Doubletime – Accidental Q

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

PAX: Alright Alright, Sally, Sex Panther, Scrubs

QIC: Pow Pow

YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

The accidental Q….so, if you post to a workout and are immediately informed by the PAX that you signed up to Q said workout the previous evening, first ask yourself “Am I at Flag Pole Hill? Is it Monday?” If the answer is “Yes”, then you’ll be fine, and if you showed up a minute late like YHC did this morning, then just say “Let’s go” and start running (or rucking). If the answer is “No”, then hopefully you can think up a bootcamp workout plan quickly, maybe do an extra long warmup to buy yourself some time to think.

(Fabricated) Mumblechatter: Sally and Scrubs probably talked about soccer.

Mutt Ruck Monday

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

PAX: Icebox, Coach K, Ultra, Griswold (FNG Drew Larson – Welcome!)

So YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

(Fabricated) Mumblechatter: PAX spent time getting to know Griswold and then discussed the weather.

Welcome and happy 40th birthday to Griswold! He lives way out in Flower Mound (Alright Alright asserted that no one is actually from Flower Mound). It sounds like he wants to plant a workout closer to home, so that’s more opportunities to #giveitaway. Name given because he owns an RV (if you haven’t seen National Lampoon’s Vacation from 1983, then shame on you).

Three’s Company

PAX: Draper, Sally
QIC: PowPow

AO: Burleson

SSH x 15 IC

IST x 15 IC

Cotton Pickers x 13 IC

Mosey to Dallas Hall


Dora 123: Partner 1 runs up and down stairs in front of Dallas Hall four times while Partner 2 performs the exercises:

100 Merkins / 200 LBCs / 300 Squats

7 of Diamonds: PAX perform 7/14/21/28 reps of an exercise at each corner of a diamond, laid out on the quad in front of Dallas Hall. Movement from corner to corner was a mix of moseying, partner carry, bear crawl, carioca and backwards run.


7 – Burpees

14 – Ski Abs

21 – (Skipped for time)

28 – Calf raises

Mosey back to soft top at Burleson

Burpees x 15 OYO

Freddie Mercury x 10 IC

Uptown Crunch x 10 IC each side

Sweat Angels x 10 IC

Dr W’s x 5 IC

Flutter Kicks x 10 IC

LBCs x 20 IC

YHC thanked Sally and Draper for joining me this morning and for their commitment to accelerating themselves and others. The DRP (Daily Red Pill – daily commitment to accelerate the 3 Fs) is impossible to sustain unless one teams with other men.

Today was YHC’s 43rd post since starting F3, and lately YHC has been an enthusiastic listener of the 43 Feet podcast from F3 Nation – so the workout included a total count of 43 in the Warm-O-Rama and 43 burpees.

With a group of just three men working out mumblechatter was more like 2nd F…when we could breathe enough to say anything. An older couple walking through the quad laughed at us and gave us thumbs-up as we partner carried/bear crawled past them, we must have looked pretty weird.

YHC was a bit preoccupied with the plan for the workout, due to it being my 2nd ever Q for a bootcamp workout, so a lot of mummblechatter was about that. This one will be coming back again, for sure.

1. We need a Q for #DoubleTime on Monday
2. Fort Worth launch on Satur …. wait no, you missed it.

No running, no fun??

PAX: Rump Roast, Sex Panther
QIC: Oatmeal

AO: Burleson Park

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

Mosey to soft top
3x sets of the following:
Squat ups x5 (Squat pull ups)
Hip slapper merkins x5
Step ups x5

Five rounds of the following starting reps x1, 2, 3, 4, 5, flapjack exercises (burpees first on rd 2) reps x2, 4, 6, 8, 10.  Flapjack exercises each round increase reps x3, x4, x5 to finish!
-Crab cakes
-Iron crosses

Dr W’s x10
AL Prom Dates x24
Homer/Marge x12
Sweat Angels x12

To finish for a twist, YHC changed playlist and put on Thunderstruck by AC/DC where at each “thunder” PAX performed a Bobby Hurley to bring down the thunder.  Seal jacks were YHC’s choice to keep the heart rate up in between the rumbles.
YHC then changed music genres to round out the workout to “My Humps” by the Black-Eyed Peas and had the PAX perform a monkey humper at each mention of hump.  Fortunately for PAX the pain lasted less than 90 seconds, but YHC intends to add this to the set list in the future. 

