YHC did his best to bring the #BITCH and provide F3 Houston with adequate #Downpainment during his #VQ with a record-setting post of 21 Pax taking their #DRP of 100+ Merkins and 3+ miles (not bad for a weekday).


  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so take a break, ask for a demonstration and/or modify if you need to. Push yourself, but don’t hurt yourself #YouAgainstYou. Notify the Q (or better yet someone more qualified) of any serious medical conditions. Aye!


  • Nice and cool at 60° with slight mist in the air and 100% humidity. Perfect conditions for #Downpainment…


  • Side Straddle Hops (SSHs) x 22 IC to #BreakTheIce in the Parking Lot


  • Indian Run down the El Camino Real to Memorial Motor Speedway
  • Merkin Mile at Memorial Motor Speedway #FollowTheRules:
    • 20 Merkins OYO
    • Run 1 lap (~1/5 mile)
    • Rinse and repeat x 5 for a total of 100 Merkins and 1 mile run
    • Victory lap #ForThe6 #BabyOneMoreTime
  • Mosey over to the Fun Deck for some Russian culture
    • Russian Dips (Ruskies) x 20 IC #NewExercise #MyPrerogative
    • Step-Ups x 10 each leg OYO
    • Russian Dips x 10 IC #OopsIDidItAgain
    • Step-Ups x 10 each leg OYO
  • Mosey over to the Stadium Bleachers for a refreshing Six Pack of #Pain and some Stairway to Seven #WorkBitch
    • Six Pack on the back of the bleachers #Lucky:
      • Knee-Up x 1, Squats x 5 (total of 6 reps)
      • Rinse and repeat x 5, increasing Knee-Ups by 1 and decreasing Squats by 1 each time #GimmeMore
    • Stairway to Seven on the front of the bleachers
      • Bobby Hurley x 1
      • Incline Merkin x 1
      • The Climb up and down the bleachers x 1
      • Carolina Dry Docks x 1 (making Cornhole feel at home)
      • Hand-Release Burpees (HRBs) x 1
      • Rinse and repeat x 7 OYO, increasing reps by 1 each time (time got the best of us at 5 count … don’t #HoldItAgainstMe)
  • Mosey through the GOT back to the Shovel Flag
    • Gather around the Shovel Flag for COT.


  • 21 men. A new weekday record! Aye!


  • #SecondHelping#2Bagger Welcome back Bootstrap – great to have you out with us again! #NoOneNightStands #DRP Aye!
  • #DropIn Welcome Cornhole – visiting from Fort Mill (The Fort) and #VolunQd to lead the Pax on Thursday! Aye!

#BoM (Ball of Man)

  • T’claps to Cornhole 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.


  • T’claps to the Pax for making YHC’s VQ a success. #WhosUpNext?  Great workout today with a balance of cardio and upper body #Downpainment #BeatDown.
    • For those keeping score at home, we ran just over 3 miles and burned 550 calories. YHC’s back and shoulders are feeling it.
  • Introduced a few new exercises to the Pax:
    • Russian Dips (aka Ruskies) – Like a regular Dip, extending 1 leg at a time on each dip #Prisyadka #GoogleIt  This seemed to be a popular one, so YHC will try to submit to official F3 ExerCon.
    • Bobby Hurley – When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
    • Hand-Release Burpees (HRBs) – Like a regular Burpee, but laying down flat and raising hands of the ground in the down position.
  • T’claps to Bootstrap for #CominInHot on his man-powered machine for his #SecondHelping. #SH #2B
  • Half the Pax witnessed Nature’s Glory with a massive shooting star flying across the sky during #WarmUp. #ThroughTheGloom
  • T’claps to the #TrackMaster at Memorial Motor Speedway for keeping us in line. #LayingDownTheLaw #PassOnTheLeft T’claps to Cruiser for trying to EH the #TrackMaster in the middle of his tirade #ABH. Traffic on Memorial Motor Speedway was pretty heavy this morning – always check the local traffic report before posting up.
  • T’claps to Inferno for sticking it out for the entire Workout today. Brazil needs more weekday holidays.
  • Looking Ahead. A couple of workouts you don’t want to miss:
    • Cornhole’s Guest Q #VolunQ this Thursday. A man has traveled half way across this country to show us how it’s done back East. Anyone from an AO called The Fort deserves respect!
    • #DoubleDown Redux this Saturday. With the success of last Saturday’s first official #DoubleDown, we will be offering another round this coming weekend. Always be headlockin’ to increase our count at both workouts #ABH #Downpainment begins at 0600, with a second helping at 0700 at The Hogg. 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 on some FNGs for the Saturday workout. We need some more #homegrown F3 Houston Pax #ABH
  • 2ndF / TTT (ThirstyThirdThursday). Happy Hour this Thursday to expand on the Second F #Fellowship – 1800 @ the Kirby Ice House. Good weather should make for some good sightseeing. Remember, 2F event (e.g., Happy Hour) every third Thursday of the month.
  • 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!  Don’t wait for Black Friday or Cyber Monday #flythecolors The Official Gear Store of F3 Nation is Mud Gear (f3.mudgear.com). Two suggested items to order via links below:


  • Weinke: A Q’s list of the Exercises he intends to call at a Workout that he writes down and carries with him.
    • 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 VQ