• When: 1/11/18
  • QIC: H-Bomb
  • The PAX: Shoog, Guitar Hero, TripleThreat, Bullseye (R), Britney, Beanie, Shots Fired!, Pace Car, Stakeout (R), Beta, H-Bomb (YHC)

11 PAX gathered for a Figure 8 Short Track BD at #thehogg.  Theme added some Winter Olympics inspired exercises.  The Figure 8 took us to pain stations that tracked a Figure 8 (Mosey to back lot of St. Theresa down Durford/Rodrigo Streets, Pain Station, Mosey down driveway through parking lot down Haskell to Pool Lot for Pain Station, then Mosey back to flags to make a Figure 8.  Short Track just ’cause the “8” could have been a bit larger, but also ’cause I like Short Track speed skating (I did long track in 2nd/3rd Grades when Short Track didn’t exist, neither did the 2′ long skate blades, busted lips falling flat on your face on the ice still does).  Should be a good show in Korea – my advice, pick a new sport each Olympics, makes it more fun to watch – I just checked the list of events, I’ve seemed to have watched all of them intently over the years, some favorites: Curling (the other National Sport of our Brothers of the Great White North) – recommend for a lot of beer drinking (that’s why they love it Eh); Short Track Speed Skating – allows for some contact jostling for position, but easily can be disqualified, the intensity comes in the last two laps – if you like football and replays, you’ll like Short Track; Bobsled/Luge/Skeleton – if you like auto racing, just as good with seat of your pants (literally) SPEED.  And don’t forget the Downhill to root for Lindsey Vonnnnnnnnnnnnnnnnnnn…


62°F, Cloudy


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

Warmup (Circle around flags):

  • Dennys x25 IC (Courtesy of 2.0 – SSH except bring hands to nethers with hands facing out in F3 gang sign – modify, required too much coordination, full motion overhead, slowed pace – PAX will need to improve form next time)
  • Hillbilly Walker x15 IC
  • Abe Vigoda x10 IC
  • Plyo Jack Burpee x7 OYO
  • Grass Grabber x10 IC
  • LBAC x15 IC
  • Reverse LBAC x15 IC
  • Ray Lewis in the Disco x15 IC
  • Ray Lewis in the Disco (Flapjack) x15 IC
  • Moroccan Night Club x16 IC (just ’cause it felt good)

Count off 1-2, Mosey to St. Theresa’s Parking Lot Double Applesauce

  • High Knees
  • Butt Kickers
  • Side Step Right
  • Side Step Flapjack
  • Karaoke Right
  • Karaoke Flapjack
  • Back Pedal

Circle Up for Short Track Circle Roll

  • SSH x15 (PAX Moving In Circle Counterclockwise)
  • SSH x15 (Flapjack – Circle Clockwise)

Simple DORA (to street, around ditch and back) – P1 Run, P2 Exercise, Swap, go to next exercise

  1. Hot Dog Ski Jump
  2. Curling Lunge (Lung alternating legs and alternating arms in a Curling Stone “throw” motion)
  3. Balls to Wall
  4. Ski Jump Plank (forehead to wall in ski jump prostration for the Six)

Mosey to Front Parking Lot, Double Apple Sauce – prancing Tulips (Tonya Harding style – with grit); turn left for Single File Indian Run to Pool parking lot

Circle up for IceeSnow Cups – Circuit Training

  • Knee Strikes x10 IC
  • Mountain Climbers x10 IC
  • Knee Strikes x10 IC
  • Hold Figure Skater Pose x5 IC (Nancy Kerrigan style)
  • Knee Strikes 10x IC
  • Hold Figure Skater Pose (Flapjack) x5 IC (Tonya Harding kiss)
  • Knee Strikes 10x IC
  • Surfer (Snowborder) Merkin x10 OYO (twist 360 opposite direction each time)
  • Knee Strikes 10x IC

RnR (led by Stakeout, giving YHC recovery from the extended counting)

Recovery Mosey to Flags

  • Ski Hop Burpee x3 OYO (x5 for EC – Britney Mandatory)


CountORama and NameORama

11 PAX + 0 FNG


TAPs to the Swendsen’s.  Strength in making it through the gloom today, take that strength for all that is important and pass it on.  A long moment of silence for a morning reflection.


Really what got me on this kick was the latest interest in Tonya Harding (with the “I, Tonya” movie out).  Like the OJ trial and the Anita Hill testimony on Capital Hill, public opinion back in the ’90s seems so ridiculous in some ways compared to today (in some ways it never changed).  Learning more about Tonya and where she came from and endured and how GREAT a skater she was, it really shows how public opinion (as well at the Ice Skating Federation) shunned such a true talent in the sport because she was “different.”  I recommend you take a look at this article:

Copy Link: www.nytimes.com/2018/01/10/movies/tonya-harding-i-tonya-nancy-kerrigan-scandal.html

Because I think it shows how strong she as one person can be with ALL the CRAP and UNFAIRNESS she had to endure and she still never let it change who she had really become, a one time GREATEST figure skater in the world.  It’s a story with many layers, but in a way, it should inspire us all to lead with strength regardless of what the System or Machine pushes down on us.  Some things nobody can take away from you, and we should never forget that.


*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.

– H-Bomb