When: Dec 28 2019

  • AO: The Current
  • QIC: KY
  • The PAX: Space Balls, Midas’s, Tater, Prince

YHC has been wanting to bring the Slosh Tubes to the Houston PAX to bring a workout that many haven’t experienced. Our Slosh tubes are about 5 foot long and have about 25# of water in them.  The trick is that the tubes aren’t filled all the way up so that when they are held horizontal, the water “sloshes” side to side and causes a very unstable load.  The slosh tube works both the large muscles that we use on a daily basis, but also hits the fast twitch and core muscles from working to maintain equilibrium.


Clear 63F


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang


  • Imperial Walkers – 10x IC
  • Don Quixote – 10x IC
  • Worlds Greatest Stretch

The Work

  • Hand out Slosh tubes and move out to soccer field.  All movements done with the tube
    • Shoulder carry half of the distance, Cusack the other halF
  • Curls for the Girls – 20x On Q
  • Lunge w/ tubes to next goal
  • Zercher Squat – 20x On Q
  • Cusack to next goal
  • OHP – 20x On Q
  • Lunge
  • Back Squat – 20x On Q
  • Cusack
  • Tricep press – 20x On Q
  •  Lunge
  • Front Squat – 20x On Q
  • Cusack
  • Up and Overs – 20x On Q
  • Reverse Lunge
  • Lateral Raises – 20x On Q
  • Cusack
  • Close Grip Chest Press – 20x On Q
  • Lunge
  • Good Mornings – 20x OYO
  • Cusack
  • Bent Over Rows – 20x On Q
  • Reverse lunge
  • Calf Raises – 40x OYO
  • Cusack
  • Curls for the Girls – 20x On Q
  • Lunge
  • Zercher Squat – 20x On Q
  • Cusack
  • Over Head Press – 20x On Q
  • Reverse Lunge
  • Back Squat – 20x On Q


  • BBSU with tube 15x On Q
  • American Hammers – 10x IC
  • Flutter Kicks w/ tube pressed – 20x IC
  • V-ups with tube – 15x OYO
CountORama and NameORama



YHC has some mixed feelings about this Weinkie and the instruments of pain.  A variation of this Weinkie has been done by YHC a couple times and lead to a couple of days of sore muscles and questioning if standing up is worth it.  As QIC, YHC is responsible to ensure that every man receives a quality beatdown, from the FNG to the studs.  YHC definitely could have been challenged more during this Wienkie (more reps? More weight? More “slosh”?).

When YHC joined F3, one of the first things I heard after experiencing a beat down like I’ve never experienced before, someone told me “It doesn’t get easier, you get better.”  YHC doesn’t have the answer if that is what is going on.  One thing that YHC does know is that 5 pax showed up and continued their trajectory of movement.  The rest is a leader looking back at his directives and evaluating how effective they were.


  • New Years Day Convergence – Jan 1 @ 0630(DD Ruck step off @ 0530)
  • GORUCK Cookies and Milk attempt – Dec 30 @1730 No Label Brewery


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.

Keep Crushing It
– KY