Omaha Q

Teasip Ant Man Whoops Oatmeal Island Time Ina Siesta Nicky Roth PowPow Special Sauce sound machine
DFib Brutus joined YHC for an Omaha Q beatdown


Mosey to ring of benches

20 Bobby Hurley squats
10 dips, both exercises call by workout die

Mosey to quad
Partner up for
50 burpees
100 lunges
150 IST’s
200 merkins
250 plan jacks
While alternating running around the flag pole and back

5 minutes of interval abs, changing exercises every 30 seconds

5 minutes of Mrs Icebox arms, changing exercises every 30 seconds

Run out to flag pole and back

Mosey to ring of benches
15 Bobby Hurley squats
20 burpees, both exercises called by the workout die

Mosey back to park for slow county Mary
Freddy Mercury’s
Penguin crunches
WWI sit-ups

Luckily(?) for the PAX YHC and Dirtbag had talked about splitting up the Q last night so when Dirtbag KO’d himself during the EC run (possible delayed victim of murder bunny’ing up The Hill at Lindsley?) YHC was kinda sorta prepared.

Mumblechatter picked up in the second half when there was a lot less counting and we rocked out to SirusXM’s top 500 hip hop songs, I think we heard 478-465. Teasip went 2 for the first 10 on knowing the artist

I posed the question of what would happen if Rump Roast tried to use a speaker, interval timer, and dice during a workout and the consensus was that his head would explode

Thanks to the PAX for putting up with a half baked Q on a cold and wet day!

F3 golf
Grow Ruck

Q Source Beatdown – 1/9/2021

PAX: Splash, Alright Alright, Chairman Mao, Agnes, Special Sauce, Whoops, Dirtbag, Classified, Teasip, Kitty, Big Tex, DFib, Avril, Icebox, Nicky Roth, Siesta, Sound Machine, Cougar Bait, Plus One, Oatmeal
QIC: PowPow

AO: Burleson

One warm-up exercise for each Foundation Q Point

F1 Disruption: “Disturbance to the Status Quo”
Slaughter Starter – 20 Burpees OYO

F2 Language: “The Lexicon of Virtuous Leadership”
IST x 15 IC (During which Alright Alright explained to the PAX the meaning of a few words in the F3 Lexicon, I figured since he talks incessantly through the warm-up anyway, I might as well put his words to good use).

F3 Group: “A Voluntary Combination of Two or More People”
Native American run around park

F4 Leadership Development Process: “The Process Employed by a Group to Develop New Leaders”
SSH x 15 IC – Led by Big Tex

F5 Preparedness: “Getting Ready for the Expected While Being Ready for the Unexpected”
Mosey to field to get in position for Tha Thang

As a group, five minute sets of five exercises, 1 minute AMRAP each. Four different sets of exercises, one for each quadrant of the Q Source. Exercises drawn from the fitness test. Run a lap around the park after each set

Q1 Get Right – The The Pursuit of Proper Personal Alignment
Burpees / Calf Raises / Ski Abs / Merkins / Squats

Q2 Live Right – Dedication to Purposefulness
LBCs / Carolina Dry Docks / Russian Hammers / Nipplers / Jump Squats

Q3 Lead Right – The Practice of Virtuous Leadership
Mtn Climbers / Shoulder Raises / Dollies / Hindu Merkins / Squat Jacks
* YHC cut the Hindu Merkins due to lack of time

Q4 Leave Right – Construction of Legacy
Groiners / Burpees / Burpees / Freddie Mercury / WWI Situp

Done during workout, particularly Q4 as YHC Omaha’ed the Q4 set to Groiners/Freddie Mercury/WWI Situp, due to time (ie no Burpees).

Twenty-one PAX is probably an all time record for one of YHC’s Qs. It was an honor to lead today and thanks to the PAX for indulging me to run a workout that involved so much talking by the Q. I spoke a lot from the heart today because I am passionate about the Q Source because it can be such a positive force for improving men’s lives.

