Iron Grizzcalator

PAX: Coach K, AlrightAlright, Mile High, Teasip, Oatmeal, Icebox
QIC: Sally

AO: Burleson Park

SSH x 15
IST x 15
Seal Jacks x 16 (PAX unsure whether arms go out or in front first)
Mosey to Parking Garage

Grizzcalator up
Partner up: Iron Crosses x 100, Merkins x 40 (team of 3 scaled up to 150/60)
CalatorGrizz back down
Circle up for Mary with Plank taps and side leg extensions
Native American Run up
Partner up: Iron Crosses x 100, Merkins x 40 while other partner runs down and grizzcalators up
CalatorGrizz back down
Circle up: Howling Monkey, then on your 6 for flutter kicks
Back up to level 4 using lunges, 1-legged partner wheelbarrows, reverse lunges, 1-legged partner wheelbarrows, and crawl bear
Circle up for Rosalita Reach-Throughs
Bear crawl up last two levels,  one arm/leg on the curb and the other on the ground and then flapjack
Partner up: Iron Crosses x 200, Merkins x 100 while other partner runs down and grizzcalators up

Mosey back

Prayer of thanks for fellowship pushing us all beyond our individual limits. Prayer for healing for our ailments. Prayer for guidance and direction.

Mumblechatter seemed particularly solid this morning. Included idea to start providing knee braces and pausing for stabilizing movements mid-workout. Another idea included “Sally Says” which will probably make an appearance in a future Q.

1. Happy hour next Friday the 14th. Still accepting bar nominations

Countdown 2 Christmas

PAX: Mile High, AlrightAlright, Aaarrrggghhh, Special Sauce, Teasip, Icebox
QIC: Ina

AO: Katy Trail


SSH x 20 IC
IST x 15 IC
Windmills x 10 IC

Mosey to the trail for Countdown 2 Christmas (19 days away!)

Run 2 intervals (1/2 mile)
Overhead press (single count) x 19 IC
Squats (single count) x 18 IC
LBC (single count) x 17 IC
Angels in Outfield (single count) x 16 IC

Run 2 intervals (1/2 mile)
Merkins (single count) x 15 IC
Iron Mike (single count) x 14 OYO
Flutter Kicks (dbl count) x 13 IC

Run 2 intervals (1/2 mile)
Diamond merkins (single count) x 12 IC
Jump Tucks (single count) x 11 OYO
X Men (dbl count) x 10 IC

Run 2 intervals back (1/2 mile)
Overhead claps (single count) x 9 IC
Lunge (single count) x 8 OYO
Freddy Mercury (dbl count) x 7 IC

Run 2 intervals (1/2 mile) Native American run
Carolina Dry Dock (single count) x 6 IC
Burpees x 5 OYO (crowd favorite)
Rugby sit up (dbl count) x 4 IC

Run 2 intervals (1/2 mile)
T-merkins (single count) x 3 IC
Star Jumps x 2 OYO
Spider man x 1 IC

Mosey back to La Madeleine for a solid cardio day getting about 3.5 miles total

None (did not have time as the countdown took the entire time)

YHC prayed us out thanking God for sending the true gift of this holiday season to die on the cross.

Icebox purchased some new kicks so he could attend more Thursday workouts, he flew down the trail. Teasip again posted even though he was not feeling great and AlrightAlright fought through some pain as well; both finished strong. Aaarggghhh was a bit perplexed with my communication of 800 m runs but eventually realized it was a long distance day; he loved every minute. Mile High was steady throughout the run, picking different paces to jog with different PAX. Special Sauce, still basking in his glory of winning Q of the year, was excited to get some mileage in this glorious morning. Overall a great workout!

1. Happy hour December 14th

Coughing Fit=No Cadence


PAX: Alright Alright, Belk Bowl, Coach K, Icebox, Oatmeal, Plus One,
QIC: Teasip

AO: Glencoe Park

Given (with a great idea from Icebox to have a tip jar…would that make the disclaimer invalid?)

