• When: Workout date: 08/23/17
  • QIC: Lil’ Papi
  • The PAX: Stakeout, Kickstand, El Blanco, The Wreck, Fixer Upper, DB, Hook Up, Vlasic, Britney, Boring, Leprechaun, Monkey, Gingerwood, Disco, Cruiser, Duggar, Lil’ Papi

17 PAX posted at #TheGeneral for Lil’s Papi’s inaugural Q. Pax pushed hard for a high intensity Wednesday morning burner.


Sauna Drippy


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 #GetOutWhatYouPutIn

Warm Up
  • Side Straddle Hop x10 IC
  • Plank Shoulder Touches x10 IC
  • Imperial Walker x10 IC

The Thang

  • Line up at first light pole
    • Run to light pole #3, 10 burpees
      • Return to start, 1 burpee
    • Run to light pole #4, 20 merkins
      • Return to start, 1 burpee
    • Run to light pole #5, 30 LBC
      • Return to start, 1 burpee

Rinse repeat x2

Partner up for 11’s

  • Run to light pole, 10 high five partner push ups
  • Run to start, 1 partner sit up
  • Continue until 1 push up, 10 sit up combo

Mosey to courtyard benches

  • Step ups, alternating legs x20 IC
  • Derkin x10 IC

Rinse repeat x3

Mosey to parking lot and find your partner

Wheelbarrow w/ partner (switching wheelbarrow at each light pole)

  • Light pole #1, 10 merkins
  • Light pole #2, 10 LBC
  • Light pole #3, 10 merkins
  • Light pole #4, 10 LBC
  • Run back to start


  • Light pole #1, 10 merkins
  • Light pole #2, 10 LBC
CountORama and NameORama

17 PAX.  0 FNG



Thanks for helping out this first time Q.  Looking forward to the next go.


Upcoming Area of Operations (AOs):
  • Boerne – Sep 16th
    • Launch-Q : Hannibal in San Antonio
    • Get with The Bishop for details
  • Katy – Oct 7th
    • Launch-Q : Camo
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
  • 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.

until next time…
Lil’ Papi