• When: 07/05/2018
  • QIC: Trojan
  • The PAX: Tib-Fib, Spicoli (R), Trojan (QIC)

3 PAX posted to rid themselves of the toxins that may or may not have been ingested while celebrating FREEDOM! Thankful for the men and women who have sacrificed for our country.


Easily the best day we’ll have all summer. 74* > 92% humidity


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


  • SSH x25 IC
  • Bat Wings x10 IC each
  • Abe Vigota x10 IC
  • Grass Grabbers x10 IC
  • Hillbilly Walkers x10 IC

Mosey to Niagara Falls:

  • Step-ups x20 IC
  • The Dip x10 IC
  • American Hammer x20 IC
  • Seated Squats x10 IC
  • Calf raises x20 IC

Mosey to the Fun Deck:

  • Low flutter x20 IC
  • BBSU x25 OYO
  • Leg lifts x5 IC
  • Reverse crunches x10 IC
  • Rosalita x20 IC

Mosey to Shred City:

  • Box Jumps x10 OYO
  • ABC’s on the edge of the half-pipe

Mosey to Mt. Midoriyama for a lap, then mosey back to the flags for CoT.

CountORama and NameORama

3 PAX > 0 FNGs


TAPs for Cruiser’s recovery from shoulder surgery, to YHC’s family in the passing of my great aunt, and most importantly TAPs to the men and women and their families who have sacrificed protecting this great nation.


It continues to be an honor to lead this group of men. I am proud to see new leaders stepping up in the group. We spoke about the EH during our mosey and how we have the opportunity to EH the early morning joggers (especially the ones who are jogging alone). This AO will continue to grow just as it has over the past several months which will provide us with exponential returns as it relates to the 2nd and 3rd F’s.


  • *F3TheWoodlands “The Shed” Launch*
    • Saturday, July 14th
  • *Black Ops Beatdown*
    • Saturday, Aug 11th
    • Hosted by “The Trinity” More to follow
  • *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.

Honored to Lead > Trojan