SSH x20, IST x15 and 5 Burpees OYO

It was a cold morning and YHC has developed a self-diagnosed case of the black lung, so there was a lot of movement and OYO counting this morning. Start with a mini circuit at the playground/covered area that included three rounds of: 5 Pull ups, 10 Swerkins, 15 Abyss Merkins and 20 Step Ups.

Mosey to the football field for a Jacob’s ladder of Monkey Humpers and Dry Docks, running across the field in between. Follow that up with three rounds of 4 Corners of the football field (10 Merkins, 20 Rugby Sit-ups, 30 OH Claps, 40 Squats)

Mosey to the tennis courts for an Iron Hulk Suicide (1 Merkin, 4 Air presses, run touch first line and run back, 2 Merkins, 8 OH Air presses, etc. to 10). Next, did walking lunges across both courts, stopping in the middle for 10 high squats, then 10 low squats at the other end. Lunge walk back with 10 full squats  in the middle, which left just enough time for Mary

Penguin crunch x15, Freddie Mercury x20, Rosalita x 15, & Homer to Marge

YHC prayed us out

Not a lot of mumblechatter as the PAX was constantly moving and somewhat sucking wind. The PAX was very thrilled when YHC finally counted in cadence for Mary and was able to overcome several coughing fits to finish counting each set.

1. 2nd F, 2nd Friday Happy Hour on Dec 14 at TBD (Backyard maybe?)
2. Possible CSAUP on Texas Independence Day (March 2)

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

Q of the YEAR Rd 1 Beatdown 1

PAX: Teasip, AlrightAlright, F150, Oatmeal, Chairman Mao, Belk Bowl
QIC: Icebox & Special Sauce

AO: Glencoe Park


Tim McGraw ft Nelly, Over and Over – SSH + burp-ups with “over and over” (21)

TI, Bring em Out- flutter kicks + LBC’s with “bring em out” (68)

Crazy Town, Butterfly- back plank + dip with “come” (48)

Big Sean, Moves – star skaters + Bobby Hurley with “moves” (41)

Empire Cast, Boom Boom Boom Boom- Penguin crunch + yeah thrusts with “Boom” (100)

Schoolboy Q, Man of the Year- plank jacks + merkins with “man” (44)

Special Sauce:
Mosey over to the tennis courts for “20 minutes of mayhem.” The goal here was to be continually moving for the entire 20 minutes.  There would be no dedicated recovery time or “10 counts”, only active recovery. 
The Thang (with an 80’s rock playlist serenading in the background)
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Each Pax Started at one of the corners of the tennis service boxes for bearcrawls and Merkins (rotating clockwise)
Merkins x 5, bc to next corner, Wide Merkins x 5, bc to next corner, Close grip Merkins x 5, bc to next corner, Carolina dry dock x 5, bc back to starting corner
IC Freddie Mercury x10
Rinse and Repeat
Back to the doubles lines for Gorilla Hops (Mix of a squat / broadjump….had to be there).  Width of both tennis courts was 1 rep.
Gorilla Hop x 1
Plank 10 Seconds
Gorilla Hop x 1
IC 10 Leg lifts
Lunges x 1
Plank 10 Seconds
Gorilla Hop x 1
Jacobs Ladder – Forward Run & Backpedal Width of both Courts with Burpees and Squats (1/4, 2/3, 3/2, 4/1)
Line up on center line of tennis court for Side Shuffle Shuttle Run (Doubles / Doubles / Single / Single) x 4
Line back up at a corner of the service area for 2 more rounds of bear crawls and merkins. 



