• When: 10/7/17
  • QIC: Camo
  • The PAX: Duggar, Old E, BOP (Kotter), Podcast, Inferno (PP) Shoog, Triple Threat (PP), JR Ewing, Myagi (Kotter),Bullseye (R), Cannon, Fire n’ Ice (R), Huffy, Carburetor (Kotter), 2 Dinners (Kotter), Leprechaun, KFC (FNG), Neon (FNG), Training Wheels (FNG), Bucher (FNG), Bumble Bee (FNG), Yo Yo (FNG), Knob Creek (FNG)

24 PAX posted ITG at a new AO (The Kingdom) to launch F3 Katy.  The EH was in full effect with 7 FNGs, several 2Hs, and several Katy-area Kotters rejoining their BOTG.


Very pleasant: 68 degrees with a nice breeze.


With multiple FNGs present YHC took the opportunity to introduce the 3 Fs.  YHC emphasized that this is your workout, YouAgainstYou. Push yourself, but don’t hurt yourself. If something doesn’t feel right, modify as needed. Notify the Q or Pax of any serious medical conditions. Finally, the Q is not a trained professional, as you shall discover.

The Thang

Start off near the shovel flags on the Main Stage of #TheKingdom. Circle up!


  • SSH x30 IC
  • Imperial Walkers x20 IC
  • Copperhead Squats x20 IC
  • Copperhead Merkins x 15 IC
  • Abe Vigoda (Brisket Style, Low and real Slowwwww) x 10 IC

Form up into squads DAS. Katy-area HIMs JR Ewing and Bullseye acted as squad leaders.  Next, partners ID one-another in their lines.  A little mosey over and through Rennie Park to the soccer fields, then form up on lines in partners facing the soccer goals.

Station 1:

  • Partner Wheelbarrow to end, 20 BBSUs. Switch, Wheel Barrow back to start
  • R&R, but sub BBSUs for 20 Hand Slap Merkins.  Wheel Barrow back to start
  • All Bear Crawl halfway to soccer goals.  CDD x15 IC
  • Bear crawl back, CDD x 15

Form up in squads DAS for a little tour of the park by way of an Indian Run.  Head to the picnic area, all PAX grab a bench.  The blood is pumping now.

Station 2:

  • Dips x 20 IC
  • Step Ups x 10 each leg IC
  • American Hammers x15 IC
  • Incline Merkins x 15 IC

At this point I’d made multiple Q-fails on cadence counting and other silly mistakes. Duggar made a joke about how well my VQ was going, and it served to slap me right out of the adrenal fog I’d been operating in up until that point. #MumbleChatter was coming on strong as a result. Alright, time to tighten this thing up!

  • R&R, but this time in perfect cadence.  We made the second set look and sound good.

Form back up into squads.  Mosey back to the start area. Grab some hydro, and have an extended 10-count to let the FNGs catch their breath a bit. Mosey to the Main Stage.  Partners form up on lines in the parking lot, facing each other for some modified 11’s.

Station 3:

  • 8’s, with Burpees on one end, and Copperhead Squats on the other. #MumbleChatter quickly disappears. #Gassed.

Station 4:

Circle up for 6 minutes of Mary

  • Low Flutter x 20IC
  • Dolly x 20 IC
  • High Flutter x 20 IC
  • Rosalita x 20 IC
  • LBCs x 20 IC
  • Finish with a little plank-Merkin relay (a Cannon favorite)

Station 5, Cool Down:

Rotating cadence callers, selected by YHC:

  • Copperhead Squats x 10 IC called by JR Ewing
  • CDDs x 10 IC called by Bullseye
  • Abe Vigodas x 10 IC called by Inferno
  • Tin Soldiers x 10 IC called by Leprechaun
  • And finally, Greatest American Hero called by JR Ewing

T’claps men!

CountORama and NameORama

24 PAX and 7 FNGs.  Quality naming session as 7 Katy men received new identities to accompany their Hospital names.  Welcome!


At this point Duggar took the opportunity to share some strong words about the life changing nature of F3, and how special it is to bring it to a new area like Katy.  YHC finished talking about the power of this organization, and just how evident that has been with events like Harvey and the death of BigWheel.  I have never seen a group of men come to the aid of their friends, neighbors, and strangers as I have with F3.

We then called for prayer requests.  Clearly, Cruiser and BigWheel were first in our minds.  A call was then made for prayers for one of the FNG’s (KFC) daughter Ava, as she battles cancer.  We have lifted her up before.  YHC took us out with thanks for all that has brought us to this day, prayers for BigWheel, Cruiser and their family, prayers for Ava, and an ask for wisdom, strength, and energy as we guide this new AO and sub-region forward.

FNGs were invited back Tuesday to work out the inevitable soreness, and a good crew headed to Coffeteria for a little 2nd F.


