The DJ’s Birthday Beatdown


Sweet Baby Aaarrrggghhh AlrightAlright Rump Roast PowPow Sally Draper Oatmeal Gold Digger Teasip Goose (Willie Loman from Columbus) joined YHC for my bday beatdown

Here’s the thang

Warmup: SSH, IST, windmills

Burpee mile: at own pace, run 1/4 mile, 12 burpees, repeat 3 times. Once finished picked up the six and did 10 more burpees for kicks

Arms by Mrs Icebox:
20 lil baby arm circles forward
20 lil baby arm circles backward
20 lil baby arm pulses thumbs up
10 lil baby arm pulses thumbs down (stopped at 10 because most of the PAX couldn’t keep their arms up anymore, YHC included)


Five reps of the following 7 times
Rugby sit ups

Money to tennis courts for a couple of rounds of paint the lines and some Mary

Thanks to everyone who came out to help me start my bday off on the right foot. Pumped to be in better shape at 35 than I was at 25 (not saying a whole lot about my 25 YO self…)


Q Sources Wednesday night and Friday lunch
Happy hour in splash’s front yard Friday

Rump & Co. is growing… Come and join us!

Date: 6/6/2019
Temp: 71
Weather: overcast and some sprinkles to start us off

Count-off & Name-O-Rama:

PAX: Sex Panther, Special Sauce, Gold Digger, Chairman Mao, and Pow-Pow
QIC: Rump Roast

AO: Burleson Park

F3 Disclaimer & Welcome: Given

SST x20 IC
Ranger Merkins x16 OYO
IST x20 IC
Dancing Bears x10 IC
Cotton Pickers x 10 IC
Mickey Mouse Merkins (WDW) x 8 OYO

– Moseyed to the east end of the park for “Wheel of Merkins” 10 count, 40 total
– Sprinted across the field to the tennis court Prayer Squats x25 IC
– Partner Shrugs x3 set each 12 reps each set

Tha Thang:

Long Lost Cousin to Burpeedan
1x Burpee + 4 step/count Bear Crawl across the tennis court
2x Burpee + 4 step/count Bear Crawl across the tennis court
3x Burpee + 4 step/count Bear Crawl across the tennis court
4x Burpee + 4 step/count Bear Crawl across the tennis court

– Sprint back to the far east end of the park

Modified, backwards, Lazy Dora
(an estranged and despised retaliative of Dora 1-2-3)
Partner UP

60 Merkins (PAX seemed tired of Merkins so we changed it up… Omaha’d these to Burpees)
P1 10x Merkins/ P2 Plank it out

100 LBC’s
P1 20x LBC’s / P2 6” Leg holds / or Flutters

200 Squats
P1 25x Squats / P2 Squat hold

We went backwards and started with squats. For time, we modified counts from 300, 200, 100 to above.

Circle of Trust (CoT):
Thanks to the guys that came out and posted. Even with THREE work out choices (the convergence across town, the normal AO, and 2nd CT) this was the largest turn out for a #2ndCT so far! I believe all would agree it was a helluva beatdown with just enough running, legs. and upper body. Way to get better men; thank you for coming out to join us. The Rump prayed us out.

Rump rolled in at 0529 and a half which was weird seeing how I left home early??? When I saw the size of the crowd I almost wondered if I had shown up to the wrong AO on accident! Especially when I saw @Special Sauce (Thanks for coming out to so show support). So, I pretty much had to get right to it.

We circled up, I made the disclaimer and we got started with SSH’s to not disrupt the chi but then upped the Ranger Merkins from our normal 14 to 16 to get everyone’s attention! The Mickey Mouse Merk’s / Walt Disney World had some mumbling from Sauce and Gold Digger about not getting the WDW connection (I didn’t explain) till after the workout. The Dancing Bears I knew would bring jokes but I’m keeping those. During the sprints across the field, I got some pushback on the “running” which I replied that I never said there would be no running. The BearPee’s killed most mumble chatter, that is a legit routine… Should we go to 5 or 6 next time?!?!

