Tuesday Tiger Beatdown

DATE: 4/16/19

PAX: Alright Alright, Coach K, Eli, F150, Gold Digger, Icebox, Oatmeal, Pepper, Plus One, Sally, Sex Panther, Special Sauce, Rump Roast
QIC: Teasip

AO: Glencoe #glencoefasho

SSH x15

IST x15

Daisy Picker x 12

3 by 5: 5 pull ups, 5 swerkins, 5 dips for 3 rounds

Mosey to the football field for partner TIGER

T merkins x 50

IST x 100

Gorilla Squats x 150

Ear Merkins x 200 (Omaha’d to 150)

Rosalita x 250

Stay at the football field for WO

William Wallace for two rounds with 5 burpees

OH Claps x 15

Mosey to the basketball court for ODS

Obama across the court

Duck Walk back

Sky Pickles x 15

Done throughout

YHC prayed us out

IThe PAX was still grumbling about Saturday’s workout, so YHC obliged the request of Oatmeal to have some upper body to start the workout. Not much mumblechatter during the TIGER portion except for some questioning of the number of Ear Merkins which was Omaha’d. Quite a bit of political commentary for the Obama across the bball court, including “Is that 4 steps forward and 8 steps backward?” “Is this an exercise where we just stand around talking and not doing anything?” YHC may have to start coming up with other presidential themed exercises/workouts for more political commentary from the PAX. Stay tuned.

1. Q Source this Wednesday night at 6 at CFA Hillcrest and Friday at 11:30 at Preston Center on Mammon

Silence of the Lambs

PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Eli, Pepper, Rump Roast, Sex Panther, Special Sauce, Teasip, Walmart
QIC: Coach K
AO: Glencoe Park
Disclaimer: Given

SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Indian Run x1/2 mile
50 merkins
Bear Crawl x100 yards
50 squats
1 mile run
50 squats
Bear Crawl x100 yards
50 merkins
Indian run x1/2 mile

Mumblechatter (or lack thereof):
YHC rolled up with the usual energy. Rump Roast came in hot at 0530, bass bumping. Some words were exchanged, but that’s about it for the mumblechatter on the day. PAX were forced to run or count to themselves the entire morning…the travesty. When Alright Alright and Teasip noted the absence of mumblechatter, YHC made a comment about wanting some quiet time this morning to which PAX responded as if that was different than any other morning. Fair point.

Alright Alright somehow bruised the top of his foot over the weekend. PAX weren’t too thrilled to bear crawl through a slightly muddied football field. Special Sauce asked if Wet Wipes would be provided but quickly recanted after YHC threatened to do Tunnel of Love. Not one word was mentioned about the game last night as our sole UVA fan was at work and Tech fans have returned to hiding.

After the workout, Rump Roast made the bold statement that he’d prefer to do 100 burpees rather than do this morning’s workout, which will be remembered for future Qs. PAX were quick to suggest he do burpees in lieu of Katy Trail Thursday this week.

1. Q Source tomorrow night at CFA on Hillcrest at 1800
2. Master’s charity event Wednesday night at a country club at 1730 (sorry Aaarrrggghhh, I forgot the specifics)
3. Q Source Friday at 1130
4. Happy Hour Friday
5. Third F event at Bonton Farms Saturday (talk to Chairman Mao for details)

Sally/Teasip are BALLIN

PAX: Aaarrrggghhh, Alright Alright, Coach K, Eli, F150, Myspace, Noodler (FNG), Pepper, Rump Roast, Sex Panther, Wal Mart
QIC: Sally/Teasip

AO: Glencoe #glengofasho

SSH x16

IST x 16

Daisy Pickers x 8

Mosey over to the football field for some Red Barchetta

Run 100 yards, 100 SSH, run back

Run 75 yards, 75 Mountain Climbers, run back

Run 50 yards, 50 merkins, run back

Run 25 yards, 25 LBC, run back

Run 10 yards, 10 Burpees, run back

Sally took over next and led a BALLIN workout. Partner up, Partner 1 backpedals 50 yards, does a Bobby Hurley then runs back while Partner 2 does exercises. Switch when Partner 1 comes back

Burpees x75

Arm Circles x 150

Lunges x 75

LBC x 150

Imperial Walkers x 75

Nipplers x 100

Mosey over to the tennis court for paint the lines, which left a little time for Mary

Box cutters x 16

Low Dolly x 16

Flutter Kicks x 16

YHC prayed us out

Not a lot of  mumblechatter. Great to have Noodler join us (great job EHing Sally). Not sure if any of the PAX noticed our tribute to Icecube being born with the Ice Cube playlist created by our resident DJ, Icebox. The PAX was curious if YHC cut his boxes toward himself, which YHC does not. Overall another great day in the gloom with our fellow F3 Brethren.

