• When: 05-12-2018
  • QIC: Cruiser
  • The PAX: Tortuga, Lambo, Trojan, Yeager (RR) & YHC Cruiser (RR)

Clear, 73* > 98% humidity > Stay Hydrated


I am 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 #PushYourselfButDontHurtYourself.

The Warm Up
  • SSH x 25 IC
  • Abe Vigoda x 10 IC
  • Hillbilly Walkers x 10 IC
  • Grass Grabber x 10 IC
  • Mosey around the park with > High Knees, Butt Kickers, Side Shuffle Right & Left > Circle up around the flags for “Q-A-Rama”
The Thang

We discussed how F3 workouts are peer led. One way to work on the skills is to break out the “Deck of Death” During the workout we took 10 and some 20 count breaks to discuss good habits, best practices, why we start exercises the way we do, why we watch our fellow F3 brothers during the workout as well as keeping an eye on the “6”

CoP: “The Deck” Numbered cards = # of reps, Jacks = 11, Queens = 12, Kings = 13 and Aces = 14.
  • Hearts = Burpees > OYO
  • Spades = Merkins > Q gets to call which kind of Merkin and either IC or OYO
  • Clubs = Squats > IC
  • Diamonds = LBC’s > IC

I don’t know who shuffled the cards but DANG, there were lots of hearts (and big #’s)

  • 76 Burpees
  • 70 Merkins
  • 80 Squats
  • 78 LBC’s

Closed it out with some “Core Work”

  • Big Boy Situps x 25 OYO
  • Oblique Crunch x 10 IC > Left side & Right side
  • Captain Thor went up to 5 x 20
  • Pigeon Stretch
  • Piriformis Stretch
CountORama and NameORama

5 PAX with no FNG’s.  Welcome back to Tortuga and Lambo who have been absent recently and Yeager (RR) back for second helpings


TAP’s to Yeager brother in arms from Chicago, shot in the head during a sting that went bad. He walked out of the hospital this week. Trojans aunt who passed away this past Thursday, Tortuga’s uncle on his death bed, my sister and my great aunt (family matriarch & 91 yrs young) that fell and had surgery for a brain bleed.

  • Austin Spartan Sprint – All Texas Pax Convergence
  • *GoRuck Light* Honor the Fallen
    • Sunday, May 27th – 1400 > Never Forget. – 4-5 hours, 7-10 miles
    • LIGHT = More Smiles, Less Miles & Fun on a team. – Average completion rate is 100%
    • More Information > https://www.goruck.com/event-12935
  • *F3Kingwood/Atascocita Launch*
    • Saturday, June 2nd
    • Location Kingwood Town Center Park
    • Time 0630 – 0730 Mark your calendars
  • *GoRuck Light > Independence Day*
  • *F3TheWoodlands Launch*
    • Saturday, July 14th
  • *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
Comz Channel

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.