Saturday Morning Doracides

DATE: 7/13/2019.

TEMP: 73.

WEATHER: partly cloudy.


PAX: Mookie, Rabbit, and Walmart.

QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q gave disclaimer. Q is not a professional. PAX are here of their own volition, doing each exercise voluntarily. Modify as necessary. You against you, but don’t hurt yourself.


  • SSH x25 IC
  • IW x25 IC
  • Cotton Pickers x25 IC
  • J Lo’s x15 IC
  • Absolution x20 OYO

Mosey to the tennis courts for paint the lines.


PARTNER DORACIDES: for Doracides, PAX normally split into partners. One partner does the exercises while the other runs suicides. Q modified the Doracides with burpees for added fun. Q had PAX run suicides across one tennis court, doing a burpee at each line before running back to the start. Once PAX made it to the opposite side of the tennis court, PAX would run straight back to the start doing a burpee at each line. Since there were 3 PAX today, Q had PAX do 3-person Doracides.

  • 200 lunges (single count).
  • 300 Merkins.
  • 400 Squats.
  • 500 Overhead claps.


  • Freddie Mercuries x25 IC.
  • WWI Situps x25 CC.
  • Flutterkicks x15IC.
  • Uptown Crunch x15 CC, both sides.


MOLESKIN: PAX were winded during the Doracides, but otherwise had good Mumblechatter. Attempted EH of other men working out at the park.

ANNOUNCEMENTS: PAX proposed rescheduling Second F for a Friday this month. PAX also discussed the push to have 10 men attend the next Saturday workout (July 20). EHing will be needed to get all current members of the F3 Plano groupchat to attend, as well as FNG’s.

An Absolutely Terrible Picnic

DATE: 7/2/2019
TEMP: 75.
WEATHER: partly cloudy. Very breezy and cool.

PAX: BOOMER, Mookie, and Walmart.
QIC: Walmart.

AO: Liberty Park.

WELCOME/DISCLAIMER: Q is not a professional. PAX were there of their own volition, voluntarily doing each exercise. PAX should modify as necessary. Q also disclaimed that he would be cutting the exercise a few minutes short.

•SSH x30 IC
•IW x 10 IC
•Moroccan Night Clubs x50 IC
•Merkins x25 CC
•Pickle Pounders x15 IC
•Absolution x10 IC

Batan Death March around the track–3 burpees at the back of the line.

Church Picnic: PAX are supposed to do the following in pairs, but Q modified since there were 3 PAX at the workout.
•Leap frog to cone (3 tennis courts long), wheelbarrow back, then 5 Absolutions each.
•Repeato x3

•LBC’s x20 IC
•J-Lo’s x15 IC (each leg)
•WWI Sit Ups x15 CC
•American Hammer x20 IC
•Penguin Crunches x20 IC

MOLESKIN: not much mumblechatter. PAX were too busy sucking wind.

ANNOUNCEMENTS: we’ll be rescheduling the abandoned Second F event planned for 7/6. Will pick a date following the 4th. BOOMER will be Qing an Independence Day workout at 7A.M.


AO: Liberty Park in Plano, TX

Conditions: Next time – bring your bugspray….

PAX: Eruzione, Walmart, Mookie, QIC: The (Scranton) Stranger

Quick Mosey
10 Good mornings
10 Imperials
10 Hillbillies
10 Baby Arm Circles – 10 Reverse
10 Overhead Presses
100 SSH’s

The Thang
Workstation 1) 10 – 100 Yard Sprints with 10 Merkins after each run (totaled 1,000 yards of sprinting and 100 Merkins)

Workstation 2) Walking lunges – for a full lap around the track. Which Mookie commented that the Vines High School track is actually longer than .25 of a mile.

Good mornings OYO

Circle of Trust, Count-o-Rama, Name-o-Rama:
I believe this was the first time we all met in the same spot…. a lot of progress there.

Prayer requests: General prayer for the overall safety and well being of everyone’s children.

