• When: 12/4/17
  • QIC: CC
  • The PAX: Britney, Jackrabbit, Lip Sync, Shots Fired!, Snowbird, CC (YHC)

6 PAX descended on The Marathon to stretch out our legs in the parking garage.


Houston winter, high 60s


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

A brief warm-up at the basketball court.
20x SSHs, IC
20x Arm Circles, IC
20x Tin Soldiers, IC
20x Merkins, IC
20x Squats, IC

Mosey around the park to the concrete benches

20x Merkins, IC
20x Little Baby Arm Circles, IC
20x Diamond Merkins, IC
15x Shoulder Presses, IC
20x Wide Arm Merkins, OYO
20x Dips, IC

Mosey to the parking garage (Up is to top of parking garage, Down is to bottom)
• Up the stairs
• 20x Squats, IC
• Down the stairs
• 20x Lunges, IC
• Up the stairs
• 15x Copperhead Squats, IC
• Down the stairs
• 14x Copperhead Lunges, IC
• Up the stairs

Partner exercises
Between you and your partner
• 50 pull ups
• 300 LBCs

• Down the Stairs
• 14x Copperhead Lunges, IC
• Up the Stairs

Partner relay race
• Partner 1: Suicide runs
• Partner 2: Al Gore (run 1) / Mountain Climbers (run 2)
• R&R

Mosey to the tennis courts
30 x Wall Taps

Mosey to the Shovel Flags
5x Daft Punk, IC

CountORama and NameORama

6 PAX.  0 FNGs.


TAPs for Karim “Smokey” Rashid, a colleague of Britney’s, who received a heart transplant on Thanksgiving.
TAPs for Jackrabbit’s M’s step-sister who is battling cancer.
Shots Fired! took us out.


For those who have not made it to The Marathon, come check it out.
While it’s outside the loop, you don’t need your passport to get there!


Get your F3 TX and Big Wheel patches from Britney.  These are great for your rucksack or any Velcro-backed surface you may have lying around.  And just in time for the holidays!  F3 TX = $5/ea.  Big Wheel = $10/ea (to honor our fallen brother, proceeds will go to his wife, Jessica, and family).

*December Merkin / LBC Challenge*
Merkins = 50 + 5x the day
LBCs = 100 + 5x the day
Total = 4,030 merkins + 5,580 LBCs for the month of December!
If you enjoyed November’s burpee challenge, this should really satisfy your holiday cravings for extra credit!  Seriously, this sounds like a lot, but these are basic exercises anyone can accomplish.  Push yourself!  Don’t fall behind – catching up wasn’t a lot of fun for the burpee challenge.  Aye!

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.

*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.

Thank you for allowing me to lead.
– CC