Q Source – The King of the Preparedness Kingdom

4 PAX (AlrightAlright, Ina, Sally, and Walmart) met at Chick-Fil-A to discuss the King of the preparedness kingdom: Fitness. PAX talked about what festering distractions look like in real life. PAX considered that wanting to be overprepared could hinder a man’s acceleration. The Q wondered how a man can tell when he is prepared enough, specifically for things like the CSAUP.

Some discussion went to the interplay among the King and Queen in anticipation of the Q Source material to come. All PAX talked about the need to push ourselves by chasing after faster men. We decided that the faster men must be careful not to let themselves slow down when slower men are around, as this will hinder the slower men’s acceleration. In fact, the faster man must push himself to finish quicker so that he can go back and run with the slower man. This is true iron sharpening iron.

JACOBS LADDER Jacob’s Ladder

PAX: Icebox, Aaarrrggghhh, Teasip, Trickle, Oatmeal, Coach K, Belk Bowl, Special Sauce

QIC: Alright Alright


SSH x20

IST x15

Tha Thang:

Jacob’s Ladder of the following exercises with a run across the football field each time.

Jumping Spiders

Aussie Burpees

Carolina Dry Docks

Overhead Claps




Alabama Prom Dates


Dancing Chilcutts


Rugby Sit Ups

No one completed the beatdown. But we covered some serious mileage and got stronger.

FNG: Cody Ragan – toss-up between Trickle (Trickle Down Economics) and Socrates (Philosophy Major). He voted for Socrates, so now he is Trickle.

Taper Week Part 1

Rucking PAX: Ant Man, Coach K, F150, Icebox, Oatmeal

Running PAX: Mile High, Pepper, Sally

Mutts: Boo, Eli, Maverick
QIC: Alright Alright

AO: Flag Pole Hill
2.77 mile ruck. We rucked down the east face of the hill, around the front, worked our way along Northwest Highway, turned right onto Lawther, left onto Goforth, up the hill on Goforth, right onto White Rock Trail, then followed it home.

5 mile run. Boo dragged Pepper to a 7:28 pace. Not sure how the others finished.

Conversation was interesting as always.  Discussed basketball, vegetables, babies acting as alarms, etc.

1. Enter miles for Run Ranger Run
2. TID 18K is on Saturday.  Meet at Reverchon Park at 0645.

Preblast February 24, 2019

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

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Upcoming this week:
Q Source Groups and CSAUP 18k Texas Independence Day event.

Q Source groups explore the leadership philosophy of F3. We meet to improve our leadership skills for the benefit of our families, workplaces and neighborhoods. The philosophies are based on timeless principles, they are also useful for any group that wants to improve the leadership skills of its members.

  • Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU).
  • Friday for lunches at 11:30 AM at Taco Joint in Preston Center.

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

5:30-6:15 | Double Time (Run) | Flag Pole Hill (Second Parking Area) | Q: Pepper

5:30-6:15 | Bootcamp Workout | Glencoe Park AO (Eastside playground) | Q: Alright Alright

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

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

5:30-6:15 | Bootcamp Workout | Check Twitter | Q: Teasip

CSAUP 18k for Texas Independence Day Q: Alright Alright

As the weather grows colder know we do workout outdoors and what our policy is…
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.

Doggin It

PAX: AlrightAlright, Ant Man, F150, Icebox Oatmeal, Sally, Special Sauce, Teasip
QIC: Coach K

SSH and IST x20
Copperhead Squats and Side Lunges x10

Tha Thang:
Mosey to Parking Garage
To the top – backwards run the middle ramps and forward run the side ramps. Timed at 1:30 for all in. Reverse duck walk two ramps.

To the top. Timed at 1:21. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp.

To the top. Timed at 1:18. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp. 10 Bobby Hurleys

To the top: Timed at 1:18. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges.

To the top: Timed at 1:11. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges. 10 Bonnie Blairs.

To the top: Timed at 1:10.

Mosey to Burleson for Dora with 100 pull ups, 200 merkins, 300 squats.

Two teams race to 100 pull ups.

PAX were given a time limit for each run to the top, and YHC made it clear there would be a punishment should all PAX not cross the line in time. YHC expected the PAX’s times to get slower, but apparently the group was doggin’ it from the get go. As I caught on, the time got progressively stricter pushing PAX harder and harder. The punishment would’ve been a series of t-merkins and flutter kicks on the wet ground. PAX continually shaved time off the laps despite adding more leg exercises to the mix. YHC made a brief lecture about pushing yourself at all times and not relying on other people to set high expectations for you. You should be maxing out at all times – that’s how you become a better man.

There was a helluva lot of mumblechatter. Unfortunately, YHC was extremely out of it and doesn’t remember any of it. PAX are more than welcome to chime in in the comments. YHC does remember comments about Teasip having a margarita at 11:30 am yesterday. Ant Man was called out for duck walk form and then immediately made fun of Teasip for not even doing the duck walk. AlrightAlright still having trouble with the shoes. Oatmeal back up to speed with the ankle.

