‘Merica! 7/4/19

PAX: Icebox, AlrightAlright, Teasip, Sally, Sex Panther, Caitlin (FNG Blake Bloomquist), Coach K, Rump Roast, Plus One, Antman
QIC: Oatmeal

AO: Flag Pole Hill – Around the flag
F3 DISCLAIMER & WELCOME: Given & PAX recited the Pledge of Allegiance at base of the flag

SSH x13 IC

IST x13 IC

Up downs x13 IC

YHC had PAX partner up for the following:

243 Chinook squats

P1: Squats

P2: Bear crawl down stairs, star jump at bottom, crawl bear back up


76 Kaboom burpees

P1: Burpees

P2: Crab walk down stairs, star jump, walk crab back up


56 Dive Bombers

P1: DB’s

P2: Lunge down stairs, star jump, hop back up


P1: 13 No Surrenders

P2: 13 WWI sit ups


Pick up six on exercises and we all mosey to the bottom of stairs. PAX partnered up again and ran Ollie Norths across parking lot, flapjack and back to start. 


YHC had PAX hit their six for some celebratory Alphabet spelling the following:

  • Declaration of Independence
  • Founding Fathers (?) PAX may need to correct since YHC’s slept since then
  • ‘Merica

Several of the PAX and YHC then struck on an out-and-back 5K “fun” run back towards White Rock Lake.

YHC prayed us out and noted we need to remember our freedom that was given to us to all those that gave the ultimate sacrifice and to the Founders of the country.  Without this freedom we would not have the ability to do many of the things we take for granted on a daily basis.

YHC was very excited for the PAX to get started until he arrived and noted the gravel on the workout surface instead of concrete.  This was an overestimation of the City of Dallas given its propensity to spend millions on parks & rec or at least bike trails.  Anyway, the gravel spawned all sorts of love for YHC as many PAX were without gloves.  The Chinook squats were a hit (mostly from the feedback the following morning) as were the No Surrenders, which were quite a bit of torture on the gravel. The significance of the reps is as follows: 243 – years since the signing of the Declaration of Independence; 76 – signed in 1776; 56 – number of signers of the DofI; 13 original colonies

YHC noted that Ollie North’s need to be run over a much longer distance for penalty merkins to be effective.  PAX learned that spelling is not one of YHC’s strong suits during the Mary.

Following the COT, several of the PAX joined YHC for a 5K fun run down to the lake and back. A considerable amount of reflection was given to the decision to run about the 2k in at which point visions of cold beer kept us going.    The run was about group cohesion and not leaving the six. 

A special thanks to “DJ” Icebox for providing the festive and patriotic playlist and to Sex Panther for bringing the post-workout beverages!

1. Happy 4th of July!

I just like running

PAX: Alright Alright, Pony Express, Splash, Icebox, Goldie, Rump Roast, Ina, Draper, Grapefruit (FNG – welcome!), Scrubs (FNG – welcome!), Ant Man, Hotty Toddy, Sally, Coach K, Tater Tot
QIC: Teasip

AO: Burleson


SSH x 20

IST x 20

Burpees x12 OYO

Mosey to the Quad for a modification on Special Sauce’s Thursday workout a few weeks back. Everyone completes one lap around flag pole, and then you are paired up with your opposite finisher (1st with 16th, 2nd with 15th, etc.)

You and your partner start on opposite sidewalks and run around a lap around the flag pole. When you pass each other, do an exercise and then continue running until you catch each other the second time, and return to the start line. Did this five times, with the following exercises on the lap and in between laps

1st lap: Partner Derkins (Partner 1 planks while Partner 2 does 10 Derkins with feet on partner 1’s back. Flapjack when Partner 2 finishes Derkins). 

2nd lap: High five squats x12.

3rd lap: OH Claps x20. 20 Flutter Kicks between laps.

4th lap: Monkey Humpers x12. 12 Uptown Crunch between laps.

Final lap: 10 Burpees.

Next up was DORA with the same partners. 100 Merkins, 200 Squats and 300 Freddie Mercurys. Partner 1 does exercise while Partner 2 ran a lap around the fountain.

Mosey to the tennis court for Vaccuum cleaners to the first three lines on the courts. Then Penguin crunch x12 to finish

Done intermittently during the beatdown 

YHC discussed the recent emphasis on Shield Lock, Accountability, Correction and not being able to walk this life alone. The workout was mainly with a partner and the hope was that motivated each PAX to push themselves and be there for each other. We need to continue to be there for each other to encourage, correct and love each other.

