• When: 01/18/18
  • QIC: H-Bomb
  • The PAX: Shoog, Guitar Hero, TripleThreat, Snitch (DR Knoxville), Britney, Backhoe, Beta, H-Bomb (YHC)

8 Pax posted (No FNGs, we need some FNGs) for a good ol’ fashion Toboggan Run on the icy trails of #thehogg.  The “run” was spirited, hard breathing, and crisp.  Welcome Snitch from DR Knoxville!


27°F, Cloudy, Low (or no) Humidity, air was thick


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


  • 35x IC SSH (sped up cadence with last 10)
  • 10x oyo Lunge Burpees
  • 10x IC merkins
  • 10x IC Abe Vigoda (slow & low)
  • 5x oyo Snowboard Hop Burpees
  • 9x IC Ray Lewis
  • 10x IC BAC
  • 10x IC Moroccan night club
Mosey Black Snake Indian Run to Sun Deck (0.5 Mi)
Round o Q
  • 15x IC Dips (Shoog)
  • 15x IC American Hammer (Beta)
  • 15x IC Left Leg Step Ups (YHC)
  • 20x IC Right Leg Step Ups (Backhoe)
  • 15x oyo Box Jumps (Snitch)
  • 35x IC Derkins (Guitar Hero)
  • 20x IC Ruskie-Dipskees (TripleThreat)
  • 20x IC Single Leg Step Ups (Britney)
 Mosey to Bleachers (0.2 Mi)
Partner Share, P1 circle bleachers, P2 exercise, switch
  • 60x pullups
  • 60x Michelle Kwan (balance on left leg while kicking right leg and arms out)
  • 60x Tara Lipinski (balance on right leg while kicking right leg and arms out)
Mosey to parking lot (0.2 mi)
Tabata (8 Rounds 20/10)
  • Skaters/Skiers (alternate)
Return to flags in “Spirit” (missing u Haggis)
  • 5x oyo “Screw-it” Burpees (YHC attempted to demonstrate Skater Hop Burpees, Q Fail so Q said “Screw-it”, modified to Traditional Burpee yelling “Screw-it” after each one).
CountORama and NameORama

8 Pax + 0 FNG


TAPs to Swendsen’s, praise to Ava’s recovery (KFC’s daughter) in becoming cancer free.  Reminded PAX of the trials and tribulations our brothers and their families have endured.  Take their strength forth and challenge ourselves to maintain such resolve.


Checking Band like it’s the “crack” of social media, even after avoiding Facebook, twitter, my space, Instagram, AIM, chat rooms on VAX terminals, MUDing … over the years, I still can’t avoid the gambler’s reward you get with each post or chat.  Once you half ass put your name in the ring, the chatter continues, then after 9 pm, when the chat decries we’ll share the Q duties and go with the flow, I cannot stop thinking we cannot “Be Prepared”, start writing up a routine while laying in bed, watching YouTube videos looking for a modified exercise I can name after a former figure skating champion (still looking for a Dorothy Hamil, Katerina Witt, and the coup de gras, Christie Yamaguchi), it seems to get easier.  Finished number 7, I think the count ends and haphazard Q’ing begins.  The best way to BD yourself, Q.


*The Rocket – Sugar Land AO Launch*
> January 6, 2018 – 0630 hours – Sugar Land Memorial Park – Inferno has the Q
(The Rocket will have workouts Tue/Thu 0530-0615 & 0630-0730 on Sat’s)

*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.

PyeongChang Here We Come
– H-Bomb