Look the gate is open

AO: La Madeline

SSH x25
IST x20
Cotton Pickers x15

Mosey to Track for a Dirty MacDeuce
Squats, Merkins, LBCs, OHD Claps
I’m between sets, run the stairs with racoon crawls between staircases

Mosey to SMU Stadium and jogged around for a bit because…well keep reading for that.

DMD Part 2
Claymakers, Irkens, Flutter Kicks


PAX: AlrightAlright, F150, Oatmeal
QIC: Coach K

F150 prayed us out.

My promise for a lighthearted Q was upheld, allowing for a lot of mumblechatter mostly about football. Don’t think we had any major football upsets, so that wasn’t any fun. Oatmeal commented on Wake’s OT victory against a “strong” Tulane squad, but a win is a win.

After the first few rounds of the DMD, YHC noticed that the big stadium gates were open. Having never been inside, I was curious. So we finished the last round there, but overall was very underwhelmed by the stadium. It’s no state school, so understandable. Though you’d think the old money neighborhood could afford some better seats in my humble opinion. (I don’t think we have any SMU fans so that shade was all for nothing).

As we were trying to leave though, we found ourselves locked in the stadium. The guard who watched us run in padlocked the gate behind us, so we ended up circling the stadium for a bit trying to find a way out. Hindsight, we probably should’ve take more advantage of the situation, but had a tee time to get too. We ended up having to run down onto the field and then up the delivery ramp, which fortunately wasnt locked.

We moseyed near some of the dorms because, as splash graciously pointed out last night, YHC needs a girlfriend. A couple of dudes warned us that a 6am fire drill was gonna send the students outside. Some quick jokes were made about finding a girl in the situation, but post-Thursday night at 6am didn’t seem like the ideal time to find Mrs. Coach K…Mrs. K? Mrs. Coach?

Pretty chill morning all in all. Ozonas tomorrow for a day of football and beers. Ms are invited. Next happy hour is 9/14 with Ms also invited. Teasip and YHC are trying to find a concert for that evening as well. For the umpteenth time a discussion about a poker night has been started, so place your bets on whether that comes to fruition.

1. Ozona post workout college football tomorrow.
2. Sept. 14 – 2nd F Happy Hour

The Trail with Teasip

AO: Katy Trail

SSH x12 (in honor of the 12th Man)
IST x12
Reach backs x12

Quarter mile intervals down the Katy Trail with the below exercises at each stop

Qtr 1: OH Claps x20, The Bird/Angels in the Outfield x20 (in honor of the natty A&M will win in 2020 or in honor of it being 20 years since our last conference title ¯\_(ツ)_/¯)
Qtr 2: Teasip special of Irkins and Derkins x12
Qtr 3: Step ups x12, Dips x12 and Up-downs x12
Qtr 4: LBC x12 and start back
As we reach Qtr 5, YHC had to exit stage right to use the Starbucks facilities so Oo-De-Lally took over. YHC was able to meet back up for the last bit of Penguin crunches x13 and the final qtr interval, which we followed with burpees around the circle to 20

Had just enough time for Flutter Kicks x12 back at La Madeline

PAX: Aaarrrggghhh, AlrightAlright, Candy Cane, Gambler, Helmet, Ina, Oatmeal, Oo-De-Lally, Pookie
QIC: Teasip

YHC prayed us out with the continued striving to bring FNGs

A good crowd of 10 PAX were ready to kick off college football season. YHC had crafted a playlist of entirely college fight songs (with a couple of non-fight song additions) for the morning workout. The warm up was accompanied by Centuries, which a few of the PAX seemed to have blocked from their memory of ESPN playing that song every 30 seconds during the first year of the playoff. The next song that came up on the shuffle was of course the Aggie War Hymn. YHC didn’t plan this, but was glad Spotify recognized the importance of having that be the first song to really set the tone. Not a lot of mumble chatter this morning, other than some inquiring about whose fight song was playing at different times. YHC did decide to honor the recent A&M seasons by starting the workout strong, then having everything turn to crap for the second half of the workout (no Pepper homage to our ancestors of old as YHC had prior experience of locating the nearest Starbucks to the Katy Trail). No hymns were played and AlrightAlright got to hear the Wake song near the end after some complaints about not having heard it yet. Overall another great morning with the F3 guys

1. 2nd F event Saturday at Ozona to watch college football. Games start at 11, event is come and go


Nice work this morning. The Q was a little out of sorts but we got plenty of sweat.