A few PAX figured a cardio beatdown was coming, and boy were they right. T claps to Alright Alright, Coach K, Icebox and Rump Roast for doing a mini-CSAUP by double dipping with Sauce’s early morning beat down. Not a whole lot of mumble chatter with the PAX sucking wind for most the workout.  A few PAX were rather upset with the amount of running and the constant running, while others appreciated the running. Goldie showed his cheetah speed the last lap of the first part when he incorrectly assumed that was the end of the workout, which led to him moving a little slower during the partner DORA and regretting that life decision. Kotters to Hotty Toddy for being back in quite some time. Overall a solid beatdown and good time was had. Coffeteria led to Pony Express again reinforcing the belief that F3 Dallas has the best Coffeteria spot with Bubba’s, much to Sally’s dismay. There was a name change as we switch Grapefruit from Whammy and debated being meaner to Scrubs, but decided not everyone needs to have a mean name. 

1. July 4th workout and due to high cost of the 5k, we will do our own event/possibly seek out an alternative event

Floods and Snakes

Coach K Ant Man (+ Eli) and Sally joined YHC and Maverick on the mutt ruck and Tater Tot Draper and Kool Aid (FNG who joined us from Charlottesville) ran

The trails were flooded leading to some pretty peculiar routes on both sides. We thought Tater Tot got lost again but his sense of direction was better than we thought.

MRM conversation topics included the joys of homeownership, snakes, act of God cancellations by American Airlines, and how awesome west coast majors are

Kool Aid is in seminary and led us in an awesome prayer to close us out

Have a great week everyone!

Rocked Around the Clock

PAX: Coach K, Special Sauce, Draper, Ant Man, Rump Roast, Sally
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

SSH x 10 IC

IST x 10 IC

Windmills x 5 IC

Making use of the 12 spokes (sidewalks) out from the fountain in front of Dallas Hall, YHC had PAX perform the following rotating around each spoke like clockwork. 

  1. 10 Pamela Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, perform a burpee (adding a burpee at each spoke for a total of 78 burpees if the circuit was completed) and running back to fountain (hub).  An exception was made following gorilla squats and OH presses, where YHC had PAX bear crawl length of the spoke and back since the spokes were relatively short.

PAX results:

  • Coach K completed 3pm (15 full stations)
  • Special Sauce & Draper – 12p (12 full stations)
  • YHC – 11am (11 full stations)
  • Sally, Rump Roast & Ant Man – 9am

YHC prayed us out

YHC started workout straightaway with a mosey to the fountain in front of Dallas Hall.  There was a bit of grumbling with the lack of warm up before the mosey and Ant Man joined us fashionably late.  Warm up warm up commenced at the fountain when YHC realized I had left my phone and speaker back at the park, which delayed the start of the workout, which in retrospect was most certainly appreciated by the PAX.  Once the workout began, there was a bit of mumble chatter; mostly choice adjectives describing YHC and the workout, not to mention the choice playlist I assembled (the number of songs with “clock” or “time” in them are not as plentiful as “Christmas” or “f@&k”). Mumble chatter died away quickly as the effects of the workout took effect.  Even YHC’s state-of-the-art speaker was no match for the fountain.

This workout thoroughly beat down the PAX and there were a few comments about this being added as a benchmark workout although YHC isn’t sure any of the PAX would welcome another iteration of the Clock.

JERICHO – Punishment

AO: Glencoe Park

PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce

QIC: Alright Alright

YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.

We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.


SSH x25

IST x15

Tha Thang

Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.

Lap 1: Jumping Spiders x7 at each corner

Lap 2: Ear Hole Merkins x7 at each corner

Lap 3: Rugby Sit-Ups x7 at each corner

Lap 4: Imperial Storm Troopers x7 at each corner

Lap 5: Carolina Dry Docks x7 at each corner

Lap 6: Heels to Heaven x7 at each corner

Lap 7: Overhead Claps x7 at each corner


There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.

Memorial Day Murph

For the fourth straight year, we gathered on Memorial Day to remember those that have lost their lives for this country by doing the Murph.

PAX: Coach K, Teasip, Aaarrrggghhh, Ant Man, Chairman Mao, Splash, Sally, Gold Digger, Draper, Cinco

QIC: Alright Alright

The Murph

1 mile

20 rounds of 5 pull-ups/chin-ups, 10 merkins, 15 squats

1 mile

With temps in the high 70s and humidity at the same level most of us struggled through this one. Chairman smoked it though. Coach K wore a weight vest again, and beat his time from last year by about 10 minutes. Impressive stuff.

Another Brooks Koepka Major…

On Sunday May 19th, Brooks Koepka won his 2nd consecutive PGA Championship, and his 4th major in his last 8 tries. As many of you know, every time he wins a major YHC leads a celebratory workout.  In the past these “celebrations” have been focused on getting the PAX’s arms to look like Brooks’. This workout was a little different. We celebrated each of his PGA Championship victories by trying to work through each round.

