Kyrie Irving Ankle Breaker

PAX: AlrightAlright, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Strangler (Nashville)
QIC: Coach K

AO: Flag Pole Hill

Mumblechatter…might have lost track of time

Walking, limping, walking some more

Camp Gladiator decided to park in our spots, so we were immediately off to a rough start. Apparently they can’t walk up the hill for their yoga sessions and PAX weren’t too apprecicative of it. YHC tried to jump on the “dissing Camp Gladiator” bandwagon but was quickly shut down and so back to silence YHC went. Icebox tried to be supportive of the talkative (albeit extremely cranky) Q but to no avail.

We started on our march and about .5 miles in, Oatmeal got clipped by a speeding car, which caused him to roll off into the ditch bending his ankle every which way. Not quite that dramatic, but Oatmeal did take a nasty fall. We started rucking back towards the car before AA took off to get a truck (without dropping his weight sack – art of manliness right there).

Once we got Oatmeal situated, the PAX continued their trek where some mistakes in routing were made. We grossly underestimated the distance we could ruck under the time constraints resulting in PAX showing up late to meet up with a legitimately concerned Ina.

Conversation predominately covered the CSAUP event in March, the details of which will be summarized later. You definitely won’t want to miss this. The other hot topic was, per usual, YHC’s level of grumpiness. As Splash would say, YHC needs to find a girlfriend. With any luck, the spark made with a girl in the chip aisle at Kroger pre-Cowboys game on Saturday will ignite something (#backblast for Teasip per request).

Pray for Oatmeal and for a quick recovery. Hope it felt worse than it actually was, and power to him for walking an extra quarter mile with a weight vest.

1. CSAUP event planning in the works; 03/02 Texas Independence Day
2. Run Ranger Run sign ups
3. Q source groups meet Wednesday night and Friday at lunch (see preblasts)

Loading The Ark

PAX: Chairman Mao, Coach K, F150, Icebox, Mile High, Oatmeal, Rump Roast, Sally, Teasip

QIC: Alright Alright

Welcome & Disclaimer: Done


Mosey to Fountain #1

SSH x20

IST x20

Mosey to Quad

Tha Thang:

YHC, and the rest of Park Cities Baptist Church, have been reading through Genesis, so YHC was inspired by Noah to do an Ark Loader workout.  YHC can’t claim the Ark Loader idea, as YHC once participated in one with F3 The Fort led by everyone’s favorite Round Table Q, CSPAN. However, YHC had a slight tweak, we needed to load the ark 2 by 2, so we partnered up.  This also allowed us to spend more time getting to know other PAX.  The first instruction was to partner up with someone that the PAX had never partnered with before.  The other important lesson today was in leadership: leaders need to do things that they don’t want to do for the good of the group, so we would only be doing exercises that YHC doesn’t like and we wouldn’t be running at all.

Each pair would then complete an exercise together, then complete some type of animal walk out and around the fountain and back.  The walks would go in this order: bear crawl, duck walk, crab walk.

Monkey Humpers – 50 total

Overhead Claps – 100 total

Nipplers – 150 total

Knee Ups – 200 total

Erkins – 250 total

Yeah Thrusts – 300 total

Squats – 350 total

Teams: Icebox – Sally, Oatmeal – Rump Roast, F150 – Teasip, Chairman Mao – Mile High, Alright Alright – Coach K

COT: YHC talked about the need for us to spend more time getting to know each other, and embracing new guys. It can be easy to feel left out in this group with all of our inside jokes and camaraderie.  We need to make sure that new guys feel welcome and immediately part of the group.  As Q’s we need to forget about what we want to do and focus on doing what the group needs to do.  This includes nipplers. We wrapped up right as the downpour began.  We got the ark loaded just in time.


  1. Run Ranger Run begins on February 1st – sign up, create a team if necessary, help others raise money.
  2. Texas Independence Day #CSAUP on March 2nd – we will be planning this during our Ruck on Monday January 14th.
  3. Q Source Groups are meeting on Wednesday nights at 6 PM at the Chick-fil-A on Hillcrest and Fridays at 11:30 AM at the Taco Joint in Preston Center.  Your Qs this week are Mile High and Oatmeal.

Caruth 1/09


PAX: Alright Alright, Chairman Mao, Coach K, F150, Gambler, Icebox, Ina, Oatmeal, Rocket Man, Rump Roast, Special Sauce and Spread

QIC: Aaarrrggghhh

AO: Caruth Park


Done said it


SSH, IS, Windmill, Side Lunges, Slow Squats, Slow Merkins, Freddy Mercury uphill/downhill


Mosey to soft top for a Caruth 3x3x3:  3 grown a** man pull ups, lunge across the bridge, 3 burpees and repeat 3 times

Dirty McDeuce: 12 reps of dips, pull up under bench thing single count, alternating step-ups, dirkins single count, run around the soft top park and repeat 3 times. Mosey to tennis courts

4 CORNERS (kind of): 10 hand release merkins, lunge to next corner, first exercise plus 20 gorilla squats, bear crawl to next corner, first two exercises plus 30 flutter kicks, reverse lunge to next corner, first three exercises plus 40 arms raises.

