DATE: Saturday, May 18, 2019

PAX: Oatmeal; Coach K; Icebox; Draper
QIC: Sally & Sex Panther

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Neither Sally, nor Sex Panther, nor F3 is liable for any injuries sustained during Dora! Dora! Dora!

SSH x20
IST x20
Daisy Pickers x15

Dora Animal Races (length of the basketball court):
20 Bear Crawls
10 Crab Walks
20 Duck Walks
Partners ran the short loop around the tennis court;
Mosey to Parking Deck;
Dora Parking Deck Grind:
75 Burpees
100 Groiners
125 LBC
Partners ran up, around and down one level;
Mosey to Dallas Hall (“cool” building with courtyard/fountain);
Revelation Dora:
100 T-Merkins
150 OH Claps
200 Squats
Partners ran around the fountain;
Mosey back to Burleson Park

5 OYO Burpees

SP prayed us out.

Intimate group for a Saturday; Coach K was quick to point out that even with the small showing, F3 Dallas set a weekly attendance record; YHC, fresh off his VQ, was so focused on counting correctly he got started without a disclaimer; Co-Q Sally pulled the reigns and got PAX back on track; PAX had to avoid SMU graduation traffic; the grad class yielded a target rich environment for single and ready to mingle Sally (no chip’n’dale though); Sally posted a perfect 6-for-6 this week; Oatmeal, Sally, Draper and YHC posted at Bubba’s for a post-workout face stuffing.

Negative ghostrider, the pattern is full

#doubletime 5-20-2019

DATE: 5-20-2019

PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill



5 mi run



YHC Prayed us out

Muggy humid morning – no wind.  Gold Digger and yhc cleaned up the rear of the pack.  There was lots of storm debris and Sally decided to hurdle all of it.   Peacocks were out in full force.  Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing).  You don’t have to worry about stepping in potholes anymore.

Gold Digger and YHC Splits:

1 mi – 7’08”

2 mi – 8’42”

3 mi – 8’58”

4 mi – 9’28”

5 mi – 10’00”

Friday Q-Source – details TBD

Doubletime Hills

PAX: Coach K, Sex Panther, Chairman Mao, Ina, Gold Digger, Sally, Peppa, United
QIC: Oatmeal

AO: Flag Pole Hill

PAX began #doubletime as usual with normal loop through wetlands and back to Goforth, past Gold Digger’s peacock farm gathering at the base of everyone’s favorite hill after picking up the six.  From here, YHC commenced a hill-tastic suicide drill.  PAX were instructed to run at “race pace” uphill, turn around and return to the bottom of the hill at each inlet of Goforth Cir, at Bargiames, where YHC had PAX turn right and run to Deer Trail and back down to hill to starting point.  The last length of the suicide was to the top of the hill at White Rock Trail, turning right and running back down hill.  Noting time when all PAX made it back down hill, YHC had PAX run to White Rock Trail once again before heading back to the park.  Being the HIM’s that we are, PAX and YHC arrived early to the rally point so to quietly pass the time, YHC had PAX run three hill repeats until ruckers rallied and time was called.

Still managed to get in 5 miles!!

YHC prayed us out.

PAX seemed to love YHC’s announcement of hill workout.  There was a little weeping and gnashing of teeth, but mumblechatter faded as the Hill worked its magic.  Common complaint to slowing down runners during #doubletime are the hills, so YHC thought it a good strength builder to face our demons.  Hill repeats at end of workout were a crowd favorite!


DATE: Tuesday 5/14/19

PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park

SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field


Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

Just Wait ’til Next Week


Ant Man, Gold Digger, Pow Pow, and Rump Roast joined YHC in the gloom. Attendance was piss poor, but we had a good time once we all found each other. Rest of y’all wait till next Saturday.

SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
One partner does burpees while other partner backwards runs up two levels of garage until they’ve done 100 burpees combined.

10 Burpees. Jog one ramp. Bear Crawl one ramp.
10 Burpees, 25 Merkins. Jog. Bear Crawl.
10 Burpees, 25 Merkins, 50 Lunges. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats.

Alabama prom dates x20
WWII SUs x15
Freddie Mercury x20
Rugby SUs x10
Flutters x20

YHC rolled up to an empty parking lot at 6:58. Gold Digger followed in soon after. After a brief discussion, we agreed to go to Bubba’s in lieu of a workout given the circumstances. Ant Man rolled in in Ant Man fashion, and he was on board with the plan leading us to stand in the rain for a second, grab a picture, and mosey off. Ant Man made the point of checking the parking garage for PAX who went there instead and lo and behold we found Pow Pow and Rump Roast. (always wait by the original AO unless otherwise instructed by the Q).

We ultimately got started a little late, but everyone drudged through the burpee heavy workout. Not too much mumblechatter during the workout itself, but we had 100% attendance at Bubba’s afterwards.

Baby Ant Man is doing well. Rump Roast made a comment that the first couple weeks of parenthood give you a false sense of security, which instilled some fear in Ant Man.

Pow Pow informed YHC that EY’s paternity leave policy is 6 months now, so watch out ladies…I’m looking for that PTO. We also raised the question as to how many months you’d get if you impregnated two separate women at the same time.

Griff Plus

DATE: Thursday 5/9/2019

Conditions: Gloomy

PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track

SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees


“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

Dr. W’s x ?10
Low flutters x 14

Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!


DATE: Monday 5/6/2019

PAX: Alright Alright, Oatmeal, Special Sauce
“QIC”: Sally

F3 DISCLAIMER & WELCOME: YHC thinks he forgot to give. Oh well, it was running day

For the first time ever, the runners did #TripleTime – 3 laps.

The idea was to get in more hill work – so we shortened the normal loop and ran around thrice. It ended up being slightly longer (at 5.5 miles) than our 2 lap course (5 miles).

