• When: 18 JUL 2019
  • QIC: Camo

14 Kingsmen posted on a warm Thursday in July in pursuit of their DRP.


Warm.  The blacktop was radiating heat. Humidity around 114%.


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou.  #PushYourselfButDontHurtYourself.  Encourage your brothers, and do your best.

The Thang


  • Abe Vigoda brisket-style x 10 IC
  • Imperal Walker x 27 IC (Because why not)
  • Tin Soldier x 10 IC
  • Copper Head Squat x 15 IC
  • Squat, on the Q down/up x 8 IC
  • Man Maker x 10 IC
  • Carolian Dry Dock (CDD) x 15 IC (Missed these SO MUCH!)

Count of 1-2, partner up.

DAS IR to side of church opposit Hall of Honor.  Focus on form:

  • Man Maker x 12 IC
  • Squat, on the Q down (hold) then Up x 15 IC

At this point the Q asked the PAX a simple question to reflect on during the WO:  “Who are you out here for?”

DAS IR to the playground. Split into 2 squads:

Squad 1: Five 6-count pull up (slow 3 count up, slow 3 count down).  Use a spot if you can’t keep the form tight.

Squad 2: 15 Carolina High Docks, IC

Flapjack Squads.

Mosey to field edge.

  • BBB: Burpee Burpee Broad Jump to middle soccer goal
  • Bearcrawl to end

Once at end:

  • Squat, on the Q Down/Up
  • Man Maker x 12 OYO

Partner back up

  • Wheelbarrow to Failure: Partners wheelbarrow until Failure, switching off until the end goal is reached.  YHC was partnered with Stem and he absolutely KILLLED IT.  Animal.

Mosey to Benches

  • Decline Merkin x 10 IC
  • Step Ups, 10 each leg alternating
  • Incline Merkin x 15 IC
  • American Hammer x 15 IC called by Strongwood

Back to the bars

Squad 1: Five 6-count pull up (slow 3 count up, slow 3 count down).  Use a spot if you can’t keep the form tight.

Squad 2: 15 Carolina High Docks, IC

Flapjack Squads.

Mosey back to Flags

6MoM with a little Q-School:

  • LBC x 15 IC called by Iron Man (good first effort)
  • High Flutter x 10 IC called by STEM
  • Dolly x 15 IC called by Iron Man (much better)
  • Boat/Canoe by YHC

Finish with a little #Broga by Ruby


CountORama and NameORama

14 PAX, 0 FNGs.  #ABH


TAPs for some of our brothers we haven’t seen in a while.  TAPs for Prince’s Mee-maw.


Following NOR YHC shared a bit that had been on his heart.  This WO was designed as a metaphor to demonstrate three elements, in answer to the question “Who are you out here for?”  YHC submitted that the first thought of many would probably be “me.”  Nothing wrong with that.  But, YHC suspects many would have other root causes: the M, the family/2.0s, each other.  For YHC, his M and 2.0s are a big driver.  I want to lead my family better.  I want to be the best father possible.  I don’t want to sit on the sidelines as my kids grow, but rather have the strength and energy to be in it.  What does it look like to #GetBetter for them? 

  • Intentionality: Much like good form, getting better as a Husband/Father/Brother does not happen accidentally.  It takes intentionality.  In a work out it’s easy to get in a hurry and neglect form.  Such is true in life: careers, hobbies, distractions, etc can make it real easy to get in a hurry and forget to be Intentional to the things that matter.  This might mean you have to adjust tempo to do it right.
  • Perseverance:  #GettingBetter doesn’t happen by accident.  F3 is a great teacher to help the PAX learn to dig deeper and keep pushing when it seems like there is nothing left.  
  • Reliance on our Brothers:  You may be super smart, talented, and strong.  But you will be #Better if you allow yourself to occasionally take in the wisdom of others, and lean on the strength of those trusted Men around you when needed.  Like a  #WheelBarrowtoFailure you can go farther is you work together.  In F3 we call this the #ShieldLock and there is real power in it.


-Beer Ruck THIS  SATURDAY.  See Band for details.

-Anniversary Convergence!! All other AOs closed.  Mark your calendars, be there or be sad you missed it.


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.

Good to Get Better Together,