• When: 03/03/2018
  • QIC: PaceCar
  • The PAX:  YHC PaceCar; Guitar Hero; Snoop Dog; Britney; Brexit; Shug; Fresh Prince; Port O Call; H Bomb; Tortuga; Taco; and Canon
12 PAX posted for a Royal Ass Kicking when YHC pulled out the Exercon and went insane!  Smoked in 30 minutes!  Cheers to 3 PAX with the DD!

A lovely 59⁰  78% humidity

YHC is a professional sailor #F3ScopeSailingExtravaganza – but not a professional exercise instructor. 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
  • Capri/Beta – Caraoke L/R L/R L/R
  • SSH IC x20
  • Plank Jack IC x20
  • Seal JacK IC x20
  • LBAC Fwd/Bwd
  • Moroccan Nightclub
The Thang

Mosey to Parking Lot Lines

  • Compass Rose Merkins IC x10 N; x5E; x10S; x5W
  • Squat Press Slaps ICCx100

Mosey to Field of Merlot

  • Contra Burpees 1 to 5
  • Contra Burpees 6 to 10

Double Applesauce to Bleachers

  • DORA 100 Pull ups/200 Knee Ups

Mosey to Kick in the Balls Parking Lot

  • Griff (the King of Crossfit) x2

Mosey to Tranquility Park

  • Partner Switch Tabata Dips/Freddy Mercury x3
  • Duck Weave around the track (one of the worst exercises in the F3 world)

Mosey to Playground of Calf Pain

  • Calf Raises (and two new lovers meet on a playground) 30 regular; 30 heels in; and 30 heels out
  • General discussion of Walk Like an Egyptian

Mosey to Flag (with 21 gun salute to Gladiator Camp ®)

  • Partner Capt. Thor
CountORama and NameORama

12 PAX; 0 FNG 🙁


TAP’s for Paige and Rutherford going through colorectal cancer treatment at MDA. TAPs to Fresh Prince’ nephew in treatment for Leukemia.  TAPs to Hagis recovering from a rib injury.  TAPs for Big Wheel’s family. All are reminded to be thankful for each day, to appreciate our many blessings and to help those who are less fortunate.


In 2006, while expecting 3rd 2.0, YHC was diagnosed with stage IV colon cancer.  YHC now knows there was a 23% chance of surviving 5 years and a 6% chance of coming off long-term (i.e forever) chemo. After three major abdominal surgeries and 4 years of three different regimens of chemotherapy, YHC weighed 146# at 6’6″ tall. YHC was given a two month break from chemo to gain some weight and strength. That two month break has now lasted almost 8 years.

Four years ago, YHC’s mother was diagnosed with stage III colon cancer at age 74.  After a two year fight, she succumbed to the disease. YHC has now also lost 2 close friends to colon cancer. Fighting colon cancer is very personal to YHC.

In 2015, YHC met Duggar in Charleston. Having not really exercised in 6 years, F3 was exactly what YHC needed. By providence, Duggar moved to Houston and, with The Bishop, started F3 here.  F3 is one of the key things keeping YHC alive, along with doctors, family and church.

YHC truly appreciates the support he gets from F3.  And the support to MD Anderson Cancer Center GI Clinic as a sponsor for the SCOPE 5K (sprint for colorectal cancer oncology research, prevention and education).


*Thirst Third Thursday 3/15/18 Armadillo Palace >5:30 pm*
> 2nd F and recon for SCOPE 5k CSUPWAP and raffles and auction for MDA SCOPE 5k

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for SCOPE 5K. Sign up to join the F3 Team or be a goober! We have set up a team for F3 Houston, and you can register at https://thedriven.net/event.race_reg/eid/9549025689/?&

1. Click “Register”, next to SCOPE 5K
2. Click “Join a Team”
3. Close the pop up about fundraising
4. Select Team “F3 Nation”
5. Enter your personal info
6. Pick a shirt size
7. Click “No” for fundraising and “No Donation”
8. Enter birthdate and initial for waivers
9. Proceed to checkout

YHC will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic.  F3 Houston is a GOLD Sponsor.  We need to raise $3,000 #wecandoit

*Houston Spartan Sprint*
> March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*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.

I am humbled to Q such an awesome group of men!
YHC PaceCar