Q Source tomorrow @ 1130, usually Preston Center-ish
2nd F next Friday 6/14 location TBD
Remember tomorrows work out will be at Lake Highlands | Moss Haven Elementary school @ 0530

Doubletime… sort of

PAX: Draper, Gold Digger, Sally, Tater Tot

QIC: Alright Alright

A small crowd gathered on Monday morning for a nice humid run. Everything went well for the first 1/2 mile of the run.  And at that point the group got split up, and took some new routes.  One PAX learned that running out to Skillman and back is not the most efficient route.  But he found his way home.  We all enjoyed fellowship and some enjoyed cervezas after the run.

Lap Ladder

DATE: 5/30/2019

PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina

AO: La Madeleine


SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Mosey to the track for the lap ladder

400 m run – Merkins x 5 IC

800 m run – Merkins x 6 IC

1200 m run – Merkins x 7 IC

1200 m run – Merkins x 8 IC

800 m run – Merkins x 9 IC

400 m run – Merkins x 10 IC

Total of 4800 m = 3 miles

Mosey back to La Madeleine

Sky Crunches x 15 IC

Rugby x 10 IC

LBC x 15 IC

YHC prayed us out.

Not much mumble chatter as we were pretty spread out during the running portion of the workout.  We got over 3.5 miles in so a solid morning of work.

1. QSource Friday

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.

#doubletime 5-20-2019

DATE: 5-20-2019

PAX: Peppa, Gold Digger, Alright Alright, Sally, Sex Panther
QIC: Thunderlips

AO: Flag Pole Hill



5 mi run



YHC Prayed us out

Muggy humid morning – no wind.  Gold Digger and yhc cleaned up the rear of the pack.  There was lots of storm debris and Sally decided to hurdle all of it.   Peacocks were out in full force.  Goforth Rd. was in the middle of getting a new asphalt top coat, so it should be in great shape for future #doubletime (or roller blading if that’s your thing).  You don’t have to worry about stepping in potholes anymore.

Gold Digger and YHC Splits:

1 mi – 7’08”

2 mi – 8’42”

3 mi – 8’58”

4 mi – 9’28”

5 mi – 10’00”

Friday Q-Source – details TBD

Doubletime Hills

PAX: Coach K, Sex Panther, Chairman Mao, Ina, Gold Digger, Sally, Peppa, United
QIC: Oatmeal

AO: Flag Pole Hill

PAX began #doubletime as usual with normal loop through wetlands and back to Goforth, past Gold Digger’s peacock farm gathering at the base of everyone’s favorite hill after picking up the six.  From here, YHC commenced a hill-tastic suicide drill.  PAX were instructed to run at “race pace” uphill, turn around and return to the bottom of the hill at each inlet of Goforth Cir, at Bargiames, where YHC had PAX turn right and run to Deer Trail and back down to hill to starting point.  The last length of the suicide was to the top of the hill at White Rock Trail, turning right and running back down hill.  Noting time when all PAX made it back down hill, YHC had PAX run to White Rock Trail once again before heading back to the park.  Being the HIM’s that we are, PAX and YHC arrived early to the rally point so to quietly pass the time, YHC had PAX run three hill repeats until ruckers rallied and time was called.

Still managed to get in 5 miles!!

YHC prayed us out.

PAX seemed to love YHC’s announcement of hill workout.  There was a little weeping and gnashing of teeth, but mumblechatter faded as the Hill worked its magic.  Common complaint to slowing down runners during #doubletime are the hills, so YHC thought it a good strength builder to face our demons.  Hill repeats at end of workout were a crowd favorite!


DATE: Tuesday 5/14/19

PAX: Pow Pow, Peppa, Teasip, Coach K, Special Sauce, Gold Digger, Oatmeal, Eli, Sex Panther, Icebox, Rump Roast, Thunderlips, Small Things (FNG)
QIC: Sally

AO: Glencoe (Fo Sho) Park

SSH x 20
IST x 15
Daisy Pickers x ?10

Mosey to goal line of football field


Group running / agility work:
On your stomachs;
On 3, run to first light pole. Then on your stomachs; wait for 6
On 3, run to second light pole. Then on your stomachs; wait for 6
On 3, run to goal line. Then on your 6; wait for 6

Reverso back down the field, but this time on your 6 instead of on your stomach

Reverso back down with one sprint down the length of the field

Partner Dora 1-1
Partner up; 1 partner runs to midfield and back, the other completes exercises

