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


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

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

Rainy Veterans Day Ruck

PAX: Ultra, Rump Roast, OSHA (FNG)
QIC: Ant Man

AO: Flag Pole Hill

2.54 Mile Ruck in 54 Mins (with a little bit of accidental overtime). It was tough to get out of the fart sack this morning but definitely worth it. QIC tried to come up with an excuse to go directly to Dallas Diner but AlrightAlright was there to call him out. Remember our workouts are held rain or shine, heat or cold.

QIC prayed us out and thanked all of the veterans past and present for their service.

Come out tomorrow and Wednesday for the Q of the Year competition.

29 for 30 Beatdown

PAX: Sally, Icebox, Teasip, Rump Roast, Ant Man, Oatmeal
QIC: F150

AO: Glencoe Park

Within our workout this gloom.

30 exercises with a partner 30 reps
1. Side Straddle Hops IC x30
3. Merkins
4. Squat Jumps

5. Flutter Kicks (4 count)
6. Shoulder Press w/ Coupon
7. Monkey Humpers

8. Elf on a shelf w/ Coupon
9. Skull Crushers w/ Coupon
10. Lunges (4 count)

11. Hello Dolly
12. Mountain Climber
13. Al Gore (30 Sec)

14. American Hammers
15. Diamond Merkins
16. Prisoner Squats

17. Imperial Storm Troopers IC x30

18. Penguin Crunches (4 count)
19. Triceps Extension w/ Coupon
20. Step Ups

21. High/Low Planks (30 Sec each)
22. Abyss Merkins
23. Box Jumps

24. Big Boy Sit-ups
25. Carolina Dry Docks
26. One legged squat (15 each leg)

27. Superman
28. Wall Sits (People’s Chair – 30 sec)

29. Rugby Situps

Plenty within the exercises above.

YHC share with the PAX about the great success of the Flower Mound AO and Rocket Man’s leadership. We will be clown caring to FB the first three Saturday’s of December for those PAX interested in going. YHC challenged the men to be looking around at men in their neighborhood, work place, or circle of influence to see who needs to be encouraged during these months as the darkness of the day is longer and depression seems to come about more.

YHC did not plan for 7 PAX to arrive ready to workout, this is higher than most Friday workouts, seeing that it was cold (49 degrees, felt like 38 accord to TWC). There was much to say about starting with SSH and not having any ISTs so YHC waited until the ½ way point when the mumblechatter was highly asking for such to add to this workout. What started off pretty simple added more difficulty as the PAX added Coupons to a couple of workouts. We made it through 28 of the original 30 workouts planned, we left off Burpees and Frog Jumps as they were the final workouts and we were out of time. Great workout for the PAX this gloom.



11 Pax made the right decision (a month ago) to get after it in the gloom: AlrightAlright, Gambler, Spread, Special Sauce, Ant Man, F150, Rump Roast, Aaaarrrggghhh, Ina, Oatmeal, QIC: The (Scranton) Strangler [Nashville]

Warm Up:

Mosey around the park – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Overhead Press – 35 SSH

Partner Off 1’s and 2’s

Thang 1 – Park Benches

Partner 1 runs the sidewalk to the Flag and back while partner 2 does completes 10 merkins 12 Dips 15 Squats continuous. Switch when Partner 1 gets back. Each Partner did that twice.

Thang 2 – Soccer Field

-Everyone together – walking lunge to the half way mark and run the remaining distance (flutter kick till all in)

-Lunge back to the half way mark and run the remaining distance (flutter kick till all in)

-Bear crawl the entire length of the field

-11’s –  Start with 1 Merkin – backwards run the length of the field – 10 Burpees – Forward run to the starting point (PAX did this till the Q got tired).

Thang 3 – Time Wasters

-Plank Circuit

-Pushup and Squat Variations

-Plank Circuit

-Pushup and Squat Variations

-Pause Squats


Mosey back to the flagpole

F3 Dallas: Thank you all for allowing me the opportunity to serve. I look forward to moving down to the area and working out/getting to know you all in my transition from a Volunteer to a Texan. PS I apologize for the delay – honestly, I completely forgot.


The (Scranton) Strangler

Mutt Ruck Monday – 11/5/18

PAX: F150, Ant Man
QIC: Oatmeal

AO: Flagpole Hill


Approx 2.5 mi ruck with mutts.

