• When: Sept 1, 2018
  • QIC: Tib-Fib
  • The PAX: Miranda (R), Spicoli (R), Trojan, Rain Man, Tortuga, Lucky Charms (2nd Helpings), Pee Wee and FNG F3-Foam
  • Condition  80* > 90% humidity

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

The Thang
The Warm Up
  • SSH x 20 IC
  • Abe Vigoda x 10 IC
  • LBAC’s x 10 IC >F & R
  • Tin Soldiers x 10 IC
  • Hillbilly Walker x 10 IC
  • Jump Rope x 10 IC
CoP: Mosey towards Niagara Falls with
  • Bataan Death March indian run x 5 burpees by the “6”
  • Bulgarian Squats x 10 IC > L&R legs
  • Step up w/knee thrust w/coupons OYO x 20 L&R legs
  • The Dip w/coupons in lap x 15 IC
CoP: Part II > Mosey over to the Fun Deck for a little Ab Training
  • American Hammer w/coupons x 15 IC
  • Broad Jump across the deck w/coupons  2 x’s
  • BBSU’s w/coupons x 15 IC
  • Tricep Kick Back w/coupons x 15 IC > L&R arms
  • Little Baby Flutter Crunch w/coupons x 15 IC
  • Squat, Curl, Overhead press w/coupons OYO x 25
  • Reverse Crunch with Hip raise straight legs
  • Dead Man Merkins OYO x 20
  • T Plank 20 Secs > 2 x’s 30 secs 1 x
CountORama and NameORama

9 PAX > with 1 FNG’s


All our brothers DR > Safe Travels & Trojan for sanity during his little girls birthday party.


It was a pleasure and a honor to lead this morning. I always have a little extra energy when I lead. We had a FNG join us and this morning and our finishing race may have been a unintentional EH for a vendor setting up in the park. He mentioned it looked like we were having fun, and yes it was fun having the competition. If he would have seen the rest of the workout he would have seen the camaraderie and encouragement we gave each other (among the usual ribbing). It is infectious. Some of the brothers chatted him up and he expressed interest in coming out. We are walking, talking billboards for F3. Till next time, See you in the gloom.


  • The River Brutha Ruckers > 0500 Mon, Sept 3rd 0500 blast off, ruck until we drop
  • Thirsty Thursday – 9/13 @ Ingenious Brewing – 5:00pm til
    • https://www.ingeniousbeer.com
    • 1986 S. Houston, Humble, TX
  • *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 @F3Nation – @F3Houston – @F3Sugarland – @F3Katy @F3Kingwood Comz Channel on Twitter. There you’ll also find out about all the other AO’s around the country.