Author: Coach K

PAX: AlrightAlright, Ant Man, Chairman Mao, F150, FracSac (NOLA), Ina, MySpace (FNG), Oatmeal, Pepper, Podcast, Sally, Special Sauce, Teasip, Thunderlips

QIC: Coach K (aka Batman)
AO: Burleson Park

Warm-O-Rama:
Mosey to nearby quad for 19 SSH and 20 IST (1920 was the first rivalry matchup between Duke and Carolina).
Mosey to next quad for 10 Irkens and 20 Flutter Kicks
Mosey to track

Tha Thang:
Catch me if you can with 6 merkins (one for each Carolina natty)

Jacob’s Ladder up and down bleachers with 7 squats and 1 burpee (8 miles of Tobacco Road between Duke and Carolina).

Cue torrential downpour during mosey to main quad. Stop in the road for some Tunnel of Love. Sprint to parking garage upon lightning strike. Sprint harder at the onset of some serious hail.

Say what’s poppin’ to AlrightAlright (bear crawled entire workout due to injury) as storm subsided. Collect the six and mosey to park.

8 rounds:
6 pull ups; 6 burpees; 24 mountain climbers; 6 turkish get ups; lap around tennis courts

Mosey to tennis courts for some bear crawl action and wrap up the morning with team sit-ups. Oh and 5 punishment burpees for Podcast running his mouth.

Mumblechatter:
YHC tried coming in with a more positive vibe and energy and tried to keep the pace very fast and upbeat all morning. YHC immediately took the group on a run to a nearby field before starting the warm-up much to the shock of the PAX. We finally made our way to the track and YHC reiterated the disclaimer given the numerous hurdles (literal hurdles) scattered all over the track. A couple PAX were kind enough to move them as they got to them – no PAX, to my knowledge, ran into a hurdle. As we started the Jacob’s Ladder, the drizzle started and YHC became painfully aware that he didn’t check the weather. Sorry not sorry.

The Jacob’s Ladder was pretty quiet bar some jabs here and there. As we started moseying towards the quad, the sky fell out. PAX were trapped in an awkward spot with no shelter, and as YHC put it: “You can only get wet once”. YHC made the bold decision to do a very wet tunnel of love much to the PAX’s chagrin. PAX were very derisive – an attitude that would pervade the rest of the workout. That said, PAX were compliant and we moseyed on. After lightning struck, we started a straight line towards the parking garage. About halfway there, PAX were treated to chunks of hail. Special Sauce led the sprint to the garage while a few others took immediate shelter. Hurt like hell.

We ran into AlrightAlright who was doing his bear crawl workout – he ultimate traveled between 2-2.5 miles (garage through off some metrics). Regardless, very impressive and hats off to him. Like a true West Texas storm, it came and went in a matter of minutes, so the scheduled workout resumed as planned. PAX were led back to the park for a Hero circuit. Several PAX began to accuse YHC of running out of ideas and being uncreative. By the third lap they were sucking wind, so hopefully they came to the realization that uncreative doesn’t always equate to bad. “Back to the basics” is a common phrase in our species for a reason. The actual circuit was made even tougher by the extra water weight PAX had to carry. Except for Special Sauce who treated us to a gun show. Though he should remember that some of us are still single and don’t want to fight for attention.

YHC cut the circuit short, so PAX could get in some hot bear crawling action on the tennis courts followed by group sit ups. It took a while, but the group finally figured out that following YHC’s cadence was the easiest way to get through it. As we were closing out, a certain PAX decided to make a tasteless jab at UNC. PAX were made to do 5 punishment burpees.

All in all, there wasn’t much notable mumblechatter. YHC made several comments about men taking ownership and stepping up to Q themselves in response to a few PAX’s derisive comments. Nevermind the aforementioned circumstances, YHC does expect more men to step up and Q. In 70 some days, we’ve only had 13 Qs. Take an active role, step up, and lead. This group isn’t about sitting on your ass and skating by – we’re here to become better men. One of the easiest ways to do that is taking the reigns for 45 minutes.

