26 Pax took their #DRP #InTheGloom #PushYourself #ItsAGoodHurt


  • YHC is not a professional #NoFernsHere. F3 workouts are voluntarily and free of charge. Use good form to complete the exercises, so ask for a demonstration if you need one. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  #ModifyIfNecessary  Notify the Q of any medical conditions. Aye!


  • 54° and 55% humidity

The Thang

Mosey through the parking lot to BushWood Country Club for COP. Along the way: side shuffle L/R, backpeddle, high knees and butt kickers.

  • SSH x 20 IC
  • Abe Vigoda 15 IC
  • Imperial Walkers x 15 IC
  • Copperhead Squats x 10 IC

The Pax moves over “The Bridge of Death” to continue the pain

  • Australian pull ups x 10 IC
  • Up and Over the bag rests x 10 OYO
  • American Hammer x 10 IC
  • Low Flutter x 10 IC
  • Roselita x 10 IC

Mosey to the “Fun Deck”  the pain continues

  • Step ups with knee lifts x 10 each leg IC rinse and repeat x2
  • Box Jumps x 10 OYO r&r x2
  • On your 6 and knee ups x 10 IC

Mosey to the “Garden of Tranquility”

  • Superman x 10 rinse and repeat x 2
  • Modified Superman> Lift right arm and left leg x10 IC
  • Flap jack>>> Left arm and right leg x 10 IC

Mosey back to the Shovel Flag

  • Abe Vigoda x 10 IC for cool down


  • 26 Pax including 3 from #DownRange T’claps Brothers! #momentum


  • 0 FNG. Welcome to our #DownRange friends Rudy & JingleVader from New Orleans and The Deacon from Charlotte. It was a pleasure having you join us.
  • Keep up the strong Emotional Headlocking work!  Always Be Headlocking #ABH

BoM (Ball of Man)

  • Circle ofTrust, Ball of Man and Thoughts and Prayers. 
    • TAP’s offered for Leprechaun’s M recently hospitalized for pneamonia and meningitis.
    • Bishop and Inferno reminded us of taking the “Slow” walk in life. Don’t be rushed all the time. Slow down and enjoy your time with your parents and your kids.
    • Get well soon to Duggar
  • 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.


  • T’claps to the PAX for letting me lead this morning, it’s an honor as always. I’m humbled by the hard work that the PAX has been putting in, getting in great shape, making that #LifeTimeCommitment
  • Looking Ahead. A few of things you don’t want to miss:
  •  F2> Fellowship > Tonight at “Kirby Ice House” 3333 Eastside St, Houston, TX.  1730 hrs
    • 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 accepting donations towards obtaining a Gold Level Sponsorship, which will put the F3 logo on the back of the race shirt. The goal is to reach $3000. #givewhatyoucan
    • 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?
      • Registration Info:
        • Event:Spartan Sprint (NOT the Super)
        • Heat: Sunday Morning, 1115-1200 Heat
        • Team Name: F3Texas 
        • Password: Fish61