• When: 11/07/18
  • QIC: Triple Threat
  • The PAX: Sooie,  Milton, Ralph, Pitino, Honey Pot, Sheldon, and YHC

7 Pax posted in St. Louis at the Valley of Darkness.  Began the workout with the Valley of Darkness AO tradition of reciting the pledge at the Veterans Honor Park.  Then, led the pax by singing the “Star Spangled Banner”. Having a specific tradition at an AO like the Pledge of Allegiance is an awesome idea and I think more AOs should have them (traditions).


41 degrees and chilly. A bit colder than I am used to, but found a heated bathroom prior to workout. They don’t make public bathrooms like that in Texas.  Also, I’ve never been to an AO this nice without lighting. There is a reason why local pax call it the Valley of Darkness.


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

Warm-Up with Dynamic Stretches
SSH                        IC x30
Burpees                 OYO x10
Tin Soldier             IC x10
Dive Bomber         IC x10
Abe Vigoda           IC x10
Grass Grabbers     IC x10
Single Leg Groiners  IC x 10

Arms, Legs, and Core Set

First Set
Box jumps            OYO x15
Derkin                   IC x 15
In-and-Out             IC x 15

Second Set
Step ups    OYO x 20
Dips            IC x 15
American Hammer IC x 20


Mosey to the Amphitheater

On the way, the pax were asking why I was named Triple Threat so we stopped and did planks while we had In The Gloom story time.  High plank, Right arm high, Left arm high, and low plank.  The stage had a wall on the side and so I called out one of my favorite exercises – Balls Across the Wall.  It’s like Balls to the Wall except you side shuffle across it.  Modify with a side bear crawl. (Push yourself, but don’t hurt yourself)


Mosey down the Valley of Darkness one round of IronPax Challenge 2018 Week 1

Squats IC (civilian count) x50
BBSU IC (civilian count) x 40
Merkins IC (military count) x15
Jump Lunges (military count) x10 (should have been x5)
Burpees x10 OYO
Run about a quarter mile around the lake

Mosey to the cul-de-sac and Circle up for Triple Threat’s Ring of Fires

Bear crawl in a circle clockwise while YHC sings Johnny Cash’s Ring of Fire.
After the first verse and chorus is sung, hold a plank and each pax takes turns doing 10 Merkins
Walking lung in a circle counter-clockwise while YHC sings the second verse and chorus of the Ring of Fire. Then, hold an Al Gore and each pax takes turns doing 10 Squats

Mosey back to the flags for a few minutes of Mary

Low flutter IC x 20
Rosalita     IC x 20
LBCs.        IC x 20



I took the opportunity during COT to tell the pax of St. Louis how I found F3 and why I continue to post.  As I got further into my adulthood, I recognized it was getting harder and harder to pick myself up off the the ground, both mentally and physically.  Work, family, and life were increasingly demanding and I was drowning. I was able to claw myself out of my last fall into the abyss (Watch out! It does stare back at you), but I knew I was going to go back there if I didn’t make a change.  I needed to improve my physical fitness, deepen my sense of purpose, and find people in my life that would help me find the best version of myself.  F3 converged on all of that.  Being a part of F3 Nation has helped me not just make a difference, but a large impact in the lives of my family, other men, and many other people that have bumped into my life.


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.

It was a pleasure and honor to be your Q.
– Triple Threat