4 PAX posted at #TheHogg for a String of Pearls.


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions. Mosey and circle up around the flag


Glorious! 65 degrees 90% WET.

Warm Up

SSH x 25 IC

Copperhead Squat x 20 IC

Abe Vigoda x 20 IC

Grass Grabber x 20 IC

The Thang

Mosey over to the Fun Deck for some pullup action. 10 OYO with partner spot if needed.

Mosey west on El Camino Real to the next pullup station

10 Pullups OYO with partner spot if needed

10 Derkins

Q-Modify due to 1 PAX gassed almost to redline, reversed course, little slower pace back to the Fun Deck

The American Hammer x 20 IC

The Dip x 20 IC

10 Pullups OYO with partner spot if needed


Mosey back to the flag stopping 100 yards short for a mix of Animal Walk OYO and then mosey back to the Shovel Flag.

CountORama and NameORama:

4 PAX, 0 FNGs.



  • Spartan Race June 21. Gonna be fun – if you haven’t signed up, HC now!
  • GrowRuck June 9-11. Plenty of time left to train, let’s get the HC count up!
  • Cruiser has a hookup for rucking plates.


  • The Bishop
  • Safe travels to those heading DR for the long Easter weekend


Thanks to Camo for taking us out.



YHC was pretty toasted by the end of the abbreviated 6-7 due to GrowRuck training earlier that morning with TP and Duggar. 4.25 miles with 30#’s, pretty good clip with some squats, stairs, lunges thrown in for good measure. Kudos to Chaser for showing up after a 2 month+ hiatus and hanging in there. Welcome Back Kotter> TAP’s for your business locally to pick up and fewer DR excursions.

Quick Reminders

Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint 

Key info / How to sign up:

  • When: Sunday, May 21, 2017
  • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
  • Event Q:We need one for the F3 Houston PAX. #leadership opportunity. Who wants it?
  • Registration Info:
    • Event:Spartan Sprint (NOT the Super)
    • Heat: Sunday Morning, 1115-1200 Heat
    • Team Name: F3Texas
    • Password: Fish61
  • GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. You don’t want to miss this! If you’re sitting on the fence about this event, sign up today. This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the Leadership Development training that the PAX will be exposed to over the course of the GR03. As a FenceSitter, you will have nothing but regret for a long time to come, as the PAX that do participate come back and retell story after story of this transformative experience. So, don’t miss out – sign up!   http://bit.ly/2nWxT5H
  • More GrowRuck03 information here>>> http://f3nation.com/2017/04/16/growruck-03-nola-june-9th-11th-2017/