unconfirmed reports that Cruiser, after partying too hard the night before, might have spewed. He denies this of course!?!
    • Universal Truth. Wet sandbags weigh more than dry ones… choose wisely! #justsayin
    • Lackin’ in the Sak’n. Ok brothers. Our sandbags have been well loved by the Pax over the past four months, and they are getting older (that is like 2.3 dog years). Like many aging, well-worn items, they are starting to wear out… choose wisely x 2! #leakysacks
    • New Hair Product. Speaking of leaky sandbags… Forget gel. The new hair product for today’s F3 Man is sand (at least when mud is not available!)… Whiskey was apparently a big user!
  • Looking Ahead. A few of things you don’t want to miss:
    • Spartan Race. Please sign up for the first official F3 Texas(combined Houston, Dallas and San Antonio Pax) #CSAUP  Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details on the race: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint  Key info:
      • 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?
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61
      • Why: #CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself
    • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
      • When: Saturday, March 25, 2017
      • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
      • Start Time: 0800
      • Event Q: Pace Car and Cruiser #Tclaps
      • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
      • Team Name: F3 Nation (Make sure you register under our team)
      • Donations: Pace Car and Cruiser are accepting donations towards obtaining a Silver Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $1000. #givewhatyoucan
  • F3 Apparel. T’claps to the Pax who are already sporting their own F3 logo gear. For the rest of you, I quote Cramer on Mad Money – “Buy, Buy, Buy!” #flythecolors The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com). Only 1 week left to order the two suggested items via links below:
  • @F3_250.What the heck is this?!? Well, it is a challenge to the Pax 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!?!). T’claps to Duggar who just completed the #F3twofiddy challenge this week. The Bishop, Britney, Cruiser and Duggar Hard Commits #HC for 2017. Time for YOU to step up for your own @F3_250 #accountability
  • 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:
    • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
    • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
    • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
  • Word of the Day (WOD)COBAINS: An insincere F3-style apology for something one is not really all that sorry about.#getoverit

It was an honor to #LockShields with likeminded men. Iron Sharpened Iron #ISI on this day, and the F3 Houston Pax is stronger for it! 

Aye! The Bishop