This launch marked a significant milestone in my personal F3 journey.  I remember just how alien it sounded ~8 months ago at a TTT when Duggar asked me “So, when are we launching Katy?”  I’d just finished my VQ, which took place a short ~2 months after my first post.  In typical VQ fashion, it left much to be desired.  I was convinced F3 was a great thing by that time, but the thought of starting an entire new AO was daunting at best.  I was no where near where I felt I needed to be with my personal fitness to be qualified to be an AO-Q.  (No secret: I’m still not; Sometimes you need to lead/serve before all the planets align).

Time went by, and as good things tend to go, the seed he’d planted that morning continued to grow.  As I understood F3 to a greater level, it became clear that #AdditionByDivision was necessary if we were to continue to spread this good thing.  I also understood that it is incumbent on each PAX to share what we have received, and to bring in and raise up others just as we have been raised up. Iron Sharpens Iron, and we must all continuously seek out those we can help to hone, and those who can challenge and hone us.  Soon, the Katy launch date was set on the calendar.  JR Ewing and I did a little Nomad workout to recon and test the AO I had in mind, and we both voted “Go.” Things just got real.

Before long we were about 5 weeks out from launch date, and life in the Houston area turned upside down with a little thing called Hurricane Harvey.  Concerns like AO launch details took a backseat to larger priorities, like helping people.  There was talk about whether we needed to delay given all that had taken place, but we resolved to push forward.  During that time, the full power of the 3rd F became clear. F3 Houston responded to Harvey in a big way.  I wore an F3 shirt every time I responded to something storm related.  It became my “battle gear.”  Whether it was water rescue, transport, or demo I was glad to “suit up” in our colors.  Knowing I had the strength of The Nation and my F3 Houston brothers behind me gave me confidence in the midst of chaos and destruction.  And, that experience showed me that starting an AO is about so much more than being able to lead a workout.

Fast forward, and we were a week out before launch.  That happened to be the 1 year anniversary of F3 Houston, and a massive Convergence workout to celebrate it.  As it happened, F3 Houston was again shaken to the core by the death of BigWheel.  This one hit me powerfully and personally, not just because of how I was involved in the events of that day, but because of my love for Cruiser.  My Father’s heart broke for his, and for BigWheel’s family. The focus of F3 was on the Swendsen family, exactly where it should have been.  And again, the focus came off the Katy launch to deal with bigger priorities.  Once more we considered whether or not we should reschedule the launch. There were solid points on both sides.  Ultimately concerns of FNGs who may try to post swayed us in favor of pushing forward.  But the final vote, at least in my mind, came from Cruiser himself. In typical selfless style, he wanted to make sure his shovel flags could be at the launch even if he could not.  He let me know in no uncertain terms that, in his mind, the launch continued on.  And, through the entire experience he showed us what Strength, Grace, and Faith really look like.  #OldManStrong.  To say the week leading up to Launch was emotional would be an understatement.  

Quickly, the morning arrived.  We had a place. We had a plan.  We had some HC’d FNGs.  Go time.  Guys started to arrive. Bullseye and Lep met me in the parking lot at 0545 to get set.  Inferno, Duggar, and JR rolled in soon after.  Shovel flags were planted for the first time ever in Katy, TX, a beautiful scene to behold.  And then, some old faces I did not expect began to show up.  Guys like Old E, Cannon, Podcast, Huffy, and Fire n’ Ice made the drive out to support Katy, and Brothers it was appreciated.  A mix of old and new faces circled up in the gloom. It was time for a new chapter in the F3 Houston story. It was time to reach a whole new population of men.  We stand on the shoulders of those who have led the way before us, and we seek to change lives.


Post Script: I have learned that Q-drenaline is a real thing.  VQ-drenaline is an especially potent dose. But nothing, at least for me,  can yet compare to LaunchQ-drenaline.  I was jacked.  This manifested itself in the way of some simple and silly mistakes in calling and cadence.  I was seemingly determined to mix up “Starting Postions Move” with “In Cadence.”  Later I just forgot to count all together. As said above, this went on for the proverbial first quarter of the game.  Eventually, I pulled it together and we dominated the 2nd half. I have kicked myself for these mistakes,but in retrospect I think the WO rolled out exactly as it was meant to. The WO pushed and challenged our FNGs.  Many likely questioned what they had signed up for.   But the Q-fails provided ample fodder for some quality #MumbleChatter, and that set a great tone. As we ended with a classic JR-lead “Greatest American Hero,” all had a smile on their face and a new PAX started to form.  The Sky Q knows what he’s doing.



[List all announcements from the COT, samples below…

Upcoming Area of Operations (AOs):
  • Austin – Oct 28th
    • Launch in the AM / Capital Ruck Tour in the PM
  • Humble/Kingwood/Atascocita area – TBD
    • Launch-Q : Cruiser
  • Sugar Land – Early 2018
    • Launch-Q : Inferno
Start EH’ing your friends and family for these upcoming AOs!!
Get with the above AO-Qs if you are available to help support these AOs.

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 preferredComz 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.

It is an honor to bring F3 to Katy with you Brothers.  Now, let’s go have an impact.
– Camo