Pleasure to serve,

Back on the trail

DATE: Thursday, April 11

PAX: Eli, Oatmeal, Special Sauce, Aaarrrggghhh, Chairman Mao, Walmart
QIC: Ina

AO: Katy Trail

Given by Rump Roast

Led by Rump Roast:

SSH x 20 IC

IST x 20 IC

Daisy Pickers x 15 IC

Mosey to the trail

Run 1/4 mile – Overhead press x 18 IC

Run 1/4 mile – Angels in Outfield x 18 IC

Run 1/4 mile – Dips x 18 IC

Run 1/4 mile – 3 rounds of box jumps every other step on stairs

Run 1/4 mile – Single count merkins x 18 IC

Run 1/2 mile back – Native American run

Run 1/2 mile back

Run 1/4 mile to finish – Burpees x 18 OYO

Mosey back to La Madeleine

Freddy Mercury x 18 IC

Discussed Eli as a track athlete at HP where he sealed a district championship for the team with his place/effort in the mile.

Great to have Walmart, Oatmeal, and Aaarrrggghhh back on the trail.  Eli and Sauce ran well, Chairman Mao finished strong, overall a great run.  Reps on trail were 18 for the start of the Masters.

1. Attend Q source
2. 2nd F is on Friday

Silence of the Lambs

PAX: Aaarrrggghhh, AlrightAlright, Chairman Mao, Eli, Pepper, Rump Roast, Sex Panther, Special Sauce, Teasip, Walmart
QIC: Coach K
AO: Glencoe Park
Disclaimer: Given

SSH x20
IST x20
Cotton Pickers x10

Tha Thang:
Indian Run x1/2 mile
50 merkins
Bear Crawl x100 yards
50 squats
1 mile run
50 squats
Bear Crawl x100 yards
50 merkins
Indian run x1/2 mile

Mumblechatter (or lack thereof):
YHC rolled up with the usual energy. Rump Roast came in hot at 0530, bass bumping. Some words were exchanged, but that’s about it for the mumblechatter on the day. PAX were forced to run or count to themselves the entire morning…the travesty. When Alright Alright and Teasip noted the absence of mumblechatter, YHC made a comment about wanting some quiet time this morning to which PAX responded as if that was different than any other morning. Fair point.

Alright Alright somehow bruised the top of his foot over the weekend. PAX weren’t too thrilled to bear crawl through a slightly muddied football field. Special Sauce asked if Wet Wipes would be provided but quickly recanted after YHC threatened to do Tunnel of Love. Not one word was mentioned about the game last night as our sole UVA fan was at work and Tech fans have returned to hiding.

After the workout, Rump Roast made the bold statement that he’d prefer to do 100 burpees rather than do this morning’s workout, which will be remembered for future Qs. PAX were quick to suggest he do burpees in lieu of Katy Trail Thursday this week.

1. Q Source tomorrow night at CFA on Hillcrest at 1800
2. Master’s charity event Wednesday night at a country club at 1730 (sorry Aaarrrggghhh, I forgot the specifics)
3. Q Source Friday at 1130
4. Happy Hour Friday
5. Third F event at Bonton Farms Saturday (talk to Chairman Mao for details)

As the sun sets on basketball season…

PAX: Rump Roast, F150, Wal-Mart, AlrightAlright, Coach K, Sex Panther, My Space, Tee Sip, Aaarrrggghhh
QIC: Oatmeal

AO: Glencoe Park

SSH x20 IC
IST x15 IC
Windmills x 15 IC

Baatan death run around park to basketball court

Wilt Chamberlain:

– LBC x 100, run across court
– Squat x 100, crab forward across court
– Flutters (DC) x 100, crab backward across court
– Lunges (SC) x 100, run across court

Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– P2: bear crawl (flap jack)

Partner up:
– P1: B Hurleys
– P2: bear crawl (flap jack)

– P1: Monkey humpers
– CJ Andersons (aka Pamela Andersons) x 5 @ opposite end line

Suicides – foul line, midline, foul, end line

– Merkins x 10 @ mid line
– CJ Andersons (aka Pamela Anderson’s) x 5 @ opposite end line

Partners again:

– P1: B Hurleys

– P2: bear crawl (flap jack)
– P1: Monkey humpers
– P2: Crawl bear (flap jack)

Dora: Started with 5 set of 5x Pull ups, 5x Swerkins, 5x Step ups.  Got in about three rounds before time.

