F3 Fort Worth Launch

PAX: Manhole (FNG Dave), Rocket Man, Pipe Dream (FNG Ryan), Snooki (FNG Craig), Rump Roast, Arachnophobia (FNG Austin), Beaver, Round Up, Carnitas (FNG Brian), Chuck E. Cheese (FNG Tony), Griswold, El Oso, Oatmeal, Hercules, Edible Arrangement, Cinco, Fabio (FNG Caleb), Duff (FNG Dan)
QIC: Alright Alright

AO: Bayard Friedman Tennis Center (Fort Worth needs to name this AO)
F3 DISCLAIMER & WELCOME:  Your Humble Correspondent gave the full unabridged version.

Mosey to the Track

Side Straddle Hops x20

Imperial Storm Troopers x15

Overhead Claps x50

Monkey Humpers x5

Burpees x5 On Your Own


Bataan Death March: 3 lines of men.  Run around the track with runner at the back of the line doing 3 burpees then running to the front. Repeato until 2 laps around the track have been completed.

Dora 123: Partner up. Partner 1 runs while Partner 2 performs the exercise.  Flapjack and repeato until the pair has completed the following exercises:

100 Burpees

200 Merkins

300 Lunges – single count

Bear crawl down the stairs to the parking lot.  Modification: Lunge down ramps

Bear crawl across parking lot back to Shovelflags.

Little Baby Crunches x15

Flutter Kicks x10

90 Degree Crunch (Hercules) x10

Low Dolly (Oatmeal) x10

Rosalita x15

Nolan Ryan x7 each side (one for each of his no-hitters)

Naming was fun, as always.  

Manhole – went to Cal Berkeley. The city of Berkeley is removing all gendered language from city code.  Manhole was one of the more ridiculous changes.

Pipe Dream – sells pipes.

Snooki – announced to us that he’s originally from New Jersey.

Arachnophobia – went to University of Richmond, home of the Spiders.

Carnitas – sells pork.

Chuck E. Cheese – works in real estate for CEC (Chuck E. Cheese corporate).

Fabio – we were between that and Rapunzel.  You have to see the locks to believe them.

Duffman – food and beverage distributor.  Duff Beer is Homer Simpson’s beer of choice.  Duffman is their spokesperson.  

YHC didn’t hear too much mumblechatter today.  Could be because the PAX were winded.  Or it could be that they weren’t comfortable harassing the stranger that was leading them through a beatdown.

The field was full of divots and holes from javelin and shot put practice, so we had to be careful and there was some grumbling involved. 

Rump Roast did look at me in the middle of Dora and say “I hate you.”  Which is the response YHC was looking for during this workout.

Round Up was drinking coffee before the workout, and YHC mentioned that we might see that coffee again.  YHC was unable to run it out of him though.

Your Humble Correspondent was grateful that the PAX left Snooki to be YHC’s partner.  That saved YHC a lot of merkins. 

Thank you all for welcoming our crew from Dallas and for all that you’re doing to get F3 Fort Worth started.

1. Workout on Friday at Overton Park at 0530
2. Workout on Saturday at Bayard Friedman Park at 0630

The Open Championship… on the SMU Track

PAX: Sally, Draper, Special Sauce, Pepper, Ina, Pow Pow, Plus One, Aaarrrggghhh
QIC: Alright Alright

AO: SMU Track

Mosey to the track

Run the distance of each hole of Royal Portrush with PAX choice exercise at the beginning of each hole.  When PAX complete the hole, they complete as many reps of the exercise as they can before the Six arrives.  If reps=par for the hole it counts as a birdie for the individual, if reps=2xPar it counts as an eagle.  Any hole that isn’t completed counts as a bogey.  As a group we completed the first 12 holes.

Hole Par Yards
1 4 421
2 5 574
3 3 177
4 4 482
5 4 374
6 3 194
7 5 592
8 4 434
9 4 432
10 4 447
11 4 474
12 5 532
13 3 194
14 4 473
15 4 426
16 3 236
17 4 408
18 4 474


The Mustang Q3 Benchmark

AO: The Mustang

PAX: Aaarrrggghhh, Chairman Mao, Coach K, Icebox, Ina, Oatmeal, Plus One, Pow Pow, Rump Roast, Sally, Sex Panther, Special Sauce, Teasip

QIC: Alright Alright

SSH x25

IST x15

Mosey to The Mustang

The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Results:

Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)

Q1 & Q2: 444

Coach K – 444 reps (3 rounds of 17, on the third ramp for 16)

Q1 & Q2: 410

Special Sauce – 444 reps (3 rounds of 17)

Q1 & Q2: 444

Teasip – 410 reps (2 rounds of 17)

Q1: 437

Plus One – 393 reps (1.5 rounds of 17)

Icebox – 376 reps (1 round of 17)

Q1: 376

Ina – 376 reps (1 round of 17) 

Q1 & Q2: 410

Chairman Mao – 376 reps (1 round of 17)

Aaarrrggghhh – 359 reps (.5 round of 17)

Sally – 342 reps (3 rounds of 18)

Q2: 342

Pow Pow – 270 reps (1 round of 18)

Sex Panther – 270 reps (1 round of 18)

Q2: 270

Rump Roast – we think made it through the rounds of 19 which would be 234 reps

Oatmeal – Injured Calf meant that a benchmark was not set




Fitness Test Q3 2019

PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Chairman Mao, Rump Roast, Sally, Coach K, Plus One, Tater Tot, Teasip
QIC: Alright Alright

AO: Burleson Park

SSH x10

IST x10


Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

These results are flawed because the PAX went for 50 minutes.  We believe that in the past we have gone for 55 minutes.  From now on this workout will be 55 minutes, beginning after a standard warm-o-rama of 10 SSH and 10 IST.  #Cobains to the PAX as this was completely YHC’s fault.

