• When: Sept 10, 2019
  • QIC: Cruiser
  • The PAX: Spicoli (R), Punkin, Miranda (R), Lawn Boy (R), Toy Story (RR), Skreech, Muffy (R), Scout (RRR), Swede, Free Fall, Other Brother Darrel, Foam, M.O.A.B.S., James Moore (FNG-Bonanza), Element, Radar, IronMan (R),  and YHC Cruiser

78* > Pleasantly warm & Moist


I am not a professional. F3 workouts are FREE and voluntary – you are here of your own free will #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Warm-Up

Circle up around the flags

  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • LBAC’s F&R x 10 IC, followed by Seal Claps x 10 IC, followed by Ray Lewis x 10 IC
  • Big Arm Circles > F&R x 10 IC
The Thang > Well, with the Iron Pax Challenge coming up on Thursday, I thought I’d give the PAX a little taste of things to come, so without futher ado, a little “Meatball Massacre” action
  • Mosey over to my truck and grabs some coupons.
    • I said a little taste, today we’re using the Brick Paver coupons
  • Manmaker x 10 IC
  • Overhead Press x 20 IC > that was 40 FYI, should have called CC on my call.
  • Kettle Bell Swings x 30 OYO
  • Goblet Squats x 40 CC on my call
  • Incline Merkins on Coupons x 50 OYO
  • Mosey 400 m
    • Circle up around the flags
  • Grass Grabber x 10 IC
  • LBAC’s F&R, with Ray Lewis & Seal claps x 10 IC
  • Manmaker x 5 IC
  • Overhead Press x 10 CC on my call.
  • Kettle Bell Swings x 15 OYO
  • Goblet Squats x 20 CC on my call
  • Incline Merkins on Coupons x 25 OYO
  • Mosey 400 m
    • Back to the Flags for some Broga and Mary


The count was 18 this morning with 1 FNG aka F3-Bonanza. Good job by Element putting the headlock on a fellow cyclist.



*River Rollers* Sunday, Sept 15 , 1400 Wheels Up

*Thirsty Thursday* Sept 19 at Back Pew 5pm til

*F3Kingwood Bible Study*: Wed, Sept 11 7pm-8:30pm Kingwood Town Center Park, on the stage

*Iron PAX Challenge* Sept 12th  0430 start > Sign up here > https://f3greenwood.com/ironpax-form/

*CONVERGENCE* F3Houston 3 Year Anniversary:  All AO’s Closed > Sat, Sept 28th, 0630 – 0800 Eleanor Tinsley Park; 18-3600 Allen Pkwy, Houston: Please get with Cruiser, HC or Hard Commit that you’ll be attending. Also, accepting donations to help offset cost of Coffeeteria. Food & Beverages at the park upon completion.


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.  Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood

Honored to lead> Cruiser