Preblast for week of December 2, 2018

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

5:30-6:15 | Double Down Beatdown | Flag Pole Hill (Second Parking Area) | Q: AlrightAlright

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

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: Ina

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

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

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.

Attendance Rankings 12/7/18

  1. Alright Alright – 200
  2. Coach K – 149
  3. F-150 – 131
  4. Teasip – 122
  5. Icebox – 93
  6. Aaarrrggghhh – 92
  7. Ina – 87
  8. Ant Man – 82
  9. Special Sauce – 81
  10. Chairman Mao – 68
  11. Pepper – 67
  12. Oo-de-lally – 59
  13. Splash – 37
  14. Boomer – 36
  15. Eruzione – 33
  16. Gambler – 32
  17. Plus One – 30
  18. Spread – 26
  19. Gold Digger – 24
  20. Isaiah – 20
  21. Wal-Mart, Sambuca – 16
  22. Podcast, Neutered – 15
  23. Rump Roast – 14
  24. Sally – 13
  25. Helmet, Belk Bowl – 11
  26. Sleeveless, Ultra – 10
  27. Princess Turtlehead, Rocket Man, Jojo – 9
  28. Candy Cane, Goldie, Hannigan – 8
  29. Hippy – 7
  30. Shake Weight, Boney Express – 6
  31. Fortran, Mile High – 5
  32. Rocket Man, Wolf, Hotty Toddy – 4

Iron Grizzcalator

PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park

SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

1. Happy hour next Friday the 14th. Still accepting bar nominations

Countdown 2 Christmas

PAX: Mile High, AlrightAlright, Aaarrrggghhh, Special Sauce, Teasip, Icebox
QIC: Ina

AO: Katy Trail


SSH x 20 IC
IST x 15 IC
Windmills x 10 IC

Mosey to the trail for Countdown 2 Christmas (19 days away!)

Run 2 intervals (1/2 mile)
Overhead press (single count) x 19 IC
Squats (single count) x 18 IC
LBC (single count) x 17 IC
Angels in Outfield (single count) x 16 IC

Run 2 intervals (1/2 mile)
Merkins (single count) x 15 IC
Iron Mike (single count) x 14 OYO
Flutter Kicks (dbl count) x 13 IC

Run 2 intervals (1/2 mile)
Diamond merkins (single count) x 12 IC
Jump Tucks (single count) x 11 OYO
X Men (dbl count) x 10 IC

Run 2 intervals back (1/2 mile)
Overhead claps (single count) x 9 IC
Lunge (single count) x 8 OYO
Freddy Mercury (dbl count) x 7 IC

Run 2 intervals (1/2 mile) Native American run
Carolina Dry Dock (single count) x 6 IC
Burpees x 5 OYO (crowd favorite)
Rugby sit up (dbl count) x 4 IC

Run 2 intervals (1/2 mile)
T-merkins (single count) x 3 IC
Star Jumps x 2 OYO
Spider man x 1 IC

Mosey back to La Madeleine for a solid cardio day getting about 3.5 miles total

None (did not have time as the countdown took the entire time)

YHC prayed us out thanking God for sending the true gift of this holiday season to die on the cross.

Icebox purchased some new kicks so he could attend more Thursday workouts, he flew down the trail. Teasip again posted even though he was not feeling great and AlrightAlright fought through some pain as well; both finished strong. Aaarggghhh was a bit perplexed with my communication of 800 m runs but eventually realized it was a long distance day; he loved every minute. Mile High was steady throughout the run, picking different paces to jog with different PAX. Special Sauce, still basking in his glory of winning Q of the year, was excited to get some mileage in this glorious morning. Overall a great workout!

1. Happy hour December 14th

Coughing Fit=No Cadence


PAX: Alright Alright, Belk Bowl, Coach K, Icebox, Oatmeal, Plus One,
QIC: Teasip

AO: Glencoe Park

Given (with a great idea from Icebox to have a tip jar…would that make the disclaimer invalid?)

