• When: 12/11/2017
  • QIC: Kings Point
  • The PAX: Buble, Duggar, Gemini, El Blanco, Quarterback, The Wreck, Hecho, Detention, Whiskey, Kings Point

There was a good bit of grumbling about the cold and then the layers started coming off.  Really awesome experience with the ab-o-rama calling in a flock of low flying ducks.


43 degrees, clear, 64% humidity, little wind


YHC is not a professional and doesn’t write long BBs. 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


  1. Copper head squats x 22
  2. Reverse lunges x 21
  3. SSH x 21
  4. Imperial Walkers x 21
  5. LBAC x 21
  6. RLBAC x 21
  7. MNC x 21
  8. Copperhead Merkins x 21
  9. SSH x 21


  1. Indian run to smoking benches
  2. Tabatas
    1. Skull Crushers L and R
    2. Dips and Hopping Incline Merkins
  3. Ab-o-rama
    1. Low flutter
    2. Rosalita
    3. X factor
    4. Ballerina situps (Buble)
    5. Etc. etc.
  4. Sally Push up song
CountORama and NameORama

10 PAX with no FNGs.  Hecho was there for second helpings.


Prayers for GrowRuck and encouragement for all to participate.

Prayers for the science teacher at St. Marks that passed away and for the students and community effected.

Praise for how my career discussions are progressing.


Honored to lead this morning.  Really enjoyed the ab-o-rama as I think this gives everyone a small sample of being Q and how easy it can be.  I truly appreciate all the prayers and support through the past few months and look forward to seeing how the New Year will develop.



*Christmas Service*
> Whiskey mentioned the service at St. Marks on December 20 which has a particular focus on people who have experienced loss and for whom the Christmas season is not as easy.  Please see Whiskey for more details.

*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.

God steer thee well,
Kings Point