• When: March 12, 2018
  • QIC: CC
  • The PAX: Britney, Inferno, Hostage, Triple Threat, CC (YHC)

5 PAX descended on The Marathon to warm up our legs in the parking garage on a Monday morning.


63 degrees


YHC is not a professional. F3 workouts are voluntary and FREE #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself. CC has the phone.

The Thang

A brief warm-up at the basketball court.
• 30x SSHs, IC
• 30x Abe Vigoda, IC
• 20x Mountain Climbers, OYO
• 20x Tin Soldier, IC
• 10x Burpees, OYO

Mosey around the park to the concrete benches
• 20x Box Jumps, OYO
• 20x Step Ups, OYO

Mosey to the parking garage (Up is to top of parking garage, Down is to bottom)
• Up the stairs
• 30x Squats, IC
• Down the stairs
• 20x Lunges, IC
• Up the stairs
• 30x Copperhead Squats, IC
• Down the stairs
• 20x Copperhead Lunges, IC

Modified Dora #1
• Partner 1: Runs
• Partner 2: 100x Stagger Merkin Left Arm / 100x Stagger Merkin Right Arm

Modified Dora #2
• Partner 1: Runs (backwards uphill)
• Partner 2: 200x Monkey Humpers

• Partner 1: Suicides (sprint uphill)
• Partner 2: Merkins
• R&R x3

Mosey back to the parking lot
• 20x Zig Zag Hops over Curb

Mosey to the tennis courts
• 30 x Wall Taps, OYO
• 20x Step Ups (each leg), OYO

Mosey to the Shovel Flags
• 20x American Hammer

CountORama and NameORama

5 PAX. 0 FNGs.


TAPs for Hostage’s friend who is taking one final family trip.
YHC took us out.




> 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.

Thank you to our brothers from the Rocket for joining us on a Monday morning to kick off Spring Break, and thank you for allowing me to lead.
– CC