• When:  Oct 12, 2019
  • QIC: KY
  • The PAX: Mufasa, Popeye

Ever had a WOD that you questioned if you could make it through?  This WOD was one of those for YHC.  High reps with weight coupled with isometric holds of the same muscle group to ensure no quarter is given to those tired muscles.

Mumble Chatter was strong with the small Pax and the dip in temperature.  The Pax squeezed every second out of our 60 minute beatdown and YHC is feeling every muscle right now.


57F and Windy


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


  • Side Straddle Hop – 25x IC
  • Little Baby Arm Circles – 10x IC
  • Backward Little Baby Arm Circle – 10x IC
  • Seal Claps – 10x IC
  • Thunder Claps – 10x IC
  • World’s Greatest Stretch – On Q

The Work

Block Flora 1-2-3

  • 100 Derkins
    • P1: 10x  Derwin’s on the block
    • P2: High Plank on the block
    • Flip Flop
  • 200 Bulgarian Squats with the block
    • P1: 20x (10x each leg) Bulgarian Squats
    • P2: Hold Al Gore with block
  • 300 4ct Flutter Kicks with block pressed
    • P1: 30x Flutter Kicks IC
    • P2: 6” Leg Hold with block pressed.
  • Curls for for the girls – 25x On Q
  • Lawn Mowers – 15x On Q Each arm
  • Block OHP – 22x On Q


  • Ankle Bitters – 22x IC
  • Hip Bridge with block – 15x On Q
  • American Hammer with Block – 10x IC
  • Dammits – 10x On Q
  • Skull Crushers with block – Until time
CountORama and NameORama



During Coffeteria, Popeye and YHC had a long discussion on standards.  What they are, why they are important, and when to enforce them vs relax them.  Standards are needed to maintain the expectation and ensure it is effective.  The discussion caused YHC to take a good look at his life and identify where the standard is being met and where it isn’t.

YHC challenges the reader of this to examine their life and see where the standard is being met.  Is it at work where you’re doing the minimum or is there places where excel and use your gifts to the full extent? Is it at home where you could spend more time with the M or 2.0’s?  Is it in your spiritual life where more time in meditation or reading could be increased?

Men, the standard is there for a reason.  Enforce the standard.


Mufasa has a chorale concert 8/12 and 8/13.  All are invited

No Label Ruck/Run 8/20


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.

Until next time we embrace the suck – KY