YHC prayed us out

Random mumble chatter and Rump’s moans every time a run was announced.  When the burpees with niplers were announced the naming of the exercise began by trying to combine the two in some way. None of which stuck.  YHC had the epiphany a day later to refer to the new exercise as the Pamela Anderson to which Thundelips recommended CJ Anderson (PA’s character in Baywatch).  Either way, I recommend doing them again, however this time in slow motion in a bathing suit or at least while going Chippendale.  BTW, YHC did submit the exercise for submission into the official exercise listing.

1. Q Source

Sally/Teasip are BALLIN

PAX: Aaarrrggghhh, Alright Alright, Coach K, Eli, F150, Myspace, Noodler (FNG), Pepper, Rump Roast, Sex Panther, Wal Mart
QIC: Sally/Teasip

AO: Glencoe #glengofasho

SSH x16

IST x 16

Daisy Pickers x 8

Mosey over to the football field for some Red Barchetta

Run 100 yards, 100 SSH, run back

Run 75 yards, 75 Mountain Climbers, run back

Run 50 yards, 50 merkins, run back

Run 25 yards, 25 LBC, run back

Run 10 yards, 10 Burpees, run back

Sally took over next and led a BALLIN workout. Partner up, Partner 1 backpedals 50 yards, does a Bobby Hurley then runs back while Partner 2 does exercises. Switch when Partner 1 comes back

Burpees x75

Arm Circles x 150

Lunges x 75

LBC x 150

Imperial Walkers x 75

Nipplers x 100

Mosey over to the tennis court for paint the lines, which left a little time for Mary

Box cutters x 16

Low Dolly x 16

Flutter Kicks x 16

YHC prayed us out

Not a lot of  mumblechatter. Great to have Noodler join us (great job EHing Sally). Not sure if any of the PAX noticed our tribute to Icecube being born with the Ice Cube playlist created by our resident DJ, Icebox. The PAX was curious if YHC cut his boxes toward himself, which YHC does not. Overall another great day in the gloom with our fellow F3 Brethren.

1. Q Source this week on Shorties this week. Wednesday at 6 at Hillcrest CFA or Friday at 11:30 at Preston Center Taco Joint

Texas Independence Day 18K

On March 2nd, 1836 60 men signed the Texas Declaration of Independence.  These men were true leaders that were moving their community to a place of advantage, and it took courageous disruption to do so.  As F3 men we should always be trying to emulate their leadership, so on March 2nd, 2019 we celebrated it.

19 men completed a grueling 4.75 hour beatdown to celebrate Texas Independence Day.  In that 4.75 hours we ran 6.3 miles, rucked 4.9 miles and did 120 minutes worth of boot camps (that added an additional 4+ miles). 3 other men were able to join us for the first 95 minutes which included 60 minutes of boot camps and 3.5 miles of running.

This is how it went down:

Reverchon Park led by Special Sauce


  • Side Straddle Hops
  • Imperial Storm Troopers
  • Don Quijotes
  • Burpees
  • Squats

Mosey to the benches.

  • Clay Makers x10 each leg
  • Bobby Hurleys x10
  • High Knees x20

Bernie Sanders (Backwards run) up the ramp.

4 Quarters:

  • 1st Quarter: run down the stairs and up the ramp, bear crawl the gap
  • 2nd Quarter: repeato
  • Halftime: Derkins x10, Dips x10, Irkins x10, Big/Little Scissors
  • 3rd Quarter: run down the ramp and up the stairs, lunge walk the gap
  • 4th Quarter: repeato

3 Minutes of Mary to finish.

Run 3.5 miles up the Katy Trail

  • Great opportunity for the PAX to get to know each other, and for significant amounts of mumblechatter.
  • DJ Icebox was the MVP for this portion as his playlist was “on point” as the kids would say.

Glencoe Park led by Teasip

Bear Crawl Mini Ladder:

  • Bear crawl forward touch the line, crawl bear back.  Done for 3 lines of increasing distance each time.
  • Repeato

TEXAS – sprints across the field between sets

  • Tony Hawk Burpees 8, then 1
  • Earhole Merkins 3, then 6
  • XYs 1, then 8
  • ATMs 3 rounds, then 3 rounds (Teasip originally called for 6, but Omaha-ed into something possible)
  • San Antonio Shuffle x5

Quick Break to Rehydrate/Refuel

Run 1.5 miles to Burleson Park

  • Lots of honking as we ran down Mockingbird, either due to Chairman Mao’s good looks or the fact that we were carrying an American flag and a Texas flag.

