Preblast for January 13, 2019

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

Upcoming this week: We are in our second week of Q Source groups. One meets on Wednesday nights at 6 PM at Chick-fil-A on Hillcrest (across of SMU). The second meets on 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: Coach K

5:30-6:15 | Doubletime | Flag Pole Hill (Second Parking Area) | Q: Ina

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

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: Coach K

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

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

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.

Texas Two-Steppin’

PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine

SSH and IST x15 each

Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins

One final native American lap bringing us to 3 miles on the track before moseying back


We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

Greek Day

PAX: Chairman Mao, AlrightAlright, Coach K, Special Sauce, Podcast, Rump Roast, Plus One, Splash, Isaiah
Assistant QIC: Icebox
QIC: Sally

AO: Burleson Park

SSH IC x 20
IST IC x 20

Start with ALPHA -modified Dora on the tennis court – one partner runs suicides while the other completes reps
lternating shoulder taps x 50
Leg lifts x 100
Plank jacks x 150
High knees x 100
Air squats x 50

Mosey to track

Attempted sprint work:
Partner up, sprint in opposite directions on the track until meet each other; mosey in opposite direction until meet again; repeato x 3.

Bleachers, every other staircase

Mosey back to finish with OMEGA modified Dora
Overhead claps x 50
Merkins x 100
Elf on a shelf x 150
Gorilla squats x 100
Arm circles x 50

“Bring Sally Up” with Homer to Marge – play the song “Flower” by Moby, Marge every time hear “Bring Sally up,” Homer every time hear “Bring Sally down”.

Prayed for guidance and faith in the things we are each supposed to be doing. Asked for help submitting ourselves and making ourselves second after God, third after our community

The decently-anticipated Greek Day Saturday started off with complete absence of activity in the Greek houses, apart from one plastic table set up in front of the AΦ house. This was a harbinger – PAX saw no activity and heard no chants throughout the rest of the workout. Perhaps the call had not yet gone out to all the angels..

During ALPHA, it was quickly realized that DORA with suicides at each line would take too long for the runner to help out his fellow PAX; lines were modified to the Big 4 (middle of court 1, midline between the courts, middle of court 2, and endline).

During the long mosey, PAX began to get spread out. Tclaps to everyone for watching the 6, supporting where necessary, doing burpees/merkins/planks to keep us all together.

Arriving at the track for sprint work, YHC realized he had not thought of his exercise correctly; the original idea would’ve had all PAX sprinting for 10+ minutes; this was deemed less-than-ideal and modified to the description above, although the transition induced much confusion and required much help from other PAX to figure out.

Other quick-hits:
Bleachers are very slippery when wet.
The Exicon contains very few “E” exercises.
“Flower” lasts a long time and just repeats over and over and over; many jokes made about the song actually having started over without PAX realizing it.

Through the workout confusion, YHC solidified some leadership lessons: 1. Always prepare, or prepare to fail. 2. If something is not working, change it. 3. Support/outside input is crucial, no matter whom is the leader.
He is grateful to all those who helped.

DJ Icebox is far in the lead for assistant Q of the year. YHC requested him to bring tunes; he not only executed this perfectly, he also stepped in as Sua Sponte leader during PAX separation and on the other side of the tennis court.

YHC believes all 12 of us made it to the coffeeteria afterward. Our side of the table discussed football (including Cowboys hope and Bears remorse) and travelling, other side started with discussion of PAX social media followers, which PAX believe is led by Special Sauce with 600+.

During The Gathering, YHC overheard AlrightAlright “looks like a warm hat, new guy” to unidentified PAX; welcomed him as FNG during disclaimer, was enlightened this PAX was Podcast. Kotters.

#Tclaps to Rump Roast for running what he said was maybe the most he has run since high school. Stuck it out strung during all the running.

1. RRR February

All By Myself – Encore

PAX: None
QIC: Ina

AO: Flagpole Hill

Given (mentally)


5 mile double time

Avg. pace 7’26” for a distance of 5.04 miles


YHC prayed us out, asking for a quick recovery for Oatmeal.

