• When: 03/22/18
  • QIC: Triple Threat
  • The PAX: Smokey the Bear, TP, Boy Scout

4 PAX posted during the new Thursday time slot at #TheTrinity.


Perfect ITG weather.  60 F-ish. Not too hot, not too cold, and not very humid.


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.

Start with a mosey around the large circle around the shovel flags. 
  • Butt kickers
  • High knees
  • Side shuffle (both sides)
  • Karaoke( both sides)
Circle up for more warming up
  • SSH IC x 20
  • Twists IC x 15
  • Divebombers IC x 10
  • Mountain climbers x 15
  • 8-count body builders x 8
  • Monkey humpers x 15
  • Little baby arm circles x 20 (forward and reverse)
  • Morroccan night club x20
  • Tune-in Tokyo x 10
The Thang:
Mosey to the fresher smelling parking lot on the left park for Rings of Fire. 
American History X  OYO x4 
Till we wait for Smokey the Bear to finish a code brown/yellow. BTW, Pax should be taught how to “combat” pee (Growruck08 lessons learned) to avoid public urination fines or disapproving stares from non-Pax. We should all be drinking a ton of water before workout. Especially, with summer on its way.
Ring of Fire with song cadence run to the next parking lot for the next set
  • Leg version  – Walking lunges in a circle while Q sings Johnny Cash’s “Ring of Fire” When song ends, hold a Al Gore pose while each pax takes turns doing 10 squats (Clockwise and then Counter Clockwise)
  • Arm Version – Like leg version, except bear crawls instead of walking lunges, plank instead of Al Gore, and 10 push-ups instead of 10 squats (Clockwise and then Counter Clockwise)
Mosey to the playground for a Dirty McDeuce
Dirty McDeuce –  4 sets of 3 exercises done 12 times. Each set has one chest exercise, one leg exercise and one core exercise.  After each set of three exercises, you run a lap of a track
  • 8-count body builders (arms and legs)
  • Copperhead Squats (legs)
  • Big-boy sit-ups (core)
Due to time constraints we stopped after 3 sets then I asked the pax a question:
“Do you know how to turn a Dirty MacDeuce into a Dirty Sanchez?  Triple Threat makes you do dive bombers afterwards to give you a dirt mustache.”
Dive bombers IC x12


CountORama and NameORama

4 PAX, no FNGs


Prayers for any pax struggling with life and all our pax affected by cancer.

If you did not catch the F3 Rountable, please do. It is packed full of information on how F3  Lakewood in Florida started as a mustard seed and now is its own region. Definitely recommended for Pax that may be moving to a different city without a F3 group and for Pax that travel frequently for work. https://soundcloud.com/f3roundtable/bing-talks-f3lakewoodranch-mustard-seed
If you listen to the call, F3 Bing says that Pax that travel frequently (which I do) should share what they learned from visiting other AOs and even Q workouts at Mustard Seed AOs.  My thoughts when visiting other AOs, “That was a horrible beat down. I’m sure the pax of F3 Houston will love this!”  8-count body builders, reverse indian runs with pushups, and burpee sandwiches are a few of the fun exercises I’ve learned on my visits.
I recommend all Pax to share what they learned from other AOs.  This is how we grow and sharpen iron together.  I hope to Q a few workouts outside of Texas, especially the ones I’ve been to.



*Trinity Pre-Order Shirts*

Shirts go to order on March 30th – Get them while they are still available!

F3 The Trinity Pre-Order October 2021

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

*GoRuck Light Houston

  • Sunday, May 27th > 4-5 HOURS, 7-10 MILES. LIGHT = FUN ON A TEAM. AVERAGE COMPLETION RATE: 100%
  • Sign Up and more details>  https://www.goruck.com/event-12935/
  • Memorial Day is an opportunity to ruck for those who have served to preserve our freedom and paid the ultimate sacrifice…America’s Fallen. We build bridges between the civilian and military worlds at GORUCK, and Cadre and Ruckers alike are expected to bring a photo and a story of someone who lost their life during their service to our country. Never Forget.

*Capital to Coast Relay* 
> October 26-27, 2018 – Austin, TX to Corpus Christi, TX – More details here. F3 Plano says they have 8 slots if any of the Pax in Houston would like to join them.



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.

It was a honor and pleasure to be your Q.
– Triple Threat