23 Pax took their #DRP, 8 at 0600 and 15 at 0700, to post #InTheGloom for F3 Houston’s first real rain workout.


  • YHC is not a professional instructor #clipboarder. F3 workouts are voluntarily and free of charge. It is important to use good form to complete the exercises, so ask for a demonstration if you need one. Take breaks if/when needed and/or modify exercises if you need to. The goal is to push yourself, but don’t hurt yourself. #YouAgainstYou  Notify the Q of any serious medical conditions. Aye!


  • 60° and 98° humidity… yep, that means RAIN. Not Forest Gump in Vietnam rain, but a steady rain none the less. A good reminder that F3 is always held outdoors #rainorshine #hotorcold

The Thang 0600

  • Mosey out of the parking lot to the Front Yard for COP
  • Circle of Pain
    • SSH x 15 IC
    • IW x 15 IC
    • Windmills x 15 IC
  • Mosey thru the Garden of Tranquility to Bushwood Country Club and hang a R to mosey on the El Camino Real
    • Along the way: Backpedal, Side Shuffle L/R, Karaoke L/R
  • Stop at the pull-up bars by the Fun Deck for some Pull-o-rama pyramids
    • Pull-up pyramid 1-2-3-2-1
    • Chin-up pyramid 1-2-3-2-1
    • In between Pull/Chin-up LBCs x 20 single count (yep, that is 10 sets)
  • Mosey over to Memorial Park Motor Speedway for Crazy 8s
    • Run a lap followed by Merkins x 20 OYO
    • Rinse and repeat x 8 (well… actually 6, because we were running out of time)
  • Mosey back over to the ECR pause in a Rest Area for 20 Merkins OYO
  • Resume mosey down the ECR to Bushwood Country Club and pull into Valet Parking for… yep, 20 Merkins OYO
  • Mosey Garden Tranquility pausing for Merkins x 20 OYO
  • Mosey back the Shovel Flags for a final Merkins x 20 OYO
  • Transition to Circle of Trust

The Thang 0700

  • Mosey loop down Mercy Street, through the Pool parking lot, around the Ball Field and back to the Shovel Flags for COP
    • Along the way:Butt Kickers, High Knees, Backpeddle, Side Shuffle L/R, Karaoke L/R
  • Circle of Pain
    • SSH x 31 IC
    • IW x 12 IC
    • Moroccan Nightclub x 20
    • Merkins x 16
    • Yep… that is 31/12/2016 (European style date, du Vigneaud est Francais mais non?!?)
  • Mosey across to the El Camino Real and hang a R
  • Pull over at a Rest Area for Super 21s, sets 1-5
    • Set 1-5: Makhtar N’daiye IC , Lunge Twist IC, Burrol OYO (reverse burpee. No I’m not making this up!)
  • Resume mosey down the ECR to the field past the Great Wall for Super 21s, set 6-10
    • Along the way Double Applesauce Indian Run
    • Set 6-10: Makhtar N’daiye IC, Lunge Twist IC, Burrol OYO (sound familiar!!!)
  • Reverse course, resume mosey down the ECR back to the Rest Area for Super 21s, sets 11-14
    • Set 11-14: Staying Alive (alternative R/L plank) IC, Mountain Climbers IC, LBCs IC
    • Running short on time, so cut short the Super 21s at 14 (3rd time will be the charm Duggar!)
  • Mosey back the Shovel Flags for a final exercise set (12/31/16)
    • V-Ups x 12 OYO
    • Merkins x 31 single count OYO
    • Burpees x 16
  • Transition to Circle of Trust


  • 23 men, 8 at 0600 and 15 at 0700, including 1 FNG. T’claps Brothers! Strong turn out during a Holiday week!


  • 1 FNG. Welcome Hostage (Tam Vo)! Inferno is the #proudpapa. He is a professional negotiator, thus the F3 name, Hostage. Come on back for a #secondhelping #noonenightstands
  • Let’s ramp up our Emotional Headlocking work brothers! #GiveTheGiftYouHaveBeenGiven Always Be Headlocking #ABH

BoM (Ball of Man)

  • Dr. Seuss took us out at 0600 and Duggar said the prayer at 0700.
  • The #3rdF pulpit is open to any Pax member. All are encouraged to offer Thoughts and Prayers (TAPs) and to offer a prayer to take us out. You are all #freedtolead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.


  • Rain Day. T’claps to the Pax for the first true rainy day workouts since our launch on 10/1/16. Hard to believe it took 3 months for that to happen… The Sky Q has been smiling on the Faithful!
  • #TheDeets. Strong workout today. We set out to do Crazy 8s and Super 21s, but fell short. The key was the effort, which regardless of outcome, helps us to grow stronger in Mind, Body and Spirit. #bettermen As Alfred, Lord Tennyson wrote in Ulysses: “To Strive, To Seek and Not To Yield!” Aye! (Yep, I’m a liberal arts guy!) For those of you keeping score at home:
    • 0600: 2.9 miles and 700 calories with 200 Merkins, 200 LBCs and 18 pull-ups
    • 0700: 2.0 miles and 760 calories
    • #DoubleDown. We had 5 Pax, including Cruiser’s 1st, complete the rain soaked double down, covering 4.9 miles and burning 1460 calories. Great work, you made your #downpainment today!
  • World View. Thanks to Comrade for taking few minutes to provide some perspective on US-Russian relations, from the latter’s perspective. He lived there for 20-years. It was great to here his thoughts and insights. Also, Comrade used his Russian to do a 10-count, an F3 first! Lots was said, but to summarize the greater good of all is served when we recognize our common humanity. Deep thoughts. #jackhandy #tolstoy
  • Kotter (see definition below). Welcome back Britney and Comrade.
  • Mumble Chatter. Duggar and Bishop took some flak for their Man Purse and Man Sarong, respectively. Both steadfastly stand by their gear… But perhaps the mumble chatter drove them to drink, as they both hoisted beers at Coffeteria. Was it a New Year’s Celebration or manly shame, the Pax may never know…
  • Holiday Season. Although the Holiday’s are filled with joy and happiness for many of us, there are many others for whom this is a very difficult time of the year, especially those who are jobless, homeless, hungry, sick, alone, sad, depressed, suicidal, addicted, etc… While the Holiday Season is almost over, it is not to late to:
    • Give the Gift of F3. It’s free and it lasts a lifetime! You will forever be THE guy that positively changed another man’s life. #Fitness #Fellowship #Faith #GiveItAway
    • Spread the Spirit. Take some extra time this Holiday season to reach out to others who are in need. A simple hello, a warm greeting or a kind deed can be a positive turning point that lifts someone out of despair and into hope. #BeALightInTheWorld #BrothersKeeper
  • Looking Ahead. A few of things you don’t want to miss:
    • 1/2/(F)3 Convergence #1/2/(F)3. Each year on January 1st, it is traditional in F3 Nation to have a “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/(F)3 Convergence is intended to pull together everyone who has participated in an F3 Houston workout for a combined, extended event. In addition, 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  Start your year off right!!!
    • @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 sessioin 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. 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, 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]. #CommunicationIsKey
  • Word of the Day (WOD): Kotter: Word to describe the member of the Pax that returns after a prolonged absence. Today this was applicable to both Britney and Comrade.

Aye! The Bishop