• When: 06/22/18
  • QIC: Trojan
  • The PAX: Cruiser (RR), Spicoli (R), Tib-Fib, Fairweather [coming in hot], Rainman, Rocky Top (FNG), 5-0 (FNG), Incubator (FNG), Ice Cream (FNG), Hallelujah (FNG), and Trojan (QIC)

11 PAX total with 5 FNGs.


74* with 77% humidity, and 100% sweat.


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.

The Thang

YHC led the PAX on a 2.75 mile String of Pearls.


  • SSH x25 IC
  • Abe Vigota x10IC
  • Grass Grabbers x10IC
  • Bat Wings x20IC (a crowd favorite)

Mosey to the Library Parking Lot (1/2 mile)

  • Merkins x10IC
  • LBC x25IC
  • Wide-arm Merkins x10IC
  • Reverse Crunch x25IC

Mosey to the Y-M-C-A (if you didn’t sing that as you read it, we can’t be friends) (1/2 mile): Count off 1s and 2s…

  • P1 WW1 Sit-Ups x10 OYO while…
  • P2 Planks (regular)
  • Alternate, and R&R until both reach 30

Mosey to the Shopping Center (1.25 miles)

  • P1 Monkey Humpers x10 OYO
  • P2 Sits in his Not-So Lazy Boy
  • Alternate, and R&R until both reach 30

Mosey to the Flags (1/2 mile) for a Flood of Mary and More Work with our Battle Buddy

  • Hurricane Hoedown!
    • Seated flutter kicks w/Hallelujah Hands x7IC
    • Flutter kicks with hands behind and body reclined x6IC
    • Regular flutter kicks x5IC
    • LBC flutter kicks x4IC
  • Greatest American Hero to the chorus of “Believe it or Not”
  • P1 Gas Pumps x10IC
  • P2 Al Gore (hug that tree, baby!)
  • Alternate, and R&R until both reach 30
  • P1 Burpos x10IC
  • P2 planks with arm high (alternate each set, regular for the final)
  • Alternate, and R&R until both reach 30
  • Thor’s Hammer to 5:20

A total of 2.75 mile String of Pearls.

Great mumble chatter, specifically during the Monkey Humpers and Al Gores.

CountORama and NameORama

11 total PAX > 5 FNGs


TAPs for Duggar’s brother and YHC’s Great Aunt. Cruiser explained the COT to the FNG’s and elaborated on the 2nd and 3rd F’s.


YHC learned to modify to accommodate the PAX. Cruiser stayed with the 6 and was separated for a portion of the route. YHC modified the route and plan to round everyone back up together and finish strong. It never gets easier, but you get stronger.


  • *GoRuck Light > Independence Day* Still Time to Sign Up
  • *F3TheWoodlands “The Shed” Launch*
    • Saturday, July 14th
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge


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.

Honored to lead – Trojan