23 PAX, including 3 FNGs, circled up at 0700 for a fiery #beatdown, led by YHC, who actually timed this second attempt at my VQ to coincide with YHC’s actual birthday…making it a B/VQ^2!


Overcast, but still warmer and more humid than recent weeks.

Warm up

  • Short mosey around the parking lot… then another quick lap to keep Pax on their toes… then moseyed past St. Theresa for some Karaoke rights and lefts across her parking lot towards Tranquility Park.
  • Mosey past Tranquility Park and hang a right towards the nearby grassy knoll for Circle of Pain:
  • Merkins x 10 I/C (20 total),
  • Imperial Walkers x 17
  • Slow Windmill x 10 (the Abe Vigota a.k.a. at The Hogg as “The Inferno Killer” for his last hamstring injury)

(= lucky #37, not sure the Pax ever picked up on the totals for YHC’s BQ?)

  • Side Straddle Hops (SSHs) x 20 I/C (40 total)
  • Slow Squats x 17

(= lucky #37)

Partner up (count out 1-2), “Partner 1 & 2 stay together for the rest of the hour”

The Thang

Line up across the field for some Jail Breaks:

  • P1 Jail Breaks across the field and P2 tries to catch him before the end of the field,
  • Switch and P1 tries to catch P2 on the return
  • Stroll back to Tranquility Park for some Dips (10 IC) and Step Ups (10 each leg oyo),
  • Rinse and repeat.

YHC was not expecting such a fantastic turnout so we had to do some logistical maneuvering for space – thanks to Bishop for the suggestions of taking turns on the 2 exercises

  • Continue moseying to Fun Deck, swapping in some High Knees with Butt Kickers along the way. The Houston Marathon was the following day, which would explain the lower count of tomatoes on today’s journey.
  • Upon arrival, get in some more Dips (10 IC) and Step Ups (10 each oyo) ,
  • Rinse and repeat for good measure.
  • Mosey back towards St. Theresa – throwing in a fun Indian Runs on our way back

Take 10 second count upon Frogging across the street

  • Mosey some more past St Theresa’s parking lot, this time with Side Steps on both sides
  • Continue Moseying on recovery speed waving passed our cars towards empty field behind the swimming pool’s playground.

At this point, even though it was nice and wet, Inferno was hoping for some lightning for dramatic affect as he described THE I.N.F.E.R.N.O. he had planned:

  • P1 runs up the field forward, does 10 Merkins then Moseys back backwards,
  • P2 performs AMRAP of following while anxiously waiting partner’s return – rotate until complete


I – Imperial Squat Walker

N – Not So Lazy Boys

F – Flying Jacks

E – E2K

R – Reverse Crunch

N – Not So Lazy Boys

O – Outlaw

  • When finished, Pax continue Moseying back and forth until entire pax completes.

No planking while waiting – “you’ll see why in a few minutes!”

Another 10 second count before we introduce:

  • The Caterpillar:
  • 2 lines face to face in Low Plank – Indian Run Box Jumps… across the same length of the field

Line up across the field for more Jail Breaks:

  • P1 jail breaks across the field and P2 tries to catch him before the end of the field,
  • Switch and P1 tries to catch P2 on the return

Take some time for everyone to catch our breaths and stretch after all the sprinting:

  •        Abe Vigoda / The Inferno Killer – 10 I/C breathing deeply and moving extra slow on the stretch, then
  •        Jail Break back to the Shovel Flags to finish off our last 10 minutes of fun:
  • Little Baby Crunches (LBCs) x 10 I/C (20 total),
  • 1 round of Howling Monkey Humpers

(Since not enough howling from the Pax, Q threw in)

  • Monkey Humpers 10 I/C (20 total) in unison this time, and Pax howled well after this one
  • SSH 10 I/C (20 total)

For those keeping track at home: 7am total was 2.4 miles and 580 calories for the 7am.


23 PAX, including 3 FNGs:

Welcome to FNGs Cali (Eli Martinez)., WalkOn (Ryan Renfro), and Hammer Time (Shawn Sidoti)!

Congrats to #proudpappas Old E, Landing Strip (DR from Nola), and Hostage!!! #ABH

(YHC would like to throw an extra shout out to Hostage for EHing an FNG on his #SecondHelping – very impressive! Lots of pride here as the #ProudGrandpappa)

BoM –

Camo took us out with TAPs on building us to be stronger men, fathers, and husbands – and beautiful words for our servicemen and women overseas. Also sent along some warm prayers for our brothers running the Houston Marathon tomorrow.

 Quick Reminders

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

@F3_250. You’ve heard about it. 250 workouts in 2017. Includes F3, Fern, and any other 30+ minute workout. Time for YOU to step up for your own @F3_250 #accountability

Twitter & F3Nation website: Sign up to stay informed and bust b@llz. #CommunicationIsKey #VirtualMumbleChatter

Also, The General Baddass Gear is officially launced – get yours today, deadline to purchase is 29th Jan:



YHC is glad to have kept it all together, until the end and beating the over/under bet of 26 minutes placed on another “Inferno blowout”. YHC could not have done it without all the support from the Pax – much obliged. Thank you all for the birthday wishes, and thank you to Hostage for the Birthday beer at 8:30am during Coffeeteria – several beers were enjoyed after, which made for a great start to a wonderful birthday weekend for YHC, and hopefully everyone else as well – cheers!