As I finished my run and began to wait for the ruck group, the worry started to creep in as 6:24 am rolled by (unusually late for a ruck).  I had decided I was calling 911 if they did not show by 6:30, but luckily at 6:25 I heard some chatter and learned of the unfortunate injury to Oatmeal and the miscalculation of distance to be covered in amount of time remaining. I wanted to join the ruck but I will not be able to join on March 2nd, so I figured I would double-time just in case another PAX wanted to run.  Alas, no one did and so I ran All By Myself – an encore to Alright Alright from a few weeks back.

1. Wednesday night 6:00 pm at Chick-fil-a on Hillcrest
2. I also have a daughter in GS, so let me know if you want some GS cookies.

3.  CSAUP – March 2nd

Kyrie Irving Ankle Breaker

PAX: AlrightAlright, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Strangler (Nashville)
QIC: Coach K

AO: Flag Pole Hill

Mumblechatter…might have lost track of time

Walking, limping, walking some more

Camp Gladiator decided to park in our spots, so we were immediately off to a rough start. Apparently they can’t walk up the hill for their yoga sessions and PAX weren’t too apprecicative of it. YHC tried to jump on the “dissing Camp Gladiator” bandwagon but was quickly shut down and so back to silence YHC went. Icebox tried to be supportive of the talkative (albeit extremely cranky) Q but to no avail.

We started on our march and about .5 miles in, Oatmeal got clipped by a speeding car, which caused him to roll off into the ditch bending his ankle every which way. Not quite that dramatic, but Oatmeal did take a nasty fall. We started rucking back towards the car before AA took off to get a truck (without dropping his weight sack – art of manliness right there).

Once we got Oatmeal situated, the PAX continued their trek where some mistakes in routing were made. We grossly underestimated the distance we could ruck under the time constraints resulting in PAX showing up late to meet up with a legitimately concerned Ina.

Conversation predominately covered the CSAUP event in March, the details of which will be summarized later. You definitely won’t want to miss this. The other hot topic was, per usual, YHC’s level of grumpiness. As Splash would say, YHC needs to find a girlfriend. With any luck, the spark made with a girl in the chip aisle at Kroger pre-Cowboys game on Saturday will ignite something (#backblast for Teasip per request).

Pray for Oatmeal and for a quick recovery. Hope it felt worse than it actually was, and power to him for walking an extra quarter mile with a weight vest.

1. CSAUP event planning in the works; 03/02 Texas Independence Day
2. Run Ranger Run sign ups
3. Q source groups meet Wednesday night and Friday at lunch (see preblasts)

2019 Attendance Rankings Vol. 1

This does not include yesterday’s workout by Sally.  Pester him to get credit for that beatdown.

  1. Coach K – 12
  2. Alright Alright – 9
  3. F150, Sally, Icebox – 8
  4. Chairman Mao, Ina, Mile High, Oatmeal, Rump Roast, Teasip – 6
  5. Aaarrrggghhh, Special Sauce – 5
  6. Gambler – 4
  7. Isaiah – 3
  8. Pepper – 2
  9. ANT MAN, Candy Land, Rocket Man (NC), Spread, Tuber, Walmart – 1

Mutt Rankings:

  1. Boo, Maverick – 1

Ant Man only has 99 left to reach his goal of 100.

F3 QSource – Disruption – Friday Group

PAX: Coach K, Icebox, Oatmeal, Teasip

QIC: Alright Alright

Goals for Q Source:

  • Get better at embracing conflict for the good of the team.
  • Find new opportunities to lead at work.