Regretfully, YHC was also unable to go to Bubba’s with the PAX. Unfortunately duty calls at work.

Return of a Friday Classic

PAX: Aaarrrggghhh, Coach K, F150, Oatmeal, Rump Roast, Teasip
QIC: Alirght Alright

AO: The Hot Box

SSH x20

Run up two ramps

IST x15

Run up two ramps

Monkey Humpers x10

Run up two ramps

Overhead Claps x30

Run to bottom


Partner 1: Burpees

Partner 2: run up 2 ramps

Repeato and Flapjack until team reaches 50 burpees

Partner 1: Lunges

Partner 2: run up 4 ramps

Repeato and Flapjack until team reaches 100 lunges

Partner 1: IST

Partner 2: run up 6 ramps

Repeato and Flapjack until team reaches 150 IST

Partner 1: Merkins

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 200 merkins

Partner 1: Plank Jacks

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 250 plank jacks

Partner 1: Squats

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 300 squats

YHC prayed us out.


Very little mumblechatter as we were all sucking wind and counting the whole time.  There was disagreement over whether the Hot Box was more difficult for this beatdown than the Nest.

Route 66 #1

PAX: AlrightAlright, Ina, Thunderlips, Coach K, Oatmeal, Aaarrrggghhh, Teasip, Walmart, Plinko, Special Sauce, Icebox
QIC: Sally

AO: Katy Trail
Date: Thursday 2/21
Conditions: Clear, mildly chilly



Route 66:
Running with pain stations. Run a set distance, stop and perform 6 different exercises with the acronym MLB MLB:

Big-boy situps

Mountain climbers (double count)
Lunges (single count)

The exercises were done with the reps of a decreasing ladder starting at 11.

We ran the first distance (about 0.35 miles) to the top of the trail head where we performed 11 reps of each exercise.

We then ran 0.25 miles down the Katy Trail before performing our next sets with 10 reps, and continued down the trail with decreasing reps.

After 4 stops, we turned around and headed back, continuing to decrease rep count.

Due to time constraints, we combined the final 2- and 1-rep sets.

A decreasing ladder of 11 comes out to 66, hence the name Route 66. And with 6 exercises, this got us to 396 total reps.

We didn’t want to end with 396 total, so we did 4 extra burpees.

All in all, PAX ended up with 400 total reps and just short of 3 miles running.

Done in The Thang above

Circled up to pray for PAX going through family transitions as well as our F3 Birmingham brother Cowboy.

Some good mumblechatter. A good workout with some good stories thrown in.

Shout out to F3 Manning PAX Abraham for this Q idea passed along during the F3 Haiti trip.

2. RRR

Spring Training

PAX: Aaarrrggghhh, Mile High, Pepper, Rocket Man, RockyTop (from F3 Houston), Rump Roast, Sally, Special Sauce
QIC: DJ Icebox and Teasip

AO: Glencoe #glencoefasho

SSH x 25 (for the 25 Opening Day Roster spots)

IST x 13 (for the 13ish position players most teams carry)

Daisy pickers x 12 (for all the Little Leaguers who would rather be picking grass than playing OF)

Hillbillies x 15

Mosey to the football field for partner CUBS (one partner does exercise while the other runs to the other goal post and back, then flapjack until you finish the reps).

Carolina Dry Docks x 108

Upright Row x 200

Boxcutter x 300 (“Pitching” change to 275)

Seal Jacks x 400 (“Pitching” change to 275)

The Co-Q’s then attempted to introduce the classic spring training game of pepper/hotbox to the PAX. Due to the low lighting and lack of baseball knowledge/lack of Little League experience of the PAX, this was quite the failure, much like the Rangers seasons recently. This did allow YHC to do his partner STROS (same format as CUBS, but cut the running in half)

Squats – 50

T Merkins – 75

Reverse Crunch – 100

OH Claps – 125

Side Straddle Hops – 150

This brought us to 6:15 when YHC prayed us out.

The weather did not feel very Spring Training-y, with a solid mid to high 30’s throughout the workout. Thanks to pressure from YHC’s co-Q, YHC braved the elements to support his Astros with his very thin short sleeve shirt. Not much mumblechatter about the upcoming baseball season, though YHC did correctly call Machado to the Padres when Sally asked. YHC must assume this is because most of the PAX are Rangers fans who will be in for a long season getting demolished by the Blastros. Or the PAX isn’t much for baseball, as that was apparent at the rather terrible attempt at playing Pepper. There may need to be a special training session for this classic game before it is brought back out for a Saturday beatdown. A welcome back to Pepper and there was some discussion amongst the PAX about he showed up for this workout when Alright Alright was not present. Any idea on how often that has happened?

1. Make sure you are inputting your RRR miles
2. Texas Independence Day 18K (TID 18K) March 2nd