• When: 10/14/17
  • QIC: H-Bomb
  • The PAX: Fire n’ Ice(R), Fresh Prince, Kings Point, Pace Car, Snowbird, Triple Threat, Backhoe, Beta, Haggis, Shots Fired!, Britney, H-Bomb (YHC)

12 PAX posted at #thehogg for a baum and buttercups BD in the unseasonably humid gloom.


Humid: 75°F, still humid (60%+ in October – yuck)


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.

The Thang

Warm Up CoP:

  • SSH x21 IC
  • Imperial Walkers x26 IC
  • Merkins x16 IC
  • Moroccan Nightclub x 21 IC
  • Abe Vigoda x21 IC
  • Light Bulb x101 IC (courtesy of my 2.0’s new interest in numbers)

Count off 1-2 for to partner up battle buddy.

Mosey Double Applesauce to St. Theresa’s backlot

  • High Knees
  • Butt Kickers
  • Side Step
  • Side Step Flapjack
  • Back Peddle

CoP to perform the Buttercup.  The “Buttercup” – an epiphany of sitting at your desk regaling about your last BD (because you have already closed your eyes involuntarily) wondering how you would ever VQ a BD – but add something different, then in your half awaken state the word “Buttercup” flashes in your head.  You suddenly come out of your slumber fumbling for the browser hidden behind the spreadsheet, word document, google earth, outlook, and any other program you should have been working on before dazing off, power up bing (you get rewards) and search “buttercup workout.”  Voila you come across this link Buttercup Workout.  So if you need ideas …

Inadvertent Extended Recover – a result of the QIC struggling to regain memory after the “short” jog – then consulting the cheat sheet, then explaining the list below:

  • Knee Strikes (MMA style) x10 IC
  • Mt. Climbers x10 IC
  • Knee Strikes x10 IC
  • Jay-Z’s x10 IC
  • Knee Strikes x10 IC
  • Plank Rotations (L high, flapjack) x10 IC
  • Knee Strikes x10 IC
  • Angry Al Gore’s (People’s Chair) x10 IC
  • Knee Strikes x10 IC
  • Recover

Rinse and Repeat (The PAX were not ready to lynch me and give it another round, if you note, the printout states Level I as 3xRR, but we modified with IC count).  PAX did like the change-up.  Consider for your BD as ample opportunity to modify and several other routines on the website.  Thank the Big Man Upstairs for the implanted thought.

After two Buttercups, paired up with Battle Buddy for a Dora’esque routine:

P1 starts with exercise 1 OYO below while P2 makes a lap around the parking lot, then alternate, then 2 OYO, alternate, ending with 3 OYO, alternate, bicycles while waiting for the 6 (thanks to PAX for throwing that in while the QIC returned)

  1. Derkin
  2. Back Plank
  3. Angry Chair (Roundhouse style punches)

Recover (Double Count), then line up Double Applesauce

Mosey while executing the Tulip (hop-skip with right hand in air, step, then hop-skip with left hand in air) every other step to the end of the driveway, return to Regular to the circle near the mound (Q-fail – was hoping to make it to the fun deck – but the Q was already wearing himself out).

  • Step-Up x16 IC
  • American Hammer x21 IC
  • Recover
  • The Dip x21 IC
  • Inclined Merkin x16 IC
  • Recover

 Mosey Single File to flags, sprinkle a lunge walk in the middle

CoP for 6 Minutes of Mary (a few minutes extra for a few extra ICs) – Q-Punt (QIC was searching for air)

  • Beta – Flow Flutter x20 IC
  • Backhoe – Dolly x20 IC
  • Triple Threat – The Burpee x5 IC
  • Snowbird – LBCs x10 IC
  • Pace Car – Double Merkin Burpee x5 IC
  • Kings Point – Merkin x10 IC
  • Fresh Prince – American Hammer x10 IC
  • Fire & Ice – Windshield Wiper x10 IC
  • Britney – J-Lo x10 IC
  • Shots Fired! – LBCs x10 IC
  • Haggis – Mt. Climbers x10 IC

Ended with a Cool Down

  • Grass Grabber x10 IC
  • Alternating Hip Flexor Stretch
  • Seated Spread Eagle V-Stretch

T’claps Men!  Thanks for the encouragement and positive feedback on the routine!

CountORama and NameORama

12 PAX


TAPs for the Swendsen’s and KFC for his daughter Ava’s surgery.  Triple Threat took us out reminding us how luck we are with every moment of everyday, the brotherhood we have gained, and keeping thoughts for those in need (Swendsen’s and Ava/KFC & Family).


Just like the EH’s who encourage me to join, and the PAX who remind me to give it that extra push in the gloom, VQ’ing has embolden me more in what F3 really means. F3 stands for everything I need to become fit, not only physically, but mentally and spiritually.

As through life, sometimes we fall into a rut, and it’s always that extra push, the extra effort you make to push you back up that hill to climbing, then walking, then running.  We’ve found ways to dig ourselves out in the past, but what has kept it sustained.  Well I think I found it, but time will tell, though I have full faith that time will prove me right.

But I also found something else, it may be a culmination of things coming together, but F3 has been a part of it all the way – and it culminated in a reminder in today’s Sunday sermon at my temple from a visiting Swamiji from South Africa, the gist was to always be GRACIOUS for the challenges God gives you, because it gives you an opportunity to make yourself stronger and bring you closer to attaining the ultimate goal.  These past months has brought our PAX enormous real challenges, that has put our values and practice into the work that we hoped it would, and as a result I have seen a change in all of us.  Talk is just that, talk.  Action brings results!  I’m proud to be your VQ today – and let’s continue to build on something that proves itself everyday!

Be GRACIOUS for the challenge F3 brings you, it WILL prepare you to be GRACIOUS when the TRUE challenges do come!


Upcoming Area of Operations (AOs):
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
  • Humble/Kingwood/Atascocita area – TBD
  • Sugar Land – TBD
Start EH’ing your friends and family for these upcoming AOs and support the AOs and make it out to the Trinity and the Kingdome in support as well!!
Get with the above AO-Qs if you are available to help support these AOs.

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 preferredComz 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.

– H-Bomb