Lined up for one round of burpee dans (four lunges followed by a burpee) across both courts and back


Mosey to soft top: American Hammer x 12, rugby sit-ups x 12, reverse crunches x 12, about 8 seconds of six inches


We need to continue on working on improving ourselves and doing things right. This can be doing pull-ups like a grown a** man, counting slow on exercises, being better husbands, being a better father or working on whatever goals you might have.


Yeah yeah yeah, still continuing bench mark week. Wasn’t planning on doing a repeat of Teasip’s Q at Glencoe, but thought the Caruth guys needed a reminder of a standard workout. This is why we always need guys to sign up to Q to keep things different, this is one of many reasons I enjoy coming to F3 beat downs.


Without a formal vote, we can assume F3 Happy Hour will be at Ozona’s this Friday (1/11) at whatever time you can get there. Sign up for Run Ranger Run, two spots available. Get a $20 raffle ticket from Sally for his upcoming mission. Put March 2nd down of our ruck event.

“Typical” Teasip Tuesday

PAX: Aaarrrggghhh, Alright Alright, Chairman Mao, Coach K, Floppy (Willy Loman from Atlanta) Icebox, Mile High, Oatmeal, Rump Roast, Sally, Special Sauce
QIC: Teasip

AO: Glencoe #glencoefasho

SSH x15, IST x15, Daisy Pickers x15, Alabama Ass Kickers (in honor of last night’s game) x12

4 x 4 x 5: 4 rounds of 5 Burpees, 5 Pull Ups, 5 Squats, 5 Swerkins

Mosey to the Football field for Jacobs Ladder (Merkins & Monkey Humpers), followed by a Dirty McDeuce:

Step Ups x 12, Irkins x12, Dips x12, Derkins x12 with running to a goal post or across the field after each set.

Lt. Dans across the field and back, then mosey to the tennis courts for paint the lines and Mary

Freddie Mercury x 20, Uptown crunch x12, Rosalita x15, Flutter kicks x12, Homer to Marge and finish with Dolly x12

YHC prayed us out.

Some early chatter about the Natty and how late everyone stayed up. The PAX got a good chuckle out of the Alabama Ass Kickers. Some early mumblechatter from Chairman Mao about Bohemian Rhapsody’s success at the Golden Globes which led to another Queen rant from Alright Alright. YHC tried to make the argument during Lt. Dans that the Ags should be ranked #2 as we played Clemson the closest, but the PAX disagreed. The PAX was grateful for the single count Dirty McDeuce starting in the second round. Some grumbling about the lack or originality with the beatdown, which YHC attributed to watching the game. Maybe some of the PAX were still bitter from the “terrible” substitute DJing that happened Saturday or the Murphy during #benchmarkweek. YHC wants to encourage the PAX to Q workouts to continue to have variety of workouts which is always fun and good. Maybe a Rump Roast VQ is on the horizon? YHC will bring the necessary supplies for a #cervezasalute

1. Q Source starts this week. Two options: Wednesday at 1800 or Friday at 1130
2. 2nd F Happy Hour this Friday

3. Run Ranger Run in February

4. CSAUP March 2nd. Talk to Alright Alright about helping plan

#Benchmark Week: The Murph

PAX: Alright Alright, Aaarrrggghhh, Coach K, F150, Icebox, Isaiah, Oatmeal, Sally
QIC: Teasip

AO: Germany Park

SSH x7

IST x 12

The Murph

Run 1 mile

100 Pull Ups, 200 Push Ups, 300 Squats done in sets of 5, 10, 15

Run another mile. We timed it so we can see improvement throughout the year.

Alright Alright: 32:40

Coach K: 33:20? (not sure if right)

Teasip: 34:50


Icebox: 35:33

Sally: 36:09



F150: 39:40

LBC x 15

Penguin Crunch x 15

Freddie Mercury x 15

YHC prayed us out

Not a lot of mumblechatter this morning, outside of some serenading by Alright Alright. Some complaints of soreness after the Mustang the previous day. #Tclaps to Oatmeal for doing extra sets as he lost count and F150 for intentionally doing extra reps. #Tclaps to Aaarrrggghhh for telling the whole PAX his secret of keeping count of his rounds (acorns or sticks). Icebox continues to lead the #dadbodsfor100 as there was no sign of the other future dads (Boomer, Antman, Oo-De-Lally) though Isaiah proved that you can be a current dad and still join us in the Gloom. Great continuation of #benchmarkweek

