• 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


  • Conditions were unusually warm at 72° with 94% humidity. Perfect to sweat off some of those holiday treats


  • Mosey to Church Parking lot (including side steps left & right and reverse)
  • Side Straddle Hops x20 IC
  • Windmill x20 IC
  • Imperial Walker x20 IC
  • Mountain Climber x15 IC
  • Mosey to Playground (convenient pit stop for Leprechaun with too much coffee & a Dr Seuss merger)


  • Playgound
    • Dan Taylor – squat + lunge 1:4 ratio x 6 IC (sort of) – Forrest Gump reference is distant cousin to Jack Webb, leaves PAX feeling like “they ain’t got no legs”
      • Math was fuzzy for VQ biting off more than he could chew
    • Iron Hulk – merkin + air press 1:4 ratio x 8 IC – leaves PAX feeling pumped up like Hulk, but air as heavy as Iron Man’s suit
    • Mosey to Golf Course parking lot
  • Golf Course parking lot (wouldn’t be pre-dawn in the Hogg without giant leaf blowers to pump up the volume)
    • Copperhead squat x10 IC
    • Merkin x10 IC
    • Peter Parker Peter x10 IC
    • Rinse & Repeat (throw in 5 extra PPP with more fuzzy math)
    • Mosey to deck (once exit located/created)
  • Deck
    • Derkin x10 IC
    • Step up x20 (10 each leg) OYO
    • Dip x10 IC
    • Rinse & Repeat (with a couple 10 counts to enjoy the humid air)
    • Mosey to golf course
  • Golf Course parking lot (spotless space free of pesky leaves)
    • Bobby Hurley (tap ground + jump shot) x10 OYO
    • Squat Thrust Jingle Balls (thanks to Duggar’s holiday spirit) x10 IC
    • Rinse & Repeat
    • Mosey back to Shovel Flag

#CountORama and #NameORama

  • 11 men, no FNGs.
  • Welcome to 12th Man home for the holidays

#BoM (Ball of Man)

  • T’claps from Cruiser to his NOLA hosts. T’claps to 12th Man for taking us out
  • Looking ahead
    • Leprechaun with the Q at The General Wednesday
    • Cannon with the Q at The Hogg Thursday
    • 1/2/(F)3 Convergence. Tell your friends. Tell their wives. #EH some FNGs for the Convergence in honor of F3’s founding on 1/1/11. Since the 1st falls on a Sunday this year, we have called an audible to move it to January 2nd (and it also takes the hangover excuse of the table #NoExcuses). The 1/2/(F3) Convergence is intended to pull together everyone who has participated in a F3 Houston workout for a combined, extended event. A particular focus for the Convergence is for each member of the Pax to bring out FNGs (note: the plural was intentional!). Most guys are “New Year’s resolutionists” (“I need to get in shape this year…”), so it is a great time to bring them out to F3. It is also a great time to celebrate 3 months of F3 Houston #badassery. Don’t forget to NOT wear your F3 gear – Duggar and The Bishop have something special planned. 6:30am Buffalo Bayou Park (email YTC)
  • 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.
  • 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. 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! #BadAss design for The General – coming at you early 2017. The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com).


  • 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/)