• When: 09/22/2018
  • QIC: Lambo and Trojan (YHC)
  • The PAX: Flounder, Cruiser (RR), Muffy (R), Spicoli (R), Element (R), Tib-Fib, Foam, PeeWee (HH), Drydock (R), Lambo (H/CoQIC), Trojan (HH/CoQIC)

11 PAX > 0 FNG’s posted for a pain-filled Lambo/Trojan CoQ


78* of mild-muggy until the SkyQ blessed us with a downpour 15 minutes before the BD ended.


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


  • SSH x10 IC (Lambo)
  • Abe Vigoda x10 IC (Trojan)
  • Imperial Walker x15 IC (Lambo)
  • LBAC F/R x10 IC (Trojan)

Circle-up for the 9 minute AMLAP of The River’s Convergence BD designed by Tortuga and Lambo.

  • Details will be released at the 2nd Annual Convergence

And if you weren’t gassed already…Lambo and Trojan had a plan…

  • Burpee x100 OYO (get it done, boys)

1/4 Mile recovery mosey, then time for some Mary:

  • Low Flutter x20 IC (Lambo)
  • Freddy Mercury x20 IC (Trojan)
  • LBC x15 IC (Lambo)
  • High Flutter x20 IC (Trojan)
  • JLo x10 IC (Lambo)
  • Not-So-Lazy-Boyz x5 CivvyC (Trojan)
  • BBSU x25 OYO (Lambo)

1/4 Mile recovery Mosey then to the stage!

  • Calf raises x20 IC (Trojan)
  • Reverse crunch x20 OYO (Lambo)
  • T-Planks x4 CivvyC (Trojan)
  • Mountain Climbers x15 IC (Lambo)
  • Greatest American Hero (Thanks, Bishop) (Trojan)
  • Monkey Humpers x15 IC (Lambo)
  • Calf raises (bow legged) x20 IC (Trojan)
  • Tree Sit (1m 30s) (Lambo)

Most of the PAX began with a core-focused, Cruiser-led SoP DD. There was disbelief, shock and awe among the PAX when Lambo and YHC announced 100 Burpees. They stood there, waiting patiently for one of us to mutter, “Just kidding”…but to their horror, we instead proclaimed, “EXERCISE”.

CountORama and NameORama

11 PAX > 0 FNGs


TAPs to Flounder’s M’s Grandmother who is currently battling health issues. TAPs to Cruiser’s coworker who passed this weekend.


Spoke about the need to bring in more FNGs. Our numbers are consistent, but we still need to grow and reach more Sad Clowns.

*2nd Annual Convergence*
> September 29, 2018 – 0630 hours – Spotts Park

*GoRuck Light – MOG Mile*
> September 29, 2018 – 14:00


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.

Aye! Lambo/Trojan (YHC)