YHC prayed us out.

When YHC asserted there would be no running in this workout, the PAX expressed doubt.  @RumpRoast even said his workouts have some amount of running in them.  The lack of running intrigued/scared the PAX, especially coming from YHC.  The three rounds of exercises that opened the workout was a changeup that helped warm up the PAX for the CLIMB.  YHC introduced squat ups and hipslapper merkins, the latter of which should not be completed using the swings unless you play at Expert level!  YHC suggests the hipslapper merkins become a regular in the rotation. 

Any mumble chatter during the CLIMB was slowly replaced by midwife groans and expressions of love for the iron crosses.  This turned out to be much more taxing than YHC had thought during his planning of the workout.  Par for the course!  Next time however, there will be a CLIMB down to go along with the CLIMB up (a good idea for a Saturday workout). 

Finishing with Thunderstruck and My Humps completely worked the PAX over, but it was the seal jacks over the BH’s that got the most complaints.  PAX didn’t get in enough monkey humpers to start howling with enjoyment.


    Q Source on Friday @ Preston Center
  • Marathon Team #2 has open spots. Sign up now. Cost $83.  Let’s get a third team started soon!
  • FTW workout this Saturday. Clown car leaves at 6:00a from Burleson Park and will return around 10:00a.

#DoubleTime Monday – Conquering the Hill

07/15 #backblast

PAX: Sweet Baby, Draper, Sally, Ina, AlrightAlright, Coach K, Special Sauce, Icebox, Sex Panther, PowPow
QIC: Pepper

AO: Flagpole Hill



Warmup run to the hill on the back side of the normal route. Run the hill 4x, 30x merkins at the bottom, 30x sweat angels at the top, OYO. Once everyone finished, run back to the start with a minute to spare.



Heard the peacocks asking where their fearless leader Gold Digger was this morning on our warmup run to the hill; we could feel their disappointment in our response. Complaints were heard about the number of reps, otherwise mumble chatter was low this morning. #tclaps again for Draper winning VQ week, who received his reward this morning.

Glencoe workout tomorrow with Coach will meet at Glencoe’s northwest corner. Q-Source Wednesday evening and Friday afternoon.

Burleson Omaha

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

AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC provided the disclaimer and welcomed the PAX to the beat down.


SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to parking lot


Bear Crawl to Light Post & Run back

Merkins x 50

LBC x 100

Squats x 150

Lunge to Light Post & Run Back

Freddie Mercury x 100

Low Flutters x 200

Low Dolly x 300

Mosey to playground

Son of  Bench

Dips x 12 IC

Irkins x 12 IC

LBC x 12 IC

Dips x 8 IC

Irkins x 8 IC

LBC x 8 IC

Dips x 4 IC

Derkins x 4 IC

LBC x 4 IC

Mosey to field

Ahoy Sailor

Burpee Dan across field (8 forward lunges to 1 burpee)

Dan Burpee across field (8 backwards lunges to 1 burpee)

Mosey to tennis court

Merkin ring of fire (total of 75 merkins or 5 per PAX)

Burpee abroad jump across courts

Duck Walk back across

Carolina Dry Docks x 12 IC

Lunge across tennis courts

Dora Quacks Like a Duck

Duck Walk across the courts and Walk Duck back

Merkins x 100

mosey to playground

Freddie Mercury x 12 IC

Lance Armstrong (or slightly modified) x 12 IC (both sides)

Homer to Marge

YHC prayed the PAX out.

The PAX were obviously disappointed that Le Tour was to be postponed, but hopefully the Omaha served as a good beat down for a Saturday.

Hot Box ROF

Backblast 0700 workout on Friday 7/5/2019

PAX: Oatmeal, Sex Panther
QIC: Rump Roast, Sally

AO: Burleson Park

SSH x 20
IST x 15

Mosey around the big loop at Burleson, stopping at each corner for PAX’s choice of squats, merkins, and Mary.

Mosey to the parking deck and down into the basement, where @Rump Roast had set up a reincarnation of @Icebox’s Christmas Ring of Fire workout.

