Mutt Ruck Monday

Backblast – July 8th, 2019

AO: Flagpole Hill – Normal route

PAX: Icebox, Coach K, Ultra, Griswold (FNG Drew Larson – Welcome!)

So YHC accidentally signed up to Q both workouts this morning and did not know he had done so (technical difficulties with the website). Apologies for any confusion and for missing the preblast.

(Fabricated) Mumblechatter: PAX spent time getting to know Griswold and then discussed the weather.

Welcome and happy 40th birthday to Griswold! He lives way out in Flower Mound (Alright Alright asserted that no one is actually from Flower Mound). It sounds like he wants to plant a workout closer to home, so that’s more opportunities to #giveitaway. Name given because he owns an RV (if you haven’t seen National Lampoon’s Vacation from 1983, then shame on you).

Burleson Omaha

PAX: Ina, Pow Pow, Oatmeal, Chairman Mao, Pepper, Sex Panther, Special Sauce, Rump Roast, Icebox, Teasip, Sally, Capsize, Isaiah, Coach K
QIC: Plus One

AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC provided the disclaimer and welcomed the PAX to the beat down.


SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to parking lot


Bear Crawl to Light Post & Run back

Merkins x 50

LBC x 100

Squats x 150

Lunge to Light Post & Run Back

Freddie Mercury x 100

Low Flutters x 200

Low Dolly x 300

Mosey to playground

Son of  Bench

Dips x 12 IC

Irkins x 12 IC

LBC x 12 IC

Dips x 8 IC

Irkins x 8 IC

LBC x 8 IC

Dips x 4 IC

Derkins x 4 IC

LBC x 4 IC

Mosey to field

Ahoy Sailor

Burpee Dan across field (8 forward lunges to 1 burpee)

Dan Burpee across field (8 backwards lunges to 1 burpee)

Mosey to tennis court

Merkin ring of fire (total of 75 merkins or 5 per PAX)

Burpee abroad jump across courts

Duck Walk back across

Carolina Dry Docks x 12 IC

Lunge across tennis courts

Dora Quacks Like a Duck

Duck Walk across the courts and Walk Duck back

Merkins x 100

mosey to playground

Freddie Mercury x 12 IC

Lance Armstrong (or slightly modified) x 12 IC (both sides)

Homer to Marge

YHC prayed the PAX out.

The PAX were obviously disappointed that Le Tour was to be postponed, but hopefully the Omaha served as a good beat down for a Saturday.

The Mustang Q3 Benchmark

AO: The Mustang

PAX: Aaarrrggghhh, Chairman Mao, Coach K, Icebox, Ina, Oatmeal, Plus One, Pow Pow, Rump Roast, Sally, Sex Panther, Special Sauce, Teasip

QIC: Alright Alright

SSH x25

IST x15

Mosey to The Mustang

The Mustang…

Timer set for 30 minutes.

Run up ramps to top, 20 merkins, run down ramps to bottom, 20 LBCs, run up stairs to top (touch every stair), 20 merkins, run down stairs, 20 LBCs, run across parking deck to other stairs and up the stairs to the top, 20 merkins, run down the stairs, 20 LBCs, run back to start and repeato with 19 reps, then 18, etc.

Final Results:

Alright Alright – 444 reps (3 rounds of 17, and at the top of the ramps for 16)

Q1 & Q2: 444

Coach K – 444 reps (3 rounds of 17, on the third ramp for 16)

Q1 & Q2: 410

Special Sauce – 444 reps (3 rounds of 17)

Q1 & Q2: 444

Teasip – 410 reps (2 rounds of 17)

Q1: 437

Plus One – 393 reps (1.5 rounds of 17)

Icebox – 376 reps (1 round of 17)

Q1: 376

Ina – 376 reps (1 round of 17) 

Q1 & Q2: 410

Chairman Mao – 376 reps (1 round of 17)

Aaarrrggghhh – 359 reps (.5 round of 17)

Sally – 342 reps (3 rounds of 18)

Q2: 342

Pow Pow – 270 reps (1 round of 18)

Sex Panther – 270 reps (1 round of 18)

Q2: 270

Rump Roast – we think made it through the rounds of 19 which would be 234 reps

Oatmeal – Injured Calf meant that a benchmark was not set




Wimbledon Beatdown

AlrightAlright Sweet Baby Sex Panther Coach K Special Sauce Rump Roast Pepper Oatmeal Plus One!

