Speedy Sally

PAX: Sally
QIC: Ina

AO: Flagpole Hill (Double-time)


None – weather was glorious (except for the headwind on the uphill)

Run 5 miles



We discussed the CSAUP event approaching quickly, this conversation lasted about a mile then the ability to chat disappeared due to fast pace and trying to keep up with Sally.

Speedy Sally finished in 37:55 and YHC finished in 38:05.  We then walked as we waited on the ruck group.  We were both pleased with our times for the morning.

1. CSAUP March 2

2. RunRangerRun miles

Clash of the Carolinas

Starting Lineups:
Wake Forest: Alright Alright, Ina, Sally, Rump Roast
Carolina: Coach K, Teasip, Ant Man, Walmart, Rocket Man

AO: Burleson (Neutral Site)
Final Score: Wake 58; Carolina 57.75

Pre-Game Warm Ups:
SSH x 31
IST x 28
(Score of the first matchup between the schools in 1910)
Squats x 23 (Michael Jordan)
OHD Claps x 21 (Tim Duncan)

Mosey to top of SMU Garage for the First Half

Four Corners (Carolina) vs 2×3 Zone (Wake) Offense
Teams do 2 burpees with 3 hand-release merkins at the bottom of each at all four corners of the garage (bear crawling the ramps). One PAX from each team is running down the garage and up the stairs then switch off. 1 point is awarded for every lap of four corners and every lap to the bottom of the garage. Repeato for 20 minutes.

Halftime Score: Wake 25; Carolina 27.75

Mosey to main quad for Second Half

UNCWF. PAX pair up within teams for UNCWF (Dora).
1) Uptown Crunch 2) Nipple Merkins 3) Carolina Drydocks 4) Wide Stance Squats 5) Forward Lunges. PAX complete 100 reps of each until moving onto the next exercise. 1 point is awarded for every lap around the fountain and every exercise completed.

Final Score: Wake 58; Carolina 57.75

Short on time, we unfortunately didn’t get the chance to honor Stuart Scott (raised in Winston-Salem; went to Carolina) with Booyah merkins.

PAX arrived on a very brisk Saturday morning unbeknownst to the competition that lie ahead between arguably the two most competitive people in F3 Dallas. The most notable thing was seeing Ant Man arrive almost 10 minutes early to the beatdown. That was shortly followed by an out-of-context “how deep did you go last night”, which was an interesting start to the morning.

During the warm-ups we each started picking teams and PAX were thrown off thinking Alright Alright and myself were simply splitting the beatdown not running a competition. Co-Qs were well-prepared except when it came to planning who’d be timing the events, so there was some derision right from the start. The Co-Qs led the count in cadence together (truly in sync as Carolinians are) making for a very tasteful and coordinated warm-up.

The Qs overestimated PAX IQ when explaining the Four Corners drill as it took about 5 minutes to get PAX on board. The situation wasn’t helped by certain PAX (who knew what was going on) sabotaging the explanation. Hindsight, they were probably intentionally delaying the inevitable because it was 20 minutes of pain (though not the worse the Qs have ever done). Mumblechatter was light except when some conflicts arose on switching off partners. Ina and Ant Man had to run a bit further before we changed the rules, but it evened out between the teams. We also learned after 20 minutes that numbers are hard as tallying the total scores was, for lack of a better word, a minor ordeal bringing out the crankappotamus. Halftime score had Carolina up by almost 3 points.

We moseyed to the quad for the second half – well, second 12 minutes because of time constraints. Wake spent three minutes planning. Carolina started yelling at them for stalling, but apparently the planning paid off. Again, little mumblechatter during the UNCWF. People’s competitive spirits revealed themselves when the last PAX had to sprint the final straightaway with a 10 second countdown. Tallying up the scores was a lot less painful this time and unfortunate for team Carolina who lost be a mere .25 points. Fortunately, they won by 38 in the real matchup, which almost made up for the moral defeat to Alright Alright.

PAX walked back to Burleson to pray it out and audibled to Chick-Fil-A. YHC couldn’t attend because he had to head off to the office, so I can’t comment on the mumblechatter.