PAX: AlrightAlright, Ant Man, F150, Icebox Oatmeal, Sally, Special Sauce, Teasip
QIC: Coach K

Warm-O-Rama:
SSH and IST x20
Copperhead Squats and Side Lunges x10

Tha Thang:
Mosey to Parking Garage
To the top – backwards run the middle ramps and forward run the side ramps. Timed at 1:30 for all in. Reverse duck walk two ramps.

To the top. Timed at 1:21. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp.

To the top. Timed at 1:18. Reverse duck walk one ramp. 10 Squats. Reverse duck walk one ramp. 10 Bobby Hurleys

To the top: Timed at 1:18. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges.

To the top: Timed at 1:11. Reverse duck walk one ramp. 10 Squats. 10 Bobby Hurleys. Reverse duck walk one ramp. 10 lunges. 10 Bonnie Blairs.

To the top: Timed at 1:10.

Mosey to Burleson for Dora with 100 pull ups, 200 merkins, 300 squats.

Two teams race to 100 pull ups.

Mumblechatter:
PAX were given a time limit for each run to the top, and YHC made it clear there would be a punishment should all PAX not cross the line in time. YHC expected the PAX’s times to get slower, but apparently the group was doggin’ it from the get go. As I caught on, the time got progressively stricter pushing PAX harder and harder. The punishment would’ve been a series of t-merkins and flutter kicks on the wet ground. PAX continually shaved time off the laps despite adding more leg exercises to the mix. YHC made a brief lecture about pushing yourself at all times and not relying on other people to set high expectations for you. You should be maxing out at all times – that’s how you become a better man.

There was a helluva lot of mumblechatter. Unfortunately, YHC was extremely out of it and doesn’t remember any of it. PAX are more than welcome to chime in in the comments. YHC does remember comments about Teasip having a margarita at 11:30 am yesterday. Ant Man was called out for duck walk form and then immediately made fun of Teasip for not even doing the duck walk. AlrightAlright still having trouble with the shoes. Oatmeal back up to speed with the ankle.

Regretfully, YHC was also unable to go to Bubba’s with the PAX. Unfortunately duty calls at work.

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)

THA THANG:
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.

MOLESKIN:
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.

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

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, F150, Icebox, Mile High, Oatmeal, Rump Roast, Special Sauce, Teasip
QIC: Coach K

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x25
IST x20
Cotton Pickers x10
Copperhead Squats x10

THA THANG:
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

MARY:
Flutter Kicks x30
Uptown Crunch x30
Rugby Situps x10

CIRCLE OF TRUST/BOM:
Prayed that we might continue to be servants of and for the Lord

MOLESKIN:
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.

ANNOUNCEMENTS:
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

BB courtesy of Hi-Liter – DR from F3 Carpex. Thanks for the Q, sir. Look forward to having you back.

Pre-Blast

• 19 HIM at Caruth Park in Dallas, TX did some work CarPex-style. 1 for the Hi-Liter Heatup EC. Welcome FNG, Plinko!

The Warmup (Hi-Liter)

• Pledge of Allegiance at the flag.
• Run out of the park and around to the tennis court entrance, circle up at the ball diamond for: 5 Good Mornings, 10 Windmills, 15 SFAC, 15 OH Claps, 15 Seal Claps, 15 RSFAC

The Thangs

• Jack Webb (1 to 4) Merkins and Hallelujahs.

• Find a partner.
• Dora 2-3-4: 200 Merkins, 300 Squats, 400 LBCs; Partner 1 does exercises while Partner 2 sprints across the field to the tree line and back.

• Mosey to the tennis courts.
• Wall of Fire: everyone in People’s Chair while one man at a time comes off the wall for 3 Burpos.
• Back with your partner.

• Australian Suicides: Partner 1 does AMRAP Australian Mt. Climbers while Partner does a three station Suicide run across the double tennis court. Flap jack. 2x.

• Mosey back to the field.
• AYG to the tree line.
• 30 Boxcutters IC
• 20 Side Plank Star Crunches.