PAX: Double D (from The Fort), Coach K, Ina, Draper, Pepper, Rump Roast, Oatmeal, Sally, Ant Man, Pow Pow, FNG Tater Tot (formerly known as Andrew Webb)

QIC: Alright Alright


PAX rotate doing maximum pull-ups while other PAX do the following exercises…

SSH x29

IST x29

Overhead Claps x29

Monkey Humpers – not 29

Merkins – not 29

Mosey to Quad also known on this day as Bethpage Black

Partner up for Dora

272 reps for each exercise (the number of strokes Brooks had in this victory); other partner runs to flag pole and back

Plank Jacks

Gorilla Squats

Alternating Shoulder Taps

Mosey to Parking Deck to relive Brooks’ 2018 PGA Championship victory at Bellerive.

This victory took Brooks 264 strokes, so we did that many reps of each exercise, or tried to.  No one was able to complete these.  The other partner ran up two ramps and back down.

Pickle Pounders


Alabama Prom Dates

(These exercises were selected because Tiger was Brooks’ toughest competition in the 2018 PGA Championship)

This workout was particularly tough because it was a large number of reps of exercises that we don’t do very often.  Let’s keep mixing these in.

Welcome to Tater Tot, and #tclaps to Pow Pow for another EH.  Dude is killing it.

Mondays are for Mutt Rucking

DATE: May 20

PAX: Sweet Baby, Ant Man, Ina, Rump Roast,  Oo-de-Lally
QIC: F150

AO: Flagpole Hill

2.57 miles
15:20 pace

25 hand tap merkins
25 squats

20 Imperial Storm Troopers
20 curb merkins

Just Wait ’til Next Week


Ant Man, Gold Digger, Pow Pow, and Rump Roast joined YHC in the gloom. Attendance was piss poor, but we had a good time once we all found each other. Rest of y’all wait till next Saturday.

SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
One partner does burpees while other partner backwards runs up two levels of garage until they’ve done 100 burpees combined.

10 Burpees. Jog one ramp. Bear Crawl one ramp.
10 Burpees, 25 Merkins. Jog. Bear Crawl.
10 Burpees, 25 Merkins, 50 Lunges. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs. Jog. Bear Crawl
10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats.

Alabama prom dates x20
WWII SUs x15
Freddie Mercury x20
Rugby SUs x10
Flutters x20

YHC rolled up to an empty parking lot at 6:58. Gold Digger followed in soon after. After a brief discussion, we agreed to go to Bubba’s in lieu of a workout given the circumstances. Ant Man rolled in in Ant Man fashion, and he was on board with the plan leading us to stand in the rain for a second, grab a picture, and mosey off. Ant Man made the point of checking the parking garage for PAX who went there instead and lo and behold we found Pow Pow and Rump Roast. (always wait by the original AO unless otherwise instructed by the Q).

We ultimately got started a little late, but everyone drudged through the burpee heavy workout. Not too much mumblechatter during the workout itself, but we had 100% attendance at Bubba’s afterwards.

Baby Ant Man is doing well. Rump Roast made a comment that the first couple weeks of parenthood give you a false sense of security, which instilled some fear in Ant Man.

Pow Pow informed YHC that EY’s paternity leave policy is 6 months now, so watch out ladies…I’m looking for that PTO. We also raised the question as to how many months you’d get if you impregnated two separate women at the same time.

3-22 Arm Beatdown




PAX: Schnitzle, Alright Alright, Sex Panther, Ice Box, Rump Roast, My Space, Ant Man,

QIC: Thunderlips

AO: Caruth Park




Arm Circles x 1 Min OYO

SSH x 30 IC

Merkins x 20 IC

Seal Jacks x 20 IC

Wide Grip Merkins x 10 IC

Mosey to playground soft top


64 Burpees 20x(3)+4 on last set

32 dips & 32 merkins

MoSey  to field

16 jump squats

8 flying merkins

Final Four

Bear Crawl to stations

1. 20 merkins

2. 10 burpees

3. 20 jump squats

4. 20 lunges ea side

3 Gassers length of soccer field


Flutters 10 IC x 3

Dolly 10 IC x 3

Rosalita 10 IC x 3

LBS’s x 10 IC x 7 IC x 5 IC x 3 IC


Circle up to pray.


There was some march madness mumble chatter.

QIC disclosed he hates running long distances so rarely will he ever Q a running intense session.

QIC was admonished for concluding 1 min early.

Drawing a blank on anything else that was discussed…


1. Next week F3 focusing on Mental Health and Depression…

2. Saturday Morning – 3-23 Q @ 0700 Burleson Park – QIC – IceBox