1. Run Ranger Run – log your miles
2. Texas Independence Day 18K

No Pax Left Behind V Day Run

Valentine’s Day

AlrightAlright, Sally, Special Sauce, Gambler, Thunderlips, Ina, Mile High, & Hannigan joined YHC for Katy Trail Thursday

Oatmeal, Rump Roast, & Coach K showed up at 5:15 for their vision quest and saw them at the end of the workout

For the Katy Trailers the theme of the workout was pick up your 6, ran in 1/4 and 1/2 mile increments and whenever you finished you had to run back to the PAX bringing up the 6 and finish the segment with them. jon immediately asked after I explained the concept if he had to run back if he finished 3rd, clearly handicapping the field well as he was right on AlrightAlright and Mile High’s tail all AM.

PSA for future Thursday Q’s – don’t Native American run when you’re crossing Knox, that’s my bad Thunderlips and hope you forgive me

Awesome to see Hannigan again as he came back for a Thursday workout for the first time in a while, great job!

We sprinkled in a few squats and merkins but it was really about the run and stretching the legs out and getting some miles in.

Post Super Bowl Ruck

Coach K, Oatmeal, Rump Roast, and F150 joined YHC and Maverick on Monday’s Mutt Ruck.

Took our normal route, approx 2.5 miles for the Run Ranger Run crew.

Was a sleepy PAX Monday AM, not a whole lot going on but general agreement that this was the worst Super Bowl ever. A few highlights:
– don’t try to set up Coach K with a girl named Melissa, it’s his mom’s name and just can’t get passed that
– F150’s new pup ate the cone of shame, a truly impressive feat
– There were a couple of guys in a truck getting ready to go fishing in the sewage stream, Maverick was pretty suspicious and almost barked at someone for the first time ever
– Oatmeal was getting lunch up until the last hour of his first child’s birth, not exactly role model behavior for the aspiring #dadbods out there but still impressive
– Coach K proved that man can live on Buffalo Chicken dip alone for a day, and if that’s all you eat you don’t go over your calorie count for the day and have pent up aggression to take out making PAX do a stupid amount of burpees and bear crawls on Tuesday

Ride the Bench

PAX: Rump Roast, Coach K
QIC: Sally

AO: Burleson Park
Conditions: Damp, chilly

SSH x 20
IST x 19
Mosey to stone benches by parking deck
Side lunges x 20

Pistol squats
8-count bodybuilders

Rugby situps
WWII situps
Scissor kicks
Flutter kicks

34 pull-ups

Asked for gratitude and healthy perspective

Mumblechatter with 3 PAX is interesting. About midway through the bench exercises PAX mentioned they wished we were doing more legs, followed immediately by a set of 66 step-ups. During the final exercise (pull-ups), YHC asked “how many” and the sarcastic reply of “34” was agreed to.

Didn’t kill ourselves today and little running in prep for ruck/run tomorrow, but did some solid strengthening and movement.

1. Keep logging those RRR miles
2. Shirt order for TID18K ends tomorrow. Get ’em in

This hurts my….


PAX: Coach K, Mile High, Alright Alright, Oatmeal, Rump Roast
QIC: F150

AO: Glencoe Park


Side Straddle Hops IC x19
Cotton Pickers IC x19
Imperial Storm Troopers IC x19
Annie IC x19
Copperhead Squats IC x19


Burpee ½ Mile
Every corner do 15 burpees (60)

Mosey to Picnic tables
SeeAlice OYO X 30 seconds –
    Partner 1 lays face down on picnic table with upper body hanging off edge. The move is to raise up (if you can get it up) to a flat back
    Partner 2 holds ankles.
4 rds

With Partner do a little lazy Dora
    100 Merkins (p1 does 10 merkins, p2 holds plank)
    200 LBC (p1 does 20 LBCs, p2 feet 6 inches off ground)
    300 squats (p1 does 30 squats, p2 holds bottom position of a squat)

Flutter kicks IC x30
Hello Dolly IC x25
Boxcutters IC x20
Uptown Crunch IC x15 each