COT

NMS

• So honored to lead today, Dallas. Thanks for making room for YHC.
• Awesome 3rdF pre-beatdown. Keep it up!

COUNT-OFF & NAME-O-RAMA:
PAX: Isaiah, Oatmeal, Pepper, Plus One, Podcast, Teasip, Rump Roast, Special Sauce, Walmart
QIC: AlrightAlright, Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given twice

WARM-O-RAMA:
SSH x20
IST x15

THA THANG:
Alright Alright –

Dora with LBCs (200), Bicycles (400), Flutter Kicks (600). Other PAX runs across football field and back.

Mosey to tennis court for bear crawl paint the lines (2 courts). Jacob’s ladder with burpees. Another bear crawl paint the lines (2 courts).

Coach K –

Two teams race to get sandbag via tunnel of love and bring it back via overhead passes. Complete 2 races.

Dirty McUno (half a Dirty McDeuce) with one-legged Irkens, burpees, dips, and wall-sits.

MARY:
Lance Armstrong x24

CIRCLE OF TRUST/BOM:
Prayers for Sally, et al heading to Haiti for the week

MOLESKIN:
Three started the fun early with a 3 mile run prior to the beatdown. PAX are starting to prep for the CSAUP event in March; ironically, the three PAX that ran this morning were the last three that need to train for it.

YHC and Alright Alright double-teamed the Q so PAX could get plenty of cardio in light of YHC’s lingering injury. Due to a mix-up of clocks (PAX can vote whether Special Sauce’s or AA’s watch was more accurate), the disclaimer was given twice resulting in light-hearted head-bashing between the Qs to kick off the beatdown.

AA provided plenty of cardio for the PAX but was kind enough to stay close enough for the injured YHC and Oatmeal to remain with the group and feel a part of the team – a leader if there ever was one. There wasn’t a whole lot of mumblechatter throughout the Dora, but it seemed to pick up when they moseyed to the tennis courts as AA kept pushing the slackers along during paint the lines. YHC and Oatmeal could hear from a distance while setting up for my part of the Q. Halfway through the workout, Podcast decided to bail on his fellow PAX. He had a reasonable excuse, but YHC is still bitter after last week and feels compelled to call him out.

1 minute prior to time, AA relinquished control. YHC knows it pained him to his core and appreciates the sacrifice, though the competitions that followed more than made up for it. All PAX were on board for the team competition, but only the Qs were genuinely excited for the Tunnel of Love portion. Nothing sparks mumblechatter quite like mentioning something PAX hate, and then listening to their sweet moans and groans. Round one ended with YHC’s team taking the victory, but AA’s team took round two. Granted, their sandbag ripped, so results are under audit.

To wrap things up, YHC led an homage to the tripod brothers (Oatmeal and YHC both with injured ankles) with a series of one-legged exercises. PAX didn’t see the big deal until forced to do one-legged burpees. We wrapped up with the ultimate lopsided exercise…Lance Armstrong.

YHC didn’t make it to Bubba’s but AA is free to add in anything missed during his portion of the workout or Coffeeteria. YHC is grateful for his help today and over the years, and PAX shouldn’t be surprised if we team up for another co-Q. Duke-Carolina game perhaps?

ANNOUNCEMENTS:
1. Texas Independence Day 18K #TID18K is set for March 2nd

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Gambler, Ina, Teasip
QIC: Coach K

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH and IST x15 each

THA THANG:
Mosey to track for a lil two steppin

Without a break running clockwise:
800m run
400m backward run
800m run
400m backward run
(two steps forward, one back – get it?)

Partner lifts, turns, and spins:

Partner up and run the turns, partner carry the straight aways

Partner 1 runs left while Partner 2 runs right. Do an exercise when you meet in the middle and finish the lap. Rounds included:
-Partner Merkins
-Partner Sit Ups
-Squats and Merkins
-Burpees

One final native American lap bringing us to 3 miles on the track before moseying back

MARY:
None

CIRCLE OF TRUST/BOM:
We regrouped with Chairman who shared some general words of encouragement about picking each other up. We don’t always know what’s going on in each other’s lives, but being there for each other is what this group is about – letting people know they have somewhere to go and someone to listen if they need it.

