One year down…

PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Gorilla Squats
Dancing Bears
Ski Abs
Freddie Mercury’s
Reverse Lunges
Monkey Humpers
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform

YHC prayed us out.

Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.


  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.


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.

Runs N Guns

Friday 6/21/2019

PAX: Stingray, Rump Roast, Icebox, Kool-Aid, Coach K, Draper, Oatmeal, Alright Alright, Sweet Baby, Aaarrrggghhh, Pow Pow
QIC: Sally

AO: Caruth Park

SSH x 20
Mosey to far (west) side of Caruth, stopping for 10 merkins OYO on the way.


Block runs ‘n guns:
Run a block, and go back to pick up the six when finished. Once all in, do a bunch of exercises at the intersection.
Exercises included:
Crab Cakes
Stance Jacks
Hand-Release Merkins
Several PAX’s choice including Overhead Claps, Squats, and other.

Repeato x 1 out (west), repeato x 2 back (east)

Mosey into the Tennis Court

Court Work:
Burpee Dan (?modified?), up to 2:
1 length of the courts: 1 lunge, step up with back leg, 1 burpee
Length of the courts back: 2 lunges, step up with back leg, 2 burpees

A couple rest counts

A few PAX’s choice exercises (don’t remember exactly)

Suicide short to long
Suicide long to short

A couple rest counts

A couple more PAX’s choice exercises (Iron Hulk, Mickey Mouse Merkins)

Final suicide – and by PAX’s choice.. bear crawl bear style.

No time for extra.

Prayed for guidance, support, and direction on the path we are meant to take.

Excellent work by all 12 PAX today. Great showing for a Friday. Everyone pushed themselves, which included picking up the 6 on the block runs.. which Rump likened to “worse than those really long NY City blocks.”

Guys are clearly getting faster and stronger, keep it up.

1. If you’re in QSource, you already know. If you’re not in yet, ask guys about it. It’s excellent and very helpful for #acceleration.
2. Shield Locks are in full swing. If you’re not in one, reach out to one of the guys you know is in one, or ping me. They are also excellent and really important for what we are trying to do.
3. Be on the watch for upcoming “Troubadour” opportunities – chances to go and help other regions get launched, show them what F3 is about. Like what we did with FW last week.

Rump & Company vs. Rocky || “The BALBOA”

Date: 6/20/2019
Temp: 75
Weather: Clear with just a few pillow sized clouds. Moon was still out bright, it was awesome!

Count-off & Name-O-Rama:
PAX:  Sweet Baby and Stingray
QIC: Rump Roast

AO: Burleson Park / Dallas Hall

Disclaimer: Given

Intro/ Warm-o-Rama
IST x 20 IC
Ranger Merkins x 16 IC
Dancing Bears x 10  IC
Cotton Pickers x 10  IC
Mickey Mouse Merkins x 10 OYO

Mosey to Dallas Hall stopping along the way for “Wheel of Merkins” and stopping again for some Rocky Balboa’s x20 IC (Tip: remember to turn off your speaker after Q’ing, double check it’s charged the night BEFORE you’re going to use it) YHC’s speaker was dead and as I figured this out I forgot all about 2 stops I had planned, we moseyed all the way to Dallas Hall)

The Thang:
Right out of the @Special Sauce playbook we did the BALBOA using a modified version. We around the fountain and since there were not enough for teams we modified on the count.

Partner up, P1 runs around the fountain, P2 gets cracking on these:
Burpees (50)
Arm Circles (100 forward and backward) I Omaha’d tp 100ttl 50x each direction… Shouldn’t have
LBC’s (150)
Big boy sit-ups (200) – Omaha’d to 100 for time
Overhead Claps (250) – Omaha’d to 100 for time
American Hammers (300, each side is one)  – didn’t get to these due to time

Moseyed back to Burleson for CoT (Was going to stop along the way for “Dirty Hook-ups” but didn’t have time).

Circle of Trust (CoT):
I took a moment to talk up and do my version of “selling” the 2 PAX on coming out or at least reading along with Q-Source that it’s a very cool curriculum that I feel safe saying we’ve all been interested in and feel as if we’ve taken something away from it. Leadership training… Part of getting better and Living Right! Stingray is having his VQ a week from today at Second Choice Thursday, let’s get some guys out to support him, the Katy Trail will still be there “next week”! 