IR Thursday (Alt workout)

PAX: Rump Roast, Coach K
QIC: Oatmeal (Alternate Q)

AO: Burleson Park(ing Garage)
F3 DISCLAIMER & WELCOME: Given by Alright Alright

Led by Alright Alright:



YHC volunteered to take the handiQ today.  The three less mobile PAX made two trips up the parking garage with an exercise at each level using a variety of techniques to make our way up each level (lunges, bear crawls, crab walks, parking line burpees – 2 per line up ramp, hobble jog (at least for YHC)).  PAX completed a variety of squats, burpees, People’s Chair, overhead claps, merkins, derkins as they increased in altitude.  Exact numbers and order are blurry, but no less than 15 per level mostly in cadence except for burpees (x15 OYO).

Coach K suggested bear crawl down stairs on our first descent down the garage.  YHC must admit he is in need of much improvement to accomplish this awkward exercise, but gave the old college try to get down all flights.  On the second descent down the stairs, YHC had the brilliant idea that the PAX do dips as they descended the staircase.  Coach K quickly pointed out the idea was 10; execution a mere 0.

Flutter kicks


Alright Alright prayed us out

Good bit of mumberchatter since cardio is more difficult when nursing a bum ankle.  PAX did mention their fondness for leg workouts and how they have been deprived of such joy in the recent past so YHC did his best to serve up a good bit of leg exercises, but only in a truly loving manner.  Remember, leadership is about serving with love!  Coach K was his typical bubbly 5:30 self, which we always appreciate.  I really think he admired us following his call to arms on Tuesday and adding to what may be a weekly record of burpees.

Keep up with RRR mileage logging.  I clocked 2.4M this morning, but I don’t trust my watch…YMMV!

Bears, Beats, Burpees

PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park

SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

10 Burpees EMOM to 110 burpees. Well…every 50 seconds

Bear crawling Jacob’s Ladder with WWII SUs and Burpees

Partner carry across tennis courts with 5 squats. Flapjack and repeato

Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

Prayed that we might continue to be servants of and for the Lord

YHC came out and immediately warned the PAX that they would be pushed today, which should’ve been the biggest indication of the burpees and bear crawls to come. YHC and other PAX discussed how comfortable F3 Dallas has become with its workouts, and so YHC is taking the reins to increase the intensity of workouts.

The burpee EMOM is never a crowd favorite, especially when Special Sauce realized PAX were being shortchanged 5-10 seconds each round. Trying to make us better men. If you can do 110 burpees in under 10 minutes, there’s not much you can’t do. Unsurprisingly, very little mumblechatter took place during this portion of the workout.

We moseyed to the tennis courts without a breath to start the Jacob’s Ladder, which was met with some groans when the bear crawling was announced. Again, very little mumblechatter occurred during this portion of the workout, but all PAX pushed themselves and only modified as injuries mandated. Icebox’s playlist was a series of throwback’s to the War Baby’s (YHC) middle school years thereby dating every other PAX in the group. A couple of PAX commented on Nicki Minaj’s cuss to non-cuss word ratio in her duet with Big Sean (you know which song).

Just when PAX thought we were done, partner carries were announced. Somehow or another, the lightest PAX ended up with the heaviest. Teasip checked into his flight while being carried, and he managed to get Group A boarding. To our knowledge, that’s the first time this has been accomplished by any person West of the Mississippi. We suffered through a couple rounds before rounding out with Mary and a quick spiel by YHC about complacency.

