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

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

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!

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

Kicking It at Caruth

BB courtesy of Hi-Liter – DR from F3 Carpex. Thanks for the Q, sir. Look forward to having you back.


  • 19 HIM at Caruth Park in Dallas, TX did some work CarPex-style. 1 for the Hi-Liter Heatup EC. Welcome FNG, Plinko!

The Warmup (Hi-Liter)

  • Pledge of Allegiance at the flag.
  • Run out of the park and around to the tennis court entrance, circle up at the ball diamond for: 5 Good Mornings, 10 Windmills, 15 SFAC, 15 OH Claps, 15 Seal Claps, 15 RSFAC

The Thangs

  • Jack Webb (1 to 4) Merkins and Hallelujahs.
  • Find a partner.
  • Dora 2-3-4: 200 Merkins, 300 Squats, 400 LBCs; Partner 1 does exercises while Partner 2 sprints across the field to the tree line and back.
  • Mosey to the tennis courts.
  • Wall of Fire: everyone in People’s Chair while one man at a time comes off the wall for 3 Burpos.
  • Back with your partner.
  • Australian Suicides: Partner 1 does AMRAP Australian Mt. Climbers while Partner does a three station Suicide run across the double tennis court. Flap jack. 2x.
  • Mosey back to the field.
  • AYG to the tree line.
  • 30 Boxcutters IC
  • 20 Side Plank Star Crunches.



  • So honored to lead today, Dallas. Thanks for making room for YHC.
  • Awesome 3rdF pre-beatdown. Keep it up!

Carolinas Take Over

PAX: Isaiah, Oatmeal, Pepper, Plus One, Podcast, Teasip, Rump Roast, Special Sauce, Walmart
QIC: AlrightAlright, Coach K

AO: Burleson

SSH x20
IST x15

Alright Alright –

Dora with LBCs (200), Bicycles (400), Flutter Kicks (600). Other PAX runs across football field and back.

Mosey to tennis court for bear crawl paint the lines (2 courts). Jacob’s ladder with burpees. Another bear crawl paint the lines (2 courts).

Coach K –

Two teams race to get sandbag via tunnel of love and bring it back via overhead passes. Complete 2 races.

Dirty McUno (half a Dirty McDeuce) with one-legged Irkens, burpees, dips, and wall-sits.

Lance Armstrong x24

Prayers for Sally, et al heading to Haiti for the week

Three started the fun early with a 3 mile run prior to the beatdown. PAX are starting to prep for the CSAUP event in March; ironically, the three PAX that ran this morning were the last three that need to train for it.

YHC and Alright Alright double-teamed the Q so PAX could get plenty of cardio in light of YHC’s lingering injury. Due to a mix-up of clocks (PAX can vote whether Special Sauce’s or AA’s watch was more accurate), the disclaimer was given twice resulting in light-hearted head-bashing between the Qs to kick off the beatdown.

AA provided plenty of cardio for the PAX but was kind enough to stay close enough for the injured YHC and Oatmeal to remain with the group and feel a part of the team – a leader if there ever was one. There wasn’t a whole lot of mumblechatter throughout the Dora, but it seemed to pick up when they moseyed to the tennis courts as AA kept pushing the slackers along during paint the lines. YHC and Oatmeal could hear from a distance while setting up for my part of the Q. Halfway through the workout, Podcast decided to bail on his fellow PAX. He had a reasonable excuse, but YHC is still bitter after last week and feels compelled to call him out.

1 minute prior to time, AA relinquished control. YHC knows it pained him to his core and appreciates the sacrifice, though the competitions that followed more than made up for it. All PAX were on board for the team competition, but only the Qs were genuinely excited for the Tunnel of Love portion. Nothing sparks mumblechatter quite like mentioning something PAX hate, and then listening to their sweet moans and groans. Round one ended with YHC’s team taking the victory, but AA’s team took round two. Granted, their sandbag ripped, so results are under audit.

To wrap things up, YHC led an homage to the tripod brothers (Oatmeal and YHC both with injured ankles) with a series of one-legged exercises. PAX didn’t see the big deal until forced to do one-legged burpees. We wrapped up with the ultimate lopsided exercise…Lance Armstrong.

YHC didn’t make it to Bubba’s but AA is free to add in anything missed during his portion of the workout or Coffeeteria. YHC is grateful for his help today and over the years, and PAX shouldn’t be surprised if we team up for another co-Q. Duke-Carolina game perhaps?

