• When: July 17, 2018
  • QIC: Cruiser
  • The PAX: Trojan, Handful, Muffy, Tib-Fib, Left Turn (FNG), DryDock (R-FNG) & YHC – Cruiser RR

76* > 75% humidity


YHC is not a professional. F3 workouts are FREE – you are here voluntarily #YouAgainstYou. If you can’t complete an exercise modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang
The Warm Up
  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • Copper Head Squat x 10 IC
  • Grass Grabber x 10 IC
  • SSH x 10 IC
  • Lets Mosey – High Knees, Side Shuffle Right & Left, Backpeddle then “Regular Por Favor”
CoP: Part I > Mosey to Niagra Falls for some fun. Should have brought the sign and business cards to the busiest corner in Kingwood
  • Step Ups x 20 IC
  • The Dip x 15 IC
  • American Hammer x 20 IC
  • Derkin x 15 IC
  • The In & Out x 20 IC
    • All Rinse and Repeat
CoP: Part II > Mosey to Main Street for a little Dora Action. Count off 1-2
  • BBSU’s x 100
  • Squats x 200
CoP: Part III > Broga Time
  • Pigeon Stretch
  • Piriformis Stretch
CountORama and NameORama

7 PAX > with 2 FNG’s > Welcome Zach Brackett aka F3-Left Turn & Peter Marucci aka F3-DryDock


TAPs for my co-worker battling cancer & to Shot’s Fired and his “M” and their soon to be new 2.0.


As we started our “Nomad” workouts I was a bit concerned that F3 wasn’t going to take off like it has in other “AO’s”. Guess I was just worrying we hadn’t done enough to promote.  Alas, F3 promotes itself in many cases.  The word is spreading, FNG’s every week and watching The River grow is amazing. Thanks to all that have helped to make F3 a success here and across the nation. Plant, Serve and Grow men’s small workout groups in order to invigorate male Community Leadership” 


  • *Thirsty Third Thursday> Kirby Ice House 5:30 til
    • 3333 Eastside St. Houston, TX
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge


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.  Also @F3Nation – @F3Houston – @F3Sugarland – @F3Katy @F3Kingwood Comz Channel on Twitter. There you’ll also find out about all the other AO’s around the country. 

Honored to Lead > Cruiser