SSH x20, IST x15 and 5 Burpees OYO

It was a cold morning and YHC has developed a self-diagnosed case of the black lung, so there was a lot of movement and OYO counting this morning. Start with a mini circuit at the playground/covered area that included three rounds of: 5 Pull ups, 10 Swerkins, 15 Abyss Merkins and 20 Step Ups.

Mosey to the football field for a Jacob’s ladder of Monkey Humpers and Dry Docks, running across the field in between. Follow that up with three rounds of 4 Corners of the football field (10 Merkins, 20 Rugby Sit-ups, 30 OH Claps, 40 Squats)

Mosey to the tennis courts for an Iron Hulk Suicide (1 Merkin, 4 Air presses, run touch first line and run back, 2 Merkins, 8 OH Air presses, etc. to 10). Next, did walking lunges across both courts, stopping in the middle for 10 high squats, then 10 low squats at the other end. Lunge walk back with 10 full squats  in the middle, which left just enough time for Mary

Penguin crunch x15, Freddie Mercury x20, Rosalita x 15, & Homer to Marge

YHC prayed us out

Not a lot of mumblechatter as the PAX was constantly moving and somewhat sucking wind. The PAX was very thrilled when YHC finally counted in cadence for Mary and was able to overcome several coughing fits to finish counting each set.

1. 2nd F, 2nd Friday Happy Hour on Dec 14 at TBD (Backyard maybe?)
2. Possible CSAUP on Texas Independence Day (March 2)

Double the Miles Double the Fun

PAX: Ina, Oatmeal, Pepper
QIC: Alright Alright

AO: Flag Pole Hill

Run 5 miles

YHC, Pepper – 7:18 pace
Ina, Oatmeal – 7:37 pace

It was a cold morning, but the PAX all got off to a hot start with a 7:09 first mile. We all dialed things back a little bit from there. The hills were as treacherous as ever, if not more, after all 4 of the PAX were sore from workouts over the weekend.

There was not much mumblechatter as we were all either frozen or sucking wind throughout the run.

None of us could have run these times solo, but we all pushed each other to be faster. That’s what F3 is all about.

The Amazing Race

PAX: Chairman Mao, Ina, Oatmeal, Sally, F150, Teasip, Special Sauce
QIC: Coach K

AO: Everywhere; Distance Covered: ~4.5 miles

SSH and IST x20 each

PAX split into teams of 2 for an Amazing Race themed Q across SMU’s campus. Each team was briefed with a map as well as cards detailing exercises, points, rules, etc (see pics). There were 6 stages (locations) each with its own challenge, roadblock, and potential detour. Roadblocks were to be completed by one (and only one) PAX before completing the challenge at each stage. Some stages had a detour, which meant there were 2 challenges from which to choose and split amongst the two PAX. Points were awarded for completing individual stages as well as completing multiple stages.

Most Points: Team Chairman Mao and F150
Fastest Lap: Team Special K (Special Sauce and Coach K)

We started off hot this morning when people inquired about AlrightAlright‘s whereabouts, and Special Sauce promptly (and innocently) replied with “seeing his girlfriend in Orlando”. Apparently AA broke the golden rule of never having your wife and side chick in the same city (Mrs. AA if you’re out there, your husband does not have a side chick). Immediately after, some comments were spread about Icebox‘s absence despite his big talk for Team Cinnamon Roll. He later texted saying he slept through his alarm…a likely story.

PAX jumped on board quickly with the idea of the Q even trying to rush the start time a bit. It became clear early on there was a strategy to the race. Two teams stuck by base camp and started there, while the other two teams went off towards La Madeleine to get the far stages out of the way. Passing teams throughout the day resulted in some nice mumblechatter, jokes, and threats as I mentioned that sabotage was 100% permissible – especially with Sally and Oatmeal who were on our tails the entire first lap.

Back at base camp, PAX started counting steps, calories, and what not. When exactly YHC turned into a runner’s Q is a mystery, but all PAX confirmed 4.5 miles on the day with the exception of Teasip who noted that he got home after midnight and so he had an additional .3 miles from whatever adventures he was on. T-claps for showing up in spite of that though.