Playlist (Also provided by @Special Sauce):
Rocky F3 – By Brian Mack

There was too much, I was feeling gassed, lethargic, and overall just lack of “umph” this morning. Seeing two bright faces out there with me helped but then, disaster struck with my portable speaker not being charged, it threw me off. Then, I shouldn’t have Omaha’d the arm circles – 100 was too easy.  We (meaning me) didn’t run hard enough in between sets. I felt we were all a little lazy in some of our transitions and chit-chatting rather than putting in work. It was a good work out none-the-less but I feel like the 3 of us could have pushed harder.  I tried to impart my “sage wisdom” on @Stingray for his VQ next week.  I told him OYO is your friend, prepare more than you think you’ll need and still add Mary JiC. 


Moss Haven

PAX: Peppa, United, Plus One, Alright Alright, Draper, Sex Panther, Coach K, Sally, Rump Roast, Stingray, Mr. Belding
QIC: F150

AO: Moss Have Elementary School

Imperial Storm Troopers IC x19
Annie IC x20
Copperhead Squats IC x21
Arm Circles IC x22 (both ways)
SSH IC x23 (go silent on 10 and see if we end together)

Variation of Charles Bronson

Three points were used, the initial curb area, then two blocks 50 yards out, and point was the curb beyond the bocks.  PAX performed exercises at starting point, sprinted to blocks, bear crawled to curb , and then mosied back to starting point. 

50 reps:
Overhead Claps
Seal Jacks

Hand Release Merkin
Nolan Ryans

Flutter kicks Ring x2
Pickle Pounders x20
Nevercross Dolly IC x15
Boxcutters IC x10

It’s 2019, Everyone’s a Winner

DATE: Friday 5/31/19

PAX: Teasip, Coach K, Draper, Rump Roast, Sweet Baby, Stingray, F150, United, Peppa, Alright Alright, Icebox, Sambuca
QIC: Sally

AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given – also noted that there would be competitions today but that the goal of the workout is to get stronger, faster, and more resilient, not to beat guys (friends) in something meaningless 🙂

SSH x20
IST x 15
Run from one end of parking lot to the other at 50%, 75%, 85%, and all-out

Mosey to tennis court

Circle up, count off 1-2

Team 1 vs Team 2 in a timed points contest
PAX had the choice of:
1 lap around the short loop (outside of the tennis court),
20 catcher squats, or
20 hand-release merkins

Completing 1 round of an exercise was worth 1 point. PAX could not do the same exercise twice in a row.

PAX were informed that “the losers had to do burpees.”


After ~10 minutes, we tallied up the scores. Team 1’s average score of 11.714 points beat Team 2’s average of 11.5 points.

Team 2 had to do 10 burpees, and Team 1 had to also do 10 burpees, but with two jumps at the top :).

5 count

Circle up; partner with the man across the circle from you.

Partner sprint relay competition

One partner planks on the endline/baseline while his partner sprints to the other endline/baseline (across both courts) and back.

Each sprint down and back was 1 point.

After ~4 minutes, AlrightAlright and United’s score of 13 sprints beat the several other teams at 12 and 11. They were allowed to select “15 of any exercise”; they chose burpees.

At this point the tennis instructor guy was ready to get going, so we moved to the curb on the far side of the tennis court.

Wheel(/?World) of Merkins

Starting with Irkins (hands on the curb, feet in the street), PAX did 10 merkins.
Then rotate 90 degrees clockwise and put your left hand on the curb, right in the street. 10 merkins.
Rotate 90 degrees clockwise again and do 10 derkins.
Rotate the final 90 degrees and do 10 merkins with your right hand on the curb, left in the street.

10 count

Wheel(/?World) of Legs

Similar to the above with merkins, but this time starting with your left foot on the curb and right in the street – a lunge position. 20 squats/lunges.
Rotate clockwise, this time feet shoulder-width apart, with left leg on the curb and right in the street – uneven squats. 20.
Rotate clockwise, put right foot back on curb, left in the street. 20 squats/lunges.
Rotate the final 90 degrees, right foot on the curb, left in the street, 20 uneven squats.

Brief Rings ‘N Things

3 groups:

First group does 10 pull-ups

Second group does 15 derkins

Third group runs around the tree (“that tree”) and back.

Move to the next station. Go through all once.

PAX’s choice:
Penguin crunch
Uptown crunch

Sally’s choice:
Dr. W’s


Gave thanks for the men around us and for all of our blessings, asked for direction and guidance, and prayed for comfort for those in affliction.

Great turnout for a Friday with 13 guys.

Competition is a great way for guys to push themselves, as long as it doesn’t turn into a negative. Guys did great today and it never (okay maybe only a couple times) got too intense.

Wheel/World of Legs required some dynamic thinking which YHC failed… by putting the right leg up on the 3rd exercise, we essentially did uneven lunges with the “left leg up” twice.. YHC recognized this fact when his left quad started shaking.

