• When: 07/11/19
  • QIC: Leprechaun
  • The PAX: House Divided (R, 2H), Beta, Retread, T-Shirt, Skyhook, H-Bomb, Guitar Hero, Weedwacker, Jackrabbit (R), OBJ (R), Obstacle

YHC spent a week in Wisconsin, and wanted to bring a little bit of the heartland to Tejas. Fried cheese curds, while delectable, do not support improved fitness. So, YHC looked to other aspects of the trip to bring back to the PAX.


Glorious! 82d and humid


Circle up around the shovel flags. YHC is not a professional. 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 #PushYourselfButDontHurtYourself.

  • Arm-o-rama (lightbulbs, LBAC F/R, Moroccan Night Club) x20 IC
  • Around the world lunges (12-count) x2 for demo purposes
  • Dolly & Rosalita x20 IC

YHC did a workout one day where I ran a loop around the neighborhood and did the Around the World Lunges x5 plus Dolly and Rosalita x20 IC (RnR x5), then ran another loop. I chose these exercises because my hips were tight, and as the PAX know, hips don’t lie.

The Thang

Grab two bricks for coupons and mosey at a fast clip past the GoT and circle up for:

  • Around the world lunges (12-count) x5
  • Dolly & Rosalita x20 IC

DA mosey to the three sets of bleachers for a little Dora 1-2-3

Lap: run around the bleachers, going up and down 3x each lap


  • Deep squats (A2G) with coupons x100 (Cannonball off the pier)
  • Swimmers (standing, crawl stroke) x200 (self-explanatory)
  • Reverse elbow push-ups x300 (kayaking and canoeing)

Last week we went to a water park and climbed 2,000 sets of stairs for the waterslides, and YHC thought, “Hmm. This is different. We haven’t done bleachers in a while.”

Lots of #mumblechatter about the bleachers and the reverse elbow push-ups

Walking 10-count then Dolly & Rosalita x20 IC.

Mosey back towards the shovel flags with a stop for Dolly & Rosalita x20 IC. Then jailbreak to the SFs, 10-count, and Dolly & Rosalita x20 IC.

Return the bricks and we out.

CountORama and NameORama

12 PAX. Good work, House Divided on your 2nd Helping


TAPs for The Bishop, speedy recovery, and for Retread’s family.


The PAX did not care for the reverse elbow push-ups. Part of it, I think, is because it’s a small movement. I wouldn’t want to have this reaction from the PAX every Q but on the bright side, it required a bit of mental toughness to stay focused. YHC will be curious if anyone feels them tomorrow.

Similarly, Dolly & Rosalita x100 is repetitive but the point was to hit some muscles and angles that we normally don’t hit – find something simple and make it hard. YHC will be curious if anyone feels them tomorrow.

The PAX can take heart that I got my worst ever case of fire ant bites on the second round of Dolly & Rosalita.


BlackOps at The Shed this weekend, courtesy of The Yard.

Beer Ruck 7/20


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.

Grateful to lead,
– Leprechaun