Iron Grizzcalator

PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park

SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

1. Happy hour next Friday the 14th. Still accepting bar nominations

The Amazing Race

PAX: Chairman Mao, Ina, Oatmeal, Sally, F150, Teasip, Special Sauce
QIC: Coach K

AO: Everywhere; Distance Covered: ~4.5 miles

SSH and IST x20 each

PAX split into teams of 2 for an Amazing Race themed Q across SMU’s campus. Each team was briefed with a map as well as cards detailing exercises, points, rules, etc (see pics). There were 6 stages (locations) each with its own challenge, roadblock, and potential detour. Roadblocks were to be completed by one (and only one) PAX before completing the challenge at each stage. Some stages had a detour, which meant there were 2 challenges from which to choose and split amongst the two PAX. Points were awarded for completing individual stages as well as completing multiple stages.

Most Points: Team Chairman Mao and F150
Fastest Lap: Team Special K (Special Sauce and Coach K)

We started off hot this morning when people inquired about AlrightAlright‘s whereabouts, and Special Sauce promptly (and innocently) replied with “seeing his girlfriend in Orlando”. Apparently AA broke the golden rule of never having your wife and side chick in the same city (Mrs. AA if you’re out there, your husband does not have a side chick). Immediately after, some comments were spread about Icebox‘s absence despite his big talk for Team Cinnamon Roll. He later texted saying he slept through his alarm…a likely story.

PAX jumped on board quickly with the idea of the Q even trying to rush the start time a bit. It became clear early on there was a strategy to the race. Two teams stuck by base camp and started there, while the other two teams went off towards La Madeleine to get the far stages out of the way. Passing teams throughout the day resulted in some nice mumblechatter, jokes, and threats as I mentioned that sabotage was 100% permissible – especially with Sally and Oatmeal who were on our tails the entire first lap.

Back at base camp, PAX started counting steps, calories, and what not. When exactly YHC turned into a runner’s Q is a mystery, but all PAX confirmed 4.5 miles on the day with the exception of Teasip who noted that he got home after midnight and so he had an additional .3 miles from whatever adventures he was on. T-claps for showing up in spite of that though.

We made our way to Bubba’s where Teasip and I ran into who we think was Aaarrrggghhh in the drive-thru but with an accent thicker than molasses, which threw both of us off. We tried to convince him to come in but were rejected. Inside, we talked through our most interesting office holiday party stories/fiascoes as well as Sauce losing Kareem Hunt in Fantasy. Oatmeal took a jab at moonshiners, which cut a little too close for home for some of us. Teasip took the Chairman Special to a new level by adding a slice of Pecan Pie to the mix, which we’re all certain was leftover from Thanksgiving the prior week. PAX rolled out content in preparation for a big day of football.

Unfortunately I don’t have the omniscience to speak about Second F that happened with other teams, but Team Special K chatted it up the entire time. Whether Special Sauce has had enough of YHC is up for debate, but it was fun for me at least.

The point of the Q was to get people to work together, talk, and ultimately have a good time in the spirit of friendly competition. Roadblocks required teams to pick and choose which PAX suffered a bit more at each stage. For Team Special K, my PIC picked up extra burpees because of my hand and made sure I was comfortable with the amount of running throughout the morning. We’ve all been pushing the idea of picking each other up here recently, so this was the inspiration for the Q: walk alongside your brothers, pick ’em up when they need it, and reach out when you need it.

Given PAX reviews, this Q will definitely make a comeback at some point but probably bigger, better, and longer for those dedicated.

Happy Hour on December 14th. As much as y’all hate Ozonas, no one has suggested a suitable alternative

CSAUP Darby Challenge



PAX: Oatmeal, Teasip, Ant Man
QIC: F150

AO: Williams Park

20 Merkins OYO
Side Straddle Hops IC x15
Cotton Pickers IC x28
Imperial Storm Troopers IC x20

Mosey to the fountain and benches
Rockette Hillbillies IC x30
O.P.P x5
    Partner 1 – Overhead claps in Peoples Chair position,
    Partner 2 – 30 Plank Jacks
Ladder Jacks x15 (2 of each SSH, Seal Jack, Smurf Jack, Plank Jack)
Laney Lu Plank Merk x5
    V-up, Laney Lu, position hold for 10x IC, roll into Low Plank for 10x IC, then 1 merkin.)