Burleson Park led by Icebox aka DJ Icebox

  • Halftime stretches – daisy pickers and hillbillies
  • Mony Mony – Back Plank with Dip on “Mony”
  • Yeah – Penguin Crunches with Alabama Prom Dates on “Yeah”
  • Mosey to 4th Level of Parking Deck
  • You Can Do It – Supermans with Merkins on “Do It”
  • Everyday We Lit – Freddie Mercurys with Rugby Sit-Ups on “Lit”

Run 1.3 miles to Caruth Park

  • Your humble correspondent’s legs were starting to really feel the pain at this point.

Caruth Park led by Alright Alright

  • Enough time was left for Icebox to lead one more exercise so he chose River – Side Straddle Hops with Burpees on “River”
  • Slaughter Starter aka 20 burpees
  • Partner up for Wheelbarrows – Wheelbarrow length of the field, 10 merkin toll to switch
  • Bonnie Blairs x20 each leg
  • Wheelbarrow back – same toll as before
  • Jacob’s Ladder – run length of field, Burpees 5 to 1, Monkey Humpers 1 to 5
  • Circle of Pain – Burpees x5, Lunges x10, Burpees x5, Imperial Storm Troopers x15, Burpees x5, Merkins x20, Burpees x5, Plank Jacks x25, Burpees x5
  • Circle of Trust – The goal of this particular beatdown was to celebrate all 60 High Impact Men that signed the Texas Declaration of Independence by completing 60 burpees.
  • Load up on H2O, Gatorade and Snacks

Ruck 4.9 miles from Caruth Park to Reverchon Park

  • #Tclaps to Bandito for running ahead of the group and then running back to us three times.  He added an additional 5 miles.
  • #Tclaps to Teen Wolf who carried 60 pounds and didn’t flinch.
  • This was a great time for some #SecondF. The following are just a few of the topics covered:
    • Management Consulting
    • Life in the Navy, specifically on submarines
    • Which Chewy bars are best
    • Bubba’s – should we stop to get cinnamon rolls or not?
    • Red Dirt Country 101 for FNG Tickler
    • Josh Abbott is kind of a jerk according to PAX with insider knowledge
    • Location of Gonzaga
    • Can Pepper make it back to Reverchon or will he have to stop for a bathroom break?
    • How many calories can we afford to consume at Katy Trail Ice House?
    • FNG Tickler’s upcoming Ultra Marathon

Final Circle of Trust

  • YHC gave a predictably lengthy speech about each of the men challenging themselves to be High Impact Men that are trying to change their community the way the signatories of the Texas Declaration of Independence impacted theirs.


  • FNG Michael Stafford was named Cabana Boy because he owns a pool business
  • FNG Jeff Godon was named Caterpillar initially because of his mustache, but that was changed to Tickler immediately following the workout
  • FNG Robey Clark was named _____ (YHC can not remember what the initial name was), but after much discussion afterwards the PAX decided that we should change his name to Cookie based on the film, Men of Honor.  Both Cookies were Navy divers.
  • FNG Anthony Sexton was named Prime Rib, mostly because Rump Roast EH’ed him.

PAX: Aaarrrggghhh, Ant Man, Oatmeal, Walmart, Boomer, Rump Roast, Pepper, Chairman Mao, Sally, Bandito, Teen Wolf, Cabana Boy, Tickler, Cookie, Prime Rib

QIC: Special Sauce, Teasip, Icebox, Alright Alright

Route 66 #1

PAX: AlrightAlright, Ina, Thunderlips, Coach K, Oatmeal, Aaarrrggghhh, Teasip, Walmart, Plinko, Special Sauce, Icebox
QIC: Sally

AO: Katy Trail
Date: Thursday 2/21
Conditions: Clear, mildly chilly



Route 66:
Running with pain stations. Run a set distance, stop and perform 6 different exercises with the acronym MLB MLB:

Big-boy situps

Mountain climbers (double count)
Lunges (single count)

The exercises were done with the reps of a decreasing ladder starting at 11.

We ran the first distance (about 0.35 miles) to the top of the trail head where we performed 11 reps of each exercise.

We then ran 0.25 miles down the Katy Trail before performing our next sets with 10 reps, and continued down the trail with decreasing reps.

After 4 stops, we turned around and headed back, continuing to decrease rep count.