1. Q Source this week on Shorties this week. Wednesday at 6 at Hillcrest CFA or Friday at 11:30 at Preston Center Taco Joint

Creed 2

Tuesday’s #backblast

Trickle, Teasip, Alright Alright, Sex Panther, Sally, Special Sauce, Oatmeal, Ma Bell (Carpex) Rump Roast, Willie Loman from Louisiana joined Chairman Mao and YHC for a Creed 2 beat down

Warmup: SSH, IST’s

2 rounds of jump rope waterfall, one of these days we should see if Sauce and Sally could go 45 min straight

1st Creed/Drago fight, total carnage

Bear crawl the width of the football field and back, 30 burpees, 40 jump squats, 30 burpees, then bear crawl down and back again


Creed needed to strengthen his core for the 2nd fight so we did a bunch of Mary, first led by YHC then by Chairman

2nd Creed/Drago fight, the comeback

Mini solo Dora

Run width of football field and back, 25 merkins, run down and back 25 LBC’s, run down and back 25 squats

Finished with some lil baby arm circles wearing out the shoulders from all those fights

Not a lot of mumblechatter that I could hear, it was a pretty grueling beatdown for a large part of the workout

Chairman and I look forward to more movie themed co-Q’s in 2019!


PAX: Alright Alright, Icebox, Special Sauce, Oatmeal, Coach K, Sex Panther (FNG – welcome)
QIC: Teasip

AO: Glencoe Park #glencofasho
F3 DISCLAIMER & WELCOME: Given rather well by YHC

SSH x15

IST x 12

Daisy Pickers x10

Start with Bearway to Heaven, then suicides with exercise reps after you returned from touching each line. Alternated between starting near and counting up the reps to 10 and starting far and counting down the reps from 10

OH Claps




Gorilla Squats

Big Boy Sit ups


Done during the workout

YHC prayed us out

Not much mumblechatter this morning, as there was almost constant movement. Some complaints about some of the songs that popped up and how they weren’t really conducive to running, but YHC had to include them since “Run” was somewhere in the title. Great having Sex Panther out. He will be a constant presence since he lives next to Alright Alright.


Diego, CMUs, and a Tree

PAX: Coach K, Oatmeal, Rump Roast, Icebox, Teasip, Alright Alright
QIC: F150

AO: Glencoe Park

Given in full from the website


Imperial Storm Troopers IC x19
Annie IC x20
Arm Circles IC x19 (both ways)
SSH IC x19 (go silent on 10 and see if we end together)




Winner choses a number which has our workout between rounds.

Rd 1
CMUs to bearcrawl out and back (2nd bench at the pavilion)
100 merkins
25 arm circles (both ways) OYO

Rd 2
Inch worms out and back (2nd bench at the pavilion)
150 overhead press w/ CMU
25 prisoner squats IC


Rd 3
CMUs to bearcrawl out and back (2nd bench at the pavilion)
200 LBCs
25 penguin crunch IC

Rd 4
Crabwalk out and back (2nd bench at the pavilion)
250 block curls
25 Big boy situps OYO

Rd 5
CMUs to bearcrawl out and back
300 Squats
25 sec stargazer

Not needed due to workout.

YHC shared I have been going through the book The Starfish and The Spider. I have been challenged through the book to be a catalyst, we all can be a catalyst in the lives of others around us. Look for opportunities to connect people at work our around us with others that will help project them forward.

There was much concern that YHC did not start off with SSHs. But you have to keep the PAX on their toes and never knowing where we will go. Afterwards there was little mumblechatter, it is either due to the workout, sleepy PAX, or everyone was too impressed with weather being nice in Dallas after a 30 degree week. Coach K did make a comment about not going around a tree and back, but that was settled among the PAX at some point YHC believes. Alright Alright went to encounter a Sad Clown who was bear crawling and working out on his own, however to YHCs knowledge said Sad Clown was not interested in joining the PAX. Great way to start the weekend men.



