Thunderstruck by ICEBOX

THE SCENE: 65 light thunderstorm
AO: Burleson Park
Olympic Theme – disclosures/warmup
Chinese National Anthem – warmup

Three 6 Mafia, Poppin My Collar- back plank + dip with “poppin” (36)

Queen, We Will Rock You- T claps + burpees with “we will” (16)

Randy Houser, How Country Feels- paint the lines

Lloyd Banks, Beamer Benz or Bentley- plank + zebra plank with “Bentley” (29)

Brantley Gilbert, Kick it in the Sticks- run to the next level of the parking deck, burpee, run back, burpee, repeat

House of Pain, Jump Around- alternating leg lunges + jump with “jump” (86)

KC and the Sunshine Band, That’s the Way I Like It- plank + merkin with “uh-huh” (87)

Adelitas Way, Notorious- run up a level on the parking deck, 10 squats, run down, 10 squats, repeat

Snow, Informer- star skaters + SSH with “boom” (48)

Haddaway, What is Love- Imperial Storm Troopers + burpee with “hurt me” (28)

Bachman Turner Overdrive, You Aint Seen Nothing Yet- suicides

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

6 PAX – AlrightAlright, Teasip, Coach K, Chairman Mao, F150
Q: Icebox





Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
SSH x25
ISTs x12
Hillbillies x12

Mosey to the Parking Deck

Iron Hulk – 1:4 ratio of Merkins to OH Air Press. Ascending to 10:40 ratio.

Burpee Back Mountain – Partner up, one partner runs backwards up two ramps/one level of parking garage and then back down, while the other partner performs burpees. Flapjack. Continue until 100 cumulative burpees.

Ring of Fire – Flutter kicks, 120 reps
Ring of Fire – Makhtar N’Diaye, 60 reps

Lt. Dan modification – 1:4 ratio lunges to T-merkins. Lunge walk up two levels of parking deck.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Isolated lunges, 6 each leg

Mosey back into the parking deck
Merkins – 100
Squats – 200
LBCs – 300

Homer to Marge
Rugby Situps
Box Cutters

20 PAX –Plus One, Obama Care (FNG), Kitty, Splash, Carmen San Diego (FNG), Tootsie (FNG), Podcast, Goldie, Eruizone, AlrightAlright, Chairman Mao, Ina, Icebox, Neutered, Boomer, Foretran, Sleeveless, Coach K, F150
Q: Pepper


Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.


coupons merkins how many

THE SCENE: 66 clear
AO: Caruth Park
Hillbillies IC x10
Goof Ball IC x 20
Annies IC x 30
Windmills IC x30

Mosey around the walking trail

Partner workout:
Rd 1
P1 Sprint to each parking landing, 35 merkins down and back (7 stops total)
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in

Rd 2
P1 Lunge walk to each parking landing, 35 Shoulder taps flag pole and back (3 stops total)
down and back
P2 Elf on a Shelf

Reverse crunches IC x25

9 PAX – Aaarrrggghhh, AlrightAlright , Gold Digger, Special Sauce, Coach K, Ina, Teasip, Chairman Mao
Q: F150


There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.



Biathlon #katytrailthursday Edition

THE SCENE: 67 cloudy
AO: #katytrailthursday & SMU
SSH x25
IST x15
Overhead claps x15

Mosey to katy trail for some cross country skiing

Start with biathlon:
   Quarter mile “lap” followed by “shooting” from the prone position (10 merkins, 20 LBC)
   Quarter mile penalty lap for “missing targets” with 10 punishment burpees
   Quarter mile lap followed by shooting from the standing position (20 step ups, 20 overhead air press)

On to the skiathlon
   Indian Run down a quarter mile and back a quarter mile.

Back to the biathlon
   Quarter mile with T-merkins x12, Uptown crunch x12 Carolina dry docks x12)
   Quarter mile with penguin crunch x12 and Freddie Mercury x20

Last quarter mile with some scissor abs x12 in honor of Aaarrrggghhh
Some Aggies in the outfield (aka the bird) x12 in honor of Aggie Baseball opening weekend tomorrow.

#backblast for the bootcamp #beatdown with Coach K and F150

Mosey to Quad for the Starfish: Start in center of quad with four paths.
   Bear crawl / crab walk out to end of path, do exercise, bear crawl / crab walk back to fountain do a burpee. Repeato to the next path.

Rd. 1 – 5 reps  Bear Craw/Crab Walk to center of starfish 1 burpee
Rd. 2 – 10 reps  Bear Craw/Crab Walk to center of starfish 2 burpee
Rd. 3 – 15 reps  Bear Craw/Crab Walk to center of starfish 3 burpee

Path 1: merkins
Path 2: squats
Path 3: wwii sit-ups
Path 4: Carolina drydocks

Smu Blvd Stroll: walking lunge down the Blvd doing a burpee at every tree you pass.