Due to time constraints, we combined the final 2- and 1-rep sets.

A decreasing ladder of 11 comes out to 66, hence the name Route 66. And with 6 exercises, this got us to 396 total reps.

We didn’t want to end with 396 total, so we did 4 extra burpees.

All in all, PAX ended up with 400 total reps and just short of 3 miles running.

Done in The Thang above

Circled up to pray for PAX going through family transitions as well as our F3 Birmingham brother Cowboy.

Some good mumblechatter. A good workout with some good stories thrown in.

Shout out to F3 Manning PAX Abraham for this Q idea passed along during the F3 Haiti trip.

2. RRR

Clash of the Carolinas

Starting Lineups:
Wake Forest: Alright Alright, Ina, Sally, Rump Roast
Carolina: Coach K, Teasip, Ant Man, Walmart, Rocket Man

AO: Burleson (Neutral Site)
Final Score: Wake 58; Carolina 57.75

Pre-Game Warm Ups:
SSH x 31
IST x 28
(Score of the first matchup between the schools in 1910)
Squats x 23 (Michael Jordan)
OHD Claps x 21 (Tim Duncan)

Mosey to top of SMU Garage for the First Half

Four Corners (Carolina) vs 2×3 Zone (Wake) Offense
Teams do 2 burpees with 3 hand-release merkins at the bottom of each at all four corners of the garage (bear crawling the ramps). One PAX from each team is running down the garage and up the stairs then switch off. 1 point is awarded for every lap of four corners and every lap to the bottom of the garage. Repeato for 20 minutes.

Halftime Score: Wake 25; Carolina 27.75

Mosey to main quad for Second Half

UNCWF. PAX pair up within teams for UNCWF (Dora).
1) Uptown Crunch 2) Nipple Merkins 3) Carolina Drydocks 4) Wide Stance Squats 5) Forward Lunges. PAX complete 100 reps of each until moving onto the next exercise. 1 point is awarded for every lap around the fountain and every exercise completed.

Final Score: Wake 58; Carolina 57.75

Short on time, we unfortunately didn’t get the chance to honor Stuart Scott (raised in Winston-Salem; went to Carolina) with Booyah merkins.

PAX arrived on a very brisk Saturday morning unbeknownst to the competition that lie ahead between arguably the two most competitive people in F3 Dallas. The most notable thing was seeing Ant Man arrive almost 10 minutes early to the beatdown. That was shortly followed by an out-of-context “how deep did you go last night”, which was an interesting start to the morning.

During the warm-ups we each started picking teams and PAX were thrown off thinking Alright Alright and myself were simply splitting the beatdown not running a competition. Co-Qs were well-prepared except when it came to planning who’d be timing the events, so there was some derision right from the start. The Co-Qs led the count in cadence together (truly in sync as Carolinians are) making for a very tasteful and coordinated warm-up.

The Qs overestimated PAX IQ when explaining the Four Corners drill as it took about 5 minutes to get PAX on board. The situation wasn’t helped by certain PAX (who knew what was going on) sabotaging the explanation. Hindsight, they were probably intentionally delaying the inevitable because it was 20 minutes of pain (though not the worse the Qs have ever done). Mumblechatter was light except when some conflicts arose on switching off partners. Ina and Ant Man had to run a bit further before we changed the rules, but it evened out between the teams. We also learned after 20 minutes that numbers are hard as tallying the total scores was, for lack of a better word, a minor ordeal bringing out the crankappotamus. Halftime score had Carolina up by almost 3 points.

We moseyed to the quad for the second half – well, second 12 minutes because of time constraints. Wake spent three minutes planning. Carolina started yelling at them for stalling, but apparently the planning paid off. Again, little mumblechatter during the UNCWF. People’s competitive spirits revealed themselves when the last PAX had to sprint the final straightaway with a 10 second countdown. Tallying up the scores was a lot less painful this time and unfortunate for team Carolina who lost be a mere .25 points. Fortunately, they won by 38 in the real matchup, which almost made up for the moral defeat to Alright Alright.

PAX walked back to Burleson to pray it out and audibled to Chick-Fil-A. YHC couldn’t attend because he had to head off to the office, so I can’t comment on the mumblechatter.

1. Run Ranger Run – log your miles
2. Texas Independence Day 18K