Important Notes:

  • Disruption can not begin until the group trusts you
  • Different people require different styles of motivation
  • Sincerity goes a long way towards getting people on board, and you can’t fake love
  • The best way to visualize “a place of advantage” is to think big
  • Disruption can be exciting for the whole group if the picture is painted properly
  • The leader should move first, and “be his own guinea pig”
  • Setting SMART goals is the best way to motivate some people
  • Time spent together in the trenches helps get the buy-in necessary
  • Sometimes institutional leadership asks us to lead people to a place that we don’t necessarily believe in
  • Disruption can begin with small moves
  • Transparency and setting proper expectations are incredibly important throughout the Disruption
  • It is important to block off time to spend with your team and time to spend on your own accomplishing the tasks that you need to accomplish
  • Ask people, especially your spouse, “How can I support you?”
  • Be ready to go to bat for your people at all times, and do not throw them under the bus
  • Observe and learn from bad leaders just as much as you observe and learn from good leaders

Next week we will discuss Language.  Oatmeal has the Q.

Where Dem Girls At

PAX: Sally, Tuber (FNG), Ina (in spirit)
QIC: Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, without the usual level of sarcasm

SSH x25, IST x20, Cotton Pickers x15

Mosey to Ownby Street for #LegDay

4 sets, without rest
-40 squats IC
-20 step ups
-20 bonnie blairs
-20 box jumps

Mosey to Track for more #LegDay

Backwards run 100 meters; Lunge 100 meters and repeato

Mosey to Mustang garage for bent Jacob’s Ladder up and down the ramp with 5 burpees at the top and 1 lunge at the bottom

Mosey back to Ownby Street for Bat Wings

2 sets
-10 abyss merkins
-20 forward arm circles; 20 reverse arm circles
-20 OHD press
-20 birds

10 absolutions

General prayers as we go about the work week

As promised, here’s a shout out to Ina. The heavy #LegDay was not appreciated. People don’t realize if you work legs in a little bit every day then there’s no such thing as “Leg Day”…but to each their own.

Crankapotamus (aka YHC) rolled up with a grim face and hood up – ya know, the usual persona. YHC did go above and beyond by introducing himself to the FNG and holding a conversation until the Jacob’s Ladder where everyone focused on the cardio.

Rush girls were once again MIA. Fortunately, YHC met a former SMU grad student Saturday afternoon anyway. The rest of the PAX were on their own. We came across one who walked by during the bat wings, but YHC was the only one who noticed the wedding ring. Step 1 boys, always check.

The naming ceremony was a struggle due to tiredness and general lack of creativity on YHC’s part. Theo was born and raised in Texas and works as a high school counselor. He spent time in Thailand, India, and New Mexico. We were content with Area 51 as a name until he graciously mentioned his AIM address was “mashpotatoman”, which resulted in his potato-based nickname courtesy of Sally (still unafraid to express his displeasure with his own name).

1. CSAUP event 03/02; discussion tomorrow during the ruck
2. Run Ranger Run signups for February
3. Girl Scout cookie orders

Loading The Ark

PAX: Chairman Mao, Coach K, F150, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Teasip

QIC: Alright Alright

Welcome & Disclaimer: Done


Mosey to Fountain #1

SSH x20

IST x20

Mosey to Quad

Tha Thang:

YHC, and the rest of Park Cities Baptist Church, have been reading through Genesis, so YHC was inspired by Noah to do an Ark Loader workout.  YHC can’t claim the Ark Loader idea, as YHC once participated in one with F3 The Fort led by everyone’s favorite Round Table Q, CSPAN. However, YHC had a slight tweak, we needed to load the ark 2 by 2, so we partnered up.  This also allowed us to spend more time getting to know other PAX.  The first instruction was to partner up with someone that the PAX had never partnered with before.  The other important lesson today was in leadership: leaders need to do things that they don’t want to do for the good of the group, so we would only be doing exercises that YHC doesn’t like and we wouldn’t be running at all.

Each pair would then complete an exercise together, then complete some type of animal walk out and around the fountain and back.  The walks would go in this order: bear crawl, duck walk, crab walk.