Single leg deadlifts x20
Single leg lunges x20

SMU Blvd Stroll back

  Uptown Crunches left side x10
  Uptown Crunches right side x10

Mosey back to la Madeline to meet the rest of the PAX


12 PAX – Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, Gold Digger, Goldie, Ina, Isaiah, Pepper, F150
Q: Teasip & Coach K




Until Splash is done or 45s

THE SCENE: 46 misty and foggy
AO: Caruth Park
Mountain Climbers

Mosey to softop playground

5 pullups at playground
crabwalk over the bridge

Mosey to “children dancing” statue
Bear Crawl to park bench
Mosey to running trail
5 burpees
Mosey to start
Repeat 4 times

Find a bench
10 step ups
5 down and up inclined merkin
5 down and up derkins
5 dips
work backward to 1

Mosey over to tennis courts
Line up on double out line
Rd. 1
Paint the lines starting from far end, run backwards back to start, hit every line

Rd 2
Lunge walk on court, 10 merkins in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Rd. 3
Lunge walk on court, merkin slide walk in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Uptown Crunch both sides
Rugby situps

Mosey to flag pole
25 yard sprints

14 PAX – Teasip, Neuter, Coach K, AlrightAlright, Eruzione, Spider Man (FNG), Aaarrrggghhh, Special Sauce, Fortran, The Gambler, Spread, Chairman Mao, F150
Q: Splash

Aaarrrggghhh Dirty McDeuce maybe more

THE SCENE:  39 light drizzle
AO: Glencoe Park
SSH x 20
IS x 15
Side-lunge (stretch) x 10
stretchy back thing with claps x 10
Merkins x 10

Glencoe 5x5x5x5- 5 pull ups, 5 swirkens, 5 gorilla jumps, 5 sets

Mosey over to the bleachers

Dirty McDeuce- Alternate step ups, LBC’s, single count merkins (4 sets of 12 reps each)

Mosey to tennis courts

Tennis Courts
Rd 1.
Bear Crawl to middle and ten single count merkins, crabwalk other half and 10 WWII. Walkcrab back to middle with 10 WWII, crawl bear other half with 10 merkins.
Rd 2
Lunge to half court with 10 merkins, reverse lunge other half with 10 merkins, same thing on way back.
7 addition merkins to get to a clean 140 for the day.
Rd. 3
Broad Jump across court and Burpee Dan back. Planked for some rest and through in 7 J.Lo’s. Paint the courts.
Finish strong

Uptown crunch left and righ x12
LBC x12
Homer and Marge
Pickle pounders.

10 PAX – Icebox, AlrightAlright, Coach K, Chairman Mao, Ant Man, Teasip, F150, Pepper, Boomer
Q: Aaarrrggghhh

Shared about men in need of prayer and prayed for them. Great workout men!

much mubblechatter was made about the Qs counting ability, even perhaps times to try to make the Q stumble.


Chairman Moa’s Kickoff to F3 Dallas Olympiad

THE SCENE:  45 clear
AO: Burleson Park

21 PAX – Aaarrrggghhh, Splash, Panda, Gold Digger, Ina, Eruzione, AlrightAlright, Icebox, Ant Man, Plus One, Fish Sticks, Neutered, Coach K, Teasip, Boomer, Isaiah, Podcast, Hotty Toddy, Sleeveless, F150
Q: Chairman Mao


Chairman Moa was let down my many PAX who were going to bring a speaker but failed to do so. It would not be the Olympics without some technical difficulty. Great beatdown for our new member Fish Sticks, who is another Aggie who has joined F3 Dallas. Medals were discussed and awarded for each team and for All round.

Coach K and Carolina Tribute

THE SCENE:  33 mostly clear
AO: #KatyTrailThursday
Side Straddle Hops x x36 to honor Dean Smith’s years at Carolina who passed away 3 years ago yesterday.
Imperial Storm Troopers x15 for Roy Williams’ years at Carolina.

1/2 mile Bataan Death March, 6 merkins (one for each Natty)

8 mile abs (for the 8 miles of Tobacco Rd between Duke/Carolina):
Freddie Mercury
Penguin Crunch
Flutter Kicks

1/4 mile

19/20 reps for the first year of the rivalry (Carolina won 36-25)
Irkins x20
Dips x19
Derkins x20
OHD Claps x19

U-ptown Crunch x10 each side
N-olan Ryan x10 each side
C-arolina Drydocks x20

1/4 mile

Gorilla Squats x23 (GOAT)

1/4 mile

Carolina Drydocks x25 (Carolina leads all time 135-110)
Rugby Sit-ups x15

1/4 mile

Mosey back for COT and prayer


6 PAX – AlrightAlright , Ant Man, BOOMER, Chairman Mao, Teasip
Q: Coach K


Plenty of back talk as expected. If we put as much energy into the run as we did mouthing off we might’ve gotten an extra half mile in as planned

February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week

Martin Family Band Jam

THE SCENE:  34 clear
AO: Glencoe Park
SSH x20
Hillbillies x20
Hippies x20

Mosey with the flag to the bleachers on the open field

Billy Idol, Mony Mony (67 Mony’s) – hold back plank + dip on Money

Junior Walker, Shotgun – bear crawl native american

Michael Jackson, Beat It (57 Beat It’s) – flutter kicks + WWII sit ups on Beat It

