No Pax Left Behind V Day Run

Valentine’s Day

AlrightAlright, Sally, Special Sauce, Gambler, Thunderlips, Ina, Mile High, & Hannigan joined YHC for Katy Trail Thursday

Oatmeal, Rump Roast, & Coach K showed up at 5:15 for their vision quest and saw them at the end of the workout

For the Katy Trailers the theme of the workout was pick up your 6, ran in 1/4 and 1/2 mile increments and whenever you finished you had to run back to the PAX bringing up the 6 and finish the segment with them. jon immediately asked after I explained the concept if he had to run back if he finished 3rd, clearly handicapping the field well as he was right on AlrightAlright and Mile High’s tail all AM.

PSA for future Thursday Q’s – don’t Native American run when you’re crossing Knox, that’s my bad Thunderlips and hope you forgive me

Awesome to see Hannigan again as he came back for a Thursday workout for the first time in a while, great job!

We sprinkled in a few squats and merkins but it was really about the run and stretching the legs out and getting some miles in.

Candy Cane Returns

PAX: Ina, Alright Alright, Icebox, Oatmeal, Gambler, Special Sauce, Rump Roast, Splash, Rocket Man, Coach K, Spread, Sally, Thunderlips (FNG)

QIC: Candy Cane

AO: Caruth Park – The OG AO

Tha Thang:


Burpee Pyramid 1 to 10 back to 1

Merkins, Lunges, Planks, Suicides, more of the same

21/15/9 & A Lot of Wind

PAX: Mile High Coach K Teasip AlrightAlright
QIC: Special Sauce


SSH, IST, Windmill, Squat

21x15x9 (2 exercises, 21,15,9 reps of each exercise)

1. Pull-ups and Squats

Native American run to bridge

2. Thrusters and Burpees

3. Big Boy Sit-ups and Merkins

4. Bonnie Blair / Run to top of bridge / Carolina Dry Dock / Run Down

5. 21 Bearcawl steps up/ 21 crawlbear down etc

Mosey to benches

6. Step ups (each leg) / dips

7. Big Scissor / Low Flutter

Into the “Mist-ic”

AO: Flag Pole Hill
PAX: Special Sauce, Gold Digger, Sally
QIC: Alright Alright
Conditions: Misty and Chilly (thus the name and reference to a great Van Morrison song)
THA THANG: Run 5 miles
Three of us left promptly at 0530 and stayed together for the first loop. Sally showed up a minute late, but chased us down at just 2.3 mile mark. Those first couple miles were probably ridiculously fast. He was fast all day, and threw down one of his best times at a #doubletime.

The conditions were tough, and it was one of those days when you had to rely on your brothers to get through the misery. #tclaps men.

Saturday Splashdown

PAX: Rump Roast, Alright alright, sally, oatmeal, chairman mao, special sauce, ant man, boomer, icebox
QIC: Splash

AO: Burleson Park
Conditions: Damp, chilly

SSH, mountain climbers, seal jacks, etc

Some bear crawls, walking lunges, exploding merkins, gorilla squats
Stairs 2x – singles, doubles, and triples
Calf raises and Carolina dry docks in between
Some burpees
Crawl bear up steps
Lots of laying around not doing much from some in the pack


Be Prepared for Anything

PAX: Aaarrrggghhh, Chairman Mao, Ina, Mile High, Special Sauce
QIC: Alright Alright

AO: The Hot Box



Probably some other stuff

Run to the top and back down – Burpees x5

Run to the top and back down – Lunges x10

Run to the top and back down – IST x15 (counted by Chairman Mao)

Run to the top and back down – exercise picked by a member of the PAX

Native American Run – drop one guy at each level to do flutter kicks then run a loop and pick him back up – this got way too complicated, but might need to be revisited

There was a combination of all of the above for 45 minutes. We covered 3.3 miles, a significant portion of which were uphill.

Good thing YHC gave the disclaimer as both Chairman Mao and Mile High pulled up lame during the workout.

The Dora that never ends


PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce

QIC: Mile High

AO: Caruth Park



IST x20

Cotton Pickers x15

Willie Mays x12

Mountaineer Motivators x10


A roundabout mosey over to the field

Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.

11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run,  9 CDD’s and 2 burpees, run, etc.)

Mosey back


American Hammer x32


Rugby situps x15

Flutter kicks x15


Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.


There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.

YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.


  1. Run Ranger Run – log miles
  2. Bourbon tasting on Thursday. Bring diapers.
  3. There might be a happy hour on Friday. Chairman Mao is championing that cause.

Bears, Beats, Burpees

PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park

SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

10 Burpees EMOM to 110 burpees. Well…every 50 seconds

Bear crawling Jacob’s Ladder with WWII SUs and Burpees

Partner carry across tennis courts with 5 squats. Flapjack and repeato

Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

Prayed that we might continue to be servants of and for the Lord

YHC came out and immediately warned the PAX that they would be pushed today, which should’ve been the biggest indication of the burpees and bear crawls to come. YHC and other PAX discussed how comfortable F3 Dallas has become with its workouts, and so YHC is taking the reins to increase the intensity of workouts.

