Q Source Week 1 Disruption (F1)


PAX: Chairman Mao, Ina, Mile High, Rump Roast, Sally, Wal-Mart

QIC: Alright Alright

Goals for Q Source:

  • Be a better leader everywhere, but especially at home with wives and kids.
  • Take more leadership and have a bigger impact on F3 and through F3.
  • Expand how we think about F3.

Leaders influence movement to advantage.

A leader is a person who can influence people to do things that they would not have done otherwise.

How do you articulate your vision to the people that you are leading?

  • Observe other leaders and follow the example of good ones.
  • Try a wide array of methods until you find one that works, you rarely have only one shot at casting the vision.
  • Don’t be Bobby Knight.  Learn new ways to motivate people, and be aware of what will be effective on each different group.

Because it induces a movement, leadership causes Disruption.

How do you lead people that don’t know they need to be led, and might not want to be led?  Do you even try?

  • Understand the people that you are trying to lead and the best way to motivate them.
  • Know where they are on the “Change Curve.”
  • Understand the “Adoption Curve” and which people you need to influence first.
  • Moving a group of people should be done “brick by brick.”
  • Show vulnerability.
  • Know when to Disrupt.

A great Leader’s legacy is built on love.

People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room.  But only a great Leader is able to influence movement to advantage even after he has died.  That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.

  • Herb Kelleher was a great example of this.

How do you love your people and get stuff done at the same time?

  • Make the time you spend with them more intentional, and they will value it more.
  • Speak with your leadership to create more time and opportunities to show your people that you care.

The great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great Leader knows that if his love is not great, then neither will be his leadership.

Caruth 1/09


PAX: Alright Alright, Chairman Mao, Coach K, F150, Gambler, Icebox, Ina, Oatmeal, Rocket Man, Rump Roast, Special Sauce and Spread

QIC: Aaarrrggghhh

AO: Caruth Park


Done said it


SSH, IS, Windmill, Side Lunges, Slow Squats, Slow Merkins, Freddy Mercury uphill/downhill


Mosey to soft top for a Caruth 3x3x3:  3 grown a** man pull ups, lunge across the bridge, 3 burpees and repeat 3 times

Dirty McDeuce: 12 reps of dips, pull up under bench thing single count, alternating step-ups, dirkins single count, run around the soft top park and repeat 3 times. Mosey to tennis courts

4 CORNERS (kind of): 10 hand release merkins, lunge to next corner, first exercise plus 20 gorilla squats, bear crawl to next corner, first two exercises plus 30 flutter kicks, reverse lunge to next corner, first three exercises plus 40 arms raises.

Lined up for one round of burpee dans (four lunges followed by a burpee) across both courts and back


Mosey to soft top: American Hammer x 12, rugby sit-ups x 12, reverse crunches x 12, about 8 seconds of six inches


We need to continue on working on improving ourselves and doing things right. This can be doing pull-ups like a grown a** man, counting slow on exercises, being better husbands, being a better father or working on whatever goals you might have.


Yeah yeah yeah, still continuing bench mark week. Wasn’t planning on doing a repeat of Teasip’s Q at Glencoe, but thought the Caruth guys needed a reminder of a standard workout. This is why we always need guys to sign up to Q to keep things different, this is one of many reasons I enjoy coming to F3 beat downs.


Without a formal vote, we can assume F3 Happy Hour will be at Ozona’s this Friday (1/11) at whatever time you can get there. Sign up for Run Ranger Run, two spots available. Get a $20 raffle ticket from Sally for his upcoming mission. Put March 2nd down of our ruck event.

“Typical” Teasip Tuesday

PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho

SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

YHC prayed us out.

Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan

Doubletime 2019

PAX: AlrightAlright, Chairman Mao, Isaiah, Mile High
QIC: Pepper

AO: Flag Pole Hill

None, straight to running

5 miles over two loops

AlrightAlright – 7.15
Mile High 7.22

First mile pace of 7.08 with most PAX grouped together. YHCs mutt was non compliant, so I DNF full 5, and got only 3.5 miles in. Chairman and Isaiah did not track their pace but were not too far behind.

Mutt Ruck and Dribble Ball

PAX: F150, Icebox, Ina
QIC: Coach K

AO: Flag Pole Hill

We walked places. Did some squats. Pace was 16:28 if I heard correctly, but PAX are welcome to correct me.

Kicked off with a couple of Parkey jokes. Glad he finally won the Eagles a game. Lots of college basketball talk this morning as YHC didn’t have his public accounting PIC. Discussed the new NFL rule where colleges can restrict access to their coaches (Kingsbury the first to get slapped with this). Mentioned light up sneakers making a comeback. Maverick out and about despite low T from his operation.

