Greek Day

PAX: Chairman Mao, AlrightAlright, Coach K, Special Sauce, Podcast, Rump Roast, Plus One, Splash, Isaiah
Assistant QIC: Icebox
QIC: Sally

AO: Burleson Park

SSH IC x 20
IST IC x 20

Start with ALPHA -modified Dora on the tennis court – one partner runs suicides while the other completes reps
lternating shoulder taps x 50
Leg lifts x 100
Plank jacks x 150
High knees x 100
Air squats x 50

Mosey to track

Attempted sprint work:
Partner up, sprint in opposite directions on the track until meet each other; mosey in opposite direction until meet again; repeato x 3.

Bleachers, every other staircase

Mosey back to finish with OMEGA modified Dora
Overhead claps x 50
Merkins x 100
Elf on a shelf x 150
Gorilla squats x 100
Arm circles x 50

“Bring Sally Up” with Homer to Marge – play the song “Flower” by Moby, Marge every time hear “Bring Sally up,” Homer every time hear “Bring Sally down”.

Prayed for guidance and faith in the things we are each supposed to be doing. Asked for help submitting ourselves and making ourselves second after God, third after our community

The decently-anticipated Greek Day Saturday started off with complete absence of activity in the Greek houses, apart from one plastic table set up in front of the AΦ house. This was a harbinger – PAX saw no activity and heard no chants throughout the rest of the workout. Perhaps the call had not yet gone out to all the angels..

During ALPHA, it was quickly realized that DORA with suicides at each line would take too long for the runner to help out his fellow PAX; lines were modified to the Big 4 (middle of court 1, midline between the courts, middle of court 2, and endline).

During the long mosey, PAX began to get spread out. Tclaps to everyone for watching the 6, supporting where necessary, doing burpees/merkins/planks to keep us all together.

Arriving at the track for sprint work, YHC realized he had not thought of his exercise correctly; the original idea would’ve had all PAX sprinting for 10+ minutes; this was deemed less-than-ideal and modified to the description above, although the transition induced much confusion and required much help from other PAX to figure out.

Other quick-hits:
Bleachers are very slippery when wet.
The Exicon contains very few “E” exercises.
“Flower” lasts a long time and just repeats over and over and over; many jokes made about the song actually having started over without PAX realizing it.

Through the workout confusion, YHC solidified some leadership lessons: 1. Always prepare, or prepare to fail. 2. If something is not working, change it. 3. Support/outside input is crucial, no matter whom is the leader.
He is grateful to all those who helped.

DJ Icebox is far in the lead for assistant Q of the year. YHC requested him to bring tunes; he not only executed this perfectly, he also stepped in as Sua Sponte leader during PAX separation and on the other side of the tennis court.

YHC believes all 12 of us made it to the coffeeteria afterward. Our side of the table discussed football (including Cowboys hope and Bears remorse) and travelling, other side started with discussion of PAX social media followers, which PAX believe is led by Special Sauce with 600+.

During The Gathering, YHC overheard AlrightAlright “looks like a warm hat, new guy” to unidentified PAX; welcomed him as FNG during disclaimer, was enlightened this PAX was Podcast. Kotters.

#Tclaps to Rump Roast for running what he said was maybe the most he has run since high school. Stuck it out strung during all the running.

1. RRR February

Kyrie Irving Ankle Breaker

PAX: AlrightAlright, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Strangler (Nashville)
QIC: Coach K

AO: Flag Pole Hill

Mumblechatter…might have lost track of time

Walking, limping, walking some more

Camp Gladiator decided to park in our spots, so we were immediately off to a rough start. Apparently they can’t walk up the hill for their yoga sessions and PAX weren’t too apprecicative of it. YHC tried to jump on the “dissing Camp Gladiator” bandwagon but was quickly shut down and so back to silence YHC went. Icebox tried to be supportive of the talkative (albeit extremely cranky) Q but to no avail.

We started on our march and about .5 miles in, Oatmeal got clipped by a speeding car, which caused him to roll off into the ditch bending his ankle every which way. Not quite that dramatic, but Oatmeal did take a nasty fall. We started rucking back towards the car before AA took off to get a truck (without dropping his weight sack – art of manliness right there).

