• When: June 11, 2019
  • QIC: Cruiser
  • The PAX: Trojan, Toy Story, Men in Tights, Elf on a Shelf, Element, BOI, Miranda, Muffy, Dry Dock, Lawn Boy and YHC Cruiser …… wait for it…..Oh yeah, and Radar (stop wearing camo)

74* > Pleasantly warm


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

The Warm-Up

Circle up around the flags

  • SSH x 10 IC
  • Abe Vigoda x 10 IC
  • Copperhead Squat x 10 IC
  • Grass Grabber x 10 IC > Tappy Tap
The Thang > Mosey double applesauce to Niagra Falls with agility drills
  • High Knees
  • Side Shuffle L&R
  • Back Peddle
  • Karaoke L&R
  • Regular Por Favor
The Thang > Part II > At the Light, Monkey Humpers and Copper head Squats waiting on the light. Then over to HEB parking lot and circle up around the buggy racks for > 2 Rounds of S.L.A.M.
  • Squats x 25 OYO
  • Lunges x 25 OYO
  • Aussie Pull Ups x 25 OYO
  • Merkins x 25 OYO
    • 3 Minute Time Limit with a 1 Minute break in between
The Thang > Part III > Over to the HEB Gas Pumps for SPRINTS
  • 6 HIM at one end of the parking lot
  • 6 HIM at the other end
  • Sprint to your partner
  • Partner sprints back
  • R&R x 5
The Thang > Part IV > Mosey upstairs to The Fun Deck
  • Big Boy Situps x 25 OYO
  • Whiskey Ups x 10 CC on my call
The Thang > Part V > Mosey upstairs to Mt Midoryama and grab some rail
  • Big Boy Situps x 10 CC on my call
  • Whiskey ups x 10 CC on my call
    • Mosey Downstairs and grab some rail for>>>>
  • Calf Raises
    • 10 heels straight back CC on my call
    • 10 heels pointed out
    • 10 heels pointed in
    • 10 right foot only
    • 10 left foot only
The Thang > Part VI > Mosey back to the shovel flags > Circle up for 


  • Plank – Regular
    • Right arm high
    • Left arm high
    • Regular
  • Cobra
  • Down Dog
  • Pigeon and Piriformis Right Side
  • Pigeon and Piriformis Left Side

12 PAX > 0 FNG’s


TAP’s to our BOTG > On IR right now and in our prayers, Swoosh, Sweed, Foam, The King.  My buddy Jim at MDA with stage 4 cancer. Trojan trying to get his mom out of his house (awe). Put yourself F3rd, find that man that needs to be rescued, listen and look for signs of distress in life, from your friends, neighbors, spouses, kids, you’re “Freed to Lead”.  Go out and be that leader, lead by example, by discipline and by accountability.  I’m humbled by the thanks I receive from the Brothers of the Gloom that I’ve brought out to F3 and I am forever grateful to Duggar, The Bishop and the other BOTG that helped rescue me from a dark spot in my life. Thank you one and all.


*Thirsty Thursday* June 13th, Back Pew Brewery  5pm til http://www.backpewbrewing.com  26452 Sorters McClellan Rd
Porter, TX 77365

*F3Kingwood “The River” Fathers Day Workout. Saturday, June 15th 0730 – 0800. Breakfast Tacos and cold refreshments. Bring the 2.0’s, 3.0’s, your “M” and some fun exercise games to play with the kiddos. Please bring backpacks/Rucks etc.

*CALL OUT* F3Kingwood Rucking the Food Bank. Saturday, June 29th
Kingwood Town Center Park @ 0830 after Coffeteria, Endex is Back Pew Brewery (7 miles) opens at 11am.  In support of “Family Time Crisis Center” https://familytimeccc.org/
Mission: To provide an outreach program and accessible services to families and individuals in crisis through counseling, crisis intervention, information and referral, and shelter.
An extensive list of supplies needed here> https://familytimeccc.org/ways-to-help-donate
Plan to Ruck with what your comfortable with, balance of goods collected should be boxed and brought via “Shadow Vehicles” Guessing this is our “M’s” or those PAX on IR. Back Pew has the event on a slide show at the brewery. 

If you want a really cool patch you MUST SIGN UP https://ruckingchallenges.com
Please join in for what will be a memorable event. This is a Family Affair and Back Pew is a family friendly operation. Lots to do outside.

*CONVERGENCE* F3Houston – 3rd Anniversary > Saturday, September 28th > ALL AO’s are CLOSED. Location & Timing TBD


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.  Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood

Honored to lead, Cruiser