• 15 PAX posted at #TheGeneral for a run heavy beat down with a few wrong turns.


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions.


An almost frigid 77 degrees, high humidity. Summer is here.

#Warm Up

25x SSH
20x Imperial Walker
10x Abe Vigoda
15x Grass Grabbers

Double Applesauce Indian Run to a town in Scotland. Right, no left turn….. Twice

# The Thang

Dora with Bleachers Run

  • 50 Burpees
  • 100 Squat Jumps
  • 200 LBC

Mosey back to the general. Find a bench.

  • 20x American Hammer
  • 15x Dips
  • 15x Incline Merkin

Rinse and repeat.

Mosey to the wall.

  • 10x Dirty Hookups (Slow mo)
  •  20x Angry Chair

Mosey back to flag for a #Cool down, Maybe not.

#Fireball Sprints

6x 40 yards/20 sec interval.

Circle up with two minutes to burn.

30x Low flutter

CountORama and NameORama:

15 PAX, 0 FNGs.


  • Announcements
    • Spartan Race on May 21
    • GrowRuck June 9-11.
    • Capital 2 Coast Relay Oct 20-21
    • Yard Shirt Pre-Orders



F3 Swag. T-shirt pre-orders for The Yard are open now.  Pre-orders close midnight on 5/8/17.  Get it while it’s hot!  https://f3.mudgear.com/products/f3-houston-the-yard-pre-order?variant=41919296467

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
GrowRuck 03 – New O

rleans June 9-11combines F3 Grow School with a GoRuck Tough. You don’t want to miss this! If you’re sitting on the fence about this event, sign up today. This is a custom GoRuck event, which has been specifically designed for F3 to help reinforce the Leadership Development training that the PAX will be exposed to over the course of the GR03. As a FenceSitter, you will have nothing but regret for a long time to come, as the PAX that do participate come back and retell story after story of this transformative experience. So, don’t miss out – sign up!   http://bit.ly/2nWxT5H Ruck training is underway – to join the chatter on Band, let Inferno or Leprechaun (local event Q) know. Next ruck work Saturday 0500 at The Hogg.