• When: 09-09-17
  • QIC: Cruiser
  • The PAX: Steeler; Handful, Crosswalk (R), CobraKhan, Cradel Robber; Smokey the Bear, FNG-Bill Hardley AKA Twin Peaks, TP, YHC Cruiser (RR)

YHC brought out his bag of goodies and introduced the “Trinity” PAX to some CA inspired H.I.I.T. Tabata. Nothing better than #SmokingtheQ. We also found time to work in a healthy amount of “Mary” and brought out “Sally” to finish things up.


Clear 63* and 80% humidity


YHC is not a professional. F3 workouts are voluntary and FREE, you are here of your own free will. #YouAgainstYou. If you’re unable to complete an exercise modify as needed but use good form.  Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself. Circle up around the shovel flags.

Warm up:

  • SSH x 30 IC
  • Copperhead Squat x 20 IC
  • Abe Vigoda x 10 IC
  • LBAC x 10 IC forward and reverse
  • Moroccan Night club x 10 IC
  • Tin Soldier x 10 IC

CoP: H.I.I.T. – Tabata > YHC reminded the PAX that this round of exercises is designed to get the heart rate up and keep it up burning maximum calories. If  you feel light headed STOP IMMEDIATELY and modify. Now let’s get it on.

  • Jumping Squats x 20 seconds on followed by 20 seconds rest
  • Split Lunge x 20 seconds on followed by 20 seconds rest
  • Merkins x 20 seconds on followed by 20 seconds rest
  • Burpees x 20 second on followed by 20 seconds rest
  • Squats x 20 seconds on >>> at the end of 20 seconds of squats holding the down position for a 10 count
    • 1 minute rest then R&R or Rinse and Repeat the above x 4 to complete the Tabata

Let’s Mosey over to the soccer field and spend a little time with Mary. *Lexicon* Sweeper > during the mosey there is always a “Sweeper”, that person is in charge of the “6” insuring all PAX are kept together and never leaving a man behind or by himself. Thank TP for being the Sweeper.

More CoP: #MaryTime

  • LBC x 20 IC
  • Dolly x 20 IC
  • Rosalita x 20 IC
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Oblique Crunch x 10 IC – Each Side
  • Thors Hammer – 10 x 40 > Lots of Mumble Chatter and Midwife noises.

More CoP:  Mosey back to shovel flag with a little side shuffle left & right, back peddle. Circle up around the flags and say hello to “Sally”  > Sally is a song by Moby actual name is “Flower” from the movie Gone in 60 seconds.  When they say Bring Sally Up > the position of the exercise is Up, Bring Sally Down > the position of the exercise is Down, holding the down until you hear Bring Sally Up. We’re going to do

  • Merkins x 3:20 of “Sally”
  • Squats x 3:20 of “Sally”  > YHC modified due to time, cut this one a little short

Stretching time:

  • Pigeon Stretch x 30 seconds both left and right legs
  • Planks> Regular, right and left hand high
CountORama and NameORama

9 – PAX including 1 FNG > Bill Hardley (sp) F3 Name Twin Peaks. Welcome to F3 sir, no 1 night stands.


TAP’s went out for all in recovery mode from Hurricane Harvey and all those hunkered down in preparation for the arrival of Hurricane Irma in Florida.


YHC has a personal connection to League City, my first Texas home was here almost 30 yrs ago. I barely recognize anything, especially in the gloom. TP sure picked out a great location to hold the workouts, lots of wide open spaces and plenty of equipment to appropriate and work into the morning beatdown. YHC has to admit as I’m writing this 2 days later it’s still difficult standing up and doing anything that includes a squat. As always I’m honored to lead this great group of men.


  • F3Houston Anniversary Convergence – Saturday, Sep 30th
    • Eleanor Tinsley Park on Buffalo Bayou (Allen Parkway)
      • Alternate site if needed is Herman Park aka #MountHouston
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.


Lexicon: RED PILL: The choice every man faces between the hard-true and the easy-false.