• When: October 20, 2018
  • QIC: Lambo
  • The PAX: YHC, Spicoli, Pom Pom, Muffy, Lucky Charms, Cruiser, and 2 FNG’s (Welcome Kickstand and Powderpuff)

A cool 67 degrees with 97% Humidity. A nice breeze and little rain during the workout.


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

After YHC welcomed the PAX with his masterful lingo for the disclaimer, we all grabbed our little darlin to escort throughout todays workout and cirlced up around the flags.


  • SSH x10 IC
  • Merkins x10 IC
  • Imperial Walkers x15 IC
  • Hillbilly Walkers x15 IC
  • LBAC’s x10 IC
  • Reverse LBAC’s x10 IC
  • Abe Vigoda x10 IC

The Pax then escorted their darlins to a nice open patch of sloppy grass and mud. YHC was inspired by #TheKingdom 2nd annual convergence exercise and had to introduce #TheRiver PAX to the routine.

To start, the PAX had to bear crawl while dragging their darlin about 15 yards and back to the starting point. Then followed this with 10 squats while holding their darlin. Repeat the bear crawl, followed by 10 squat presses with the darlin. The Pax was ordered onto their 6 while we did low flutter x 10 IC while holding their darlin in the air. Next exercise was Merkins on their darlin x 10 IC. If that wasn’t enough for the PAX, Rinse and Repeat the entire routine.

Then we took a nice Mosey lap to cool down.

At that point, our darlins were feeling pretty lonely being left in the mud during our mosey. So, YHC started another bear crawl with the darlins. no exercises in between. Bear crawl to the turnaround point and back 3 times. Once that was complete, we did 25 kettle bell swings with our darlins. Followed by low flutter x15 IC. Cruiser thought YHC was too tired to hear as he mumbled “Give me some more” facetiously. Unfortunately for him, I was very aware of the mumble chatter being that it was very few and far between. PAX then went back to the ground for more Mary. low flutter x 15 IC, BBSU’s x 15 IC, and more kettle bell swings x 20 OYO.

YHC decided to take a little break with the bear crawls. In stead, we lunge walked with our darlins. one round followed by Low Flutter x15 IC. One more round of Lunge Walks followed by more kettle bells swings x20 OYO.

The PAX thought we were getting close but there was plenty of time to spare. We then bear crawled with our darlins again. Once completed, the PAX escorted their darlins back to the flags for some closeout Mary and other exercises with our darlins.

  • Low Flutter x10 IC
  • Merkins x 10 IC
  • Squat Presses x 10 OYO
  • American Hammer x10 IC
  • Low Flutter x10 IC
  • High Flutter x10 IC
  • Dying CockRoach x10 IC
  • Low Flutter x10 IC (Extra Credit if you pressed your darlin whilst fluttering)

Those darlins sure are fun. They are really good companions on a Saturday morning.

CountORama and NameORama

8 PAX including 2 FNG’s: Spicoli, Pom Pom, Muffy, Lucky Charms, Cruiser, Kickstand (FNG), Powderpuff (FNG), and YHC


TAP’s to Cruiser’s friends family in Oklahoma as they deal with the sudden and tragic loss of their father.


Ruck-N-Run: November 10th following the Saturday BD. Helping to raise money for several veteran organizations.

Kingwood Turkey Trot: November 22nd following the Thanksgiving day BD. PAX will ruck the 5K carrying the flags and promoting F3 Kingwood (The River) and raise money to help fight childhood cancer.


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.

Honored to lead!
– Lambo