It was a pretty cold day, so having a lengthy warm-up that was broken up by mini-speeches explaining the Q Source and the Foundational Q Points was a bit painful for the PAX I’m sure. YHC had originally planned to do a timed plank for F5 Preparedness, but scrapped that in favor of getting to the main part of the workout. Thanks to Alright Alright and Oatmeal for helping with the explanations of the three groups within F3’s leadership model during the Native American run.

Big Tclaps to Big Tex for stepping up to help demonstrate the Leadership Development Process (LDP), he had no advance warning that I would put him on the spot and he did very well – it’s time for him to begin preparing for his VQ, I think. The mistake he made in starting the count without saying “Exercise!” was perfect because it helped demonstrate the fourth step in the LDP (1. Schooling; 2. Apprenticeship; 3. Opportunity; 4. Failure). In F3 (and in all other dynamic, effective organizations) we don’t just accept failure as part of our development process, we court it. Failure is a critical part of the learning process.

The PAX found a mini-football on the field at Burleson and entertained themselves by throwing it back and forth across the 50 foot wide Circle of Pain while waiting for the lagging Q to announce the next exercise and get his timer started. Several PAX impressed the crowd with their throwing accuracy and tight spirals. The breaks between exercises and the fact that we stayed in a group almost the whole workout meant there was an enormous amount of Mummblechatter this morning – unfortunately YHC can’t remember jack sh*t, so it will remain unreported. You just had to be there.

Huge turnout for Coffeeteria at Bubba’s, despite the nearly freezing temps.

1. Q Source study launch
2. Splash’s fastest F3-er workout on January 20th – includes a clothing donation drive. Look for info on Band.
3. 4 x 4 x 24 CSAUP on February 5 – 6th – See Special Sauce’s post on Band (Notices section) and start preparing!
4. Texas Independence Day 18K CSAUP on March 6th – Mark your calendars!
5. Grow Ruck Alamo – April 9th – 11th – Mark your calendars and start learning what Grow Ruck is all about –

Burleson Park – Let’s have FUN

PAX: Broadway Joe, Bleep, DFib, Rump Roast, Sound Machine, Big Tex
QIC: Slushii

AO: Burleson Park 

SSH x 20 IC

IST x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

NA run on street around Burleson 

Mosey to Tennis Courts – DORA (PAX 1 run across courts to fence and back for first exercise, PAX 1 run across courts to fence and Bear Crawl 1 court for second exercise, PAX 1 run across courts to fence and Crawl Bear 1 court for third exercise) Exercises – 100 Merkins, 200 Squats, 300 LBC’s

Mosey to Basketball courts – divide up PAX to minimize contact and PLAY BASKETBALL! 

Hunt for Big Tex’s key

Thankful for each man and others that were not in attendance 

YHC wanted to continue #makingsecondchoicefirstchoice and decided to keep it simple and fun today. What’s more fun than some old school basketball pick-up games!?! Other than Rump Roast I think all enjoyed the 12min of cardio. Rump Roast stated “he would rather do burpees than play basketball”. YHC will keep that in mind next time. Big Tex stated during DORA that his key was lost. A quick scramble was made to find the key but he decided to push on with the workout instead. We all found out that Bleep is a beast from the elbow, Broadway Joe kept DFib on his toes during the game of 21, Sound Machine is far quicker and nimble on the court than he looks, and DFib hates deflated balls. I guess DFib and Tom Brady have differing opinions on how they like their balls. We spent the last couple of minutes retracing our NA run and route to DORA. YHC found the key where Big Tex was standing during warmups. 