We made our way to Bubba’s where Teasip and I ran into who we think was Aaarrrggghhh in the drive-thru but with an accent thicker than molasses, which threw both of us off. We tried to convince him to come in but were rejected. Inside, we talked through our most interesting office holiday party stories/fiascoes as well as Sauce losing Kareem Hunt in Fantasy. Oatmeal took a jab at moonshiners, which cut a little too close for home for some of us. Teasip took the Chairman Special to a new level by adding a slice of Pecan Pie to the mix, which we’re all certain was leftover from Thanksgiving the prior week. PAX rolled out content in preparation for a big day of football.

Unfortunately I don’t have the omniscience to speak about Second F that happened with other teams, but Team Special K chatted it up the entire time. Whether Special Sauce has had enough of YHC is up for debate, but it was fun for me at least.

The point of the Q was to get people to work together, talk, and ultimately have a good time in the spirit of friendly competition. Roadblocks required teams to pick and choose which PAX suffered a bit more at each stage. For Team Special K, my PIC picked up extra burpees because of my hand and made sure I was comfortable with the amount of running throughout the morning. We’ve all been pushing the idea of picking each other up here recently, so this was the inspiration for the Q: walk alongside your brothers, pick ’em up when they need it, and reach out when you need it.

Given PAX reviews, this Q will definitely make a comeback at some point but probably bigger, better, and longer for those dedicated.

Happy Hour on December 14th. As much as y’all hate Ozonas, no one has suggested a suitable alternative

CSAUP Darby Challenge



PAX: Oatmeal, Teasip, Ant Man
QIC: F150

AO: Williams Park

20 Merkins OYO
Side Straddle Hops IC x15
Cotton Pickers IC x28
Imperial Storm Troopers IC x20

Mosey to the fountain and benches
Rockette Hillbillies IC x30
O.P.P x5
    Partner 1 – Overhead claps in Peoples Chair position,
    Partner 2 – 30 Plank Jacks
Ladder Jacks x15 (2 of each SSH, Seal Jack, Smurf Jack, Plank Jack)
Laney Lu Plank Merk x5
    V-up, Laney Lu, position hold for 10x IC, roll into Low Plank for 10x IC, then 1 merkin.)

The Wovlerine OYO x10
    burpee…plank, merkin, left knee tuck, merkin, right knee tuck, merkin, stand, over head clap
Imperial Storm Worm to the fountain and back
Derkins IC x15
Elbow Jacks IC x15

Seal Crawl short field
Elbo Jacks IC x10
Crab Jacks IC x15

Crunchy Frog IC x8
Rugby Situps IC x10
Flutter Kicks IC x12
Boxcutters IC x14
Uptown Cruch IC x16 (each side)
Protractor (90, 15, 45, 90, 15, 45, 90, 15)
LBC IC x20

YHC shared Matthew 9:27–30 And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.” And their eyes were opened. And Jesus sternly warned them, “See that no one knows about it.” (ESV)

YHC has been discussing with my staff this week that Jesus fully healed these men “According to your faith…” As we pray do we have faith that He will answer 100% or do we lack faith. At times I struggle with doubt that He will answer my prayers, the Lord has revealed to me that at these times I need to ask Him to strengthen my faith. What would begin happening if God answers our prayer according to our faith?

Great group of PAX this gloom, there was a brief discussion about whether we really workout at Williams Park or Gore Park. This was brought up by Ant Man who looked to see if there were PAX parked near Williams. We have done a few beatdowns at Williams and the island that exist there. We jumped quickly into 20 OYO merkins where it was mentioned that certain PAX bodies were not yet warmed up and that can only be accomplished by doing SSH, I was happy to oblige. Through our Jack Ladder YHC had some difficulty keeping the exercises in order at times…too much on the mind or not enough sleep one or the other. We did miss out fearless AlrightAlright but YHC made sure that we keep every exercise balanced if we did one side we did the other…balance is important.