The Wovlerine OYO x10
    burpee…plank, merkin, left knee tuck, merkin, right knee tuck, merkin, stand, over head clap
Imperial Storm Worm to the fountain and back
Derkins IC x15
Elbow Jacks IC x15

Seal Crawl short field
Elbo Jacks IC x10
Crab Jacks IC x15

Crunchy Frog IC x8
Rugby Situps IC x10
Flutter Kicks IC x12
Boxcutters IC x14
Uptown Cruch IC x16 (each side)
Protractor (90, 15, 45, 90, 15, 45, 90, 15)
LBC IC x20

YHC shared Matthew 9:27–30 And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.” And their eyes were opened. And Jesus sternly warned them, “See that no one knows about it.” (ESV)

YHC has been discussing with my staff this week that Jesus fully healed these men “According to your faith…” As we pray do we have faith that He will answer 100% or do we lack faith. At times I struggle with doubt that He will answer my prayers, the Lord has revealed to me that at these times I need to ask Him to strengthen my faith. What would begin happening if God answers our prayer according to our faith?

Great group of PAX this gloom, there was a brief discussion about whether we really workout at Williams Park or Gore Park. This was brought up by Ant Man who looked to see if there were PAX parked near Williams. We have done a few beatdowns at Williams and the island that exist there. We jumped quickly into 20 OYO merkins where it was mentioned that certain PAX bodies were not yet warmed up and that can only be accomplished by doing SSH, I was happy to oblige. Through our Jack Ladder YHC had some difficulty keeping the exercises in order at times…too much on the mind or not enough sleep one or the other. We did miss out fearless AlrightAlright but YHC made sure that we keep every exercise balanced if we did one side we did the other…balance is important.

We attempted to do true Seal Crawls, but quickly had to modify them in order to keep going. After our beatdown Oatmeal brought up and we discussed the Darby Challenge, discussed on the Weekly Round Table podcast (Click Here to listen or Click Here to go to doc info), it will be in the month of February and will help to support Run Ranger Run. Teams are 10 PAX, talk with Oatmeal about info.

1. 2nd F – Happy Hour December 14 location TBD
2. CSAUP Darby Challenge – February see above

Katy Trail 11/29

PAX: AlrightAlright, Ina, Coach K, Gold Digger (welcome back!), Teasip, Mile High and Chairman Mao
QIC: Aaarrrggghhh

AO: Katy Trail

The Classic
SSH, IS and sloooooow side lounges, jog to start of the trail

5 burpees OYO

1/4 mile
5 burpees OYO, 7 rugby sit-ups (attempted) 10 peter parker’s before a herd of joggers came by

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 shoulder taps (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 mountain climbers (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 plank jacks (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 pick pounders (4 count)

1/2 mile indian run
5 burpees OYO, 7 rugby sit-ups, 10 j-lo’s (4 count)

1/4 mile
5 burpees OYO, 7 rugby sit-ups (started running thin on time)

1/4 mile
10 lance armstrong’s -each side (4 count)

Back to La Madeline

I hope everyday that we are working to better ourselves. When I first started F3, I could barely do five burpees in a row. I looked like an idiot flopping around attempting Lance Armstrong’s. Couldn’t even perform a rugby sit-up this summer but have been working hard to improve them. Let’s try to work harder everyday to be better men, brothers, fathers, friends or husbands. Work on being more patient and forgiving. We all have things to improve, let’s continue to help each other out and work harder everyday to be a better you.

Stairmageddon 3.0

PAX: Sally
QIC: Coach K

AO: Burleson Park


We ran stairs for an hour with some merkins every now and again to spice things up again. Included different staircases around SMU.

Sally and YHC back at it again another Sunday. Beautiful weather let us enjoy a nice tour-de-SMU. Mumblechatter was pervasive throughout, but the most notable comment was about the amount of running for someone who hates it so much. We covered 2.75 miles,  which is a record for YHC and his platypus feet.


PAX: Ant Man, Coach K, Rump Roast
QIC: Sally

AO: Glencoe Park

SSH x 10
Seal jack x 20
ISTs x 16
Sweat angels x 17 (to Coach K’s chagrin)

Mosey to the field and halfway around to the bleachers.

PAX gave THANKS as below. Completed as a group goal, because all PAX ultimately have the same objectives.

