• When: 03/13/18
  • QIC: Leprechaun
  • The PAX: Inferno, Spaceballs, IPA, Bob Villa (2H) Knob Creek, Tater, Skipper, Heinz (2H), Camo, KFC, Bullseye

12 PAX posted ITG for Lep-led shenanigans at #TheKingdom. 


Glorious! 50 degrees, sliver of an orange moon in the eastern sky.


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.

  • Lunge walk to SFs
  • SSH x12 IC
  • IW x50 IC
  • Abe Vagoda x50 IC (perhaps apropos, Bullseye’s form was on point #wardaddy)

Lunge walk to Camo’s truck to pick up the #Lil’Darlins, then a circle of pain around the truck – 150 calf raises on the coupons. Calves were burning and Inferno’s O-Face was on fire; I couldn’t see Camo’s. You’d be surprised how many “that’s what she said” jokes the PAX can fit into 150 calf raises.

The Thang:

With coupons, mosey to the soccer field, line up the #LilDarlins from the goal post to midfield. Head over to the sidelines and partner up for:

Hammertime (modified) Dora, with a twist

Exercises: 100 half bridges, 150 J-Lo’s, 200 Pickle Pounders. I soon hope to un-hear the Pickle Pounders taking place to my right. You know who you are, KC.

Running: side shuffle R to middle of field (where the coupons mark the spot), then Carioke R to the far sideline. SS L and Carioke L to get back. Spaceballs and Tater were at the other end of the PAX lineup – crushing it with good form and speed. YHC wishes he could mix a metaphor for spaceballs and potatoes.

After a quick Switzer, PAX ran to grab coupons, carry quickly to far end of soccer field, drop them gently, and race back to the other end. This movement was accomplished in 60 seconds. Not bad. T’Claps to Bob Villa (2H) for pushing through and really nailing this one.

Church Picnic (modified)

Partners leap frog 1/2 the soccer field.

Then take turns doing wheelbarrow 1/4 length of field.

30 leg raises to partner, who pushes them back to the ground. Each. T’Claps to Heinz (2H) – he was partnered with YHC and I can say his efforts today really cut the mustard while almost Spilling the Merlot.

Mosey with coupons back to parking lot to return #LilDarlins. Sour cream, bacon, and cheddar to Tater for extra credit calf raises.

CountORama and NameORama

12 PAX, no FNGs


YHC took us out with a quote from Marcus Aurelius and thanks to the Sky Q.


Cruiser recently posted a link on Stoicism, and it prompted me to pull out my Marcus Aurelius. Here is my favorite quote, which I shared with the PAX:

IF you set yourself to your present task along the path of true reason, with all determination, vigor, and good will:

IF you admit no distraction, but keep your own divinity pure and standing strong, as if you had to surrender it right now;

IF you grapple this to you, expecting nothing, shirking nothing,

BUT self-content with each present action taken in accordance with nature and a heroic truthfulness in all that you say and mean –

THEN you will lead a good life.

AND, nobody is able to stop you.


> 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.

In Spanish, El Leprechaun is The
– Leprechaun