Ring of Fire:
9 “stations” arranged in a circle, with the following corresponding exercises:

Squats with weight vest
Weighted jump rope
Shoulder pulses with baby weights
Ski Abs
Big Boy Sit-ups
Bobby Hurleys

PAX picked a station to start at and performed that exercise for 1 minute. After a 15-second break PAX rotated to their next station.

After the 9th round was completed, all PAX took a lap up to the ground floor of the parking deck and back down into the hot box.

We repeato’ed this whole routine once.

Done in the workout


This was the 0700 option workout for the day after the Fourth of July. #tclaps to Rump Roast because he also went to the first workout.

During the second round of ROF, PAX suggested each other’s starting point, which was fun.

Mosquitoes are shockingly very bad down in the hot box.

1. Top Golf was great. All had a good time. HBD to Sex Panther.
2. Come out to a QSource Group. It will become very worth your effort.
3. Fort Worth workout this Saturday 7/20

Saturday Morning Doracides

DATE: 7/13/2019.

TEMP: 73.

WEATHER: partly cloudy.


PAX: Mookie, Rabbit, and Walmart.

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q gave disclaimer. Q is not a professional. PAX are here of their own volition, doing each exercise voluntarily. Modify as necessary. You against you, but don’t hurt yourself.


  • SSH x25 IC
  • IW x25 IC
  • Cotton Pickers x25 IC
  • J Lo’s x15 IC
  • Absolution x20 OYO

Mosey to the tennis courts for paint the lines.


PARTNER DORACIDES: for Doracides, PAX normally split into partners. One partner does the exercises while the other runs suicides. Q modified the Doracides with burpees for added fun. Q had PAX run suicides across one tennis court, doing a burpee at each line before running back to the start. Once PAX made it to the opposite side of the tennis court, PAX would run straight back to the start doing a burpee at each line. Since there were 3 PAX today, Q had PAX do 3-person Doracides.

  • 200 lunges (single count).
  • 300 Merkins.
  • 400 Squats.
  • 500 Overhead claps.


  • Freddie Mercuries x25 IC.
  • WWI Situps x25 CC.
  • Flutterkicks x15IC.
  • Uptown Crunch x15 CC, both sides.


MOLESKIN: PAX were winded during the Doracides, but otherwise had good Mumblechatter. Attempted EH of other men working out at the park.

ANNOUNCEMENTS: PAX proposed rescheduling Second F for a Friday this month. PAX also discussed the push to have 10 men attend the next Saturday workout (July 20). EHing will be needed to get all current members of the F3 Plano groupchat to attend, as well as FNG’s.

Wimbledon Beatdown

AlrightAlright Sweet Baby Sex Panther Coach K Special Sauce Rump Roast Pepper Oatmeal Plus One!

Warmup, SSH, IST’s, daisy pickers

Choice – one lap or 50 burpees

W – Wave of merkins while PAX runs around both courts


I – Iron Hulk (to 10 going with evens)


M – Martin Moroccan nightclub routine, arms out, circle forward X 20, circle back X 20, thumbs down pulse X 20, thumbs up pulse X 10


B – Bataan death march around tennis courts,3 burpees

L – Legorama, holding elbow plank, right leg pulse up X 5, left leg pulse up X 5, right elbow plank left leg pulse X 5, left elbow plank right leg pulse X 5

E – Empty Wheelbarrow, switch at end of court

D – Deconstructed burpees – run down and back squats, down and back leg thrust, down and back merkin, down and back leg thrusts

O – Overhead claps X 20

N – Nolan Ryan’s X 8 each side

Paint the lines

No one picked up on the Wimbledon theme! I know Teasip would have if he would’ve been there

We were moving pretty fast today, not a ton of time for mumblechatter, or maybe I didn’t hear it since I was actually counting exercises today. We kept it on the court, avoided bugs, and burned up the shoulders pretty good.

Thanks to all who came out today to #makeglencoefunagain

One year down…

PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Gorilla Squats
Dancing Bears
Ski Abs
Freddie Mercury’s
Reverse Lunges
Monkey Humpers
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform

YHC prayed us out.

Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.


  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.