• When: July 10, 2018
  • QIC: Cruiser
  • The PAX: Muffy (R), Trojan, FNG Clark Blackmon (RR), FNG Stephen Hammons (R) & YHC Cruiser (RR)

78* 98% Humidity > 100% wetness


YHC is not a professional. F3 workouts are FREE – you are here voluntarily #YouAgainstYou. If you can’t complete an exercise modify as needed but use good form. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang >
  • As YHC recovers from shoulder surgery, the M, the Dr and now my PT advisor all understand you can’t keep this old man tied down.  No upper body work for me for many months but I’m well ahead of schedule compared to my right shoulder done in 2011.  With more FNG’s coming into the group, we continue to discuss the workouts are only the magnet that get us together, it’s the fellowship that keeps us together and that No Man gets left behind, this is a marathon, not a sprint.  It’s been exciting to see more and more men stepping up and giving F3 a try.  Thanks to everyone that has sent men our way.
The Warm Up
  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copper Head Squat x 10 IC
  • Grass Grabber x 10 IC
  • Lets Mosey – High Knees, Side Shuffle Right & Left, Backpeddle then “Regular Por Favor”
CoP: High Intensity Interval Sprints. The loop around the park = ~ 1/4 mile> Sprint the straight, walk the curve. In the curve we performed
  • SSH x 20 IC x 6
  • BBSU’s x 20 OYO x 6
Part II – Mosey back to the shovel flags for some Broga
  • Pigeon Stretch > L&R
  • Piriformis Stretch > L&R
CountORama and NameORama

5 PAX > 2 FNG’s welcome to Clark Blackmon F3-Houlihan and Stephen Hammons F3-Handful


We lift up in TAP’s > Muffy’s FIL with heart problems and Handful’s wife in the hospital recovering from surgery.  We continue to lift up Duggar’s brother in our TAP’s as well as KFC’s family especially Ava. YHC reminded everyone that 3rd F of Faith in something great than ourselves and to continue to “Give It Away” It’s Free and It’s Great.  EH Friends, at home, at church, at work. As always we lift up in TAP’s all the military men and women around the world as well as the 1st responders, asking the Sky “Q” to bring them all home safely.

**Also added 600 BBSU’s to the July Challenge Total**

  • *F3TheWoodlands “The Shed” Launch*
    • Saturday, July 14th
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow *This is not a convergence*
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge


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.  **ALSO** Don’t Forget Twitter > The original F3Nation Comz Channel. See what’s going on with F3 around the country.

As always, Honored to Lead> Cruiser