2. Be on the lookout for 2ndF event coming up soon (also F3 Golf)

New Year’s Day 2021

#backblast #attendancepost
F3 Nation’s 10th Birthday

PAX: Dirtbag F150 Ina Oatmeal Plus One Rump Roast Slushii Teasip
QIC: Alright Alright

Mosey to top of parking deck
Side Straddle Hops x75 (as a penalty for six lagging)
Side Straddle Hops x10 (for good measure)
Imperial Storm Troopers x15
Merkins x10
Squats x10
Monkey Humpers x10

Tha Thang:
Jacob’s Ladder – run down two ramps, burpees (1:5), run up two ramps, burpees (5:1)
Mosey down three ramps
Jacob’s Ladder Repeato – same as before but 3:1 and 1:3 on burpees instead

Disguised Dirty McDeuce – Mosey to benches (yes, benches)
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to the Quad
11 burpee penalty
Mosey to “Stonehenge”
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey to Centennial Quadrangle in front of Laura Lee Blanton Building
Bear Crawl lap around Centennial Quadrangle
Crab Walk lap around Centennial Quadrangle
Derkins x6 (double count)
Box Jumps x12
Irkins x12
Australian Mountain Climbers x12
Mosey back to Burleson Park, Native American run when picking up the 6

3 Minutes of Mary:
LBCs x12
Flutter Kicks x15

10 years ago Dredd and OBT led the first ever F3 beatdown. Today, F3 is in close to 30 states and there are 2900 workouts each week. Men around the nation need F3 for all three F’s, Fitness, Fellowship and Faith. It is our responsibility to share this gift with every man we come in contact with. No more excuses men. EH all men. #AlwaysBeEHing #GiveItAway

Very quiet group today, but they did respond properly to every request to “grab a bench.”

Slushii argued that it should only be a 45 minute workout since it is Friday. YHC told him that since it was a holiday we would be doing a full 60 minutes. The exact stunt that was pulled on Plus One at his first workout ever 6 years ago today.

Happy F3 Birthday Plus One. F3 Dallas probably wouldn’t exist today without your leadership and commitment. There’s no way I could have persevered in those early months without you.

Rump Roast courageously fought through some serious back pain to finish this one. #tclaps for an incredible effort.

Dirtbag is quickly climbing the fitness charts. I thought he was going to beat Oatmeal on the Jacob’s Ladder. Everybody is going to have to post regularly and push themselves to try to keep up with this dude.

It was so cold that Ina had to put on a pullover.

F150 gave it everything he had on the crab walks despite some tricep cramping. He wasn’t gonna modify that’s for sure. Great work!

Oatmeal was full of energy after getting chased away from Klyde Warren Park by security last night.

Teasip put in a really impressive crab walk too. I thought he was gonna catch me at the end. It was closer than I like.

Burleson 12/24/2020 “4 guys and 2 cars”

PAX: Rump Roast, Sound Machine
QIC: Bleep, Slushii

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of

SSH x 20

Windmill x 10

Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)

Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)

Completed during workout

Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group

Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men! 

1. F3 golf
2. NYE workout that is a mystery 

Coffee Run!

PAX: Aaarrrggghhh, Bleep, Slushii, Big Tex, Agnes, TikTok, sound machine, Rump Roast

AO: Burleson Park
F3 DISCLAIMER & WELCOME: YHC forgot but Slussii saved the day!

SSH, Hillbillies, ISTs, Tempo Merkins (X13 each except X10 Tempo Merkins) all in Cadence 
Run short lap and end inside the Tennis Courts

J – Jingle Balls (yes it’s on the Exicon Bleep I didn’t make it up!) X10 In Cadence
A – Agassi’s X2 – Short to Long, Long to Short
V – V-Up Roll Ups X15 OYO
A – Agassi’s X1 Long to Short but run backwards on the return to home

Coffee tends to pass through you, so had to get it out with Mexican Jumping Beans – X15 OYO

Native American Run to the bottom of Caruth Hall outdoor amphitheater.
C – Catalina Wine Mixers X10 in Cadence
U – Up Downs X10 (some mummblechatter here on reliving glory days)
P – Pamela Anderson’s X10 OYO (Burpee with Nippler on the pushup)
O – Outlaws X15 in Cadence
F – Flutter Kicks X15 in Cadence
J – Jump ups (to the top of the amphitheater)
O – Obama’s (to the bottom of the amphitheater – did 16 Merkins as part of it)
E – Everest (back to the top – Lunge up step with a squat every step)

Had to empty the chamber pot with Mountain Man Poopers – X15 in Cadence
Native American Run back to Burleson, but lost a member, so everyone had to pick up the 6. Leave no man behind!

