• When: 02/07/2019
  • QIC: Cruiser
  • The PAX: Scout (RRR), Toy Story (RR), Comal, Foam, Other Brother Darrell, Punkin, Muffy (R), Trojan, Pom Pom, Radar, The King (R), Element (R) & YHC – Cruiser (RR)

13 PAX posted for a free and voluntary workout this morning, not knowing what was in store for them. APFT is coming up in March so it’s time to get ready (especially YHC). Welcome to the foggy gloom and enjoy the back blast.

Condition : 68* WET degrees of suck and humidity

YHC is not a professional. F3 workouts are FREE and voluntary – you are here of your own free will #YouAgainstYou. If you can’t complete an exercise modify as necessary. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

Warm Up:

  • SSH x 10 IC
  • Abe Vigoda x10 IC
  • Little Baby Arm Circles x 10 IC Fwd & Rev

Count off 1-2, Double applesauce, stay in formation, stay with your battle buddy, watch the “6” and traffic.  Lets Mosey

Thang #1
  • Mosey ~ 1/4 mile to Chase Bank parking lot
    • Partner > Big Boy Situps > *NOTE* Use proper APFT Form.
    • Lock legs together
    • Hands behind your head
    • All the way up, elbows touch knees
    • All the way down *NO Resting on the down*
    • You may rest in the UP position *NO locking elbows to your knees.
  • 2 Minutes AMRAP > Exercise
Thang #2 
  • Mosey ~ 1/4 mile to Amegy Bank parking lot
    • The Merkin > Use Good Form
    • Down until your triceps are parallel to the ground
    • Up until your arms are locked
    • No lifting hands to rest
    • Partner “Hand Slap” Merkins
  • 2 Minutes AMRAP > Exercise
Thang #3
  • Mosey ~ 1/4 mile back to Chase Bank parking lot
    • Partner > Big Boy Situps > *NOTE* Use proper APFT Form.
  • 2 Minutes AMRAP > Exercise
Thang #4
  • Mosey back to the Shovel Flags with some SS R&L, Back Peddle and Regular
    • On arrival circle up for
  • Merkins > Single count
    • On my call “Down” PAX goes down and on the up “The Count”
  • Jack Webb > IC
  • We did 1 Merkin then 1 Jack Webb IC
    • Then 2 and 2, 3 and 3 etc etc up to 10
    • The mumble chatter started at 9 count, I explained we were only going to 10 but using a Haggis Favorite> Scottish Optimism was used and we continued the exercise back 10 and 10, 9 and 9, etc etc
  • At 1 and 1 we stopped on our knees, arms up for >>>>
    • LBAC’s F&R x 5 IC
    • Ray Lewis x 5 IC
    • Seal Clap x 5 IC
  • Broga Time
    • Pigeon Stretch L&R
    • Piriformis Stretch L&R


TAPs continue for my FIL as he enters his 6th week in the hospital and for Scout SIL in serious condition.


In preparation for doing our first APFT a reminder was noted, this is not a Pass/Fail. This is a benchmark with which we gauge ourselves and improvements made in our fitness. Although this is you against you remember the team is there supporting each of you, No Man Left Behind, No Man Left the Same.  I’m impressed with the changes I’ve noticed in many of the PAX. Hard work and dedication for sure. I also want to thank each and every one of you for continuing to push me, it doesn’t go unnoticed > Thank You

Also, this is the APFT I was trained on. I understand there are other versions out there. If nothing else, we know how to Modify as Necessary.


  • Thirsty Thursday> Feb 7th, 5pm until
    • Back Pew Brewery> 26452 Sorters McClellan Rd, Porter, TX
  • Thirsty Third Thursday> Feb 21, 5pm until
    • Little Woodrow’s Bellaire > 4235 Bellaire Blvd
    • Fund raiser and raffle of some awesome prizes to raise funds for SCOPE Run
  • SCOPE RUN: Saturday, March 23rd Register here: https://thedriven.net/event.race_reg/eid/35003056789/?&
    Join team F3Houston
  • “Q” Slots Open > Get you some of that.


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. And don’t forget TWITTER > This is the way to find out what’s happening in F3Nation, F3NationRucking and many many other AO’s around the country as well as #F3Kingwood.

As usual, I’m honored to lead>