• When: 03/24/2018
  • QIC: PaceCar
  • The PAX: Haggis; Duggar; The Bishop (R); PortOCall; Vlasic; Fresh Prince; Bone Saw (R); Fixer Upper (R); The Count; Kia; Taco; Beta; Leprechaun; Weedwacker; PaceCar (QIC) (and a Shots Fired Ruck By Sighting)
Image result for funny get your colonoscopy
15 PAX converged on Hermann Park for a pre-SCOPE 5K WO with lots of butt jokes and plenty of Mumble Chatter about the early hour and lack of running.  PAX continual complaining forced YHC to oblige with a full on ass blaster – with visits to the Cancer Survivors’ Memorial for 80 Compass Rose Merekins; a few trips around Sam Houston DORA-style; the usual PaceCar round of dips and Russian Dips; a few animal runs up the Hill and the crowd pleaser Contra-Burpees.

Lovely gloom at 71°, humid, cloudy with a slight breeze.


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

Warm Up – CoP (All done at PaceCar pace – slow and focus on good form:
  • SSH x25 IC
  • GG x10 IC
  • Imperial Walker x20 IC
  • Tin Soldier x20 IC
  • Abe Vegoda x10 IC
  • LBAC x15 IC
  • RLBAC x15 IC
  • Moroccan Nightclub x20 IC
  • Ray Lewis x20 IC
The Thang:

Mosey to the Cancer Survivors’ Memorial [mumble chatter about not enough running]

  • Compass Rose Merkins x80 oyo
  • LBC x50 oyo

Mosey to Sam Houston Memorial [Mumble Chatter about not enough running]

  • DORA; Sprint around SH – Speed Lunges/LBC/Merkins
  • DORA; Sprint around SH – Squat/Freddy Mercury
  • LBC x50 oyo

Mosey to Great Wall of Dips [Mumble Chatter about not enough running]

  • Dips x30 IC
  • Step Ups x20 oyo
  • American Hammer x20 IC
  • Russian Dips x20 IC
  • Knee ups/In and Outs x20 IC
  • Copper Headed Dips x10 IC

Jail Break to the Shovel Flags [Mumble Chatter about not enough running]

  • DORA; 1. Bear Crawl/Duck Walk/Lunge Walk/ – 2.
  • Contra Burpee 1 to 5 and 5 to 1
  • DORA; 1. Bear Crawl/Sprint to the wall – 2. Angry Al Gore/Christina Aguleras

Slow Walk in Silence up the Hill – 1 Minute of Silence for Big Wheel and His Famil

CountORama and NameORama

15 PAX; 0 FNG


We continue to pray for Big Wheel and his family; Locksmith’s father and his family; Rutherford with Stage IV colon cancer (who walked the 5K while receiving chemotherapy by pump); and Paige with Stage III rectal cancer who finished her second week of chemo and radiation (missed SCOPE to attend her daughter’s softball tournament).  We are thankful for having a group of friends to lift us up and makes us stronger.  We hope to use that strength to lift up those less fortunate than ourselves.


Remember YHC considers F3 – more specifically – this particular group of  men – as one of the reasons YHC is alive and healthy and happy.  YHC is in awe of this excellent group of men who challenge; support; razz (as needed); lift up; call BS (as appropriate); challenge; pray for;  and strengthen each other.  Thanks to all who donated and participated in the SCOPE 5K to benefit MD Anderson Cancer Center GI Clinic for Colorectal Cancer.


*Kingwood AO Launch*
> June 2, 2018 – 0630 hours – Specific location TBD – Cruiser has the Q


*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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.

Your humble correspondent,