“Hip Hop Workout” on Spotify was a less vulgar playlist than YHC’s last Q. Still had some drops here and there but overall a better balance between “Go HAM” and “oh my goodness”

1. Hit up the chat about QSource today.
2. Coach K’s Amazing Race tomorrow. It is a good time and a great workout, make it out if you can!

Running with the Wind

PAX: Coach K, Sex Panther, AlrightAlright, Mr Belding (Willy Loman from Toledo), Chairman Mao, Icebox, Ina, The Gambler, Stingray, F150, Eli, Aaarrrggghhh
QIC: Oatmeal

AO: La Madeleine/Katy Trail

SSH x 20 IC

IST x 15 IC

Windmills x 10 IC

Mosey to Katy Trail

¼ mile

40 overhead claps IC

½ mile

16 step ups both legs IC

¼ mile

20 plank jacks IC

¼ mile

10 merkins IC; turn for home

½ mile NA run

20 V ups IC

¼ mile

20 calf raises IC (just to wake up those sore calves from Saturday!)

½ mile

Mosey back to La Mad parking lot to complete 10 burpees OYO.

10 count by Mr Belding to complete the workout.

YHC prayed us out

On a windy morning, Chairman Mao made a late appearance, skipped the usual Warm-O-Rama for the People’s version to ready himself to challenge AlrightAlright.  This lasted about 200yds into the first qtr mile at which point he ran out of gears.  Muted mumble chatter as the running had most of us gassed although Eli once again shows us what it looks like to glide over the pavement!  YHC had some counting issues when doing step ups, but was able to regain control and finish strong.  Half miles were a crowd favorite as was the calf raise redux.

1. Q Source on Wednesday night was enlightening as always.  Look for the encore presentation on Friday, 1130 at Preston Center.

The Mustang 2019 Q2 Benchmark

PAX: Thunderlips, Special Sauce, Oatmeal, Stingray, Ina, Gambler, Sex Panther, Coach K, F150
QIC: Alright Alright

AO: The Mustang

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 Numbers:

Thunderlips: 444 reps (completed 3 rounds of 17)

Special Sauce: 444 (3 rounds of 17) – same as Q1

Oatmeal: 410 (2 rounds of 17) – same as Q1

Alright Alright: 444 (3 rounds of 17) – same as Q1

Stingray: 376 (1 round of 17)

Ina: 410 (2 rounds of 17) – same as Q1

Gambler: 410 (2 rounds of 17) – 444 in Q1

Sex Panther: 270 (1 round of 18) – blame this on the Q’s instructions

Coach K: 410 (2 rounds of 17) – same as Q1

F150: 359 (1st stop of 17)

Naked Man Moleskin:

We all learned that it is going to take a lot of work to make serious improvement from 1 quarter to the next.  Now it is time to put that work in.  We need to push ourselves even harder on Mondays and Thursdays to make the running easier the next time we do the Mustang.  We all need to improve on push-ups too.

F3 Mental Health Day

PAX: Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, F150, Ina, Myspace, Oatmeal, Princess Turtlehead, Sex Panther, Special Sauce, splash, Spread, Stingray (FNG) Teasip, Thunderlips
QIC: Coach K
AO: Caruth Park

*Due to anonymity concerns, stories/NMM have been removed

PAX were instructed to arrive 5 minutes early this morning, and all were present right on time. F3 Nation dedicated workouts today to raising awareness about men’s mental health, specifically suicide and depression. Given that most suicides are middle-aged men…it’s something we can’t keep ignoring.

Tha Thang:
Dirty Mc-Cuss Word of Choice

Two full suicides: start short for the first one; start long for the second
Burpees x10
Hand-Release Merkins x12
Burpees x10
E2K x12
Burpees x10
Lunges x12
Burpees x10
Plank Jacks x12

Repeato 2 more times
Burpees x9

All in all – we did 129 burpees, one for every person that will kill themselves today.

As with most of YHC’s Q’s, mumblechatter was restricted by the nature of the beast. splash promised us a burpee-free Q next Wednesday. AlrightAlright broke the tension with a penis joke on the “start short finish long” suicides. Him and Special Sauce tried making a truce on the third round of suicides, which fell through pretty quickly. Spread was the only one man enough to embrace the final 9 burpees without whining. Princess Turtlehead reminded the PAX that I warned everybody it wasn’t an ideal workout for a new guy. Disclaimer was given. Some moans and groans throughout as PAX figured out the pattern, but I definitely wouldn’t rank this amongst the worst of my Qs.

We wrapped up with the naming ceremony of our FNG Craig, now Stingray. He’s from Mississippi, owned a copy of “Flaming Lips” as his first CD, and was a journalist in college. Welcome, sir.