We attempted to do true Seal Crawls, but quickly had to modify them in order to keep going. After our beatdown Oatmeal brought up and we discussed the Darby Challenge, discussed on the Weekly Round Table podcast (Click Here to listen or Click Here to go to doc info), it will be in the month of February and will help to support Run Ranger Run. Teams are 10 PAX, talk with Oatmeal about info.

1. 2nd F – Happy Hour December 14 location TBD
2. CSAUP Darby Challenge – February see above

Katy Trail 11/29

PAX: AlrightAlright, Ina, Coach K, Gold Digger (welcome back!), Teasip, Mile High and Chairman Mao
QIC: Aaarrrggghhh

AO: Katy Trail

The Classic
SSH, IS and sloooooow side lounges, jog to start of the trail

5 burpees OYO

1/4 mile
5 burpees OYO, 7 rugby sit-ups (attempted) 10 peter parker’s before a herd of joggers came by

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 shoulder taps (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 mountain climbers (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 plank jacks (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 pick pounders (4 count)

1/2 mile indian run
5 burpees OYO, 7 rugby sit-ups, 10 j-lo’s (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups (started running thin on time)

1/4 mile
10 lance armstrong’s -each side (4 count)

Back to La Madeline

I hope everyday that we are working to better ourselves. When I first started F3, I could barely do five burpees in a row. I looked like an idiot flopping around attempting Lance Armstrong’s. Couldn’t even perform a rugby sit-up this summer but have been working hard to improve them. Let’s try to work harder everyday to be better men, brothers, fathers, friends or husbands. Work on being more patient and forgiving. We all have things to improve, let’s continue to help each other out and work harder everyday to be a better you.

The 12 Days of F3 Christmas

PAX: Alright Alright, Chairman Mao, Coach K, F150, Mile High, Oatmeal, Oo-De-Lally, Rump Roast, Special Sauce
QIC: Teasip

AO: Glencoe


SSH x 74 to celebrate the 74 points the Ags put up on lsu

IST x 15, Don Quixote/Windmill x12

Mosey to the tennis courts for the 12 Days of F3/Christmas

1st Day: 1 Mountain Climber

2nd Day: 2 Lunges and 1 Mountain Climber

3rd Day: 3 Freddie Mercuries, 2 Lunges…etc.

4th Day: 4 Carolina Dry Docks

5th Day: 5 Bobby Hurleys (since he has rings)

6th Day: 6 LBC

7th Day: 7 Burpees

8th Day: 8 OH Claps

9th Day: Run and touch all 9 lines on the tennis courts (aka a Suicide)

10th Day: 10 Merkins

11th Day: 11 Squats

12th Day: 12 Yeah Thrusts/Sky Pickle/Alabama Prom Date

Circle Merk to 74 to again remind the PAX of the 74 points the Ags scored

Homer to Marge into Low Dolly x12, Penguin crunch x 15 and Rugby situps x15 OYO

YHC prayed us out, including prayer for Oo-De-Lally’s M and baby that will be delivered by Monday. Potential naming to come at next 2nd F event

A great turnout as everyone was ready to get into the Christmas Spirit. Once we started the SSH and got past 23, Alright Alright was quick to say he knew we were going to go to 74. Try as he might to distract YHC with his shouting of random numbers, YHC stayed focused and on track, much like the Ags on Saturday. We started the 12 Days of Christmas with some holiday music playing in the background. Not much mumblechatter today as the PAX was moving from standing to sitting as we went through the days of Christmas. Some mild complaining once Burpees popped up and a critique of not having the namesake song on the playlist (mainly cuz YHC views it as annoying and overrated). T claps to Plus One for giving YHC this idea as he did it last year, so credit where credit is due. Hopefully YHC didn’t steal his thunder and Plus One can still do his 12 Days of Christmas workout later this holiday season.

1. Q of the year tomorrow (11/28)
2. 2nd F Happy Hour tentatively set for 12/14