T:    T-merkins x 250
H:    Hydraulics x 250
A:    Air claps (overhead claps) x 500
N:    Nolan Ryans x 500
K:    Kicks (standing) x 500
S:    Stairs – one PAX had to be running the bleachers at all times

This required different skills from the PAX this morning: it first required planning to decide how best to tackle the THANKS, communication to correctly count our THANKS, and awareness and empathy to realize which PAX one should switch with/which exercise you should take next.

After completion,  mosey’d back by completing surftanamo and merkin hop-overs (both indian-run style exercises):
Surftanamo – 3 PAX on the ground holding 6 inches while the rear PAX ran to the front and pushed down each PAX’s feet.
Merkin hop-overs – 3 PAX on the ground doing merkins in cadence while rear PAX bunny-hopped over their feet to the front of the line.

We only had 2 minutes left, but the PAX agreed on 6 minutes of Mary.

Flutter kicks x 20
Squeaky bed Rosalita x 20
American Hammers x 14
Ended with Howling Monkey circle

Circle up and prayer for the blessings we are given, to take everything as a blessing from the Lord, and for the Lord to lead us throughout the day and the weekend living as He would want us to live.

The THANKS were generally well-completed with little mumblechatter other than occasional “ow”/moan from RumpRoast, who to be fair was on his 6th post this week. Howling Monkey circle – all PAX howled except for Coach K who remained silent; he Q’d a heavy leg day yesterday but perhaps his legs of steel were holding up. PAX ended with a cerveza salute to Sally’s VQ. The cervezas were enjoyed while discussing meat sweats; it should be known RumpRoast still recommends eating hot dogs even if you know what’s in them.

1. N/A

4 station rotation

PAX: AlrightAlright, Aaarrrggghhh, Oatmeal, Mile High, Gambler, Pepper, Rump Roast, IPA (Houston), Lars (Columbus)
QIC: Ina

AO: Caruth Park

SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to soft top

Pax got into groups of 2 or 3 and went to a station to complete as many rounds of the 3 exercises as possible in 5 minutes.

Station 1:  Ring pull ups x 5, Burpees x 10, Jump Rope x 50

Station 2: Overhead claps x 30, Overhead press x 30 with 10lb dumbbells, Shoulder Front/Side raises x 15 with 5lb dumbbells

Station 3: Lunges x 20 (10 each leg), Star jumps x 10, Carolina Dry Docks x 10

Station 4 (Favorite of stations): Dips x 15, Frisbee mountain climbers x 20, Frisbee walrus down and back

After round one of stations mosey to tennis courts: Sprint down and back, down and back.  Repeato.  Mosey back to soft top rotate stations.

After round two of stations mosey to tennis courts: Frog jump to lamp post, bear crawl.  Frog jump to lamp post, crawl bear.  Sprint down and back.  Mosey back to soft top rotate stations.

After round three of stations mosey to tennis courts: Run suicide mosey back to soft top rotate to final station.

After round four of stations circled up for some Mary

LBC x 15 IC

Freddy Mercury x 15

Rugby x 10 OYO

YHC prayed us out

Frisbee Walrus was a hit on this glorious morning.  AlrightAlright was extremely pleased with the jump rope station.  Rump Roast proved to be a man of his word and was ready to workout this morning, and as promised YHC kept the long distance cardio to a minimum.  It was great to have IPA and Lars join as they are in town for Thanksgiving.

1. Shirt order ends tonight
2. Happy Thanksgiving


PAX: Aaarrrggghhh, F-150, Rump Roast
QIC: Alright Alright

AO: Williams/Goar Park


Full lap around Williams Park to make sure we had gathered all the PAX, we had not, as Aaarrrggghhh pulled up after we had taken off for our lap.  YHC needed to be more specific about where to park.

Grab a coupon
John Cusack
SSH x14
IST x14
John Cusack

Jacob’s Ladder: Bear Crawl length of field, 7-5-3 burpees, run back, 3-5-7 curls

DORA: Partner 1: run the length of the field, Partner 2: Bench Press the coupon, flapjack and repeato until 300 reps are completed

Random exercises including more curls, squats, shrugs, elves on shelves, LBCs, World War I sit-ups.  All of these were done to a double counted 14 reps (except for the elves).

