• When: 03/10/18
  • QIC: Lambo
  • The PAX: Cruiser, Tortuga, & Lambo
3 PAX Posted for the Inaugural #NOMAD Beatdown in the #HKA (Humble/Kingwood/Atascocita) Area. No FNG’s braved the gloom to experience what the VQ had in store.

Perfect conditions, 66 degrees, cloudy with moments of light rain, 85% Humidity


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Warmup at Flags:
10 Merkins IC
20 Little baby arm cirlces IC
20 Reverse little baby arm cirlces IC
15 Abe Vigodas IC
Mosey lap around the Island

The PAX then concocted a brutal Doracide which will haunt dreams for many workouts to come.
For ease of writing, I will explain what I will refer to as the “cycle” The cycle is as follows:
Mosey to Pain Station 1 – do 1 Burpee
Mosey to Pain Station 2 – do 2 Burpees
Mosey to Pain Station 3 – do 3 Burpees
Mosey back to starting position

Round 1:
15 Merkins OYO, followed by the cycle
15 Merkins OYO, followed by the cycle
20 Merkins OYO, followed by the cycle
Totals 50 Merkins and 18 Burpees
Round 2:
33 Squats OYO, cycle
33 Squats OYO, cycle
34 Squats OYO, cycle
Totals 100 Squats and 18 more Burpees
Round 3:
50 LBC’s OYO, cycle
50 LBC’s OYO, cycle
50 LBC’s OYO, cycle
Totals: 150 LBC’s and 18 more Burpees
Round 4:
50 Lunges (25/leg) OYO, cycle
50 Lunges (25/leg) OYO, cycle
50 Lunges (25/leg) OYO, cycle
50 Lunges (25/leg) OYO, cycle
Totals: 200 Lunges (100/leg), 24 additional Burpees

Overall Doracide included 50 Merkins, 100 Squats, 150 LBC’s, 200 Lunges, and 78 Burpees

The PAX returned to the flags after short mumblechatter to finish off with:
20 American Hammers IC
10 Low Flutters IC
50 J-Lo’s OYO
15 High Flutters IC
20 Imperial Walkers IC
15 Grass Grabbers IC

Cruiser closed out the first #HKA NOMAD BD with some Broga

CountORama and NameORama

See above. NO FNG’S


Thoughts and Prayers to Locksmith.


It was a good beatdown today for the PAX and a pleasure to post my VQ for this area. Thanks to Cruiser for helping me during my VQ. I can barely move today without experiencing a friendly reminder of the Doracide! M and 2.0 are having a lot of fun at my expense. Keep spreading the word to help the NE area grow. Official launch for this AO is June 2nd!!


> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*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.

– Lambo