• When: 08/14/2017
  • QIC: Hookup
  • The PAX: Dugger, DB , Rosebowl, Detention, Mister Rogers ,Red Bull , Fireball, Scalpel, Gemini, Kickstand, Britney, Hookup(QIC)

12 PAX posted at #TheGeneral for a gorilla walk inspired beat down.  YHC’s M enjoys perusing YouTube for new ways to inflict enjoyment on the PAX.


Uncomfortable 81 degrees, 85% humidity. Wind 5 mph S


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions

Warm up
  • 30x SSH
  • 10x Abe Vigoda
  • 10x Tin Soldiers
  • 10x Grass Grabbers
The Thang

Mosey to the bench

  • 20x Dips
  • 20x American Hammer
  • 10x Box Jumps OYO

Rinse and Repeat

Mosey to McGovern Park

  • 20x Burpees
  • 20x J-Lo’s

Mosey to front of school.

  • 10x Merkins
  • Gorilla walk across parking lot
  • 10x Big-boy sit-ups
  • Backward Gorilla walk

Rinse and Repeat 3X

Mosey to courtyard

  • 15x Dirty Hookups
  • 20x Hip Slappers
  • 15x Dirty Hookups
Cool down

Mosey to the flags.

  • 20x Plank Jacks
  • 20x LBC
  • 20x Dolly
  • 20x Staying Alive
  • 10x Dugger called exercise that YHC does not remember the name to.
  • 20x Rosalita
CountORama and NameORama

12 PAX




**** Convergence: 1st Anniversary of F3 Houston.  Eleanor Tinsley Park September 30th****

Upcoming Area of Operations (AOs):
  • Katy – Oct 7th
    • Launch-Q : Camo
  • Austin – Oct 28th
    • Launch-Q : Hannibal in San Antonio
  • Humble/Kingwood/Atascocita area – End 2017
    • Launch-Q : Cruiser
  • Sugar Land – Early 2018
    • Launch-Q : Inferno
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.

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 preferredComz 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.