The Temptations, Get Ready (20 Get Ready’s) – SSH + burpee on Get Ready

Funktown America, Celebrate (37 Celebrate’s) – squats + jump up on bench on any variation of Celebrate

Kool and the Gang, Lady’s Night (52 Night’s) – plank + merkins on any variation of Night

Gretchen Wilson, Redneck Woman – suicides (run to goalpost 10 monkey humpers return to bleachers 10 more, rinse and repeat until songs end)

The Spencer Davis Group, Gimme Sold Lovin (28 Gimme’s) – inch worms + Carolina Dry Docks on Gimme’s

The Isley Brothers, Shout (85 shouts) – Freddy Mercury’s + LBC’s on Shout

Rural Route 3, He’s Still My Buddy – Tunnel of Love


9 PAX – Aaarrrggghhh, AlrightAlright, F150, Chairman Mao, Teasip, Coach K, Isaiah, & Highlighter from NC
Q: Icebox


on this cool morning there was much mumble chatter about the wonderful TX weather…60’s on Saturday and 34 on this great gloom.  Highlighter joined us from NC and he did to disappoint with his brightly colored orange F3 shirt. Did we even know that F3 shirts came in any other color but black/grey/or navy? As our fearless Q, DJ Icebox, led us we imagined him sitting at home counting each of the words for the exercises that we pushed through. Chairman Mao suggested that our Q could go to lyrics and do a search, but that would not be as fun. AlrightAlright wanted clarity on whether we were to exercise on only specific words or on any variation of the word our Q commanded…is on night or tonight or both?

February 9th & 10th F3 Dallas is honoring the Winter Olympics with a F3 Dallas Olympiad. Our opening ceremonies will be at Ozona Grill and Bar on Friday night. This is a special 2nd F Happy Hour to bring your wife, girlfriend, etc. On Saturday, February 10, we will have the opening day of games during our workout. Mark your Calendar and reach out to other men to introduce them to F3. We will be split up into teams where points will be awarded through the workouts. Teams will be announced in the coming week.

Clear eyes and full hearts AlrightAlright

THE SCENE:  59 cloudy
AO: Burelson Park
SSH x35
5 punishment burpees for Chairman’s tardiness
Imperial Storm Troopers x15
5 punishment burpees for C+’s tardiness
Merkins x10
Monkey Humpers x5

15 PAX gathered with clear eyes and full hearts for a beatdown led by Coach Taylor.

Here’s how it went:Dillon Death March (PAX at the back does 3 burpees) – this led us to Hillcrest then south and back east to the quad

Jason Street to the hedges – (Lieutenant Dan: 4 lunges, 1 squat, 8 lunges, 2 squats, etc.) – Crucifictorious while you wait (Iron Cross)

Saracen Arm Circles x20 forward x20 backward
Dillon Death March with 5 merkins to West Dillon (soccer stadium)
Panther Crawl (bear crawl) 100 meters on the track
Money to bleachers
Smashmakers (Claymakers) x10 each leg
Dips x10
Irkins x10
Riggins brother partner run (Partner 1: run 400m, Partner 2: plank, flapjack) – the Q ran 2 laps and each of the PAX that he passed on the second lap had to do 5 burpees and so did the other Riggins brother
Dillon Death March to East Dillon with 5 merkins
Lion Crawl (Crawl bear) up the stairs and bear crawl back down
Arm circles for Vince
Native American Run to Philadelphia (Playground)
3 lines of 5
3 PAX do 5 pull ups, then rotate to the back of their line other PAX complete the following exercises over 5 rounds (total 25 pull-ups for each PAX): Tami Taylor Merkins, Landry Squats, Saracen’s Dad sit ups, Buddy Garrity beer twists, Billy Riggins Burpees


15 PAX – Goldie, Gold Digger, Eruzione, Neutered, Special Sauce, splash, Plus One, Travis, Chairman Mao, Icebox, Coach K, Podcast, C+, Triple Shift
Q: AlrightAlright

F150 shared as he has been reading through Scripture in the Old Testament how God has used a lot of jacked up men in history. We are all leaders either within our families, jobs, or elsewhere. Let’s be men that influence others and reinvigorate men to be men.

-Lots of complaining from the PAX during Panther Crawls, genuine fear during Lion Crawls
-some general whining about too much running
-it was clear that not many of the PAX were die hard fans of the show
-Icebox’s M touched Dirk last night. Ask him for details.
-Podcast has recently moved to Bedford, so expect to see more of him on Saturdays, maybe we can get him to Q
-54 PAX this week ties a record. Pretty impressive stuff gentlemen. Great work.

AlrightAlright shared about February 9th and 10th special weekend. We will have a 2nd F Happy Hour on February 9 at Ozona Grill and Bar. This is a special HH to have M’s,  new men, and those that have not been to a workout in a while join us. On Saturday we welcome back all our new men and brothers who have missed workouts…we will welcome them with Kotters. Mark your Calendar and begin inviting men today.