Rosalita’s X15, Box Cutters X15, J-Lo’s X10; Freddie Mercuries X15 and Marge/Homers X15 all in cadence

We welcomed back Cotter (TIKTOK), YHC prayed us out.

YHC stopped by Starbucks on way in served it post beat down. YHC has been getting shade all week from Oatmeal about our slow start last Thursday and wondering if we were just going to mosey to Starbucks today and make it an F2 event – Hence today’s theme. The post beat-down Coffeeteria turned into a 30 minute F2 event with 7 of the PAX not only welcoming Big Tex as an official Westsider #westside but also intently listening to sound machine impart his wisdom to the PAX. Lot’s of fun today and the camaraderie is very strong in this group. Thanks men for the hard effort today!

F2 Event Sunday at 1pm Glencoe Park – wear your gear!; PowPow’s F3 food drive – get Germany AO credit; Potential NYD at midnight Ruck.

Burleson – 12/10/2020

AO – Burleson
QIC – YHC and Sex Panther
PAX – Big Tex Ant Man sound machine DFib Aaarrrggghhh Rump Roast

SSH x 20
IST x 15
Hillbillies x 10
Side lunge stretch x 5
Veggie pickers x 10
WindMill x 10

Tha Thang
Mosey to Tennis Courts – paint the lines, wall squats, wall merkins
Mosey to baseball field – bear crawl around bases with merkins at each base increasing by 5 (start with 5 at 1st base). Railroad plank around baseline
Mosey to outfield – sprint races with partner x 10ish
Mosey to tennis courts – suicide (long to short – every line). Figure 8 DORA (50 burpees, 100 merkins, 150 LBC’s)

Completed during Tha Thang

Sex Panther prayed us out

YHC was glad to have a Co-Q today after last nights 2nd F event. First time I have been to a bar in a very long time. Before I knew it 11pm had come and I was wayyyy over my bedtime. Great time at the event though – thanks Chairman Mao for setting it up! Oatmeal joined us as the solo #KTT participant for our workout and the ran back to the launch spot for #KTT. Enjoyed the push and motivation this morning from the PAX. sound machine had a #micdrop moment at the end of time but YHC can’t remember exactly what was said – need fellow PAX memory.

1. F3 10yr pushed to October 2021
2. QOTY workouts on M, T, and W next week
3. Look for upcoming announcement for New Year’s Day launch

Christmas Spirit is Here

PAX: DFib, Dirtbag, Ina, Plus One
Q: Alright Alright

Mosey with Coupon from the park to Quad

Tha Thang:
Crawl Bear up the stairs, Bear Crawl down

Odd Man Out (1 PAX runs a lap around the fountain, other PAX exercise, when runner returns other PAX run, and first runner exercises, repeato and rotate runner)

Rugby Sit-ups
———Crawl Bear, Bear Crawl stairs again
Man Makers
American Hammers
Side Straddle Hops
———Crawl Bear, Bear Crawl stairs again
Crab Cakes
Hand Release Merkins
Rugby Sit-ups
Imperial Storm Troopers
———Crawl Bear, Bear Crawl stairs again
Man Makers
Alabama Prom Dates
Squat Jacks

Mosey to Benches with Coupons

Odd Man Out (1 PAX does 10 box jumps, other PAX exercise AMRAP)
Overhead Press

Australian Mountain Climbers x10

Mosey to park

Dying Cockroaches x10
Dancing Wilt Chamberlains x10
Crab Cakes x10

Turkey Bowl and a Beatdown

PAX: Classified, Dirtbag, Ina, Rump Roast, Shifty McCoy, Siesta, Sound Machine, Splash, Whoops
Q: Alright Alright

