• When: 10/20/18
  • QIC: Trojan
  • The PAX: Bullseye, BOP, IPA, Tater, Chief, KFC, Beetle Juice, Slider (FNG), Stick’em (FNG), YHC (QIC)

10 PAX < 2 FNGs


A perfect 66* with a nice breeze, and just enough moisture to keep Knob Creek in the fartsack.


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

Mosey to the park:


  • SSH x50 IC
  • Abe Vigoda x10IC

*The PAX noticed a straggler circling the parking lot, so the search party of KFC and Beetle Juice took off to seek out and return with an FNG* CoP continued in their absence, and they returned for the Copperhead Squats. (Good eye by Tater for spotting the lost FNG).

  • LBAC F/R x20 IC
  • Seal Claps x20 IC
  • OH Claps x20 IC
  • Copperhead Squats x20 IC
  • Low Flutter x30 IC
  • Freddy Mercury x30 IC
  • LBCs x30 IC
  • Burpees x25 IC

Recovery Mosey around the track, find some light, and count off 1s and 2s.

Rochamburpees!: Plank position facing your partner and play paper, rock, scissors. Winner does 5 Merkins, loser does 5 Burpees. R&R x5

Mosey back to the field for The Duke Crab Walks: One of the PAX throws or punts the football and all of the PAX sprint until the ball stops on the ground. Once stopped, PAX hit the deck and crab walk the rest of the way. R&R 10 times so everyone gets a chance to chunk the pigskin.

Count off 1s and 2s for a quick and intense game of 5 v. 5 football. There was slipping, sliding (Slider), and a few great plays.

Circle up for Mary

  • Low Flutter x30 IC
  • JLo x20 IC
  • American Hammer x20 IC
  • Mary x20 IC
  • Rosalita x20 IC
  • Not-So-Lazy-Boys x3 CC (Hold for 20 sec, rest for 10)

Mosey to the flags for CoT

CountORama and NameORama

10 PAX < 2 FNGs


TAPs for HUDs little girl as her most recent scans came back clean, for Sarah as she continues chemotherapy, and for Big Star’s grandchild who has a heart condition and is still in utero.


It was an honor and privileged to lead this group. It is a tight and impressive team out here at The Kingdom.


*The Kingdom – 1st Anniversary BD*
> 10/27/18 06:30-07:30. Ms and 2.0s to join for on-site coffeteria following the WO.


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.

Aye! Trojan