• When: 06/10/19
  • QIC: Leprechaun
  • The PAX: HUD, Fog, Caterpillar, Dunphy, Petrol, D^3, Skyhook, Mr Clean, Stripes

10 PAX posted at #TheCage on Monday morning for the first post-launch BD. YHC reviewed the Five Core Principles and demonstrated (with a few burpees) the importance of establishing and maintaining Standards.  Along the way YHC introduced a few new exercises and routines. The PAX did well and the future is so bright in Friendswood that you gotta wear shades.


Glorious! 82 degrees and about the same humidity.


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.


Agility Runs & circle up at the SFs

  • SSH xPAX IC (free of charge) – good way to count PAX
  • IW x 10 IC (open to all men)
  • Morpheus x20 IC (outside, rain or shine, heat or cold) – two stretches in one: efficiency
  • LBAC F/B x30 IC (led by men who participate in the workout in a rotating fashion, with no training or certification necessary) – shoulders before merkins
  • Merkins x25 CC (end with a Circle of Trust) – don’t get in the habit of only 10x IC
  • Absolution x5 IC – good idea to introduce new exercises in CoP rather than needing to stop and explain later on…btw YHC Q-fail: should’ve added J-Lo’s and Pickle Pounders
The Thang

Double applesauce, identify your partner, across the street to the picnic benches. Lining up DA is a fast way to partner up…faster than counting off 1-2.

Church Picnic

Partner work:

  • Leap frog to the SFs, wheelbarrow back,
  • Leap frog to SFs, wheelbarrow back,
  • End with 5 Absolutions each

Skyhook noted that his first F3 workout had the Church Picnic and he could only wheelbarrow “3 feet” – and this time he crushed it and has the Q Wednesday. A good reminder to all of us that we leave no man where we found him.

Deck of Life

It’s like the Deck of Death but more burpees and non-burpee cards are all face cards.

  • Hearts – burpees
  • Spades – squats
  • Diamonds – diamond merkins (YHC recommended civilian count)
  • Clubs – Moroccan night club

PAX take turns calling cadence. Men of The Cage – this is your AO. You are officially launched. Time to learn the cadence and step up to Q. If you haven’t Q’d yet, make it a goal to do so within the month. It won’t be perfect – don’t worry. You are all building The Cage together and so what if it’s not the greatest beat down the world has ever seen? The PAX are living third and will help you through it, and after a few Qs you’ll be rocking it and The Cage will be stronger for it.

Hammertime Half-Dora

  • 4-ct flutter kicks x50
  • J-Lo x100 single count
  • Pickle Pounder x150 single count (called for time)

YHC didn’t mention it, but the Hammertime Dora is named in honor of the Rocket’s Hammertime. He used end the Circle of Trust with something along the lines of “being better lovers”…hope the core work helps you with the M.

Merkins, AMRAP 1 minute…doesn’t always have to end with Mary. The Kingdom has the Merkin Relay, and a few minutes can be used to push the Standard for Merkins and/or BBSUs.

Switzer demo. Handy Q-tool when communicating to the PAX

CountORama and NameORama

10 PAX, no FNGs


Skyhook as the Q Wednesday; Snoop Dogg on Friday. Father’s Day 2.0 workout at the Trinity on Saturday. Star Course June 22, sign up or shadow if you can


Judy, Skyhook’s mom today is undergoing another femoral artery surgery. YHC took us with TAPs for Judy, seeking strength on the hard path rather than the false gift of the easy path, and gratitude for all the good in our lives.


It was an honor to take the Q for the first post-launch BD at The Cage. F3 Houston is here to support you. But – at the end of the day – every AO is up to the PAX there. Keep coming out, keep EH’ing, and step up to lead. The only thing missing in Friendswood is a strong Crocs game. HUD, you know what I mean.

As you saw today, there were a couple of Q fails and we kept moving. And you probably didn’t realize at the time that I had intended to cover the five core principles at the beginning rather than towards the end or that I forgot to add J-Lo’s and Pickle Pounders to the CoP. It’ll be like that when you Q – same as public speaking – you just keep going and most of the time no one notices. It’s a good reminder to YHC to keep working on my Q game.


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.

In Spanish, El Leprechaun is The
– Leprechaun