YHC prayed us out.

Ant Man was a late arrival, but PAX were happy to have another mutter rucker.  Chatter about upcoming election and junk texts received by various candidates for office.  PAX were inspired/startled by random patron praying loudly in the park at end of journey.

1. Something about going to see Bohemian Rhapsody this week.

Back last for Saturday November 3

PAX: Coach K, Icebox, Teasip, Ant Man, Chairman Mao, Fish Stick, Spackle (Greenville), JK2 (Charlotte),
QIC: Rocket Man

AO: Burleson Park

Side straddle hops x25
merkins x30
willie mays x14
raise the roof x20

PAX were led to the fountain where they drew cards to pick exercises for an Indian Bear Crawl circuit. (One PAX crawls to the front of the line, then the next etc. in Indian Run style. Each time a PAX passes your place in line you do whatever the exercise that the Q has chosen. ) PAX did lunges, mountain climbers, and smurf jacks during the circuit.

Next PAX were led to the top of the parking garage where Doras were the name of the game. In groups of three PAX did 200 merkins, 300 squats, and 400 burpees. Q changed burpees to single count plank jacks due to time.


1. 2nd F TBD. Check Band for details.

Alright’s Favorite Things

PAX: AlrightAlright, Belk Bowl, Helmet, Special Sauce, Aaarrrggghhh, Teasip, Rump Roast, Ant Man
QIC: DJ Icebox

AO: Glencoe Park

SSH X 20
IST X 15
Daisy Pickers X 10

OutKast- hey ya, SSH + burpees with “hey ya” (22)
DJ Khaled Ft Rhianna, Wild Thoughts- back plank + dip with “wild” (53)
Queen, Bohemian Rhapsody – P1 jump rope, P2 10 pull-ups, switch
Beanie Sigel, Feel it in the air – Freddy Mercury’s + rugby sit-ups with “air” (32)
Queen, fat bottomed girls- P1 jump rope, P2 20 LBC’s, switch
Panic! At the disco, High Hope- plank + merkin with “high” (31)
JT, Sexyback- flutter kicks + yeah thrusts with “sexy” and “go head be gone with it” (72)
Selena Gomez, Wolves- Superman’s +T merkin with “you” (30)
Jawga Boyz, All the Girls Wanna Ride- Chairman Specials
Queen, Another One Bites the Dust- P1 jumps rope, P2 5 pull-ups, switch
Queen, We Will Rock You – SSH + burpee with “we will”

Included above

Didn’t do as good of a job as I wanted to of getting my message out so I’ll try it here: Q’ing is fun! If you’re new at it don’t hesitate to reach out to others for ideas, I text Alright Alright all the time about things I’m thinking about and there are others who are happy to help. The important thing is that you try and we’ll support you through it. That is until you get the hang of it and then we’re going to be a bunch of smart asses to you.

As promised to Rump Roast there was no running. To get our cardio we used a heavy dose of jump rope, to make it even better for Alright Alright we listed to various Queen songs while we did it. AA had some words for the Q but he made me crawl bear upstairs a couple times so he had it coming. Not a ton of mumblechatter since we were sucking wind and listening to a sweet playlist. Special Sauce had some words about the Beanie Siegel song and how I don’t get any slow jams at home anymore but I mostly ignored him.

Tried to console Teasip on the A&M loss but we couldn’t tell which team was which because they and Miss St wore the same jerseys for the game.

1. Nominate for Q of the year!
2: vote for volunteerism or college football watching

3 Mutts and 6 PAX

PAX: Walmart, Icebox, Oatmeal, Ant Man, Rump Roast
QIC: F150

AO: Flag Pole Hill

Squats x10 IC

We began to ruck with the mutts pulling us along.
1.6 miles
at the 1/2 mile mark the PAX did 10 Squats, Merkins, Mountain Climbers
16:13 /mile


F150 Challenge the PAX to be men in each relationship they are part of.

The morning started off looking like there might be only 2 Mutts and 2 PAX. F150 thought maybe the second workout at Germany Park had interested many of the PAX, but others joined just as he gave the disclaimer. There was much Mumblechatter about how much better the cold was than the cold and ran.