• When: 11/20/17
  • QIC: Britney (really, all of us)
  • The PAX: CC (Co-QIC), Backhoe (Co-QIC), Britney (Co-QIC)

3 PAX posted for a pre-holiday Q-a-Rama at The Marathon.  It was a small, intimate beatdown, but it produced loads of pain and sweat nonetheless.  Story to follow…


A bit nipply out there for Houston, but not too cool to prevent sweat from flowing.  Perfect start for Thanksgiving week.


YHC is not a professional instructor #IPlayOneOnTV.  F3 workouts are voluntary and free of charge #YouAgainstYou.  Modify as needed.  Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself.  Aye!

The Thang

Britney: Warm-Up at Arthur Ashe Stadium (aka, tennis courts)

  • 26x SSHs, IC #odetothemarathon
  • 10x Abe Vigodas, IC
  • 10x Grass Grabbers, IC
  • Merkin / Core Cycle #passtheQ #ThisMayBeOuttaOrderButItsAllThere
    • 10x Merkins, CC
    • 10x LBCs, IC
    • 10x Wide-Arm Merkins, CC
    • 10x Rosalita, IC
    • 10x Ranger Merkins, CC
    • 10x Reverse LBCs, IC
    • 10x Iron Cross Merkins, CC
    • 10x Flutter Kicks, IC
    • 10x Diamond Merkins, CC
    • 10x American Hammers, IC
    • 10x Merkins, CC

CC: Mosey over to the foothills of Mt. Olympus for an Animal Melee

  • Bear Crawl up the mountain
  • 10x Burpees, OYO
  • Bear Crawl down the mountain
  • 12x Copperhead Squats, IC
  • Crab Walk up the mountain
  • 12x Derkins, IC
  • Crab Walk down the mountain
  • 12x Squat Jumps, OYO
  • Frog Leap up the mountain
  • Al Gore, Q’s count
  • Frog Leap down the mountain

Backhoe: Mosey over to the concrete benches for some Achey Breaky…

  • Round 1: 15x reps / each
    • Incline Merkins, OYO
    • Dips, OYO
    • Lunges/each leg, OYO
    • Step-Ups/each leg, OYO
  • Round 2: 10x reps / each
  • Round 3: 5x reps / each

Mosey over to the next set of concrete benches for some more Achey Breaky

  • Round 1: 15x reps / each
    • Lunge Thrusts, OYO
    • Box Jumps, OYO
    • Bobby Hurleys, OYO
  • Round 2: 10x reps / each
  • Round 3: 5x reps / each

Mosey over to where the SFs should be for some Mary

  • BBSUs
  • LBCs
  • Reverse LBCs
  • Rosalita
  • Dolly
  • Freddie Mercury
  • Canoes (? on your six, balance on small of your back with feet off the ground and hands over your head)
CountORama and NameORama

3 experienced PAX, sadly no FNGs.  They’re all fartsacking and DR for the week, I’ll give them a hallpass.


TAPs to all who are traveling this week.  Backhoe took us out.


Nothing revolutionary.  Just because a PAX is small in quantum doesn’t mean an effective WO can’t be had.  F3 WOs are held hot/cold, rain/shine, big/small.


*November Burpee Challenge* > 20 burpees + the day = Nov 1st 21 Burpees, Nov 2nd 22 Burpees = 1,065 Burpees for the month of November.  Keep track on Band.  Push yourself. #NotTooLateToStart

*Holiday F3 Swag Orders* > 1 day left to get your orders in for The Hogg and F3 Houston shirts / hoodies / long sleeves / kid sizes.  Will be delivered in time for holidays.


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.

Thanks for allowing me to bring the pain…
– Britney