• When: 01/08/18
  • QIC: Britney
  • The PAX: CC, Guitar Hero, Lip Synch, Beanie, Britney (QIC)

5 PAX laid down some Benjamins at #TheMarathon this morning, only these Benjy’s came in the form of a total body BD (merkins, core melee, burpees, elevation gain, monkey humpers). Men got stronger today as they burned off all their weekend extravagances. Read on to find out how much this DRP cost…


Warmer than last week.  At least it was soggy.


YHC is not a professional instructor #IPlayOneOnTV. F3 workouts are voluntary and free of charge #YouAgainstYou. Modify as needed. Notify the Q of any serious medical conditions #PushYourselfButDontHurtYourself. Aye!

Warm up
  • Burpees x5 OYO
  • Monkey humpers x10 IC
  • Abe Vagoda x10 IC
  • Grass Grabbers x10 IC
  • Monkey humpers x10 IC
  • Burpees x5 OYO
The thang

Mosey to first benches
Merkin/Core cycle

  • Derkins x25 CC
  • In-n-outs x25 IC
  • Sprint to next benches
  • 1-leg incline merkins (L) x25 CC
  • Low flutters (cantilevered) x25 IC
  • Sprint to next benches
  • 1-leg incline merkins (R) x25 CC
  • American hammers x25 IC
  • Sprint to start
  • Merkins x25 CC
  • LBCs x25 IC

Mosey to the parking deck (official name TBD)

Burpee Deck

  • Floor 1: 10x burpees, run up
  • Floor 2: 10x burpees, run up
  • Floor 3: 10x burpees, run up
  • Floor 4: 10x burpees, run up
  • Roof: 10x burpees, run to other side of deck
  • RnR running down the deck

Run up stairs to parking deck roof
Run back down the deck ramps and mosey back to flags

Monkey humpers x25 IC

Recover for CoT

CountORama and NameORama

5 PAX. 0 FNGs. We need to work on that. Tell your friends about #TheMarathon!


Guitar Hero took us out.


The Marathon keeps delivering some memorable WOs. If you haven’t come to experience, you need to! And share the wealth with your friends, neighbors, co-workers, wive’s friends’ husbands, etc. Let’s grow this thing!

I think it’s time for Lip Synch and Beanie to think about Q’ing here soon. Guitar Hero, I’m looking at you too! The main purpose of F3 WOs is to grow leaders, which means you gotta step up and lead a WO. Lip Synch volunteered to Q soon, so he could lead the PAX to an early breakfast. Lucky for us, nothing opens before 6am!

Jackrabbit has the Q Wednesday at The Marathon, unless his sudden stomach bug keeps him down. We may need a backup.


*The Rocket – Sugar Land AO*
> As of January 6, 2018, F3 Houston’s newest AO is up and running 3 days each week at Sugar Land Memorial Park: Tue/Thu 0530-0615 & 0630-0730 on Sat’s

*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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 preferred Comz 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.

Thank you for allowing me to bring the pain…
– Britney