  1. Happy Hour Tonight

Backblast – 3/5

PAX: AlrightAlright, Coach K, Panhandle
QIC: Pepper 

AO: Glencoe Park

SSHs x 15
ISTs x 10
Hillbillies x 10

Skipped the Burpee Broad Jumps due to time
4 PAX, 1 out of towner, foolishly gathered in the 20 degree weather. Unsurprisingly, Alrights platform on Queen continued to be pushed. Iron Hulks on a frozen tennis court is not suggested for future Qs. Not sure if Coach K said a word the first 40 minutes. 


Spring Training

PAX: Aaarrrggghhh, Mile High, Pepper, Rocket Man, RockyTop (from F3 Houston), Rump Roast, Sally, Special Sauce
QIC: DJ Icebox and Teasip

AO: Glencoe #glencoefasho

SSH x 25 (for the 25 Opening Day Roster spots)

IST x 13 (for the 13ish position players most teams carry)

Daisy pickers x 12 (for all the Little Leaguers who would rather be picking grass than playing OF)

Hillbillies x 15

Mosey to the football field for partner CUBS (one partner does exercise while the other runs to the other goal post and back, then flapjack until you finish the reps).

Carolina Dry Docks x 108

Upright Row x 200

Boxcutter x 300 (“Pitching” change to 275)

Seal Jacks x 400 (“Pitching” change to 275)

The Co-Q’s then attempted to introduce the classic spring training game of pepper/hotbox to the PAX. Due to the low lighting and lack of baseball knowledge/lack of Little League experience of the PAX, this was quite the failure, much like the Rangers seasons recently. This did allow YHC to do his partner STROS (same format as CUBS, but cut the running in half)

Squats – 50

T Merkins – 75

Reverse Crunch – 100

OH Claps – 125

Side Straddle Hops – 150

This brought us to 6:15 when YHC prayed us out.

The weather did not feel very Spring Training-y, with a solid mid to high 30’s throughout the workout. Thanks to pressure from YHC’s co-Q, YHC braved the elements to support his Astros with his very thin short sleeve shirt. Not much mumblechatter about the upcoming baseball season, though YHC did correctly call Machado to the Padres when Sally asked. YHC must assume this is because most of the PAX are Rangers fans who will be in for a long season getting demolished by the Blastros. Or the PAX isn’t much for baseball, as that was apparent at the rather terrible attempt at playing Pepper. There may need to be a special training session for this classic game before it is brought back out for a Saturday beatdown. A welcome back to Pepper and there was some discussion amongst the PAX about he showed up for this workout when Alright Alright was not present. Any idea on how often that has happened?

1. Make sure you are inputting your RRR miles
2. Texas Independence Day 18K (TID 18K) March 2nd

Team Couponing

PAX: Teesip, Rump Roast, Sally, AlrightAlright, Icebox, Coach K, Thunder Lips
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given and acknowledged

SSH x 15

IST x 15

Cotton Pickers x 15

PAX partnered up and alternated five sets of the following:

  • Pullups x5
  • Dips x5

Each team then grabbed a coupon to perform alternating team Blockees.  After YHC called and Omaha we did alternating Blockees for about seven minutes.  We then took a mosey to the field to where we did the following:

Rd 1:

P1: People’s Chair Cusak

P2: Run across field and back

Flip flop

Rd 2:

P1: Coupon Press

P2: Backward run across field and back

Flip Flop


P1: People’s Chair Curls

P2: Backward run across field and back

Flip Flop

Rd 4:

P1: Coupon kettlebell throw

P2: Plank

Both partners then bear crawl to coupon; flip flop and repeato across field and back to start

YHC then decided to oblige PAX by allowing them to repeato Round 4 as Round 5.


Cusak Circle of Trust: YHC had each PAX in each team hold one side of a coupon overhead for 60 seconds, flip flop and repeato.

Flutterkicks x15 DC IC

Homer & Marge

Rosalita x15 IC

YHC prayed us out.

Thank you to Sally for bringing coupons for a change up.  YHC called a couple of Omaha’s during workout as I thought Blockees were going to be much more difficult than they were.  A bit of mumberchatter about whether YHC’s timer was working correctly.  Apparently YHC needs to work on his audibles!  Coupon kettlebell tosses worked well until Coach K & Teasip broke their coupon early on and had to go with a smaller block.  Not to be outdone Rump Roast & Thunder Lips showed their manliness by breaking their coupon, too!  Overall, it was nice to be using props during a workout.

1. RRR mileage posting
2. CSAUP and upcoming planning session

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