1. Texas Independence Day 18K #TID18K is set for March 2nd

5 Court Workout Deck

PAX: Mile High, Alright Alright, Coach K, Oatmeal, Sally, Teasip, Candy Land
QIC: F150

AO:La Madeleine

F3 WELCOME & DISCLAIMER: Given at 0530

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

Mosey to the SMU Tennis Courts

Stopped for OYO Merkins at the cross walk between La Madeline and Tennis Courts to keep PAX together.

Tennis Courts for Workout Deck

A Card was drawn, the number indicated the number reps on each out of bounds line (doubles and singles lines – 4 per court), exercise was on the card. All PAX did each exercise on all 5 courts. All PAX were to return to starting point together, working on team. YHC left it up to the PAX of how to interpret team aspect.

7 – Monkey Humpers (140 per PAX)
3 – Chuck Norris Merkins (60 PP)
J – Dips (220 PP)
7 – Lil Baby Crunches (140 PP)
7 – Derkins (70 PP – PAX partnered together)
Lunge Walk distance of 5 Tennis Courts

Mosey back to La Madeleine

Stopped Peoples Chair at the cross walk to keep PAX together.

None was given due to some in workout and time.


Community//Organization//Team is the Q Source of the week. As a region we need to be looking at ways that are successful for us to grow and we can’t copy what other regions are doing. We must do what our PAX and Sad Clowns need and it will most likely look different than other regions. YHC is reading through the Bible this year with our church and we just made it through the burning bush chapthers. God only spoke through one burning bush experience to Moses, only one flood experience through Noah and family, only one man was and then was taken up by God and did not taste death – Enoch. Each was unique, just like what we must do within F3. YHC believes for the 1.5 years that I’ve been part of F3 if we can find the way that works for us, each as an individual, to invite men to a workout. Then we should, if we are a follow of Jesus, be able to invite men into a conversation about Jesus. That does not mean that we have to memorize five points or an analogy to share with them the Gospel, but just invite them into an ongoing conversation. It might simply start with a ‘What do you think happens after this life?’ and that be all of the conversation. It is a starting point for a much more personal and longer conversation. After all we are called to share the Gospel of Jesus, if we are followers of Him. YHC challenged the PAX to figure out their way to EH and invite someone into a conversation about Jesus.


There was some mumblechatter about the sets of 19 at the beginning of warm-o-rama, guess that will have to be settled at another date. Along with some harassment about the order of commands…what can I say a little rusty. Upon getting to the tennis courts there was some conversation about how the TEAM aspect of our workout would work. It was questioned if it meant that as long as the reps were done or how. This was an experiment in how the PAX would represent TEAM. Would the PAX only look out for self or would it be “Leave no man behind but leave no man where we find him.”?


  1. Run Ranger Run

QSource in a Workout

PAX: Aaarrrggghhh, Gambler, Hoser (F3 Franklin)

QIC: Alright Alright

Alternative Beatdown: F150

Disclaimer: Given

YHC sent out a preblast yesterday letting all of the PAX know that this workout would be an additional QSource lesson.  YHC thought that would be appealing the PAX.  Apparently it was not.  In fact, it seems that the PAX are seriously against this type of lesson, as Aaarrrggghhh and Gambler were the only Dallas PAX to join YHC for the educational #beatdown.

YHC is contemplating calling out all of the PAX that had committed to posting, and then did not…

#Tclaps to Chairman Mao for running the Katy Trail to join us for the Warm-o-rama only before heading immediately to the DMV for a less than efficient morning.


SSH x15

IST x15

Squats x10

Tha Thang

Mosey to the Bridge as a Community (a group that is close in proximity, but has no true purpose)

At the base of the Bridge partner up.  Partner 1 run across Bridge. Partner 2 does merkins until Partner 1 returns. Flapjack. This is an Organization (a group that has a purpose, but is not necessarily close in proximity).

Native American run across the Bridge and back. This is a Team (a group that is close in proximity and has a purpose).

Bataan Death March across the Bridge and back, with 3 burpees at the back of the line. This represents a Leech, an organization that is slow moving and dying. Individuals are looking out for their own survival in these organizations.

Native American Run across the Bridge and back. This represents a Bullfrog, an organization that’s purpose is solely to exist. Bullfrogs are happy with the status quo and truly enjoy comfort.

Timed Native American Run across the Bridge and back. This represents a Lizard, an organization that is dedicated to the effective achievement of its mission. Lizards are forward looking, they seek change through movement and disruption. The stopwatch certainly disrupted us.

Timed Native American Run across the Bridge and back with the mission of beating the previous time.  We did.

Celebratory individual run across the Bridge and back.

