14 PAX arrived for the YHC’s 0700 beat down at The Hogg (6 DDs following Leprechaun’s code brown assault at 0600 #SomethingMustBeInTheWater).  Read on to discover how YHC played to the crowd with plenty of monkey business…


  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!


  • 49°, 54% humidity, clear.  Noticeably cooler than the 0600 WO.  Still produced plenty of moisture.


Circle up around the Shovel Flag

  • SSH x20 IC
  • Windmills x10 IC #StretchItOut
  • Grass Grabber x10 IC #NiceAndLoose
  • Monkey Humpers x10 IC #UseThoseHammies #CrowdPleaser
  • Merkins x10 IC
  • Gorilla Humpers x20 IC #NewExercise #CrowdPleaser
  • Wide-Arm Merkins (Werkins) x10 IC #TheresAPattern


Mosey on across to El Camino Real (ECR) and line up single file along ECR for some more Monkey Humpers x1 down the PAX line, x2 back down the line, x3 back again #CheersFromTheCrowd #MonkeyBusiness

  • Double Applesauce Merkin Indian Run up ECR
    • Last 2 PAX drop for Merkins 5x, then sprint to front of the pack

At the Fun Deck

  • Russian Dips (Ruskies) x20 IC
  • In-n-Outs x20 IC
  • Step-Ups x20 each leg OYO
  • Russian Dips (Ruskies) x20 IC
  • Russian Twist (American Hammer) x20 IC #InfluencedByComradeSittingNextToYHC
  • Step-Ups x20 each leg OYO
  • Russian Dips (Ruskies) x20 IC
  • In-n-Outs x20 IC
  • Step-Ups x20 each leg OYO

Mosey on up ECR and line up single file along ECR in front of the Green Wall for some more Gorilla Humpers x20 IC #CheersFromTheCrowd #MonkeyBusiness

Mosey on over to the Memorial Motor Speedway for a quick water break, then another Double Applesauce Merkin Indian Run to the Bleachers #MerkinIndianMileInTotal

  • Bleachers of Pain
    • 50x chin-ups #GripStrength
    • 100x knee-ups #HangingOnByAThread
    • 3x laps while partner hangs from the bar (Ape Hangers) #HandsDontWorkAnymore
    • Partner 1: exercises above
    • Partner 2: run a lap around the bleachers
    • Switch partners and RnR until all reps complete
    • Plank up for the Six

Mosey back to the Shovel Flag

  • 6 Minutes of Mary (MoM)
    • LBCs x20 IC
    • Reverse Crunches x15 IC
    • Rosalita x15 IC
    • Dolly x15 IC #notquite6minutesbutitworked

Recover for CoT


  • 14 PAX. T’claps Brothers!


  • No FNGs. Let’s keep #EHing and keep growing The Hogg.

#BoM (Ball of Man)

  • Circle of Trust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the PAX are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3.
    • T’claps to Pacecar for taking us out
  • As a reminder, the #3rdF pulpit is open to any Pax member. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.


  • Quite a bit of #MonkeyBusiness this morning to mix things up at the 0700 beatdown.
    • Monkey Humpers #CrowdPleaser
      • We got a few cheers from passersby
    • Gorilla Humpers #BiggerBrotherOfMonkeyHumpers
    • Ape Hangers #GripStrength on the bleachers
  • Apparently Leprechaun worked the sh!t out of the group at 0600 (38% Code Brown penetration rate – see Leprechaun’s BB) as the 0700 PAX were clean, clear and ready for battle
  • For those keeping track at home, we ran ~2.8 mi and burned ~700 calories.
  • Looking Ahead…
    • SCOPE 5K: Run for Colorectal Cancer. This is the next F3 Houston #CSAUP event. Pace Car and Cruiser are the Event Q’s. Colorectal cancer is bad news and especially prevalent in men. The plan if for an F3 workout before the run starts, and then crush the race. Some details are still being finalized, but here is what we have so far:
      • When: Saturday, March 25, 2017
      • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
      • Start Time: 0800
      • Event Q: Pace Car and Cruiser #Tclaps
      • Registration Info: https://thedriven.net/event.race_reg/eid/7514234679?
      • Team Name: F3 Nation (Make sure you register under our team)
      • Donations: Pace Car and Cruiser are still accepting donations even though we’ve attained Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt!
    • Spartan Race. Please sign up for the first official F3 Texas(combined Houston, Dallas and San Antonio Pax) #CSAUP  Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details on the race: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint Key info:
      • When: Sunday, May 21, 2017
      • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
      • Event Q: We need a Q for the F3 Houston Pax. #leadershipopp Who wants it?
        • Leprechaun, I’m lookin’ at you #SteppinUp #TakingCharge
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61
      • Why: #CSAUP Races are signature events for the F3 Nation. The Spartan Race is a excellent chance to test your Fitness, growth in Fellowship and deepen your Faith (believe me, you will be praying during the race…) Ask any Pax who has done one, and they will tell you that #CSAUP events are their favorite F3 activity!!! #seeforyourself
    • @F3_250. A reminder today to challenge the PAX (#YouAgainstYou) to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). Time for YOU to step up for your own @F3_250 #accountability
      • Check the F3 Houston Google Sheet to track your progress.
      • Tweet your weekly workout count to @F3_250 with the hashtag #F3TwoFiddy every Saturday to log on a national level.
    • F3 COMZ. Because we are only working out together 3-4 hours a week, communication between the Pax is a key way to build our Fellowship as a group. #CommunicationIsKey There are multiple ways to stay in touch:
      • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
      • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
      • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
    • F3 Swag. Get yer gear!  https://f3.mudgear.com/
  • Word of the Day (WOD): TOILET BOWL QUIVER: An Exercise so difficult that a man kinda loses his … well, you get the picture. Abbr: TBQ.
    • This is a repeat from YHC’s last back blast, but with the quantum of #CodeBrown during this morning’s WOs (mostly during Leprechaun’s 0600 beatdown), it seems aprapos.

Thank you for allowing me to bring the pain!