Recovery Day – Not So Much

PAX: Rump Roast, Sally
QIC: Coach K

AO: Burleson

SSH and IST x25 each
Butt Kickers, High Knees, Carioca
Cotton Pickers, Copperhead Squats and Merkins

Mosey to parking garage for “Zachary Tellier” workout.

10 burpees, run up ramp
10 burpees, 25 merkins, run up ramp
10 burpees, 25 merkins, 50 lunges, run up ramp
10 burpees, 25 merkins, 50 lunges, 100 LBCs, run up ramp
10 burpees, 25 merkins, 50 lunges, 100 LBCs, 150 squats

Mosey back to soft top for 15 MoM

Freddie Mercury x20
Flutters x20
Outlaw x20
Crab jacks? YHC tried something new and it seemed to work okay
Absolution x8

Unexpected things happen to us or people we know. Trust that God knows what He’s doing.

Not too much mumblechatter throughout the morning except for communal complaints about benchmark week. Everything still hurts, and today was not the recovery day YHC made it out to be. Sally mentioned Chick-Fil-A again, and he’s really walking on thin ice these days. Ended with a discussion on cheap weight vests and a throwback to the time AA wore mine and pellets flew every which way.

1. CSAUP event 03/02 AKA Texas Independence Day
2. Run Ranger Run signups

#Benchmark Fitness Test 2019

PAX: Chairman Mao, Coach K, F150, Ina, Isaiah, Pebbles (F3 Tallahassee), Pepper, Rump Roast, Sally, Special Sauce, 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

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100

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:

Alright Alright – Shoulder Raises 150

Chairman Mao – Dollies 100

Coach K – Mountain Climbers 55

F150 – Nipplers 50

Ina – Nipplers 71

Isaiah – Nipplers 100

Pebbles – Nipplers 70

Pepper – Nipplers 32

Rump Roast – Nipplers 30

Sally – Nipplers 45

Special Sauce – Dollies 71

Teasip – Mountain Climbers 100

YHC prayed us out, thanking God for a new year and the ability to set benchmarks and improve each year.


Great to have Pebbles join us from Tallahassee.  He drove all the way in from Mansfield to post.

The #mumblechatter was plentiful this morning.  It more than made up for the lack thereof on Thursday and Friday.  Where should we begin?

The music… our resident DJ, Icebox, was absent, so Teasip, being the High Impact Man that he is, offered to bring his speaker and a playlist.  YHC was quite pleased with the country music playlist that our DJ selected as it provides the perfect pace at which to do 100 burpees, and the rest of the exercises quite honestly.  Unfortunately, the other PAX have less sophisticated taste and quickly requested some music that has unintelligible lyrics.  The PAX were satisfied for a few songs, but quickly turned on their DJ when things got a little too old school and less workout friendly.  Teasip was not surprised at how fickle the audience was.

The burpees… many PAX expressed concerns prior to the #beatdown.  They were appalled that we would be ending the workout with an additional 300 burpees.  YHC quickly informed them that no one would make it that far.  YHC was correct.  The first 100 burpees were truly a #crowdpleaser though.

The merkins… immediately cries rained down about Teasip having led the Murph yesterday and YHC having led the Mustang the day before.  It made #benchmark week a very difficult week.  But isn’t that what we want?

The nipplers… if you don’t know what this is you really missed out, and YHC is sure the PAX will be willing to explain it to you when you ask.  These kicked everyone’s butt.  The majority of that was probably due to the number of merkins that had been completed this week, but it was also a fairly unfamiliar exercise.  It is quite clear that we all need to improve in this area, so let’s do some more of those this year.

The coffeteria… Sally attempted to protests Bubba’s by suggesting Chick-fil-A multiple times, and then said that Chick-fil-A is better than Bubba’s.  We heard later that F150 agreed with him.  All YHC knows is that these guys should be grateful there isn’t an Inquisition going on right now because that is utter heresy.  PAX from around the nation have agreed that Bubba’s is the greatest #coffeteria AO in F3 Nation.

The social media… we had conversations this morning about how other exercise groups have grown through social media, specifically through influencers.  In case anyone was wondering, the 2018 Q of the Year, Special Sauce, has the most Instagram followers of any of our PAX with 614.  Apparently, some guy named Podcast has the most Twitter followers.  Not sure who he is though.

1. Run Ranger Run
2. Q Source starts this week

3. CSAUP on March 2nd

#Benchmark Week: The Murph

PAX: Alright Alright, Aaarrrggghhh, Coach K, F150, Icebox, Isaiah, Oatmeal, Sally
QIC: Teasip

AO: Germany Park

SSH x7

IST x 12

The Murph

Run 1 mile

100 Pull Ups, 200 Push Ups, 300 Squats done in sets of 5, 10, 15

Run another mile. We timed it so we can see improvement throughout the year.