Great showing today, despite the cold temps.  If really didn’t feel that cold once we got moving.  Icebox set the bar high with another solid playlist workout, and the PAX had a tough time with the final vote.  Perhaps an upgrade to his speaker will allow him to bring him the title of QOTY next year (I’ll drop a Christmas hint to his M).  Great to see @ back out on a Tuesday, he just couldn’t miss out on a PNC showdown.  Queen made another appearance on a playlist today, AlrightAlright still is not a fan and likes to make it be known.  Great job by everyone today, lets have a strong showing again tomorrow for AA vs Spread.
YHC Prayed us out

DJ icebox playlist:

1. Rd 1 Beatdown 2 in the Gloom with AlrightAlright and Spread at Caruth Park 0545.

“The Climb” – A Leg Day Special


PAX: AlrightAlright, Pepper, Special Sauce, Icebox, Rocket Man, Walmart, Ina, Sally, Plus One

QIC: Plus One

AO: Burleson Park

F3 Disclaimer and Welcome: YHC welcomed the PAX and provided the disclaimer.

Side Straddle Hop x 25 IC
Imperial Storm Trooper x 20 IC

Warmup Circuit OYO
Pull ups x 10
Merkins x 10
Squats x 10

Mosey to Parking Garage
Native American Run to top and back down to first level
Squats x 25 IC
Burpee Dan Up 2 Ramps (4 lunges per Burpee)
Copper Head Squats x 25 IC
Burpee Dan Up 1 Ramp (2 lunges per Burpee)
Gorilla Squats x 25 OYO
LBC x 25 IC
Uptown Crunch x 15 (both sides) IC
Backwards Burpee Dan Up 2 Ramps (4 backwards lunges per Burpee)
Squats x 25 IC
Freddie Mercury x 25 IC
Backwards Burpee Dan Up 1 Ramp (2 backwards lunges per Burpee)
Copperhead Squat x 25 IC
Lunge the remaining 2 Ramps for the Summit
Dora – Partners alternated between running down corner stairwell and back up other corner stairwell.
Merkins x 150
LBCs x 250
Squats x 350
Mosey back to Burleson park

Sweat Angels x 15 IC (Courtesy of @Pepper)
Leg Raises x 15 IC (Courtesy of @Walmart)

The PAX circled up and YHC took it out in a word of prayer.

YHC made sure the PAX did not skip #Legday. Multiple requests for additional squats and lunges, so much in fact that YHC was extremely close to calling for a zombie walk to Bubbas. None of the Burpee dans were popular but the backwards lunges and decline burpees drew particular ire from the PAX.

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.


Inaugural F3 Relays

PAX: AlrightAlright, Aaarrrggghhh, Ina, Gambler, Special Sauce, Oatmeal, Walmart, Teasip
QIC: Icebox

AO: Katy Trail

Side Straddle Hops x20 IC
Imperial Storm Troopers x20 IC

Before we began everyone grabbed two 2.5 lb weights from my ruck vest, these acted as our baby coupons and batons for the AM

Moseyed over to the track
400M warmup jog

Partnered up, since we had 9 we had 4 teams of 2 and I jumped on the AlrightAlright and jon team as a 3rd wheel which meant I just had to run around and wasn’t really racing because I’m too slow for it to matter.

Race 1: P1 runs 400M, P2 small pulses up with the baby coupons, switch
Race 2: P1 runs 400M, P2 shoulder presses up with the baby coupons, switch
Race 3: P1 runs 200M, P2 did triceps with the baby coupons, switch, and then do it again with another 200M sprint

Intermission: 800M fun run, jog the corners and spring the straight always (Aaarrrggghhh killed us in the jogs, he’s been holding back on his moseying skills)

Race 4: P1 runs 400M, P2 did something that I can’t remember with baby coupons, switch
Race 5: attempted to do a continuous 4X100 relay until all 4 teammates ran 400M…this race failed miserably, some of us ran 400M, some 600, and some 300M…I’ll go back to the drawing board for next time

Mosey back to La Madeline for 20 rugby sit-ups and prayed it out



Thanks to all who came out, it was as fun as running can be. Will keep thinking about ways we can do relay races when we don’t know how many people are going to be at the workout. I now keep baby coupons in the car so if any other Q wants to use them just let me know and I’ll do my best to show up!


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.