• When: Jan 11, 2019
  • QIC: KY
  • The PAX: Beetle Juice, BOP, Full House, Robin Hood, Mufasa, Chief, Gandalf, KFC, Choppa (FNG)
  • AO: The Current

This was a surprise Q for YHC, but when opportunity comes knocking, it demands an answer.  YHC has a Heavy on the horizon, so some serious PT was in order.  Mumble Chatter was low, but one gem came out (see below). Brought some new fun to the group, a gift from the old region (F3 Summerville) and YHC thinks the PAX liked it!  It will be featured again.

QOTD: “KY, I used to like you.  Until these.” Said by KFC on the second bear square.


47 F and perfect


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

[Workout details…


  • Side Straddle Hop – IC – 20X
  • Mountain Climbers – IC – 20X
  • Shoulder Taps – IC – 20X

The Thang

  • APFT to smoke everyone
    • Max merkins in 2 minutes (partner fist used to ensure proper form)
    • Max Big Boy Situps in 2 minutes (shoulders all the way past the hips)
  • Mosey to the wall
  • Box Jumps – OYO – 20X
  • Decline Merkins – On Q – 20x
  • Box Squats – On Q – 20X
  • Mosey back to the parking lot
  • Bear Square
    • Using the parking spot lines as a guide and starting at the bottom left corner Bear Crawl foward to the top of the parking spot. Then sideways bear crawl to the other side. Then backwards bear crawl to the end of the line, followed by a sideways bear crawl
  • Merkins – OYO – 20x
  • Bear Square
  • Big Boy Sit-up – OYO – 20x
  • Bear Square
  • Hold Al Gore until the 6 is in
  • Mosey around the Parking Lot – 2x
  • Mosey to the wall
  • Box Jumps – OYO – 20X
  • Decline Merkins – On Q – 20x
  • Box Squats – On Q – 20X
  • Mosey back to the parking lot
  • Bear Square
  • Merkins – OYO – 10x
  • Bear Square
  • Big Boy Sit-up – OYO – 10x
  • Bear Square
  • Mosey to the flag


  • X’s & O’s – On Q – until YHC was satisfied
  • Pickle Pounders – IC – 20X
  • 100’s – On Q – 100x
CountORama and NameORama

10 Pax, including 1 FNG & QIC




The Current official launch Jan 18, be there!


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.

Aye! – KY