• When: 10-21-17
  • QIC: Triple Threat
  • The PAX: Britney (PP), TheBishop, Olaf, Port-of-Call, Fresh Prince, Backhoe, Whiskey, CC, Haggis, H-bomb, FNG Pilgrim, Shoog, Gemini, Fire&Ice

In the low to mid 70s.  Seemed like 99% Humidity.  Pax shirts ended up being soak in a combination of wet air and sweat.


[SAMPLE:] 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.


  • SSH x 25 IC
  • Divebomber x10 IC
  • Tin Soldier x 20 IC
  • Copperhead Squat x 15 IC
  • ABE Vigoda x15 IC
  • Grass Grabbers x 10 IC
  • LBAC’s x 20 Forward and Backward IC
The Thang

YHC brought back the Reverse Indian Run with Merkins and Pain Stations along the way, and added a few new exercises like Tune in Tokyo and Triple Threat’s Karaoke. He has always enjoyed singing Jodies during Air Force ROTC workouts. Singing seemed like a good alternative. Lots of mumble chatter which was expected.  Next time, YHC can plan a WO where there is no singing and mumble chatter is replaced with labor noises.

Mosey over to the Memorial Park Trail and (half) circle up to:

Pain Station 1

  • Burpees x10 OYO
  • Triple Threat Karaoke Song – “Breakfast at Tiffany’s”
    • Walking Lunges during the verse
    • Knee-highs during the refrain
  • Tune In Tokyo x(till Q calls it quits)

Reverse Indian Run with Merkins to Pain Station 2 – First person in line drops out and does 6 Merkins. Once completed falls to the back of the line and calls out, “6”.  This signals the next person at the front of the line to do 6 Merkins.  This repeats until…

Pain Station 2 (Gazebo)

  • Burpees x8 OYO
  • Copper head squat x15 IC

Pain Station 3 (Pull-up Bars)

Line up double applesauce and face partner for:

  • Partner Setups
  • Partner Merkins
  • Partner Tune In Tokyos

While one pair does 10 pull-ups each. Repeat until all Pax have done pull-ups

Pain Station 4 (Gazebo)

  • Burpees x6 OYO
  • Copperhead Squats x15 IC
  • Triple Threat Karaoke – “500 Miles”

Reverse Indian Run with Six Merkins back to the Shovel Flags

  • LBCs  x20 IC
  • Triple Threat Karaoke “Closing Time”
  • High Flutter Kicks x15 IC
  • Dolly’s x 15 IC



15 Pax (Including 1 FNG) came to #TheHogg for an entertaining humidity-induced sweatfest.  Welcome FNG Pilgrim who came all the way from Dallas to get his F3 name since he did not receive one on his first F3 Houston workout during our first annual convergence.


Thoughts and prayers to TheBishop’s friend, Jonathan Kocmond, also known as our F3 Brother, The Shore.  Jonathan’s son, Nathan, suffered from pain and depression as a result from a sports concussion and ended his life on October 9th.


Ava Update (KFC’s daughter) straight from the source:

Ava’s bone scan: shows no metastisis(spreading) of tumors to other bones and is the same as the first one.

Ava’s MRI was mixed: it showed the tumor shrunk quite a bit especially where it was putting pressure of her muscles and causing pain but it shows that it possibly has increased in size in her bone. Clinically speaking Dr. Rainusso says the tumor has shrunk quite a bit especially as observed since Ava has no pain and has gained a lot of mobility. He isn’t concerned with a possible increase in size since it will all be removed in her surgery.

Ava’s chest scan: shows no new nodules and the nodules previously seen are no longer visible(shrunk or killed by chemo).

Recap: Ava had surgery to remove her tumor in her right leg and replace with a metal implant. She is recovering well today and we just placed her in her brace for the first time.

Thank you for your prayers and support. Please keep Ava in your prayers.


Britney had uplifting news with his best man from his wedding returning to his home in Santa Rosa, CA  which was spared from the wildfires.



There was a method to YHC’s madness in his song selection: Breakfast at Tiffany’s by Deep Blue Something, 500 Miles by The Proclaimers, Closing Time by Semisonic. They all talk about relationships, even Closing Time.  “Breakfast at Tiffany’s” is a about a couple drifting a part in their relationship, but then holding on to one thing that ties them together.  “500 Miles” is about a man who would do just about anything for his girl.  “Closing Time” was not about closing time at the bar, but actually about the birth of the singer’s first son (just listen closely to the lyrics).

While EH’ing men into coming to F3 workouts and listen to me singing songs, I am also EH’ing my married friends into marriage retreats. Divorce and marital problems have come up a few times during our COTs and I’ve wanted to reach out to some of you directly, but did not know how since YHC recognizes that he does not have the level of trust to discuss such a private and personal topic. So, this is my opportunity to do something about it.

YHC grew up in a family where he saw his parent’s marriage at its very worst and very best. It started with the fighting, the screaming, the name calling, and then came the dreaded silence. Nothing is worse for a marriage when both parties have given up the fight and it is replaced with a quiet tension that is incredibly deafening. This all changed when YHC’s parents attended a marriage retreat called, Marriage Encounter. It not only improved their marriage, but as a child of this marriage it also defined part of YHC’s very being.  All Pax should remember that your children are watching and will follow your lead.

The links to these marriage retreats are below.  Marriage Encounter is for couples that want to improve their marriage.  Retrovaille is for marriages where the foundation of trust has been shattered by things like infidelity and broken promises.  YHC had one couple go on one this last weekend and felt it renewed their broken relationship.  If you haven’t done partnered Tune in Tokyos or related exercises with your M in a few months, you and your M should think about going on one of these retreats.

If any of you ever want to talk, please feel free to reach out to me on Band.

Retrouvaille:  https://retrouvaille.org/communities/upcoming_weekends.cfm?c=2027

Marriage Encounter: http://www.houstonme.org/WEEKENDS


  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
    • Contact Duggar ([email protected]) with EH contact details – it’s coming up quick!!
    • Reach out to Locksmith for lodging details.
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.

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 an honor and a pleasure to be your Q,
– Triple Threat