Pax: jojo, gambler, aarrgghh, aright alright, candy cane, spread, special sauce, pepper, ina, oda lalaly, ant man, splash, boomer

Thang: warm o rama, mosey, 35 loops, tennis court work, partners, 5*5 burpees, Mary.

It was fun!

Tokyo Drift

AO: Flag Pole Hill

THA THANG: 2.42mile ruck with extracurricular (alternate 20 merkins, 20 squats every 1/4 mile) in 44:50.

PAX: Ant Man, @CornHole (Willy Lowman), F150, AlrightAlright, Coach K, Oo-De-Lally
QIC: @Oatmeal

Oatmeal prayed us out.

Welcomed back AlrightAlright from his European vacation. In the home stretch PAX nearly taken out by a sad excuse for a Tokyo Drift impersonator. Note to all: Bring head lamps/flash lights in the future.

2F Friday 9/14

Iron PAX Week 4

AO: Glencoe #glencoefosho

SSH x12


Last week of the #ironpaxchallenge

PAX: Aaarrrggghhh Ant Man F150 Pepper Special Sauce
QIC: Teasip


Not much chatter this morning, as the PAX was busy completing the workout. Some curiosity about how low the winning time would be.


Preblast for the week of 08/26/18

If you’re looking for material for your COT, check out the F3 Nation Soundcloud about Overcoming the Jester, and follow @F3QSource on Twitter for more great F3 Leadership.

Here is this week’s schedule. SYITG

5:30-6:15 | Mutt Ruck Monday, Flag Pole Hill (Second Parking Area) | Q: Oatmeal

5:30-6:15 | Bootcamp Workout (Iron PAX Challenge), Glencoe Park AO (Eastside playground) | Q: AlrightAlright

5:45-6:30 | Bootcamp Workout, Caruth Park AO (Parking lot) | Q: Splash

5:30-6:15 | Running Workout W/ Pain Stations, Katy Trail AO (La Madeline) | Q: Teasip

5:30-6:15 | Bootcamp Workout,  Williams Park (Parking Lot) | Q: TBA

7:00-8:00| Bootcamp Workout | Burleson Park AO (Park on Southside) | Q: TBD

1. We don’t cancel for cold, wind, or rain. If possible, we defy the forecast (#Cantore) & POST!
2. We don’t mess with lightning. Lightning will kill you. If there’s lightning, we will cancel or ENDEX.
3. Check Twitter for updates before the workout.

Bring in the Lefty

Saturday #backblast
F150 Coach K Helmet Teasip Podcast joined YHC for the substitute Q after Special Sauce called in the big lefty due to his college roommates surprising him for a wkd of bar hopping and debauchery. To his credit he did send me a workout for us to do, here it is:

As you can see he can’t spell, I don’t blame him though, he went to school in Ohio so it’s to be expected.

He also didn’t count on us being superior athletes as we completed the workout in 40 minutes, giving me 20 minutes to do every Mary exercise I know and incorporate as much of the coupon as possible.

The important thing is that Coach K and Teasip continued to pick up ground on AlrightAlright who is sure to be out of shape after a week of European eating and drinking.

See y’all this week!


Another Trip to Germany Park

AO: Germany Park

SSH x20
IST x17
Reach backs x12
Merkins x7


Mosey to the tennis court for paint the lines, followed by Del Brown (9 merkins, crab walk across the court, 9 diamond merkins, crab walk back, 9 wide grip merkins). Repeats Del Brown with 9 merkins, 9 hand release and 9 T merkins

Mosey to the warm up/exercise equipment area for partner DORA: 100 pull ups, 200 squats and 300 LBC while partner runs around tennis courts and switch.

Mosey to the track for burpee lap (burpee then broad jump, then burpee around the track until time was up).

PAX: Ant Man, Coach K, Stakeout (F3 San Antonio)
QIC: Teasip

YHC prayed us out

A small crowd this Friday for some great weather. Not sure if everyone knew the burpee lap was coming or a bunch of men just were feeling extra lazy this morning. After the “unround” number of ISTs and a lot of complaining from Coach K, YHC decided to keep the unround number going (tho DORA was sadly overlooked in that regard). A slight Omaha on the tennis court as there was a fence with a narrow opening that separated the two courts, so it took YHC a minute to get the paint the lines right and decided to just do down and back across one tennis court for Del Brown. The PAX was very unhappy about the burpee lap and tried to convince Stakeout to use his War Daddy veto on said exercise, but to no avail. YHC may Omaha that exercise to only do part of the lap or will do it earlier in the workout to ensure a full lap is done (the PAX made it about 200-250 M, which Coach K was quick to point out is the furthest point from the parking lot). Ant Man announced he has a perfect week going, and is planning on posting at F3 Houston to finish the perfect week. Stayed tuned to see if he does. Overall, another great day to workout with these guys and happy to have Stakeout in this morning.

