Welcome to all the PAX climbed out of the fartsack for my Pre-BQ.  Just a little warm up for this #OldMans BQ Thursday morning.


  • YHC is not a professional instructor. This workout is free of charge, you’re here of your own free will #YouAgainstYou. If you can’t complete an exercise please modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. “Let’s Mosey”


  • 72°, 92% humidity, #EmbraceTheMoistness


  • SSH x 10 IC
  • Abe Vigoda x 10 IC
  • Grass Grabbers x 10 IC
  • Imperial Walker x 10 IC

#That Thang

  • Mosey through the General’s yard lot for a little “Merkin” Indian Run.  Why??? Cuz we didn’t do enough merkins on Tuesday.
  • End up in “Cruisers Courtyard of Pain”
  • Calf Raises x 10 IC Toes pointed straight
  • Calf Raises x 10 IC Toes pointed outward
  • Calf Raises x 10 IC Toes Pointed inward
  • Calf Raises x 10 IC Left foot only then Right foot only < #FeelTheBurn
  • Wall Jump Up x 10 OYO > Burn Baby Burn
  • Skull Crushers x 10 IC Right leg first > Then Left
  • American Hammer x 20 IC
  • Rinse and Repeat above x 3

#Mosey back to the General’s yard

  • Time for some 11’s until we run out of time
  • Burpee’s x Merkins > 10 x 1 and so on and so on
  • Sprint between the lines

Recover for CoT


18 PAX > 1 – FNG > 1 – DownRange


#BoM (Ball of Man)

  • Circle of Trust, Ball of Man and Thoughts and Prayers. Every F3 Workout ends with a COT, wherein the PAX form a circle to conduct Counterama, Namerama, Announcearama and the Ball Of Man. During the BOM, the PAX are encouraged to offer TAPs, which is followed by a closing prayer to take us out. The COT, and all it encompasses, are a Core Principle of F3.
  • 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.


  • We did some real burn work on the calf muscles today #OverlookedRoutine> Never too many Merkins and Burpees.
  • Looking Ahead…
    • 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:  The goal has been reached $3,000. #OutFrigginStanding #GoldSponsors
    • 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
      • 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
    • GROW-RUK 03> Duggar gave us the update on this event. New Orleans in June. I’ll put together a better write-up on this for the next BB
    • @F3_250. A reminder today to challenge the PAX (#YouAgainstYou) to make a personal commitment to working out 250 times in 2017. F3 workouts count, as well as any 30+ minutes exercise sessioin you complete (yes, even with your M if you can last that long!?!). Time for YOU to step up for your own @F3_250 #accountability
      • Check the F3 Houston Google Sheet to track your progress.
      • Tweet your weekly workout count to @F3_250 with the hashtag #F3TwoFiddy every Saturday to log on a national level.
    • 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. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds, and it’s a great source of real-time updates, #MumbleChatter and hilarious (and occassionally horrifying!?!) images from the PAX. If YHC can do it, then trust me that anyone can. Suggested Twitter handle: @F3[F3name].
      • f3nation.com. This is the key resource for all things F3, but especially for the Backblasts, a written account of a Workout or Event that the Q Posts to a public forum. You can find the #BBs for F3 HOU here:  http://f3nation.com/locations/houston-tx/
      • Facebook. F3 Houston has both public and private pages (Duggar can get you access to the latter). It is a great place to look at pics and videos from our workouts.
    • Thank You> As usual this old man is honored to lead this great group of men. AYE>