High 80s degrees F and 85% humidity – surprisingly hot and wet even for Houston this morning!

10  PAX posted at #TheHogg for the 06h WO, no FNGs. A few of the Pax are training for the GrowRuck 03 in New Orleans this coming June (you should def sign up too – details at the bottom here), so after a couple of hours of Rucking it – we decided to throw in some Ruck Pain Stations for this hour… “Those without rucks, grab your blocks and move out!”

Let’s Mosey to the Shovel Flags (SFs) and Circle Up… With [SADLY] no FNGs, we got into the Warmup very quickly after a short disclaimer:

YHC was so ready to get things going, he nearly forgot to give our FNG the proper disclaimer…  YHC is not a professional. This is a free workout. You’re out here voluntarily. Push yourself, but don’t hurt yourself.

Warm Up – Circle of Pain (COP):

  • SSH x 20 IC*  (+15 just for fun**)
  • Abe Vigoda x 10 IC
  • Grass Grabbers x 10 IC
  • Tin Soldiers x 10 IC
  • Imperial Walkers x 10 IC
  • Merkins x 10 IC

* With a speed up in cadence towards the end

** After some hilarious Mumble Chatter from the Pax about the shorter radius for YHC’s arm raises during the SSH (and how it takes the rest of the Pax longer to make the movement with longer arms) YHC decided to test the theory and throw in some faster cadence for 15 more SSHs. TClaps to Britney whose OYO cadence was even faster than YHC’s fastest count!

The Thang

Moseyed over to the Open Field with our Rucks and Blocks. For the next 15 minutes R&R AMRAP…

Ruck across the field and Back Peddle back, and perform following upon return:

  • Merkins with your ruck x 10 (x15 if no Ruck***)
  • Ruck Squat & Press x 10
  • The Getup (from lying down on your six, stand up with no arms – Burpees if no Ruck)

*** or 10 Merkins with your Block on your back, if you’re as baddass as Backhoe – TClaps! #SurprisedNoConcussionOnOurHands

Put your Rucks and Blocks down – short Mosey around the parking lot to stretch and breath. Side Shuffle each side, Butt Kickers, and High Knees. Then return to the field and pick up your Coupons for another 15 minutes of Pain – R&R AMRAP…

Walking Lunges with your Rucks/Blocks across the field and Back Peddle back, and perform following upon return:

  • Merkins with your ruck x 10 (x15 if no Ruck)
  • Overhead Ruck/Blocks Sit-ups x 10
  • Overhead Ruck/Blocks Flutter Kicks x 10 IC (40 total)

With the last 10 minutes, we climbed!

TClaps to Leprechaun for bringing a descent rope for us to train some rope climbs. Took turns climbing the rope while the rest of the Pax worked on Burpees.

CountORama and NameORama:
10 PAX, with zero FNGs – let’s keep that EH, brothers!  #ABH


TAPs to HammerTime & Stakeout for speedy recoveries, and Hostage’s family for upcoming difficult decisions!

YHC took us out reminding us that F3 can truly be a Keystone Habit of change and we should keep Headlocking FNGs to spread the impact to the rest of our community. #StrongerMenStrongerCommunitiesMake

Naked Moleskin:

TClaps to the whole Pax for having the courage to try something new today. The rope climb is infamous for a reason – it is HARD and takes lots of practice. Like the Pull-ups, you can only improve by doing – Let’s get after it!!

It was great having Gemini at The Hogg today. Even though he has been a long time regular at the other F3 Houston AOs, we loved seeing him break his #HoggCherry today – hope to have you back again soon!


SIGN UP FOR BOTH THE SPARTAN RACE AND GROWRUCK 03! “Some people ask why, we ask why not?!!” – F3 Duggar of the Land of Houston (who STILL needs to sign up himself!!)

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:  Key info:

  • When: Sunday, May 21, 2017
  • Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
  • 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

GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. Have no doubt, this will be a transformative event for the PAX that do it, as well as for F3 Houston and F3 Texas. Get excited! HC’s Leprechaun (Event Q), Cruiser, Duggar, Inferno, Britney, TP, JackRabbit, Cannon, & Fireball. We need more from the Houston PAX. We also need drivers> a non participant in the event that can drive some very tired & worn out souls back to Houston from Nola.

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… start with BAND – download here:


  • ABH – Always Be Headlocking! Remember to put out the EH even to our Pax in other cities… F3 Nation is growing and you can help men across this fine nation!

Thank you for the opportunity to lead once again – an honor as always,