Warmup, SSH, IST’s, daisy pickers

Choice – one lap or 50 burpees

W – Wave of merkins while PAX runs around both courts


I – Iron Hulk (to 10 going with evens)


M – Martin Moroccan nightclub routine, arms out, circle forward X 20, circle back X 20, thumbs down pulse X 20, thumbs up pulse X 10


B – Bataan death march around tennis courts,3 burpees

L – Legorama, holding elbow plank, right leg pulse up X 5, left leg pulse up X 5, right elbow plank left leg pulse X 5, left elbow plank right leg pulse X 5

E – Empty Wheelbarrow, switch at end of court

D – Deconstructed burpees – run down and back squats, down and back leg thrust, down and back merkin, down and back leg thrusts

O – Overhead claps X 20

N – Nolan Ryan’s X 8 each side

Paint the lines

No one picked up on the Wimbledon theme! I know Teasip would have if he would’ve been there

We were moving pretty fast today, not a ton of time for mumblechatter, or maybe I didn’t hear it since I was actually counting exercises today. We kept it on the court, avoided bugs, and burned up the shoulders pretty good.

Thanks to all who came out today to #makeglencoefunagain

‘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!

Fitness Test Q3 2019

PAX: Oatmeal, Pow Pow, Sex Panther, Icebox, Chairman Mao, Rump Roast, Sally, Coach K, Plus One, Tater Tot, Teasip
QIC: Alright Alright

AO: Burleson Park

SSH x10

IST x10


Burpees – 100

Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)

Ski Abs – 100 (each time across counts as 1)

Merkins – 100

Deep Squats – 100

LBCs – 200

Carolina Dry Docks – 100

Russian Hammers – 100 (double count)

Nipplers – 100

Jump Squats – 100

Mountain Climbers – 100

Shoulder Raises – 200

Dollies – 200

Hindu Merkins – 100

Squat Jacks – 100

Groiners – 100

Burpees – 100

Burpees – 200

PAX Results:

These results are flawed because the PAX went for 50 minutes.  We believe that in the past we have gone for 55 minutes.  From now on this workout will be 55 minutes, beginning after a standard warm-o-rama of 10 SSH and 10 IST.  #Cobains to the PAX as this was completely YHC’s fault.

Coach K: 25 mountain climbers

Oatmeal: 93 Nipplers

Pow Pow: 60 Carolina Dry Docks

Icebox: 90 Jump Squats

Rump Roast: 40 Nipplers

Sex Panther: 50 Carolina Dry Docks

Sally: Completed Carolina Dry Docks

Tater Tot:

Alright Alright: Completed Jump Squats

Teasip: 30 Jump Squats

Chairman Mao:

Plus One:

Naked Man Moleskine:

We’ll roll this back out in three months, and at that point we will use a 55 minute timer.  Be preparing.


PAX: Spread, Draper, Sex Panther, Rump Roast, Coach K, Irwin (FNG), Mayflower (FNG), Icebox, Aaarrrggghhh, Alright Alright, Pepper, Hotty Toddy, Rabbit, Neutered, Stingray, F150
QIC: Sally

AO: The OG (Caruth Park)
F3 DISCLAIMER & WELCOME: Performed. Also got to preach about form :).

SSH x 20 IC
IST x 15 IC
Windmill x 10 IC

First up:
Run to the back side of the tennis courts, adding 4 stops/exercises along the way:
5 merkins after bridge 1
5 pull-ups at the playground
5 merkins after bridge 2, and
20 rocking horses each leg upon reaching the tennis courts (rocking horses are a two-part exercise – 1. one-legged reverse lunge, touching both hands to ground, 2. bring that leg up and through, grabbing your knee to your chest)

Wheel of taps and merkins:
Everyone grab a section of curb.
Curb taps (both feet up and down is one rep) x 10, Irkins x 10
Rotate 90 degrees. Side curb taps x 10, curb split merkins x 10
Rotate another 90 degrees. Back curb taps x 10, derkins x 10
Rotate another 90 degrees. Side curb taps x 10, curb split merkins x 10

“Rest” exercise 10 good mornings IC

Starting at the rear of the tennis courts, run 3 laps around to the north side, through the playground, and back over the bridge.
During the 1st lap, stop and do 8 pull-ups and 8 step-ups (each leg)
During the 2nd lap, do 7 pull-ups and 7 step-ups each leg
During the 3rd lap, do 6 pull-ups and 6 step-ups each leg.

Get inside the tennis court.

Burpee the lines:
Essentially, 2 burpees and 2 turnarounds at each doubles and singles line across the courts. Down and back.
More details: starting at one court’s outermost doubles line (or “the baseline”), perform a burpee on the outermost side of the court. Then jump over that (doubles) line, turn around, and perform another burpee, keeping your hands on the inside side of the line. When you stand up and jump, jump back over the line. Then turn around and move on to the next line. Drop into a burpee and begin again.