Potential Murph Labor Day led by Sambuca(?)

Discovering a New Land

AO: Caruth Park with a detour to Smith Park
PAX: Special Sauce, Icebox, Aaarrrggghhh, Ant Man, Candy Cane, Minerva (FNG)
QIC: Coach K

SSH x25
IST x20
Cotton Pickers x10
Aaarrrggghhh Special (slow and low side Lunges) x7

Mosey a bit, Bear crawl a bit to other side of Caruth Park

Run to Smith Park (due west a mile away) with elevator BLIMPS stations at each intersection. Starting with 5 burpees at every station and adding a letter

Dirty McUno
Claymakers, Irkens, Overhead Claps

Partner Up. PAX 1 starts running left around the park while PAX 2 runs right. When you meet up, do 20 reps of exercise (partner merkins, wwii sit ups, etc) then finish the lap.

Mosey back to Caruth with a little more bear crawls.

There were concerns about my Q from a couple of PAX when an FNG (now Minerva) rolled up. Apparently we can’t move past the burpee Q. But, to everyone’s surprise, I can be reasonable. Icebox commended me on a tough but fair Q for the new guy. Tried to get a little more running in today since we’ve done zero this week without overdoing it for Katy Trail Thursday.

Ventured over to Smith Park, which is a cute little gem hidden away over by Preston. Might make for a decent Friday Q.

It was great to see Candy Cane back in the gloom along with an FNG. Learned that Candy Cane is responsible for the name Claymakers (fun fact of the day). We originally named the FNG Doomslayer because of his line of work, but Icebox found inspiration in his time in Savanah landing us with Minerva from Midnight in the Garden of Good and Evil. Google it if you don’t understand.

Aaarrrggghhh doesnt think I can remember things from the workout, so get ready for some random ass details:

Icebox and Candy Cane talked about Fly Wheel just before the workout (traitors). Aaarrrggghhh complained about the bridge as soon as I mentioned bear crawling. Icebox, Candy Cane, and Ant Man almost got blasted by the sprinkler once they crossed it.

We saw this nice little mansion with an underground parking area just for them. Special Sauce noted that that’s commonplace up in Pittsburgh.

They’re redoing a lot of the roads back there in HP making for an uncomfortable run. Though there always seemed to be one two foot wide section of smooth pavement near the middle.

On our way west, we noticed a lovely van sitting in the middle of the road. Expecting a kidnapping attempt, Special Sauce and I planned a rouse, but it was unneeded. Who would try to kidnap either of us is beyond me.

I made a joke about doing the Tunnel of Love in the mud on the way back, but that was quickly shot down. Save it for another day…probably use it with my “pass the buck” Q coming up which the PAX can warn you about.

YHC prayed us out and prayed for those who couldn’t make it today be it travel or laziness. Prayed for our man splash and wishing him a happy marriage for him and soon to be Mrs. Splash.

Iron PAX Week 3

AO: Glencoe Park
PAX: F150, splash, Icebox, Aaarrrggghhh, Pepper, Ant Man, Special Sauce, Face (Louisville)
QIC: Teasip and Coach K

Another day, another Iron PAX competition.

SSH x15
IST x15
Cotton Pickers x12

See preblast. It was a workout that existed

1. Special Sauce – 520
2. Teasip – 492
3. Pepper – 482
4. Icebox – 433
5. Face – 414
6. Aaarrrggghhh – 387
7. F150 – 384
8. Ant Man – 365

Teasip got us going with ye ole faithful warm up before moseying to the tennis courts for the third week of the Iron PAX competition.

YHC decided to sit this one out to keep time and make sure everyone knew what was going on. Despite being met with resistance on this and being assured that the PAX knew what was going on, YHC answered questions for several minutes of the workout. Splash called YHC out for being particular cranky this morning, which, to be fair, was accurate.

After an interesting initial song choice, Icebox came through with the solid country workout playlist.

Not too much mumblechatter except for some comments about the toughness of 50 straight hand release merkins. Special Sauce wished good luck to the rest of us doing the workout the rest of the week and mentioned some live streams on band for integrity/accuracy purposes.

Unfortunately there was little time for anyone to catch up with our fellow PAX from Louisville, though we were grateful to have him join us.