Coach K: 25 mountain climbers

Oatmeal: 93 Nipplers

Pow Pow: 60 Carolina Dry Docks

Icebox: 90 Jump Squats

Rump Roast: 40 Nipplers

Sex Panther: 50 Carolina Dry Docks

Sally: Completed Carolina Dry Docks

Tater Tot:

Alright Alright: Completed Jump Squats

Teasip: 30 Jump Squats

Chairman Mao:

Plus One:

Naked Man Moleskine:

We’ll roll this back out in three months, and at that point we will use a 55 minute timer.  Be preparing.

Fun with Bear Crawls #MakeGlencoeFunAgain

PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)

QIC: Alright Alright

16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls.  It takes true #HighImpactMen to embrace the suck when you what is coming. 

We immediately moseyed to the tennis court with the goal of making Glencoe fun again.  YHC gave the disclaimer and we got started.


Side Straddle Hops x20

Imperial Storm Troopers x15


The Rump Decision

PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees.  Rump was the only one that chose burpees.  He completed 67 in the time that we were gone.  That does not bode well for him the next time we do this.

Bearway to Heaven

Bear Crawl Suicides – crawl bear back from each line.

7 of the PAX finished. 9 did not.  

90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.

Team BLIMPS – with bear crawls

Partner up.

Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato.  10% rep addition if bear crawl is modified.

Burpees x50

Lunges x100

Imperial Storm Troopers x150

Merkins x200

Plank Jacks x250

Squats x300

YHC doesn’t think anyone completed the merkin stage.

Circle of Trust

YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.

Naked Man Moleskin

Lots of midwife noises throughout this beatdown.  Bear crawls always bring that out if the distance is long enough.

YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.  

Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.

This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.

FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.

FNG John Willems rowed in high school and college, so we named him Capsize.

YHC is always appreciative of good attendance, but especially when YHC Q’s.  Thank you gentlemen for being out there. 

Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.


Doubletime… Soggy Yet Again

PAX: Draper, PowPow, Sally

QIC: Alright Alright

Everything got off to a great start.  We were all running at a blistering pace.  Then we made the turn North towards Lanshire.  YHC forded across one river, but decided that the next was too risky.  So YHC forded back to the rest of the PAX and we ran back East to Goforth to pick up the rest of our loop.  We still covered 5 miles.  Temperature was perfect.

Convergence of Regions at UT-Dallas

Last week we received a request from Gandalf of F3 Valley Forge to have a convergence workout at UT-Dallas because he would be in town and staying on campus for a conference. YHC took this great opportunity to meet men from other regions and to catch up with our friends from the Great White North, also known as any part of the Metroplex North of 635.

AO: UT-Dallas

PAX: Boomer (Plano), Eruzione (Plano), Scranton Strangler (Plano), Gandalf (Valley Forge), Spinal Tap (Carterico)

QIC: Alright Alright


Side Straddle Hops x20

Imperial Storm Troopers x15

Merkins x10

Monkey Humpers x5

Tha Thang:

Bear Crawl Ladder – Bear Crawl to each line of parking lot and back to start point with increasing merkins at each line (1:7)

Long Mosey to Stairs

Dirty McDeuce

Derkins x12

Claymakers (right leg) x12

Irkins x12

Claymakers (left leg) x12

Native American run around pond

Repeato x2 (total of 3 sets and 3 laps)

Short Mosey

Six Minutes of Mary

Flutter Kicks


Low Dolly

Rugby Sit-Ups

Little Baby Crunches

Long Mosey back to start

Naked Man Moleskin

It’s always great to workout with men from across F3 Nation. #Tclaps to Gandalf for suggesting this.  PAX, when you get a chance to visit another region do whatever it takes to make it happen.

JERICHO – Punishment

AO: Glencoe Park

PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce

QIC: Alright Alright

YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.

We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.


SSH x25

IST x15

Tha Thang

Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.

Lap 1: Jumping Spiders x7 at each corner

Lap 2: Ear Hole Merkins x7 at each corner

Lap 3: Rugby Sit-Ups x7 at each corner

Lap 4: Imperial Storm Troopers x7 at each corner

Lap 5: Carolina Dry Docks x7 at each corner

Lap 6: Heels to Heaven x7 at each corner

Lap 7: Overhead Claps x7 at each corner


There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.

Doubletime… sort of

PAX: Draper, Gold Digger, Sally, Tater Tot

QIC: Alright Alright

A small crowd gathered on Monday morning for a nice humid run. Everything went well for the first 1/2 mile of the run.  And at that point the group got split up, and took some new routes.  One PAX learned that running out to Skillman and back is not the most efficient route.  But he found his way home.  We all enjoyed fellowship and some enjoyed cervezas after the run.