Twelve Pax, including 2 FNGs, posted for Houston’s first 0530 workout in #TheGloom.


  • 72° and clear


  • YHC is not a professional. F3 workouts are voluntarily and free of charge. Push yourself, but don’t hurt yourself. Aye!


  • Mosey around St. Theresa’s and back to the shovel flags
  • CoP
    • Side Straddle Hops x 25 IC
    • Imperial Walkers x 20 IC
    • Merkins x 10 IC
    • LBCs x 20 IC
    • Windmills x 20 IC
  • Mosey over to Kickball Field 2
    • 20 Step-ups x 3 OYO
    • 10 Knee-ups x 3 OYO (hanging from the bleachers – crowd pleaser!)
  • Mosey and backpeddle over to the Dirt Circle to get down and dirty with Six Minutes of Mary
    • Low Flutter x 10 IC
    • Dolly x 10 IC
    • High Flutter x 10 IC
    • Rosalita x 10 IC
    • Freddie Mercury x 10 IC
    • Russian Twist x 10 IC
    • Peter Parker x 10 IC
  • Mosey, alternating L/R side shuffle, over to the small soccer field for BLIMPS
    • Burpees x 5 OYO then run to the other end of the field
    • Lunges x 10 (4 count) OYO then run to the other end of the field
    • Imperial Walker x 15 OYO (4 count) then run to the other end of the field
    • Merkins x 20 OYO then run to the other end of the field
    • Plank for 25 count then run to the other end of the field
    • Squats x 30 OYO
  • Mosey to the Party Deck
    • Dips x 10 IC
    • Derkins x 6 IC
  • Mosey to the Garden of Tranquility, alternating Kareoke L/R
  • Jail Break to the parking lot for COT


  • 12 men with 2 FNGs!!! Aye!



  • Keeping Cannon, MCannon and his family in our prayers as the await the birth of their 3rd child later this week.
  • Help us to be better Fathers, Husbands, Sons, Friend and Colleagues.


  • 0530 is awfully early the first time you do it. T’claps to the Pax for posting for F3Houston’s first weekday work out and for the 2 FNGs who posted (Buble and C.A.)
  • FNG C.A. did a double down workout after finishing this AM. Strong work brother! Keep it up.
  • Cruiser strayed just off the edge of the soccer field and stepped in a 3ft deep hole. Fortunately, he wasn’t hurt and was able to keep cruising.
  • Not a lot of #MumbleChatter this AM. The Bishop will be back in the Pax on Thursday to demonstrate how it is done. Enjoy that Duggar!!!
  • In the COT this AM, we talked about knowing other men who could use F3 and about the Emotional Headlock (EH). Gentlemen, F3 is about leadership. Your first assignment is to EH a few people and bring them to a workout. 2nd F only gets better with friends to suffer along with you!
  • Duggar has the Q on Thursday. Same location at 0530. Next Saturday, some more brothers will be visiting HOU from other parts of the F3 Nation, including the Q Alpo. He is a Navy puke, so don’t expect much of a challenge (this coming from a Marine! – the gauntlet is thrown, the bear is poked! Aye!!!)

It was an honor to lead you this morning. It was a great crew.

Aye! The Bishop