• When: 11/27/17
  • QIC: Britney & Duggar (co-Qs)
  • The PAX: Beanie, Duggar (co-Q), Britney (YHC, co-Q)

3 PAX gathered at the still-in-its-infancy Marathon for a game of pass-the-plates.  Duggar reached out to YHC the night before to suggest we coordinate outfits and both wear our rucksacks to the WO.  You shoulda been there!  Given the small number of PAX, and only 2 rucksacks between us, we decided to improvise some coupons by using the ruck plates found inside our sacks.  Luckily, YHC has an extra large sack and carries twice the normal man’s number of plates.  We now had 2 20lbs and 1 30lb plates to play with.  We quickly decided to rotate responsibilities and pass the Q along with the 30lb plate.  He who carries the weight … calls the shots…


Cool.  Crisp.  Perfect.


YHC is not a professional instructor #IPlayOneOnTV.  F3 workouts are voluntary and free of charge #YouAgainstYou.  Modify as needed.  Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself.  Aye!

The Thang

Warm-up with a little jack-off around the SFs

  • 26x SSHs
  • 10x Abe Vigodas
  • 26x Seal Jacks
  • 10x Grass Grabbers
  • 13x Smurf Jacks
  • 10x Tin Soldiers
  • 13x Smurf Jacks

Take a lap around the marathon ring to loosen up a bit then grab a ruck plate

  • 13x Kettle Bell Swings (KBS), Arm Curls, Skull Crushers (tricep extensions), BBSUs all with your ruck plate
  • Run a marathon lap
  • RnR x3, passing the ruck plates around – whomever had the 30lb plate called cadence

Quick count and reset for next iteration

  • 13x Lawnmower Pulls R/L, Squat/Curl/Overhead Press (isn’t this called a Grizzly Bear or something?), Flutter Kicks all with your ruck plate
  • Run a marathon lap
  • RnR x3, passing the ruck plates around – whomever had the 30lb plate called cadence

Finish off with a last solid marathon lap and meet at SFs for CoT

CountORama and NameORama

3 PAX.  0 FNGs.


TAPs for Karim “Smokey” Rashid, a colleague of YHC’s, who was notified Thanksgiving morning that his name was up for a heart transplant.  He’d been on the waiting list for quite some time, and his general health had been deteriorating recently, so this was especially good news, albeit, I’m sure it’s incredibly scary to get a call that you’re going to undergo a very serious surgery in a matter of hours.  Surgery supposedly went well, and TAPs are requested for his recovery and integration with new heart.

YHC took us out.  Short, sweet and to the point.


Beanie is a true gazelle.  Man, that guy takes off running like his shoes are on fire.  In the relatively efficient lap at The Marathon (roughly 1/5 mile), Beanie probably took Duggar and YHC by 50 or more yards.  So much for recovery mosey.

Never go anywhere without your rucksack.  You never know when you might need it, or its contents.  Today, it was a nice coupon improvisation that proved to deliver a simple, effective, painful workout.  The best kind!


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 bring the pain
– Britney