26 PAX posted at #TheHogg and (setting an all-time F3 HOU weekday record!!), including 2 FNGs (#ABH) and two #drop-ins from the Big Easy and Alamo, which made YHC proud enough to offer up a solid #CoreBeatdown. Every good soldier needs their #DRP of #Downpainment so T’Claps to those who made it out this morning.


  • YHC is not a professional instructor. F3 workouts are voluntarily and free of charge (you’re here on your own accord). Modify as needed. #PushYourselfButDontHurtYourself #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!


  • Conditions were a cool 50° with 69% humidity making it a slightly drier workout than the usual


  • Mosey out of the parking lot head across to the El Camino Real and hang a right, with butt kickers, karaoke, back pedal on the way. Stop at Bushwood Country Club, for Circle of Pain.
    • SSH x 15 IC
    • Abe Vigoda 15 IC
    • Hillbilly Walkers x 15 IC
    • Peter Parker x 15 IC
    • LBCs x 15 IC
  • Mosey to the Driving Range for a little rail and tee box work.
    • Donkey Kicks over the rail x 10 Each Side OYO
    • Dolly x 15 IC
    • Donkey Kicks  x 10 each side OYO
    • Low Flutter x 15 IC
    • High Flutter x 20 IC
    • Rosalita x 20 IC
  • Mosey back to the ECR then hang a left
    • Double Applesauce Indian run to the Fun Deck for… Core FUN!
    • Knee Ups x 20 IC
    • American Hammer x 20 IC
  • Mosey to Memorial Motor Speedway. E2K – MILE
    • E2K (Oblique Cruches) x 10 Each Side OYO then run a lap
    • Rinse and repeat x 5 (or 4 if you run out of time)
    • Plank-O-Rama for the 6
  • Mosey back to Shovel Flag working in Indian Run with Jail Break coming out of the GOT
    • Plank-O-Rama

#CountORama and #NameORama

  • 26 men, including 2 FNGs. A record-setting turnout at The Hogg!  Aye!
  • Welcome FNGs Molasses (Conway McGreavey) and Backhoe (Jarrett Coward). You did great today keep it up! Duggar and Snowbird are the #proudpapas. We hope you come back out for a #secondhelping #NoOneNightStands
  • Also, welcome the Brothers that posted up from #DownRange Stake Out (San Antonio/Alamo) and Bongo (NOLA)

#BoM (Ball of Man)

  • Bublé’s words about the Russian Choir that perished in a plane crash, and his experience singing with them when he was in the Army Chorus (yep, it is real, and those dudes rock it!) This complemented Comrade’s thoughts regarding Russia on Monday. #commonhumanity
  • #TAPs for Comrade. Thanks for the reminder to #livestrong
  • 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.


  • Solid #BeatDown with more cardio than anticipated #SorryImNotSorry and plenty of ABS strength training sprinkled in for good measure #ItsSupposedToHurt
    • #CoreValues #ALittleMoreCardioThanExpected
    • For those of you keeping score at home, we ran 2.5 miles and burned 550 calories
  • “We Must Be Jelly, Because We Are On A Roll! I have always loved this quote by the late, great Stuart Scott from ESPN #leader  Well, Brothers, we are on a roll!!!
    • Record Pax. We crushed (+4 I think) the weekday record for Pax posting. Great to have 2 FNGs, following 2 more FNGs on Wednesdayl, as well as 2 #dropins. Let’s keep up strong the Emotional Headlock work. #ABH  Also, remember to drop in when you are #DR
    • VQs – Virgin Q’s. Since Thanksgiving, we have had a growth spurt in VQs, 7 in total: Cruiser, Sidecar, Boring, Leprechaun, Cannon (Boom!), CA, Inferno (#airburst). T’claps men – you are taking #leadership development seriously. If you haven’t led yet, you can do it too! Who’s next?!?
      • Potential VQs, as Cruiser learned today, calling cadence will kick your ass. To use Cruiser parlance, that means less air through the intake manifold to keep the engine running strong. #worthit
    • Welcome Back Kotters! The Holidays are a busy time with lots of family obligations and other activities. Great to see the turnout today of so many brothers who have been out for a while: Steers, Camo, Locksmith New Year’s resolution: #keepposting
  • Looking Ahead. A couple of things you don’t want to miss:
    • #DoubleDown this Saturday. #Downpainment will begin at 0600, likely with a #StringOfPearls along El Camino Real around #TheHogg, followed by your normal #DRP at 0700. For those of you looking to get #Stronger (#NotABoyNotYetAMan), there is no better way than to #DoubleDown. #ThankYouSirMayIHaveAnother
      • Remember to put the EH on some FNGs for the Saturday workout. We need some more #homegrown F3 Houston PAX #ABH
    • Spartan Race. Please sign up for the first official F3 Texas (Houston, Dallas and San Antonio Pax) #CSAUP convergence. 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 one for the F3 Houston Pax. #leadership opportunity. 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  
    • @F3_250. What the heck is this?!? Well, it is a challenge to the Pax to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise session you complete (yes, even with your M if you can last that long!?!). T’claps to Duggar who just completed the #F3twofiddy challenge this week. The Bishop is a Hard Commit #HC for 2017. So are Britney and Cruiser. Time for YOU to step up for your own @F3_250 #accountability
  • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds (if the old guys can do it, so can you!), and it’s a great source of real-time updates, #MumbleChatter from the PAX and pics of men in blue spandex #NeverTakeEmOff. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
  • Backblast Comments. You’re likely reading this on F3Nation.com. YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter
  • F3 Apparel. T’claps to the PAX who are already sporting their own F3 logo gear. For the rest of you, place your orders! Britney (B*tch!) is working on a #BadAss design for The General– coming at you early 2017 (Hopefully). The Official Gear Store of F3 Nation is Mud Gear (f3.mudgear.com).


  • Word of the Day: LBE Short for Lead By Example. As a reminder, F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Not all leadership is vocal and upfront of the Pax. You are #LeadingByExample every time you (1) take your #DRP and post, (2) step up and Q, (3) push yourself to your limits in a workout, (4) post with an FNG, (5) fist bump a brother who is struggling in a workout… well the list goes on. Be a leader!!!
  • The F3 Lexicon provides the PAX with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (http://www.f3nation.com/lexicon/)

Thanks for allowing me to Debut as Q and Bring a Little Pain.

Cruiser #oldmanstrong