12 PAX posted at #TheHogg for some CA inspired H.I.I.T. training.

YHC is not a professional instructor. F3 workouts are free and voluntary, push yourself but don’t hurt yourself and modify if necessary. #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!

66 degrees and 96% humidity> Moist, just the way we like it.

Warm Up
Mosey over to the Memorial Pool and Day Spa, with Agility Drills: Side Shuffle (R/L), Back Peddle, climb the barricade and circle up.

  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Tin Soldier x 10 IC
  • Merkins x 10 IC

That Thang

  • 1 instructional round of Frog Hops x 10 IC, Jumping Lunges x 10 IC, Burpees x 5 OYO, Merkins x 5 CC, Squats x 5 CC.
  • Now for some fun>>> 30 second intervals each exercise OYO, 30 seconds of rest R&R x 3
  • Frog Hops x 30 Seconds OYO > 30 seconds rest
  • Jumping Lunges x 30 seconds OYO > 30 seconds rest
  • Burpees x 30 seconds OYO > 30 seconds rest
  • Merkins x 30 seconds OYO > 30 seconds rest
  • Squats x 30 second OYO *HOLD* the down for the 30 seconds of rest, then go right into the Frog Hops>
  • Rinse and repeat 3 times. Heart rates were a bit elevated this morning and mumble chatter was sparce.

TheThang Part II
Mosey to El Camino Real, taking a right turn Clyde at Bushwood CC and head to the Garden of Traquility.

  • Tried a new one, needs some refining> Three Way Mountain Climbers. Plank position, feet together, bring them center > then back > then right > then back > then left > then back > that’s 1 rep. x 10 ish IC
  • Oblique Crunches x 10 IC L&R
  • Mountain Climbers x 10 IC
  • Oblique Crunches x 10 IC L&R

Mosey back to the Shovel Flags.

  • Chuck Norris Merkins x 10 CC
  • Iron Cross Merkins x 10 CC
  • Ranger Merkins x 10 CC
  • Diamond Merkins x 5 CC
  • SSH x 10 IC
  • Abe Vigoda x 10 IC
  • LBAC x 10 IC F&B
  • Light Bulbs x 10 IC

CountORama and NameORama:
12 PAX, no FNGs.

Announcements:  **NOTE** There is NO Workout at The Hogg next Saturday 3/25. 0600 – 0700 at Hermann Park Miller Outdoor Theatre prior to the MD Anderson Run at 0800.  Spartan Race on May 21; GrowRuck June 9-11 in New Orleans > Second F> Fellowship> Thursday, March 23rd at Kirby Ice House > 5:30 til 

TAPs: CA’s son, Beta’s M & Bishop on IR.

Beta took us out this morning.

Quick Reminders

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 **There is still time to register**
  • Where: Texas Medical Center, 1220 Holcombe Blvd, Houston, TX
  • Start Time: 0800
  • Event Q: Pace Car and Cruiser
  • 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=sprintKey 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
    • 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

GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Details to follow. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited! HC’s Cruiser, Duggar, Inferno, Britney. We need more from the Houston PAX. We also need drivers> a non participant in the event that can drive some very tired & worn out souls back to Houston from Nola.

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, Facebook, F3Nation.com


  • CSAUP> Completely Stupid And Utterly Pointless. But great Second F time.

As always, it’s a honor to lead this group of men. “AYE” Cruiser out>