The burpee EMOM is never a crowd favorite, especially when Special Sauce realized PAX were being shortchanged 5-10 seconds each round. Trying to make us better men. If you can do 110 burpees in under 10 minutes, there’s not much you can’t do. Unsurprisingly, very little mumblechatter took place during this portion of the workout.

We moseyed to the tennis courts without a breath to start the Jacob’s Ladder, which was met with some groans when the bear crawling was announced. Again, very little mumblechatter occurred during this portion of the workout, but all PAX pushed themselves and only modified as injuries mandated. Icebox’s playlist was a series of throwback’s to the War Baby’s (YHC) middle school years thereby dating every other PAX in the group. A couple of PAX commented on Nicki Minaj’s cuss to non-cuss word ratio in her duet with Big Sean (you know which song).

Just when PAX thought we were done, partner carries were announced. Somehow or another, the lightest PAX ended up with the heaviest. Teasip checked into his flight while being carried, and he managed to get Group A boarding. To our knowledge, that’s the first time this has been accomplished by any person West of the Mississippi. We suffered through a couple rounds before rounding out with Mary and a quick spiel by YHC about complacency.

1. Run Ranger Run is ongoing. Be sure to track and log your miles. All forward moving activities count (i.e. the .5 mile of bear crawls)
2. Bourbon night this Thursday

Run Ranger Run Kickoff Run

PAX: AlrightAlright, Special SauceTeasipCoach KOatmeal QIC: Icebox 

AO: Glencoe

SSH X 20 (Oatmeal and Coach K opted for modified side straddle penguins flapping their arms and not flying)
IST’s X 15
Daisy Pickers X 10

Hater of all things Queen and Tony Romo, Q of the Year, Shredding for the Cruise, and I did the following:

Burpee Mile: 12 burpees every quarter mile, NA run for the first 1/2 mile, own pace for the 2nd 1/2 mile

Rugby Sit-up Mile: 15 rugby sit-ups every quarter mile, own pace for the first 1/2 mile, reindeer runs the 2nd 1/2 mile

Merkin/Superman Mile: did 15 merkins after the first 1/4 mile, then switched to 15 Superman’s the next 3 1/4 miles. NA run the first 1/2 mile then reindeer runs the 2nd 1/2 mile

Decent amount of mumble chatter when we we running at my pace for NA and reindeer runs. I was a little disappointed that I was the slowest runner, when pushed on who I wanted to show up who was slower than me I didn’t name any names, mostly because I’m probably slower than everyone who shows up to running workouts. Teasip somehow ran all of today in a hoodie despite 55 degree weather, but it was probably to help him shred a couple more lbs before laying out on a cruise ship next week. Special Sauce rolled up in his new car prompting us to wonder if the Jeep Grand Cherokee is catching up to F150’s for official vehicle of F3 Dallas (especially when Oo-De-Lally starts showing up regularly again). Alright Alright was self conscious about running in just his Run Ranger Run shirt since he accidentally ordered a girls M instead of a men’s. Turns out each lap around Glencoe is a little more than a 1/2 mile so we got 3.5 miles in according to Special Sauce’s Apple Watch.

Before we started out I gave instructions to Coach K and Oatmeal for their ruck but they ignored me and went on their own vision quest.

    Run Ranger Run has started! Log your miles and raise some money
  2. CSAUP on 3/2, start training more!
  3. 2nd F Bourbon Tasting 2/7 at Icebox place, bring Pampers.

Have a great weekend y’all!

Rugby Practice with Chairman Mao

Pax: AlrightAlright Special Sauce Mile High Icebox Teasip Gambler Aaarrrggghhh Ina Landing Strip (Nola) Rump Roast Oatmeal

12 Pax gathered for running or Rucking this morning.

YHC managed to conduct an in-cadence warmup without any grumbling a personal accomplishment

Oatmeal and Rump Roast then split off and got in some good rucking this morning.

The rest of us did a workout inspired by YHC’s first ever rugby workout.

100 walk 200 m jog 100 sprint 5 burpees
200 walk 400 jog 200 sprint 10 squats, 5 burpees
200 walk 800 jog 200 sprint 15 rugby sit ups, 10 squats, 5 burpees
400 jog 200 sprint

Mary concludes the throw back

Mumble chatter
@AlrightAlright apologized to Landing Strip for us not talking enough during the workout, despite him finding ample time to complain we didn’t follow Upward rules when we continued running while he tied his shoes. We also learned he needs new shoes.

@sSpecial Sauce was disappointed there was no tackling.

YHC discovered he’s still slow from time off last fall. A PSA to everyone to not take too much time off for multiple reasons.

Run Ranger kicks off tomorrow so good luck to those participating.

Bourbon night is next Thursday hopefully we can find a copy of Hoosiers before then.

2nd F that Friday Iocation TBD

Teasip offered some kind words to pray us out.

Finally YHC is not sure why band hates him and doesn’t format properly

DJ Icebox will be spinning records tomorrow at his workout; so, be there for the fresh beats and the beat down.