1. 2nd F Happy Hour next Friday, location TBD
2. Register for Run Ranger Run in February, talk to Oatmeal if you have questions

3. CSAUP March 2 (Texas Independence Day). Talk to Alright Alright about helping to plan it

The Mustang 2019 Benchmark

PAX: Ant Man, Coach K, Gambler, Icebox, Ina, Mile High, Oatmeal, Sally, Special Sauce, Teasip
QIC: Alright Alright

AO: The Mustang
F3 DISCLAIMER & WELCOME: Given (includes the Flu)

SSH x11

IST x10

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 Numbers:

Alright Alright: Completed round of 17 for 444 reps

Ant Man: Completed round of 18 for 342 reps

*Coach K: Completed two full sets of 17 for 410 reps (need confirmation)

Gambler: Completed round of 17 for 444 reps

Icebox: Completed one full set of 17 for 376 reps

Ina: Completed two full sets of 17 for 410 reps

Mile High: Completed round of 18 for 342 reps

*Oatmeal: Completed two full sets of 17 for 410 reps (need confirmation)

Sally: Completed round of 18 for 342 reps

Special Sauce: Completed round of 17 for 444 reps

Teasip: Just shy of completing the round of 17 for 437 reps

YHC told the PAX prior to the start gun that completing a set of 16 would put them in world record territory.  No one was able to accomplish that today, but based on today’s results YHC expects that record to fall in 2019.

The worst part of the workout might have been the mosey back to La Madeleine in the middle of a monsoon.

Plenty of LBCs during the workout

A brief prayer as we were all ready to get out of the cold and the rain.

YHC didn’t hear much #mumblechatter, but it is possible that some of the small pods of PAX were conversing, unlikely, but possible.

1. #QSource groups will begin meeting next week. Wednesday 1/9 @ 6:00 PM at Chick-fil-A on Hillcrest.  Friday 1/11 @ 11:30 AM at Preston Center, restaurant has not yet been determined.
2. Sign up for #RunRangerRun on our F3 Dallas Alpha team.

3. Begin preparing for #CSAUP on 3/2/19 (Texas Independence Day).  Planning meetings will begin soon.  Reach out to YHC if you are interested in assisting with planning.

New Year, Same…Well

PAX: F150, Icebox, Oatmeal, Sally
QIC: Coach K

AO: Glencoe
F3 DISCLAIMER & WELCOME: Given, with sass

Attendance Rankings:
Tied for 1st: F150, Icebox, Oatmeal, Sally, YHC
Tied for Last: AlrightAlright, et. al.

SSH x20
IST x19 (this was the end of any theme)
Cotton Pickers and OHC x10

800m run buy-in
As a group, complete 375 reps each of
1. Burpees
2. Box Jumps
3. Derkins
4. Squats with 30lb sandbag
800m run buy-out

Dirty McDeuce with Irkens, Claymakers, OHC, OHP

Heels to Heaven x20

Prayed that we don’t decide who or what we need to be this year, but rather let God decide and follow in His path and directions.

PAX were welcomed by the cheerful and vibrant Coach K they know and love. Amid the cries of “New Year, New Me!” on social media from white girls desperate for attention, YHC assured the group that his motto was “New Year, Same Asshole”. Icebox suggested making a goal to be meaner, which is on hold until my next Q.

Some modest mumblechatter during the warm up as YHC threw some jabs at at NYE theme as well as a very blunt and sarcastic disclaimer. PAX were quick to point out being first in the attendance rankings…more so who was not in first. Teasip and Ant Man received call outs per their comments on Band. Whether they were in town is unknown, but the group was out for blood this morning.

No mumblechatter during the beatdown until a strange old man wandered over with his dog and commended us on working out. We gave him a spiel mid Claymakers as a couple PAX held the position through the conversation. It made the military in me so proud. The guy expects to see us out on Tuesdays going forward, but his current mental state is up for debate calling us “cats” amid his departure.

We rounded out the beatdown with the COT where Oatmeal decided to start the count counterclockwise. He was subsequently chided by YHC for triggering his OCD and we started the count over. This was to no one’s surprise as apparently nothing YHC does surprises anyone anymore. YHC made a comment about good health for current and future F3 babies followed up with “if you haven’t had a baby yet you’re behind”, which left Sally and YHC in an awkward predicament.

Talks continued by the truck, where Oatmeal and F150 talked about the joys of owning homes. Nothing says grumpy old men quite like 5 PAX collectively complaining about property taxes, unpaved roads, and home maintenance.

All that to say, we started off 2019 right and missed those who couldn’t join us. Hope to be out with y’all for another year.

1. Run, Ranger, Run signups – talk to Oatmeal
2. Q source will be held Wednesday nights and Fridays at lunch