MOLESKIN:
YHC came in hot this morning. Hindsight it was probably the loss to Syracuse this week that did it this morning. After settling in, we watched Chairman run off on his long distance run while the rest of the PAX followed YHC to the track probably expecting an easier #katytrailthursday before I announced a 1.5 mile segment out the gate.

Teasip, apparently the only real Texan, was the only one that got the two forward, one back reference. YHC thought it was clever, and PAX quickly learned how underutilized parts of the quads are on the backwards run. Alright Alright was like a horse seeing an open field for the first time on the longer portion, and YHC begrudgingly brought up the six trying to make himself better.

Not too much mumble chatter per the usual ktt, but the track atmosphere was nice to constantly see everyone’s position even if you fell behind the group. Splitting the quarters with reps was an interesting take on the running, but the PAX seemed okay with it as a “very different type of hard cardio”. YHC will take it. All in all, we covered about 3.5 miles on the day, which is well beyond YHCs expected capacity.

Shout outs to Aaarrrggghhh and Mile High for pushing people and YHC to get better this year. YHC will bitch about it every second of the way but deep down appreciates y’all’s encouragement. Y’all were the motivation behind the 1.5 miles from hell.

End of the workout wrapped up with a lot of talk about kids…a lot. Cliff notes edition: YHC’s love life is a traveshamockery, the “Dirty Thirties” are right around the corner for a few PAX, kids make everyone sick, and changing diapers is nasty.

ANNOUNCEMENTS:
1. Q source meeting tomorrow at 1130. Taco Joint in Preston Center
2. CSAUP event March 2, mark you calendars now
3. Run Ranger Run sign-ups

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Tuber (FNG), Ina (in spirit)
QIC: Coach K

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, without the usual level of sarcasm

WARM-O-RAMA:
SSH x25, IST x20, Cotton Pickers x15

THA THANG:
Mosey to Ownby Street for #LegDay

4 sets, without rest
-40 squats IC
-20 step ups
-20 bonnie blairs
-20 box jumps

Mosey to Track for more #LegDay

Backwards run 100 meters; Lunge 100 meters and repeato

Mosey to Mustang garage for bent Jacob’s Ladder up and down the ramp with 5 burpees at the top and 1 lunge at the bottom

Mosey back to Ownby Street for Bat Wings

2 sets
-10 abyss merkins
-20 forward arm circles; 20 reverse arm circles
-20 OHD press
-20 birds

MARY:
10 absolutions

CIRCLE OF TRUST/BOM:
General prayers as we go about the work week

MOLESKIN:
As promised, here’s a shout out to Ina. The heavy #LegDay was not appreciated. People don’t realize if you work legs in a little bit every day then there’s no such thing as “Leg Day”…but to each their own.

Crankapotamus (aka YHC) rolled up with a grim face and hood up – ya know, the usual persona. YHC did go above and beyond by introducing himself to the FNG and holding a conversation until the Jacob’s Ladder where everyone focused on the cardio.

Rush girls were once again MIA. Fortunately, YHC met a former SMU grad student Saturday afternoon anyway. The rest of the PAX were on their own. We came across one who walked by during the bat wings, but YHC was the only one who noticed the wedding ring. Step 1 boys, always check.

The naming ceremony was a struggle due to tiredness and general lack of creativity on YHC’s part. Theo was born and raised in Texas and works as a high school counselor. He spent time in Thailand, India, and New Mexico. We were content with Area 51 as a name until he graciously mentioned his AIM address was “mashpotatoman”, which resulted in his potato-based nickname courtesy of Sally (still unafraid to express his displeasure with his own name).

ANNOUNCEMENTS:
1. CSAUP event 03/02; discussion tomorrow during the ruck
2. Run Ranger Run signups for February
3. Girl Scout cookie orders