Once we got Oatmeal situated, the PAX continued their trek where some mistakes in routing were made. We grossly underestimated the distance we could ruck under the time constraints resulting in PAX showing up late to meet up with a legitimately concerned Ina.

Conversation predominately covered the CSAUP event in March, the details of which will be summarized later. You definitely won’t want to miss this. The other hot topic was, per usual, YHC’s level of grumpiness. As Splash would say, YHC needs to find a girlfriend. With any luck, the spark made with a girl in the chip aisle at Kroger pre-Cowboys game on Saturday will ignite something (#backblast for Teasip per request).

Pray for Oatmeal and for a quick recovery. Hope it felt worse than it actually was, and power to him for walking an extra quarter mile with a weight vest.

1. CSAUP event planning in the works; 03/02 Texas Independence Day
2. Run Ranger Run sign ups
3. Q source groups meet Wednesday night and Friday at lunch (see preblasts)

2019 Attendance Rankings Vol. 1

This does not include yesterday’s workout by Sally.  Pester him to get credit for that beatdown.

  1. Coach K – 12
  2. Alright Alright – 9
  3. F150, Sally, Icebox – 8
  4. Chairman Mao, Ina, Mile High, Oatmeal, Rump Roast, Teasip – 6
  5. Aaarrrggghhh, Special Sauce – 5
  6. Gambler – 4
  7. Isaiah – 3
  8. Pepper – 2
  9. ANT MAN, Candy Land, Rocket Man (NC), Spread, Tuber, Walmart – 1

Mutt Rankings:

  1. Boo, Maverick – 1

Ant Man only has 99 left to reach his goal of 100.

F3 QSource – Disruption – Friday Group

PAX: Coach K, Icebox, Oatmeal, Teasip

QIC: Alright Alright

Goals for Q Source:

  • Get better at embracing conflict for the good of the team.
  • Find new opportunities to lead at work.

Important Notes:

  • Disruption can not begin until the group trusts you
  • Different people require different styles of motivation
  • Sincerity goes a long way towards getting people on board, and you can’t fake love
  • The best way to visualize “a place of advantage” is to think big
  • Disruption can be exciting for the whole group if the picture is painted properly
  • The leader should move first, and “be his own guinea pig”
  • Setting SMART goals is the best way to motivate some people
  • Time spent together in the trenches helps get the buy-in necessary
  • Sometimes institutional leadership asks us to lead people to a place that we don’t necessarily believe in
  • Disruption can begin with small moves
  • Transparency and setting proper expectations are incredibly important throughout the Disruption
  • It is important to block off time to spend with your team and time to spend on your own accomplishing the tasks that you need to accomplish
  • Ask people, especially your spouse, “How can I support you?”
  • Be ready to go to bat for your people at all times, and do not throw them under the bus
  • Observe and learn from bad leaders just as much as you observe and learn from good leaders

Next week we will discuss Language.  Oatmeal has the Q.

Q Source Week 1 Disruption (F1)


PAX: Chairman Mao, Ina, Mile High, Rump Roast, Sally, Wal-Mart

QIC: Alright Alright

Goals for Q Source:

  • Be a better leader everywhere, but especially at home with wives and kids.
  • Take more leadership and have a bigger impact on F3 and through F3.
  • Expand how we think about F3.

Leaders influence movement to advantage.

A leader is a person who can influence people to do things that they would not have done otherwise.

How do you articulate your vision to the people that you are leading?

  • Observe other leaders and follow the example of good ones.
  • Try a wide array of methods until you find one that works, you rarely have only one shot at casting the vision.
  • Don’t be Bobby Knight.  Learn new ways to motivate people, and be aware of what will be effective on each different group.

Because it induces a movement, leadership causes Disruption.

How do you lead people that don’t know they need to be led, and might not want to be led?  Do you even try?

  • Understand the people that you are trying to lead and the best way to motivate them.
  • Know where they are on the “Change Curve.”
  • Understand the “Adoption Curve” and which people you need to influence first.
  • Moving a group of people should be done “brick by brick.”
  • Show vulnerability.
  • Know when to Disrupt.

