• When: 01/29/18
  • QIC: H-Bomb
  • The PAX: Britney, Lip Sync, Geico (FNG), Guitar Hero, Jack Rabbit (R), Taco, H-Bomb (YHC)

7 PAX including 1 FNG posted at #themarathon for a Jack Around (not just with Jack Rabbit) BD.  Modified a few things along the way – but it mostly entailed a few variations on the SSH totaling 110 IC SSH (220 total), Crossover Jacks, Seal Jacks, Split Jacks (tried the Oblique Jack – but could not demo) + 55 for 11’s; hence, a lot of Jack Arounds.  As always, Q kicks his own ass, PAX joined the ride (merrily I must say).


45°Fish, Cool, Air was Heavy


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


  • 35x IC SSH, up cadence
  • 10x IC Merkins
  • 10x IC Abe Vigodas (slow & low)
  • 10x oyo Burpees
  • 10x IC Grass Grabbers
  • 10x IC Copperhead Squats (GH led)
  • 10x IC Ray Lewis
  • 10x IC LBAC
  • 10x IC RLBAC
  • 10x IC Moroccan Night Club
Mosey (high knees/butt kickers) to NE corner benches
  •  25x IC Crossover Jacks (requires coordination)
  • 10x oyo Derkins
  • 10x IC Ruskie Dipskis
Mosey – Lindsey Vonn Hops halfway, then mosey to second benches
  • 25x IC Seal Jacks
  • 10x oyo Plyo Pushups
  • 20x CC Left Leg Step-ups (Britney led)
Mosey – Bodie Miller Hop to top of hill, back pedal down and back up hill (watch mud), regular Mosey to benches by Basketball court
  • 25x IC Split Jacks
  • 10x IC Merkens
  • 20x CC Right Leg Step ups (Britney led)
Recovery Mosey to Basketball court
  •  11s – SSH (down)/merkins (up)
 Circle up
  • Dorthy Hamill/Katarina Witt (10x IC Single Leg Deadlift Hops/Flapjack)
  • 10x oyo Roll/Jumps (roll on back, then jump up, kinda upside down burpee)
  • 7x IC Around the World (had to slow it down as YHC catches breath)
  • 7x oyo Snowboard Hop Burpees
 Q round o mary
  • 15x IC Hands to Shin while lying on back (Britney)
  • 25x IC low flutter (Guitar Hero)
  • 15x IC Dolly (Jackrabbit)
 Return to flags for COT
CountORama and NameORama

7 Pax including 1 FNG (welcome Geico – you guessed it, in the insurance business)


TAPs for seeing Jessica out a GoRuck Light, praying the Swenden’s lives returns to a new normal.  Also for the reminder at GoRuck in how we can give back to our service woman/men when they return to civilian life.


I have talked to many friends and also through my own experience in talking to friends or relatives who are Veterans about their experiences in war, and we all saw the same result “I don’t want to talk about it” or just silence.  After finishing GoRuck Light on Saturday, Cadre Garret made me realize something new, by doing a GoRuck challenge, it gives the Cadre a chance to put us in just a sliver of their shoes, which they simply cannot explain to us with just words.  So all our Veterans have every right to keep their experiences to themselves, but we need to give back to them and show in someway we understand and respect the sacrifices they gave for us.  Only then we can show the real respect that they deserve.  Aye!


*The Rocket – Sugar Land AO Launch*
> January 6, 2018 – 0630 hours – Sugar Land Memorial Park – Inferno has the Q
(The Rocket will have workouts Tue/Thu 0530-0615 & 0630-0730 on Sat’s)

*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> 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.

[your signoff…
– your F3 Name]