• When: 04/03/18
  • QIC: Leprechaun
  • The PAX: Beta, Liquid Plumber, Taser, Pace Car, Duggar, Kool-Aid, Haggis, Backhoe, Britney, Shoog, Weedwacker, Guitar Hero, Jack Rabbit (R), Shots Fired!, Cruiser (RR)

16 PAX posted ITG for squad work with running, burpees, arm building, and ab work. Surprise post by former Hogg PAX F3 Duggar and welcome FNG Kool-Aid.


Glorious!!! On the heels of a full moon, Easter, and April Fool’s Day it was 74F, and the high humidity was tempered by a cool Gulf breeze.


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. Cruiser is Radioman. #PushYourselfButDontHurtYourself.


Simple today:

  • SSH x16 IC (PAX counted)
  • Manmakers (hand release Merkins) x20 IC

Bear Crawl to the parking lot exit, line up Double Applesauce (DA), divide into squads A, B, C. B for Beta since he’s such a special guy.

The Thang

Mosey to the El Camino Real (ECR) for squad Bataan Death March (BDM) and partner Indian Run (IR) to the pull-up bars along Memorial. BDR is IR with each PAX performing 5 burpees before sprinting to the front.

Sun’s Out – by squad. 30 second intervals.

  • Squad A close grip pull-ups (palms in) for 30 seconds while Squads B&C perform Diamond Merkins. All OYO. 30 seconds to switch/rest.
  • Squad B close grip pull-ups (palms in) for 30 seconds while Squads A&C perform Diamond Merkins. All OYO. 30 seconds to switch/rest.
  • Squad C close grip pull-ups (palms in) for 30 seconds while Squads A&B perform Diamond Merkins. All OYO. 30 seconds to switch/rest.
  • RnR x2
  • All PAX got 3×30 seconds of close grip pull-ups (lots of negatives if you can’t pull throughout). All PAX get 6×30 seconds of Diamond Merkins. Arms getting swole (Gun’s Out).

DA mosey along Memorial to Crestwood. #Mumblechatter about “wounded” partner carries from GrowRuck! Bang a left on Crestwood. 5 burpees OYO. More #Mumblechatter about “arms”.

Then: Squad BDM down Crestwood. Brief investigation of the nature area followed by DA mosey on Arnot to Haskell street. On Haskell, partner IR down the middle (instead of outside) x3 – continued instruction about IR protocol – slow mosey and sprinters accelerate and decelerate.

Arrive back near Shovel Flags (SFs) and break into squads for 1-arm rows on the angled swing set legs. T’Claps to Beta for squad breakout recommendation #I2. Each squad finds a swing set and 1-arm rows, 20x each arm OYO then circle the SFs.


  • McGill Crunches x10 with each leg up.
  • Bird Dog x20 each side
  • Side Plank hold x15 IC

That’s all, folks. 06:15:37 by YHC’s watch.


CountORama and NameORama

16 PAX. 1 FNG. Welcome Brady from The Woodlands, who has listened to the Podcasts and read Freed to Lead.


TAPs to many. YHC took us out.


Limited personal thoughts today. Kind of all over the board. Pull-ups and running are not exactly in YHC’s wheelhouse. Always good to give the PAX what they’re not expecting (which from YHC often includes the SLAM, BTTW, and Church Picnic). Also kind of fun for CSAUP exercises – belated April Fool’s Day since F3 workouts are functional and not about getting swole. Maybe this was all about Weedwacker. The Gun work will help him tame those pesky organs that don’t want to transplant. Taser and Kool-Aid impressed with a strong effort. Q-Fail for not getting Kool-Aid’s details for this BB – gentle reminder for YHC and all Qs to make sure you get people signed up. Kept thinking about events for F3 Texas Tough. And really Q failed on trying to remember all the TAPs. And the Kingdom shirts kind of scare me. But inspire me. Also still reeling from the M’s sense of humor: after Easter dinner she said, “Who wants dessert?!” 2.0s go nuts. She runs to oven and pulls out a casserole dish with a bunch of brown letter E’s. Get it? Total Dad Joke HoF. Brown E’s = Brownies. I figured it out after two rounds of close grip pull-ups this morning.


*April Air Squat Challenge*
> Keep track on Band.  Push yourself. #NeverTooLateToStart.  #GlutesofSteel! Great if you’re staring Prison in the face.

*May Spartan*
> May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.  Keep track on Band. Austin day trip. Great #CSAUP

*Go Rucks*
> Check Band. Lots of 2018 options in Houston and across TX.

*F3 Texas Tough*
> The Greatest CSAUP in the solar system, if not the universe. Details forthcoming – need some help finding a location for Fall 2018. Contact Leprechaun, Haggis, or Jack Rabbit to help. Shots Fired! has a rope. Beatdowns, firearms, booze. Potentially but not necessarily in that order. Lots of duct tape.


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.

In Spanish, El Leprechaun is The
– Leprechaun