• When: 11/15/17
  • QIC: H-Bomb
  • The PAX: Beanie (SH), Dugger, Molasses (Kotter), Britney, H-Bomb (QIC)

5 PAX descended on theMarathon for a Second Helpings with a Second Helping from Beanie and a Kotter from Molasses.  Britney and Dugger in tow.  Let’s make another AO grow!


70°F, Humid


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

Walked to Flag, Disclaimer, then Mosey to Streetball court

CoP Warmup:

  • SSH x35 IC
  • Copper Head Squat x20 IC
  • Abe Vigoda x10 IC (Slow & Low – BrassMonkey style)
  • Burpees x7 OYO (today’s magic number)
  • Grass Grabber x10 IC
  • Dive Bomber x10 IC
  • Ray Lewis at the Disco x15 IC (Ray Lewis with Left Arm, keep Right Arm in air – courtesy of 2.0)
  • LBAC x10 IC
  • RLBAC x10 IC
  • Ray Lewis at the Disco (Flapjack) x15 IC (Ray Lewis with Right Arm, keep Left Arm in air)

Indian Run – Single File on Jogging Path x2

Return to Streetball court for some fun 11’s

  • Q fail – trying a make a tabatta into an 11 – after a 120 count explaining the routine, Q modified when PAX deconstructed each exercise
  • Lined up on one side of court to execute Split Lunge (each leg) – Civilian Count
  • Ran to opposite side of court for Merkin Jacks – Civilian Count

PAX concluded this 11’s was much harder than initially thought, and discussing the original intent, PAX very happy with agreed modify – plus hard to keep coordinated for both the split lunges and merkin jacks – modified as necessary.

CoP – Around the Worlds x7 IC (12 count for each step, magic number again that compensated the Q for the beginning of uncoordinated steps)

Another round of 11s (push yourself – with a little less pain than the previous one)

  • Start on one side doing LBCs (Civilian Count)
  • Run to other side doing Freddy Mercury’s

One last Indian Run around the Jogging Track – Black Snake style (weave in between the PAX)

Pull off the track to Flag for…

CountORama and NameORama

5 PAX + 0 FNG


TAPs to Jessica attempting to return to work and the Swendsen’s, Ava to her next treatment, Vilasic’s Dad for the long road ahead, and Britney’s 2.0 for a quick recovery of the inherited ankle break.  BoM – Reminded the PAX of the gift of every breath and the unlimited energy we have behind each breath.  Take advantage of that energy because time is only momentary, so be in the moment.  Give to those in need and needing our help, and remember those we recently loss.


It’s good to witness how an AO beings.  Having spent many a gloom at theHogg, and starting at theYard, it brings a different perspective of what a new AO can bring.  An opportunity to grow our PAX is another way to keep it F3.  I encourage all of you to continue to Q other AOs as you can, and bring something new each time (or at least new to the PAX at hand).  Thanks for giving me the opportunity to push myself in other ways.  Thanks to Britney & Dugger for modify input.  Aye!


*November Burpee Challenge* > 20 burpees + the day = Nov 1st 21 Burpees, Nov 2nd 22 Burpees = 1,065 Burpees for the month of November.  Keep track on Band.  Push yourself. #NotTooLateToStart

*Holiday F3 Swag Orders* > Keep an eye out on Band. Britney will notify the PAX when orders are open for 2 shirt designs (original F3 Houston + The Hogg) for delivery in time for the holiday season.

*Thirsty Third Thursday* Location TBD > Nov 16th – Our TTT Q Jack Rabbit is working on it.


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.

– H-Bomb