Alright Alright: 32:40

Coach K: 33:20? (not sure if right)

Teasip: 34:50


Icebox: 35:33

Sally: 36:09



F150: 39:40

LBC x 15

Penguin Crunch x 15

Freddie Mercury x 15

YHC prayed us out

Not a lot of mumblechatter this morning, outside of some serenading by Alright Alright. Some complaints of soreness after the Mustang the previous day. #Tclaps to Oatmeal for doing extra sets as he lost count and F150 for intentionally doing extra reps. #Tclaps to Aaarrrggghhh for telling the whole PAX his secret of keeping count of his rounds (acorns or sticks). Icebox continues to lead the #dadbodsfor100 as there was no sign of the other future dads (Boomer, Antman, Oo-De-Lally) though Isaiah proved that you can be a current dad and still join us in the Gloom. Great continuation of #benchmarkweek

1. 2nd F Happy Hour next Friday, location TBD
2. Register for Run Ranger Run in February, talk to Oatmeal if you have questions

3. CSAUP March 2 (Texas Independence Day). Talk to Alright Alright about helping to plan it

The Mustang 2019 Benchmark

PAX: Ant Man, Coach K, Gambler, Icebox, Ina, Mile High, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given (includes the Flu)

SSH x11

IST x10

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 Numbers:

Alright Alright: Completed round of 17 for 444 reps

Ant Man: Completed round of 18 for 342 reps

*Coach K: Completed two full sets of 17 for 410 reps (need confirmation)

Gambler: Completed round of 17 for 444 reps

Icebox: Completed one full set of 17 for 376 reps

Ina: Completed two full sets of 17 for 410 reps

Mile High: Completed round of 18 for 342 reps

*Oatmeal: Completed two full sets of 17 for 410 reps (need confirmation)

Sally: Completed round of 18 for 342 reps

Special Sauce: Completed round of 17 for 444 reps

Teasip: Just shy of completing the round of 17 for 437 reps

YHC told the PAX prior to the start gun that completing a set of 16 would put them in world record territory.  No one was able to accomplish that today, but based on today’s results YHC expects that record to fall in 2019.

The worst part of the workout might have been the mosey back to La Madeleine in the middle of a monsoon.

Plenty of LBCs during the workout

A brief prayer as we were all ready to get out of the cold and the rain.

YHC didn’t hear much #mumblechatter, but it is possible that some of the small pods of PAX were conversing, unlikely, but possible.

1. #QSource groups will begin meeting next week. Wednesday 1/9 @ 6:00 PM at Chick-fil-A on Hillcrest.  Friday 1/11 @ 11:30 AM at Preston Center, restaurant has not yet been determined.
2. Sign up for #RunRangerRun on our F3 Dallas Alpha team.

3. Begin preparing for #CSAUP on 3/2/19 (Texas Independence Day).  Planning meetings will begin soon.  Reach out to YHC if you are interested in assisting with planning.

DJ Icebox Greatest Hits Vol 1


Aaarrrggghhh AlrightAlright Walmart F150 Coach K Ina Teasip Gambler joined YHC for DJ Icebox’s Greatest Hits Volumes 1

Here’s the set list:

Rocky Montage – warmup

Badger badger badger, Mr Weebl – monkey humper + plank position with “mushroom” or “snake” (35)

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip

Daniel Bedingfield, Gotta Get Thru This – suicides

MC Hammer, Can’t Touch This – high knees + burpees (when he says can’t touch this, 28 Times)

Kevin Gates, I don’t get tired – mountain climbers + merkin (when he says tired, 42 times)

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

Til I Collapse, Eminem/Nate Dogg – sprints

Usher, Yeah! Freddy Mercury’s + hip thruster with “yeah” 72

Big Sean, Go Legend – Freddy Mercury’s + WWII’s with “legend” (58)

You Can Do It, Ice Cube – Superman + t merkin with “do it” (52)

Impressive showing for January 2nd and 33 degrees and raining, but the PAX know that I Q like Newman from Seinfeld and avoid inclement weather at all costs so we quickly moseyed to the parking garage and got to it. Not a whole lot of mumble chatter today but as always Ina in long sleeves raises eyebrows and Walmart did his best splash impersonation by working out with his hood up the whole time.

Teasip cleared the parking deck at the end of the workout by having something die inside him so didn’t get a chance to pray it out.

Happy New Year to everyone, the weather sucks right now but let’s start out the year strong and encourage our friends to join us in the gloom instead of joining Planet Fitness, we might workout early but you don’t have to fight anyone for a treadmill or weight machine. Remember, there are two types of people, those who wipe down gym equipment after they’re done with it and the worst people in the universe.


Run Ranger Run, See Oatmeal’s posts for more details

CSAUP, volunteer to help organize it so AlrightAlright doesn’t get to do whatever he wants

#dadbodsfor100 Oo-De-Lally Isaiah BOOMER Ant Man let’s see if we can get the new dads in the top 10 in attendance for 2019!