Side Straddle Hops x10

Tha Thang:
Imperial Storm Troopers x10
Merkins x10
Side Straddle Hops at Stop Light
Mosey to Christmas Tree at Snider Plaza
Irkins x10
Derkins x5
Dips/Irkins ring around the rosey (alternate dips and Irkins while PAX take turns running a lap around the Christmas tree, exercise is finished when each PAX has run a lap)
More moseying
More side straddle hops
More moseying
Reverse Lunges x16
Crawl Bear up library stairs
Bear Crawl down library stairs – the overall grade for the PAX on this was N for Needs Improvement. Guess we’ll have to practice it….
Mosey to benches by Hot Box
Dirty McDeuce (3 rounds of 4 exercises with 12 reps in each round): Box Jumps, Dips, Australian Mountain Climbers, Heels to Heaven
Mosey to Burleson Soft Top
Rugby Sit Ups x15

Ultimate Football:
Rump Roast and Ina were named Captains as the only members of the group that didn’t modify the crawl bears and bear crawls (YHC excluded because… all together now: if you can’t do it don’t Q it).

Team Meat:
Classified, Sound Machine, Splash, Shifty

Team Math:
AA, Dirtbag, Siesta, Whoops

We played for 20 minutes and Team Math came out on top: 4-2. We all agreed that it was spectacular cardio and should be done again soon.

Over the course of the workout we covered about 2.5 miles.


Rump & Co. First Attempt at a “Black Diamond” Workout

Temp: 60°  
Weather: Little overcast but overall a beautiful post Thanksgiving day for a beatdown

Count-off & Name-O-Rama:
PAX:  Alright Alright, Teasip, Siesta, Prime Rib
QIC: Rump Roast

AO: Burleson Park

Disclaimer: Given 

Intro/ Warm-o-Rama
SSH x 1 (IC)
IST x 12 (IC)
Cotton Pickers x 12 (IC)


The Thang:
Mosey to the benches by the fountain
– 10x Erkins (IC, DC)
– 10x Squats (IC, DC)
– 10x Derkins (IC, DC)
– 10x Alternating Step-Ups (IC, DC)
Reap-O 3x… I was thinking this was a Dirty McDuece but, without looking it up that it may be 4-sets. Either way, the Double count was ambitious and none of us would have completed the 4th set! 
Mosey to the Quad
I’m going this workout Bear Crawl Dora! 
We partnered up and did – 
100x Merkins
200x Overhead Claps
300x Squats 
While one PAX did the exercises the other bear crawled across the center grass of the Quad, and across the sidewalk and back. We ran out of time on Squats, I believe Teasip and Shifty were in the 200’s and Bleep and myself we at 200 even. Moseyed back to the launch point

Circle of Trust (CoT):
YHC prayed us out

No music this morning

I was extra motivated this morning for Shifty to give the disclaimer and lead the Warm-O-Rama. We had to prompt him a little on the disclaimer but did a great job. It wasn’t too far into my portion that Teasip proclaimed that he wished Shifty would have Q’d the entire work out! As soon as we started moseying to the benches it was clear my knee was hurting more than it has been. After the first set of step-ups I wanted to go home. So I modified my original idea of Jacobs Ladder to Dora Bear Crawl and I will tell you…. Between 200 Merkins the other day, @Arrrghhhhs beat down yesterday, 100x Burpees yesterday, and the Dirty McDuece it sucked! Everyone agreed! @Bleep announced that he officially hates Bear Crawling! Teasip on more than one occasion had some choice words, and even Shifty proclaimed this work out was the dumbest idea EVER! I took them all as a compliment! No doubt we ALL got better today. #acceleration #isi #giveitaway 

HH tomorrow – see Band