1. Run Ranger Run is ongoing. Be sure to track and log your miles. All forward moving activities count (i.e. the .5 mile of bear crawls)
2. Bourbon night this Thursday

Super Groundhog Bowl

PAX: Alright Alright, Antman, Chairman Mao, Coach K, Ina, Isaiah, Rump Roast, Ghost Rider (Houston), Listeria (FNG)
QIC: Teasip

AO: Burleson Park

SSH x25, IST x15, Seal Jacks x13 (adds up to 53 since this is Super Bowl 53)

Mountain Climbers x 33 (McVay age and half Belichick’s age since they have reached the top of the mountain)

9 Burpees, as this is the 9th Super Bowl for Brady & Belichick

12 Turkish Get Ups since Belichick likes to take away your best asset

Dirty Sean McVay (11 reps of 3 exercises which equals his age of 33)

Hail Marys x11, Gurley Groiners x 11, Rugby Sit ups x 11, run a lap around the tennis courts (repeato for a total of 3 rounds)

Back to the soft hop for 3 sets of 5 pull ups (5 Patriot Super Bowls) and 11 Swerkins (Rams run a lot of 11 personnel)

Mosey to the tennis courts for a Patriots suicide (PAX could cheat and not run all the way and touch the line)

Finish up with Maroon 5 Merkins (5 regular, 5 diamond, 5 wide grip, 5 T and 5 hand release)

Mosey back to the soft hop and repeato the whole workout since it is also Groundhog Day

None outside of during the workout

YHC prayed us out

YHC was thrilled to see the two Aggies (Ghost Rider & Listeria) join us in the gloom, as you can never have too many Aggies. We started with 9 as Ant man joined up at about 7:20, so there is debate about if he got full credit or not. Some intermittent mumblechatter throughout the workout, but YHC tried to keep the PAX working constantly with little rest in between exercises. Shoutout to Ina for doing his best Tony Romo and predicting the burpees coming. Some good 2nd F at Bubba’s including some notes that Alright Alright should never be on the finance committee for F3 Dallas and the discussion of when he will next bust out his dance moves at a wedding. Chairman felt the conversation was too friendly so he threw out the insane HSO that George’s was the worst meal he ever had, which was quickly denounced and called blasphemy by several PAX.

1. 2nd F Bourbon Night Thursday, Feb 7 at Casa Icebox. Bring diapers for Icecube
2. Texas Independence Day 18K March 2. Keep training in preparation

Run Ranger Run Kickoff Run

PAX: AlrightAlright, Special SauceTeasipCoach KOatmeal QIC: Icebox 

AO: Glencoe

SSH X 20 (Oatmeal and Coach K opted for modified side straddle penguins flapping their arms and not flying)
IST’s X 15
Daisy Pickers X 10

Hater of all things Queen and Tony Romo, Q of the Year, Shredding for the Cruise, and I did the following:

Burpee Mile: 12 burpees every quarter mile, NA run for the first 1/2 mile, own pace for the 2nd 1/2 mile

Rugby Sit-up Mile: 15 rugby sit-ups every quarter mile, own pace for the first 1/2 mile, reindeer runs the 2nd 1/2 mile

Merkin/Superman Mile: did 15 merkins after the first 1/4 mile, then switched to 15 Superman’s the next 3 1/4 miles. NA run the first 1/2 mile then reindeer runs the 2nd 1/2 mile

Decent amount of mumble chatter when we we running at my pace for NA and reindeer runs. I was a little disappointed that I was the slowest runner, when pushed on who I wanted to show up who was slower than me I didn’t name any names, mostly because I’m probably slower than everyone who shows up to running workouts. Teasip somehow ran all of today in a hoodie despite 55 degree weather, but it was probably to help him shred a couple more lbs before laying out on a cruise ship next week. Special Sauce rolled up in his new car prompting us to wonder if the Jeep Grand Cherokee is catching up to F150’s for official vehicle of F3 Dallas (especially when Oo-De-Lally starts showing up regularly again). Alright Alright was self conscious about running in just his Run Ranger Run shirt since he accidentally ordered a girls M instead of a men’s. Turns out each lap around Glencoe is a little more than a 1/2 mile so we got 3.5 miles in according to Special Sauce’s Apple Watch.

Before we started out I gave instructions to Coach K and Oatmeal for their ruck but they ignored me and went on their own vision quest.

    Run Ranger Run has started! Log your miles and raise some money
  2. CSAUP on 3/2, start training more!
  3. 2nd F Bourbon Tasting 2/7 at Icebox place, bring Pampers.

Have a great weekend y’all!