• When: 08/18/18
  • QIC: Camo & Leprechaun
  • The PAX: Heartburn, Kool Aid, Redeye, RoundUp, Choppa, Birddog, Polly Parker, The Wolf, and FNG Recycle

11 PAX posted to the gloriously soft Green at #TheShed. 1 FNG, Recycle, got his first dose of the 1st F and generously added free fertilizer to the bushes in the form of Merlot. If you didn’t get soaked to the bone today, then you were snug in the fartsack.


Glorious!! 84 degrees without a hint of dryness in the air. The Green #TheShed was like an organic temper-pedic waterbed.


YHCs are not professionals. 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.

CoP: (Lep)
  • SSH x24 IC (at the time counted 8 PAX)
  • Quick arm-o-rama: LBAC F/R, Moroccan Night Club x10 IC
  • Morpheus x10 IC
  • Copperhead Merlin’s x10 IC
  • Abe Vigoda x10 IC
Agility run, stopping by Camo’s truck to grab the Darlin’s, ending back up at the Green
The Thang
Block Work Round 1 (Camo)
◦    Block Swings
◦    Bear Complex
◦    Bicep Curls
◦    Flip it: Block Derkins then straight to Block BBSUs
Due to improper counting on the part of the PAX (YHC included) Camo kept bringing the reps. Lesson learned? I was on the end with Redeye, and I can tell you this little routine got our attention.
Quick block break #1 (Camo)
Partner up: the Roo Hunter! Gotsta have some partner carries! Just like the Bear Hunter but with hopping. The Merciful Q thought that would save up the shoulders for more:
Block Work Round 2 (Camo)
Repeat above. PAX counting was a little better. Apologies to my co-Q by YHC couldn’t keep up with all the reps. At least the remembering part. I did most of the reps, as far you know.
Quick block break #2 (Lep)
Church Picnic: Leap Frog, Wheel Barrows, ab work x30 each.
Chain Gang (Camo)
Like an Indian Run but instead of jogging the PAX pass the cinder blocks down the line while the last guy sprints to the front. This is no joke, especially if you don’t happen to tote cinder blocks for a living.
Quick block break #3 (Camo & Lep)
Low Flutter and Rosalina x20 IC
Chain Gang (Camo)
RnR the other direction.
Block mosey and Block jail break to deposit the Lil Darlins. Let’s say you’re sitting at home in the barcolounger, eating some fried bbq cracklins and thinking to yourself, “what could I do to get my heart rate up to infinity?” YHC suggests picking up a cinder block and sprinting 100 yards. The Wolf delivered on this one.
CountORama and NameORama

11 PAX, 1 FNG. Welcome Josh Irvin, now F3 Recycle


Friends and Family with health issues. The Troops.
Camo took us out.
YHC is setting a poor example for the men of the Shed. BB’s should be prompt.
Good things are happening in The Woodlands. Camo and YHC should have reminded the PAX that back to school is great time to EH. Take the initiative – as HammerTime in the Rocket once said, now you have something to talk to the other dads about when you’re standing around school functions.
And remember 3S2T for your Q planning. You can switch it up as to which one(s) you focus on. Think first about the PAX – have they been through a lot of stamina workouts recently? Then try a speed workout. We hope you liked the new exercises and continue to evolve and adapt them to suit your needs – for example, The Roo Hunter can be any type of animal – bear, crab, etc. – the slower the movement, the longer the run for the other partner.
I can tell the PAX at The Shed are getting stronger! Visible improvement since the Launch and it is true that workouts don’t get easier but you do get stronger!


City Ruck Tour
Upcoming Convergence for F3 Houston 2nd Anniversary.
Invites open to The Kingdom for 1 Year Anniversary and The Rocket for 100 WO Celebration.



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.

The Good Looking half of the world’s greatest Traveling Coupon Show,
– Leprechaun