• When: 1/15/18
  • QIC: Guitar Hero
  • The PAX: JackRabbit, Beanie, LipSynch, Triple Threat, CC, Britney, Taco

7 PAX joined me voluntarily for my VQ. Solid start to the week.


45 F,  1 mph wind from the east, crescent moon, dry


GuitarHero 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 #PushYourselfButDontHurtYourself.

The Thang

“The Century” is a grouping of 100 repetitions of any grouped all together.  Doing the sets all together adds an additional mental element when you think. ” Darn I have do 100 of those.”  It also helps push towards the point of failure…pause…and then push to do more of the same.

Warm Up: Baby arm circles forward x 10 IC, Abe Begoda x 10 IC, Grass Grabbers x 10 IC, Nature Boy (deep squat stretch)

The Work:

  • Mosey to the top 5KT (Garage…the naming rights are still open)
  • Burpees x 100 (pausing at 30,50,70,90, and 100)
  • Mosey down a level then 5 pull ups
  • SSH x 100 IC (pausing at 50 and 100)
  • Mosey down a level then 5 pull ups
  • Walking lung x 100 Civilian Count (pause at 50 and 100)
  • Mosey down a level then 5 pull ups
  • Merkin x 100 IC “Down!” (pause at 20,40,60,70,80,90, and 100)
  • Big Boy Sit ups x 100 (pause at 20, 40, 60, called Time)
  • Mosey back to the Flags

I’ve done this routine on my own a couple of times and it always leaves me winded.  We could have made it to 100 on the big boy sit ups if we had another 5 minutes.  TCLAPs to the PAX for pacing well and movin the full 45 minutes.

CountORama and NameORama

8 PAX. We were joined by a FNG who already had a F3 handle so I’m guessing he is friendly and a guy but maybe not “new”.


JackRabbit, Beanie, LipSynch, Triple Threat, CC, Britney, Taco, Guitar Hero


The VQ was a great experience.  Thanks to all of those that didn’t mutiny for jumping into 100 burpees after a short warm up, or rag on me for a couple of flubbed cadences.  The big learning was that calling cadence adds a whole new level of cardio and concentration.

Sorry JackRabbit, I think I’m going to continue to use frustration to fuel my Qs.


*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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.

Get Shredded – Guitar Hero