• When: 01May18
  • QIC: Beta + Liquid Plumber Co-Q
  • The PAX: Cruiser, Duggar, Gemini, Snoop Dog, Beanie, Taco, Barney Fife (DR), Shots fired, Jackrabbot, Brittany, Haggis, Whiskey, Liquid Plumber, YHC

15 Pax with a strong down range visit from Barney Fife.  If you’re going to go down range, planting yourself next to the Q then smoking him on every exercise is a good look. I am not sure BF even broke a sweat.


True spring has sprung, 72 degrees and some humidity. Clear skies.


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.  YHC had to repeat several times, as there was much mumblechatter. #PushYourselfButDontHurtYourself #feltlikeaflightattendant #putyourmaskonfirst

The Thang
Okay, since you never saw a backblast from the official launch of broga, here’s a bit on what we did yesterday.  I have named this the Cowabunga, thanks to Bishops comment on low plank (Chaturanga Dandasana in Sanskrit).  We walked through 5 of these in sort-of-cadence then did 5 OYO.  One breath, one move; breathe in going up and out going down.
Down dog
Feet to hands
Half lift
Stand with hands in air
Half lift
Drop to High plank
Low plank
Up dog
Down dog
Picture for clarity and thoughts on form, more information on this sequence here
Mosey to lost playground
Liquid Plumber worked his way through calling the exercises with some supervision from Duggar, as YHC is not a professional….
Aiken Arms
20 merkin
20 derkins
20 incline merkins
20 dips
Plank for the six
Aiken legs
20 squats
20 box jumps
20 lunges (10×2)
20 split jack
RR at 15, 10, and 5


Mosey back to flags
American Hammer 20 IC
Squats 20 IC
Swimmers 20 IC
Low flutter
High Flutter

CountORama and NameORama

15 pax finished strong, the video shows the results.  Great to have our BF from DR


Duggar asked the class who did their homework and several kids were looking down at their desks.  See Inferno’s note on EHing, and also note a quote from a guy YHC brought to yeasterday’s downtown lunch “Man, after meeting all these guys it’s a whole lot more likely I’ll make it out.”  Also- Duggar will do your homework for you if you just put him in physical proximity to your potential FNG.

TAPs of thanks for successful pregnancies to date for Brittney and Shots Fired M’s, and the gift of fatherhood for those of us in that club.  Continued healing for Cruiser’s sister and Duggar’s brother.


Interesting how each of the pax reacts to the demands of a complicated yoga warm up, and YHC appreciates feedback if you have any.  It felt great for YHC to share this part of life with the pax, and to see how it impacts each of them.  YHC will continue to drag these types of exercises into the workouts, so be ready.  Below are some woo-woo quotes about the “Cowabunga”, known around the world as Surya Namaskar or Sun A Salutations.  Careful of the yoga Kool-Aid, it is tasty and served by fit people in spandex.

“the sequence not only wakes up the body but also calls us to stretch our minds and spirits to the corners of the universe, allowing us to feel the vast expanse of the cosmos within the movement of our bodies.”

“Contemplating the vitality you receive from the elements allows you to go to a deeper level of participation with the movements of the sequence.”


*Kingwood AO Launch*
> June 2, 2018 – 0630 hours – Kingwood Town Center Park – Cruiser has the Q
(Workouts Tue/Thu 0530-0615 & 0630-0730 on Sat’s)

*Woodlands AO Launch*
> July 14, 2018 – 0630 hours – TBD Location.  Kool-aid and Carpool are the Site Q’s

*May Running Challenge*
> AO Q’s recruit members for a little friendly competition.  Hogg has Britney, Taco, and Fresh Prince, just sayin…  Keep track on Band.  Push yourself. #NeverTooLateToStart.

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


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.

– Beta