Monkey Humpers – 50 total

Overhead Claps – 100 total

Nipplers – 150 total

Knee Ups – 200 total

Erkins – 250 total

Yeah Thrusts – 300 total

Squats – 350 total

Teams: Icebox – Sally, Oatmeal – Rump Roast, F150 – Teasip, Chairman Mao – Mile High, Alright Alright – Coach K

COT: YHC talked about the need for us to spend more time getting to know each other, and embracing new guys. It can be easy to feel left out in this group with all of our inside jokes and camaraderie.  We need to make sure that new guys feel welcome and immediately part of the group.  As Q’s we need to forget about what we want to do and focus on doing what the group needs to do.  This includes nipplers. We wrapped up right as the downpour began.  We got the ark loaded just in time.


  1. Run Ranger Run begins on February 1st – sign up, create a team if necessary, help others raise money.
  2. Texas Independence Day #CSAUP on March 2nd – we will be planning this during our Ruck on Monday January 14th.
  3. Q Source Groups are meeting on Wednesday nights at 6 PM at the Chick-fil-A on Hillcrest and Fridays at 11:30 AM at the Taco Joint in Preston Center.  Your Qs this week are Mile High and Oatmeal.

Escalating Intervals

Backblast for 1/10 Katy Trail Thursday

PAX: Ina, Aaarrrggghhh, Alright Alright, Chairman Mao, Special Sauce, The Gambler, Coach K, Candy Land, F-150, Rump Roast
QIC: Mile High

AO: Katy Trail

SSH x20

ISS x15

Windmills x10

Cotton Pickers x10, nice and slow

Rump Roast and F-150 took off on a ruck while the remaining PAX moseyed over to the Katy Trail

Having attended the first Q Source meeting the night before, YHC encouraged the PAX to disrupt their status quo. Anything done habitually or with high frequency can easily become the status quo, so YHC challenged the PAX to push themselves on the intervals, go harder on the beat down, etc.

¼ mile run

Merkins x12 IC

CDD x12 IC

½ mile run

Overhead claps x12 IC

Calf raises x12 IC

¾ mile run

30 sec. plank

Crab cakes x12 IC

¼ mile Native American run

Alternating shoulder taps x12

Rugby sit-ups x10

½ mile run

10 count

¼ mile Native American run

10 count

¼ mile run

American hammer x 12

¼ mile run burning whatever is left in the tank

Mosey back

Miles Covered: 4.2 miles

None, YHC went past 6:15 with Tha Thang.

YHC reminded the PAX of comments made at the beginning of the beat down: habitual and high frequency activities easily become the status quo. This can be especially true of the relationship with your wife. For YHC, it is a unique challenge to define what it means to create movement towards advantage (F3 definition of a leader) in his marriage, exhorting each PAX to determine what this means for their own marriages. A place to start is to review the vows made to your wife during your wedding. YHC encouraged the unmarried PAX to consider what they may vow when they marry. Expressions of emotion, such as, “I have loved you since first sight,” is not a vow. The old fashioned, “in poverty and wealth, in sickness and health, till death do us part,” is a promise made and a standard to which one must hold. Each man should share leadership within his family with his wife; however, being the NANTAN (see the Lexicon if unfamiliar) of his marriage, it is the responsibility of each man to set the vision and communicate it in such a way that inspires his wife to follow.

YHC offered prayer.

Alright Alright, Ina, and YHC were the first to congregate and speculated about the current temp. Official starting temp was 41 degrees, but all agreed it felt warmer. Overall, the mumblechatter was at a minimum. Howdy’s and Good morning’s were exchanged with passers by on the trail and there was the occasional trash talk between PAX during the intervals. Coach K and YHC had a chat on the next to last interval of Coach K’s love for running. Having already signed up to Q next Thursday’s beat down, Coach K assured YHC that it would enjoyable for all involved, likely involving less running.

Those at the back of the pack on the mosey back exchanged pleasantries with a runner going in the opposite direction. It is probable that she did not appreciate a group of beat down men running on the right side of the road. Hopefully her day improved from there.

1. Run Ranger Run – Gambler said he was going to claim one of the two remaining spots, leaving one more spot
2. 2nd F Happy Hour at Ozona on Friday

3. Friday Q Source at 11:30, Taco Joint in Preston Center