Done. Gave thanks and praise for the glorious morning and our brothers who show up daily to make us better. Also asked for the perspective, ability, and strength to Serve and Live Third.

Upon arrival, we discussed the potential new route, with all PAX willing but slightly hesitant to run #TheHill three times. Someone said “screw it we are HIMs” and off we went.

When AA did not shoot off the starting line at his normal 6:05 pace, there was some initial confusion, but he then revealed that apparently #TheMechanism did not fully clear this morning – and that meant running was going to take some disciplined, butt-clenching work.

PAX stuck together for nearly 2 full laps, but ended up splitting into two groups, the Sugar Rays (AlrightAlright and Oatmeal) and the Clydesdales (Special Sauce and YHC). Us Clydesdales mumblechattered about 1) hating running and 2) that we should give the Sugar Rays a weight vest and see how they like running then.

YHC has to thank each man for his encouragement, but particularly his running mate Special Sauce. We both commented that this would probably be the furthest we have run in a long while, and also probably the fastest too. It would have been impossible without support.

In other notes, on the third and final lap, Gold Digger’s peacocks called out from the trees for their brother, but received no calls in return. Perhaps next week HIM and beast can again form a special bond.

Along with the other DoubleTimers (Ina, Thunderlips, PowPow, Chairman Mao, Sex Panther), we missed Monday-regular Maverick this morning. Oh yes and of course Icebox too :).

1. QSource – keep using it to accelerate. Even if you can’t make the meetings, the readings are good and helpful.
2. Shield Locks – several PAX are forming these. Get in on one, and let your brothers hold you accountable and help you accelerate

Burpees and cardio

DATE: 5-5-19

PAX: Coach K
QIC: Ina

AO: Germany Park


SSH x 20 IC

IST x 10 IC

Windmill x 5 IC

30 burpees – Run 1/2 mile : Repeat 4 times for a total of 120 burpees and 2 miles.  We then walked 1/4 mile, jogged 1/2 mile, walked 1/4 mile to finish the morning workout.



Thankful to Coach K for joining me this morning for the workout.  He is in much better shape for the Spartan race than me, so I tried to convince him to join me in Austin in 2 weeks!  Aroo!


May the 4th Be With You

PAX: Alright Alright, Coach K, Plus One, Sally, Sex Panther, Special Sauce, Strangler, Sweet Baby
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given doing by best Yoda impression so slightly out of order

SSH x 30

IST x12

ISW x15

A bunch of different exercises with the best of Star Wars music blaring on the speaker.

Death Star March – Bataan Death March with 3 Star Jack Burpees done by the last person

Partner up. Partner 1 Wookie crawls (aka bear crawls) across the tennis court while Partner 2 does the exercise. Switch when Partner 1 gets to other side. Crawl Wookie back across for next exerciese.

Finger Tip Merkins

OH Press

Reverse Crunch

Crab Jacks

Ear Merkins

Jump Squat Holds



Inch Worm

Lunge walk & reverse lunge walk across court


Imperial Stormkickers

T Merkins


Vacuum cleaners


Duck Walk

Empty Wheelbarrow


YX’s (Flutter Kicks straight into Rosalita)

One Legged Burpee

Dan Taylor (shortened for time)


Done throughout the workout

YHC prayed us out

Some mumblechatter about how YHC mixed up this disclaimer, but it was also pointed out that all the essentials were covered. Some mild complaints about heading to the tennis court with it being wet, but YHC decided it would help with the mental toughness a little bit. Sex Panther and Sweet Baby teamed up which led to discussions of names and how Sex Baby wouldn’t be ideal but Sweet Panther is a good name. Special Sauce joined the group, so naturally that trifecta is now called “Special Sex Baby” Not much in the way of Star Wars quotes (though Alright Alright mentioned at one point the music sounded Harry Potterish), but Strangler mentioned after YHC prayed us out that “It’s a trap!” should have been mentioned. Something YHC will consider for next year’s May 4th workout (or maybe this December for Episode IX).


Over the Bridge & through the Park

PAX: Coach K, Sex Panther, AlrightAlright, Icebox, Eli, Rump Roast, Teasip
QIC: Oatmeal

AO: Glencoe Park (fo’ sho’)

SSH x 12 IC

Hillbillies x 12 IC

Windmills x 12 IC

Mosey clockwise to SE corner of park: Merkins x 10 IC

Mosey to SW corner: Groiners x10 IC

Mosey to NW corner: Alabama Prom Dates x 15 IC

Mosey to bridge where PAX paired off.  P1 bear crawled up bridge while P2 ran to lights near top of bridge, back down to base and return to partner.  Flap jack.  Repeato up incline to lights, U-turn and back down.

Mosey up bridge to stairs, down stairs and YHC had PAX line up along guardrail for Derkins x 10 IC & Clay Makers x 10 IC each leg

Mosey back upstairs to begin an NA run to other side of bridge and back up to first support column.  YHC then had PAX sprint to stairs and then pair off again where P1 crawl beared down while P2 ran down, back up to stairs and to P1 where they flap jacked.

Once PAX made it down incline, we returned to NE corner of Glencoe Park where YHC made everyone’s morning with 15 burpees OYO where there was much gnashing of teeth or at least choice words for YHC.

Finished out with a mosey back to park pavilion where we finished the workout with 10 V-ups IC and 10 LBC’s IC.

YHC prayed us out

Fair about of mumble chatter but PAX were spread out during bridge workout.  A lot of cursing and moaning from Rump Roast with each new exercise that was announced!  I know he loved all of the running, but he gets better every workout!  I know there were other colorful comments throughout, but alas, my memory once again betrays me.

1. Q Source on Wednesday night at Chick-Fil-A on Hillcrest and Friday somewhere in Preston Center.