John Cusack back to the #shovelflag

Flutter Kicks x14

Penguin Crunches x14

Reach Throughs x14 – Aaarrrggghhh suggested that we let Candy Cane name this one.

YHC wanted to make the point that slowing down counting and doing fewer reps is better for form and generally leads to a better workout.

YHC prayed us out asking that God would help us to be better leaders.

1. Get your shirt order in by 11:59 PM on 11/21:


Katy Trail Thursday – the 1/2 mile edition

PAX: Gambler, AlrightAlright, Ina, Aaarrrggghhh, Special Sauce
QIC: Plus One

AO: Katy Trail


YHC welcomed the PAX and provided the disclaimer.

Side Straddle Hop x 20 IC
Imperial Storm Trooper x 15 IC
Don Quixote x 10 IC

Mosey to Trailhead
Merkins x 10 IC
Squats x 10 IC
1/2 Mile Native American Run
LBC x 15 IC
Derkins x 10 IC
1/2 Mile Baton Death March
Rear PAX completes 5 Merkins
Uptown Crunch x 15 (each side) IC
Squat x 10 IC
Partner Wheelbarrow Merkins x 10 OYO
1/4 Mile Partner Chase
Partner 1 – Run
Partner 2 – 5 Merkins and chase
Uptown Crunch x 15 IC
Squat x 10 IC
1/2 Mile Black Snake
LBC x 15
Merkins x 10
1/2 Mile Native American Run
Uptown Crunch x 10
Squat x 10
1/4 Mile Interval OYO
Various backwards run, lunges and mosey on the way back to La Madeline

Homer to Marge
Burpees x 5 OYO

The PAX circled up and YHC took it out in a word of prayer.

YHC enjoyed the 1/2 mile group runs evoking some reminiscing of the PAX from an AlrightAlright workout of old.

Semi-Final 2 of Q of the Year

PAX: Hannigan, Ant Man, Sally, Special Sauce, Icebox, Ina, Chairman Mao, Aaarrrggghhh, Teasip
QIC: Spread, Alright Alright

AO: Caruth Park

11 PAX gathered in the freezing gloom. 6 of them joined the #Below32 Club for the first time this year. These men all posted to vote for the winner of our second semi-final matchup for Q of the Year.  YHC gave the disclaimer and we got straight to work.

(AA) Side Straddle Hop x20

(AA) Imperial Storm Troopers x15

(Spread) Typical old man dynamic warm-up with high knees and butt kickers

1st Half Led by Spread
Mosey to playground for Spread’s trademark Rings N’ Things
Pull-Ups x5
Climb Wall
Slide down the slide (a slight frost gave us some real speed and made this an adventure every time)
Burpees x10
Bleacher Climbs x3 (the frost made these downright treacherous)
Merkins x10
Run over the bridge (this bridge will now be known as Hannigan’s Bridge), through the field, around a tree and back to a table
Box Jumps x10
Run across Hannigan’s Bridge
Dips x10
Repeato the whole cycle x2
Mosey back across Hannigan’s Bridge to the freshly surfaced tennis courts
Paint the Lines

2nd Half Led by Alright Alright
Circle Merk to 100 (someone really needs to teach Chairman Mao to wait for his turn to count)
Jacob’s Ladder: bear crawl across two courts, 7:1 monkey humpers, run back, 1:7 T-Merkins (modify the bear crawls with reverse lunges)
F3 Baseball:
1st Base: 50 burpees per team
2nd Base: 100 merkins per team
3rd Base: 150 squats per team
Home Plate: 200 LBCs per team
Team 1 (Ina, Teasip, Special Sauce, Icebox, Aaarrrggghhh) defeated Team 2 (Sally, Ant Man, Chairman Mao, Spread, AA, Hannigan)

The secret vote was held… and age came before beauty.

Congratulations to Spread for his victory! He will now face off against Special Sauce in an all-PNC Championship.


#Kotters to Hannigan.  Great to have you back out there brother.

Rings N’ Things got a great review as always.  The weather made it even more exciting.

The Bear Crawl Jacob’s Ladder went over really well, as expected.

#TClaps to everyone that has posted this week. This weather has sucked, but the workouts have been awesome. Big groups make it worth getting out of bed. This is the only way to get better everyday. Winter workouts make us stronger physically and mentally.  Let’s keep this rolling, and start spreading the word.

1. Shirts coming soon