10 F3 soldiers posted in the #Gloom to pay their dues to The General with a military-grade #BeatDown.  A record turnout at The General included 3 FNGs (#ABH) made YHC proud enough to offer up miles of fun sprinkled with reps of pain.  Every good soldier needs their #DRP of #Downpainment.


  • YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntarily and free of charge (you’re here on your own accord). Modify as needed. #PushYourselfButDontHurtYourself #YouAgainstYou. Notify the Q of any serious medical conditions. Aye!


  • Conditions were perfectly clear at 62° and 90% humidity. #NoExcuses to slow this PAX down…


  • Side Straddle Hops (SSHs) x30 IC (60x total) to #BreakTheIce around the Shovel Flags while we waited for The Bishop to round up some gloves for the FNGs #TakeYourTime #WeGotAllDay
  • Mosey on over to the corner of Stella Link / Blue Bonnet for #TheThang…


  • Merkin Indian Mile
    • Mosey single-file down Stella Link to corner of Stella / Aberdeen
    • 25x Merkins IC (50x total) #QError here nearly smoked the PAX on the first pass #SmokeFest #WheresMyCoffee
    • Double Applesauce Indian Run down Aberdeen to corner of Aberdeen / Braes
    • 25x Merkins OYO #GotItRightThisTime
    • Double Applesauce Indian Run down Braes to corner of Braes / Blue Bonnet
    • 25x Merkins OYO #YouGuessedit
    • Double Applesauce Indian Run down Blue Bonnet to corner of Blue Bonnet / Stella
    • 25x Merkins OYO #HitMeBabyOneMoreTime
    • Jailbreak back down Blue Bonnet to corner of Blue Bonnet / Braes
      • Total: 125x Merkins, ~1.0 mi
  • Deconstructed Burpee Indian Mile #TooBadDuggarWasntHereToEnjoy
    • Double Applesauce Indian Run down Braes to corner of Braes / Aberdeen
    • 25x Squats CC (civilian cadence)
    • Double Applesauce Indian Run back down Braes to corner of Braes / Blue Bonnet
    • 25x Leg Thrusts OYO
    • Double Applesauce Indian Run down Blue Bonnet to corner of Blue Bonnet / Stella
    • 25x Merkins OYO #YouShouldBeGoodAtTheseByNow
    • Mosey half way back down Blue Bonnet, Jailbreak to corner of Blue Bonnet / Braes
    • 25x Squat Jumps OYO
      • Total: 25x Deconstructed Burpees, 0.8 mi #RoundsUpToAFullMile
  • Mosey on over to the General’s Courtyard for some fun with Dora (Modified Dora 1-2-3)
    • Partner up at the first circle of benches
    • Partner 2 runs down Courtyard halfway and back while Partner 1 exercises, completing the following as a team:
    • 50x Step-Ups (25x each leg) #StretchThoseLegs
    • 100x In-n-Outs #TheresSomethingForTheCore
    • 150x Dips #DontForgetThoseArms
      • Total: 300x reps as above, ~0.5 mi
  • Mosey on through the General’s Couryard and the Hall of Fame to the General’s Parking Lot
  • Jailbreak to the Shovel Flags for COT
    • Total: ~0.15 mi

#CountORama and #NameORama

  • 10 men, including 3 FNGs. A record-setting turnout at The General!  Aye!
  • Welcome FNGs Jack Waddill (Jackrabbit), Andrew “It is only a flesh wound” Morrison (Monty) and Scott Atha (The Wreck). #NoOneNightStands
    • T’claps to proud papas Whiskey (Jackrabbit and Monty) and YHC (The Wreck).

#BoM (Ball of Man)

  • T’claps to The Bishop for taking us out. TAPs go out to Cruiser’s daughter who got positive news on the fight against cancer.
  • The #3rdF pulpit is open to any PAX member. You are all #FreedToLead, and every leader needs to find his “voice” among other men. Offering TAPs is a great way to do that.


  • Military-grade #BeatDown today produced maximum amounts of sweat. Lots of running with little rest, and a healthy dose of Merkins. #ItsSupposedToHurt
  • For those keeping score at home:
    • We ran ~3.0 miles and burned ~650 calories
    • 150x Merkins
    • 25x Squats
    • 25x Leg Thrusts
    • 25x Squat Jumps
    • 50x Step-Ups (as a pair)
    • 100x In-n-Outs (as a pair)
    • 150x Dips (as a pair)
    • #YoullBeFeelingThisTomorrow #Downpainment #BeatDown #SimpleButEffective
  • Nothing like breaking a sweat and stirring up the neighborhood on a quiet morning in the #Gloom.
  • For some reason the #TomatoBootCamp (or is it #PotatoBootCamp?) was absent from the General’s Parking Lot this morning. So much for #WCW. #MaybeWeScaredThemOff
    • We couldn’t scare off our friendly Thai Chi expert though, as he made is regulary schedule appearance in the General’s Parking Lot. #AdmireTheView
  • Looking Ahead. A couple of workouts you don’t want to miss:
    • #ThirstyThirdThursday happy hour this Thursday at Kirby Ice House. #SecondF #BringAFriend #ABH
    • #DoubleDown this Saturday. #Downpainment will begin at 0600, likely with a #StringOfPearls along El Camino Real around #TheHogg, followed by your normal #DRP at 0700. For those of you looking to get #Stronger (#NotABoyNotYetAMan), there is no better way than to #DoubleDown. #HitMeBabyOneMoreTime.
      • Remember to put the EH on some FNGs for the Saturday workout. We need some more #homegrown F3 Houston PAX #ABH
    • Hookup’s VQ next Wednesday at The General. YHC is going to have to pass the torch as he heads DR (down range) #YoullBeInBetterHands  Hookup is training for his impending birthday Q next month (also training for a marathon).
    • 1/2/(F)3 Convergence. Tell your friends. Tell their wives. #EH some FNGs for the Convergence in honor of F3’s founding on 1/1/11. Since the 1st falls on a Sunday this year, we have called an audible to move it to January 2nd (and it also takes the hangover excuse of the table #NoExcuses). The 1/2/(F3) Convergence is intended to pull together everyone who has participated in a F3 Houston workout for a combined, extended event. A particular focus for the Convergence is for each member of the Pax to bring out FNGs (note: the plural was intentional!). Most guys are “New Year’s resolutionists” (“I need to get in shape this year…”), so it is a great time to bring them out to F3. It is also a great time to celebrate 3 months of F3 Houston #badassery  More details to follow.
  • Twitter. YHC highly encourages the PAX to get on Twitter. It’s not a scary as it sounds (if the old guys can do it, so can you!), and it’s a great source of real-time updates, #MumbleChatter from the PAX and pics of men in blue spandex #NeverTakeEmOff. Suggested Twitter handle: @F3[F3name]. #CommunicationIsKey
  • Backblast Comments. You’re likely reading this on F3Nation.com. YHC highly recommends getting a login ID and password, so you can comment and post for all of F3 Houston to see. #CommunicationIsKey #MumbleChatter
  • F3 Apparel. T’claps to the PAX who are already sporting their own F3 logo gear. For the rest of you, place your orders! YHC is working on a #BadAss design for The General – coming at you early 2017. The Official Gear Store of F3 Nation is Mud Gear (www.f3.mudgear.com).


  • MIDWIFE NOISES: Groaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.
  • The F3 Lexicon provides the PAX with a language that uniquely conveys and captures much of what we do and believe in F3. It seems trivial, but the Lexicon helps connect us and enriches our fellowship. Take some time to check it out. (http://www.f3nation.com/lexicon/)

Thanks for allowing me to bring the pain