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




‘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.

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.


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

Fort Worth & Dallas Convergence

PAX: Coach K, Ina, Rocketman, Cinco, Hercules, Governor, Iceman
QIC: Teasip

AO: Overton Park

SSH x20

IST x15

Cotton Pickers x 10

Mosey across the way to the field for Jacob’s Ladder with Burpees and Monkey Humpers). Next up was the Dirty McDeuce of Jumping Spiders x12, Gorilla Squats x 12, Mountain Climbers x 12 and OH Claps x12, with a short circle lap in between each round (3 total rounds).

Everyone then partnered up for DORA, which included one partner running the same short circle lap while partner 2 did the below exercises (flapjack when partner 1 returned from running): Merkins x100, Squats x200, LBC x300

Return mosey to the tennis court for paint the lines.

Done in DORA

YHC thanked F3 Fort Worth for having the F3 Dallas guys out. YHC encouraged the men of F3 Fort Worth to continue the EHing of Sad Clowns and did a quick mini-Q school session after the workout.

Some mumblechatter early before the workout got more intense and the PAX started sucking wind. YHC quoted Remember the Titans, but it appears the men of Forth Worth do not watch movies. YHC made that comment to which Hercules responded with “We only watch F3 videos” so they’re obviously constantly chugging the F3 Kool Aid (may even have the IV’s hooked up). Overall, a lot of encouragement amongst the PAX and YHC really enjoyed his time in the shadowy place of Fort Worth

1. Stay tuned for another convergence later this summer between F3 Dallas and F3 Fort Worth.

The DJ’s Birthday Beatdown


Sweet Baby Aaarrrggghhh AlrightAlright Rump Roast PowPow Sally Draper Oatmeal Gold Digger Teasip Goose (Willie Loman from Columbus) joined YHC for my bday beatdown

Here’s the thang

Warmup: SSH, IST, windmills

Burpee mile: at own pace, run 1/4 mile, 12 burpees, repeat 3 times. Once finished picked up the six and did 10 more burpees for kicks

Arms by Mrs Icebox:
20 lil baby arm circles forward
20 lil baby arm circles backward
20 lil baby arm pulses thumbs up
10 lil baby arm pulses thumbs down (stopped at 10 because most of the PAX couldn’t keep their arms up anymore, YHC included)


Five reps of the following 7 times
Rugby sit ups

Money to tennis courts for a couple of rounds of paint the lines and some Mary

Thanks to everyone who came out to help me start my bday off on the right foot. Pumped to be in better shape at 35 than I was at 25 (not saying a whole lot about my 25 YO self…)


Q Sources Wednesday night and Friday lunch
Happy hour in splash’s front yard Friday

JERICHO – Punishment

AO: Glencoe Park

PAX: Icebox, Coach K, Teasip, Princess Turtlehead, Ant Man, Special Sauce

QIC: Alright Alright

YHC casually mentioned in the Preblast that the PAX would be “punished” for not signing up to Q. Apparently this scared a number of PAX off. YHC apologizes for the semi-confusion. YHC had hoped that everyone would understand that the punishment was the fact that YHC was Qing and not that YHC would make it an extreme workout. Although the PAX that did show up were rewarded with a workout that truly made them better.

We rarely leave Glencoe Park on Tuesday mornings, so YHC decided we should explore. As YHC thought about that exploration, a biblical story came to mind. F3 does not have a specific Faith that it requires or promotes, but the PAX didn’t seem to mind on this morning.


SSH x25

IST x15

Tha Thang

Run laps around the apartment complexes and houses between Glencoe Park and McMillan. Stop at each corner for exercises. PAX should flutter kick while they wait for the Six at each corner.

Lap 1: Jumping Spiders x7 at each corner

Lap 2: Ear Hole Merkins x7 at each corner

Lap 3: Rugby Sit-Ups x7 at each corner

Lap 4: Imperial Storm Troopers x7 at each corner

Lap 5: Carolina Dry Docks x7 at each corner

Lap 6: Heels to Heaven x7 at each corner

Lap 7: Overhead Claps x7 at each corner


There wasn’t too much mumblechatter as the PAX were pretty winded throughout the workout. Some comments about YHC scaring off the other PAX. This is disappointing news if true.

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!