150 T-Merkins
100 Prisoner Get-Ups (from on your 6 to standing without using hands)

Tunnel of Love x 2

One more run down the field using the lightpoles to get on your stomach; started the first two with an army roll to the right and to the left prior to running

Mosey to Basketball Court

+Burpee broad jumps
+Bear Crawl and Crawl Bear
+Lunge Walk and Crab Walk
+2-line suicides (mid-court and full)

Mosey to Tennis Court

+Paint the Lines; Bernie style (1/2), normal (1/2)
+Suicides x 2 (long and short)

Low flutters
Dr. W’s (8)
Rugby sit-ups (slow and in control)

Gave thanks for all that we are able to do and all of the blessings we have; asked for guidance, safety, and servant’s mentality. Asked for help for those in need.

Welcome to FNG Small Things (First concert and theme music of his childhood was Blink-182)

Day started off like normal, with Rump and Sauce screeching into the parking lot at 5:30 on the dot. Heavy beats heard from the Rump Truck. Additionally of note, Coach K got out of his truck at least a minute earlier than he normally does.

An FNG rolled up, just like Oatmeal planned – except it was a different guy than he thought. Pleasant surprise as the other FNG had texted Oatmeal 15 minutes earlier with the “not this morning” text.

On the first exercises, some heavy initial resistance to putting oneself in the muck. It gradually became apparent that it was going to happen so we might as well wet down.

Turns out the lightpoles at Glencoe on the sides of the Glencoe football field are not symmetrical.

Modified the Prisoner Get-Ups from 200 to 100 because dang those are hard.

Tunnel of Love was not a fan favorite – completely unrelated, YHC got trapped underneath a couple PAX who just couldn’t quite hold it up any longer.

Coach K crushed the burpee broad jumps; he might have taken 5 jumps to get to the end of the court

Oatmeal stepped up to lead the Bernie Paint the Lines, kudos to him. Unfortunately the task was a difficult one and it turned out to be a rough leadership stint. He eventually offered his resignation after starting normal paint the lines.

DadHacks might be in the running for best Shield Lock name in F3.

Peppa is still on his way to #56InARow

Notable absentees included: Pepper, United, Chairman Mao, Alright Alright, Maverick

1. Sex Panther VQ tomorrow!
2. Q-Source groups Wednesday dinner and Friday lunch; we’re done with Getting Right and are moving on to Living Right. Will be good stuff, see if you can make it out.

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.

Griff Plus

DATE: Thursday 5/9/2019

Conditions: Gloomy

PAX: Sex Panther, Coach K, Alright Alright, Ina, Aaarrrggghhh, Icebox, Pow Pow, Draper, Peppa (from LA), Chairman Mao, Special Sauce, Gold Digger
QIC: Sally

AO: La Madeleine/SMU Track

SSH x 25
IST x 14
Merkins x 15
Squats x ?15

Mosey to track

2 laps / 0.5 miles OYO – run back to pick up the 6

14 deconstructed burpees


“The Griff” plus:

800m forward run
400m backward run
800m forward run
400m backward run
800m forward run
Pick up a 6 when you’re done

Mosey back to La Madeleine

Dr. W’s x ?10
Low flutters x 14

Gave thanks for other HIMs in our life to push us forward; and for doing so faster than we could possibly push ourselves. Asked for faith and guidance to serve and Live Third after our Creator and Community.

Run-heavy day as it was Thursday. Guys hit north of 3-3.5 miles depending on time to finish.

As we were about to start The Thang, the only other guy at the track sprinted by us to his finish line in dramatic fashion, leading several PAX to give him T-claps.

Guys gradually separated by pace, with a few groups of 2-3 forming for support. As guys finished and went back to pick up a 6, groups got larger, leading one PAX to note he felt like a VIP with a crew of bodyguards.

Very light misting throughout the morning made for a nice way to keep cool.

Sincere apologies to all for the degree of profanity in the music – YHC should have known the Spotify playlist called “Get Turnt” would be filthy.

Welcome to Peppa, who is in town from Louisiana for work. He’ll be in town with us for 56 days so has promised to make 55 more workouts.

1. 3rd F service event at Bonton Farms Saturday 5/18. If you are in town, make a real effort now to plan how you can make it out.
2. 2nd F Happy Hour this Friday at Ozona after work
3. QSource lunch Friday 1130 Preston Center
4. Still need a Q for tomorrow!