Community mosey back to La Madeleine.

In all we ran 4.2 miles.

YHC hopes the PAX learned something from this beatdown.

Let’s get better tomorrow men. No more excuses.

Ice cold Icebox Workout

Aaarrrggghhh AlrightAlright jon F150 Teasip Sally Rump Roast Oatmeal Coach K Ina Mile High joined YHC for a keeping it moving beat down. Here’s what happened:


Jump rope waterfall

4 rectangle – bear crawl every rectangle on a half court, do 2 T-merkins at each corner

Suicides – short to long then long to short

4 rectangle – crab walk forward every rectangle on a half court, 2 rugby sit ups at each corner

Jacobs ladder – monkey humpers and squats

Jump rope waterfall

Partner up – P1 paint the lines, P2 Freddy mercuries

4 rectangle – crawl bear every rectangle on a half court, 5 mountain climbers each corner (ran out of time in the middle of these)

YHC was committed to keeping us moving as to not get stung by the wind too bad and it showed with a much heavier dose of cardio than the PAX is accustomed to during a DJ Icebox workout. I didn’t hear a lot of mumblechatter but it’s clear that Sally is the best jump roper and AlrightAlright is the worst. Club Rehab got some good work in with the toys I brought, Coach K is not a fan of the word toy for workout instruments so please continue to use that word when you bring props for future Q’s. Oatmeal is now the keeper of the ruck sack until I return later next week.

Solid showing for a cold beat down, I’m crediting Mile High for leading a devotional ahead of time.

Chairman’s Inferno

QIC: Chairman Mao

Dad bod challenge 2/10 for Ant Man

13 Pax braved the cold winds of judecca to meet El Diablo this morning. 9 different pax led some portion of today’s workout circling through the rings of Dante’s Inferno. Pre-workout discussion was Podcast pulling ahead of Ant Man in the standings only for him to magically appear as we were warming up.

Rump Roast got us warmed up with some exercises that Pax couldn’t decide if it was the warmup or his ring of terror. He offered some confusing counting, which Alright couldn’t handle but YHC always approves of bad counting.

It seemed appropriate for Alright to handle the Lust stage near the Tri Delt house, his former HQ. He developed his own Tunnel of Lust which resulted in a few pax being crushed while bear crawling. We then worked on some pickle pounders.

Ina channeled his Inner candy man to lead us through candy inspired workouts. A Pax chose a candy then a workout followed. Personal favorite was the kit Kat. 8 burpees take a break 8 burpees.

Sally then took the helm and got to use his nolan ryan exercise that he brought up in Q Source on Wednesday. Pax were somewhat angry about the cold.

Teasip of Prestige Worldwide / Succees Group International, had us get greedy for some coins. With two groups crawling, lunging, and running to pick up the most coins with the losing team doing burpees. No data was provided to prove these coins were not taken from Investors.

YHC then took over, having originally planned for this portion to be in front of SMU’s church. Unfortunately we never left the playground; so, we ended up on the tennis courts. Burning at the stake was a common punishment for heretics back in the days when Moonshine was a teenager. It seemed appropriate to try and light the pax’s quads on fire with a modified wall sit. We then had Alright and the rest of us offer repentance to the one true band Queen in from of squats, lunges, and Freddy mercuries.

Coach K then brought us to the baseball field for some no handed sumo wrestling. Matches were hotly contested leading to our Avengers Civil War moment of Podcast vs. Coach K. Unfortunately Coach K suffered Gods wrath for our voyage into Hell and joined Oatmeal in the wounded Ankle club. YHC and the rest of the Pax are hoping for a swift recovery for them both.

Plus One , a student of Bernie Maddof, promised us great returns on our investment in his workout. We were able to live through the pain of all the money mr madoff took during the workout. YHC wonders how can he be a madoff if he didn’t make off with all the money 🤔

El Diable de Sauce was helping assist to the wounded Coach K; so, Boomer “we’re backkkk” took us out with some Ab work and general punishment.

Finally YHC prayed us out and reminded everyone to EH and be grateful for everything they have in their lives.

Post-Workout Highlights

@Special Sauce earned the Millennial of the Week award for needing to go home to watch the dog; so, his wife could go to Yoga. YHC isn’t sure if he was planning on avocado toast for lunch as well.

On the subject of Dogs, Teasip suggested that dogs be left in their crate; so, they could think about what is the meaning of being a dog.

Finally BOOMER offered an HSS that House of Cards is based on the Clintons.

No report on what was discussed at the little kids table of Plus One and Ant Man

Until next time
– Da Chairman #backblast