• When: 01/06/2018
  • QIC: Inferno
  • The PAX: JR Ewing, Wolverino, Quarterback, Bonesaw (FNG), NPR, Haggis, Slingblade (R), Camo, MallCop (FNG), TP, HammerTime, Hayseed (FNG), TheBishop (R), Sugar Baby (FNG), Knobb Creek, O’Fer (FNG), SledgeHammer (FNG), TripleThreat, Holiday, Huffy, Fireball, Clueless (FNG), Hoover (FNG), Wonderland (FNG), SliverBullet, Bling, Zamboni (FNG), Boring, Duggar, Scholarship (FNG), ToolBag (FNG), Hostage, Cruiser (RR), Old E, Britney, Craddle Robber, Leprechaun, The Might Duck (FNG), Hookup, KFC, Inferno (QIC)
#TheRocket launched in Sugar Land today with an incredible show of support – thanks for all the love, men! 41 total Pax posted this fine morning incl 13 #FNGs!!! Coffeeteria onsite afterwards with coffee and kolaches was clutch. Tclaps for all involved in the planning!

Glorious low 40s – sounds cold, but was perfect Launch weather!


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

HammerTime stepped up for the Circle of Pain (CoP), and warmed up the Pax with:


  • Burpees x10 OYO
  • Little Baby Arm Circles x10-IC (each direction = 20 total)
  • Grass Grabbers x12 IC
  • Abe Vigoda x12 IC
  • Imperial Walkers x12 IC

YHC then had the Pax partner up (1 & 2s), and Double Applesauce (DA) for a String of Pearls. We ran around the 1.25 mile lake stopping along the way for Painstations:

  • P1 performs 10 Big Boy Situps, while P2 holds the Not-So-Lazy-Boys, then switch
    • Rinse & Repeat until 30 each / 60 total
  • P1 performs 10 Monkey Humpers, while P2 holds the up position, then switch
    • Rinse & Repeat until 30 each / 60 total
  • P1 performs 10 Hand Release Merkins, while P2 holds the Plank, then switch
    • Rinse & Repeat until 30 each / 60 total

Mosey DA to the Memorial Tower (#TheRocket) to pay respect to our AO and for our Veterans who have fought in our 5 Military Branches. After stepping inside for a moment of silence in honor of the Sugar Land residents who have died defending us, we performed a set of exercises for each Branch:

  1. US Navy (1775): Burpee x1, Squats x7-IC, Mountain Climbers x7-IC, and Merkins x5-IC
  2. US Army (1775): Burpee x1, Squats x7-IC, Mountain Climbers x7-IC, and Merkins x5-IC
  3. US Airforce (1947): Burpee x1, Squats x9-IC, Mountain Climbers x4-IC, and Merkins x7-IC
  4. US Coast Guard (1790): Burpee x1, Squats x7-IC, Mountain Climbers x9-IC, and no Merkins
  5. US Marine Corps (1775): Burpee x1, Squats x7-IC, Mountain Climbers x7-IC, and Merkins x5-IC

Mosey DA over to the benches for some Dips x10-IC & Step-Ups x10-IC (each leg = 20 total). Jailbreak to the flags for our last CoP/Cooldown. Hostage took us out with some killer Core work & Stretches:

  • Big Freddies x30 OYO
  • Low Flutter x10 IC
  • Upside-down Dying Cockroach x10 IC
  • Neck Stretches
  • Arm Stretches
CountORama and NameORama

41 – including 13 FNGs for this outstanding Launch!


TAPs to Jessica and Big Wheel’s family, Boring’s son who had head trauma and now has to stay confined for several months (!), and may Dancing Bear (TheBishop’s BIL) recover from his arm injury soonest!! YHC took us out taking a moment of silence for us to remember all we have to be thankful for, including being outside together on such a great day. TAPs to all our Pax and their families – may we all be better husbands, fathers, sons, brothers, grandsons, and grandfathers!


A new year is upon us, and with that brings new hope. Psychologists say New Year’s resolutions are examples of the universal human desire to have some control over what lies ahead, because the future is unsettlingly unknowable. They believe we create resolutions to try and take back some control, but I think resolutions are also our way of taking the symbolism of the new year as an excuse to improve ourselves and our world. We all strive for purpose, and the new year is simply a great time to be mindful of that and think of what we can do to make ourselves better. How can I grow? Be better???

The famous badass, Jacko Willink, is known for saying there are NO shortcuts – NO easy way. “How do you become stronger, smarter, faster, healthier? How do you become better? There is only one way. They way of Discipline.” Click here for a great article from him on his thoughts about New Year’s Resolutions.

F3 is but a mere step in this process – I like to call it a Keystone Habit. As author Charles Duhigg, in his 2012 bestseller, The Power of Habit, calls it – a “keystone habit” is a change in one area of life that brings about positive effects in other areas. Duhigg says keystone habits are powerful because “they change our sense of self and our sense of what is possible.” F3 has been just that in my life. I am a different person today. I think a better person – my family & friends most likely agree. I hope F3 can do this for more men, so let’s keep up the Emotional Headlocking (#EH). Bring one FNG – bring all FNGs… EH away, brothers. Always Be Headlocking (#ABH).


*The Rocket will maintain the following schedule going forward:
The Rocket will have workouts Tue/Thu 0530-0615 & 0630-0730 on Sat

*January Merkin Challenge*
> 3,000 merkins OYO for the month of January.  Keep track on Band.  Push yourself. #NeverTooLateToStart.  Start the year off strong, and get stronger!

*Galveston GoRuck Light*
> January 27, 2018 – 1400 hours – Menard Park

*F3 Texas GrowRuck*
> Officially in Houston the last weekend in February. Get your hallpasses now and block that entire weekend for all THREE Fs.
> F3 Growruck Shirts are now available on F3 MudGear – get yours here!

> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.


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.

Thank you all again for the incredible support and for the opportunity to lead today!
– Inferno