A great Leader’s legacy is built on love.

People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room.  But only a great Leader is able to influence movement to advantage even after he has died.  That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.

  • Herb Kelleher was a great example of this.

How do you love your people and get stuff done at the same time?

  • Make the time you spend with them more intentional, and they will value it more.
  • Speak with your leadership to create more time and opportunities to show your people that you care.

The great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great Leader knows that if his love is not great, then neither will be his leadership.

2018 Final Attendance Rankings

Here are the final attendance numbers for 2018.  Remember, workouts in other regions do not count, and neither do workouts without backblasts posted to the website.

  1. Alright Alright – 216
  2. Coach K – 164
  3. F-150, Teasip – 133
  4. Icebox – 107
  5. Aaarrrggghhh – 103
  6. Ina – 102
  7. Special Sauce – 91
  8. Ant Man – 87
  9. Oatmeal – 77
  10. Chairman Mao – 75
  11. Pepper – 71
  12. Oo-de-Lally – 59
  13. Splash – 41
  14. Boomer – 38
  15. Gambler – 35
  16. Plus One – 34
  17. Eruzione – 33
  18. Sally – 30
  19. Spread – 29
  20. Rump Roast – 27
  21. Gold Digger – 23
  22. Isaiah – 22
  23. Walmart – 19
  24. Sambuca – 16
  25. Podcast, Neutered, Mile High – 17
  26. Belk Bowl, Helmet – 12
  27. Jojo, Sleeveless, Ultra – 10
  28. Candy Cane, Princess Turtlehead, Rocket Man (FloMo) – 9
  29. Goldie, Hannigan – 8
  30. Hippy – 7
  31. Shake Weight, Boney Express – 6
  32. Fortran – 5
  33. Rocket Man (CLT), Hotty Toddy, Wolf – 4
  34. Candy Land – 3

All By Myself

YHC arrived in the gloom to find 3 ruckers, but no doubletimers. So YHC took off accompanied by Lil Wayne, Young Jeezy, Maino and of course… Akon.

Split Times:

Overall Pace: 7:08

Reindeer Games 12/22

Ina Special Sauce Sally Coach K Teasip Rump Roast joined YHC for reindeer Games

Disclaimer!! (Came in handy, see below)


Reindeer run (a Native American run where you run next to a partner the whole time) to the track

Reindeer game #1: jump rope waterfall, all the PAX jumped rope until failure, once done start doing burpees until all are done

Native American runs around the track:
As promised I built in some modifying for Rump Roast (he wasn’t buying it after the Reindeer Run) so he hung out in the corner of the track while two of us stuck with him and did an exercise while the remaining 4 did a lap. We did this until every runner completed a mile. The alternating exercises included arm circles, shoulder presses, overhead claps, LBC’s, and some other ab stuff.

Reindeer Game #2- jump rope waterfall again

Moseyed to a fountain that was turned off for Reindeer Game #3: Merkin Tag, like freeze tag but instead of freezing you had to do merkins after you were tagged. This was pretty tough when only one person was it so we Omaha’d and had two PAX be it at a time.

Moseyed back to Burleson for Reindeer Game #4: Burpee Basketball- Ina, Rump Roast, Teasip, and Special Sauce v YHC, Coach K, and Sally. When the other team scored a basket you had to do 10 burpees for the first one and 5 for the second

Reindeer Game #5: football, kept the same teams but Rump Roast was all time QB. Whenever a pass was completed the defense did 5 merkins, when it was incomplete the offense did 5 merkins

The PAX were confused when I didn’t bust out the beats box and even more confused when we started out with a running exercise. Ina pointed out that ever since I got my new kicks I’ve become a different person with all the running (he’s not wrong, the Brooks Ghost shoes kick ass).

We had a little difficulty figuring out reindeer runs, maybe with more people it’d be easier.

Jump rope waterfalls were pretty fun, wish AlrightAlright could have been there so he’d have to do burpees for 5 minutes.