“Rest” exercise: Good mornings x 10 OYO

Get up the lines:
Divide into 4 similarly-sized groups. Each group begins at the bottom-left most part of a half-court.
Perform 10 get-ups (lie completely flat on your back, and get up to standing), then run paint the lines for that court.
Move on to the next court.
#ExtraCredit modification – do not use your hands on the get-ups.

“Rest” exercise: 10 good mornings OYO, 10 groiners OYO

Partner Lazy IMPS:
50 reps of Imperial Storm Troopers, Merkins, Plank Jacks, and Squats
Partner 1 performs exercises
Partner 2 flutter kicks (4-count) to 20, then switch.
Only got to Merkins due to time.

Done in the IMPS

Completed. Welcome to Irwin (FNG, brought by Stingray) and Mayflower (FNG, brought by Rabbit while he is here to help with Rabbit’s move). Gave thanks for F3 and the impact it has had on many of our lives; asked for guidance and support, and to keep our thoughts on the right path.

No repeats of Hannigan’s Bridge today.
Curb taps are a great agility exercise.
So are burpees. Burpee the lines was a ton of fun, and seemed like a nice little (dare I say it?) competition.
Get-ups are becoming a PAX-wide favorite exercise.
No Longhair sightings this morning. Or in the last few weeks. Maybe he was intimidated by his run-in with AlrightAlright.

17 guys this morning, continuing an excellent attendance run this week. Keep coming out and getting better. And keep bringing out friends or family (well done, Rabbit) who could benefit from F3. Remember our mission is “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” #GiveItAway.

Speaking of leadership, we can use everyone’s passion and talents. Whatever you are passionate about and good at, there’s a way you can make a significant difference for the men of F3 Dallas, and for Dallas more broadly. A simple solution is to think about what you like about F3, and grow that.

1. Special July 4th beatdown tomorrow. 0700 at the flag at Flag Pole Hill. We’ll do a beatdown then a run afterward.
2. No QSource this week.
3. Safe travels to everyone travelling.

Fun with Bear Crawls #MakeGlencoeFunAgain

PAX: Aaarrrggghhh, Sally, Pepper, Teasip, Icebox, Rump Roast, Tater Tot, Draper, Sex Panther, Oatmeal, Thunderlips, F150, Jazzy Jag (F3 Chattanooga), Bell Boy (FNG Jake Lewis), Capsize (FNG John Willems)

QIC: Alright Alright

16 PAX gathered in the gloom despite knowing that they would be faced with bear crawls.  It takes true #HighImpactMen to embrace the suck when you what is coming. 

We immediately moseyed to the tennis court with the goal of making Glencoe fun again.  YHC gave the disclaimer and we got started.


Side Straddle Hops x20

Imperial Storm Troopers x15


The Rump Decision

PAX must decide whether they will run 1/2 mile (they didn’t know that it would be a native american run) or do 50 burpees.  Rump was the only one that chose burpees.  He completed 67 in the time that we were gone.  That does not bode well for him the next time we do this.

Bearway to Heaven

Bear Crawl Suicides – crawl bear back from each line.

7 of the PAX finished. 9 did not.  

90 Penalty burpees for the group to split. 5 each and then an addiitonal burpee for each of the finishers. One more for Rump, YHC and Pepper.

Team BLIMPS – with bear crawls

Partner up.

Partner 1: exercise; Partner 2: bear crawl across both courts and back; flapjack and repeato.  10% rep addition if bear crawl is modified.

Burpees x50

Lunges x100

Imperial Storm Troopers x150

Merkins x200

Plank Jacks x250

Squats x300

YHC doesn’t think anyone completed the merkin stage.

Circle of Trust

YHC reminded the PAX that F3 is not tied to one particular faith. Then prayed that we would all be leaders in our community.

Naked Man Moleskin

Lots of midwife noises throughout this beatdown.  Bear crawls always bring that out if the distance is long enough.

YHC had a classic voice crack during the warmorama that did not go unnoticed by the PAX.  

Hopefully the PAX learned that bear crawls are full body exercises and felt the pain for multiple days afterwards. Teasip said we did 1.25 miles of Bear Crawls.

This was the last time Sex Panther and I could #clowncar to a workout, so we commemorated with a picture.

FNG Jake Lewis works for Hilton Hotels, so we named him Bell Boy.

FNG John Willems rowed in high school and college, so we named him Capsize.

YHC is always appreciative of good attendance, but especially when YHC Q’s.  Thank you gentlemen for being out there. 

Special #Tclaps to Tater Tot and Sally for bringing our FNGs. And to Jazzy Jag for joining us during his week of travel.


Gap Year: Yay or Nay?

Sex Panther, Tater Tot, Rocco (Tater Tot’s pup) joined Icebox and Maverick for Mutt Ruck Monday

Took the normal path and discussed sleep training, gap year’s, and adjusting to Dallas.

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