Be Prepared for Anything

PAX: Aaarrrggghhh, Chairman Mao, Ina, Mile High, Special Sauce
QIC: Alright Alright

AO: The Hot Box



Probably some other stuff

Run to the top and back down – Burpees x5

Run to the top and back down – Lunges x10

Run to the top and back down – IST x15 (counted by Chairman Mao)

Run to the top and back down – exercise picked by a member of the PAX

Native American Run – drop one guy at each level to do flutter kicks then run a loop and pick him back up – this got way too complicated, but might need to be revisited

There was a combination of all of the above for 45 minutes. We covered 3.3 miles, a significant portion of which were uphill.

Good thing YHC gave the disclaimer as both Chairman Mao and Mile High pulled up lame during the workout.

The Dora that never ends


PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce

QIC: Mile High

AO: Caruth Park



IST x20

Cotton Pickers x15

Willie Mays x12

Mountaineer Motivators x10


A roundabout mosey over to the field

Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.

11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run,  9 CDD’s and 2 burpees, run, etc.)

Mosey back


American Hammer x32


Rugby situps x15

Flutter kicks x15


Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.


There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.

YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.


  1. Run Ranger Run – log miles
  2. Bourbon tasting on Thursday. Bring diapers.
  3. There might be a happy hour on Friday. Chairman Mao is championing that cause.

Bears, Beats, Burpees

PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park

SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

10 Burpees EMOM to 110 burpees. Well…every 50 seconds

Bear crawling Jacob’s Ladder with WWII SUs and Burpees

Partner carry across tennis courts with 5 squats. Flapjack and repeato

Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

Prayed that we might continue to be servants of and for the Lord

YHC came out and immediately warned the PAX that they would be pushed today, which should’ve been the biggest indication of the burpees and bear crawls to come. YHC and other PAX discussed how comfortable F3 Dallas has become with its workouts, and so YHC is taking the reins to increase the intensity of workouts.

The burpee EMOM is never a crowd favorite, especially when Special Sauce realized PAX were being shortchanged 5-10 seconds each round. Trying to make us better men. If you can do 110 burpees in under 10 minutes, there’s not much you can’t do. Unsurprisingly, very little mumblechatter took place during this portion of the workout.

We moseyed to the tennis courts without a breath to start the Jacob’s Ladder, which was met with some groans when the bear crawling was announced. Again, very little mumblechatter occurred during this portion of the workout, but all PAX pushed themselves and only modified as injuries mandated. Icebox’s playlist was a series of throwback’s to the War Baby’s (YHC) middle school years thereby dating every other PAX in the group. A couple of PAX commented on Nicki Minaj’s cuss to non-cuss word ratio in her duet with Big Sean (you know which song).

Just when PAX thought we were done, partner carries were announced. Somehow or another, the lightest PAX ended up with the heaviest. Teasip checked into his flight while being carried, and he managed to get Group A boarding. To our knowledge, that’s the first time this has been accomplished by any person West of the Mississippi. We suffered through a couple rounds before rounding out with Mary and a quick spiel by YHC about complacency.

1. Run Ranger Run is ongoing. Be sure to track and log your miles. All forward moving activities count (i.e. the .5 mile of bear crawls)
2. Bourbon night this Thursday

Rugby Practice with Chairman Mao

Pax: AlrightAlright Special Sauce Mile High Icebox Teasip Gambler Aaarrrggghhh Ina Landing Strip (Nola) Rump Roast Oatmeal

12 Pax gathered for running or Rucking this morning.

YHC managed to conduct an in-cadence warmup without any grumbling a personal accomplishment

Oatmeal and Rump Roast then split off and got in some good rucking this morning.

The rest of us did a workout inspired by YHC’s first ever rugby workout.

100 walk 200 m jog 100 sprint 5 burpees
200 walk 400 jog 200 sprint 10 squats, 5 burpees
200 walk 800 jog 200 sprint 15 rugby sit ups, 10 squats, 5 burpees
400 jog 200 sprint

Mary concludes the throw back

Mumble chatter
@AlrightAlright apologized to Landing Strip for us not talking enough during the workout, despite him finding ample time to complain we didn’t follow Upward rules when we continued running while he tied his shoes. We also learned he needs new shoes.

@sSpecial Sauce was disappointed there was no tackling.

YHC discovered he’s still slow from time off last fall. A PSA to everyone to not take too much time off for multiple reasons.

Run Ranger kicks off tomorrow so good luck to those participating.

Bourbon night is next Thursday hopefully we can find a copy of Hoosiers before then.

2nd F that Friday Iocation TBD

Teasip offered some kind words to pray us out.

Finally YHC is not sure why band hates him and doesn’t format properly

DJ Icebox will be spinning records tomorrow at his workout; so, be there for the fresh beats and the beat down.

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!

Blackjack at Glencoe Casino

PAX: Belk Bowl, Aaarrrggghhh, Kumquat (Huntersville), Teasip, Hi-Liter (Carpex), Coach K, Icebox, Rump Roast, Special Sauce, F150, King of Beers (Asheville), Natty Daddy (Asheville)
QIC: Alright Alright

AO: Glencoe Park

SSH x21

IST x21

Squats x21


  1. Super 21 (#1 – #10)
  2. Mosey to Goal Line
  3. Super 21 (#11 – #13)
  4. 21 Lunges – Alternating Legs (IC)
  5. Super 21 (#14 – #15)
  6. 21 yd. Backward Run (down and back)
  7. Super 21 (#16)
  8. 21 Squat Jumps (OYO)
  9. Super 21 (#17)
  10. 21 Prisoner Get-Ups (OYO)
  11. Super 21 (#18)
  12. 21 High Knees (OYO – sets)
  13. Super 21 (#19)
  14. 21 Parker Peters (IC)
  15. Mosey to Tennis Courts
  16. Super 21 (#20)
  17. 21 LBCs (In Cadence)
  18. Super 21 (#21)
  19. Bear Crawl Suicides x2 + 1 cross court (21 lines)


YHC prayed us out asking God to help us be leaders in everything that we do.

Great to have 4 Willy Lomans from North Carolina with us.

The Bear Crawls were definitely a #crowdpleaser.

Not too much #mumblechatter, probably because everyone was counting the whole time.

Teasip, King of Beers, Natty Daddy and YHC ran 1 mile before the workout.

#Tclaps to Winklevoss from F3 Winston-Salem for coming up with this workout.

1. Texas Independence Day 18K is March 2nd. Start Training.
2. Run Ranger Run starts 2/1/19.

3. Bourbon Night is 2/7/19.

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.

Texas Two-Steppin’

PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine

SSH and IST x15 each

Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins

One final native American lap bringing us to 3 miles on the track before moseying back


We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

Splash got bb done


PAX: Alright Alright, Icebox, Rump Roast, Candy Land, Princess Turtlehead, Spread, Aaarrrggghhh, Coach K, Special Sauce, Ina, Chairman Mao
QIC: Splash

AO: Caruth Park


side straddle hops, storm troopers, seal jack, splash arch touches, mountain climbers, inch worms, uptown crunch, rugby’s, high knees, butt kicks


chairman special (irkens, dips, dirkens, step-ups)
Tennis courts – bear crawls, crawl bears, pliei squats, repeat
Walking lunges, front and back
Crab walks
Assorted exercises…blah…blah…full body workout
49er (modified 69) – 7 minutes of 7 burpees



the Q took a lot of heat from the pax for his random counting. The Q subscribes to muscle confusion to make positive changes. Good to hear candyland loft up his M.

That is all I got – I’m almost on track for 50 F3s in 2019…#goals