Note to Q’s who want to play merkin tag in the future- play on grass, Sally and Coach K fell and banged up their hands pretty bad. Sorry about that Fellas, I’ll do better next time

Basketball was fun but boy do we suck, final score was the Rump Roasters 2, UVA Sally’s 1…I’ll keep bringing the round ball out, maybe in a few weeks we’ll get double digit scoring.

Rump Roast had a QB rating of -17, only scores were pick 6’s…I blame it on that he did merkins after every play regardless of outcome and it clearly effected his throwing arm

YHC prayed us out and gave Teasip a case of beer so he keeps posting my backblasts on the website

Rudolph Run at Reverchon

PAX: Icebox Ina Plus One Rump Roast IPA (F3 Houston)
QIC: Special Sauce

AO: Reverchon Park
Given. Still not a professional

Inch worms

Mosey over to Thompson lookout on Katy trail for a hill and stairs beatdown

2 laps (down stairs, up hill)
Irkins, dirkins, dips x 20 single count

2 laps (down hill, up stairs)
Claymakers x 10 each leg
Step ups x 10 each leg
Squats x 20

1 lap (down hill, up stairs)
40 yard bear crawl
1 lap (down stairs, up hill)
40 yard bear crawl

20 bench core planks
15 slow Clount LBC w/ feet on bench

1 lap (down hill, up stairs)
40 yard lunge
1 lap (down stairs, up hill)
40 yard lunge

Repeat of Irkins, Merkins, dips, claymakers, step ups, squats, bench planks, lbc and added in rugby sit-ups. Pax chose the order.

1 more lap (down stairs up hill or down hill up stars, each pax got to pick which way they went)

Mosey back to soft top for Mary

Season of giving, each pax lead 1 Mary exercise

Plus one – Uptown crunch
Ina – Freddie Mercury, alternating speed (these were hard)
Sauce – Big Flutter
Icebox – penguin crunch
Rump – LBC
IPA – scissor Plank

Safe travels for the F3 brotherhood and their families

PAX Was pleased with the new AO and I could see it becoming one of the spots in our rotation. Proximity to Katy trail, hills, basketball and tennis courts and playground soft top. PAX agreed that running down the stairs and up the hill was the lessor of two evils. We had to cut off IPA on the count of his Mary exercise, pax worried that he was delaying the inevitable of returning to his in-laws. Rump deciding to go OYO on the LBCs during Mary gave everyone a good laugh – 2019 VQ for rump is in the works! Happy Holidays to all of F3 Dallas, looking forward to bigger and better things in 2019.

The Uninformed Electorate

PAX: Icebox, Ina, Oatmeal, Sally
QIC: Alright Alright

AO: Katy Trail


Upon arrival YHC polled the PAX on which structure we should spend our efforts on today.  The Mustang Parking Deck or The Mockingbird Bridge. Ina correctly suspected that a trip to the Parking Deck would lead to #TheMustang and loudly voted for The Bridge.  The remaining PAX, all uninformed and clueless as to what was in store, followed suit and voted for The Bridge.

SSH x15

IST x15

Mosey to the North end of The Bridge.

Commence BLIMPS.

Run across and perform one exercise (increase reps by 5 on each exercise), run back across and perform the next exercise.  Repeato until BLIMPS are complete.  Then begin SPMILB, and repeato until complete.

The PAX completed the BLIMPS and SPMILB in 25 minutes which left time for a Native American run across the bridge and back prior to our long mosey back to La Madeleine.

Totals for the Beatdown:

4 Miles, 10 Burpees, 20 Lunges, 30 ISTs, 40 Merkins, 50 Plank Jacks, 60 Squats

No special comments today.

This beatdown was not conducive to much #mumblechatter as the group got pretty spread out.  However, there was constant encouragement throughout the #beatdown as the PAX ran past each other on The Bridge.  It is that kind of encouragement that pushes all to be better.

1. Run Ranger Run. Sign up and/or talk to Oatmeal for more info.
2. Vote for when you can meet for #QSource in 2019.

3. Block off March 2nd on your calendars for a Texas Independence Day CSAUP.  Let AA know if you would like to be part of the leadership of this event.