• When: June 19, 2018
  • QIC: Cruiser
  • The PAX: Spicoli (R), Muffy (R), Trojan (HH) & YHC Cruiser (RR)

78* 95% Humidity > 100% wet and muddy


YHC is not a professional. F3 workouts are FREE – you are here voluntarily #YouAgainstYou. If you can’t complete an exercise modify as needed but use good form. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang >

Rain or Shine – Heat or Cold> 4 PAX posted for our 1st Weekday Workout and the threat of rain and flooding didn’t Skeer Us. After a week of Irish food, Irish Whiskey, Irish Beer YHC is ready to work off all those calories. Let’s get after it.

The Warm Up
  • SSH x 25 IC
  • Copper Head Squat x 10 IC
  • Abe Vigoda x 10 IC
  • Grass Grabber x 10 IC
  • Mosey around the park with > High Knees, Butt Kickers, Side Shuffle Right & Left
CoP: Super 21 consisting of>>>
  • 1 – 5 Copper Head Squats / Big Boy Sit ups
    • Run in between exercises from Shovel Flags to the Stage
  • 6 – 10 Merkins / LBC’s
    • Run in between exercises from Shovel Flags to the Stage
  • 11 – 15 Copper Head Lunge / Hands to Toes
    • Run in between exercises from Shovel Flags to the Stage
  • 16 – 20 Werkins / American Hammer
    • Run in between exercises from Shovel Flags to the Stage
  • 21 Lunge Walk ea leg / Reverse Crunch

See the source image

Mosey back to the Shovel Flags. Close it out with some “Core Work” and More Merkins. 
  • Ranger Merkins x 10 IC
  • Oblique Crunch x 10 IC each side
  • Chuck Norris Merkins x 5 IC
  • Bruce Lee Merkins x 5 IC
CountORama and NameORama

4 PAX > No FNG’s


We continue to lift up Duggar’s brother in our TAP’s as well as KFC’s family especially Ava.  YHC reminded everyone that 3rd F of Faith in something great than ourselves and to continue to “Give It Away” It’s Free and It’s Great.  EH Friends, at home, at church, at work. EH the ladies, they see the change in you, they’ll bring that home to their men, this is powerful stuff. As always we lift up in TAP’s all the military men and women around the world, asking the Sky “Q” to bring them all home safely. **Also added 680 Merkins to the June Challenge Total**

  • *Thirsty Third Thursday* Kirby Ice House 
    • Thursday, June 21st
    • 3333 Eastside St, Houston > https://www.kirbyicehouse.com/
  • *GoRuck Light > Independence Day* Still Time to Sign Up
  • *F3TheWoodlands “The Shed” Launch*
    • Saturday, July 14th
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow
  • *City Ruck Tour – Houston*
  • *2nd Annual – F3 Houston Anniversary Convergence*
    • Saturday, Sept 29th > All AO’s Converge


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.  **ALSO** Don’t Forget Twitter > The original Nation Comz Channel. See what’s going on with F3 around the country.

As always, Honored to Lead> Cruiser