A small but dedicated group of 4 F3 soldiers paid their respects to The General by posting in the #Gloom for a no-slack #BeatDown.  General Purging provided the playground, and YHC did his best to bring the #BITCH and provide these soldiers with their #DRP of #Downpainment.


  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge (you’re here on your own volition). Modify as needed. Push yourself, but don’t hurt yourself #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!


  • Perfectly cool and dry at 61° and a low 39% humidity. Ideal conditions for #Downpainment…


  • Side Straddle Hops (SSHs) x 20 IC to #BreakTheIce around the Shovel Flags


  • Mosey on over to the General’s Practice Field (The Field) to get the blood moving
    • Four Corners Escalator
      • Starting in the middle on the long side of The Field, run the perimeter of the field, stopping at each corner to complete exercises
      • 1st corner: 15x Burpees, OYO
      • 2nd corner: 15x Burpees, 20x Merkins, OYO
      • 3rd corner: 15x Burpees, 20x Merkins, 30x squats, OYO
      • 4th corner: 15x Burpees, 20x Merkins, 30x squats, 60x LBCs, OYO
      • Run back to the starting point
    • Star Suicides
      • Starting in the middle on the long side of The Field, run to each corner and back to the starting point
  • Mosey on past the #TomatoBootCamp to The General’s Courtyard (The Courtyard) for a Ping Pong Escalator (#PainPong)
    • 10x Dips, IC 4-count (20 total) at first benches, then run to other end
    • 10x In-n-Outs, IC 4-count (20 total) at last benches, then run to other end
    • 20x Dips, IC 4-count (40 total) at first benches, then run to other end
    • 20x In-n-Outs, IC 4-count (40 total) at last benches, then run to other end
    • 30x Dips, OYO 4-count (60 total) at first benches, then run to other end
    • 30x In-n-Outs, OYO 4-count (60 total) at last benches
  • Mosey out of The Courtyard, hang a Ralph on Braes and another Ralph on Blue Bonnet to meet up at The General’s Staircase for some #PlankORama
    • Bear Tunnel with Merkins + a Lap
      • All Pax plank across handrails, starting at the top
      • First Pax drops and Bear Crawls through the tunnel while rest of the PAX do 1x Merkin as he passes underneath
      • Once the PAX exit tunnel, plank up at the end of the line
      • Once the PAX hit the end of the rail, lap around the stairs and back to the top
      • Rinse and repeat x1 (on 2nd rotation, run lap around median)
  • Mosey out of The General’s Staircase, hang a Ralph on Blue Bonnet and another on Stella Link to meet up at The General’s Backdoor Staircase (#BackDoorEntrance) for some more #PainPlanks
    • Walking Merkin Bear Tunnel + a Lap
      • All PAX members plank across handrails, starting at the bottom
      • Each PAX member does a Merkin, walking up the rails with each rep
      • Once PAX members reach top of the rails, run back around to the bottom
      • Rinse and repeat x1
  • Run a lap around The General’s Parking Lot (make room for the #TomatoBootCamp) and circle up at the Shovel Flags for COT

#CountORama and #NameORama

  • 4 men. A small, but dedicated crew! Aye!

#BoM (Ball of Man)

  • T’claps to Hookup for taking us out. The #3rdF pulpit is open to any PAX member. You are all #FreedToLead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.


  • Great workout today with a balance of cardio, upper body and core, low on the mileage, but high on the reps. For those keeping score at home:
    • We ran ~1.6 miles and burned ~500 calories
    • 60x each of Burpees, Merkins, Squats and LBCs
    • 120x each of Dips and In-n-Outs
    • Seriously feeling it after 3 straight workouts with heavy doses of Burpees #Downpainment #BeatDown #SmokeFest
  • Duggar and The Bishop reminded YHC that he forgot to instruct the PAX to run between certain exercises #HoldItAgainstMe. Plenty of pain to come!
  • The PAX had the privilege of working out in the presence of glistening #Tomatoes at the nearby #TomatoBootCamp
    • There is a frequent visitor to the General’s Parking Lot to do some #ThaiChi in the morning while admiring the view as well
  • Looking Ahead. A couple of workouts you don’t want to miss:
    • Inferno’s VQ #VirginQ this Saturday at 0700 at #TheHogg #DantesInferno will certainly smoke any member of the PAX strong enough to endure
    • #DoubleDown Redux this Saturday. With the recurring success of Saturday’s #DoubleDown, #Downpainment will begin at 0600, likely with a #StringOfPearls, followed by #DantesInferno at 0700 at #TheHogg. For those of you looking to get #Stronger (#NotABoyNotYetAMan), there is no better way than to #DoubleDown. #HitMeBabyOneMoreTime Think an hour workout is great? Just wait until you log 6 miles and 10k steps and burn 1,550 calories before 0800 #IronSharpensIron.
  • Remember to put the Emotional Headlock (#EH) on some FNGs for the Saturday workout. We need some more #homegrown F3 Houston PAX #ABH
  • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates and #MumbleChatter from the PAX. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
  • Backblast Comments. You’re likely reading this on F3Nation.com. YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter
  • F3 Apparel. T’claps to the PAX who are already sporting their own F3 logo gear. For the rest of you, order your Christmas presents now! #flythecolors The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com).


  • CSAUP: A CSAUP is any Second F gathering that is Completely Stupid And Utterly Pointless. An event that has no point to it, other than it is fun, e.g., Spartan Race, Mud Run, Tough Mudder, etc.
    • Duggar reminded the PAX of the upcoming Austin Spartan Race which will commence on May 20-21, 2017 outside of Austin (Reveille Peak Ranch). F3 Houston will be assembling team(s) to make the 4-hr journey, get dirty, feel accomplished, and drink some beer together.  Aye! (https://www.spartan.com/en/race/detail/1880/overview)
  • The F3 Lexicon provides the PAX with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (http://www.f3nation.com/lexicon/)

Thanks for allowing me to bring the pain