14 PAX posted at #TheHogg for their DRP and some #HIIT pain.


YHC is not a proffesional. This workout is free and voluntarily. Push yourself but don’t hurt yourself. If you have any serious medical conditions, please let someone know. Let’s mosey


A cool 58* with 79% humidity. Could be the last cool one for many months

#Warm Up

Mosey over to the Memorial Park Pool & Spa, mix in some side shuffle R&L, back peddle and fence climbing.

Circle Up at the Spa parking lot

  • SSH x 15 IC
  • Copperhead Squat x 10 IC
  • Little baby arm circles x 10 IC >forward and backward
  • Tin Soldiers x 10 IC

# The Thang

Time for some High Intensity Interval Training, 30 seconds of exercise, 30 seconds of rest x 4 rotations. Can you hear CA > Use Good Form <

  • Squat Jumps > OYO
  • Jumping Lunges > OYO
  • Burpees > OYO
  • Merkins > OYO
  • Squats > OYO > ***HOLD the down position on the 30 seconds of rest***

Mosey back to the Spa parking lot, line up on the “Pipe” for some “CoreRuiser” pain. The HIIT’s just keep on coming> 30 seconds of exercise > 30 seconds of rest> #YouAgainstYou

  • Big Boy Situps > OYO
  • Reverse Crunches > OYO
  • V-Ups > OYO
  • Big Boy Situps > OYO
  • Reverse Crunches > OYO
  • American Hammer > OYO

Mosey back to the Shovel Flags> Ooops, no shovel flags> We need to work on that 

CountORama and NameORama:

14 PAX, No FNG’s with 1 guest F3> Oompa Loompa DR from the Charlotte area > Welcome sir


  • Announcements
  • TAP’s for Jack Rabbits daughter, praying for her to get well soon
  • TAP’s for Hammer Time > Get it well soon bro
  • Yard Shirt Pre-Orders
  • Extra Credit > Fri, 5/05 Herman Park 0530
  • GrowRuck 03 Trainer > Sat, 5/06 0430 #TheHogg < 10.25 miles
  • Spartan Race on May 21
  • T’Claps to Oompa Loompa for taking us out


**F3 Swag** T-shirt pre-orders for The Yard are open now.  Pre-orders close midnight on 5/8/17.  Get it while it’s hot!  https://f3.mudgear.com/products/f3-houston-the-yard-pre-order?variant=41919296467

Spartan Race. The first official F3 Texas (Houston, Dallas and San Antonio PAX) #CSAUP convergence. Quick summary, expect 4-5 miles with 20-23 obstacles, and lots of burpees. See link for more details: https://www.spartan.com/en/race/detail/1880/overview?filter=sprint > Key info / How to sign up:

When: Sunday, May 21, 2017
Where: Reveille Peak Ranch|105 CR 114 Burnet, TX 78611
Event Q: We need one for the F3 Houston PAX. #leadership opportunity. Who wants it?
Registration Info: Event:Spartan Sprint (NOT the Super)
Heat: Sunday Morning, 1115-1200 Heat
Team Name: F3Texas
Password: Fish61

GrowRuck 03 – New Orleans June 9-11 combines F3 Grow School with a GoRuck Tough. You don’t want to miss this! If you’re sitting on the fence about this event, sign up today. Only 5 Slots Remain> This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the Leadership Development training that the PAX will be exposed to over the course of the GR03. As a FenceSitter, you will have nothing but regret for a long time to come, as the PAX that do participate come back and retell story after story of this transformative experience. So, don’t miss out – sign up!   http://bit.ly/2nWxT5H Ruck training is underway – to join the chatter on Band, let Inferno or Leprechaun (local event Q) know. Next ruck work Saturday 5/06 0430 at The Hogg. **NOTE** If you don’t want to do the GrowRuck but are interested in the Grow School let someone know. ALSO> We need a volunteer to drive from Nola back to Houston on Sunday the 11th. The Ruckers may be tired< Thanks 

As always it’s been an honor to lead this group of men. #OldManStrong > Cruiser Out